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Old 05-14-13, 07:07 PM   #2976
johnybutts
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30 miles easy. Race tomorrow.
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Old 05-14-13, 07:11 PM   #2977
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Today: 3x15 threshold.. felt good enough to ride tempo the way home
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Old 05-14-13, 07:24 PM   #2978
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yesterday: 1.5 hours of z2 1410 kj and 79 tss

today: 30 minute commute: 450 kj
After school: 2 hours and 140 tss. I'm dead after that. Low cadence big gear sprints tear my legs apart! Time in between sprints was same as yesterday's z2.
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Old 05-14-13, 08:08 PM   #2979
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A ride again tonight. 2:20 72km total. 4 loops of a 8km loop with one hill at about 6km. Did very well on the loops but always ended up getting dropped on the hill. Success tonight nonetheless
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Old 05-15-13, 09:37 AM   #2980
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I rode.
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Old 05-15-13, 09:41 AM   #2981
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Took a couple of weeks off after Athens Twilight to rest and recharge. Other than a nice little ride while on vacation at the Gulf coast and a couple of commutes, no time on the bike. It was nice. Rode again Sunday, 50 miles, felt pretty much like crap, but hit the Tuesday night hammerfest last night and that went pretty okay. Felt fairly snappy, was able to make some moves and take some hard pulls. In a good spot to start building up again, I suppose. Just need to decide on what my summer goals are. Pretty modest, I think; I'm saving my ambitions for cyclocross season.
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Old 05-15-13, 01:22 PM   #2982
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1:40 of tempo-ish with big ring sprints every mile. 75tss but my legs feel like a 150 day.
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Old 05-15-13, 01:50 PM   #2983
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Yesterdays ride
TSS = 230
NP = 260.

Did a hiilly training ride with a local club.

I should probs run another FTP test soon because I don't feel bad after yesterdays ride...I have a feeling the FTP is set too low, I was at 1.1 IF after about 1.5 hrs of riding. The damn test hurts pretty hard though and I always go way too hard at the start and feel like poop after 10mins.
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Old 05-15-13, 03:16 PM   #2984
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2hrs with 25min total in zone for vo2 work. This will not feel pleasant.
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Old 05-15-13, 03:31 PM   #2985
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Originally Posted by ovoleg View Post
Yesterdays ride
TSS = 230
NP = 260.

Did a hiilly training ride with a local club.

I should probs run another FTP test soon because I don't feel bad after yesterdays ride...I have a feeling the FTP is set too low, I was at 1.1 IF after about 1.5 hrs of riding. The damn test hurts pretty hard though and I always go way too hard at the start and feel like poop after 10mins.
Definitely too low.

Just tweak FTP to make those 1.5 hours come in closer to .80-.90 (if that) and it will be a lot more realistic.

Or you could test.
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Old 05-15-13, 03:34 PM   #2986
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2hrs with 25min total in zone for vo2 work. This will not feel pleasant.
Correct
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Old 05-15-13, 04:58 PM   #2987
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Originally Posted by ovoleg View Post
Yesterdays ride
TSS = 230
NP = 260.

Did a hiilly training ride with a local club.

I should probs run another FTP test soon because I don't feel bad after yesterdays ride...I have a feeling the FTP is set too low, I was at 1.1 IF after about 1.5 hrs of riding. The damn test hurts pretty hard though and I always go way too hard at the start and feel like poop after 10mins.
Just do a 20 minute test. Not that hard.

I'll probably be doing my 2x20's on the trainer tonight thanks to rain. I'm not looking forward to that
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Old 05-15-13, 06:24 PM   #2988
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Quote:
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Definitely too low.

Just tweak FTP to make those 1.5 hours come in closer to .80-.90 (if that) and it will be a lot more realistic.

Or you could test.
Quote:
Originally Posted by misterwaterfall View Post
Just do a 20 minute test. Not that hard.

I'll probably be doing my 2x20's on the trainer tonight thanks to rain. I'm not looking forward to that
Yep thanks guys, gonna do the test next week when I don't feel horrible hehe.

