Congratulations, TBone! You are mighty!
@TBone many congratulations! What a great report. I am one week post KOS and it was good to read how yours went.
Thanks Dame Teresa! And congrats to you too! Glad I won’t have to do that again any time soon, but super stoked to have it in the bag (and legs!) and never has it been so pleasant to lie on the couch the next day lazily looking out the window!
Aaaah go on, you know you want to…I’m guessing its in the back of your mind…that scratch that needs to be itched!!
Just a footnote on the running order…
the wretched (climb)
the omnium (race)
thin air (climb)
14 vise grips (speed)
the trick (speed)
The bat (race)
The logic to me to putting them in waves; so first three working through endurance-climb-race/speed…then repeating this pattern again but with the more intensive sessions of climbing and race/speed being just a little less intensive than in the sequence before. Then the final four sessions being an alternate endurance-race/speed. This seemed to work well and meant that as the intensity was fractionally lowering with each sequence then I could keep the level at 80% ftp. That was part of the challenge for me…to complete but all at the same %. Like I said I did ERG, and when I hit the big 60 second efforts in The Trick (20secs big power,20 secs a fraction lower, and then sickeningly the final 20secs at increased power again, urgghhhhhhh) I dropped off in the final 20 secs where the power kicks up again as I was spanked and those twenty seemed to go on forever, and as you know, if you let the effort go in ERG you’ve still got to humiliatingly grind those pedals over (like you’re starting out on a hill in 53X11) to finish the effort or it pauses. So that was horrible. Oh and it says to alternate out the saddle and in the saddle…NO CHANCE! I stayed seated, grit my teeth, wound it up and held on for dear life, battling against whatever resistance changes came. The best I managed in those 1 min efforts was to hold out 50 secs before it kicked me in the legs (and lungs!). But otherwise I held all the number and cadences across the 10 sessions and found it easier in ERG as there is nothing to think about…when the efforts came I assumed Chris Froome and stared down at the stem whilst counting really slowly hoping that when I look up again there will be less time to go than I had counted!!
The Bat is great as a last choice as it gave me the motivation when I needed it most, as If I put it first when fresh I would have not really heeded it so much. Having it at then really helped, and I think I actually learned something too…bonus!
I like long steady sustained efforts, but too many of those are a killer…mix it up, variation, but also know your weaknesses. Strengths are less important as after 5 or 6 those start to go out the window! A challenging one (perhaps one you’ve done in the past that has been a thorn for you, for example Omnium for me) can be good as it can give you a real boost once its done, and that can be an initial challenge to break it down…I was saying to myself-if I can do Omnium then thats my first challenge, then its halfway, then the dreaded 7th etcccc, then its the magic countdown of 3,2,1
Thats all I think, just wanted to add a few bits that might help future Knights and Dames in there planning of attack!
Well done, excellent effort.
Well done…job well done!
Great write up. Fantastic job. Nothing like a got chamois story to round it out. Well done!
I love the inclusion of The Bat. I did it at the beginning of mine.
Well done Sir @TBone - See you in the Nine Hammers Tavern for a celebratory pint - or 3
well thank you sir, surely better to make it 10 to keep to the KoS theme
Congrats Sir TBone!! well done.
I can’t believe you wrote “yahoo” and not “wahoo”.
How could you have missed such an opportunity?
Inspiring TBone … love the Buddha wisdom.
I’m trying to map out my own Castle plans and a potential KoS attempt the last week of May.
For those who have successfully made the attempt is 80% FTP the usual setting?
Trying to get an order figured out.
My 8th grader thinks I should do “Maximum Suffering” and she suggested this order:
- It Seemed Like a Good Idea at the Time (ISLAGIATT) - 111 (Endurance)
- Cobbler - 106(Endurance)
- Blender - 102 (Endurance)
- Team Scream - 69 (Racing)
- Hell Hath No Fury - 64 (Endurance)
- Violator - 63 (Speed)
- The Hunted - 61 (Climbing)
- Norway - 60 (Racing)
- Thin Air - 60 (Climbing)
- Nine Hammers - 58 (Speed)
Not really sure ab these 10 … but I kinda like the idea of ending with 9H.
Would love to know if the coaches have ever suggested a 10 Ride Package that best correlates to one’s rider type? Or do they stay out of the Knighthood attempts.
@itsbrianegan Check out this thread for some tips and video lists from others.
I started at 80% and eventually ended up at 65%. I had The Omnium at #7 and it really cooked me and I didn’t really recover for the duration. It is a long day so think about that as you plan your attack. The prep plan is really helpful and I would also highly recommend the mental toughness program.
I did 75%, nearly broke on The Omnium at #7, dropped to 70% for #s 8 & 9, and went back to 75% for #10.
Seven of my stages were under 50 minutes, and all of my stages were 60 minutes or less. I figured my biggest obstacle would be the mental game of dealing with the tedium of a whole day on the trainer, so I was willing to trade intensity for time.
Hope this helps, and good luck!
I did mine at 70% all the way through, on up-to-date 4DP numbers. Easy enough to start with, seriously tough by the end.
Congratulations @TBone ! Great writeup.
I started at 80 for the first 4. Then dropped to 75. Then for my last 4 I modified them during each workout both up and down. You could also do them all at 100% in level mode and just hit whatever target feels right. It’s up to you as long as you’re doing it in the SUF spirit.