Don’t forget, the alternative to getting old is dying young. I am happy to be getting old
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50 years old and did an FTP Test last night hitting an all time PR of 327 watts for 20 minutes which equates to a 310 FTP for me. 24 watt increase from my last 20 minute test 2 months ago. What is crazy is my FTP 6 months ago was at 266.
I am a little heavy at the moment at 179 which puts me at 3.81 w/kg. I think I will be able to both lose some weight (170-175) and get my FTP closer to 320 over next couple months to be at 4 w/kg or higher. Been riding a bunch (10-12 hours per week) training for LT100.
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Nice.
I’m curious how you guys recovering riding 10 to 12 hours per week. How much sleep are you getting?
This is where I struggle. I just can’t seem to get more than about six consistently.
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Taken me a long time to improve.
Long story short…go to bed at 9:30.
No, don’t get up again. No, I see you there…a quick pee or drink is okay, but no phones/tv. Is it 06:00 yet?
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About 9hr sleep on a heavy training week for me and 7.5 - 8.5 hours on a recovery block (5 days) although I often get 9.5 as training less. I’m not at 4 w/kg atm. It might be a bit beyond me this season but think I’ll be there next year at 52-53 yrs old if I keep the consistency and focus. I was around 4.4 - 4.5 aged 47-48, recovery times and need for recovery has massively increased since being 49 so who knows.
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I go to bed every weekday between 9pm and 9:20pm (if I havent somethings gone wrong, and training suffers.)
9:30pm on Saturday and the odd Friday.
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I am usually in bed by 8:30-9pm and getting about 7 - 8 hours sleep. I feel optimal with at least 7 hours sleep and feel it if it is less. I do get up early and will do 1.5 hour trainer ride before work a couple times during the week and typically a longer 3-4 hour ride on Friday afternoon and Saturday to get to 10-12 hours. Sunday is with family but sometimes sneak in a 1-2 hour recovery ride. I was also following a TR plan last year and doing around 6 hours per week. Since January 1st I have had a coach and following his plan that has been averaging 10-12 hours…but have also seen a big improvement.
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I’m in bed by 10pm and getting 8 hours sleep consistently.
9pm for me, up at 5am