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waterrockets 02-13-13 04:57 PM

Quote:

Originally Posted by sstang13 (Post 15270556)
Provided his nick-name is 'WR', wouldn't it make more sense to call him wookie-robo? :)



It could be due to my lack of experience and knowledge, that I don't have a power meter, or both, but what is:

RPE
ATP
WRI (waterroackets intervals? :lol:)
AWC
?

Thank you.

lol yeah, that does look like greek...

no problem:
RPE=rate of percieved exertion: http://home.trainingpeaks.com/articl...ew-coggan.aspx
ATP=Adenosine triphosphate: sprint fuel for muscles
WRI=yep (wasn't my term), but discussed a bit here: http://www.bikeforums.net/showthread...I%99-look-like
AWC=anaerobic work capacity: how many Joules can you burn in a single effort without counting oxygen or glycogen sources?

mattm 02-13-13 06:27 PM

Quote:

Originally Posted by rkwaki (Post 15270456)
I believe that in everything but a TT that w/kg is only one factor to being successful.

Indeed. And yes I suck at TTs!

Fat Boy 02-13-13 06:49 PM

ZCI's then 3x30s sprints on the way home. Felt surprisingly good. They still hurt like hell, but they're supposed to.

jsutkeepspining 02-13-13 06:58 PM

Quote:

Originally Posted by Creatre (Post 15270449)
I gotta figure out what I'm doing wrong when a cat2 can have a 4.1w/kg and be super competitive. Haha. I did 4.8w/kg for 20 minutes last weekend in the middle of a cat3 race in order to get off the front and secure a breakaway.


are you racing smart???? The difference between starting the break, keeping the break out their and winning, and just rolling into the break and winnning is huge! I can average a pretty decent amount of watts at any time, so i generally am dumb and try and start the break, and keep it going. Unless you are the strongest guy in the race don't waste all your energy. I don't know what the w/kg translate into pure watts (i think this is more important than w/kg, i'm pretty aero in a race, so a 130 lbs guy could be putting out the same power as me even though his w/kg are much higher). Racing smart makes racing a lot easier. I think i had an np of like 350 watts for the first 30 minutes of a break one time (ap was high 330's), and i was ****ed because i tried making the break (6 1000+ watt sprints), sustaining the break (30 minutes killing it at the front), and then bam my sprint was ****.

also if you're on the front INVISIBLE AEROBARS OR DEEP ELBOW BEND IN THE DROPS!!!!!!! STAY AERO WHEN U NEED TO WORK!!!!!! no reason to add an additional 40 watts just cuz!

sstang13 02-13-13 08:36 PM

Quote:

Originally Posted by waterrockets (Post 15270623)
lol yeah, that does look like greek...

no problem:

RPE=rate of percieved exertion: http://home.trainingpeaks.com/articl...ew-coggan.aspx

Quote:

Originally Posted by waterrockets (Post 15270623)
ATP=Adenosine triphosphate: sprint fuel for muscles

Lol.. words still confuse me. But thanks for simplifyin'.

Quote:

Originally Posted by waterrockets (Post 15270623)
WRI=yep (wasn't my term), but discussed a bit here: http://www.bikeforums.net/showthread...I%99-look-like

Lol, I said that somewhat as a joke, didn't realize it's true :P

Quote:

Originally Posted by waterrockets (Post 15270623)
AWC=anaerobic work capacity: how many Joules can you burn in a single effort without counting oxygen or glycogen sources?

I guess I'll understand this more when I learn about it in my grade 11 bio :)

Thanks for the links, I'm going to read up now!

cmh 02-13-13 09:04 PM

Went out to do 2x20's today and during the first interval I was just killing it... I was beating my best 20 min power by a long shot and feeling great. This propelled me to really dig and up my power another 15 watts or so during the last 3 minutes. Then I was recovering and coasting down a hill when I looked down and saw 38 watts... Duh ... of course that felt too easy. WTF Saris - my power meter is set to auto gain zeroing! The only time it measured 0 watts was at a dead stop. I better not have to send this thing back for calibraton... maybe the battery is just low in the hub.

sstang13 02-13-13 09:46 PM

Got in 30 minutes easy yesterday, and then went out and played some pond hockey (go Canada!).

