Training status??
02-17-09, 02:19 PM
#7276
Rawwrrrrrrrrr!
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fb, last year i started with 1min on/off (3x1min) with 6min rest between sets. started with 2 sets and worked up to 3 sets. i also did 30s on/off(3x30s) with 3min rest between sets (2 sets) and worked (again) up to 3 sets. this helped me tremendously for being able to recover from the surges in large groups.
those damn 3x30s intervals were killers. i did both of these as if i was being chased by a pack of freakin' rabid dogs. as hard as you can farkin do them, which was way up there in my zone 6 power.
i did these 2x a week with 2 days between them.
those damn 3x30s intervals were killers. i did both of these as if i was being chased by a pack of freakin' rabid dogs. as hard as you can farkin do them, which was way up there in my zone 6 power.
i did these 2x a week with 2 days between them.
02-17-09, 06:04 PM
#7277
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well, my next race is 3/21 and i'm working on intervals and such for the next 5 weeks.
today was to be 5x5min VO2max intervals...ok....i'm a wussy. i didn't have any toe covers and my toes were friggin freezing (40-something F and shady roads) - i couldn't feel them. so i wimped out and only did 3, but felt as if i could have done at least 1 more if not all 5. i'll nail all 5 next week. the np/ap's are really pretty good for me...a year a go, i would never have been able to do that.
Interval #1:
Duration: 5:01
Work: 64 kJ
TSS: 11.3 (intensity factor 1.161)
Norm Power: 221
VI: 1.04
Distance: 1.262 mi
Min Max Avg
Power: 73 385 211 watts
Cadence: 46 146 85 rpm
Speed: 8.1 20.9 15.1 mph
Interval #2:
Duration: 5:01
Work: 63 kJ
TSS: 10.4 (intensity factor 1.113)
Norm Power: 211
VI: 1.01
Distance: 1.297 mi
Min Max Avg
Power: 34 323 210 watts
Cadence: 62 136 86 rpm
Speed: 9.6 20.2 15.5 mph
Interval #3:
Duration: 5:01
Work: 63 kJ
TSS: 10.3 (intensity factor 1.11)
Norm Power: 211
VI: 1
Distance: 1.283 mi
Min Max Avg
Power: 43 312 211 watts
Cadence: 61 128 82 rpm
Speed: 10 19.8 15.4 mph
today was to be 5x5min VO2max intervals...ok....i'm a wussy. i didn't have any toe covers and my toes were friggin freezing (40-something F and shady roads) - i couldn't feel them. so i wimped out and only did 3, but felt as if i could have done at least 1 more if not all 5. i'll nail all 5 next week. the np/ap's are really pretty good for me...a year a go, i would never have been able to do that.
Interval #1:
Duration: 5:01
Work: 64 kJ
TSS: 11.3 (intensity factor 1.161)
Norm Power: 221
VI: 1.04
Distance: 1.262 mi
Min Max Avg
Power: 73 385 211 watts
Cadence: 46 146 85 rpm
Speed: 8.1 20.9 15.1 mph
Interval #2:
Duration: 5:01
Work: 63 kJ
TSS: 10.4 (intensity factor 1.113)
Norm Power: 211
VI: 1.01
Distance: 1.297 mi
Min Max Avg
Power: 34 323 210 watts
Cadence: 62 136 86 rpm
Speed: 9.6 20.2 15.5 mph
Interval #3:
Duration: 5:01
Work: 63 kJ
TSS: 10.3 (intensity factor 1.11)
Norm Power: 211
VI: 1
Distance: 1.283 mi
Min Max Avg
Power: 43 312 211 watts
Cadence: 61 128 82 rpm
Speed: 10 19.8 15.4 mph
Last edited by wolfpack; 02-18-09 at 06:26 AM.
02-17-09, 11:34 PM
#7278
Writin' stuff
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Ok. So while I'm still hurting from the first one, go again, and again, and again.
I'm guessing these type of efforts will take a large toll physically and I shouldn't do JUST these type of efforts?
For example -
Monday - off
Tuesday - 2 sets of 2 on, 1 off x 5 with 10 minutes in between the sets
Wednesday - 2x20 at LT
Thursday - 2 hours of endurance
Friday - 1 hour recovery with a couple short, hard efforts.