30x30's tonight with a buddy then a bunch of z2 around the flats for another hour.

TSS = 188
NP = 244 W

Didn't feel too terrible but the 2nd set of 30/30's hurt a lot after the 4th one. Pretty much felt like throwin up on the very last one. Took a solid 20mins till my body felt decent again.
New weight: 166.4 lbs. I'm excited to finally get to the lowest I've ever been. Hopefully this should help me in some of the hillier races coming up in the next month.
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Old 05-15-13, 07:37 PM   #2989
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Just got a power meter, a QUARQ! Im just doing 1 hour and 15min tonight as I don't want to hit to high of a volume before I start my next block especially with MoE coming up. Anyways I don't post here often but, yesterday i did 3.5x ~11:30sec (Cougar mtn. Hill repeats) +1x7min flat interval to see power reading and 3x sprints at the end with full recovery between. I blew up in the process of the forth. These are my first real hard hill repeats and they were pretty tough

I was shooting for something in the 30min power range just based off HR and feel so I think it was close. Then finished that last 7min interval in control ~174bpm so just 2 beats above my LT.

I ended up getting 3:45min and 5k worth of climbing. I think I had pretty good numbers and I had manually zeroed it at the beginning and auto zeroed 2 times during the workout but anyways numbers
Normalized power 305watts
Intervals AVG power 410watts
7min interval afterwards - 405watts
Sprints - peaked at 979watts on tired legs so....

The TSS on my computer was 930 but, I never set the threshold
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Old 05-15-13, 07:43 PM   #2990
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Tavish - your NP was 305...for the entire (almost) 4-hour ride?

no wonder you're riding away from everyone in all of your races.
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Old 05-15-13, 07:45 PM   #2991
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Tavish - your NP was 305...for the entire (almost) 4-hour ride?

no wonder you're riding away from everyone in all of your races.
indeed. quite impressive 10min intervals. i know of one or two people who can do it repeatedly, and one is a former pro
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Old 05-15-13, 09:36 PM   #2992
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WRI's today. I procrastinated doing them, but finally got off my butt. First 2 were pretty solid, but I faded a bit on 4-5. On the last one I stayed out of the saddle just as long as I could. Normally I get on the saddle after about 25 seconds, but this time I stayed up for 40-41 seconds. Hanging on to the last 20 seconds of that one was not easy. I ended up with an average on the last one that was 23 watts over the #6 interval the last time I did these, though, so it seems there's been some progress. Having said that, it is uncanny how close my output is from the last time. In fact, on my #5 interval I hit exactly the same number this time and the last. I guess I'm reasonably consistent, if that counts for anything (I'm guessing no).
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Old 05-16-13, 12:06 PM   #2993
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Windy 20 mile loop. Started off legless, but came around to a good ride. There's a TT loop course in the middle of this ride, and any time I hit 20 minutes on it with the road setup is a good ride.
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Old 05-16-13, 12:08 PM   #2994
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Tavish is going pro soon! so legit!
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Old 05-16-13, 12:15 PM   #2995
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tavish has my level watts
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Old 05-16-13, 12:32 PM   #2996
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Had some 4 days basically forced time off. What a difference though. Felt strong today. Hope for a season high CP45 or 47 on a 30km TT on Saturday.
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Old 05-16-13, 12:36 PM   #2997
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so, so tired, sleepy. I don't know what's up with me. Haven't ridden since Sunday, busy around the house. Planning on a ride this evening with a group, I'm just so tired. I should go though, get beat up. Want to race tomorrow at the track. We'll see.
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Old 05-16-13, 12:40 PM   #2998
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Tavish is going pro soon! so legit!
Big deal. He and I put out about the same average watts during our intervals yesterday.
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Old 05-16-13, 12:41 PM   #2999
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your 1 minute intervals aren't as impressive as his 10 minute intervals
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Old 05-16-13, 12:46 PM   #3000
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your 1 minute intervals aren't as impressive as his 10 minute intervals
Everyone's a critic!
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