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  1. #7501
    You blink and it's gone. rbart4506's Avatar
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    2hrs, endurance, tempo and climbing repeats all indoors... Fricken hurt!

    Almost done this block, thank god...
    "On the other hand riding down a hill at 55 MPH wearing (essentially) women's underwear and a Styrofoam cup on your head is the epitome of rational life-extending decisions." - RacerEx

  2. #7502
    Senior Member aaronmcd's Avatar
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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.

  3. #7503
    Senior Member hack's Avatar
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    2 hours ~40 miles group ride. some high intensity stretches.
    Cat 2 upgrade status: never

  4. #7504
    Senior Member aaronmcd's Avatar
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    Quote Originally Posted by rbart4506 View Post
    2hrs, endurance, tempo and climbing repeats all indoors... Fricken hurt!

    Almost done this block, thank god...
    How does one do climbing repeats indoors?

  5. #7505
    Not actually Tmonk TMonk's Avatar
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    block
    "Your beauty is an aeroplane;
    so high, my heart cannot bear the strain." -A.C. Jobim, Triste

  6. #7506
    Not actually Tmonk TMonk's Avatar
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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!
    "Your beauty is an aeroplane;
    so high, my heart cannot bear the strain." -A.C. Jobim, Triste

  7. #7507
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    Quote Originally Posted by aaronmcd View Post
    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.
    Regards,
    Chuck

    Demain, on roule!

  8. #7508
    In the Pain Cave thechemist's Avatar
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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.

  9. #7509
    You blink and it's gone. rbart4506's Avatar
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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.
    "On the other hand riding down a hill at 55 MPH wearing (essentially) women's underwear and a Styrofoam cup on your head is the epitome of rational life-extending decisions." - RacerEx

  10. #7510
    burp
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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!

  11. #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

  12. #7512
    Powered by Borscht ovoleg's Avatar
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    Quote Originally Posted by notwist View Post
    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!
    -Cat-3-o-meter: TBD :/

  13. #7513
    You blink and it's gone. rbart4506's Avatar
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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.
    "On the other hand riding down a hill at 55 MPH wearing (essentially) women's underwear and a Styrofoam cup on your head is the epitome of rational life-extending decisions." - RacerEx

  14. #7514
    Senior Member robabeatle's Avatar
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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).

  15. #7515
    Senior Member rideaz's Avatar
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    Quote Originally Posted by ovoleg View Post
    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??

  16. #7516
    littering and.....? LandyachtzDH's Avatar
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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

  17. #7517
    Powered by Borscht ovoleg's Avatar
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    Quote Originally Posted by rideaz View Post
    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.
    -Cat-3-o-meter: TBD :/

  18. #7518
    \_(ツ)_/ Ygduf's Avatar
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    that's super hard, or your ftp is too low

    twitter.com/ygduf
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  19. #7519
    Senior Member jsutkeepspining's Avatar
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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
    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.

  20. #7520
    littering and.....? LandyachtzDH's Avatar
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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.

  21. #7521
    Making a kilometer blurry waterrockets's Avatar
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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.

  22. #7522
    **** that mattm's Avatar
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    4x5' @ ~105% FTP.

    (actual range was 101% FTP to 110%)
    cat 1.

    blog

  23. #7523
    Packfodding 3 caloso's Avatar
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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.
    Cyclists of the world, unite! You have nothing to lube but your chains!

  24. #7524
    \_(ツ)_/ Ygduf's Avatar
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    Quote Originally Posted by mattm View Post
    4x5' @ ~105% FTP.

    (actual range was 101% FTP to 110%)

    what's the point? just do 25min at 105%. Less resting!

    twitter.com/ygduf
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  25. #7525
    **** that mattm's Avatar
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    Quote Originally Posted by Ygduf View Post
    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.
    cat 1.

    blog

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