After evaluating my 2019 season I am doing the following bigger changes:
Maximizing speed (highest watt/aero combo)
Big work done on indoor trainer (I do most work on trainer and i had a very comfy pos indoors/big gap to outdoor.
Neo front wheel block removed to simulate flat/decline riding
“overkill” handlebar drop to force my self to stay low
Adjusting seating to new aero position
Increasing Gear on my NEO ERG to simulate faster speeds (I used to have a higher gear up to a point where my NEO crashed and i got new neo with new cassette, actually had a harder time indoors vs outdoors (FTP/Watt) with lower gearing when i check back.
Better buildup of CTL/Fitness and TSS controll
Reducing CTL during base to better stay aligned to rest of season.
Started to take 1 day off (mondays)
Biggest trainer rides = 250 TSS instead of 300
Biggest trainer 2 day weekends = 400 instead of 500
Doing more longer intervals in SSBase up to 45min
My SS rides in base have allot higher IF than the original program/last year,
looking forward to hear what big changes you guys have done with training/recovery/nutrition etc.
Elevate my power profile. My 2019 goal was being able to ride longer at good pace. I did the best I could there, elevated my average speed by pushing the profile out farther, but didn’t do any work on my short term power. My natural phenotype is a sprinter, so the long duration was always hardest for me. So for 2020 is to try and make everything “faster,” but may likely fail at it because I don’t know what I’m doing.
Might pick up TR again and see where that leads me.
This is the first time I’ve trained through the winter since I’ve been racing. Mentally I’m not there, but I’m putting in the work. Honestly during the summer I go so ‘all in’ on cycling I’m fried mentally. So I’m doing to the work, but not totally engrossed. No reading blogs, less forum browsing, almost no outdoor riding, no strava etc.
Its not all from burnout, much of it is bad luck.
2018 - Burnout
2017 - Punctured Lung from a crash
2016 - Burnout
2015 - Groin Tear
So I’m hoping to go into next season on form instead of the last 2 years being in form in the last 2 months of the season. I’ve been soooo close to the top step of the podium so hopefully this does the trick.
I’m aiming to be a well rounded rider. Not good at everything but a rider with a few different cards to play.
Endurance is my key focus up until the end of April when I’ll be doing the Mallorca 312. My history of crits and road racing won’t get me far so I’m having to totally change how I’d usually train in my off season. You know what? It feels great to have a totally different challenge ahead of me.
This year I’m not chasing FTP. If it increases a watt or two, great, but that’s not the goal. This year I want to ‘own’ the number I’ve got and be adaptable and capable across the range of zones.
Not sure what I need to change just yet, I had a great year until July-August, I had completed SSB2 HV and was successful on sweet spot workouts based on 310w, but I think my short power in July-August was not high quality and I spent too much other time on just endurance, so by the time CX season rolled around my FTP has been 285. Realistically, my ftp might have been 295 in June-August and I was just really good riding at threshold at that point, so I’ve got to better at fine tuning.
Right now I’ve started roughly following SSB1 HV again based on 290 (still doing CX so I’m not being super strict until Dec), so hopefully I’ll get some gains to stick.
Fall/Winter is all about strength training and long rides. Then planning TR SSB I and II followed by Sustained Power Build (with mods). I’ll do about ten TTs focused on teh 20-30 min time zone. Also hoping to try an Enduro or two and maybe some long endurance XC on the dirt. We’ll see about those.
Also rebuilding my Shiv with SRAM wireless and trying a new “high hands” position.
Considering that I didn’t have a Base-period last year, which in itself was my first year racing, I’m doing SSBMV twice before starting the 2020-season build. The Swedish XCO nationals date was just released yesterday so I have until week 32 (8-9:th of August) until my A-event. So I think this screws up my plans a little but then again it’s early days for my racing so I might be better doing more base and body composition-changes than trying to hit the correct peak. I know that I’m going in to this season with a lot more fitness than previously having done almost a complete block of SSBMV I and II now.
