|Figure 1: workout comprising my Transition training block.|
Figure 1, above, shows the workouts done during Transition. I began my training cautiously (still on crutches), restricting my early workouts to Level 2 (L2), but, easily able to tolerate more intensity, I bumped up to Sweet Spot (SS) quite rapidly. Perhaps too rapidly, however, as discolouration in the area of my injury (it turned black and blue), most likely swelling due to inflammation, tempered my early enthusiasm and kept me off the bike for most of Week 3. I resumed training again in Weeks 4 and 5, this time taking a more gradual approach to increasing the intensity.
The workouts done during this block were comprised almost entirely of the standard 20' x 2 interval sets.
|Figure 2: standard 20' x 2 interval set.|
Whereas the previous Transition block focused on getting "back on the horse", so to speak, my Base 1 block was concerned with "hitting" key workouts (my previous blog discusses key workouts). The focus of this block was to establish a rhythm of 3 key workouts per week supplemented with some run and strength training.
|Figure 3: the workouts comprising training Block 1.|
|Figure 4: standard 30' x 2 interval set.|
|Figure 5: standard 30/30 x 10 x 4 interval set.|
Though my rehab on the bike progressed quite nicely, my strength and run training did not fare as well. I lasted two strength training workouts before hurting my lower back making time on the bike extremely uncomfortable over the first half of the block. My run training didn't fair much better as sciatic pain in my left glute eventually put a stop to my run training. Both injuries were a direct result of my hip injury.
Performance Manager Chart (PMC)
Though I was able to get back on the bike fairly soon after surgery, because the volume of training was so much lower than what I had been doing up until the crash, I lost a lot of fitness.
|Figure 6: loss training load incurred from date of surgery through the end of block 1.|
Interestingly, Figure 6 shows a spike in Weeks 2 and 3 where some favourable weather permitted several (3) decent outside rides. In my previous blog, I explain why Winter training is not particularly suited to increasing training load. The blip in Figure 3 illustrates this well. In the span of just 3 rides, my training load jumped 20% from 50 to 60 TSS/day. Whereas riding outdoors is conducive to accumulating large doses of training load, this is not practical on the trainer. For example, on Nov 5, I completed a 105 km group ride during which I expended a training stress score (TSS) of 255. This contrasts sharply with the trainer workout done the following week in which only 70 TSS was expended. Though it is possible to accumulate a lot of training load (TSS) on the trainer, it requires an extremely high level of motivation and commitment and, as such, isn't practical .
Outside vs Indoor training
Though outside riding is better for accumulating training load, indoor training provides more focus at the different training levels.
Outside Group Ride
|Figure 7: time spent at each level for the outside group ride of Nov 5, 2014.|
|Figure 8: cadence distribution for outside group ride of Nov 5, 2014.|
Figure 8, above, shows the cadence distribution for the same ride. What this figure shows is that over 30 minutes of the group ride was spent coasting (rpm between 0 and 10). Further evidence illustrating the difficulty of targeting specific training levels on a group ride.
Outside Solo Ride
|Figure 9: Power distribution for an outdoor solo ride of Nov 1, 2014.|
Though time spent at L1 was lower for the solo ride than the group ride, it was still quite high at 25%. Contrast that to the trainer workout shown below.
|Figure 10: time spent at each level for a trainer workout (Nov 12, 2014).|
In this blog, I document my rehab from hip surgery. Overall, despite losing a lot of fitness (which was to be expected), my progress on the bike exceeded expectations leading me to be optimistic about the rest of the season. Progress off the bike was less promising but I can live with that, for now. I also further illustrated why outdoor training is better for accumulating training load whereas Winter training is more suited to training focused on the different levels.