Null66

Hi,
Spring, that time again.
Last year, lost the whole winter to gout, BP medicine and my stupidity delaying buying a trainer. Bought the trainer mid February.
Lost a lot of fitness. 6 weeks of intervals pretty much returned me to end of year state.

Result?
Made the distance plus a few bonus miles but took an hour too long. My definition of success was making the distance no matter how long... So success even though I made every newbie mistake... Such as going out too fast, carrying too much...

Well, same pattern. Sidelined by injury in Nov., shin, and foot run over by horse trailer... I've ridden quite a bit more this year than last year. Recently did an easy metric (1000 ft climb) Did surprisingly well for me (12.3 average) and felt marvelous during and after ride!

So more confident this year than is probably realistic.

Joined trainerroad to help both measure and structure intervals.

Last night, I did the 20 minute FTP test mostly to familiarize myself with trainerroad. FTP measured at 173, and LTHR at 128. I usually target staying below 130 bpm to extend my endurance.

173, well that would explain why I suck at climbing and am slow on anything but downhill. That said, well, I did give blood yesterday (doubles) and didn't check air pressure nor the number of turns of the rollers. Was supposed t be just to get used to it, but did take it seriously. The LTHR of 128 is really close to my target of 130... So I kinda have more faith in the numbers then all my excuses would suggest.

Null66

The ride is 200k and 6800 ft of climb.
Given how close I came to make it last time, if I can avoid the newbie mistakes I'm confident I can make it in time.

So I think the 6 weeks until the 200k, I'll use trainerroad to see how it works and how much I can improve both in the 6 weeks and if it helps long term.

Gonna retry the 20 minute test tonight, after going through the pressure and the numbers of turns. Don't expect different results...

trevorderuise

Sorry to hear about your injury. That always makes getting back into the swing of things tough. Good thinking on focusing on the specifics of your setup for your next test. If you're using Virtual Power, keeping that setup consistent is key. Here's some tips on getting the most out of everything like spindle tension, tire pressure, etc. Setup and Tips ? TrainerRoad

-Trevor from TrainerRoad

Null66

Thanks!

I've set my tire (38 Marathon +) to 80 and 4 @ 1/2 turns in.
I really don't care if its "accurate", functionally reliable is what's necessary for the task.

However, given all the testing you guys have done, and even more impressive all the independent confirmation out there... It seems quite accurate if particulars are dialed in.

Anyway, Cool app!

TrojanHorse

Well, don't go to the thread where everybody has 300+ W FTP, that's for sure.

200k.... is that kilometers? Or 200 miles. If miles, that's pretty flat and you can definitely do it if your butt can stand being on the seat for that long. If km, well, that's getting a bit steepy, as my former gardener used to say. you can still do it but it's more endurance and leg strength than butt endurance.

chaadster

With 6 weeks out, and assuming that training is not the primary focus of your life, I'd suggest not worrying about FTP at this point, and instead focus on endurance and stamina. I know that as a clyde/athena that a 173w FTP does not leave you with very much power to work with, but bike have gears, so you just need to find that all-day effort level and gear to stay at it. 124 miles/200km is a long ride, so sustainability is key.

Speaking of sustainability, your LTHR (which can be thought of as max sustainable heart rate) seems rather low; I don't know the first thing about you, though, so I'm just speaking in terms of what seems typical. I don't think that LTHR is anything to do with an individual's performance, either, as HR is normally variable between people, but I just wonder if you've just not gone as hard as you really can during the test? It's hard to do, and really is not comfortable, but for setting training markers, it's important to really push yourself.

By that same token, but on the flip side, I'm guessing that you are not going to be riding with a power meter, so again, it's less important right now to get an accurate FTP number since you won't be pacing your ride effort off power. It's definitely good for training in a global sense, by which I mean training across your power spectrum, but since you're training endurance right now, I'd be more focused on getting that sustainable HR number right.

Do as much "sweet spot" riding as you can (using your 173 FTP number) up until a couple of days before, get some rest, and pace your ride off whatever your L2 power zone number turns out to be at the end of the training program.

chaadster

I think that if you were to hang out in places where the fast kids train with power meters, you'd find that a 300w FTP is neither uncommon nor laughable.

It's a big sounding number, but in watts per kilogram terms, where it actually means something, for the C&As, it's still not enough to hang with the 160lbers with 250w FTPs once the road starts angling upwards. It's a respectable number though, and given the fitness, is enough to keep one in the A Group for flat and rolling rides.

Null66

Training will be a rather high priority. I have decided that health is secondary only to parenting responsibility and is part of my responsibility as a parent. (Kids do what they see, not what you say.) It seems wise to me that ensuring recovery is important for both long term health and for having a fun 200k.

LTHR, PHR is rather low hard to stay vertical when I hit 160. I have a large heart (per echocardiogram) with a very high ejection fraction (phew)... Like shock the doc's high. But recent catastrophic experiences with blood pressure meds, have pretty much munged up how my heart responds to loading... I still see improvements on a couple fronts about 2 months after last BP med.

The hard part about going all out for the test, well is the making through the full test period. I seem to do ok, for 5-7 minutes, but drop rapidly at around 10.

I've been trying and stay <130 bpm on long rides with exceptions for hard hills for quite a while now. Seems I can hold 120's all day.

