12 Weeks Out

The Whiskey 50 is now 12 weeks out! I am very excited for this race, its a chance to put my training to the test and see if I can make a massive improvement from last year. It’s a big ask of myself but I believe that it is something I can achieve. Might as well set high goals, right?

What does my training look like this week? After several weeks of mostly base load, I am getting in to some harder drills. This is block one of the build and will work on getting my aerobic power up and on controlled climbing. I have not used a power meter very long so my FTP has been set lower (204w) so I can focus on consistency hitting the numbers. My actual FTP is still unmeasured at this time (haven’t found the time to do the test) but is estimated to be between 215-225w. So here is the breakdown of my training for this week!

Monday: 75-90 min, Zone 2, 135-155w + high cadence drills 3 x 20sec spins to 100.

Tuesday: 3 x 12 min intervals, 200w. 5 min rest between sets.

Wednesday: Recovery ride 60-90min zone 2

Thursday: 5 x 3 min, 215-225w, 4 min rest between sets

Friday: Long ride/pacing control 2.5-3 hrs mostly zone 2, focus on fueling

Saturday: Optional easy spin/day off.

Sunday: Full recovery + yoga

I also do yoga several days per week for some active recovery and stretching and have been working in weight lifting one to two days per week as well. This is an area that I would love to get more in depth with and make improvements in. As far as my riding goes I think weights is the main area where I am lacking structure and commitment. This sport has a funny way of revealing weaknesses; being dialed in one area usually means a weakness in another. I try to model my training off of the professionals that provide insights into their training but I am no where near an elite level athlete, just another age grouper trying to go faster!