umd

No, speed is not a factor.

I have not, but it is (or was) a known issue. Do you have the latest firmware?

jwible

I'll check the firmware, but it should be up to the latest version.

mollusk

My week starts on Sunday and I have 14 hours in so far this week. The target for the week is 17 hours, so it will be easy to hit that.

I'd like to hit 18 or 19 hours next week, but I don't see how. I might just try and bump this week up a wee bit and maybe backslide a little next week. I don't feel fatigued at all so maybe I should push a little bit now if I can (time, not intensity).

The following week is a 20 hour goal and then a rest week. Turkey Day weekend gives a good opportunity for loads of saddle time. I'm just hoping that I don't get sucked into a much harder ride on Friday than my training plan would allow.

mike868y

Did a 1125211 interval workout on the rollers with some sst before/after. Felt good. Hard to judge power on the rollers w/o a powermeter. That 5' interval killed me.

waterrockets 

Wow, that's quite a roller workout. Do you have melted spots on your drums now?

It's funny, the 2' intervals end up coming in at my 5' power, and the 5' interval ends up about 10W over my FTP. The 1' intervals go from 720 -> 675 -> 650 -> 600. My 2nd 2 is usually the same as the first.

The 5 does suck, but not nearly as bad as the last 1.

shapelike

what's the rest period between WRI?

mike868y

No melted spots on the drum haha. My 125lbs body doesn't put out nearly that much power.

I'm not sure if I really went hard enough. It's hard to tell especially on rollers. For the 1' intervals I was spinning my 50/12 at somewhere in the upper 80s. I'll have to try them out of the road to see for sure.

substructure

Update 11/13/09

Mon: Core and strength training.
Made it to the gym for a good core workout and some upper-body work. I talked to my brother later in the day and found out his max right now on the bench is close to 300. I told him I got 135 for a few reps.

Tues: Tempo (85%FTP) - 2hrs
Didn't sleep well the past two nights. Stress and anxiety. But still got up and made it to the trainer for 3x20s @ tempo and 1x20@ endurance. Felt pretty good. My legs had some residual fatigue from Saturday though.

Wed: V02s (1 of 2 for the month) - 1.5hrs
Still not sleeping well. My mind races while I'm laying there. But I managed to get enough sleep to get up and complete the task at hand: 7x3min V02s.

Thurs: Active Recovery - 1.5hrs
Spun the legs easy this morning. Slept a little better the night before.

Fri: Tempo (85%FTP) - 1hr @ 280, 1/2hr cool down.
Gusty winds made it tough to keep a steady tempo.
Weight still around 160.

Sat: Group - 4hrs
Sun: Not sure just yet. Wait until I see how Saturday goes.

waterrockets 

At least 5'.

Hida Yanra

saw this this morning on the WSBA website- “Let us say athletes, ‘When I train, let it be an act of self elevation, not self validation. Let it be for enjoyment, not obligation. And if I win, let it not be a victory over my fellow competitors but a victory over my own demons.’” ~Glen Erikson

this week really beat me down, I've got a good bit of bike time to get in over the next few days.

kensuf

It sounds like you and I are on similar trajectories towards ramping up to the 20 hour weeks.. I'm looking at 18 this week, and 20 the following.

ldesfor1@ithaca

more tempo.

1x125' @ 306 ap.

kensuf

I think this post broke bf for a day.

substructure

Looking at doing 5hrs today. Then 3hrs tomorrow.
Finish the week w/ 14+ hrs.

Flatballer

4 1/2 hours today, 4 1/2 hours tomorrow for about 15 1/2 hours on the week, about 700 TSS.

Ramping the CTL up nicely, bringing the weight down nicely, things going well and I'm enjoying it.

Bought a trainer last night so I don't have to get on the rollers all the time (I hate rollers for real workouts, it's nice for spinning though).

ldesfor1@ithaca

Status: Finishing a great 2 week block. Legs feel just right (strong at efforts below LT, but above LT they feel uncomfortable), sleeping is great, eating is on point (i'm heavy as hell, but lean and strong. hard to complain, but I'm glad I'm not doing any hilly races soon).
300 for 120+ minutes is the norm, now which is freakin cool. 2 years ago this was a dream.
Now the 300ap 180' is feeling very plausible. The long distance stuff is sorta addicting now and the weather is really nice now in Mass. crisp, but nice. CX racin' just aint appealing right now, so I'm not racing. No stress in November, please.

