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Training Status??? (III)

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Training Status??? (III)

Old 03-03-15, 12:06 AM
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Not sure when I want to peak. Didn't plan any farther than today! I was thinking maybe the local road race early June.
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Old 03-03-15, 01:56 AM
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Originally Posted by aaronmcd
Hey, can bf give me advice?
Finished my first ever [attempted] build/taper/peak, surprised at the effect of tapering especially considering my fairly short build + no coach + no experience with this. Hung on an extra week for Chico. Now I'm debating weather to jump back into full on training or take another easy week with no serious weekend focus before jumping in again.
how much building and how much tapering?

it's just my experience, but most riders i see don't do enough overload to warrant a true taper and can often benefit by riding more (or normally) and tapering less.

no idea what your stuff is like but many amateurs with jobs and stuff are limited by time and can never get to the true overload where a big taper helps induce a peak.

also, i find that sometimes weird things happen when riders back way off--e.g., minor illnesses can often pop up. not sure why that is, but it's like the body totally relaxes (good) but something can take hold. riders i know that have tried that often rolled into their goal event not feeling sharp and not always 100% healthy.

how did your races go after this last build and taper? were you happy with VOS & chico results?
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Old 03-03-15, 05:10 AM
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Been trying to get back on the Tuesday group ride for a month now and some excuse always comes up. Today the roads are all soaked from overnight rains. If I'm getting up at 4 to ride, it better be perfect out.

Training status: fat. Bed intervals.
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Old 03-03-15, 05:17 AM
  #15029  
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You should move somewhere with good weather.
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Old 03-03-15, 05:21 AM
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Originally Posted by shovelhd
Must have missed the part about the seacoast. Yes, I'm being kind.
When you retire you should move to Zwift island.
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Old 03-03-15, 05:24 AM
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Eastern new York is nice this time of year, right?
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Old 03-03-15, 05:33 AM
  #15032  
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You have to try and maintain your sense of humor even in the face of these hardships.
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Old 03-03-15, 05:45 AM
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Cdr is doing intervals, regularly. End of times?

j/k @cdr I can't wait to see you crush this year.
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Old 03-03-15, 05:55 AM
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Originally Posted by bmcphx
Been trying to get back on the Tuesday group ride for a month now and some excuse always comes up. Today the roads are all soaked from overnight rains. If I'm getting up at 4 to ride, it better be perfect out.

Training status: fat. Bed intervals.
I usually ride the rollers on Tuesday and then commute to work for some more easy volume. It's wet outside so I am just going to ride the rollers for at least an extra hour.

BTW: desert wildflowers are starting to pop like crazy around here with all the rain this winter.
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Old 03-03-15, 06:40 AM
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Originally Posted by robabeatle
Cdr is doing intervals, regularly. End of times?

j/k @cdr I can't wait to see you crush this year.
Doing something for someone so it's not for me. We'll see how it goes after the test thing finishes. Apparently I'm much more motivated when it's for someone else. I was pretty surprised with the fact that I didn't sit up during my efforts except the 20 min, which always seems to have a "sit up" episode.

We'll see how crushing goes. It's hard to think outside right now. Sometimes I wish my FTP were higher, other times I'm thankful that I don't have a 400w FTP. Now is one of the former times.
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Old 03-03-15, 06:42 AM
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Originally Posted by bmcphx
Eastern new York is nice this time of year, right?

How was your visit to Western California?
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Old 03-03-15, 06:45 AM
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Originally Posted by bmcphx
Been trying to get back on the Tuesday group ride for a month now and some excuse always comes up. Today the roads are all soaked from overnight rains. If I'm getting up at 4 to ride, it better be perfect out.

Training status: fat. Bed intervals.
Would you like some cheese to go with that whine?
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Old 03-03-15, 08:30 AM
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It seems that during build strict calories in/calories out is a fool's errand. I am finding I need 1k+ extra calories over maintenance, so I'm either building a **** ton of muscle and rbcs or I've got a tapeworm.

Today is 1.25hrs easy spin.
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Old 03-03-15, 08:46 AM
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Originally Posted by TheKillerPenguin
It seems that during build strict calories in/calories out is a fool's errand. I am finding I need 1k+ extra calories over maintenance, so I'm either building a **** ton of muscle and rbcs or I've got a tapeworm.

