KingShakes

I should have gone to ERG mode last night, but I just recently got my power meter going again instead of relying on the KICKR power readings, so I didn't realize how off it was going to be in the short interval changes in this workout. It adjusts a lot better for 30 second or longer intervals. There is a balance, you have to know how to pace, but the structured workout where you are physically forced to hit you marks I think can make for some good improvement and efficient use of time.

Of course, you do need to be able to develop the mental fortitude to keep the power going without the resistance forcing you.

shovelhd

Gotta adjust the belts and update the firmware on that Kicker too.

caloso

Racing 4 times this weekend. I might consider doing openers today but probably not.

shovelhd

Good news from the orthopedist. The X-rays show that I am about two months ahead of expectations. All bones are lined up and healing nicely. The splint is off of my hand. PT starts ASAP. As long as I'm comfortable I can ride outside in two weeks, and it's ok to ride with the pin in the clavicle as long as it's not bothering me. The hand and shoulder are loaded with atrophy though so I'm not going to push anything at this point. The current think is that as long as the pin doesn't bother me, we will take it out in the fall. Lots of pain to come but I can see the light at the end of the tunnel.

caloso

Awesome!

carpediemracing 

+1

Zedmor

Thanks you guys for help couple of weeks ago. Result of numerous advises and tips I got:

https://www.bikeforums.net/road-cycli...l#post17768224

hack

I'd like to do 6 (3, 35+ 123, P123), but not sure how I'll be feeling near the end of it all. We'll see. Tried it earlier this year at the BP Winter crit (35+ 3/4, 3, 2/3) and was fried.

bbbean 

Almost as much as 2 minute intervals.

gsteinb

I'd have think about that. I'm not sure it's true.

TheKillerPenguin

@caloso
...
1x30sec all out, 1x90sec - 130%, 2x2min - 130%, 1x90sec - 130%, 1x30sec all out, 2x5min 15sec "on" 15sec "off"...you pace those like you're covering attacks and countering...I find these are the hardest part of the workout. These typically wind up around 150-170%. 5min recovery between each effort, remainder of ride z1.

KingShakes

Yea I updated the firmware so I can control the kickr resistance via the external power meter but not sure about belt adjustment. Probably need to take the time to do a spindown once it is warmed up at the end of a workout instead of just hopping off.

rideaz

Holy watts! I hope I never have to race against you, you can put out almost 2x my peak power

TheKillerPenguin

This makes me happy. I'm glad for you!

canuckbelle

Now that my peak numbers are getting up there, I may need to try to find a coach who can help me develop how to use them more effectively. E.g., when starting from 25mph, I tend only to hit 34mph during the sprint. I need to hit higher *speeds* in my sprints. Not yet sure how to accomplish that. Maybe I'm not shifting quickly enough after winding out a gear; maybe I'm starting in too easy of a gear. I dunno.

Wesley36

KPIntervals? Seriously tho, programming this into my Garmin, looks fun/painful

mattm

You just need a leadout.

Granted it might not be a leadout from a team mate, but from someone else who's trying to sprint.

TheKillerPenguin

Was given to me by the coach as we both recognized a kink in my armor was short term repeatability. Just a standard issue vo2 pyramid type thing with some extra tacked on to make me feel bad about myself, nothing that can't be found in a book or on training peaks

canuckbelle

Might be time to try to find some motor-pacing...

furiousferret

My TSB was -30 the other day and I didn't think much of it because a) I just started back and b) it wasn't much volume or intensity from what I used to do (key words there). Apparently I was pretty tired since I cut my ride short and went straight to bed, hehe.

A learning lesson but still no ragrets. Gonna have to work hard to get back, and I've found being out 8 weeks is just long enough that doing what you used to do is really hard, but recent enough you mentally still expect it to be easy....

mattm

Or just keep racing, which will surely get you into the 1/2/3's races. You will definitely get to start your sprints at a higher speed there!

Is the goal a certain max speed while training solo, or winning a race? They aren't always the same thing (in my opinion).

tetonrider

kind of. i have a 500 that i rarely use and an 800 that i sometimes use to update slope on power meters (SRMs).

could maybe be persuaded to sell one.

caloso

I use overpasses. Seems like the right length and pitch to get me gently rolling to 27-28. From there I can launch all out or do 1' leadout intervals.

happybday29475

Happy post o'the day!

grolby

Great to hear.