Up Again...

Another FTP increase. It's now up to 209 from 204. That's an improvement of 21 watts or 11% since the start of the Academy three and a half weeks ago. Happy with that but it was hard fought tonight in the Academy TT race. It was my first TT, albeit a virtual one, and I wasn't quite sure how to play it. In the end it turns out you just pedal as hard as you can and try not to blow up.

My legs were burning from a few minutes in and I didn't have anything left for a sprint at the finish so I think I got it about right. Pretty sure if I'd gone off any harder at the start I'd have crashed and burnt.

The trial was 16km on a flatish course with a few 'hill' blips which hit the speed as can be seen from the analysis graph below. I'm pleased how stable the purple power chart is and even shows a very gentle, almost imperceptible upwards slope - honest guv, if you analyse the raw data it does, really, it does...

Anyway, another good training session completed and you know what? At this work rate, by this time next year, I'll almost be fit again - yes, I've fallen such a long way so it's any equally long climb back...

A Tasty Bit Of Virtual Cheddar...

So I wanted something a little shorter tonight after a cracking race effort last night. To that end, I decided it was time to take on the Gorge, Cheddar Gorge. Only 16km with 330m of climb - doddle.

The ride started with a loop of the virtual Cheddar reservoir before hitting the roads. It wasn't long before I was into the main climb. Short and sharp. It was soon behind me. Then came the longer, gently upward grind to the finish at the virtual main road just past the virtual village of Charterhouse, top of the Mendips(ish). 35 minutes, 210 power average, happy with that. Nice recovery session.

Pretty Much PBs Across The Board Tonight...

and it all started by almost taking another rest day. You see, I was planning on doing a Zwift Academy TT race, the one I had put in my calendar - except when I looked to check the start time there was not a single TT event in the schedule! Not sure what happened there as I'm pretty sure there were a couple scheduled when I planned my week. Doh!!

At that point I told myself it was fate telling me to take another rest day and get fully fighting fresh - it was at that exact moment that I slapped myself about the face several times and told myself to get a grip before subsequently rifling through the ride schedules for something else. I found a climb race on the Innsbruck UCI Short Course lap and decided to go for it (24km lap, KOM segment 450m, 7.4km climb).

It was not a big field. Just seven or eight in my age category so it was more of a time trial than a nip and tuck race. That suited me tonight, if I'm honest. After a little bit of nip and tuck in the first few kilometres, it was into the climb and the field was totally strung out. Again, that suited me. I kept in the big ring all the way tonight, in determined mood and ground that hill. I soon realised I was putting down more power than normal and the sight of a distant rider to chase spurred me on wards and upwards.

I passed three riders on the climb before cresting the KOM segment in a PB time of 26:27, having knocked just over three minutes off my previous best. I kept hitting it hard. Legs burning - even on the descent. I was not going to be caught.

In the end I finished with lots of Strava PBs over the entire route and for bonus points, increased my FTP from 195 to 204. (That's 188 to 204 since the start of the Academy). With every passing week, I'm feeling fitter and fitter...

Worn Down...

Struggled to rise from slumber yesterday. Decided on a recovery/rest day instead and today ended up being a full rest day. I set the alarm for an early run before work but it couldn't raise me. Ergo another rest day. Hoping to feel more energised tomorrow.

Half Marathon Cold Storming...

So the rain did as promised and chucked it down. Trooping in the rain is not conducive to staying warm. Waterproof it is not but I stuck it out as long as I could and I wasn't exactly being rushed off my feet for photos this year. I guess most people pretty much headed away to get warm and dry once they finished their race. I cheered those still finishing as I trudged my way back to the car. And finally, congratulations to all those half marathoners and 10k'ers who made the distance at today's Severn Bridge race.

