Hey guys, just sharing some of my recent 'success' from a training method I've been experimenting with. So I've always not been the best climber (I weigh about 80kg), so in virtual races when there was any sort of climb on the course, rolling hills or when an attack would happen I would very easily get dropped. I used to do about 15-20min over/unders, where the overs were around 1min at 110% FTP and the unders around 4min at 90%. But I felt that I wasn't training myself hard enough on the overs and that they weren't long enough to accumulate the lactate in my legs like I would in races. At the time I came across a video (https://youtu.be/XrGlwVAIh6E?si=H4MhV28n2Gri408R) on a Ben Healy session, 3x10min with 2' at 120% and 8' at 85-90% FTP, with 10min recovery periods. Taking such long recoveries felt so foreign to me, but I decided to give it a shot. I have been doing these on my long rides for about two 4-week blocks now, and have progressed them from 4x10' as 2min at 320-330w (~118-121% FTP for an eFTP of 272w) and 8min at 240-250w (~88-92% FTP) to 4x10' as 3min at 325-340w (119-125%) and 7min at 250-260w (92-95%), which I am struggling with now so I will take some time to consolidate at this stage. My FTP may/may not have risen, but one thing is for sure. I feel I am now much better at responding to attacks and keeping up with lighter riders on climbs, and I am able to punch a bit harder in that 3-10min zone, evident from the power PRs I have set in races the past few weeks. In about 5 weeks that I have started doing these, I have improved my 5min power from 306W to 312W, my 8min power from 288W to 299W, and my 10min power from 283W to 293W. I don't intentionally aim to go all out for any of these durations, they are more so a product of the intensity during the races (which are usually at least 25min long). Let me know what you think, if you have tried these before, or maybe feel like trying them out.

Do any cyclists here use a cream for their ass when doing (very) long rides? If so which ones and whats your experience with it.

Anyone have some good playlists you would recommend? Always looking for some good music to help motivate.

I got into cycling because of triathlon, so I have always done swim and run alongside biking. In fact, I was more experienced with running before I picked up road cycling. So I'm not really sure what experiences you guys have, especially Arne having had experience training in a pro team. My curiosity was mainly regarding the use of other forms of aerobic training (running, swimming, rowing, etc etc) in a primarily cycling-focused training plan. We often see runners supplementing their training with cycling because it is lower impact, but since cycling is the lower impact sport, what do cyclists turn to? 😂 First thing in mind would be aerobic training that is heavier on the upper body like swimming. It would be interesting to know if there were 'cross training' protocols at the pro level as well, if Arne or anyone would care to chime in.

4 Week Challenge Result - > From 187 to 189 Watts I’ve just finished my 4 Week Challenge to get ready for the Marmotte. I tested my 20 minute max power at the beginning and at the end of the 4 weeks. Here’s what I wrote 4 weeks ago: ‘’Yes this is me, Sandra an (almost) 48 year old women from the 🇳🇱 with a Goal. Ride the Marmotte gran fondo in the Alpes this year. I am a women with a mission, maybe a little bit crazy?.. I am a bit nervous but determined to complete the ride. I followed an other program but I missed the feedback. These 4 weeks is a good challenge for me, to do the right (training) things and get al little bit faster and stronger on the bike! So I will be at the top of the Alpe d'Huez before dark 😅 I love to ride my MTB and racing bike, let's go💪’’ My 4 Week Challenge Results: • 95% Workouts completed as planned • Result 20 min test 1: 187 Watts • Result 20 min test 2: 189 Watts • 1.1% Improvement • FTP from 178 -> 180 • 5 sec / 1 min/ 5 min / 10 min power improved a lot! It was a real pleasure to work wirh Arne. He coached me through the program and it was very nice to be able to evaluate in between. Even though it seems like there is "only" a 1% improvement, I feel much stronger and more confident about cycling the Marmotte! And that was my goal. Arne thanks a lot!! You gave me faith and trust with the trainings schedule. Just like I needed!