Training Status??? (II)
09-14-09 | 10:58 PM
#1276
gmt
Joined: Sep 2008
Posts: 12,509
Likes: 3
From: Binghamton, NY
Swan suggested I read the book "Daniels' Running Formula" so I bought it. I don't run (neither does he, I think) but it apparently is the shizz anyway and can be applied to cycling training.
Anyone read it?
Anyone read it?
09-14-09 | 11:10 PM
#1277
Banned
Joined: Sep 2005
Posts: 28,387
Likes: 3
From: Santa Barbara, CA
Bikes: Specialized Tarmac SL2, Specialized Tarmac SL, Giant TCR Composite, Specialized StumpJumper Expert HT
Student life sounds all fine and dandy when you just look at the hours in class, 2-3 hrs/day, but those who have graduated tend to have a little bit of selective memory regarding all of the other stuff we have to do. 30-35hrs/week of homework takes a pretty good bite out of free time. Add to that any extracurriculars and you end up with a pretty full schedule, albeit one with a lot of flexibility. I would most certainly take student life over the life of a working stiff any day, but it's not all summer vacation all the time 
09-14-09 | 11:31 PM
#1278
Writin' stuff
Joined: Feb 2007
Posts: 3,784
Likes: 19
From: Durango, CO
I'll admit that I'm not doing that much homework right now I pretty much finished up all the classes for my major last semester, and so now I'm just tacking on a minor. Since I'm just getting started, I have a crop of 100-200 level classes. I forgot how easy these are! In one class I just got a months notice about a 2 page paper we have to write. In my upper division classes last year they would give me a day or so to write something so short!
Also, to get back on topic, one more note about the Tabatas - it took me 3 full sessions to find the right target wattage, starting around 570, then 600, then finally 630-640. Each one felt hard, even the 570, but the first two left me wondering if I could have gone a little bit harder. The last one didn't. Experimentation is key.
I pretty much finished up all the classes for my major last semester, and so now I'm just tacking on a minor. Since I'm just getting started, I have a crop of 100-200 level classes. I forgot how easy these are! In one class I just got a months notice about a 2 page paper we have to write. In my upper division classes last year they would give me a day or so to write something so short!Also, to get back on topic, one more note about the Tabatas - it took me 3 full sessions to find the right target wattage, starting around 570, then 600, then finally 630-640. Each one felt hard, even the 570, but the first two left me wondering if I could have gone a little bit harder. The last one didn't.
Experimentation is key.
09-15-09 | 12:10 AM
#1279
VeloSIRraptor
Joined: Mar 2008
Posts: 4,585
Likes: 2
From: Deschutes
one more note about the Tabatas - it took me 3 full sessions to find the right target wattage, starting around 570, then 600, then finally 630-640. Each one felt hard, even the 570, but the first two left me wondering if I could have gone a little bit harder. The last one didn't. Experimentation is key.
Experimentation is key.
They are a vicious beating stick, but I haven't found anything else to be effective in the particular ways they are. Frankly, I have yet to talk to anyone who did them and didn't find them to be very effective (assuming they were well done)... most people don't do them, or get away from them because doing them well means you are getting worked over pretty darn hard.
I finally got a non library copy of Friel's cyclist's training bible today, so I'm going to go through it in the next few days and set out my training plan... I'm sure I'll have more questions to follow.
I've used his tri training bible and it was a massive help.
09-15-09 | 12:34 AM
#1280
Thread Starter
Batüwü Creakcreak
Joined: Jan 2007
Posts: 20,802
Likes: 294
From: The illadelph
I'll admit that I'm not doing that much homework right now I pretty much finished up all the classes for my major last semester, and so now I'm just tacking on a minor. Since I'm just getting started, I have a crop of 100-200 level classes. I forgot how easy these are! In one class I just got a months notice about a 2 page paper we have to write. In my upper division classes last year they would give me a day or so to write something so short!
Also, to get back on topic, one more note about the Tabatas - it took me 3 full sessions to find the right target wattage, starting around 570, then 600, then finally 630-640. Each one felt hard, even the 570, but the first two left me wondering if I could have gone a little bit harder. The last one didn't. Experimentation is key.
