Reading Friel's power meter book again, I see he recommends using LTHR, rather than max HR to set zones. He also recommends using the average HR for the FTP test as LTHR. This seems to better reflect the numbers I see when riding, compared to percentages of max HR. Z1 is now below 140 bpm, whereas before it was under 110. The lowest I attained last summer was 120, and I was barely moving! I can hit 130 within just a few minutes of easy (to me) riding, and this always seems to have low perceived exertion.

Back into training mode for my LAST bike tour ...

in 2006 I did my FIRST long distance unsupported bicycle tour of N Australia along the Savannah Way. Started in Cairns and wound up in Darwin, 2100 km and 6 weeks later. Then, in 2011, I rode from Adelaide through Broken Hill, down to Wentworth and across to Sydney in a month. Then, in 2015, I rode from Perth east to Peterborough SA (my turn E point on 2011 trip). That was 2748 (!) Km in 30 days.

In June I turn 72, and want to do one more trip. Cape York, Queensland has been a dream trip for a while. Tried last year but broke 6 ribs and cracked my rt pelvis in 3 places while training. Now, my training has re-started - as of last Friday.

Here in Doha, bicycling can be dangerous - as last year's accident showed. This year I have decided to ride around the campus where I work on their "ring road". It is 1.9 km per lap, and no traffic on week ends and minimal during the week. Last weekend I did 2 laps and the next day did 3 laps. Work schedules allow bicycling only Tues pm and Thurs pm, but I can ride all I want on the Fri-Sat week end here in Qatar. So, this Tuesday I did 5 laps and since it rained yesterday I did not go out. Today I was pleased to do 8 laps and still felt good, but as I started hearing a click while pedalling - that indicated something loose - so stopped!

Yup, several loose allen screws were tightened. Wheels, seatpost etc checked. Wonder if the rough pavement and speed bumps contributed?

Now at home, with minor soreness/stiffness in arms and legs. No matter, I will do 10 laps next Tuesday (19 km) and have several more days off. Maybe a couple of "teasing days" of 5-ish laps...

Added edit on Tuesday.
By Saturday my arms were fine but I needed Panadol twice for my legs. Checked the bike again and tightened some Allen screws again. Tuesday (today) I got on the bike and rode my heart out. 10 laps and could have done more. That was just over 19km or just >11 miles. My body felt great riding.

Now home about 4 hours after the ride and no pain in shoulders/arms/legs. I guess I have passed the threshold of getting used to exercise by riding. The rest should be great - just as long as I don't increase distances by more then 3 laps at a time after a couple of days of rest between rides.

tmac100 , did you complete your epic ride last month? Hopefully nothing sidetracked you.

So, it's been a year and I'm now 61. The shoulder has healed and I have full range of motion, although it is still "tight" and my arm strength has not fully recovered. But, I'm satisfied with being functional again. All the weight I lost last year came back(!), but it's coming down again slowly. I never used the trainer. I'm riding regularly again, but there's no training plan for this year, and I've been riding without any electronics this summer. Frankly, at this point I don't care how slow I am: I'm just riding to enjoy the experience. Paris Mountain remains unconquered, but it's not going anywhere. Perhaps I'll get serious again when the pandemic is a distant memory.