Guyat session from TrainerRoad

Back on the bike after a weeks lay-off - a nasty virus has been doing the rounds, which has been making it's way round the family, if it's not been me convalescing, I've been nursing the kids.


So it was great to get on the bike for a quality session, even if it was in the Torture Chamber (garage).  


Thanks to the guy's at TrainerRoad motivation is never an issue, so I ploughed my way through a progressive session of 10 minute, intervals moving through tempo, sweet spot and completing the block with a threshold effort. I added in a few power surges for good measure in the threshold interval.

Guyat - from TrainerRoad

Looking at my heart rate, I am clearly still getting over the virus, as it is about 20 bpm higher than where it would normally be. Best not push it too much this week.

Indoors with Guyat - from Trainer Road

I just love this session - although it is harder at 6.00am compared to 6.00pm!

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Geiger counter

Tuesday's are always busy with work, so it's indoor trainer time, something I am far more motivated for having found TrainerRoad. If you have an ANT+ wireless unit for heart rate or power and a laptop then it will transform your turbo trainer sessions.


I try and use my Tuesday and Wednesday indoor session to get in an hour of  quality work just below threshold in the sweet spot. The principle of sweet spot training is a balanced amount of intensity and volume that produces a maximal increase in functional threshold power (FTP). The “sweet spot” is found between the top end of zone 3 and low end of zone 4. It is within these ranges that cyclist will build their base the most and simultaneously increase power at threshold, giving the most bang for your buck, and thus the nickname, “sweet spot”.


Tuesday's serving from the TrainerRoad selection of sweet spot sessions was GEIGER: 60 minutes comprising 3 x 12 minute efforts in the sweet spot (target 237W) with only 3 minutes rest between intervals. Target TSS -67 with IF at 0.82 for the whole session.


Hitting the numbers:

I hit all the numbers prescribed for the session which is very satisfying - getting in over 30 minutes just below threshold power. I am already looking forward to my next FTP test in a couple of weeks time, I'm positive it will be higher after several weeks of quality sweet-spot efforts.


You can access the ride file on TrainerRoad here.

Back in Blighty

After an eight hour flight I managed to get straight out on the road for a quick sweet spot session. When I left the UK last week it was -3 degrees, but riding today made it My Powertap needs a service, so I headed out with just my Garmin 800 and heart rate monitor, the plan was to blast an hour in my sweet spot - or between 150 and 160 bpm. 

Hitting the Numbers

My recent FTP test, which put my power at threshold at a pleasing 261W, also predicted my threshold heart rate at 156 bpm - sometimes called lactate threshold heart rate or LTHR. This number provides a rather helpful insight for when I am not using a power meter for measuring the intensity of each interval or session, as it is a much better guide than using training zones based on maximum heart rate.

So I was pleased to average 155 bpm for the session and 160 bpm for the 1 hour sweet spot effort. Getting a puncture just as I was warming up was a bit frustrating thought!  


I am starting to look forward to the Raid Corsica now. Bring it on!

The details of the training ride are on STRAVA:

Eclipsed by dragon slayers and my sweet spot

Thank's once again to the guy's at TrainerRoad (@trainerroad) for this great session and 'on screen' motivation when it was -10 outside and snowing. I can't remember the last time I did a turbo session for more than an hour, let alone 90 minutes! 

Eclipsed: here's the gig

3 x long, Sweet Spot efforts (SST) - 20 minutes each - with 5 minute recoveries between each. Added, optional emphasis on cadence with one interval spent over-spinning and another spent under-spinning. (+15/-15 rpm).  

That's 90 minutes to produce TSS 90 at an IF of 0.84. 

For added entertainment, Reign of Fire on Sky Go Desktop - 97 minutes long, so just the right length for this 90 minute sufferfest. Pretty entertaining (while I could see during the first two intervals) with a story line about modern day dragon slayers that didn't take much following, particularly by the time I got round to the 3rd 20 minute SST interval. No Oscar nominations for Christian Bale in this movie!

What actually happened (with the session rather than the film)

The chart below is automatically produced by the TrainerRoad software that sits on your laptop. Ride data is synchronized with the TrainerRoad website at the end of the session, where you can compare yourself with the TrainerRoad community of riders that have completed the same session. Nothing wrong with a bit of competition.

The good news is that I managed to hit my target av. power (236W) in all three intervals, despite the lactic build up in the final effort. Gritty as my friend Simon Jones (@jonessimon2000) would describe it. I just know this kind of session is banking me some credit for those long climbs on the Raid Corsica come May. (Keep talking positive Steve).

The full data file is available on TrainerRoad here.

Not long now until some winter sun in Dubai. I'll need to nail a couple of solid sessions on Monday and Tuesday. I checked out the hotel and they have a good gym with Armstrong spinning bikes so I can sneak a couple of sessions in while away.

Gieger Sweet Spot Session - TrainerRoad

This is a great indoor session when you only have an hour to ride, or in my case it's snowing outside! 


This is what I had to do - following the session on my laptop via TrainerRoad 


Geiger Session 


3x12min efforts spent in the Sweet Spot - a little harder than tempo work but not as exhausting as threshold work - to improve aerobic fitness (both power & endurance) in minimal time. Recovery between efforts is brief, just 3 minutes.


The session includes on screen instructions and included a focus on pedal technique - 'kick and pull' with a smattering of high/low cadence work for variation. I can't believe how quick an hour went by - turbo training has never been such fun.


You can see the ride data here on TrainerRoad
Rides - TrainerRoad:


All my sessions are available on Strava.