I pretty much finished up all the classes for my major last semester, and so now I'm just tacking on a minor. Since I'm just getting started, I have a crop of 100-200 level classes. I forgot how easy these are! In one class I just got a months notice about a 2 page paper we have to write. In my upper division classes last year they would give me a day or so to write something so short!Also, to get back on topic, one more note about the Tabatas - it took me 3 full sessions to find the right target wattage, starting around 570, then 600, then finally 630-640. Each one felt hard, even the 570, but the first two left me wondering if I could have gone a little bit harder. The last one didn't.
Experimentation is key.Student life sounds all fine and dandy when you just look at the hours in class, 2-3 hrs/day, but those who have graduated tend to have a little bit of selective memory regarding all of the other stuff we have to do. 30-35hrs/week of homework takes a pretty good bite out of free time. Add to that any extracurriculars and you end up with a pretty full schedule, albeit one with a lot of flexibility. I would most certainly take student life over the life of a working stiff any day, but it's not all summer vacation all the time
The key for me is to treat riding like a job. No, I can't go to that meeting at 2pm on Wednesday, I'm busy. Busy riding. If you make the commitment, and make riding a priority, you'll find you have plenty of time to get all the hours in that you need.
The key for me is to treat riding like a job. No, I can't go to that meeting at 2pm on Wednesday, I'm busy. Busy riding. If you make the commitment, and make riding a priority, you'll find you have plenty of time to get all the hours in that you need.
I won't lie, I've been a bit lazy lately. I don't feel like going out and riding, but the second I get out there, I can't remember why I didn't want to go haha. I feel like I'll be more motivated once I see how much I suck at cross...
To add insult to the time scheme thing, I'm debating whether I want to write a thesis or not. I've already started talking to a professor. That's going to be a huge freaking time commitment.
Side note: I signed up for a once a week yoga class for 12 weeks. Should be a good break.
09-15-09 | 01:52 AM
#1281
I haven't been doing them for long (a week, 3 sessions) but I think I nailed what works for me last time.
2 sets of 7 intervals. I use the 170% of VO2 power number (VO2 for me is ~375w) because my VO2 is better than my FTP. So I do the 'on' intervals at 630-645. Using the 200% of FTP number often thrown around, I would only do them at 600 right now. Tried that, didn't feel hard enough.
Anyway, it goes like this:
- ride out to dead-end section of road, 15 minutes
- do a couple little efforts to open the legs up a bit. Usually 2-3 80% sprints of about 15s.
- Do the first set, 7 "on" intervals of 20s at 630-645w with 10s rest in between each, staying seated the whole time.
- almost hurl
- rest head on handlebars, try not to crash
- spin around for a good 10 minutes
-do second set, same as first except I do all the "on" intervals standing up this time. I sit down for the 10s recovery.
- ride home at 50w (good thing it's all slightly downhill), eat, stretch
Total ride time is less than an hour. I have 9am class, so I head out at 7:00, home by 8:00, quick shower and then slow ride to school (only about 4 minutes)
I'll do 7 intervals again this week, and will try to do 8 next week.
2 sets of 7 intervals. I use the 170% of VO2 power number (VO2 for me is ~375w) because my VO2 is better than my FTP. So I do the 'on' intervals at 630-645. Using the 200% of FTP number often thrown around, I would only do them at 600 right now. Tried that, didn't feel hard enough.
Anyway, it goes like this:
- ride out to dead-end section of road, 15 minutes
- do a couple little efforts to open the legs up a bit. Usually 2-3 80% sprints of about 15s.
- Do the first set, 7 "on" intervals of 20s at 630-645w with 10s rest in between each, staying seated the whole time.
- almost hurl
- rest head on handlebars, try not to crash
- spin around for a good 10 minutes
-do second set, same as first except I do all the "on" intervals standing up this time. I sit down for the 10s recovery.
- ride home at 50w (good thing it's all slightly downhill), eat, stretch
Total ride time is less than an hour. I have 9am class, so I head out at 7:00, home by 8:00, quick shower and then slow ride to school (only about 4 minutes)
I'll do 7 intervals again this week, and will try to do 8 next week.
