Thanks guys and Amber for answering my question. So the advice is to ignore weight and work on power. Fair enough, but losing 10-15 lbs (and maintaining power) would sure help, especially climbing, which is where I fall behind against the younger riders as I approach my 69th birthday in October.
Hi. Great chat. What weight though? At 60, I'm aiming to get close to my weight in my early 20's. David are you looking at the Intervals.ICU charts for age related power. And yes doing 75% for 90 mins especially on a rolling course while keeping your power in a range of say 70-80% without taking a break on downhills, super hard.
Bryan, yes, I was referring to Intervals' age/power chart. I linked my chart in the TR's forum discussion. www.trainerroad.com/forum/t/metabolic-efficiency-marking-riders-sustained-power-and-more-ask-a-cycling-coach-314/60454/13?u=davidwms. Interestingly, my power (such as it is) on Coggans' chart shows an opposite pattern -my longer power is better than short. www.trainerroad.com/forum/t/metabolic-efficiency-marking-riders-sustained-power-and-more-ask-a-cycling-coach-314/60454/14?u=davidwms. For weight, I'm 188 lbs. (86 Kg). Goal weight is 175, my high school weight but even 10 lbs. would make a big difference on climbs.
@@TomatoDave Also, weight needs to be thought of more in terms of lean mass percentage of total body mass rather than as an absolute (think Ganna, van Aert, who can both climb). That for me would be a starting point, then intervals, breathing and climbing technique (sitting vs standing, cadence etc.)
Good morning, I’m hoping y’all can suggest some tips or help with the struggle of sticking with a training plan during nice weather. Meaning often times I want to ride outdoors but as most could agree, it can me hard to find an outdoor route that would accommodate following a workout. Any tips or tweaks that may be helpful? Like maybe adjusting the training plan for the day or just taking bits and pieces out of the workout and putting them in the ride when able? Just trying to find what works best
Here is one approach. Do a shorter alternative of the day's workout. For example, if the plan calls for a 1h30m workout then do a 45m alternative that TR suggests. After doing the shorter TR alternative workout, go ride outside. I've done this multiple times. Best of both worlds.
I've been playing about with this conundrum, and I think I have it somewhat sorted, mostly based on planning of the route. The biggest consideration for me is removing the stressing/thinking/analysing when I can get the next interval in. The simpler you can make it, the less energy you're wasting worrying. Here's what I tend to do: 1) Try to plan a route that's as flat as possible, along uninterrupted routes, even if that means travelling a bit to get there. I know holding high efforts is easier on climbs, but the way I see it, with every climb, you have a descent, so unless you happen to live in the mountains with 20-60 min climbs, that's even harder to maintain a power on, particularly in the middle of a hard effort. 2) Plan the route on roads you know really well. No good sticking a climb in thinking you're being clever, and then getting there and it's covered in gravel, potholes and monsters. 3) Plan the route to be about 15-30 minutes longer than the workout. You're outside, so it's no chore, and it gives you wiggle room if you need it because of traffic, mechanicals etc., which I find reduces my stress levels. 4) Don't be too strict on WHEN the intervals happen within the workout, within reason. If I know I've got some short sprints, I just do them when it's safe to do so. If they're longer hard efforts, I just do them where the road happens to rise up, or I know it's flat and uninterrupted for a while. Obviously you need recovery between them, but I don't stress if I only get 3 minutes rather than the prescripted 5 if that suits the route better. Similiarly, if I'm doing a VO2 workout, I just use the descent as the rest (or maybe an easy spin over the top, then turn and descent to get roughly the right time). 5) Choose the workouts you do outside carefully. Taylor +2 is going to be tough to do outdoors at any time. Most 'recovery' rides are fair game, any SS with shorter intervals and shorter breaks are much easier to manage than 20 minute solid efforts (again, unless you live in on of those places where a perfectly straight road disappears over the horizon. NEVER happens in the UK...!) VO2 repeats up the same climb are a great option (see point 4) 6) Think Amber has mentioned previously that it's way easier to do an effort between two points (like sprints of roughly the right length between two trees or lamp posts). Takes all the thinking out of it.
Hello.Last time after 50 km ride already 500m ascent i've tried to ride 1 hill.2.2km average gradient11.2% It was way too difficulty for me.What kind of training should i do to prepare for hills like this one ? Thanks in advance !
Thanks guys and Amber for answering my question. So the advice is to ignore weight and work on power. Fair enough, but losing 10-15 lbs (and maintaining power) would sure help, especially climbing, which is where I fall behind against the younger riders as I approach my 69th birthday in October.
