Training status??
02-16-09, 08:34 AM
#7226
Senior Member
Join Date: Sep 2007
Location: Looking for my right leg muscles.
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i'll be heading out for 3 hours or so today. knees are feeling better after my tt. i'd better get a fit before i ride it again.
02-16-09, 08:35 AM
#7227
out walking the earth
Beginning in build 1 on Mondays I do four mile motopaced intervals. Flat out x 5.
This being the last week of build 1 I've done 15 passes and set personal bests 9 times.
Last year I broke my record once.
This being the last week of build 1 I've done 15 passes and set personal bests 9 times.
Last year I broke my record once.
02-16-09, 08:37 AM
#7228
RustyTainte
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02-16-09, 10:00 AM
#7229
Senior Member
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Race @ Roger Millikan Crit yesterday
Weight: 167.6 lbs
FTP: 290 watts
Then right after I went for a 3+ hour ride with a friend to the beach and back for fun:
I'm exhausted! Rest day today with some light yoga stretches and most likely active recovery tomorrow.
Weight: 167.6 lbs
FTP: 290 watts
Code:
Roger Millikan Cat 5 Race:
Duration: 23:27
Work: 368 kJ
TSS: 46.8 (intensity factor 1.094)
Norm Power: 317
VI: 1.21
Pw:HR: -15%
Pa:HR: 1.48%
Distance: 9.578 mi
Min Max Avg
Power: 0 1059 261 watts
Heart Rate: 84 182 158 bpm
Cadence: 33 193 98 rpm
Speed: 8.9 35.8 24.5 mph
Pace 1:41 6:45 2:27 min/mi
Hub Torque: 0 356 72 lb-in
Crank Torque: 0 1112 230 lb-in
Code:
3: SART with Nidahl:
Duration: 3:25:46 (3:25:48)
Work: 1537 kJ
TSS: 98.5 (intensity factor 0.536)
Norm Power: 155
VI: 1.25
Pw:HR: -8.45%
Pa:HR: -7.27%
Distance: 52.988 mi
Min Max Avg
Power: 0 890 125 watts
Heart Rate: 0 180 108 bpm
Cadence: 29 244 91 rpm
Speed: 0 30 15.4 mph
Pace 2:00 0:00 3:53 min/mi
Hub Torque: 0 592 53 lb-in
Crank Torque: 0 1719 121 lb-in
02-16-09, 10:29 AM
#7230
CAT = 5
Join Date: May 2008
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First race of the season for me (and first ever with a power meter). 'Twas the perennial MABRA training race called Trade Zone.
I was working lots and the numbers show, especially for a Cat 3/4 field in February on the east coast. I wasn't racing for the finish line, only took 12th or thereabouts, I was there to test fitness and making moves to see what's what. Feelin' pretty good overall. bdcheung was conspicuously absent (c'mon dude!), but I got a chance to meet BF'er Treefox after the race. He might have a shot or two of me to put in the "pics of you suffering" thread.
I was working lots and the numbers show, especially for a Cat 3/4 field in February on the east coast. I wasn't racing for the finish line, only took 12th or thereabouts, I was there to test fitness and making moves to see what's what. Feelin' pretty good overall. bdcheung was conspicuously absent (c'mon dude!), but I got a chance to meet BF'er Treefox after the race. He might have a shot or two of me to put in the "pics of you suffering" thread.
video of Suffering (cat 4/5) (cat 2/3)
prescription: Work Harder.
02-16-09, 10:51 AM
#7232
RustyTainte
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02-16-09, 11:07 AM
#7235
RustyTainte
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02-16-09, 11:20 AM
#7236
carbon is too light
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Right now I'm 7-8% bodyfat, but I could lose another 5lbs (165 currently, 5' 11"). Might lose some muscle though as well.
It was done outside, first 10 minutes riding by myself, the other 10 minutes working with a local cat 2...
And yes, a big jump indeed. I'm thinking no chance until next season, or possibly even the next, if at all.
It was done outside, first 10 minutes riding by myself, the other 10 minutes working with a local cat 2...
And yes, a big jump indeed. I'm thinking no chance until next season, or possibly even the next, if at all.
