Wednesday, September 28, 2022
Twice In One Day Twice
Friday, September 23, 2022
Continuing on from the good work towards the end of last week, I completed Zwift Academy bike workouts 2 and 3. I've found them hard but manageable. Feels like they're doing me good. Around those two rides I made a start on re-running the 2020 Zwift Academy run sessions. I didn't complete the eight workouts back then, not sure why, but they're giving me a good workout here and now.
I can't remember what Tuesday's session was - that's old age for you - but I know it was a decent workout. As was today's session. A mix of alternating 4-minute repetitions and shorter, faster 2-minute reps, with the pace increasing a little for each subsequent pair. I felt good and actually increased the difficulty a few percentage points after the first pair as it felt just a fraction too easy, and I'm after maximum gains. I could probably have gone a tad more, but I knew I'd worked out come the finish, so it was a good session. I can feel that 25-minute 5k edging closer...
Sunday, September 18, 2022
Back On Track
After a couple of weeks of less than excellent training, at least on the running front, I finally put in a decent session on the treadmill. 10 one-minute reps with 45s recovery. I set the pace for the first repetition at the pace I used the last time I did a similar session. It felt easy. Really easy. I increased the pace for each repetition. The final one was 15% faster than the first - and I felt I still had a fair bit more in me but having just come back from injury I wasn't going to be silly...
That is until an hour or two later, when I felt I needed to train a bit more and hopped on the bike for a race on Zwift. I didn't set off too manic but within next to no time I was cranking it out. It was a small field and I found myself riding solo, so it was more of a time trial. I could see I was averaging good power, right up to and a bit beyond my ftp. That was, until a couple of riders caught me. Now I know it's not real but when they reached me, they proceeded to sit on the wheel and didn't take a turn on the front. I know it doesn't matter but it irked me.
I put in a big effort and broke their draft. In Zwift that is when you get away by 5m or more. I eased back a little so as not to die in the saddle and after a few minutes they came back again and sat on the wheel as before. Hitting a short ascent. I went again, and for longer this time. A few minutes later and one of them was back, the other had blown. I went again, harder and longer than before - oh, er, matron. This time he didn't come back.
After a few more minutes I caught up to a bigger group. There was little chance of breaking away from that, so I bided my time, still putting out good power. At the finish, I welcomed in ftp increase splash screen. A 16W/9% improvement. Pleased with that. Won't be long before I reach my previous high...
Friday, September 16, 2022
Finally Managed It....
A run. An actual run. It wasn't fast, my leg was still sore, but it was definitely a run. That was Wednesday. I missed training yesterday and today it was the first of the six Zwift Academy structured training rides. It was a solid session without pushing totally into the red so I'm thinking my current FTP might have increased a few points since my last test. I'll see how the next one goes Sunday or Monday and maybe increase the training bias a few percentage points if I think it needs it. I want to get maximum gains from all this.
Up tomorrow, I'm the recovery driver for the Black Mountains fell race. I get to put the stragglers out of their misery - I mean exfiltrate them back to race HQ - if they're unable to continue or miss the road crossings cut off times. I might head there a little early and have a pootle up to Chwarel Y Fan and back before the runners come through now that the soreness in my left calf has finally subsided. It's taken two weeks. Definitely getting too old for this sh!t - but it ain't going to stop me.
Tuesday, September 13, 2022
Back to the Academy Sooner Than Expected...
With a repeat of the baseline ride - because Zwift f#(%ed the first one up. Apparently, they had various training session group dynamics switched on, meaning real world dynamics simulation wasn't correctly relating speed, power and incline (or some such nonsense). Upshot, it was a complete load of b#!!*(%s in terms of being a baseline to gauge improvement at completion of the academy and I had to ride it again - grrrrrrhhh.
So, with a big slice of deja vu, I rode it all again. With the proper dynamics, chasing people ahead was more realistic this time. That led me to increase my average power for the medium segment by 4W, the 'long' climb segment by a very surprising 15W and an unbelievable... exactly the same power, 467W, for the short sprint.
I'm gonna be Mr Angry if they got anything wrong with tonight's session...
Monday, September 12, 2022
The Zwift Academy 2022 Begins....
It's just as well my left calf muscle is still a little sore, as the Zwift Academy 2022 has begun. If I'm honest I am itching to get proper running again, but the calf is taking sooo long to recover. It's been nine days and counting and although the limp has gone, it's still too sore for proper running - oh the joys of old age! I don't think it will be too long now though. The only partial silver lining, more of a 'white metal' lining really, is that I almost can't feel it when I'm riding, and certainly doesn't interfere with things.
Back to the Academy, and it was the 'baseline' ride tonight, to set out your markers for short, medium and long efforts - almost saw stars completing the short effort. It felt like I'd put in a good solid performance though, based on my recent form. Then, over the next four week, there are six structured workouts to complete, followed by the 'Finish line' ride - to see how much you've improved... Obviously, you put in your own rides here and there as well and I'm going to be getting back on with the running. But, over the next four weeks the focus is going to be the Academy to see how much I can improve.
Wednesday, September 07, 2022
Bit of a Bad Week So Far...
It's not been great so far. One low key 30-minute upper body cardio session. Yes, my left calf muscle is still tight and sore. Four days on from the 'curious incident of the cramping in the day-time' and it's still not great. I can't even Zwift as it's too sore. All I can muster is some very gentle massage. I can feel my fitness slipping away - and it wasn't exactly great to begin with! Come on leg. Stop being sore...
Friday, September 02, 2022
A Couple of Good Sessions
I've been continuing to add in some upper body workouts to the mix, with another three half hour sessions. Nothing too strenuous but I managed to work up a bit of a sweat each time. Today I ran five 1km reps and I'm pleased with the result. I ran at faster pace than my session of four, two weeks ago. Things continue to move in the right direction and I feel my first, very lowly target of a 25-minute 5km is not too far away.