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My training plan for 2025

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This article follows on from my last one, Recovering from a serious accident Part 3. In this previous article I described how, two years after the accident, I have recovered my aerobic endurance but remain well below my past performance in Granfondos. In this article I will explain my plan to get as close as possible to my past performance.

For context, I will turn 66 in January 2025, so I am now fighting against the inevitable decline in muscle mass and joint flexibility which comes with age.

 

Goals in 2025

“A”: the Marmotte (175km and 5,000m+)

“B”: other sportives or Granfondos in the mountains, to be confirmed (these are typically around 125km and 2,500m+)

 

All these events have in common a considerable distance to ride in the mountains. At my level I expect to take around 5h at the shorter ones, and about 9h (total) at the Marmotte.

 

Training objectives

To perform well in these events you need high endurance, a high FTP/kg and high durability (the ability to repeat sweet-spot efforts on tired legs). My training objectives are therefore as follows:

  • Increase FTP
  • Increase durability
  • Improve ability to burn fat
  • Improve economy (the ability to generate a given level of power with the least energy)

But also,

  • Train consistently to avoid big drops in training load

 

Training Framework

I will be using the Alpine Cols framework training plan for the Marmotte, with the following adjustments:

  • Due to my age, a fixed 4 week cycle of 3 load weeks and one recovery week doesn’t work for me. I will replace this with a flexible load-recovery cycle based on daily measurement of my HRV and subject feelings.
  • Instead of the suggested one HIT session per week, I will be doing two. This is important in my case to improve my FTP, which has still not recovered post-accident. It’s also important to do more HIT as you get older, to help maintain muscle.

 

Specific sessions

FTP: 2 x intervals per week, typically short Z6 intervals since these have been shown to be most effective.
Durability: Hard finish to long rides; big gear sessions for high torque.
Fat oxidation: One long ride below LT1 per week, some fasted for first 3h. At least one ride per month should be >6h.
Economy: Neuromuscular sessions such as: high cadence; low cadence, one-leg pedalling (especially through the autumn). e.g. 6 x 30’ single-leg then immediately one minute at 120rpm; spin-ups; sprints (high gear, near-standing start); cadence pyramids; 5’ low-cadence/high torque intervals

 

Off the bike

I am following a cycling-strength programme with a US-based coach, who provides 3 strength sessions and 3 mobility/flexibility sessions per week. These sessions are well-designed, well-explained and progressive so all I need to do is to do the work.

 

International travel

I will be travelling in SE Asia for 17 days in November. This enforced break from cycling requires careful planning. Here’s how I intend to manage it:

  • Complete a heavy block of training in the week leading up to my departure
  • Make daily and extensive use of the hotel gyms: exercise bike, rowing machine and weights
  • Swim for 30 minutes every second day.

 

What do I do if I get sick, or injured?

Unfortunately, the harder one trains, the greater the risk of injury and sickness (due to a depressed immune system). If either happens, it’s essential to prioritise recovery over training. Better to take an extra two days to recover fully than to suffer a relapse and lose more valuable training time.

I use a daily measurement of resting heart rate (RHR) and heart rate variability (HRV), as well as a subjective evaluation of fatigue, muscle soreness and motivation as a guide to when my body is ready to accept hard training.

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Chris
Chris
1 month ago

Good luck!!!

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