Great Lakes - Maybe I'm Beginning To Regain Fitness

I started doing base work zone 4 stuff, typically 2 1 hour sessions on the trainer the past couple weeks. Did a nice sst ride yesterday in low 20's temps. (Double neoprene booties worked well till the sun went down and temps hit 21 at the end of the ride.)

Here is data from two weeks ago:
Polar #1:
Duration: 2:11:43
Work: 1243 kJ
TSS: 156.6 (intensity factor 0.846)
Norm Power: 186
VI: 1.18
Pw:HR: 12.17%
Pa:HR: 8.56%
Distance: 34.942 mi
Elevation Gain: 1483 ft
Elevation Loss: 1463 ft
Grade: 0.0 % (20 ft)
Min Max Avg
Power: 0 570 157 watts
Heart Rate: 65 169 148 bpm
Cadence: 29 123 86 rpm
Speed: 0 34.1 15.9 mph
Pace 1:46 0:00 3:46 min/mi
Altitude: 699 856 785 ft
Crank Torque: 0 677 157 lb-in



Here is yesterdays data:

Entire workout (175 watts):
Duration: 2:05:04
Work: 1312 kJ
TSS: 200.5 (intensity factor 0.983)
Norm Power: 216
VI: 1.24
Pw:HR: 15.99%
Pa:HR: 9.48%
Distance: 32.882 mi
Elevation Gain: 1467 ft
Elevation Loss: 1460 ft
Grade: 0.0 % (7 ft)
Min Max Avg
Power: 0 649 175 watts
Heart Rate: 61 171 150 bpm
Cadence: 33 117 85 rpm
Speed: 0 31.9 15.8 mph
Pace 1:53 0:00 3:48 min/mi
Altitude: 679 846 773 ft
Crank Torque: 0 721 178 lb-in


So either the base building is working or I am just well rested from not doing hard workouts often. Not sure which. Still have a long way to go to get back to last summer. :(

Think I might need to adjust my ftp up a bit. That wasn't a 0.98 intensity ride.

Still have a long way to go to this summer.

Fixed that for ya :D

Just a reminder :innocent:

I started doing base work zone 4 stuff, typically 2 1 hour sessions on the trainer the past couple weeks. Did a nice sst ride yesterday in low 20's temps. (Double neoprene booties worked well till the sun went down and temps hit 21 at the end of the ride.)

Here is data from two weeks ago:
Polar #1:
Duration: 2:11:43
Work: 1243 kJ
TSS: 156.6 (intensity factor 0.846)
Norm Power: 186
VI: 1.18
Pw:HR: 12.17%
Pa:HR: 8.56%
Distance: 34.942 mi
Elevation Gain: 1483 ft
Elevation Loss: 1463 ft
Grade: 0.0 % (20 ft)
Min Max Avg
Power: 0 570 157 watts
Heart Rate: 65 169 148 bpm
Cadence: 29 123 86 rpm
Speed: 0 34.1 15.9 mph
Pace 1:46 0:00 3:46 min/mi
Altitude: 699 856 785 ft
Crank Torque: 0 677 157 lb-in



Here is yesterdays data:

Entire workout (175 watts):
Duration: 2:05:04
Work: 1312 kJ
TSS: 200.5 (intensity factor 0.983)
Norm Power: 216
VI: 1.24
Pw:HR: 15.99%
Pa:HR: 9.48%
Distance: 32.882 mi
Elevation Gain: 1467 ft
Elevation Loss: 1460 ft
Grade: 0.0 % (7 ft)
Min Max Avg
Power: 0 649 175 watts
Heart Rate: 61 171 150 bpm
Cadence: 33 117 85 rpm
Speed: 0 31.9 15.8 mph
Pace 1:53 0:00 3:48 min/mi
Altitude: 679 846 773 ft
Crank Torque: 0 721 178 lb-in


So either the base building is working or I am just well rested from not doing hard workouts often. Not sure which. Still have a long way to go to get back to last summer. :(

Think I might need to adjust my ftp up a bit. That wasn't a 0.98 intensity ride.

its time for me to re test also. this weekend, most likely Sunday. it will be 20 minutes of le suck. keep up the progress. later.

Just remember....I'm still around.

3 more month until 'Riders Ready'. Plenty of time to get a few more watts into the legs.

FTP is set way too low. Max IF for a 2 hr ride is usually about 0.9. And that's for an all out effort.

I'm guessing that IF should be closer to 0.8. Adjust ftp accordingly by 10% or so.

ColorChange,
What are you using for analysis software? I'm using Training Peaks WKO+ and love it. This time of year I use trended CP5 and CP20 numbers as my guage of fitness. Every month or so, I do benchmark tests on the rollers to see how I'm doing. Today I focused on my 5 minute power and the only disappointment was in knowing that I could have gone harder. Still it's nice to see progression.
Cheers,
-Stew
http://www.dairylanddare.com/images/stew_MMP_Jan_2010.JPG

Carlos, I agree. Happy to bump my ftp. :)

Stew, use WKO also. I'm just trying to build base right now so not using it too much ... other than happy to say my ftp is moving up. :)

I bumped my ftp till the ride hit .85 if. That should be closer.

I bump my FTP until it matches Fabian Cancellara. I might only get an IF of 0.2 out of it when I go my hardest, but who's counting :)