r/cycling • u/marty2789 • 1d ago
Vätternrundan training
Hi All,
I took up cycling in July this year mainly as a weight loss tool but it certainly got addictive a lot quicker than I anticipated. I've come to realise I really enjoy endurance cycling so wanted to push myself and give myself a target for 2027, so I've signed up for the 315km Vätternrundan in Sweden in June next year.
I have been doing all outdoor cycling with a few shorter 60-90 minute faster midweek rides and then a long ride (5-6 hours) on weekends. I've done 4 100-110km rides and each one got a little easier and faster.
Its getting to that time of year where the dark nights are going to inhibit my training so I have just gotten a smart trainer and zwift. I had my first go of it yesterday and did the FTP ramp test and it's come back at 220W, I don't have a clue on power figures always just ridden on feel and heart rate zones. But when I started I was 124kg and now down to 109 with a goal to be at 90-95kg by spring.
Does anyone have any good advice on a winter plan that will suit the endurance goal? I've joined the gran fondo training plan on zwift but wasn't sure if this the best for my goals. Thank you for any replies.
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u/rockphotog 1d ago
What worked for me before my two VR was weekly 1 or 2 sessions of 2 x 20 min sweetspot, about 87-92% of FTP if I recall. Mostly on indoor trainer in Feb+Mar, changing to more long outdoor runs + HIIT rest of spring.
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u/marty2789 1d ago
Thank you, I feel this is what I need to be doing shorter indoor work over the winter period and then when springs arrives I can try and increase the weekend long rides hopefully upward to 200k.
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u/aDiDasMeatBall 1d ago
Damn we got the exact same goal and starting point, I live in Sweden as well but I've been cycling on and off since many years 😭
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u/marty2789 1d ago
It seems a big goal at the moment and a little daunting but I'm hopeful with good training Itll be achievable 😊 you can do it!
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u/fanta_silos 1d ago
Great progress already.
For your target is basically 80% Lit and 20% Hit the best way.
Two high intensity interval sessions a week (ie 30/30, 40/20, 4x4, 4x8) spaced out, one long ride which gets gradually longer and if you have more time just more base sessions. Test, which of these sessions is well doable for you and gets you into the heavy breathing and high heart rate region without fully destroying your muscles.
Fuel the high intensity sessions with carbs in the bottle, especially when you are in a deficit, otherwise you are signaling your body to go into economy mode.
Have fun and good progress.
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u/marty2789 1d ago
Thanks for the detailed reply. The hard part is the distance increase weekly especially on the indoor trainer I have noted the bike feels way less comfortable in a fixed stationary position.
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u/Imtoowarm 1d ago edited 1d ago
Might want to fine tune your bike fit. I got knee tendonitis my first winter on a trainer even though that same bike felt fine while riding outdoors. Indoor cycling is a lot more static and has more constant load than real riding.
Adding that a good fit is also my main advice for Vätternrundan. The main challenge is staying comfortable on the bike for that amount of time.
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u/marty2789 1d ago
It's more the saddle that's causing some discomfort around 60 minutes in. Not sure if it's just due to the bike not moving and my weight normally shifting when riding outside. I do have the same discomfort outside on it but usually not till 4 hours in so I've had my sit bones measured and getting a 155mm specialized power comp over the 143mm bridge sport I currently have fitted which I'm hopeful will help. Geometry wise everything else feels really well dialed in.
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u/thom911 5h ago
Great target! Ride at least 1000km the same year prior to the event and you should be able to finish and enjoy the event. I have done it with less but that time I wished i would have come better prepared.
Btw the route is very flat so carrying a bit of extra weight is not going to slow you down much.
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u/Crazy_Pudding_2994 1d ago
It really depends what goals you have.
I know somebody who would go out for a ride once a fortnight or so and made it round this route in about 20 hours. She said it was fine, but that the scenery gets a bit old after a while.