02-16-09, 11:22 AM
#7237
Writin' stuff
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a 50w jump? A lot. That's pretty huge unless you are coming from 'untrained'. 8 hrs a week is far from untrained.
I would concentrate on losing some kg first.
I would concentrate on losing some kg first.
02-16-09, 11:24 AM
#7238
RustyTainte
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Right now I'm 7-8% bodyfat, but I could lose another 5lbs (165 currently, 5' 11"). Might lose some muscle though as well.
It was done outside, first 10 minutes riding by myself, the other 10 minutes working with a local cat 2...
And yes, a big jump indeed. I'm thinking no chance until next season, or possibly even the next, if at all.
It was done outside, first 10 minutes riding by myself, the other 10 minutes working with a local cat 2...
And yes, a big jump indeed. I'm thinking no chance until next season, or possibly even the next, if at all.
I want 375 as well. I started at 330 this year. Saturday I hit 353 on my first 20 min. I think if I was persuaded with competition I could have went a tad higher. I was out front battling the wind and cold by myself with no one tailing me.
02-16-09, 11:26 AM
#7239
Senior Member
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Right now I'm 7-8% bodyfat, but I could lose another 5lbs (165 currently, 5' 11"). Might lose some muscle though as well.
It was done outside, first 10 minutes riding by myself, the other 10 minutes working with a local cat 2...
And yes, a big jump indeed. I'm thinking no chance until next season, or possibly even the next, if at all.
It was done outside, first 10 minutes riding by myself, the other 10 minutes working with a local cat 2...
And yes, a big jump indeed. I'm thinking no chance until next season, or possibly even the next, if at all.
I'm 5'11 but have about 3 lbs extra. My highest recorded 20 min FTP session being 317 watts. I'm going to see if I can hit that again this week. I have my FTP set in WKO+ as 290 watts right now...
02-16-09, 11:26 AM
#7240
Snail-paced new boy
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I've improved by 60 watts in 9 weeks 
02-16-09, 11:29 AM
#7241
RustyTainte
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02-16-09, 11:58 AM
#7242
I am the cheese
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02-16-09, 12:15 PM
#7243
Making a kilometer blurry
Yeah, it took me about 6 months to go from 320W to 358W 20' power. The thing is that I wasn't approaching 5W/kg. I'm finding that the curve levels off a lot the higher you go.
02-16-09, 12:33 PM
#7244
Aut Vincere Aut Mori
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The nice thing about going from fitish to an injury and losing everything?
It comes back quickly.
I managed 4.5hrs in sub 40* windy moist weather today at a decent pace over rollers without any real nagging pain. For comparison, in early December, riding up the moderate hill I have to ride up to get to campus was terribly painful. A few more weeks of this, and I'll be ready to start cranking the Static-X on the 'ol iPod and hopping on the interval train. Until then, there is a race most weekends, and if not the P-Ride will get treated like a race
It comes back quickly.
I managed 4.5hrs in sub 40* windy moist weather today at a decent pace over rollers without any real nagging pain. For comparison, in early December, riding up the moderate hill I have to ride up to get to campus was terribly painful. A few more weeks of this, and I'll be ready to start cranking the Static-X on the 'ol iPod and hopping on the interval train. Until then, there is a race most weekends, and if not the P-Ride will get treated like a race
02-16-09, 12:56 PM
#7245
Senior Member
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I tested with a power meter for the first time in early October, and my 20' number was exactly 300w after pretty much just riding around a LOT for the summer. Since then I focused my training, got some structure going, and have made good gains in the past two tests (most recently 356w for 20' a couple weeks ago). So 50w in five months is possible.
Somewhere everybody hits their genetic ceiling, and things slow down, and gains get harder and smaller. But I wouldn't ever talk yourself out of potential.
I'm built a lot like you, btw: 6 feet tall, 160lbs.
02-16-09, 02:29 PM
#7246
Carpe Diem
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Just had the most mentally challenging day on the bike ever. ever.
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"When you are chewing the bars at the business end of a 90 mile road race you really dont care what gear you have hanging from your bike so long as it works."
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02-16-09, 03:44 PM
#7247
Aut Vincere Aut Mori
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02-16-09, 05:58 PM
#7250
Aut Vincere Aut Mori
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