structured training

I have always had the motivation to train. But this year I have much more structure. All workouts have a specific purpose in the annual training plan. The timing of the workouts. The timing of rest. These are important too.

Before the build week started, I enjoyed a ride on the road with Nishihiro san on Saturday. Through and off. I try to keep it in upper zone 2. First we do 30:30, then 45:30, then 60:45. I'm happy with my condition. The heart rate is low. The effort is smooth.

Saturday's training: Road (100 km, 3 h 40)

Sunday is a rest day. This year I'm resting more than before. I always have at least one day of rest per week. I've been having 2 days some weeks too.

Sunday: rest day

Monday marks the first day of the build phase. This means intervals. My coach recommends 4 × 10 mins at 90 percent FTP or 310 W. On the road this feels easy. I bump the target up to 95 percent or 325 W. Intervals should always be challenging. Later on the rollers, some muscular endurance work in zone 3. This generates a big TSS score of 200 for the day.

Monday's training:
Road (2h 30)
Rollers (1 h 30)

On Tuesday I do an easy ride. I want to do easy rides between each day of intervals. Zone 2 work.

Tuesday's training:
Rollers (1 h 20)

Time for more intervals on Wednesday. I want to develop a power vs. speed profile on the rollers. I will return the powertap to Hayakawa san at the weekend. So I try to establish the speeds necessary for different power:

low z 2 220 W = 43 kmph
mid z 2 240 W = 44 kmph
upp z 2 250 W = 45 kmph
80 percent FTP 270 W = 53 kmph
85 percent FTP 290 W = 54 kmph
90 percent FTP 310 W = 56 kmph
95 percent FTP 325 W = 58 kmph

Wednesday's training:
Rollers (2h 30)

Thursday today. This is the build week. 17.5 hours were planned. But with a race on Saturday, the hours are cut to 12.5. Time to back off. So here's the plan:

Thursday's training:
Rollers (zone 2, 1h)

Friday: rest day

Saturday:
Race (2 ~ 3 h)