Riding MTB requires a lot more technique so that will be my focus and especially since I haven’t ridden a proper XCO-race yet this will be challenging to say the least.
My main planned change for 2020 is more strength and core work and even a little cross training. As I age, the long terms effect of just riding my bike and getting no other exercise is starting to wreak havoc on my body. While I can ride a bike well, I’m now old enough that I’ve got muscles that literally have not been used in any meaningful way in decades
Last year I had a far too ambitious plan which then didn’t line up with the reality of life. So I was constantly missing things and feeling like I was a bit of a failure. Not a great way to go through a year! Sat down with the Mrs and had a good chat about what we can realistically commit to and have written my plan around that.
Consistency is always the key so dropping the planned volume should actually lead to a rise in the amount of training I am doing
Hi there, I’ve been doing long distance tri plans for a few years, last year I was a bit light on bike TSS as I skipped the 3/4/5h sessions. Run has improved but is still the weakest link. Consistent training needs improvement too.
Consequently I am;
Introducing Sweet Spot Base for the first time ever, followed by Sustained Power Build
And added lifting
Changed my routine to 3 short session opportunities per day, five days per week
Training for a sub 4 marathon
Doing only Low Vol plans
Planning shorter events every month, leaving Ironman, full distance until season end
Having look back, my post for last season is below…
I think that I actually got the first four done, except that I reduced the indoor riding without increasing the outdoor riding!
My 2019 season was marred by an undiagnosed auto-immune disorder (Ulcerative Colitis). This hampered my training in ways I didn’t think imaginable. Top that off with a calf muscle injury early in the race season, I limped through the entire 2019 season when I should have pulled the plug and focused on my health/recovery.
On the plus side, I dropped 26lbs last year to the lowest weight I’ve seen in over a decade!
Looking ahead at 2020, I’ve finally gotten the $120k/year medicine to help my auto-immune issues, and my recovery/overall health is improving drastically. I’ve gained back a considerable amount of weight after several courses of prednisone, but have also been adding strength training to the mix - something I didn’t touch last season.
About to get back on the bike to tackle base period, feeling considerably better than last year, and with an aim at 4 w/kg to enter race season. The biggest change for this season - being healthy! ::fingers crossed::
Biggest change for me will be to focus on the bike rather than running. I’ve traditionally split my year up 50/50 cyclocross and trail running, but this year has been 100% focused on road running.
SSB LW has kicked off and I 've booked a place in the Tour of Flanders sportive for some winter motivation. Hopefully I can get to around 4,5W/KG which I think would allow me to hold my own at our national MTB championships being hosted in my home city. (Hold my own meaning mid pack)
Things to focus on are technique, technique and technique on the MTB
Firstly to fully recover from my back / sciatica issues had since June…
Continue with the focus on improved balanced diet with the strength work in the gym which has been my “go to” positive focus during this back problem whilst the miles / TSS on the bike has completely crashed.
Get back on the Base / Build plans to return to 3w/kg+ …do more cycling trips in Europe both Road and MTB.
Move from 2 cyling A-races to 1 cycling and 1 running A event. This means, I will have to run more. Already work on the running consistency aspect.
Lots of tempo and SST work. After 2 years of trying to increase LT or VO2max with a polarized approach, I will focus on maximizing time at tempo and SST. Closer to my A-race I will try to max time at threshold.
I will not even think about weight loss before April. I will make sure that I match expenditure with intake. Lesson learned last season.
won’t be scared of including intensity in workouts spontaneously according to feel. Generally, will train more after feeling (this refers to the daily workouts, will still use the powermeter).
less focus on LIT sessions. If I can’t hit intensity I simply take rest days or do real active recovery sessions.
will race on full suspension again (after years on a HT only)
try to ride as much as possible outside this winter. Even in adverse weather. All this riding in the basement made me soft. Noticed this in my A race this year when conditions were really nasty. Have to learn again to leave the comfort zone.
speaking of comfort zone: I will do everything a notch higher/more intense: workouts and recovery.