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They say a bad workman always blames his

Which is why I decided to tool up for my 36 week training plan. I've long had a home gym with rower, treadmill and weights...

Tacx Flow Trainer

I decided to go with the Tacx Flow primarily because it is reasonably priced at roughly £260 and has watts, heartrate, cadence and speed. But should I find I use it a considerable amount I can always update with the i-Magic and Catalyst software via my PC and use some of the tools over at to replay my favourite rides.

Having got the thing home after a mercy dash to Evans cycles in Woking to pick it up I find the frame is missing. I ring the sales droid to discover it was the display model. All plans of Friday night assembly and 2 hour burn in ride are blow. Need to go back tomorrow and pick up the part that was sitting in the window and spend Saturday afternoon building and burning. Hey ho.

Heart Zones Cycling Training Methodology

I guess I can spend the evening working out my macro-, meso- and micro-cycles. Yep, I've graduated from Joe Friel's bible to Heart Zones Cycling. It really appeals to my IT mind, strong on ideas but also contains actionable content. It is much easier to read and frankly makes an awful lot of good sense. Periodized cycles (sorry) here I come.

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In 1965 two scientists Monod and Scherrer presented a ‘Critical Power Model’ where the Critical Power of a muscle is defined as ‘the maximum rate of work that it can keep up for a very long time without fatigue’. They also proposed an ‘energy store’ (later to be termed W’, pronounced double-ewe-prime) that represented a finit…

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For Synthesis Against A Elite athletes have been shown in a number of studies to train in a polarized manner [1][2][3] There is more than one way to skin a cat. Elite athletes adopt plans that include high-volumes of low intensity and low-volumes of high-intensity. Elite athletes have also been shown to train in a pyramidical manner
[13] B Polarized Zones are between LT1/VT1 and LT2/VT2 [1]
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Finding TTE and Sustained Efforts in a ride

Defining the problem
Any given training ride or race will contain periods of sustained effort, sometimes to exhaustion. Perhaps during the last sprint, or over a long climb, bridging a gap or chasing on after a roundabout or corner.

Being able to identify these efforts is rather useful.

The trouble is, deciding what represents a maximal or sustained effort is often discussed, and generally has fallen into discussions about intensity and FTP or Critical Power. These discussions have tended to then focus on trying to account for the interval duration, periods of freewheeling and applying smoothing etc.

But we already have an excellent description of what constitutes a maximal effort. It is the primary purpose of any power duration model.

Power duration models estimate the maximal effort you can sustain for any given duration through to exhaustion. So if you want to identify maximal efforts its your friend.

Using the model below we can see, for example, that the athlete it represents co…