Saturday - 33 mile road race, Wolfpack's Revenge
Sunday - Wake Forest 30 min crit
I'm guessing these type of efforts will take a large toll physically and I shouldn't do JUST these type of efforts?
For example -
Monday - off
Tuesday - 2 sets of 2 on, 1 off x 5 with 10 minutes in between the sets
Wednesday - 2x20 at LT
Thursday - 2 hours of endurance
Friday - 1 hour recovery with a couple short, hard efforts.
Saturday - 33 mile road race, Wolfpack's Revenge
Sunday - Wake Forest 30 min crit
The schedule above would work for me, but everyone is different. If you can get a quality workout in on thursday (ie. you aren't fried from two days of intervals) then you're golden.
02-18-09, 06:32 AM
#7279
RustyTainte
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Lil' itsy-bitsy workout.
15 min Warmup
5 min @ 100%
5 min Recov
3x3min@115% 5min Recov's betwixt
15 min Recov
2x10min@100%, 10 min Recov betwixt
15 min cool down.
Drink, drink, drink, protein, carbs, coffee .... off to work.
Entire workout (192 watts):
Duration: 1:30:02 (1:31:06)
Work: 1033 kJ
TSS: 94.3 (intensity factor 0.794)
Norm Power: 254
VI: 1.32
Pw:HR: 9.31%
Pa:HR: 6.74%
Distance: 27.396 mi
Min Max Avg
Power: 0 386 192 watts
Heart Rate: 79 196 158 bpm
Cadence: 28 111 88 rpm
Speed: 2.3 25.4 18.3 mph
Pace 2:22 26:06 3:17 min/mi
Hub Torque: 0 124 63 lb-in
Crank Torque: 0 337 177 lb-in
Tomorrow, more rest.
Friday, Tune up ride. Eat, eat , eat.
Saturday, Cat3 race. Drink,drink, drink. Eat, eat, eat. Sleep.
Sunday, Master's Race
15 min Warmup
5 min @ 100%
5 min Recov
3x3min@115% 5min Recov's betwixt
15 min Recov
2x10min@100%, 10 min Recov betwixt
15 min cool down.
Drink, drink, drink, protein, carbs, coffee .... off to work.
Entire workout (192 watts):
Duration: 1:30:02 (1:31:06)
Work: 1033 kJ
TSS: 94.3 (intensity factor 0.794)
Norm Power: 254
VI: 1.32
Pw:HR: 9.31%
Pa:HR: 6.74%
Distance: 27.396 mi
Min Max Avg
Power: 0 386 192 watts
Heart Rate: 79 196 158 bpm
Cadence: 28 111 88 rpm
Speed: 2.3 25.4 18.3 mph
Pace 2:22 26:06 3:17 min/mi
Hub Torque: 0 124 63 lb-in
Crank Torque: 0 337 177 lb-in
Tomorrow, more rest.
Friday, Tune up ride. Eat, eat , eat.
Saturday, Cat3 race. Drink,drink, drink. Eat, eat, eat. Sleep.
Sunday, Master's Race
Last edited by substructure; 02-18-09 at 06:36 AM.
02-18-09, 07:25 AM
#7280
Aut Vincere Aut Mori
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Nope definitely don't just do those kinds of efforts, they will kill you. They are just something I would start adding into a weekly schedule, wherever you think it fits best. You are basically already getting an equivalent at any crit you race, so if you throw in another day you're getting 2 days a week of pretty specific high-power crit stuff.
The schedule above would work for me, but everyone is different. If you can get a quality workout in on thursday (ie. you aren't fried from two days of intervals) then you're golden.
The schedule above would work for me, but everyone is different. If you can get a quality workout in on thursday (ie. you aren't fried from two days of intervals) then you're golden.
02-18-09, 07:37 AM
#7281
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02-18-09, 08:05 AM
#7282
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I'm feeling slightly under the weather. Last night was supposed to be 4x10s at ftp, but it turned out to be 3x10'+1x6' at ftp. The first two were 7 & 11 watts over ftp (I went out a little two hard--I've done it before and been fine, though). Third one was right at ftp. Fourth one, well, I found out I had sort of an "interval activation energy." I finally popped above that threshold and was able to do 6 minutes at ftp. HR was fine, but I felt crummy all over. Finished the workout, went inside, and cratered.
