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.
Good luck!!!
Thanks Chris!