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Week 1
I did way too much, and my body told me. About 8½ hours across 14 sessions in 7 days: swims, runs, gym and rides, with no rest day, and some days I did two or three. By the end of the week, easy watts felt hard.
Important
The lesson going into week 2: train by the day, and rest counts as training.
"The only improvement I've noticed so far is that whatever work I did was a lot, because I'm sore. But not the torn-down kind of sore you get from heavy weights or really extreme stuff. It's that my legs start burning almost instantly now, because they're not fresh. They're tired from all the training I've been doing."
Almost three hours of swimming, two hours of gym, two runs, and five days of riding, with every single day used.
- Time on the bike: about 97 minutes of real riding, with 68% in the easy zones (1–2). That's exactly what base training asks for.
- Personal bests after one week: 212 W for 5 seconds, 184 W for 1 minute, 159 W for 5 minutes, 129 W for 20 minutes.
- FTP: the watch estimated 180 W, but riding 100 W for 40 minutes took real work, so the true number is probably 130–150 W. The ramp test on Oct 3 settles it, and every zone and workout rescales from there.
- Fitness: the power-based number starts near zero, because it only counts rides on the hub. It builds over about 6 weeks.
Sunday's 40 minutes averaged a heart rate of just 107, which is genuinely easy for the heart and lungs. My legs were the limit, not my cardio. That's exactly what base training fixes: new capillaries and mitochondria in the legs, so they can use the oxygen the engine already delivers.
This was also the week the hub got built.
| 🚴 Hills without thinking | The bike, my watch and Kinomap share one Bluetooth connection. Hills turn into resistance, and auto-shifting keeps my cadence in range. |
| 🎯 Easy stays easy | ERG workouts hold the watts, so an easy day can't turn into a race. |
| 📈 Tired legs, in numbers | The live graph, zones and ride reports turned "my legs are tired" into data I can act on. |
| 🧭 A new routine | The Coach page and a 6-minute morning diagnostic: 2 min at 60 W, 2 min at 90 W, 1 min at 120 W, then easy. Score heart rate, legs and breathing, and get a verdict of go, easy or rest. |
- At least one full rest day.
- No hard bike days until my legs stop feeling tired when I wake up. Easy spins only, at a high cadence (85–95 rpm).
- Runs only when my legs feel normal for a full day.
- The morning diagnostic every day, to build my "normal" (it needs 3 tests).
- The FTP ramp test on Oct 3, with easy days before it.
16 weeks to go. The bike work is aerobic base: it builds the engine without the pounding of running. The goal right now isn't fast. It's consistent, and not hurt.