Looking for another 100 TSS tonight. Last week of base 3 has to be big. I'm thinking of rounding it out with a century. We will see how I feel on Sunday.
Looking for another 100 TSS tonight. Last week of base 3 has to be big. I'm thinking of rounding it out with a century. We will see how I feel on Sunday.
02-18-09, 09:13 AM
#7283
Writin' stuff
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are you still planning on coming out for Collegiate nats? They just changed the course a bit. Instead of going up the 7 minute climb right at the start (like 3 minutes in) we're going to have about 15 minutes of neutral rollout going north on Overland before turning left and going over all the reservoir dams north to south. That means we have to do north dam, which is a simply ridiculous climb. It goes straight up. You look at it, and it looks like someone painted a road on a wall in front of you. 15-23% the whole way up. It's not very long, maybe 4 minutes, but it's going to splinter the field, I guarantee it.
Last edited by ZeCanon; 02-18-09 at 09:19 AM.
02-18-09, 10:39 AM
#7284
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Status: Im back.
5 days in Cancun = refreshed Leo and the start of BUILD1! I'm ready.
did a few days on the gym bike in Mexico including about 12 minutes in the SST range on Monday to keep the legs open, other than that, lots of sleep, self massage in the Sauna, some hot/cold plunges and lots of food... and a bit too much drink.... great vacation.
So today I got back into the routine: 2x12 @ 100%, 1x10@ 103%, 3' recovery intervals.
Legs felt OK, considering. Happy.
This will be the heart of my LT training for the next 4 weeks. 360W (100%) intervals until I can do 60' @ 100%... intervals of 12-40'... doin whatever it takes to get lots of time right at LT (hopefully, it's actually a bit under LT
)
Recovery tomorrow and some VO2 hills on Friday, 3 hours of hard work Saturday.
Word.
-L
5 days in Cancun = refreshed Leo and the start of BUILD1! I'm ready.
did a few days on the gym bike in Mexico including about 12 minutes in the SST range on Monday to keep the legs open, other than that, lots of sleep, self massage in the Sauna, some hot/cold plunges and lots of food... and a bit too much drink.... great vacation.
So today I got back into the routine: 2x12 @ 100%, 1x10@ 103%, 3' recovery intervals.
Legs felt OK, considering. Happy.
This will be the heart of my LT training for the next 4 weeks. 360W (100%) intervals until I can do 60' @ 100%... intervals of 12-40'... doin whatever it takes to get lots of time right at LT (hopefully, it's actually a bit under LT
)Recovery tomorrow and some VO2 hills on Friday, 3 hours of hard work Saturday.
Word.
-L
02-18-09, 10:50 AM
#7285
mfav7
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are you still planning on coming out for Collegiate nats? They just changed the course a bit. Instead of going up the 7 minute climb right at the start (like 3 minutes in) we're going to have about 15 minutes of neutral rollout going north on Overland before turning left and going over all the reservoir dams north to south. That means we have to do north dam, which is a simply ridiculous climb. It goes straight up. You look at it, and it looks like someone painted a road on a wall in front of you. 15-23% the whole way up. It's not very long, maybe 4 minutes, but it's going to splinter the field, I guarantee it.
Ouch. Would you say that the climb over the north dam will be the toughest one on the course? Or are there longer climbs that seem to be just as or more difficult? One more question...are there any technical descents that are worth noting?
Sounds like I'll really have to considering gearing if I make it out to Nats.
02-18-09, 11:45 AM
#7286
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So today I got back into the routine: 2x12 @ 100%, 1x10@ 103%, 3' recovery intervals.
Legs felt OK, considering. Happy.
This will be the heart of my LT training for the next 4 weeks. 360W (100%) intervals until I can do 60' @ 100%... intervals of 12-40'... doin whatever it takes to get lots of time right at LT (hopefully, it's actually a bit under LT )
Legs felt OK, considering. Happy.
This will be the heart of my LT training for the next 4 weeks. 360W (100%) intervals until I can do 60' @ 100%... intervals of 12-40'... doin whatever it takes to get lots of time right at LT (hopefully, it's actually a bit under LT
)
02-18-09, 11:53 AM
#7287
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Yup, painful-mentally and physically. I got to 36 minutes yesterday, while not feeling great. My goal is to also work-up to an hour. Just have to figure out the right mix. I like 8 minute repeats right now.
