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  1. #8626
    Banana Pancakes furiousferret's Avatar
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    Quote Originally Posted by echappist View Post
    .

    One reason you back-load the anaerobic stuff is that by doing a lot of them, you are limiting overall training volume as a lot of recovery is required. You may very well do it early, but you just can't build that volume.

    also think that we may be on different freuency as there's the issue of improvement after injury and/or trying to get to previous year's level versus year-to-year growth.

    The latter depends on your genetic predisposition. Epi-genetics does help, but there's only so much you could do. By doing road racing and doing it competitively, you are at least equally predisposed if not straight up slowtwitch, which is where the difficult part comes in.

    of course, even a one minute effort has an aerobic component, but if you are starting from rest, your VO2 max kinetic won't reach max (ie vo2max) somewhere btwn 1-2 minutes. So improving your aerobic power would also help, but gains from that won't be too large considering 25 W of vo2max is a lot of gain

    Don't worry, you are most likely on the part of the improvement curve that has a high slope.

    Correct. And the same also applies to ftp or whatever aerobic metric you want to measure.
    You aren't kidding, after a few intervals and some lifting yesterday, all I can think about is going back to sleep. 6 hour z2-3 rides beat me up less than this.

  2. #8627
    These Guys Eat Oreos Creatre's Avatar
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    Quote Originally Posted by ovoleg View Post
    My bet is Creatre is going to enter a race and attack solo OTF. Everyone will be like, "that guy hasn't trained in months"!...And after about 15mins he'll come around and lap the field.

    LOL. Maybe if I downgraded to cat4 to have some fun. But I'm 20lbs up from my race weight. So I'm not going anywhere fast anytime soon.
    Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF

  3. #8628
    **** that mattm's Avatar
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    Rest week.. haven't gotten on the bike yet this week but it'll all be ok.
    pro-meter: lol

    blog

  4. #8629
    Senior Member aaronmcd's Avatar
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    Quote Originally Posted by mattm View Post
    Rest week.. haven't gotten on the bike yet this week but it'll all be ok.
    Holy crap, I would die. Looks like we'll have to brave rain for the rest of the week

  5. #8630
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by aaronmcd View Post
    Holy crap, I would die. Looks like we'll have to brave rain for the rest of the week
    You could learn from him. He's doing it right.

  6. #8631
    Powered by Borscht ovoleg's Avatar
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    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 :/

  7. #8632
    You blink and it's gone. rbart4506's Avatar
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    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.

  8. #8633
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by rbart4506 View Post
    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.
    I can fix you...
    "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

  9. #8634
    You blink and it's gone. rbart4506's Avatar
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    Quote Originally Posted by rkwaki View Post
    I can fix you...
    You have some special fairy dust?
    "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. #8635
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by rbart4506 View Post
    You have some special fairy dust?
    Why yes, yes I do...

    beer fairy.jpg
    "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

  11. #8636
    Making a kilometer blurry waterrockets's Avatar
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    Quote Originally Posted by rbart4506 View Post
    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.
    Dunno how this comment was dropped or if I didn't hit "post"... anyway:

    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.

  12. #8637
    Ninny globecanvas's Avatar
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    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

  13. #8638
    Senior Member rideaz's Avatar
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    Quote Originally Posted by ovoleg View Post
    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!
    That looks terrible! We're supposed to get some rain this weekend...it's been a couple of months since it last rained. I am hoping to avoid any riding in anything that looks like your photo!

  14. #8639
    Powered by Borscht ovoleg's Avatar
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    Quote Originally Posted by rideaz View Post
    That looks terrible! We're supposed to get some rain this weekend...it's been a couple of months since it last rained. I am hoping to avoid any riding in anything that looks like your photo!
    They said the rain would stroll in around 9pm and I was going to be done riding by 8-815 max. As I was coming over the last hill to my house it started POURING!
    -Cat-3-o-meter: TBD :/

  15. #8640
    You blink and it's gone. rbart4506's Avatar
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    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

  16. #8641
    You blink and it's gone. rbart4506's Avatar
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    Quote Originally Posted by rkwaki View Post
    Why yes, yes I do...

    beer fairy.jpg
    And I'm sure it involves lots of pain...
    "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

  17. #8642
    **** that mattm's Avatar
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    35 mins on the trainer
    pro-meter: lol

    blog

  18. #8643
    Senior Member TexMac's Avatar
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    Lunch: 1 hr on the Trainer: z3,z4, 5 x (8+4)

  19. #8644
    Banana Pancakes furiousferret's Avatar
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    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.

    48.9 Distance
    3:34:01 Moving Time
    5,030ft Elevation Gain
    210 TSS

    Snow line...LOL
    IMG_20140227_140303[1].jpg
    Last edited by furiousferret; 02-27-14 at 09:44 PM.

  20. #8645
    Senior Member hack's Avatar
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    Good lil group ride with some higher speed intervals.

  21. #8646
    Packfodding 3 caloso's Avatar
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    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!

  22. #8647
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    Quote Originally Posted by waterrockets View Post
    Dunno how this comment was dropped or if I didn't hit "post"... anyway:

    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.
    Well you're a sprinter. Us TT/Climber types have our FTP in HIGHER rows.

  23. #8648
    \_(ツ)_/ Ygduf's Avatar
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    meat of my lunch ride



    And today, I made sure Wohlberg won nothing at all.

    twitter.com/ygduf
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  24. #8649
    Senior Member aaronmcd's Avatar
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    Had an interview tonight so didn't have time for a dedicated ride. So fartlek on the way home. Didn't hit high numbers, but had fun!
    Fartlek commute.PNG

  25. #8650
    Powered by Borscht ovoleg's Avatar
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    Quote Originally Posted by Ygduf View Post
    meat of my lunch ride



    And today, I made sure Wohlberg won nothing at all.
    strong leg decoupling
    -Cat-3-o-meter: TBD :/

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