Another year, another training thread.

CramCycle · 05-01-2026 03:11PM #1

Well 2025 was my worst year yet, between injuries and further weight gain, I have never been in as bad a shape as I am now.

This year I start at:

Weight - 100kg (probably under what it actually is as I am underhydrated as well)

BP - 145/90 (also affected by under hydration)

RHR - 62 (was in the 40s pre covid)

HRV - 39ms (no idea what it was or could be)

Insulin - daily dosage 46units Novorapid (down in the 30s when in shape)

Aims for the year will be more realistic than previous years:

Weight - 80kg (by July)

BP - 120/80 (by end of February)

RHR - 50 (by end of February)

HRV - no idea, just monitor ir

Insulin - <40 by February, <30 by July

Insulin is by far the biggest predictor of weight gain, so increasing the amount of high volume low intensity exercise immediately should see my insulin sensitivity improve dramatically, meaning dosage levels should fall quite quickly. This in turn will lower weight, which all going to plan, provided I improve what I eat, will lower blood pressure.

I am still undergoing treatment for my shoulder although a steroid injection has greatly reduced pain and inflammation, so I am hoping that will reduce my avoidance of certain things this year. Fortnightly physio sessions are starting next week.

I also have to start proper weight training, not for cycling, just for my shoulder and age, it is sadly something that needs to be done, so I have tidied out my home office this weekend and set up a weights section.

I have also just bought a trainer. I hate them but my son has got in to running so he is going to go on the treadmill while I am on the turbo on days the weather is not suitable for us to go outside. Just waiting for a cassette to arrive and my first session will be the most miserable as I will do an FTP test as a baseline for measuring improvements. I will do both a ramp test and a 20 minute test on separate days.

Race plans for the year:

Date	Event Details	Plan
28th February	Dublin Wheelers Open Races	A3, get around
8th March	Sliabh Luachra Clasacai 2026	A3, get around
14th March	Lucan Grand Prix	A3, annoy everyone by going far to early if in the bunch
17th March	Bobby Power Memorial	A3, get around
29th March	Des Hanlon Memorial	A3, get around
18th April	Kilmore Criterium	A3, annoy everyone by going to early
25th April	UL Sports Arena Intervarsity Championships 2026	Feel dejected by being destroyed by a load of kids
28th April	Mondello	Get Around
9th May	Reddy A+U City Centre Crit	M40, don't get dropped
5th May	Mondello	Get Around
10th May	68th Shay Elliott Memorial & 8th Ken Duff Memorial	A3, get around
17th May	National Criterium Championships 2026	Fun race or M40 race, stay in there until the last lap
26th May	Mondello	Get Around
31st May	Wicklow Classic	A3, top 50%
16th June	Mondello	Get Around
24th June	Stephen Roche Grand Prix 2026	A3, get around
26th July	Galway Classic	A3, top 20 riders
28th July	Mondello	Get Around
11th August	Mondello	Get Around
13th August	Leinster / Louth Hill Climb Champs	Just for fun
18th August	Mondello	Get Around
13th September	Road Race	M40, top 15 riders
26/27 September	National Gravel Champs	M40, top 20 riders

CramCycle · 05-01-2026 04:13PM

Current glucose measurements has my HbA1c at 63.4 mmol/mol

dahat · 06-01-2026 08:00AM

Best of luck for the year and we will cross paths at a few races.

Strength training is something i've been doing over the last 3 winters and a huge advocate for it with a similar age profile (+a few) and found it massively beneficial off the bike.

CramCycle · 06-01-2026 12:44PM

https://www.boards.ie/discussion/comment/124121839#Comment_124121839

My local GAA club has recently built a gym and I have access as I coach youths, so plan to start that next week. They even have a S&C coach on the team who done up a training plan for me. Biggest issue as with all this type of work is finding the time to get there.

CramCycle · 13-01-2026 12:36PM

Not much done so far, back to the physio to free up my shoulder which is working but is a work out in its own right. Started weight training but not a full session yet. Very aware now of how inflexible I am so will have to start actively working on making myself more flexible. I was always like this but it appears far worse.