02-18-09, 12:49 PM
#7288
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Code:
Blow out:
Duration: 5:01
Work: 89 kJ
TSS: 8.7 (intensity factor 1.017)
Norm Power: 295
VI: 0.99
Pw:HR: 6.04%
Pa:HR: 0.74%
Distance: 2.295 mi
Min Max Avg
Power: 232 425 297 watts
Heart Rate: 120 161 154 bpm
Cadence: 57 113 98 rpm
Speed: 22.7 29.8 27.5 mph
Pace 2:01 2:39 2:11 min/mi
Hub Torque: 55 119 71 lb-in
Crank Torque: 190 448 256 lb-in
Rest:
Duration: 5:11
Work: 44 kJ
TSS: 2.5 (intensity factor 0.537)
Norm Power: 156
VI: 1.11
Pw:HR: -66.15%
Pa:HR: -7.79%
Distance: 1.369 mi
Min Max Avg
Power: 0 305 141 watts
Heart Rate: 110 161 122 bpm
Cadence: 29 128 87 rpm
Speed: 3.5 28.5 15.8 mph
Pace 2:06 16:56 3:47 min/mi
Hub Torque: 0 329 63 lb-in
Crank Torque: 0 851 146 lb-in
1st 20 min FTP:
Duration: 20:03
Work: 358 kJ
TSS: 35.1 (intensity factor 1.025)
Norm Power: 297
VI: 1
Pw:HR: 4.56%
Pa:HR: 5.42%
Distance: 8.571 mi
Min Max Avg
Power: 0 557 297 watts
Heart Rate: 122 163 158 bpm
Cadence: 32 126 97 rpm
Speed: 5.9 31.6 25.6 mph
Pace 1:54 10:10 2:20 min/mi
Hub Torque: 0 288 77 lb-in
Crank Torque: 0 1145 261 lb-in
Rest:
Duration: 10:01
Work: 102 kJ
TSS: 6.1 (intensity factor 0.604)
Norm Power: 175
VI: 1.03
Pw:HR: -6%
Pa:HR: -16.13%
Distance: 2.757 mi
Min Max Avg
Power: 0 381 171 watts
Heart Rate: 114 160 126 bpm
Cadence: 30 138 86 rpm
Speed: 7 27.2 16.5 mph
Pace 2:13 8:37 3:38 min/mi
Hub Torque: 0 208 71 lb-in
Crank Torque: 0 834 173 lb-in
2nd 20 min FTP:
Duration: 20:03
Work: 354 kJ
TSS: 34.5 (intensity factor 1.016)
Norm Power: 295
VI: 1
Pw:HR: 4.92%
Pa:HR: 3.88%
Distance: 6.657 mi
Min Max Avg
Power: 11 513 294 watts
Heart Rate: 125 162 156 bpm
Cadence: 58 122 95 rpm
Speed: 13.7 26.7 19.9 mph
Pace 2:15 4:23 3:01 min/mi
Hub Torque: 4 241 98 lb-in
Crank Torque: 0 747 264 lb-in
L2 to home:
Duration: 31:53 (31:53)
Work: 355 kJ
TSS: 23.3 (intensity factor 0.663)
Norm Power: 192
VI: 1.03
Pw:HR: -1.64%
Pa:HR: 6.7%
Distance: 7.384 mi
Min Max Avg
Power: 0 378 186 watts
Heart Rate: 90 159 124 bpm
Cadence: 40 152 91 rpm
Speed: 0 26 13.9 mph
Pace 2:18 0:00 4:19 min/mi
Hub Torque: 0 380 99 lb-in
Crank Torque: 0 556 179 lb-in
02-18-09, 12:50 PM
#7289
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One of the nice things about WKO is the ability to go back and look at past workouts. I wanted a relatively short (<1.5 hr) 100 TSS workout. I went back and found it--50 minutes at .95 IF with warm up and cool down.
Of course, it may have been easy just to calculate that. I think that workout is going to hurt a little.
Of course, it may have been easy just to calculate that. I think that workout is going to hurt a little.
