Day 1: 8 Minute FTP Test (Monday May 22, 2017)

The dreaded FTP Test… I didn’t dread this workout until I was about 30 minutes into it. First off, I planned to do this workout in the morning but unfortunately I wasn’t able to hop onto the bike until 9pm. Second, it got so unbearably hot! The weather was cool but once I started my two fans were not performing their job properly.  Other than those issues the workout went ok. I’ve performed a few FTP tests since January, so I knew what I was in for.

The FTP test is essentially an hour long but the actual test is only 16 minutes, there are two 8 minute time trial intervals that calculates FTP. For me, the number wasn’t incredibly important, I didn’t care if I increased. Fortunately I did! My FTP currently sits at 175; which is an increase from my previous number. So this number will dictate the intensity of every other trainer ride.

I felt strong at the end of the workout though cardio right before bed is not good. But what can ya do!

Duration: 1:00
Heart Rate: 135
Avg Speed: 31km
KM: 30.9km
Strava Suffer Score: 35

Song of the Workout: Survivor by Destiny’s Child.


Day 0.0 – Delays…

So I was all hyped to start bike training this week but due to some delays (or rather laziness), I have pushed back my start day to Monday May 22. One of the main reasons for this, is I’m going to try to log my training and since my marathon training plan starts that same week, I thought for consistency sake I’d start both plans at the same time.

Both plans I am following are 12 weeks and the weeks will look as followed:

Bike: Monday, Wednesday, Friday
Run: Tuesday, Thursday, Saturday
Off: Sunday

My previous post I mentioned my goals for the bike which are to increase endurance and aerobic fitness. So my running goals, I have 22 weeks until my marathon, my goal is run a sub 5hr race.

With that said, I have only a few more days of rest before the work starts…

Training Log: Day 0 – Goals and Expectations

So today, Monday May 15, is Day 0 of my 12 week journey into the Sweet Spot Base Training with TrainerRoad. I will be following the Low Volume Plan which will have me on the bike 3 days a week and roughly 3.5hrs per week.

To give an idea of what this plan is, Sweet Spot Base is a foundation training plan. It allows for an opportunity to visit form work that might get neglected during cycling season and help establish aerobic fitness.

What I am looking to get out of this plan is a some endurance and aerobic fitness. While I’m not looking to gain more speed on the bike, this will be welcomed.

I will also be training for a marathon in Oct, so this will serve as my cross training.