b3126044e8
- Simplify flatten_vault API to return usize instead of MigrationResult struct - Add KEEP_FOLDERS: attachments/ and _themes/ alongside type/, config/, theme/ - Use HashSet for collision tracking in unique_filename - Update wikilinks from path-based [[folder/slug]] to title-based [[slug]] - Clean up empty directories after flattening - Flatten demo-vault-v2: move all notes from type-based subfolders to root - Update smoke tests for flat vault structure - Remove migrate_to_flat_vault from repair_vault (one-time migration only) Co-Authored-By: Claude Opus 4.6 (1M context) <noreply@anthropic.com>
3.8 KiB
3.8 KiB
aliases, Is A, Belongs to, Advances, Status, Owner
| aliases | Is A | Belongs to | Advances | Status | Owner | |
|---|---|---|---|---|---|---|
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Project | 25q3 | responsibility-health-fitness | Done | person-luca-rossi |
Summer Cycling Peak Training
Overview
This was the final intensive training block of the 2025 cycling season, preparing for a September gran fondo event. After the successful Dolomites trip in 25q2-dolomites-trip, this peak training block focused on sharpening form and building the high-end fitness needed for a competitive autumn event. The block ran from mid-July through late August, with the target event in the second week of September.
The training philosophy shifted from the high-volume base approach used earlier in the year to a high-intensity, lower-volume peak phase. Interval sessions became more specific (longer threshold efforts, race-simulation rides), while total weekly hours decreased to allow for recovery and adaptation. The strength training from 25q1-strength-program continued in maintenance mode (2 sessions/week) to preserve the gains without adding fatigue.
Goals
- Execute a 6-week peak training block with high-intensity focus
- Hit a new season-best monthly volume in August (target: 1,400+ km)
- Complete 3 race-simulation rides on courses with similar profile to the target event
- Maintain FTP at or above 280W through the peak phase
- Arrive at the target event rested and sharp (2-week taper before the event)
Key decisions
- Intensity over volume for the peak phase. After building a strong aerobic base through the first half of the year (~6,000 km by end of June), the peak phase prioritized quality over quantity. Three key sessions per week: a VO2max interval session, a threshold ride, and a long endurance ride with race-pace segments. Total weekly hours dropped from 10-12 to 8-9.
- Two-week taper, not one. Considered a shorter taper to maintain sharpness, but the Dolomites trip had left some residual fatigue. A two-week taper with gradually decreasing volume allowed full recovery while maintaining neuromuscular activation through short, sharp efforts.
- No new equipment or position changes. Resisted the temptation to try new tires or adjust bike fit close to the event. Everything that worked in the Dolomites stays unchanged for the autumn event. Equipment experiments belong in the off-season.
Notes
- August volume reached 1,420 km, hitting the target. The weekly structure of one high-intensity day, one threshold day, one long day, and recovery between worked well. The long rides (5-6 hours) on weekends were the most important sessions for event-specific preparation.
- FTP tested at 282W in late August, a slight improvement from the 275W measured earlier in the year. The strength training may be contributing to this — improved core stability allows for more efficient power transfer, especially at higher intensities.
- person-paco-furiani followed a similar peak block and they completed two of the three race-simulation rides together. Training with a partner on hard sessions added motivation and pacing discipline.
- The main challenge during the peak block was managing fatigue alongside work commitments. August is a lighter newsletter period (similar reasoning as 24q3-summer-reading-sprint), but podcast recording for 25q3-podcast-season-4 overlapped with the peak training weeks. Scheduling required careful coordination.
- The 2-week taper felt luxurious but paid off. Arrived at the event feeling genuinely fresh — legs snappy, weight on target (71.5kg), and mentally eager. This is the best pre-race state achieved across all events so far.
- measure-cycling-km-per-month for the full peak period (July-August): approximately 2,700 km combined. This brings the year-to-date total to approximately 9,500 km, on track for a year-end total exceeding 2024's 8,200 km.