2x20 at FTP+

Tonight's Turbo Trainer session was a 2 x 20 min at FTP (target 306W) with 10 mins warm-up and 10 mins between the intervals. I felt OK for the first one (average 307W achieved) and had enough on the second to surge at the end (average 313W achieved). Again, it was a horrible hard and sweaty session and one I was pleased to get off the turbo at the end of. The 66 minutes went very quickly though.

Here's the trace showing a poor start to the first session (bike faff) and then a lot of power to try to get back to a 306W average. As I was above target towards the end of the first session I backed-off. The second session shows a big increase in power output from around 17 minutes. Black line = power. Red line = HR.

Power-to-weight

Fresh off the scales this morning I weighed in at 75.9kgs (3.9kgs above my target weight). Obviously a single snap-shot figure means little but it is the start of a more regular weigh-in so I can track my performance towards my target weight.

Using my 20 min power figure and 75.9kgs gives me a 20 min power-to-weight (PWR) of 4.24W/kg. My target figure is 4.79 so I need to generate a 13% improvement in 6 months (half of which will be weight reduction and half will be power increase).

Using an estimate of my 60 min power (95% of 20 min power) gives me a 60 min PWR of 4.03W/kg with a target of 4.55.

Considering I made no improvements in power in the last year and put on a couple of kgs despite regular training and frequent racing, this might be a bit more of a challenge that I originally thought!

Setting my targets

Target Setting...

I guess this is where I define my targets so that I have something to aim for. Conforming to the SMART goal principle, I have decided on the following:

• 20 minute power: Increase to 345W by 15 May 2013.
• White Horse Climb: Complete in under 7 mins by 15 May 2013.
• Weight: Reduce from 75kgs to 72kgs by 1 Feb 2013.

Start the experiment...

I have decided to record my attempts to improve my power over the next 5-ish months. While I have taken cycling and training semi-seriously over the last year I don't seem to have improved much so I think I need to be a bit more methodical about it.

After 5 weeks off the bike I went on a training ride yesterday and was very disappointed at my performance on the White Horse Climb (aka Low Town Bank climb on Strava) , which I usually love. For some reason I was struggling up in the granny gear and on each of my 3 climbs I got slower and felt weaker. At the top on the last climb I could barely breathe and my throat felt very constricted so I'm hoping it's not fatal.

Anyway, here's a section of the power and HR trace from the 3 climbs. Black line = power. Red line = HR.

When I got home I analysed the data (on the fantastic Golden Cheetah 3 software) and noticed that on each attempt my power was lower than the last and my HR was lower too, even though I felt like I was trying as hard on each climb. While my best time on the climb is 7mins 10 secs, my fastest on this day was a terrible 8:57 and my slowest an embarrassing 10:04!

So, time to do things properly and train with a method and a plan. While I've had the excellent Training and Racing with a Power Meter for a while, I haven't taken it too seriously, but now I think it's time to as well as inputs from other sources to develop a plan aimed at improving my power.

The first step was to complete a 20 minute power test. Having done several before I knew the importance of pacing myself and not going too hard too soon. I was hoping I could achieve 320W for the 20 mins so I started off just below this and let my power build through the test. With 1 minute to go I dug hard to use every last ounce of energy but quickly went into deficit and had to back off, then managed to surge for the last 30 seconds to achieve 322W. Incidentally, this is exactly the same result as a 20 min test I completed last November so I hadn't lost anything, which is good. By the end of the test I had given it my all, I was unable to speak and just slumped over the bike. I don't like doing these all-out tests because they are painful and relentless and on the very limit of what your body can achieve (at least they should be to be an accurate test).

So here's the power and HR trace from today's 20 min power test. Black line = power. Red line = HR.

Note how the power trace is quite smooth for the first 12 minutes or so, then starts to wobble a lot, before going manic for the last 2 minutes. In the last 2 minutes I go from feeling exhausted to OK and back again as my body loses then finds new reserves of energy.