Training Summary – w/c 17/03
Total – 34 hrs
Long rides – 175k – 8 hrs, 150k – 6 hrs,
Weekend ride – Ironman Lanzarote Ironman course
I’ve been coached by Steven Lord for several years while doing triathlon, and have been to 5 out of the last 7 camps that he and Jo Carritt run on an annual basis at Lanza. The camp format involves lots of riding, and historically, additional daily 30 mins swims and runs.
This year the format changed to include additional time trials riding up various hills, in a ‘king/queen of the volcanoes’ handicapped competition, but no mandatory runs or swims. 🙂
I went into the camp with a bit of trepidation – with not enough long bikes under my belt. Last time I used the camp prior to tcr #3, I managed to knock off 150k on a daily basis – lets see where I am this year. My wife was also on the camp – she had a tough year last year and was not much more hopeful this year.
Day 1 – Timanfaya TT
I joined the slow ride for bimble out to Yaiza, then cranked it as hard as possible up fire mountain – a gentle gradient but into a head wind all the way. I finished in 14:23, 5th fastest.
I then rode with the medium group to for a steady loop on the south of the ironman course. I was feeling good so peeled off when they headed for home to repeat the route solo.
151k in the bank – a good first day
My FTP also increased from 231 to 233. a slight increase but the hard effort of the day was only 15 minutes….
Day 2 – Orzola -> Mirador del Rio
A big day planned with a ride up to the north of the island. I lead the advance party, (super slow ride, including the missus) out to the start on as flat a ride as possible to the north of the island.
The Orzola time trial was awful, and probably the worst TT I did for the week. It was long, steep and again featured a nice headwind. I found the variable gradients hard work – there were some steep bits in there. I came 8th with a time of 34:00.
I rode long with a small group – another good day.
The orzola climb gave me an increase in my FTP from 233 to 246 – yay! I’ve not done many hard efforts or FTP tests recently – I hate FTP tests.
My position on the bike looked appalling – when I tire I tip my hips under and round my back. I’m not proud of this photo – oh dear.
Day 3 – Aquathon + Teguise Castle climb
A bit of a swim, then an easier day on the bike, with a quick jaunt up to Teguise. The daily TT was a short hard effort up to the castle – 150m in 2k. brutal. I really went for it, and came 3rd with a time of 6:08. I was first camper last time I did this climb 3 years ago with a time of 6:11, so I peak power looks similar despite being a lazy got for 2 years.
I turned down the long ride, as I was feeling increasingly tired. However, I then duelled with Dan on the way home as thinks got a bit frisky on the climbs – great fun.
Day 4 – Tabeyesco
The classic lanza TT – 500m, 10k. Horrible.
This is a regular camp TT, so I know what was in-store.
I went for it getting passed by James (an uber rider) but holding of the others.
Another ftp bump up to 270w shows how hard I was going. Not much was left on the road. This was starting to get back to where I used to be in tcr#3 days so I was pleased with this. I came in in 4th, with a time of 35:24.
Again rode long (ish) with just fire mountain done in reverse as the wind was getting stronger.
Day 5 – Femes.
Out to Yaiza again, then a bonus quick sprint up a volcano, with a tail wind. I came 5th with a time of 9:19.
After a long coffee and ice-cream stop, it was onto Femes, the steepest climb in Lanza. However, the TT started 5k back down the road, with an increasingly steep gradient to the final kick up. The climb was truly horrible, but having someone to chase really increased my effort levels.
Again I really went for it on the climb, and got yet another ftp increase up to 290w. That was similar to some of my best so I am really happy with that – looks like the base power is still there – I just need to add endurance
I came in third with a time of 23:33 – lots of tired campers were starting to suffer.
I kept the post TT ride short as I was tired, and towed the wife home in a small group fighting the headwinds all the way.
Day 6 – ironman course
I rode with the missus, so a group of 4 of us hit the road early. A steady ride in order to keep the group together, but all good time in the saddle. Yet more wind. I felt OK at the end, and could have added on. However, this was a big ride for 2 in the group – we all started together so we all finished together.
There was yet another time trial in the middle, again into the headwind up to Haria. Again, unpleasant, and a few rebelled so they just put in moderate efforts.
I won the TT (in 17:09), but it was not enough to win the camp on handicap. I’d given it a good go, but the missus ended up winning it 🙂
|Day||Distance (km)||time||ascent||Nominal power|
|Day 1||151||5 hrs 55 mins||1836m||198|
|Day 2||144||6 hrs 43 mins||2089m||190|
|Day 3||102||4 hrs 30 mins||1614m||210|
|Day 4||124||5 hrs 40 min||1863m||222|
|Day 5||90||5 hrs||1325m||221|
|Day 6||174||8 hrs 14 mins||2380m||192|
I am pretty pleased with how the camp went.
I got some good steady rides in – not the regular 150ks I was hoping for, but the TTs were really tough and made the camp one of the hardest I’d attended.
I was pleasantly surprised by the bumps I saw in my ftp. It gives me hope that I am not completely undertrained. I just need to add distance now.