02-18-09, 12:51 PM
#7290
slow up hills
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i've figured out my limiter in races, it's the VO2 max type efforts. Riding tempo for long periods of time - no problem. Hard accelerations in crits for 10-30 seconds - no problem. Riding tempo/threshold for 15 minutes followed by 5 minutes of anaerobic effort -- OTB.
Did 5x5's yesterday followed by a 12 minutes 'kill myself climb'. 6x3's today. I think I need a rest. Also, at about 1:00-1:30 I start to die. Hard. Maybe even with a vengence. Need to work on that.
Did 5x5's yesterday followed by a 12 minutes 'kill myself climb'. 6x3's today. I think I need a rest. Also, at about 1:00-1:30 I start to die. Hard. Maybe even with a vengence. Need to work on that.
02-18-09, 12:58 PM
#7291
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tried to nail a 5min effort at 400 watts...
meh - but on the positive side I weighed in at 173 this morning which is a step in the right direction.
Entire workout (389 watts):
Duration: 5:23
Work: 126 kJ
TSS: 15.4 (intensity factor 1.309)
Norm Power: 393
meh - but on the positive side I weighed in at 173 this morning which is a step in the right direction.
Entire workout (389 watts):
Duration: 5:23
Work: 126 kJ
TSS: 15.4 (intensity factor 1.309)
Norm Power: 393
02-18-09, 01:21 PM
#7292
Oh The Huge Manatee
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02-18-09, 01:39 PM
#7293
Making a kilometer blurry
Today was my first 5" test since November or December. I'm up to 19.1W/kg now (1485W), so I'm getting closer to my 2008 season peak of 19.8 W/kg.
02-18-09, 02:35 PM
#7294
Aut Vincere Aut Mori
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Legs felt almost like a bike racer again today during 3hrs in the cold rain. Almost.
02-18-09, 02:42 PM
#7295
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that's not what i meant. sorry, as that sounds very painful.
60' total @ 360-370, hopefully in the 3x20' format... or 1x 25,20,15
something like that, just building to an hour right at 99-101%... no more no less.
then for build2, begin working at the all out 2x15-20' intervals to really sharpen the edge to sushi knife-sharpness.
hope this makes more sense.
-L
02-18-09, 02:47 PM
#7296
RustyTainte
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02-18-09, 03:09 PM
#7297
Aut Vincere Aut Mori
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There's plenty of racing in the future, and no more friggin' knee injuries. You stay healthy too, that way we can have a who upgrades to mediocrity first race.
02-18-09, 03:12 PM
#7298
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Yeah, almost. Not quite, but I'm getting there. I felt in the 'groove' for the first time since October or November. What I mean is that I was cranking over a gear at about 95rpm at 25-27mph on the flats and although I knew it was hard my legs just felt smooth, like a piston in slow motion. When I can sustain that for an hour, I'll feel like a bike racer again. The cold rain slapping off my cycling cap helps with the mental part, it's a constant reminder of the old "cry in the dojo, laugh on the battlefield" adage.
There's plenty of racing in the future, and no more friggin' knee injuries. You stay healthy too, that way we can have a who upgrades to mediocrity first race.
There's plenty of racing in the future, and no more friggin' knee injuries. You stay healthy too, that way we can have a who upgrades to mediocrity first race.
02-18-09, 04:24 PM
#7299
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that's not what i meant. sorry, as that sounds very painful.
60' total @ 360-370, hopefully in the 3x20' format... or 1x 25,20,15
something like that, just building to an hour right at 99-101%... no more no less.
then for build2, begin working at the all out 2x15-20' intervals to really sharpen the edge to sushi knife-sharpness.
hope this makes more sense.
-L
60' total @ 360-370, hopefully in the 3x20' format... or 1x 25,20,15
something like that, just building to an hour right at 99-101%... no more no less.
then for build2, begin working at the all out 2x15-20' intervals to really sharpen the edge to sushi knife-sharpness.
hope this makes more sense.
-L
I still give you props, because 3x20' at FTP also takes mental toughness
02-18-09, 04:58 PM
#7300
nom nom nom
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I did a LT test today in a lab. It was pretty good. I got 8 fingers pricked. They cut me off at 325 watts. I should get a real report pretty soon.