I’m now into week 6 of my L’Etape training plan. You can see the training overview for how I’ve planned it out.
Notes on this week’s training:
- I did another FTP test (6 weeks from last one)
- No outdoor cycling, as it’s horrible outside and I have the Suffer Fest app
- I had a sports massage
- Changed up the S&C session
- Took more progress pics
Day 1 – Watt Bike Suffer Fest workout
Day 2 – Rest
Day 3 – FTP Test & Swim
Day 4 – Massage & 45 min walk
Day 5 – Stength & Conditioning (S&C) & Swim
Day 6 – Walk 60 min
Day 7 – Walk 90 min
Watt Bike Suffer Fest
- 100 mins. The Way Out + Power Station
- 259 Watts
- 173 Avg Heart Rate
- 78.5kg Weight
- 3.3 Watts/KG
Improved FTP by 6 watts. Avg HR increased by 7. Weight dropped by 1.5kg. Power to weight increased by 0.14 W/kg.
The improvement in my FTP is a good result. Not only am I stronger and more able to sustain a higher heart rate, but I weigh less so my power to weight ratio is going up nicely. This is essential for a better ability to climb.
I’m hopeful that by the end of the training in another 5 months I should have a power to weight of over 3.5 W/KG.
Something no note here is that a lot of my recent training has been on the Watt bike indoors. And it feels like it’s a harder and more effective workout. I would definitely like to keep some of these sessions in there when I am more able to ride outside come the better weather in Spring and Summer.
1 x Strength & Conditioning (S&C) Workout
Note: To see the plan of workouts I complete each week, look at the training overview page.
|Exercise||Set 1||Set 2||Set 3||Set 4|
|Squats||15 x 60kg||12 x 80kg||10 x 85kg||8 x 90kg|
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I adjusted the workout again this week. I felt that I wanted to mix it up a bit and change a few things. The squats I increased the weight and did a range of reps so from 15 down to 8. Building some more strength and endurance.
Next week I will be adding more in as I think it needs some more in there.
- 2 x Cycle to the gym and back (18km total)
- Walking total, 2.5 hours
I added the walking in on rest days as I think it’s a good way to get the blood flowing and get moving. It’s also a good fat burner. My weight has dropped down nicely (1.5kg) since the start of the program 6 weeks ago. And I was away snowboarding drinking and eating loads…So good progress in my mind.
As I get stricter as the weeks continue, the race draws nearer and I increase my training I am sure that I will lose some more. Here are my progress pics.
To be fair, you can’t see much of a difference. The lighting has changed as I had to change the light bulb in my lamp…That’s why it looks different.