It seems that I've started building my base way earlier than expected, but I'm still contemplating a "mini-peak" sometime over the next month before I take 4-7 days away from structured training. I may just try and nudge the LT up a bit with some 90-95% work over the next 2 weeks. My work schedule will make the 3 hour rides tough for the next 2- 3 weeks so I may just do the 2x30' or the 1x45-60' for my next 5-6 workouts with a long ride on weekends. The classic SweetSpot workouts are more time effective and often do great things for my FTP. I'm not mentally ready for these type efforts, but after doing a few of them, I typically love the feeling of flirting with LT, chillin right under that threshold, super steady and freakin fast. Even on my "slow" training rig it's usually 22+ mph which is pretty exhilarating.
The other great effect of SST is that once I get back to my 3 hour tempo rides 85% feels SO easy compared to 94%.

So, I'll see where the wind takes me, but I'm having fun and feeling just fit enough. Not looking forward to winter weather, but loving the autumn... makes riding a privilege. Glorious.

Schedule:

Off the bike, completely.

First day not on a saddle for....12 days.

I'll lift heavy today, though. Upper and lots of core work. I want sore abs tomorrow.

Tomorrow I'll probably do a century. 50 miles with a group, 40 with the GF and 10 more if I really want that triple digit mileage. Hopefully a 4000 kj day.

Next week is going to be crazy at work so I'll probably be doing shorter rides prompting my excitement for a long ride tomorrow.

-L "ongpos" T

mollusk

75 miles/4 hours of non-stop Zone 2. I'm about 15 minutes short of 19 hours for the week.

Tomorrow starts a new week, but my schedule is pretty tight and riding time will suffer. The following week should have lots of riding opportunities, so I will dial it back next week and then load it back up over Thanksgiving before taking a rest week.

Greg180

D**n Leo...3.5 wkg for 125'. And I was just starting to feel good about my recovery. I think I'll go skiing and work on the other knee.

ZeCanon

Nasty weather rolled in yesterday, luckily I got out early in the morning before the storm started. I could see it rolling in over the mountains so I cut the ride down to a bit over 2 hrs and hit a low SST pace.
The relevant bits (minus warmup/cooldown in and out of town):
1:52
AP: 238
NP: 252 (4.02w/kg)

Got home and it started blizzarding a few minutes later. Dumped an inch or two in an hour then cleared up. Roads are dry this morning, so I might try to go get my ride in. Option 2 is to hit up the skate skis. Can't decide...

kensuf

Sitting at 15:45 for the week with one day to go. Tomorrow I only need to ride for two hours, but it's going to have some work in it.

substructure

Update 11/14/09

Mon: Core and strength training.
Made it to the gym for a good core workout and some upper-body work. I talked to my brother later in the day and found out his max right now on the bench is close to 300. I told him I got 135 for a few reps.

Tues: Tempo (85%FTP) - 2hrs
Didn't sleep well the past two nights. Stress and anxiety. But still got up and made it to the trainer for 3x20s @ tempo and 1x20@ endurance. Felt pretty good. My legs had some residual fatigue from Saturday though.

Wed: V02s (1 of 2 for the month) - 1.5hrs
Still not sleeping well. My mind races while I'm laying there. But I managed to get enough sleep to get up and complete the task at hand: 7x3min V02s.

Thurs: Active Recovery - 1.5hrs
Spun the legs easy this morning. Slept a little better the night before.

Fri: Tempo (85%FTP) - 1hr @ 280, 1/2hr cool down.
Gusty winds made it tough to keep a steady tempo.
Weight still around 160.

Sat: Group - 4:45hrs
Did a s*it-load of work on the front. So much for an easy day. Total 180 from last weekend when I could only hold on with the other team. But after we got back to the meeting point today, I about cracked riding home. I only had 2 gels, 2 bananas, and 2 bottles of water on the whole ride for 92 miles. PowerTap data uploads Monday.

Sun: 3-4hrs.

Flatballer

4 1/2 hours, 65 miles solo.

Ran out of food and starved, it wasn't all that much fun.

Use my iPod for the first time, one ear (right). I kinda enjoyed having it, not sure if it made the ride go faster or not.

mattm

"Meet the team" ride with the new team, Recycled Cycles. Finally no more unattached racing for me. Gotta wait a while for the kits though..

Nice easy 30 miler with the new team:

Entire workout (133 watts):
Duration: 1:55:13 (2:45:27)
Work: 1009 kJ
TSS: 91.9 (intensity factor 0.692)
Norm Power: 197
VI: 1.35
Distance: 53.475 km
Elevation Gain: 837 m
Min Max Avg
Power: 0 856 146 watts
Cadence: 15 135 78 rpm
Speed: 0 75.6 25.2 kph
Crank Torque: 0 198.5 17.9 N-m

mike868y

Feeling like crap. Taking today off.

ZeCanon

Sending this from my phone in a gas station. Stopped to pick up a snickers and warm up. Winter sucks, it's effing cold out. I'm moving to SoCal.