Week 1 Review : 30 Oct – 5 Nov 2023

~ anggavsbear ~ Leave a comment

My first review of my training. This week is not going exactly as planned. I need to be at office from Monday – Friday, this Saturday i had training for the whole day, while on this Sunday i need to go to my first kid school.

I only trained 2.8 hours this week, far cry from my target of 5 hour-ish.

My menu for this week is :

  • 80 Watts
  • We Like it Here – Endurance 7:00:00
  • Where The Streets Have No Name – Endurance 2:00:00
  • Eye of The Tiger – Sprint TT 19:22

Eye of The Tiger is definitely one of he must train workout. It is not that heavy that you will get tired for the whole day, but challenging enough that your leg still fatigued after 8 hours finishing the workout.

As for progress, TL is definitely is off the chart but LTP is not at 59. It is up 4 points from previous 2 weeks. Although FTP is down, but not to be worry. I’ll take BT Test on mid December to check my numbers again.

Two weeks ago
Today

Next week should be a bit easier; back to hybrid schedule, long ride on Saturday. we’ll see if we can break at least 5 hours.

Ultra Cycling Race – Multi Year Plan

~ anggavsbear ~ Leave a comment

In 2025, i will race for BJ 2025 and this is my plan.

1. Develop a consistent and achievable plan.

My current training is too sporadic and a lot of on and off in between. I want to train at least minimum 5 days per week, being 3 days in the work days and 2 days on the weekend.

2. Build a solid base.

My current FTP sucks but the end game is not about holding big watts for 1 hour. I want to be able ride at 25-28 kph for 12 to 15 hours in 7 consecutive days. My target LTP 130-150 watts and this is my all day target power.

3. Multiple Target

  • Nov23 – Feb 24 : Getting the leg ready. Current TL is 40 and aiming to be at 60 TL at the end of February. Current LTP is 60 and LTP target is 90-100. This is base training.
  • Mar 24 – Apr 24 : Slightly decrease TL. All training should be done at around LTP.
  • May – Aug 24 : Aim for 80 TL. Looking for audax or fondo event. Focus are in 10-20 minutes power. 6-8 hours of riding on the weekend. When WFH, 2 days of morning and evening workout.
  • Sep – Dec 24 : Aim for 80 – 100 TL. 8 hours of riding at weekend. When WFO, aim at least 2 days of easy ride in the gym. When WFH : 2 days of morning and evening ride. 1 days off. Another audax event.
  • 2025 : Maintain or slighly increase TL until Ramadhan. After that focus on three consecutive days of long ride.

4. Weight Management.

I’m too fat. Aim for 65-70 kg at the race line.

4. Record everything in this blog.

Plan, execute, review.

First of many

~ anggavsbear ~ Leave a comment

After many moons have passed, I’m trying to start writing again. Previously, I have a blog in wordpress, albeit a free one, full of shit-posting and whatnot.

My posts most likely will be about my journey of learning data science, my running and cycling progress (gonna be more consistent in 2021), picture of my little family, a little bit of this and that, nothing specific in particular tho. But this time i strive to be more consistent. I attempt to make a new post at least about once a week.

Well, that’s it. And for you who read this, stay safe!