This layoff has crushed my ability to hold a cadence. So I'm back cranking away in the 70's with brief efforts in the 80's and rare 90's. Interestingly a metric 2 weeks ago went well...

The 200k? It has 6800 ft of climb. Mostly up and down goodly sized hills (2 BIG ones). Fortunately, it gains elevation overall on the way out and loses it on the way back...

Oh, I'm down 14.4 lbs from 1/30 to today 2/21. I think that would make it about 25 from last time I did this ride.

My primary sport has been lifting for the last 7 years. Lifting fairly heavy for a now 48 year old... Heck, fairly heavy for the whole gym I'm at...

I ride mostly because I love it, but also the doctor says all the "age related" issues would best be addressed by more and more miles... And second best intervention is food related. But here's some pills in the mean time (that f-up) putting on miles...

Null66

I'm considering the Sustained Power Build - Low Volume.
https://www.trainerroad.com/cycling/p...ild-low-volume

or the medium volume.

One major caveat, I'll have to make compromises moving a given workout forward or back, based upon other responsibilities. AND most importantly, I'll be getting whatever rides I can with my SO (a bit challenging for recovery rides) and whatever commutes I can get it weather and work dependent.

The lower volume might be more time flexible given the lower ride frequency. But the medium volume might be more flexible given the lower intensity.

You pays your money and you takes your choice...

Null66

DL
3x3x315
3x3x405 (straps last set)
500!
500!
most definitely not 500 (broke it, but stalled at shin)

hspl row
5x10x360

hspl decline
5x10x260

hspl pull overs
5x10x270

happy day...

Null66

recovery ride, hard to stay at right intensity...

crappy sleep last night... Sore as hell from lift.

https://www.trainerroad.com/cycling/r...34755-Obelisk-

dr_lha

Your rides are private, so we can't see them. Also have you joined the Clydes team?

IBOHUNT

Burst my bubble thanks a bunch

Null66

Yeah, well..
Lifting taught me:
There's internet numbers, real numbers and green lighted meet numbers.
and
Picts or it didn't happen

I guess the equivalent here is posting power files...

Null66

I started the sweet spot base low volume base plan.

I think it will be the easiest to adapt to my variable calendar. I hope it allows enough recovery so I can still lift and get whatever commute and rides with my SO.

First ride was the 8 minute test.
8 Minute Test by Digithedd on Tuesday, February 24, 2015 - TrainerRoad

Today I'll do the obelisk recovery ride...
maybe 2 of them....
need miles.

IBOHUNT

Did a trainer ride last night. Got shelled off the back in the first interval...

Just saying

Null66

Just being there is a win!!!



Oh, I don't doubt in the least there are a lot of people with really amazing performance.
I see it quite often when we ride out and about Chapel Hill.

Getting passed like I'm standing still by a little old lady is not unknown to me...
Uphill, flats... The hard on my ego part is when it happens on a good down hill! After I catch my breath, I can't help but admire them.

What I meant by that is at least in the lifting world (and since people are people, likely everywhere)...
Well, the more harsh the comments are typically by the people with the highest inflation of their lifts between real world and the internet world.

truly amazing how many claim a 400lb bench or a 700lb pull....

Hence
"Picts or it didn't happen"


Regardless, I'll post the truth and it is not pretty. Cause well, it is what it is...

IBOHUNT

Understood it all. Yeah, folks are folks and some like to stretch the truth.
Truth gets told when numbers get pinned on a jersey in a 40K TT

Null66

HA!

I'll never have a number, let alone anything pinned to it...

I'm hoping my numbers are fantastically pessimistic, so when in the real world things are better than they seem. Running a 38 Marathon + for rear tire now, with a (soon to be replaced) drive train with 5k on it...

But at the end of the day, what really ends up mattering is the long term effect on my BP.

If I DNF again on the 200k???
Ok, so it was a marvelous day, on a cool route and I have to use my lights at the end. Not really a bad thing when you think of it...

But that's unlikely, if I just don't make the same mistakes I should come in under the time limit with room to spare. I'm currently in better shape (speed over segments, couple weeks ago to best times from before the event last year)... The PE was MUCH lower...

Likely due more to the 25lb decrease than improvement in power output, but I'll take it.

Null66

today's recovery ride...

obelisk again, as well, the others look boring as heck...

Obelisk by Digithedd on Wednesday, February 25, 2015 - TrainerRoad


Hard to slow down during slow down. I know that slow is the point, still hard to do it...

IBOHUNT

Never say never. I said the same thing when I started riding


It's all about W/kg. Whatever you can do to get that in your favour it's all goodness

IBOHUNT

A man once told me...

Make your hard rides stupid hard and your easy rides stupid easy. Never get caught in the middle

vesteroid

Make your hard ride easy stupid?

Is that west Virginia talk?

IBOHUNT

Huh? Wad I miss?
and... I am NOT(!) from West by Gawd. Can get there pretty quick but I can also get to VA and PA pretty quick as well.

Null66

I think I have to attend to some human factors... OK. MY HUMAN FAILURES...


I find the sweet spot base training boring as ****... Just can't do it.

It maybe a training sub optimization but switching to sustained power build (low volume) and hoping I'm either ready for it. I'm going to have to keep a close eye on recovery factors!