2x20s tonight. I've been feeling fantastic since around thursday last week. I've found a good pace at what feels around 85% and am killing it! Also reached highest speed on the trainer so far on 5x15sec sprints!

rkwaki 02-13-13 09:52 PM

Quote:

Originally Posted by jsutkeepspining (Post 15271139)
are you racing smart???? The difference between starting the break, keeping the break out their and winning, and just rolling into the break and winnning is huge! I can average a pretty decent amount of watts at any time, so i generally am dumb and try and start the break, and keep it going. Unless you are the strongest guy in the race don't waste all your energy. I don't know what the w/kg translate into pure watts (i think this is more important than w/kg, i'm pretty aero in a race, so a 130 lbs guy could be putting out the same power as me even though his w/kg are much higher). Racing smart makes racing a lot easier. I think i had an np of like 350 watts for the first 30 minutes of a break one time (ap was high 330's), and i was ****ed because i tried making the break (6 1000+ watt sprints), sustaining the break (30 minutes killing it at the front), and then bam my sprint was ****.

also if you're on the front INVISIBLE AEROBARS OR DEEP ELBOW BEND IN THE DROPS!!!!!!! STAY AERO WHEN U NEED TO WORK!!!!!! no reason to add an additional 40 watts just cuz!

Good post da... :)

jsutkeepspining 02-13-13 10:02 PM

as i was once told by a rather strong ex-pro, "you're probably the strongest guy in the field, but you're the dumbest. What were you doing attacking out of every corner for the first 5 laps? yeah u got into the break but you wasted ten times more energy trying to show everyone you were stronger than them, especially when you were chit chatting with me in the break while everyne was dying. Learn to relax and good things will come". Next week i had a great race following his advice. I relaxed and only reacted, then bam break fell right into my lap.

TMonk 02-14-13 11:16 AM

a combo of my 2x20's yesterday and not enuf dinner last night left me feeling a little lackluster during my 3hrs this morning. its OK because tmrrw is a planned rest day and ill just eat a lot today.

i decided to stop at a 7 eleven about 3/4 way through becuase my cliff bar and bananna wasnt enough and i needed some candy (snickers).
also i decided to buy myself a bagel w ham egg cheese tomatoes and onions instead of making my usual oatmeal w walnuts raisens and milk and work.

next up: EAT ALL THE FOOD

Fat Boy 02-14-13 11:30 AM

Quote:

Originally Posted by jsutkeepspining (Post 15271727)
as i was once told by a rather strong ex-pro, "you're probably the strongest guy in the field, but you're the dumbest. What were you doing attacking out of every corner for the first 5 laps? yeah u got into the break but you wasted ten times more energy trying to show everyone you were stronger than them, especially when you were chit chatting with me in the break while everyne was dying. Learn to relax and good things will come". Next week i had a great race following his advice. I relaxed and only reacted, then bam break fell right into my lap.

You do kinda throw out that "Strong like Bull; Dumb like Stump" vibe. You also come across as a pretty good kid, and you ride your bike, so it's not a huge criticism. If I were smarter at your age, I would have spent more time on my bike instead of being a slave to every car I owned (although that did turn into a career, so...)

If you're in a field with an ex-pro, then take one race and just sit on his wheel. Do everything that he does and try to figure out why he's doing it. Your results in that race shouldn't matter a toss. What that race will be is a clinic in racecraft and it will be a hell of a good investment if you take those lessons and then apply them.

One of my most interesting races was coming back from my big surgery. I was racing the 3's with an FTP of about 220 watts. I figured I'd get dropped, but I wanted to race and it was kind of a personal challenge to race as soon as I was cleared to do so. Anyway, I had to just sit and watch everyone. I had to make damned sure I was on a good wheel, because I couldn't close any gaps. I had to be near the front to avoid accelerations, but far enough back to avoid the wind. A break finally went and a guy was trying to organize the chase. He was yelling like hell at me. It was funny, because he didn't know that I was pretty much zapped just sitting in. Getting on the front wouldn't have helped anyone. I ended up rolling in with the field. The race really wasn't all that much fun, because I couldn't be aggressive at all, but it was informative.

