Rest week.. haven't gotten on the bike yet this week but it'll all be ok.
Legs were not firing last night. I couldn't deliver the watts on the last 2 intervals. Power kept dropping, heart rate wasn't going up. I think my body just didn't feel like working hard or the day before really wrecked me...
Oh and rain...ugh!
-Cat-3-o-meter: TBD :/
I've been at this for a few years now and my 1min power has never been north of 350w. I can train it as much as I like, but it never moves around much.
The thing that training does help me with is having the ability to repeat that effort numerous times in a race.
I'm also a small guy, 135lbs, so small numbers. Also, about to turn 47 so not sure how much that has to do with it.
It's actually quite frustrating that in an 8min test I can hold about 280w, but in a 2min interval I have trouble hitting numbers above 300w.
"if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein
I think a low 1' number like that can largely be a result of a faulty testing technique. You should push your MMP graph up on all durations between 1 second and 60 seconds for a 1' test. Realistically, I've never hit a max 5" power on a 1' test, but that is my goal -- legs still seem to overpower my mind on that one for some reason. Do you have a graph from a 1' test? I bumped my 1' power up 200W in a week, just by improving my technique.
Regarding repeatibility, I've discovered that I can repeat a 1' power that is on the same profiling row as my threshold power. The 'delta' between that row and my true 1' power is not so repeatable -- maybe once at 100% and once at 95%, then I'm done. If I bump ~150W down to the same row as threshold, I can get a few more in. Not sure if that makes sense. Say my 1' power is 800W, but the row that contains my FTP has a 1' power of 700W. I've found that I can do 800W and 720W, then I'm done. Or, I can do 700W like four times. So this effect might be reflected in your race experiences.
A few hours of Z2 in the cold and wind, on the single speed.
I hadn't planned to do a lot of climbing but the wind was blowing strongly up a big climb I was about to ride past so I figured what the heck. Then it started snowing. It turns out that climbing on a heavy single speed with a strong tailwind in the snow is kind of fun! I was surrounded by a cloud of snowflakes that were all going up the hill at the same speed as me. I got warm enough to fog my glasses.
Sadly what goes up must come down, and it was damn cold on the descent. Luckily descending is faster than climbing, and the temptation to give up and turn around is lower too
2hrs with 2x10min steady state and 3x2min Power Intervals...
Power Intervals went much better tonight. Wattage was still a tad low, but the body is starting to adapt to these efforts...
"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
35 mins on the trainer
Lunch: 1 hr on the Trainer: z3,z4, 5 x (8+4)
Went up to the mountains between the storms to see the snow. Figured Big Bear would be too cold, so I settled for Oak Glen; still an HC climb (first one in years). Got up the top and no snow! Did see a Bald Eagle though and had some awesome apple pie and cider at the top.
3:34:01 Moving Time
5,030ft Elevation Gain
Last edited by furiousferret; 02-27-14 at 09:44 PM.
Good lil group ride with some higher speed intervals.
Didn't have a lot of time, so stationary Tabatas. They suck, but they're over quickly.
Cyclists of the world, unite! You have nothing to lube but your chains!
meat of my lunch ride
And today, I made sure Wohlberg won nothing at all.