New Sensations

The wheels have been turning over consistently for me over the past couple of weeks and this week i've really started to notice some improvements.

My peak power is back to my best for times between 0 and 5 minutes, then there is a slight divergence downwards, but this should improve as my aerobic fitness improves.

I can certainly tell my spark is back on those short stints, the legs are not hurting from the get go and I can turn the cranks over effortlessly...

So I'm not back to my best, yet, but its only a couple of weeks away if I continue punching out solid sessions.

Now that i have my time trial bike built up and wired with a powertap, i'll be focusing on some intervals varying from 5-20minutes. My first goal for the near future is to break 40 minutes for the 25km time trial at Calga, I won't have the legs to do it this month, but i'm focusing on the october time trial to crack that elusive 40 minute barrier.

Current FTP stands at an estimated 290w, the second goal (and one that i hope follows on from the first) is to get my FTP up to 330w in the short term and 350w in the long term. That, in combination with a 3kg weight reduction should get my power to weight ratio into a fairly competitive position.

Now my legs just need to put the above into action.....

Criteriums and why they are good for you.

I have found my best cycling fitness evolves when I regularly participate in criteriums. I think everyone can benefit in some way from criteriums as a way of improving as a cyclist in general. The standout benefits for me are.

• Great threshold training
• Improved bike handling in group situations
• Ability to put myself in the hurt box for extended periods
• Improve race craft

Consistent weekly racing will dramatically improve your Functional Threshold Power (FTP) which is what all cyclist aim to do with regular training. Criteriums are also short enough in duration (45-60minutes) that you should also be able to back up for training the next day. Learning race craft and being able to control a race is very satisfying, but takes time to master. But what I believe is the most important benefit of racing in general is the ability to put yourself in the hurt box for extended periods of time, I find that I am only motivated to really hurt when I am hurting those around me :) There is nothing more satisfying than destroying a field of riders and its primarily for this reason that I race - winning is a bonus. I guess in this respect I follow the Jens Voight school of thought. `shut up body and pedal`.

I highly encourage people that haven't raced to give it a go. It is very addictive. See you out there!

Cold start.

The wheels are starting to turn again, albeit rather painfully.

Have managed to get out and start doing some longer rides on the weekends to build up my endurance base and get some basic fitness back. I usually manage around 160km split between a Saturday and Sunday ride.

The biggest problem i'm having at the moment is keeping my toes warm. Sydney isn't normally this cold in winter, but starting early and with some wind chill (and an ambient temp of 6 degrees) my poor toes are going numb and it creates some problems pedaling.

Time to invest in some booties.

Anyhow, its good to be back on the bike, but geez doesn't it suck building back up that base!