This week

Weight - 99kg (not a significant change)

BP - 150/90 (no change)

RHR - 51 (significantly down, presumably based on no booze and better sleep)

HRV - 39ms (no change)

Insulin - daily dosage 44units Novorapid (reduction, only slight)

This week plans:

Tuesday FTP test - 20 minute test - have to plan out the music for this after work, thinking about of Public Enemy to really get me motivated. I really struggle with any sort of FTP test that isn't in competition like a 40km TT

Wednesday - underage hurling training

Thursday - Gym session

Friday - CI E sports race for sh1ts and giggles

Saturday - no plans

Sunday - club spin

dahat · 13-01-2026 01:08PM

Would you not look at Critical Power testing protocol rather than a 20min FTP?

I'm no fan of 20min tests and find CP a little "easier"

CramCycle · 14-01-2026 05:28PM

https://www.boards.ie/discussion/comment/124143650#Comment_124143650

Failed miserably, I forgot how much I hate indoor trainers. Didn't get into it at all. Went for a ramp test this evening. Managed 2W/kg. Pretty miserable. To be fair, I don't actually care about the number. I am never going to look at it in a race, but I just want an indicator of progression. Think I will stick to the ramp test. Also never had ERG mode before, that was weird, so will have to adjust for that.

Positives - a low number is easier to build on

Negatives - a low number is a kick in the b*llicks metaphorically speaking to my ego

Also learned how bad my bike fit was on one of my bikes. Stuck it on the trainer, saddle way to high, handlebars too low and too far forward. Anyway, onwards and upwards.

CramCycle · 16-01-2026 08:26PM

If ever there was an advertisement of why predicted FTP is BS, its that one short 15 minute race and my FTP is already increased to 245W. Still a good bit off what it used to be but more in line with what I would have guessed from commuting, 2.5 W/kg it is. Done the CI Zwift race this evening, Cat D, dropped after about 10 minutes in the top 10, I then went out the back. Settled into a 3 man group in 15th place before 10 minutes later one of them turned the screw. Finally got caught after I gave up for 30 seconds, and then thought I really should finish it out by a 5 man group all competing for top 20. I went early at 1km out, promptly blew, went from 18th to 22nd, but pipped the strongest of the group who chased when I went and also blew up, so 21/25 at the finish line.

	Max	Avg.
Heart Rate	197	181
Power	668	226
Cadence	99	84

Haven't seen that HR since pre covid, power is way off what it used to be but I can work on that. Need to work on my souplesse, cadence was a bit all over the place

CramCycle · 19-01-2026 08:16AM

This week, all was going Ok I suppose until yesterday, possibly over done it on a strength workout, right shoulder is quite sore this morning but no range of movement change which I suppose is a good thing.

Last week plans:

Tuesday FTP test - 20 minute test - failed, didn't even get a few minutes in. Redone a ramp tests on Wednesday to get 198W

Wednesday - underage hurling training - ended up having to actually play as we were odd numbers for the session. Had the fitness but not the skill

Thursday - Gym session - went well, also done a Zwift short race, Zwift told me my FTP is no2 245W

Friday - CI E sports race for sh1ts and giggles - stuck it out after getting dropped but if that is Cat D there is a lot of work to be done

This week

Weight - 98kg (not a significant change)

BP - 150/90 (no change)

RHR - 48 (down again)

HRV - 49ms (decent change, no idea what this means, must do some reading)

Insulin - under 40U/day Novorapid (decent reduction of 10%)

This week plans:

Monday - Physio

Tuesday - Underage coaching and a Gym session

Wednesday - Underage coaching and a Zwift session

Thursday - Gym session

Friday - CI E sports race again

Saturday - MTB spin

Sunday - Club spin

CramCycle · 26-01-2026 08:50PM

Thankfully the shoulder came back to where it was. Week overall went well, until Saturday where I had a drink and I undone a chunk of work.

Last week plans:

Tuesday - done a maximal aerobic calculation.run with the kids for training. I certainly feel fitter already

Wednesday - underage hurling training had to step in again and ended up keeping up with the kid but blood sugars crashed straight after.

Thursday - Spin on the bike, small gym sesaion

Friday - Done the CI event again, felt way better, smaller group and then 10 minutes in my sugars crashed.

This week

Weight - 97.5kg (not a significant change)

BP - 150/90 (no change)

RHR - 46

HRV - 51ms

Insulin - under 40U/day Novorapid

This week plans:

Monday - Rest

Tuesday - Underage coaching and a Gym session

Wednesday - Underage coaching

Thursday - TT training

Friday - GAA training

Saturday - MTB spin

Sunday - Rest

beggars_bush · 23-02-2026 10:06AM

How is this going?

Another year, another training thread.

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