Can we continue the tips/ways not to crash discussion here instead of in the training thread? Most of it has already been discussed, but it will be easier for people to find.

6x1 WR Intervals
1st time doing them, went way too hard on the first one and was kinda pooped for the rest.

TSS = 98
NP = 250W

1 - 549 W
2 - 430 W
3 - 457 W
4 - 430 W
5 - 411 W
6 - 433 W

Commute @ Threshold + 1-minute-ish hill climb repeats with the team yesterday
Lunch ride today
TSB is the lowest it's been since I started training with power. Need a few easy days to recover, but I think I'll be close to my pre-injury fitness after.



Has anyone noticed the performance manager in strava btw? Same info that WKO+ or GC will give you

http://bikeforums.net/attachment.php...hmentid=314194

1:45 tonight with an easy group ride, small chain ring the whole time. I needed the easy riding, legs feel a lot better - sorta in panic mode to heal them up. I ate as much protein as I could find/eat. Made it home to watch the 2nd and 3rd period of the leaf game........

I believe by definition WRIs are all out every time. You cannot go out to hard.

you can do 1 minute paced hard intervals, they just are't WRIs.

First set of ZCI's with the increased FTP this morning. Ugh.

tempo is my new thing i guess. 1 hr 1080 kj 70 tss. i dont like riding indoors, it's kind of boring.

2.5hr w/ 5x12min @ threshold. Yummy. Numbers look good even after 2 easy/off weeks.

first day that it was actually nice out and you ride indoors, are you insane?

No, I can't do 6 all-out and get any kind of good workout. I do them about 90% of max, but with a WRI profile. Ideally, the 5th one feels like death, but I can actually get the 6th one to be my 2nd or 3rd best avg power. I "pace them" by going all-out for the first 5 seconds, and from there I hold an RPE of 9. So not pacing power, just pacing RPE. Graph is the same shape as a 1' test, just not quite as tall.

If I actually go all-out for the first one, all of them will be the same power because I can't do any more.

i had things to do all day. my only true hour of free time was from 9:30 to 10:30. ill ride outdoors this weekend and tuesday, and then everyday after that. But right now i'm in finals so i don't have a whole lot of time.

When I first read this, I thought it was ZCI's, not WRI's. I thought "F-me, the new guy is _strong_!"

what you cant do 549 watts for a measly 5 minutes?

"WRI profile" http://www.ncbi.nlm.nih.gov/pubmed/10668763

That's my power bogey when I do 1-legged drills. I just didn't realize _he_ could do it.

I went all out for the first one, second one felt hard, third one was really hard, 4th one I was already pooped and 5th one I was holding on to dear life. Did 3mins rest between the first 5. Then 4mins before I started the 6th and that one I went all out and finished off somewhat decent all things considered.

The sprint at the first 5s I was about 90% of my max. Right around 40 seconds my whole body wants to just fall over :/ haha.

EDIT: realized my cleat was seriously compromised and my foot was hurting most of the ride. Will try this again next week with hopefully slightly better results(doubt it made much of a difference but toward the end of the ride my foot was hurtin)

I remember that one... I think you posted it back in the "what's your wri look like?" thread where I was interested to see if the shapes were similar.

Depending on what you're training the 5' of rest can be important. Lactic acid clearing takes at least 5 minutes. There are obviously workouts that limit recovery for other purposes, but if you want to get far into your AWC zone for six intervals, you're not cheating yourself or taking the easy way out by getting 5-10' of rest between them -- payback is during the ridiculous work interval.

I had no idea Strava had a performance manager. If only I had a GPS enabled head unit the whole premium package might be worth it.

I'm trying to train 1' power and maybe build some AWC? I think mostly I'd like to improve my 1' power and be able to carry decent wattage for that time period.

I use it in conjunction with WKO+, it does a much better job for me because its web based. Gives pretty much the same results.

Only if your FTP never changes (and never has) and you never have to manual entry anything. Two flaws at the moment.

interesting disconnect with my PMC. i've raced every weekend since march 16/17. so, my weekly volume has been lower than normal by 2 hrs. to as much as 4 hrs./week, and my last 28 days of activity looks like a "U", meaning lots of time is L1/2 and lots of time in L5/6, not much in the middle aside from a short-ish TT. the PMC has my TSB positive, but my legs feel like it should be very negative. i think it's an interesting disconnect. that is all.

My FTP never changes. It's always higher than everybody else's.

Very similar to mine. The numbers are telling you something. I have a coach that does that for me.

Hit a new all-time peak power high on the Weds night hammerfest. (I love the ride, coach put it on my schedule this week.) The last few miles were attack, attack, attack, 32 mph average and NP well above my CP for 5 minutes. There's about 4 guys on the ride who are categorically stronger than me but the extended melee suited me better, I soloed across the line :)

you and me are one and the same.