Duke of Kent 02-14-13 11:47 AM

"In Islamic Republic of Afghanistan, you don't ride bike, bike rides you!"

Ran 3 miles in 19 minutes, rode the exercise bike at 320w for 20min, and did 100 pull ups. Wore the plate carrier for the PUs. Smoked.

Getting used to the 6,000ft+ altitude gain. RLTW.

caloso 02-14-13 12:20 PM

Holy crap. 3 miles in 19 minutes at 6K feet?!? Well done.

TMonk 02-14-13 12:23 PM

damn ur body must be rocked after all that

HMF 02-14-13 01:15 PM

Damn!

waterrockets 02-14-13 02:11 PM

Nice work DoK. Sheesh.

Today I did 3 x 5' hill repeats, then did 2x4 on the way back to the office to get a set of 5 for VO2 work... and the numbers sucked.

revchuck 02-14-13 04:54 PM

Quote:

Originally Posted by Duke of Kent (Post 15273483)
"In Islamic Republic of Afghanistan, you don't ride bike, bike rides you!"

Ran 3 miles in 19 minutes, rode the exercise bike at 320w for 20min, and did 100 pull ups. Wore the plate carrier for the PUs. Smoked.

Getting used to the 6,000ft+ altitude gain. RLTW.

I'm so old, I remember when we first went into Ghazni in late '03 (I was in Bagram). Awesome workout! When I was your age I could've matched the run and the bike, but no way I could've touched those pull ups!

robabeatle 02-14-13 05:15 PM

Ending an easy week with a 25 min run and 45 min spinning around outside with a bunch of 100 m sprints as I realize I have no idea about positioning of my body in a sprint. Out of about ten attempts, one felt like I really could hammer.

shovelhd 02-14-13 05:26 PM

It should be neutral over the bike. Form sprints really help.

robabeatle 02-14-13 05:31 PM

Quote:

Originally Posted by shovelhd (Post 15274630)
It should be neutral over the bike. Form sprints really help.

Thanks. Mostly I realize that I just have not practiced. I have spent so much time working FTP and spinning that I probably have spent a total of less than 30 min. (seriously) working on the sprint. In the few races I have been in so far, near the line, I have come away with the feeling that I have been unable to bring “it.” I mean I feel that I have more in me but just can’t put it into the bike. My form has been off.

Fat Boy 02-14-13 08:05 PM

10 X big gear/short hill. A little over an hour and a half including the ride there and back, and definitely a good workout. I was pretty happy to be able to put up some good power numbers after a full workout yesterday.

I've read some stuff skeptical of doing this type of work, but anything that makes your legs shake went you get off the bike must be good for you, right?

Duke of Kent 02-15-13 06:59 AM

The pullups are the part that really broke me off. I do better at altitude than most. I have a persistent cough that just won't die, but I can operate at 90%+ of my MHR for a good long while.

HMF 02-15-13 11:43 AM

Went back out yesterday (Thursday) to re-do what I did on Tuesday, but a little bit harder since I was feeling fresh.

Tues: 6x2' @ 130%, 2' Rest (with a longer rest after the 4th), then low SST for 15 minutes
Thurs: 7x2' @ 130%, 2' rest intervals ( with a longer rest after the 4th), then high SST for 20 minutes

On both days the first intervals was a little hot, but on Thursday the 2nd intervals was hot too yet I was still able to make it to a bonus 7th interval. This anaerobic stuff adapts quickly.

waterrockets 02-15-13 12:57 PM

2x20s today tell me my MAP test this week is bogus. MAP showed FTP around 280W, but I did the two 20s at 313W and 304W, and they felt like ~90-92% FTP.

Still rocking the 220W recovery intervals too. Getting used to them, and feeling pretty good after 50 seconds or so.

johnybutts 02-15-13 01:10 PM

I've had **** workouts this week. Gonna go mountain bike this afternoon. Then I've got to get some time int he saddle this weekend.


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