Notes : Important Items

ENDURANCE SESSION RACE EFFORTS

Thought stream on race efforts for Long Course. I won’t prescribe these as specific intervals now. It’s too hard to manage with what the course brings you. If I have 90min race pace then do it all at once or break it up to make 90min total. Please have an eye on pace as much as you can. Power is critical and will most likely drive you but pace as an outcome is great to notice also.

NUTRITION

Please eat appropriately for the training you are doing. Here is a Nutrition 101 article I wrote on the basics.

BUNCH RIDES

Bunch rides can be a thing of beauty if done well. But there’s always a bit of compromise. The strong riders need to temper their efforts and the weaker riders have to really put in if they want to stay on. Here is a Bunch Riding 101 article I wrote on the basics. If a rider wants to ride off then let them. They have their pace to get done and so do you. If someone is dropping then the rider that is getting dropped must let the bunch know they have to drop, the bunch needs to look out for all riders & you have to make sure everyone is safe and happy to roll home solo.

CURRENT WORKING THRESHOLDS

Benchmark testing is underway and once complete you will get a report of your training last quarter and your thresholds. As these reports have developed, as well as how we use them, you will now have “Current Working Thresholds” in the report. These are the agreed numbers we will use for your training. Your FTP test might give a number for instance but we may agree to train 5-15w above that because it makes sense in your development. Swim and run likewise.

ACCURACY OF EXECUTION

The closer you get to your race the more important it is to get session duration right. The build has a distinct structure to it and missing a chunk means the following week might be bumping more than we want.