A new test - a new plan
When I started training for Cape Epic in July last year, I had never even heard of the term structured training (in the context of cycling) or things like pyramidal or polarized training. And I won't bother you with the details of these terms, but what I like about my entire cycling journey so far, is the tangible results.
In the modern times we live in, you can have a power meter on your bike, linked to you bike computer, linked to your training platform (like Strava or Trainingpeaks) and you can analyze anything. And I happen to like that, analyze data, as I've mentioned in earlier blogs. Yes, I am a bit of nerd with that, but everybody is entitled to their own guilty pleasures, right?
So today I did a new FTP test, to establish the power you can hold for 45-60 minutes, as it serves as the base for your training zones, which are the power brackets that determine how easy or how hard you are training. Based on my training data for the last month or so I guessed my FTP would be around 320 watts and it came back as 317 watts, or 4w/kg, so pretty much on par. Ok, and so what?
Well, not much really, because I was already training based on zones derived from 320 watts, so nothing changes there. But the other cool thing about cycling for me is that, especially with a distant event like Cape Epic coming up, you can set goals for yourself. Both on the shorter term, and obviously the ''end-state'' that I'd like to reach (apart from finally being able to kick Jeroen's butt 😜).
My first short-term goal is the upcoming Mountainbike Marathon Amerongen. When signing up, I didn't notice there were both a ''tour'' as well as a ''race'' option - I ended up in the race category. But I like that. I remember from last year that the 81k race was populated with super strong riders, a number of categories above my pay grade back then. And they still are, but I've surely moved up. The question is how much?
Last year 198 riders were ranked as finishers of the 81k (this year it is 90k). Based on some ''test-riding'' I've done recently I would be happy If fall into the first third of finishers (up to 65th place more or less in last years comparison). I would amazed if I make it into the top 25%, but honestly I think that is a stretch. But let's just say ''F**k it, top 25% is the goal"! I'll be the first one to acknowledge how much I have regretted this statement during the last 10k of the race 😉.
And then: the goal for the end-state, just before we leave for South Africa on the 14th of March. I want to end at an FTP of 335w at 78kg, or 4.3W/kg. A ''modest'' 7% percent increase you might say. But the time of the easy gains is behind us, the time of hard gains in front us. But as I said, I like setting goals. Both for keeping motivation high, but also measuring progress while on the journey is something I get satisfaction from.
And yet, it remains a fact that Cape Epic isn't finished strongly on a single FTP value. Durability and fatigue resistance is much more important in a race like Cape Epic. But having a higher peak power available also means that you can push 60% of that value and still be meaningful faster than last year, where that same 60% just meant 18% less raw power, which probably translates to a couple of km/h. It all adds up over 650km, so in theory you'll finish in a time a some hours faster than last year.
How it will play out? Only time will tell....
Until then, Keep Chasing!
