Ahhhh...this is always the time of year that I look at myself and say, "it's time to get to race weight". And I really mean it this year. No more messin' around.
I want to climb hills with LaLande, Matter, House, Schouten, Hall, Ettmayer, and Eppen. That means I need to have a power-to-weight ratio at lactate threshold of 5.0 watts/kg or better.
That's what the power meter is for (FedEX delayed my PT wheels coming in...not till Wednesday!)
So given that my LT power is 346 watts right now, I figure that with some intense Build training, I can increase my power by 6-8%. That gives me a LT power output of 366-373 watts. Not too bad.
Now comes the crucial part--the weight of the rider and bike system. My body weight is 78Kg right now. So as of last week monday, my LT power-to-weight ratio was 4.43. Not very good for climbing with the best.
So with my training plan and LT wattage increase, at the same body weight as I am now I would increase my power-to-weight ratio to 4.7-4.8 watts/kg. So I need to loose some fat. And, despite getting down to a VERY low body fat % while my jaw was wired shut in September-October, I have a significant amount of flab to loose here at New Years Eve.
So how much to loose? Well, being realistic for my body type, I know I can't get below 73 Kg's without looking like I'm a stick and getting sick all the time. And that would be a 5 Kg loss. If I were able to pull that off, I'd have a power-to-weight at LT ratio of 5.1. Perfect. The least amount of weight I can loose would be 3.5 Kg's in order to hit 5.0 power-to-weight (PTW).
So the New Year's Resolution comes today--I'm going to play the loosing game. Just like everyone else. I need to stop loosing by April, however, when the road race season kicks in full gear and my training becomes more intense.
GOAL: In order to achieve a 5.0 PTW ratio by April 1st, 2006, I will loose 3-5 Kg's of bodyfat while training to increase my power at LT.
Now there's an example of how to set your mid-season goals, for all who've been following the Baumann training plan so far this off-season.
SEDONA and TUCSON: Click the links to check out some very cool videos. (they take a few minutes to download, so right-click and open em' in a new window).
Happy New Year, blah, blah blah....go ride your bike, the season's wasting away!