So anyway, I wasn't sure I was going to train today as I've been feeling tired but after having got chilled to the bone I couldn't get warm. The hot shower didn't do it and there was no way I was turning on the heating in August! So what to do? Why, my final Academy race, of course. Today's offering was the climb. I was intending to try the TT but I guess I can do that later, even though I've already complete the required two.

The circuit was two 6%/7.4km climbs and 24k total. It was not easy going but it did the trick. I'm finally feeling warm again. Pace-wise I got it about right, I was even on the climbs (30:15 and 30:30, which I think is pretty decent consistency) and I enjoyed reeling in five or six riders on the final one before holding off a sprint attack - which almost made me sick - not recommended when in the gym...

Off to the mountains tomorrow if all goes to plan....

The Oncoming Storm

Yep, it looks like it's getting Stormy tomorrow... But for today, after a rest day yesterday, I completed Academy workout number 10, the last one. Just one more ride and a race to do in order to graduate.

It was a pretty tough one. Maybe not quite the toughest but certainly up there. A pyramid session of five minute efforts at 115% FTP and 90% FTP of the form 1min/4min, 2min/3min, 3min/2min, 4min/1min, 3min/2min, 2min/3min and 1min/4min with a 3 minute recovery. It's another rest day tomorrow as the Storm arrives...

Bit Of A Time Trial

I decided to test myself out on the Brierley loop that I ran a few times back in May and June. It all felt better without the need to stop - apart from when the heart rate was hitting the red zone. Felt like I was more running than plodding today. What was telling though, was the heart rate. It was right up at the top end and I think that's telling me something.... REST. I've completed 20 various runs and training sessions during the last 15 days and I think it's just about caught up with me. My resting heart rate is also a little elevated. Oh, and before I forget, I was two minutes quicker on the run which I'm pleased with on the 7.6km loop. 15s per kilometre isn't to be sniffed at...

Anyway, I was intending to follow up the run with a ride but I'm not now. Going to have a couple of rest days tomorrow and Sunday - which fits well with things in the diary. Likely finish the Academy Saturday, workout ten and then perhaps a potter in the hills on Monday - which will be a potter and not a hard effort. That should be enough rest.

Number Nine

Tonight's Zwift Academy workout number nine was decent hard work. My memory fades of the previous ones but I'm pretty sure it was bang on up there with the toughest of the sessions. We all have different strengths and weaknesses and what is tough to someone is easier to another. This definitely felt tough to me.

The session consisted of a warm up followed by three similarly structured hard efforts. A short blast followed by a longer solid effort followed straight into an even harder blast and then another longer hard effort, harder than the first longer effort, before finally getting to the recovery section. The longer hard effort gave a good burn into the last 45-60 seconds each time. Yeah, all in all a pretty hard workout.

Definitely beginning to feel fitter...

Not Last and an FTP Increase...

Pleased with that. Oh, and it was another double day starting with a 5k run before work followed by a Zwift race, one of the Academy races, afterwards.

The GPS went a little wonky on this mornings run, measuring 120m less distance than the same run last week. I guess they aren't as accurate as you think... Despite that, I definitely ran the same route as last week but this time a whopping 47s faster - that ain't a bad increase in a week, especially as I'm still cranking out the training without much rest.

This evening I followed up with my first Academy race, one of two required in order to complete the Academy - and get the gold star, lollipop and stickers. A 33km, 5 lapper on the London Classique lap. I'm at the bottom of the power range for category C so I expect to finish towards the rear of the field but that didn't take away from a great race. With a good field in the C class, 100+, it was proper pack riding and racing. Pulling away, getting reeled back in, getting dropped, making the effort to get back on... felt like a proper virtual race [wink].

I was cranking out more power than I've cranked before over the distance and was rewarded with a solid FTP increase from 188 to 195. That's a pretty damn fine increase if I say so myself. I am feeling pretty buoyed. It's chuff inducing to see the training converting to real improvement. 47s quicker on the run this morning and an FTP increase tonight. Does it get any better? - don't answer that. Seriously, don't...

