@stevemz Nice… good point with the option to catch up on all the media stuff from movies, to races and TR podcast. That has been a huge part of my training this year now that my “pain cave” is done with all the AV upgrades I have wanted.
I have ridden outside for so many years that it is still crucial for my sanity to get outdoors for these longer efforts. I agree the efficiency is on the trainer, but I will make sure to schedule the outdoor stuff to meet my TSS needs. Not to mention, I am blessed to live in an absolutely amazing region (nor-cal…Folsom/Auburn specifically), that the outdoor stuff is “epic” (careful to use “epic” as it is so over used), almost every ride.
2018 I was super dedicated and peaking for my first Ironman in October. Firing on all cylinders after a few 100+ mi rides and 18-20mi runs. Then I got creamed by a car on a training ride 7 weeks before IM, and that went out the window. Training got replaced by doctors appointments and physical therapy for the next 6-7 months.
I was able to do a couple little sprint tris, some local TTs. I ramped up training this summer and did Augusta 70.3 in 5:12 which I was super happy with.
Now that I feel like I am closer to where I was before the accident, i feel more confident about bigger goals. Will do Gulf Coast 70.3 in May and I think i have a PR shot (4:58 is current PR). And then I will probably have another crack at my first 140.6 in the fall.
I’m a big believer in Simon Sinek’s “Start With Why” philosophy (see his TED Talk if you haven’t!). For 2020:
Why: to be happier, healthier, and tangibly BETTER in my roles as a husband, father, consultant and writer (in that order).
How: by making a consistent effort to prioritize healthy and productive habits in my life, by setting clear boundaries for my work, my training, and my play so they all get done well but not overdone, and by consistently adding positives (time with the kids, reading) and reducing negatives (junk food, silly time-wasting games).
What: In that context, my specific training goals for this year are the following:
Increase FTP from 178W to 225W
Lose weight (sustainably) from 220 to 199 pounds
Increase “cruise” speed from 16 to 20mph
Those three training goals will eventually lead to three progressive performance achievements:
I’m well aware that, having only been cycling for 8 months, I’m not yet really aware of how much I can really improve in one year. We’ll see how far I get!
It’s a time efficiency thing. 2.5 hours on the trainer would mean 1.5-2 hours of intervals then non-stop aerobic work for the remaining time.
It’s just not the same outside in terms of being able to nail your target and never stop pedaling the entire time.
Setup and tear down is quicker too.
That being said, I would like to do some 5 hour aerobic outside rides this year. I might take some half days in the summer and do them on a weekday morning.
You can do Walnut. Go w folks that ride it frequently. They will give suggestions. When I got there regularly I could clean it away from HP. Towards HP I had issues.
If you are not on the Brown County email list pm me. I bet Jeff will add you.
My 2020 goal is to get to 3.5 Watts per Kilo. I’m right around 2.0 right now but have about 40 to 50 lbs I need to lose. I don’t care what combination of weight loss / FTP increase, I just am going to get to 3.5
an addendum to my original: I would love to go out and nail back to back 100 mile rides on a weekend (endurance, nothing nuts). No big reason why, just seems like it would be fun to be at that level; it’s not particularly difficult, it’s just tougher to be able to get 5-6hrs to ride on consecutive days (meanwhile I know a local cat 1 who was doing this sort of thing every weekend, but he’s a young guy with no kids lol)
yeah, just getting there frequently is the biggest block. Next year I’ll try to make 4-5 trips down and dedicate at least one of them to just sessioning Walnut. I can do northbound pretty well, but never get through southbound without dabbing. I tend to stall out on the rocky uphill bits.
I was thinking about either the Versailles or SWW DINO race at the end of the summer. The other ones all have various scheduling problems for me.
Thanks for the encouragement, that’s just what we’re all going to need out of this thread!
Primary Goals:
Keep consistent with training, recognize when to back off and prevent getting sick/over-trained
4.25 w/kg (currently sitting ~ 4.0)
13% body fat on dexa (16.7% right before x-mas)
2+ podiums in gravel races
Austin Rattler top 10 in age group (50-59)
Leadville sub 9 hours
Stretch goals:
4.5 w/kg
Austin Rattler top 5 in age group (50-59)
Leadville top 10 in age group (50-59) - big stretch, I think it will take about 8:15 finish time
First go in Cat 1 XC this year, and my training going into the year (XC season in Arizona kicks off in January) has never been better.
For 2020, I want to:
Average 9 hours a week
Increase sleep from ~7 up to ~8 hours more consistently
Integrate stretching/rolling into my routine
If I can do those things, I think I set myself up pretty well for success.
Who knows what results will be in a new category so I’m not setting any goals there, but 4.2 or 4.3 w/kg should be attainable if I can hit my process goals.
