grolby

They're pretty great. Have an hour to spend on the trainer? You can get a great threshold workout in.

Wylde06

That is the only workout that ever has ever given me an endorphin rush after completing the intervals. Full on, nothing is wrong with the world right now, rush. It was awesome, but it didn't happen last night

valygrl

Last night in my indoor training class we had a workout that consisted of 5x3' intervals, 3'RBI, increasing from 120% to 135% of FTP. I couldn't do the last 3 intervals at full power and had to bail to a lower %. It was on a computrainer, and I bogged down and couldn't get the pedals around on the last one.

Does that seem like a crazy hard workout, or maybe my FTP is set too high?

Hermes

I derate my FTP when on the trainer. YMMV

My sweet spot is 3 minute power i.e. individual pursuit. However, if I have been doing longer efforts at 110% of FTP or below and then decide to do a 3 minute hard effort, it is ugly until I have done a couple of workouts at the higher power.

The workout does not seem unreasonably hard but I could see myself in a similar situation. I would not suspect your FTP is wrong since as I remember, you have a coach and test FTP.

caloso

3' at 135% seems pretty damn hard, especially if it's the fifth interval. Maybe not crazy hard, but I think I'd have real difficulty finishing that set if I was not fresh. Was this following another hard day?

JohnKScott

5x 5ish minute at 106-107% FTP with 4ish minute recoveries. on Zwift last night. Remainder of 95 minutes spent at harder tempo with a few digs thrown in at sprint or KOM points. Actually kind of enjoyed it. 144 TSS.

caloso

This morning's ride was all small ring recovery with some 10x1' one-legged drills. 50-ish tss.

aaronmcd

I'm not sure if I could do 3' at 135% completely fresh.

aaronmcd

Actually, my best fresh effort was about a year ago 130% for 3:18.

hubcyclist

Another 90mins outside today (3 days outdoors this week, I don't remember the last time I did that), given the potential for snow this weekend I just had to get out there. Starting to wish I had a power meter to train outdoors, I do have a birthday next week... lol

globecanvas

120 miles / 7000 feet on the single speed today. Felt really good throughout. 380 TSS.

TheKillerPenguin

Bro.

Hermes

Dude

aaronmcd

Climbed a staircase real slow to the office a couple times, about 90 seconds, 35 ft elevation, and 0.8 TSS.

revchuck 

Day-um.

TMonk

TMonk

Oh wait, no I don't.

Cheese Louise!

Also, do you have a PM on your SS?

gsteinb

I heart you old man. I look forward to racing with you.

globecanvas

Yes, I have a Stages that I swap between four bikes. I love having a PM on the winter single speed. Although I find that power decouples from effort pretty significantly down around 40 rpm. When you're using your whole body just to keep the pedals turning, it's sad to see a number like 220w.


Ditto

Actually we rode down to your neck of the woods, sort of: https://app.strava.com/activities/245050914

gsteinb

I'd like to race high point again this year

valygrl

+1

valygrl

Pretty easy the few days before - I'm resting coming off training camp, TSB is coming up from very low, was -10 that day. I'm still tired from that effort today! My coach agreed it was a hard workout.

Wesley36

Feeling a bit defeated. This morning the planned workout for the rollers was Temp-W10, from TARPM. 2x20 sweet spot to start with, then tempo for an hour with 4-6x 3min VO2Max efforts thrown in (over/under-ish), then rounded out with a bit more tempo. Last week it was hard but manageable.

This morning I had a sore throat and runny nose, and last night I slept poorly. Thought I would warm up and see how it went - got through the 2x20 without too much trouble, but I called it quits halfway through the second VO2 effort. Was feeling terrible, had trouble holding my target wattage, and I was pretty much 90 minutes into my workout (keeping this in mind). Seemed like a prudent time to pull the plug.

Earlier this week I also missed a workout because of an exceptionally bad, nausea-inducing migraine. So beyond bailing on this workout, my 2nd week of base II will have a lower TSS than the first week. Not the end of the world, don't want to pointlessly chase TSS, but still, a bit discouraging.

This is first time this season that I have missed a training target or challenge that I have set for myself. Ah well, as we used to say when I bouldered - if you never fail, you are probably not trying hard enough.

TheKillerPenguin

It happens. That sounds like a real monster of a workout, especially indoors.

Hermes

Two years ago, I set a PR at individual 2K pursuit 10 minutes after doing team pursuit at Velo Sports Center.

The 2K start is slightly easier than a kilo but it burns off all the ATP CP and uses a lot of anaerobic capacity to get up to speed. My power was about 150% of FTP in the TT position once up to speed. There is an interesting discussion on Lactate.com how lactate threshold is influenced by peaking up anaerobic power and FTP goes down. The lactate guys want you to buy a meter and who knows if their physiology is correct. The take away is FTP may not float all boats.

Hence my comment that without practicing 3 minute efforts, I could not just rip off a bunch of high power 3 minute efforts if I had been training FTP.

Also, the classic RBI for 3 minute efforts is 5 minutes or more.

If I were going to do a set of 3 minute efforts varying form 120 to 135% FTP, I would do a pyramid and put the toughest ones 2nd and 3rd using the first one as a warmup with complete recovery in between. After the 3rd one, I would be cooked and the final ones are survival.