Yes Jonathan. I also found that 90 minutes at 75% is harder work than you might have expected it to be.
love polarised training, but difficult to maintain in a group setting as there is that one guy who would breakaway and then the race would be on :D
Hi. Great chat. What weight though? At 60, I'm aiming to get close to my weight in my early 20's. David are you looking at the Intervals.ICU charts for age related power. And yes doing 75%
for 90 mins especially on a rolling course while keeping your power in a range of say 70-80% without taking a break on downhills, super hard.
Bryan, yes, I was referring to Intervals' age/power chart. I linked my chart in the TR's forum discussion. www.trainerroad.com/forum/t/metabolic-efficiency-marking-riders-sustained-power-and-more-ask-a-cycling-coach-314/60454/13?u=davidwms.
Interestingly, my power (such as it is) on Coggans' chart shows an opposite pattern -my longer power is better than short. www.trainerroad.com/forum/t/metabolic-efficiency-marking-riders-sustained-power-and-more-ask-a-cycling-coach-314/60454/14?u=davidwms. For weight, I'm 188 lbs. (86 Kg). Goal weight is 175, my high school weight but even 10 lbs. would make a big difference on climbs.
@@TomatoDave Also, weight needs to be thought of more in terms of lean mass percentage of total body mass rather than as an absolute (think Ganna, van Aert, who can both climb). That for me would be a starting point, then intervals, breathing and climbing technique (sitting vs standing, cadence etc.)
Good morning, I’m hoping y’all can suggest some tips or help with the struggle of sticking with a training plan during nice weather. Meaning often times I want to ride outdoors but as most could agree, it can me hard to find an outdoor route that would accommodate following a workout. Any tips or tweaks that may be helpful? Like maybe adjusting the training plan for the day or just taking bits and pieces out of the workout and putting them in the ride when able? Just trying to find what works best
Thats a great question! Can you send that into trainerroad.com/podcast so the team can review?! A great topic for us to discuss! Cheers.
Here is one approach. Do a shorter alternative of the day's workout. For example, if the plan calls for a 1h30m workout then do a 45m alternative that TR suggests. After doing the shorter TR alternative workout, go ride outside. I've done this multiple times. Best of both worlds.
@@endurancesweat ahhh ya I like that, 👍
@@TrainerRoad done and done, thanks!
I've been playing about with this conundrum, and I think I have it somewhat sorted, mostly based on planning of the route. The biggest consideration for me is removing the stressing/thinking/analysing when I can get the next interval in. The simpler you can make it, the less energy you're wasting worrying. Here's what I tend to do:
1) Try to plan a route that's as flat as possible, along uninterrupted routes, even if that means travelling a bit to get there. I know holding high efforts is easier on climbs, but the way I see it, with every climb, you have a descent, so unless you happen to live in the mountains with 20-60 min climbs, that's even harder to maintain a power on, particularly in the middle of a hard effort.
2) Plan the route on roads you know really well. No good sticking a climb in thinking you're being clever, and then getting there and it's covered in gravel, potholes and monsters.
3) Plan the route to be about 15-30 minutes longer than the workout. You're outside, so it's no chore, and it gives you wiggle room if you need it because of traffic, mechanicals etc., which I find reduces my stress levels.
4) Don't be too strict on WHEN the intervals happen within the workout, within reason. If I know I've got some short sprints, I just do them when it's safe to do so. If they're longer hard efforts, I just do them where the road happens to rise up, or I know it's flat and uninterrupted for a while. Obviously you need recovery between them, but I don't stress if I only get 3 minutes rather than the prescripted 5 if that suits the route better. Similiarly, if I'm doing a VO2 workout, I just use the descent as the rest (or maybe an easy spin over the top, then turn and descent to get roughly the right time).
5) Choose the workouts you do outside carefully. Taylor +2 is going to be tough to do outdoors at any time. Most 'recovery' rides are fair game, any SS with shorter intervals and shorter breaks are much easier to manage than 20 minute solid efforts (again, unless you live in on of those places where a perfectly straight road disappears over the horizon. NEVER happens in the UK...!) VO2 repeats up the same climb are a great option (see point 4)
6) Think Amber has mentioned previously that it's way easier to do an effort between two points (like sprints of roughly the right length between two trees or lamp posts). Takes all the thinking out of it.
I love you guys.
Hello.Last time after 50 km ride already 500m ascent i've tried to ride 1 hill.2.2km average gradient11.2% It was way too difficulty for me.What kind of training should i do to prepare for hills like this one ? Thanks in advance !
Good question, a Rolling Road Race or Climbing Road Race plan via Plan Builder is a great option!
trainerroad.com/plan-builder ;)