On Saturday I finished the 6 week Sweet Spot I program on Trainer Road (TR).  This also marked my being 6 weeks back into training.  Here are my thoughts on training so far:

  • Really happy with the progress so far, feel like I’m about back to where I was….except for longer endurance stuff, that will have to wait until I’m riding outside.
  • It’s time to really pickup the run.  I’ve been spoiled training inside where it isn’t -20, but I need to get back to it if I want to hit my goals for this year.
  • I love power data!  The virtual power on TR has definitely motivated me to push in workouts and I’m working harder on the bike than I ever have before.
  • Sunday I completed my 2nd FTP test (my first was the first TR workout) and my virtual FTP jumped from 250 to 289!  This is a combination of an increase in fitness, and being so new back into training when I did it the first time that I had forgotten how to really push myself.
  • Virtual watts don’t compare to real world watts though, so no sense in comparing with someone who has a power meter.  My numbers may be off by as much as 30 watts, but as long as I keep the setup the same I will get consistent readings to track progression.
  • So far I’ve done 2 workouts at my new FTP and they both REALLY hurt.  Today I did 4x10min at FTP and only hit my power on the final interval.  I may roll my FTP back to 285 or 280.

Looking ahead I’m going to use this next 6 week period to develop my bike and run in unison.

  • I plan to ride 3-4 times a week, and run 3-4 times a week.
  • I’ve moved on to the Sweet Spot Base 2 plan (6 weeks).  The plan is 3 rides a week.  I will either pick another ride from the ride library, join a group spin, or only ride 3 times a week.
  • I want at least 3 quality runs per week.  It’s still slippery around here so I can’t too anything too hard.  I’d like to get into some interval running, like  4 x 2k hard, 1k easy to get my speed back up.  An early season goal is to get back  to running just under 4:00 pace on hard intervals.
  • I don’t see any runs over 24k in the near (or not so near) future.  I’m not running a marathon or doing an Ironman, and think I can get more out of harder runs.
  • I may get into the pool sometime in the next couple weeks, but it’s not really a concern of mine right now.