Hello fellow TR users!
In September this year I started a new job which is way more time demanding then my old one. To keep my cycling training on track I decided to switch from 10 hours per week unstructured outside training to the low volume plan on TR.
Since September I’ve been training 3 times per week in our garden shed using TR and I’ve been adding occasional rides in the weekends. After SSB1 I saw an increase in FTP from 307 watts to 313 watts doing this (putting me over 4 FTP/kg :D). But at the last week of SSB2 things started to fall apart I failed once at spencer +2 (VO2Max) having to stop after the first 2 intervals and I had to back paddle and reduce the intensity of Leconte (Threshold) by ±10% to complete the workout.
In this last week of SSB2 and the recovery week following on that I had a continuous pain in my guts which I blamed my failed workouts on. The next week the worst pains in my guts were gone and I did a ramp test which put my FTP back from 313 to 306 watts. I was a bit happy with this because I was about to start ‘Short Power Built’ to work on my weakness in repeatability of short power burst (aka VO2Max work).
My first workout, Lion Rock (Threshold) , went absolutely fine but the next workout (Pierce) (VO2Max) was horrible. I managed to get through without reducing the intensity but I was experiencing cramps in the 5th and the 6th workout blocks and I felt nauseous and lightheaded for the next 2 days. This made me decide that I should dial my training down a bit an I decided to put in an extra week of recovery and hopefully will be able to continuo with my built phase afterwards.
I’ve been trying to discover a bit which could be the reason why my training fell apart and I have a couple of ideas:
Fuel – Since I do 2 of the 3 workouts in the morning before work (5:30-6:30h) it is hard to fuel my workouts properly. I’m trying to do this with some fruit biscuits and mix in my bottle. I’m doubting a bit though if this is enough for the intense VO2Max work. I’m not willing to eat more because a full belly will just make me throw up instead of cycling faster. Does anyone have some tips and tricks on this? Or is it not smart to do VO2Max work in the morning anyway?
Temperature – I’ve been training in our garden shed and since it is getting winter over here in the Netherlands the temperature in the shed has dropped. Sometimes it is down to 4 degrees Celsius when I start my training. I have been noticing that although I sweat like an ox during my trainings that I sometimes when I finish my workout my belly feel rather cold. Would it be a good idea to get a heater and put it on a timer so that the shed is a bit warmer for my work out? If so, what would be a good temperature?
Compensating for my weakness - Allot of my training before TR was focussed on riding 80-90% of my FTP for 1 to 3+ hours. So logically seen I did become really good at threshold and sweet spot work. I hardly ever did any intervals so I’m pretty new to VO2Max work. Trying my first races last year I discovered this weakness which motivated me to choose the criterium plan on TR. Could it be that my VO2Max abilities are just weaker in comparison causing me to nail the threshold trainings and fail at the VO2Max ones? Would it be an idea to reduce the VO2Max intervals always with a couple of percent to compensate for this relative weakness? If so what would be a good percentage and how long should I keep on doing this?
I know became a very long post. So if you’ve made it this far I want to thank you for reading my story and I would appreciate and tips, tricks or advice.