u/fmckenzi000

I am 46 years old.
73kg with an ftp of 290w
I train 9-10 hours per week on my bike
2 x interval sessions per week usually threshold,sweet spot and vo2 max ,2 endurance rides and rest z2 or recovery.
I also do basic strength exercises 2/3 times per week. Glute bridges,squats,lunges etc.
.

I’ve been following the general rule of
Monday- Recovery ride
Tuesday- Threshold/sweet spot intervals
Wednesday- OFF or Recovery
Thursday-VO2 max
Friday- Off
Saturday- Club ride (4 hours) or Longer endurance ride solo
Sunday- 3 hours fast ride with friends (sometimes social pace)

I’m progressing my intervals 3 x 8 10 12 15 and increasing power as each block builds.

I have made improvements since I started it being structured but recently feel like I’ve plateaued a wee bit and not improved.

I don’t think I’m over training too much.

Every 4 the week I am having a de load week to properly absorb the work.

I feel I have plateaued recently with my numbers

Any advice?

My partners watch clasp will not hold shut.

I tried adjusting the clasp but only lasts a very short time before popping off and being loose again.

Is it possible to replace this clasp? If so where will i find one?

My exterior door handle is coming off the spindle.

I don’t see a grub screw to retain it.

Can anyone tell me how it’s attached and/or what’s gone wrong?

It operates normally apart from that

These cycling bib shorts seem to have worn prematurely in the circled area and have become transparent which isn’t ideal.

They are expensive to replace (£150) and the overall condition is very good minus this area.

I am keen to find a resolution to the area highlighted that also looks acceptable to wear on social outings with my cycling club.

How would you go about repairing these?