Eight Follows Seven...

My legs, as hoped, are no longer feeling sore so I decided to crack on with Academy workout eight.  An interesting session that started into some short sharp blasts at the front end in order to try and build a burn in the legs before the core of the session; ten, 1 minute 100% FTP intervals with a 1 minute recovery at 75% of FTP. Like a couple of the previous sessions I could probably have nudged the effort level up which is what I think I'll do for the next session - worst case, I end up nudging it back down again mid session...

Still Sore But The Show Must Go On..

After an enforced rest day yesterday - probably due one anyway, after nine days straight - it was back to the grindstone today. To be fair, my legs are still sore and I thought there was a risk I might fail the session but this was the last day for Academy workout 7 so I let battle commence.

I found the warm up section alright. Didn't really feel the soreness in my legs as I rode but I certainly felt the early burn. What should have been part of the warm up actually felt like it was part of the effort required for the main section - not ideal. The main section was a ten minute interval at 110% of FTP and I didn't think I had any hope of making that grade but you never can tell and it was a really pleasant surprise to make it - and with a strong finish to boot. If anything I was getting stronger as the interval progressed..

My legs don't feel any more sore for the training and I think I'll be soreness free tomorrow. 

Sore Legs

So I'm really beginning to start feeling like my mojo is returning. If not for all out running, definitely for getting myself back in shape and I'm getting pretty addicted to working out on the bike. At some point I might even be brave enough to go play in the traffic! - but with the poor standard of driving I witness on a daily basis, I'm probably not that brave... Maybe next year, once I've got myself fit as a butchers chicken, I'll enter one of them proper long distance bike racey things wot proper cycle people do...

My weight is still pretty good, 10st 5lb, and to be fair it's not really fluctuated too much over the last few years - I didn't totally let myself go during the mojoless years - but I'm definitely beginning to feel less flabby. My leg muscles are beginning to feel taught once more, even showing a bit of definition. My strength returns. I might not be ready to break records or even age related pb's but I'm definitely feeling like I'm on way there...

As to today's training, my legs are f*(%ed. Really sore after yesterday but I still managed to complete the third of the four required group rides by way of recovery. An hour at relatively low power output but with my painful legs I kept easing off and falling to the back of the group, almost losing the peloton a couple of times.

Waiting to see what tomorrow brings.

Almost Bonked

Well that was a good day. Managed to get my arse out of bed and over to Abergavenny to 'run' over Sugar Loaf, 11.7k with 560m ascent. I won't say it was pretty and I was slow but I was back out there in the hills, my legs burnt and it felt gooooood.

There was no rest for the wicked though and I needed to ride Workout 6 of the Zwift Academy today to keep to the schedule. Now if I'm honest, a hard bike training session after one has run in the hills for the first time in ages, probably isn't the most sensible training plan - but when has that ever stopped me?

So anyway, the hours training session was a solid warm up followed by four 4 minute intervals at 110% FTP with equal recovery. I could feel myself really beginning to bonk on the last couple. I don't think I had much more in me before I would have ground to a halt. Suffice to say I hit the sugar for an instant hit once the session finished to stop me flaking out.

Not sure what is on the cards for tomorrow. It's meant to be another hill run but I think I need to see how I feel tomorrow. I suspect I might be struggling.

Change Of Plan...

So I've decided not to ride the group ride tonight. It's no biggy as I'll still be ahead of schedule on the training academy and I'm feeling a bit jaded... On the upside, I did manage the lunch run and despite absolutely crashing and burning in the final mile, I still managed to come home 20s seconds quicker than last time.

I should probably take a rest day tomorrow but I'm planning a trip to Sugar Loaf to start my return to the hill proper so going to go do that anyway - unless I feel a bit pants tomorrow morning in which case I'll rethink things. Likely to be a bit of a wet one but it's not like I'll be in the middle of nowhere, it's only Sugar Loaf after all...