IBOHUNT

Sweet (swear) Spot training is purported to be the best bang for the buck and how much of it you do is driven by many factors including the types of events you will be doing, time of year, fitness etc.
Myself, If I have to be inside, I'd rather do Sweet Spot than drone on endlessly in Z2. I've never taken a shine to repeated short intervals either.
Looking at the sustained power build on TR there is a bunch of Sweet Spot in there, mostly on Thursday. I'd make Tray Mountain a 95% ride rather than a 85%. Did that on Monday. Still feeling it today 3x20 at 95% is awesome

Null66

I did the endless droning in Jan. and Feb.. I felt it was all my foot/ankle could take. We rode outdoors in gentle places and slowly took on hills.

The time off seems to have trashed my ability to spin at a decent cadence...

Tried recovery ride (not too far off the sweet spot base workouts) and well dull. I was making excuses and had to force myself.

So figured I'd be better off with over reaching but actually doing them... Then Optimum and undone...

IBOHUNT

The Avalanche looked good. Cadence down from where I'd want to be but increased cadence takes time and work

Null66

Lost it while on crutches...
Never really had a sustained cadence, but was getting better, a lot better.
Funny how much 6 weeks on crutches then a few more impaired takes out of you.

Shoulder is SHOT from the lifts... Past the point of BAD pain. So no lift this week, but that will free up the recovery budget to get a jump on things.
Weight loss has been hell on the bike shorts. Might be able to get some old ones out of storage. I've always had more trouble

Planning a late day recovery ride post dinner...

<edit> FTP is 183...

We've been house bound and having schedule disrupted has NOT made keeping calorie and step count target/ frequency easy....

vesteroid

3 x 12 @ 105....now thats fun. I call them death intervals.

Null66

Today's rides:

Avalanche Spire by Digithedd on Thursday, February 26, 2015 - TrainerRoad

recovery (bonus miles)

Obelisk by Digithedd on Thursday, February 26, 2015 - TrainerRoad

Nice day...

<edit>
Had better results on cadence on second ride.

IBOHUNT

Two words for that..

I bow...


2x18 @95% is all I had tonight. Still recovering from the 3x20@95% Tuesday

Yep, much better

Null66

Please explain the notation...
I presume its 3 work period at 12 minutes at 105 as in percent of ftp.

Correct?

But what would be the rest intervals?


Cadence...
Not clean, not as bouncy as many...

I figure I'll add that ride as a recovery ride and use it to improve my ability to spin.

IBOHUNT

You have the number of intervals, time and percentage correct. As you noted, what is missing from the above are the rest between interval (rbi) times. I can't speak for @vesteriod.
The ones I was did happened to be 2x18@95% with 3' rbi yesterday and 3x20@95% with 5'rbi on Tuesday. Both workouts using my 'typical' cadence.

vesteroid

5 minute rest on my 105 4 min rest on 85-95 is typically what my coach wants

IBOHUNT

Ouch.

Null66

UGH!

Matanuska by Digithedd on Saturday, February 28, 2015 - TrainerRoad


2 hr trainer ride was quite difficult. I'm far less comfortable on my seat both since I lost the last 13lb and on a trainer.

But made it through as good as I could.

Null66

Last nights ride.
This was kinda fun!

Bashful by Digithedd on Monday, March 2, 2015 - TrainerRoad


If all goes well, going to commute tomorrow!

Troubles sleeping, and ever so hungry. Might be pushing it a bit recovery wise.

Any ideas if the fitness/fatigue/form is useful in preventing over reach or worse overtraining?

IBOHUNT

Just when you think your HR is recovering BAM(!) another 1 minute interval

Not sure what you mean by "fitness/fatigue/form". I do know that over-training is a bad thing. If you are following the TR plan that *shouldn't* have you over-training. What you do outside of the TR plan does contribute to fatigue.

Going from a TSS of 187 on week 1 then 400 in week 2 is a pretty big jump.

Null66

The fitness/fatigue/form is a strava set of measurements...
Hope this like works:

https://www.strava.com/athlete/fitne...source=top-nav

They peg me as a bit less worn out then last week.

400, Trainer road is only the "training rides"... But with last weeks weather, I added 2 recovery type rides to fill in some mileage and such.

I've laid off lifting (say 4-6 hours / week) during this 2 week period to: 1) give my shoulder a rest as it HATES volume... 2) hopefully this will free up some of the recovery budget for this...

I've also loosened up on the calories as dropping weight also impairs recovery (at least it does for lifting or seemingly for riding when I restrict carbs).

Admittedly, there have been some outsized stressors in the personal life department as well. Fortunately, these are passing.

The strava fitness measure puts me about where I was before last 200k attempt. I am far 25lbs lighter (so far) and far wiser... I'm confident I'll do fairly well relative to my expectations. The better I prepare, the more fun it will be and the better the upcoming riding season in general.

IBOHUNT

Reckon one has to be a premium member to see what's in the link. I'm guessing that it's just Strava's way at looking TSB (Training Stress Balance)

dr_lha

Thanks for the suggestion.

GuyDebord

Your HR is ridiculously low during the whole workout, I think you might not be pushing enough. Or am I missing something?

chaadster

I think you're missing post #8 , where the OP addressed the question of low LTHR.

