Went out tonight to do the 20 min FTP test per the Training & Racing with power book/bible...

Went well.  Legs felt much better than yeserday. 

20 min stats:

Avg Pwr:  341!!!!!!!

Avg HR: 172 

Weight 171 lb (77.7kg)

Using the 95% conversion that puts me at a FTP of 324.  With a Power to Weight ratio of 4.17w/kg.  That's a much bigger improvement than I expected.  I was secretly hoping to be at that by the end of this summer 2 months away...  Now being there, I'm uping the ante.  Seeing as my training has only been consistently good in May and June, I think I can still make some big gains yet this summer.

  

 

 

As the blog title says, I'm a newb cyclist.  For the past couple years I've always sprinted with my hands on the top of the shifters, where I'm most comfortable.  My back wheel always jumped around of the ground, and couldn't keep up with the 5 year olds on their bmx's.  I'm sure when people have watched me doing that it brings back memories of Elaine dancing on Seinfield!  BRUTAL.  

With direction from Sensa, Greg, I've changed my form for the better.

Last night I went out and did a group of sprints sprinkled through out the ride.  Big PB's on 5s and 10s power.  Amazing what proper form does...

Here's the chart if you're interested:

 

 

June Training-

So far June has gone great. Most consistent training I've had since... shit I don't know, long time.
Have been hitting the Tuesday night group rides, which have been much more anerobic than I've been used to. In the past, when I train on my own the rides have been more steady state, get in one zone and hammer the whole ride. I've changed training styles and have been hitting a lot more short intense with very easy riding mixed in. I was not hitting the easy riding at all in the past. All rides were ridden to set PB's. I think changing it up has helped me a lot...

The totals for the weeks in June so far have been:
223 mi - 11hr 38min
231 mi - 12hr 25 min
245 mi - 12 hr 55min
This week will end up around 175 mi in around 9hr 45 min since it's a big Race week.
That's a lot of time spent away from the family, but my wife has been more than supportive and my daughter, well she can't talk but she does smile at me everytime I get back from a ride...


The Proctor Cycling Classic is this weekend. I'm hoping to do very well there.
The official who is in charge of upgrades for our area is going to be there. I'm hopefully going to talk to him and see about maybe getting an upgrade after the morning Cat 5 race. It would be an early upgrade, but I have heard that isn't uncommon. We shall see.


Power Numbers for June:
1' 586w, 5' 384w, 20' 319w, 60' 262w
FTP est 300

I think the FTP is conservative, I will be doing some testing after Proctor to see were it sits for sure.

I started the year off in January, planning to do tri's with a bike race thrown in here and there, maybe a running race or 2. Completely planned the tri schedule. Right away my disdain for the pool reared it's ugly head. I don't hate much more than I do a cold pool at 5:30 am by myself or maybe another person. It's lonely, boring and effin' cold. I hate that damn black line.

So I just kept running with the Track team(which I coach the distance guys) and riding on the trainer 2 or 3 times a week. Running was going really good for a while. In pretty decent shape, not as good as last summer before cross, but good.

The end of Feb, I purchased a powertap. With that I had some renewed motivation for the bike. Had a good week of training and BLAMO! Got hit with a bad cold/sinus infection that smoked me for a month. No training whatsoever.

April came and I decided as far tri's go, I was done for this year. As bad as I am at swimming and no swim training to date combined with my hatred of the water, done. I started hitting some decent training on the bike. Semi-consistent. Running was about the same.

May - the running training went down. Cycling picked up big time. Got in 3 races(reports above). Started really enjoying the bike!! Running is now on the back burner. This is going to be the summer of the bike.

May's totals: 30 hrs, 550 miles, 2377 TSS score
May's Pwr #'s:
Peak pwr: 1' 526w, 5' 371w, 20' 321, 60' 277w
FTP: est 290w