One of my winter goals was to crush some hard intensity trainer workouts to build my power as i felt i had lost some power given my bout with Cancer in late 2014 and early 2015. Plus, i am feeling 100% healthy so why not hammer out some hard rides and see what gains are possible. In addition, i have been hitting the weights and doing some heavy leg work to build back strength and hopefully address my climbing weakness. Many thanks to Joel Friel's "Fast After 50" for the guidance to "intensity" for the winter.
Did a third FTP test the other week. First one in late October was the benchmark. My 20 minute average power was 202 and watts/KG were 2.58 (202/78.2) In early January the numbers were 220 for the 20 minute average and watts/KG was 2.63 (220/79.5). A small improvement, but was off to the UK and London for 2 and 1/2 weeks mid December, so i was happy with the improvement. And just in, the latest test indicates my 20 minute average power is up to 239 and my watts/KG are 2.84 (239/80). A nice gain over the last 6 weeks and a decent improvement over the test period - roughly a 15% increase since October. Just need to trim a Kilo or two and the gains will be magnified.
Planning to take a little cycling trip over the last four days of April. Headed to Penticton and will ride with a group of guys from Saskatoon - a little catch up with old friends. Once i been hammered into the ground over these four days, i will test again and see what the final numbers are for the winter of intensity.
It is time to start running more or start again as my last run was January 27th in Vancouver. Bought new shoes to help motivate me, so it is time to get outside and run.
Until we meet again, enjoy what the day offers and make the most of it.
Ciao.
Rick.
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