focus, 1st coach meeting 2016

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target race


training overview


  • 1. 5月の東京~糸魚川まで



Type A: 2 × 20 mins at 85 ~ 90 % FTP (290 to 310 W), 5 mins R.I.

Type B: 2 × 15 mins at 90 ~ 95 % FTP (310 to 325 W), 5 mins R.I.

Type C: 4 × 10 mins at 95 ~ 100 % FTP (325 to 345 W), 5 mins R.I.

Type D: 8 mins at 100 ~ 105 % FTP (345 to 360 W)

  • 2. 5月~7月のニセコクラシックまで


february training

  • 1. rollers:

FTP intervals
upper zone 2
leg work (high cadence, 1 leg drills)

  • 2. strength work

  • 3. cross training (strength and endurance)



I had the first meeting of the year with my coach this week.

After a couple of months of base training I'm motivated for the training year ahead.

Here are the notes I made:

Modifications to the annual training plan

I have decided to target the Niseko Classic as my first A race.

We feel the race suits my abilities as a rider with its long distance and some climbing.

Last year I feel I had my best form in July, so I am excited to target a summer race.

Racing on closed roads is also motivating.

With this in mind, we envisage 2 distinct training phases.

training overview

  • Phase 1: First I will work on my FTP for Tokyo-Itoigawa in May.
  • Phase 2: Secondly I will work on my VO2 max for the Niseko Classic in July.

Bringing forward the build phase

Our original plan was:

February base 3
March build 1
April build 2

However we feel I have sufficient base fitness. I will start the build phase from now. I will do 3 build phases.

The main objective is to increase my FTP.

training from now

  • 1. FTP intervals

I will do FTP intervals similar to last year. Over time the intervals will become shorter and of higher intensity.

specific workouts:

Type A: 2 × 20 mins at 85 ~ 90 % FTP (290 to 310 W), 5 mins R.I.

Type B: 2 × 15 mins at 90 ~ 95 % FTP (310 to 325 W), 5 mins R.I.

Type C: 4 × 10 mins at 95 ~ 100 % FTP (325 to 345 W), 5 mins R.I.

Type D: 8 mins at 100 ~ 105 % FTP (345 to 360 W)

I will do these intervals twice (or three times) a week. It is important that it “feels like a work out”. On alternate days I will continue to do zone 2 work and some speed skills too.

  • 2. Zone 2 work

Through the winter I have been doing almost exclusively zone 2. Aiming for approximately 120 HR.

This is the lower end of zone 2. From now, when doing this training, I will aim for around 135 HR.

Similar to the FTP work we are looking for adaptation so I will steadily increase this value, aiming for around 145 HR by the end of February.

  • 3. Leg speed and strength training

I have neglected both these types of training in recent weeks. I will make an effort to do some strength work and some speed work (high cadence, 1 leg intervals) on the rollers.

An FTP test

I will base my power training on an approximate FTP of 340 W. I will do a bench mark FTP test at the earliest opportunity.

Body weight

Last year I got down to a race weight of 75 kg. The most significant period of weight loss was April to June when I dropped 2 kg.

This year I will make a conscious effort to bring the weight down sooner and hopefully go below last year’s race weight.

Looking forward to the season ahead. Bring it on!

base week 3, 19 h, 800 TSS


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このページは、andyが2016年1月25日 11:07に書いたブログ記事です。

ひとつ前のブログ記事は「4 weeks on」です。

次のブログ記事は「build training start」です。





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