Sort of took a couple of decades off.
Trying to figure out HR and power zones, so I have been settling in on 1/2- 1 hour at 120 BPM, with some up to 130-140 as there are some hills on the way back.
Been thinking of a a lactate test to get a handle on it.
About 2 months on the bike with 3x/week and sometimes 4x.
Legs are also giving out easily, so I am doing something towards getting ready for long term and short term plans.
Welcome back! Honestly wouldn’t worry about lactate test. After that long a break I would have thought just riding regularly and throwing in some harder efforts on those hills is going to carry on yielding improvements for quite a while before you start to plateau. If you do want to get more structured and serious then just a ramp test will give you some decent zones to work with. Or if you haven’t subscribed to TR then do a 20 minute hard effort and multiply the average power by .95 will work as well. I know very few amateur athletes who have ever had a lactate test done, and even fewer who are using lactate data properly to inform their training.
I did a ramp VO2 and Lactate test and got an FTP out if it and the zones to be in.
Today I changed out to a smaller set of chain rings and threw a new chain.
The hills do not give me a lot of options for which zone to be in, as there is a minimum forward speed (or I fall over).
I did find that zone-2 did not feel that great on the stationary, and zone 3 was worse… some unattractive combo of motivation, and boredom precluded much pushing, but I did some interval Sweet Spot sessions.
On the actual road, today’s ride was 75% zone 3, and the 25% was downhill at Zone-1… which went faster so 1/2 the distance was 1/4 the time.
The ride 2 days ago was 1/2 zone-2 and half zone-3… as the hills and inclines sort of put me at 90% of FTP.
Next week I am back on the stationary bike, so I’ll see how that works out.
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