This week culminates in a long training ride for our charity event (see footer). So the week would focus on low volume with HIIT, and introduces the first build phase of the training plan;
- 5th April – 65 minutes inc w/u, endurance based with 6 x 60 seconds intervals at 140% FTP with 4 mins between
- 7th April – 60 minutes inc w/u, endurance based with 3 x 3min VO2 intervals with 5 mins between
Both sessions should have been longer with more endurance, but considered there would be a lot of endurance in the Sunday ride
- 10th April – 202 miles with 12% ride time in heart rate zone 1, 72% in heart rate zone 2 and 16% in heart rate zone 3 – good reading on the 10th was encouraging.
- Not surprised to see the Pro result on the 11th
The second week of the build phase didn’t go to plan, affected by fatigue from the 200 mile ride plus a stomach virus later in the week. That said, the first 3 days after the 200 I did feel good, irrespective of the reading the day after (11th).
Therefore on the Tuesday (12th) I did a 60 minute endurance session including 5 x 60 seconds efforts at 140% FTP. The next planned workout on the 14th I felt ill, also on the 15th and 16th. HRV readings were towards lower recovery. Having not done a 200 mile ride before there was no way of knowing what the impact would be. But a valueable insight gained by Pro readings suggests recovery (for me at least, and admittedly with illness thrown in) took a while until the first half decent reading on Sunday 17th. So went for an easy endurance ride for 90 minutes. A late night at a concert on the 17th didn’t help my recovery, also an element of dehydration as it was hot, gave me an orange reading on the 18th
Tiredness started to build this week. The first session of the week on the 18th was planned intervals at 140% FTP, but my reading reflected how I felt, so instead focused on endurance and lower tempo for 60 mins. By the 20th I felt ok to do the planned VO2 intervals, 7 x 5min with 4 mins recovery, remainder in endurance, 90 minutes. I couldn’t get to do the group ride on staurday 23rd, so went on the 22nd instead, 50 miles incorporating various zones. 24th was a good reading, in a 30 mile ride I did the first half high cadence easy gear, and the second half with sweet spot efforts.
This will be a recovery week culminating in the final long training ride before our charity event.
This training all counts towards a charity event riding to raise money for Breast Friends. You can check out more on the JustGiving page.
I am a recreational athlete, who has around 5 to 8 hours a week to train (season dependant). I have a family with 2 young children and run a business. Therefore, the ethos of my training is to use training principles that elicit the best results in minimal time.