Today is 1.25hrs easy spin.
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Old 03-03-15, 09:23 AM
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Looking at my weekly hours from February. It ain't pretty. I've got to suck it up and get outdoors on the weekends again.
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Old 03-03-15, 10:24 AM
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Originally Posted by grolby
Looking at my weekly hours from February. It ain't pretty. I've got to suck it up and get outdoors on the weekends again.
i've ridden outside 3x in 2015 with not much volume (like 8 hr. weeks) and am seeing w/kg bests during 20 minute tests. i attribute it to going skiing more often this year and less riding outside in the freezing cold :-).
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Old 03-03-15, 11:02 AM
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Originally Posted by gsteinb
When you retire you should move to Zwift island.
Only if you are there.
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Old 03-03-15, 11:08 AM
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Originally Posted by tetonrider
how much building and how much tapering?
In the past I've noticed feeling really strong about 2 weeks after a huge week or two, so thought I'd give it a shot.
I only had about 5 weeks of build, coming out of a cold, so I thought I'd reduce volume for a week and a half before VOS. I think I ended up with best form going into the following weekend. Too bad my power meter failed so no data!

Originally Posted by tetonrider
it's just my experience, but most riders i see don't do enough overload to warrant a true taper and can often benefit by riding more (or normally) and tapering less.

no idea what your stuff is like but many amateurs with jobs and stuff are limited by time and can never get to the true overload where a big taper helps induce a peak.
Definitely got the overload. CTL built to 110 from 90, TSB varied between -10 and -39 during build. ATL actually maxed out a week before the end of build at 144. I did ~3.5 hours Tues, Wed, Thurs, interval sets then endurance pace commute. Weekends I'd race, then add tempo, or sprints or whatever I had planned for that week and couldn't fit in midweek.

Originally Posted by tetonrider
also, i find that sometimes weird things happen when riders back way off--e.g., minor illnesses can often pop up. not sure why that is, but it's like the body totally relaxes (good) but something can take hold. riders i know that have tried that often rolled into their goal event not feeling sharp and not always 100% healthy.

how did your races go after this last build and taper? were you happy with VOS & chico results?
I did back way off the volume, kept intensity (as much as possible with the schedule). I was semi-happy with form, but not happy with results of course due mainly to bad luck (and maybe bad food choice), given the road races were my main targets, and I flatted in VOS and got food poisoning for Chico road race. I think VOS was a bit early and wasn't quite on form yet, didn't feel that "I do what I want" feeling in the crit. Felt best form on Snelling weekend, took a gamble and got caught at the finish after 60 mile break. It's interesting that all the best results came DURING build - but then again that was a lower category and lower profile races.

I was happy enough with the fitness/form that I'd like to give it another go, and possibly do it better a 2nd time around.
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Old 03-03-15, 11:21 AM
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Originally Posted by grolby
Looking at my weekly hours from February. It ain't pretty. I've got to suck it up and get outdoors on the weekends again.
+1.
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Old 03-03-15, 11:28 AM
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Originally Posted by gsteinb
When you retire you should move to Zwift island.
Move there and spend all day flagging fake strava rides!
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Old 03-03-15, 11:47 AM
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Originally Posted by TheKillerPenguin
It seems that during build strict calories in/calories out is a fool's errand. I am finding I need 1k+ extra calories over maintenance, so I'm either building a **** ton of muscle and rbcs or I've got a tapeworm.

Today is 1.25hrs easy spin.
Maybe you are underestimating calorie output on your rides because you are riding harder. The kj = calories equation assumes 24ish% efficiency, which may be good for efforts that are almost exclusively aerobic. When you go anaerobic you get way less efficient. I haven't gone through any numbers to see if that could possibly add up to 1000 calories, but it is likely part of your deficit.
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Old 03-03-15, 11:54 AM
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I didn't consider that but you're more than likely right. I am now less worried about having a tapeworm.
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Old 03-03-15, 12:40 PM
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Did a 20 min test on trainerroad using my new trainer (ascent fluid) and trainer tire setup. Earlier today, I did a quick ride where I shifted through the gears, spending a min on each cog at about 90rpm and then compared the "speed" results to one of those gear calculators online, just to make sure I had the resistance set up correctly. Anyhow, did the 20 min test and did 323w, which, although I did just one 20 min interval, felt like I could duplicate for another 20 mins, so I'm pretty comfortable with that. So, for my training purposes on trainerroad, that'll be my target when I'm doing my trainer intervals. I posted this a few days ago, but my old trainer had me at a wildly different number (230w was the highest I tested), so I was just getting a sense of what kind of virtual power matches my HR and perceived effort with my new setup
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Old 03-03-15, 01:16 PM
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Cool, I should get one of those if it comes with 90w free power.
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Old 03-03-15, 01:24 PM
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I would also like some free wattage
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