Null66

Thanks guys... rough week. Daughter rather sick, me less so... Bad gout flare up in rt foot.
My own fault. Had to clear the gutter on SO's road so the front of her driveway wouldn't be a large, thick ice block... So feet were wet and occasionally in slushy water for and hour or so... I knew at the time it was likely to happen. But sometimes you just gotta do something.
Colcrys, lemon juice, heating pad, and a topical NSAID to the rescue... So no rides this week... Well back on the horse tomorrow. Weather will be MARVELOUS and SO if up for a long ride!


Anyway, Heart... yeah, strangely low MHR, enlarged chambers, but a very high ejection fraction.. So not correlated with arrhythmia and other bad stuff...

161, was achieved when I could barely stand on a nasty hill sprint up a hill near me 48 miles of my 50 mile(rt) into my commute. It was either get off the bike or fall off the bike. I rarely see 150's even at sustained max attempts.

I "think" I have to develop vascularization of my legs more. So that maybe one limiting factor to driving up HR on anything but truly all out effort..
I have been a lifter for quite a while... But heavy, not BB.
Think football defensive guard build, not quite fast enough for offensive tackle... Or rt defense in Hockey...

I love riding, but NOT built for it by a long shot.
Currently 6' 240 (down from 285, in successful attempt to manage a high BP) about 20% BF...

Lost as much muscle as fat judging form my lifts... Sometimes I miss the strength.

Null66

Day of days!

Pleasure ride with Mary!

51.2 (Mary's speedometer), Though I flubbed starting the timed and lost about 1.5 miles so it shows 49.5... Oh well...

Also hr strap died. Hoping it's just the battery!

https://www.strava.com/activities/265266033

Marvelous!
Just Marvelous!

Null66

New battery brought HR strap back from the dead!

Having HR data on a ride where I pushed my envelope on cadence would have been interesting.
Mondays training ride.

Was pretty eat up Monday, too carb phobic for own good. Calorie targets seem to impair recovery. Ate some extra food felt much better.

Bashful by Digithedd on Monday, March 9, 2015 - TrainerRoad

Felt even better after ride!


Tuesday's lift.

Lift Heavy and go Home!

DL
3x5x225
3x3x315
3x2x405 (straps)
500
500

500 felt very, very, heavy. Like it's new max heavy. Form held up as well as can be expected for new max.

Null66

Well, weather was going to be marvelous... Had to try the commute...

Since I have been pushing the envelope a bit, I decided to take a new route which should have cut 3 miles EACH WAY and likely would cut the climb by a good bit. SO instead of changing a 50 mile rt with 1500 ft climb into a 44 mile with potentially less climb, I kinda got lost and took a rather detailed tour of some of the most forgotten areas of Raleigh.

About 60 miles, and 1800 ft of climb... 810 garmin ordered in effort to make up for my dyslexia... Right/left is bad enough, but sequential things are really tough. Add in low blood sugar, well I made the meeting with a couple minutes to spare.

Got lost on the way home, had to ride some rather busy roads, but they were o.k. But ran out of blood sugar.. Made it to Ceasar's Pizza and had an order of crazy bread and mountain dew... MMMMM, nothing like how delicious simple carbs when you're dizzy from low blood sugar. Perfectly barely cooked, so it was marvelously doughy!!!!

Oh, tried to keep cadence higher than usual. 90 when I could...

Here's the ride.

https://www.strava.com/activities/26...nts/6246241068

Anyway, tearing down bike and replacing drive train!

Gotta choice tires for 200k. Leaning toward Marathon supreme or racer... was hoping to find 30c... silly reason, 28 looks like rubber bands on my chukker rims... Supremes come in 32 and racers come in 30's... Availability might be an issue...

Perhaps panaracers?

Null66

Parts came in! Drivetrain is refreshed (broke down and ordered new granny, that's due soon)...
Marvelously smooth and quiet! Still have to tweak adjustment as I get a bit of gear hunting here that there. New cassette had to be shimmed, so I'm thinking that's throwing it off a bit...

First test ride:

https://www.strava.com/activities/267529693

Null66

Started out with best intents, ride to breakfast followed by a long ride to celebrate the day...

Mary went down. Her pedal siezed, unscrewed and came out when she was climbing a hill.

Screwed it back in, tried a bit of lube on axle to see if she could get back home, and down again...
So I went back to get car with rack on it. Went to Performance (closest) for new speedplays... installed pedals, but waited on the cleats until she could take it to more uh, capable bike shop... She has both foot and knee issues and fit was critical in minimizing and need new ones to go on exactly like old ones (shims and all)...

So first part of ride:
https://www.strava.com/activities/268788888


After new pedals, we went on our way...

Well, she had trouble unclipping several times. Last ride involved a bit of flood related mud (clay at that)... We had tried cleaning and lubing, but still rather stiff and worse erratic.

So down for third time, this time she fell hard. She has quite the tough attitude. But that would get to anybody...

Still, all in all a great day.

https://www.strava.com/activities/268796116

Oh, liking the Garmin 810. Just loaded maps last night, so haven't ridden with it fully functional yet...