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  1. #2801
    Cat 5 Mod Jandro's Avatar
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    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.
    Attack in the feeling because it says I'll win absolutely.

  2. #2802
    Powered by Borscht ovoleg's Avatar
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    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
    -Cat-3-o-meter: TBD :/

  3. #2803
    Senior Member wktmeow's Avatar
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    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

    tBw9ASA.png

  4. #2804
    Riding the bike I love. sstang13's Avatar
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    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........
    "You lack motivation because cycling is a stupid sport with no upside that takes way too much time out of your life to be mediocre at." - Racer Ex

  5. #2805
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    Quote Originally Posted by ovoleg View Post
    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
    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.

  6. #2806
    moth -----> flame Beaker's Avatar
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    First set of ZCI's with the increased FTP this morning. Ugh.

  7. #2807
    Senior Member jsutkeepspining's Avatar
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    tempo is my new thing i guess. 1 hr 1080 kj 70 tss. i dont like riding indoors, it's kind of boring.
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  8. #2808
    These Guys Eat Oreos Creatre's Avatar
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    2.5hr w/ 5x12min @ threshold. Yummy. Numbers look good even after 2 easy/off weeks.
    Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF

  9. #2809
    Powered by Borscht ovoleg's Avatar
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    Quote Originally Posted by jsutkeepspining View Post
    tempo is my new thing i guess. 1 hr 1080 kj 70 tss. i dont like riding indoors, it's kind of boring.
    first day that it was actually nice out and you ride indoors, are you insane?
    -Cat-3-o-meter: TBD :/

  10. #2810
    Making a kilometer blurry waterrockets's Avatar
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    Quote Originally Posted by canam73 View Post
    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.
    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.

  11. #2811
    Senior Member jsutkeepspining's Avatar
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    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.
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  12. #2812
    Wheelsuck Fat Boy's Avatar
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    Quote Originally Posted by ovoleg View Post
    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
    When I first read this, I thought it was ZCI's, not WRI's. I thought "F-me, the new guy is _strong_!"

  13. #2813
    Senior Member jsutkeepspining's Avatar
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    what you cant do 549 watts for a measly 5 minutes?
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  14. #2814
    Killing Rabbits
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  15. #2815
    Wheelsuck Fat Boy's Avatar
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    Quote Originally Posted by jsutkeepspining View Post
    what you cant do 549 watts for a measly 5 minutes?
    That's my power bogey when I do 1-legged drills. I just didn't realize _he_ could do it.

  16. #2816
    Powered by Borscht ovoleg's Avatar
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    Quote Originally Posted by waterrockets View Post
    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 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)
    -Cat-3-o-meter: TBD :/

  17. #2817
    Making a kilometer blurry waterrockets's Avatar
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    Quote Originally Posted by Enthalpic View Post
    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.

    Quote Originally Posted by ovoleg View Post
    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)
    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.

  18. #2818
    HMF
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    Quote Originally Posted by wktmeow View Post
    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

    tBw9ASA.png
    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.

  19. #2819
    Powered by Borscht ovoleg's Avatar
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    Quote Originally Posted by waterrockets View Post
    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'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.

    Quote Originally Posted by HMF View Post
    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 use it in conjunction with WKO+, it does a much better job for me because its web based. Gives pretty much the same results.
    -Cat-3-o-meter: TBD :/

  20. #2820
    These Guys Eat Oreos Creatre's Avatar
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    Quote Originally Posted by HMF View Post
    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.
    Only if your FTP never changes (and never has) and you never have to manual entry anything. Two flaws at the moment.
    Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF

  21. #2821
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    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.

  22. #2822
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by Creatre View Post
    Only if your FTP never changes
    My FTP never changes. It's always higher than everybody else's.

  23. #2823
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by MDcatV View Post
    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.
    Very similar to mine. The numbers are telling you something. I have a coach that does that for me.

  24. #2824
    Ninny globecanvas's Avatar
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    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

  25. #2825
    Senior Member jsutkeepspining's Avatar
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    Quote Originally Posted by shovelhd View Post
    My FTP never changes. It's always higher than everybody else's.
    you and me are one and the same.
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

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