Despite an irregular year, my fitness followed a typical pattern with a clear peak around the end of August.
Because of COVID it’s going to be tempting to change things up this winter. I’m not sure that’s a good idea. The earliest I can see a return to racing (other than super-spreader events in soon-to-be-personal-freedom-loving-hotspots) is Q3-2021.
You want to be thinking about multiple base cycles. This season, more than ever, early base is really early… …we’re way out from when you’re going to want to perform.
Here’s some ideas that might help you avoid common pitfalls.
Drop your zones – I spent the last 7 weeks pushing one-rep maxes and climbing mountains. I was either sore or exhausted, and had many days where all I could manage was easy spinning.
The reduced bike load had the effect of drawing down my aerobic bank account. I got my money’s worth and am satisfied with my COVID-summer. Coming back to “real” bike training…
1/ I put in place a 130 bpm HR cap – for this first cycle of the 2021 season. This is just under the top of my “steady” HR zone when I’m fit.
2/ Tested my low-end aerobic fitness (around 120 bpm for me), saw my power had fallen by ~40 watts so pulled 40w out of my FTP estimate and re-calculated my zones.
I could train much more intensely but what would the extra effort buy me?
1/ Know when you want to be fit and the type of fitness you require. My required fitness is sustained endurance, with pack, to guide my family on trails and snow.
At 51, my true goal is pushing out the start of old-age, which implies a large functional strength reserve at 60 years old, and a body in orthopedic shape to use it.
The best choice I made in my athletic career was to avoid choices that would jeopardize this overriding goal for my future self.
2/ Closing out 2020, building mojo gets you more than building fitness. We are going to need a lot of mojo to get ourselves from January to Easter.
The lower zones are a wonderful break from having to get psyched for sustained tempo and generating KJs when tired. If ever there was a good time to let go of chronic endurance then now is that time!
3/ Leave space for COVID disruptions. It could be a hectic winter with random quarantines due to positives at my kids schools.
I’m a lot more patient with my kids, my spouse and the reality of my COVID-life… when I’m a little under-done with my training.
Freshness is a good trade for an improved life experience.
At the back of my mind, I’m remembering that my first “COVID winter” started on March 13th. That’s 20 weeks from now!
Waking up with a foot of snow on the ground (October 26th) I think caution with pacing my season is warranted.
Hope this helps,
Two big 1RM achievements for me in 2020. 135# overhead and 200# bench.
Earlier in the block, I had missed on 205# and found myself pinned under the bar, in my basement, solo, at 5:30am. Eventually, I rolled out and was fine.
For the 200# attempt, I brought in a spotter.