weekend rides are between 60-70 miles.
Tuesday, thursday, Sat and sun.
AJS914 wrote:How many miles / hours per week are you training now?
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RyanH wrote:In the OP you said you were doing 60min of z2 2-3 times per week but now you're saying you're doing intervals? Which is it?
This is most likely a fitness/pacing issue. Do you have a powermeter? What's your TSS for your weekend rides? A 60 miles group ride could be anywhere between sitting in and doing nothing at Z1 or hammerfest where you expend every ounce of energy. Mileage in and of itself may not prepare you for all types of centuries. Getting in the right intensities during the week is what will do that.
At the end of 2015, I was in peak racing shape and averaging about 200-250 miles per week. When we did our annual Circle of Doom ride (110 miles and 9500 ft of climbing) I bonked like no tomorrow near the top of the almost two hour climb. When I got home, I had a migraine from being so depleted. At the end of 2016, I was doing similar mileage but a lot of Z3 work and I'd do Z3 steady state before my group rides. It made the group rides a lot harder. When we did COD again, I cut my climbing time by 15 minutes and my average power increased by almost 20% with a slightly lower average HR. Again, mileage didn't really change but the quality of the mileage did. Oh, and other than about 800 calories of shredded wheat for breakfast, I think I only had 2 power bars and a coke. The previous year I'm pretty sure I ate a lot more yet still hit the wall super hard.
raspaa wrote:At the moment it's 3.64 w/kg.
Pan wrote:We train our BASE and FTP so we can utilize fat more efficiently at maximal aerobic efforts. The ratio of fat+oxygen burn during aerobic exercise increases as we develop more mitochondria. Mitochondria break down carbohydrate and fatty acids (glucose and fat).
An untrained cyclist will utilize only 20% of their fat during sub-maximal aerobic exercise. (2w/kg)
An elite cyclist will utilize up to 55% of their energy from fat while operating at 90% FTP. (5.5w/kg+)
KWalker wrote:If you have time I would also engage in off-the-bike training to offset some of the drop in BMR, leptin, and catabolism that comes with endurance training. It won't increase your watts, but it could increase your w/kg and well-being.
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