Standardized Warm-up

This winter I introduced a standardized warm-up to my indoor training rides and eventually, as the plan goes, to my outdoor races as well. It's a quick 20-minute ramping effort with 1-minute high-cadence (>120 rpm) intervals and a 3-min @ Threshold interval. I use my warm-up to gauge how fresh or fatigued I am, using HR … Continue reading Standardized Warm-up →

2017 Training Plan Part 1 – Transition & Planning

Training for Season 2017 started in November, 2016 but now seems a good time to outline what my plan was at the offset, and how I've modified it as I go. Transition & Stamina Week 2016 My transition out of Season 2016 began after a disappointing Whistler GranFondo race, where a local show-off passed me on the … Continue reading 2017 Training Plan Part 1 – Transition & Planning →

Discussing FTP and TTE

Last thing I did in 2016 was complete a TTE Test. Time To Exhaustion is a metric introduced by WKO4 to describe the duration you can sustain FTP. This is kind of revolutionary. FTP is no longer considered your '60-minute power' or '95% of your 20-minute power'. FTP and TTE describe a more individualized - and more functional … Continue reading Discussing FTP and TTE →

Race Report: Tour of Walla Walla 2016

The first of the Washington Stage Races, ToWW is a four event stage race over three days. Last year this was my first-ever Cat 3 race and it was an eye-opening experience into the fitness necessary to compete with the US field. My primary target was the Saturday Crit. Having finished top-10 last year I knew I … Continue reading Race Report: Tour of Walla Walla 2016 →

Peak Week

My first A-race is this weekend, the Tour of Walla Walla in Washington. I'm specifically targeting the Crit race. From our local Spring Series races I basically need one more podium finish to secure my upgrade to Cat 2. I want to use Walla Walla as a proving ground to confirm my fitness against the wider US field. … Continue reading Peak Week →