I need some help. I’ve been riding quite steady for about 5-7 years now. I put in roughly 4,000 km’s last year.
I am frustrated in the lack of gains in 2018 and want to see a turn around in 2019. My power curve numbers haven’t move like I want them too and I typically am in the bottom 10% of all riders in races.
225 lbs (yep over weight and struggling)
FTP = 220 (2.15 watts/kilo). Tested in a lab.
- I fight with injuries like right calf and lower back (back is more of a limiter than an injury). Calf pain is tibialis anterior in mid calf.
- Overweight (30% bf) And a love Ice Cream
- I drink lots of Coke Zero. No sugar but lots of the chemicals
- Anxiety/Depression. This doesn’t stop me from riding though.
- Sleep can be a factor for sure. I shoot for 8 hours per night, but my back is a limiter for sleep quality.
What I did in 2018
- My training is very structured typically 3.5 days/week with a lot of Zone 1 (125 watts to 175 watts).
- I have a once a week harder session that involves a 15 minute warm up, 30 minute (180 - 200 watts) and a 15 minute cool down.
- I work with a good personal trainer on Core, Stabilization and Flexibility once a week.
- I did several longer races (100 km range) as well as a triathlon and an Aquabike (1/2 iron man minus run)
- In the summer I average around 100 - 125 km/week. Less in the winter, but this winter has seen quite a bit more indoor training.
Changes for 2019
- I’ve seen a ton of specialists for the calf over the years. I’m scheduled to see a Physio and a Kinesiologist shortly as I believe my issues come from shot ligaments.
- I know what’s bad for me diet wise. I need better discipline here for sure.
I am starting 2019 by cutting all refined sugar from my diet. I’ve committed to this for January (when I say I’ll do something I’ll do it) to hopefully break the sugar cycle.
- And Good bye McDonalds
- New shoes with orthotics.
- A calf tensor for add stabilization.
- Training wise I am pushing my easy days up to the higher part of my Zone 1 (average 145 watts vs 115 watts) as this is still in the lower range of my FTP.
- More indoor winter training
What I need from you…
I am really looking for tips for breaking through in 2019. The power curve and my racing my improve. I want to do a 1/2 Iron Man by 50.