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Old 01-14-14, 08:49 PM   #7501
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2hrs, endurance, tempo and climbing repeats all indoors... Fricken hurt!

Almost done this block, thank god...
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Old 01-14-14, 11:06 PM   #7502
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Same as last Tuesday:

Ride easy to work
Commute home with max power bursts
Then went out and did 15' warm up Z2, 1x1' + 4x5', and a few sprints on the way home.

What they say about gaining anaerobic fitness fast is true. I haven't even been working on it except for the crits on Sunday, but my 1 minute power completely shattered last weeks record. Last week 7.59 w/kg, this week 8.19 w/kg.
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Old 01-14-14, 11:49 PM   #7503
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2 hours ~40 miles group ride. some high intensity stretches.
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Old 01-14-14, 11:58 PM   #7504
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2hrs, endurance, tempo and climbing repeats all indoors... Fricken hurt!

Almost done this block, thank god...
How does one do climbing repeats indoors?
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Old 01-15-14, 12:23 AM   #7505
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block
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Old 01-15-14, 12:24 AM   #7506
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looking fwd to my 2hr tempo tmrrw morning.

After tmrrw, I have an hour on the mtb and 6 hours over the weekend to complete before I'm done with base1. 12hrs this week.

I'm getting a late start, but I had to ease my way in due to injuries. Feels good to be training!
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Old 01-15-14, 06:09 AM   #7507
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How does one do climbing repeats indoors?
Set your bike up on the trainer. Raise the front wheel using a climbing block (per TMonk) or a SF phone book or both. Warm up, then shift to put yourself at 5-10% over FTP with a cadence between 70-85 rpm. Intervals are 6-20 minutes, usually sets of three intervals, rest between intervals (RBI) is half the interval length.
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Old 01-15-14, 06:55 AM   #7508
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2hrs 80%ftp. Kinda sucky as I have a bit of a muscle strain behind my knee. Didn't effect the ride and last time I was able to knot it out with a foam roller. May have to check fit which is weird as I haven't changed anything.
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Old 01-15-14, 07:11 AM   #7509
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I do CR's on the rollers, so there is so raising of the front wheel. I do as Revchuck stated about FTP and cadence. These ones hurt because they are done after doing endurance and tempo so the legs are slightly fried going into the repeats. In my case they are only 8min long at this point. There's really no need in going longer since we do not have any climbs in the area that approach much more then that.
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Old 01-15-14, 07:21 AM   #7510
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Did some tempo last night with a few short z intervals at the end to make me cry. Felt really good, but ankle felt tweaked from heavy lifting at work during the day. Going to take today and tomorrow off to let it heal. Race team training camp starts on Friday!
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Old 01-15-14, 08:28 AM   #7511
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Yesterday: 2x20 subthreshold

I've worked up to 6x10 subthreshold efforts but since i was inside on the trainer, i decided to just do 2x20.. maybe my body was used to doing shorter 10' intervals but these 20' efforts felt especially hard.

Today: 60' spinning
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Old 01-15-14, 08:48 AM   #7512
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Yesterday: 2x20 subthreshold

I've worked up to 6x10 subthreshold efforts but since i was inside on the trainer, i decided to just do 2x20.. maybe my body was used to doing shorter 10' intervals but these 20' efforts felt especially hard.

Today: 60' spinning
everything on the trainer feels super hard for me.

My new bike should come in today I'm exciteD!
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Old 01-15-14, 09:46 AM   #7513
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It's what your body gets accustomed to as well. I find that in the fall when I start using the trainer/rollers that it feels harder then outdoors, but once I'm indoors for while then riding outdoors kicks the crap out of me. Indoors it's all steady efforts at a constant wattage, vary little variance. Outdoors you have road undulations and varying wind that alters stuff.

Still prefer outdoors. Starting to go a bit stir crazy and it's only mid January.

Saturday will be nice, a team mate is coming over and we'll train together in the basement. That'll be a change from the solo sessions since the ex hit the road.
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Old 01-15-14, 10:16 AM   #7514
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Rollers, rollers, rollers...I find that it is feels easier to go hard on the rollers compared to the trainer (KK).
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Old 01-15-14, 10:48 AM   #7515
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everything on the trainer feels super hard for me.

My new bike should come in today I'm exciteD!
Nice! I might have missed the discussion...what are you getting??
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Old 01-15-14, 11:27 AM   #7516
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2 sets of 4 x 3 min with 3 min recovery. 10 minutes recovery between sets. Started at 115% FTP and finished the last one at 120%. With warmup and cooldown, 70 minutes of quality trainer time
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Old 01-15-14, 11:53 AM   #7517
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Nice! I might have missed the discussion...what are you getting??
CAAD10 Di2, got a really good price on it meaning I won't feel so bad if/when I wreck.

I was going to go with the team bikes but they were way pricier cause I missed the team deal and I'm poor racer that can't afford to replace expensive bikes. I also need a wheelset that doesn't suck.
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Old 01-15-14, 11:53 AM   #7518
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that's super hard, or your ftp is too low
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Old 01-15-14, 12:05 PM   #7519
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what? i do my 3 miunte intervals at 150% of ftp (600 watts), and i never need a break. Guess i'm jsut not a girly bike rider like the rest of you
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Old 01-15-14, 12:18 PM   #7520
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Yeah, I failed on the 6th interval the first time I tried that workout at the beginning of this block. I had Elvis leg getting off the bike this time haha. I might need to retest my FTP, though my 3-5 min power has always been on the high side of the range compared to FTP.
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Old 01-15-14, 12:47 PM   #7521
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"base" with a teammate at lunch. We hit one hilly side of our rectangular loop all-out for 13.5 minutes. That hurt, but feels great now.

Happily, my teammate was able to drop me on this one and take about 20 seconds out of me -- he took about 7 months off the bike and has been back on for 4 months now, and this is the first time he's handed me my ass.

So much better training when you go into build if you and your training partner are trying to rip off each other's legs and get to trade success back and forth.
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Old 01-15-14, 01:04 PM   #7522
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4x5' @ ~105% FTP.

(actual range was 101% FTP to 110%)
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Old 01-15-14, 01:19 PM   #7523
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90' of z2/3 steady. Took a long time to warm up. First 15' of this not-too-hard effort was actually kind of hard. On the way back it got much easier. Weird.
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Old 01-15-14, 01:22 PM   #7524
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4x5' @ ~105% FTP.

(actual range was 101% FTP to 110%)

what's the point? just do 25min at 105%. Less resting!
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Old 01-15-14, 01:28 PM   #7525
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what's the point? just do 25min at 105%. Less resting!
Just 20 mins at 105% FTP was my recent FTP test result, and it hurt like hell.. these are way easier!

Eventually I'll start ramping up the % of FTP, or the # of reps.
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