Great work Phill, lovely to see the progress and I hope this consistency (albeit reduced volume) in the face of adversity at work will serve you well. Patience and building your fitness house from the foundations up has meant you're flying and will continue to do so!
Thanks kswissu72 🙏 - power is on the rise - and for sure after a few days consecutive training my HR is lower - and that makes life more comfortable . Hoping to build a little more pre the Haute Route - not much time
@@BikeRacingWithoutMercy it is trial and error. I am aware of the importance of zone 2 training. But, you have to be prepared to visit the pain cave if you truly wish to see gains 😰💪🏾
yo phil, some feedback on your climbing in Haute Route vid, a principle - under fatigue; you can't spin your way out of a steep grade 'if' you're chasing a good time - ultimately you need to be able to push 'high resistance at a lower cadence', ... seated. Yes its tough and will hurt. but can be developed, Cadel Evans is a great example of diesel like torque required to maintain a good VAM see [TDF 2011 Individual Time Trial - Cadel Evans Takes The Lead] a masterclass. we're talking 50, 60 cadence, whilst maintaining good core and pedal efficiency -the bonus is the heart rate stays lower. technique being a combination of sustained seated lower cadence with off the seat breaks to rest hammies. at the least it needs to be part of your arsenal, sure you can put on a 34 as a bail out gear but ultimately as I said 'if' you're chasing good VAM, then yep it will hurt but great gains as a climber. How to fast track this? try a single speed and see if you can get the gearing right to nail 65 cadence on 10%. keep up the great work mate.
Thanks ever so much for the advice, Marcus🙏 - and other have also advised to work on the low cadence to build the torque . I’ve incorporated it into a few trainings the last month, and will double down on it - because what you say makes eminent sense. I’ve also fitted the 34 to the Wilier - just to make life a little easier when I do tire over the 5 day Haute Route . Massively appreciated 🙏
Great explanation again. So good you are able to deadlift again. And even now in my situation the instructions are to take in protein to rebuild body cells, doctor’s advice.
Thanks Agnes 🙏 - and that does make good sense to me. The medical advice is often to eat well to stay strong - but the focus on the protein to help the good cells overcome is a good positive action in your control 💯. Jayne and I send out love and also best energy 💪
Thanks Agnes 🙏 - and that does make good sense to me. The medical advice is often to eat well to stay strong - but the focus on the protein to help the good cells overcome is a good positive action in your control 💯. Jayne and I send out love and also best energy 💪
That’s really lovely of you to say so, Fastbreak M !🙏 - and that’s the first time I’ve ever heard anyone associate 13 with positive energy 🚀 - I’ll embrace it the next time I see it
@@BikeRacingWithoutMercy you’re welcome and I think in the need of more protein as feel very lethargic days and finding things quite hard to get motivated.
That was some time trial Phill. Pushed off in the UK, to the mountains in Europe and back again in just over 2 hours 😅. On a serious note though, great to see the progression, keep up the good work!
Very useful - I'm seriously considering a 5 day Haute Route as a 40th pressy to myself this year (for 2024). Big challeng though as a first multi-day alps event and coming from NZ! Would certainly be a 'to complete' challenge rather than to race.
Pleasure Mark. And certainly Haute Route organise a very professional event, with excellent routes, support and marshals / safety (including most descents neutralised). And for sure some of the climbs are very long indeed, and rise to 2000-2500m with long sections of 8-10%. So definitely for the 7 day Alps Event (or a 5 day event), I’d recommend you getting out 1 week early to lose the jet lag, and get used to some of the climbs, and have an easy 2-3 days pre the event . 👍
Thanks ever so much Pete 🙏 - I think the vegan lifestyle is a really good way to preserve health. I’ve struggled with all the pulses when I tried - so use plants and carbs as my foundation👍
Out of interest are you swapping the pedals from your trainer to bike each time with the power for consistency? Or running multiple pairs of the assiomas?
Hi Jasper - I have x2 pairs of Assiomas. But the ones I use on the Kickr are the ones I use on the Wilier, for maximum consistency. I always calibrate after fitting .
going a little off subj, wonder if you had to elbow the cycling aside somewhat and prioritise recovery (function, weight gain, strength) after the mishap? i’ve had to. sensible changes. get the right gearing first. better cadence will flow naturally from that.
Hi FFF - hope you are continue to build strength and health ! I personally spent a decent amount of time on the fixed WattBike Pro - just building my LT1 / Max Endurance Power and pedalling technique, plus a fair bit of time in my home gym gradually building function - ie movement patterns and conditioning with low weights . I probably hampered my recovery by going back to work too early and straight into max effort. Also I think I remained a little too focused on keeping the weight a little too low, which is a false economy, because it denied the body energy to recover. And to your point - form first and on the bike get the gearing and cadence dialled in - because from the solid foundation the rest will slowly but pleasingly follow
😁 very good spot Neil !! I hadn’t noticed it in the background in the edit. I’ve owned it 9months now, but not yet ridden it - a Mosaic. Ordered it 6months pre my accident, and need to figure out what I am going to do after the Dolomites before I ride it / sell it