09-15-09 | 05:41 AM
#1282
Didn't sleep well last night. I was jacked up for some reason. My mind was racing and my body was restless. But I still got up and did a few intervals just in case I make it out to tonights 2nd to last Orr Rd training crit.
09-15-09 | 08:41 AM
#1283
Senior Member
Joined: Mar 2007
Posts: 3,385
Likes: 0
From: Franklin, TN
Bikes: It has two wheels
With a rainy forecast this morning I chose to not ride the trainer and sleep in. Looking at the forecast for the next week it looks like I'll be needing to put in some trainer time 
09-15-09 | 09:06 PM
#1284
Senior Member
Joined: Jan 2005
Posts: 9,878
Likes: 160
From: BOSTON BABY
I've hardly ridden in the last two weeks, and it feels GREAT. I went for a short ride with some of my new collegiate teammates (Vanderbilt) on Saturday, which was a nice spin over hill and dale of Percy Warner. I'm probably going to stay a couch potato for the rest of September, then start easing back into exercise in October. Maybe I'll do a couple morning rides a week to get myself eased into training in the early AM, since I'll need to do most of my training then (grad school is a lot of work). I'll be dragging the Training Bible out to start planning my season soon, but I figure I'll start Base 1 in late November or so. I should be mentally ready to go by then.
I was able to work some minor miracles this season with a month of sub-5 hour training weeks, at least as far as my crit fitness goes. I'll be busy, but I'm hoping to average about 10 hours/week next season and see where that takes me. I'm sprinting pretty quick, for 2010 the plan is to train myself a pair of climbing legs and win some races. We'll see.
I was able to work some minor miracles this season with a month of sub-5 hour training weeks, at least as far as my crit fitness goes. I'll be busy, but I'm hoping to average about 10 hours/week next season and see where that takes me. I'm sprinting pretty quick, for 2010 the plan is to train myself a pair of climbing legs and win some races. We'll see.
09-16-09 | 04:34 AM
#1285
Senior Member
Joined: Jul 2006
Posts: 2,401
Likes: 1
From: chicago,Il
Bikes: yes please
Did my last road race sat and have not been on the bike since...my legs feel funny. I need a good ride.
09-16-09 | 05:59 AM
#1286
I'm in limbo right now. Maybe no more races for me. Either way I'm not doing much the rest of this week - including today.
09-16-09 | 08:19 AM
#1287
Senior Member
Joined: Sep 2007
Posts: 1,202
Likes: 0
From: Looking for my right leg muscles.
Bikes: 2000 Cannondale CAAD3 Triple 105/Ultegra
55 minutes, with something resembling tabatas thrown in (no comments, please, on resembling Tabatas. I'm easing back into training. It did make me want to barf, though, with HRs in the 185-195 range).
09-16-09 | 09:04 AM
#1288
Senior Member
Joined: Mar 2007
Posts: 3,385
Likes: 0
From: Franklin, TN
Bikes: It has two wheels
I cheated the rain today. No trainer!
1:04:41 SST. Really it looks like a 57 minute block of Z4 (about 94% of estimated FTP). Legs felt really good after some time off. In fact my legs seemed stronger than my fitness today. Shoulder got a bit uncomfortable a few times on the ride. But feels good now with the help of a little Advil.
No more Tegaderm left on my body. It's funny. The road rash that was under my jersey and bibs seemed not as bad at first as the places that directly contacted the road. But the wounds that were under the clothing seem to be healing slower. Odd. Is this typical?
1:04:41 SST. Really it looks like a 57 minute block of Z4 (about 94% of estimated FTP). Legs felt really good after some time off. In fact my legs seemed stronger than my fitness today. Shoulder got a bit uncomfortable a few times on the ride. But feels good now with the help of a little Advil.
No more Tegaderm left on my body. It's funny. The road rash that was under my jersey and bibs seemed not as bad at first as the places that directly contacted the road. But the wounds that were under the clothing seem to be healing slower. Odd. Is this typical?
09-16-09 | 09:37 AM
#1290
Sleeping is for wusses.
I'll start doing my 85 mile commutes which means I'll have to be on the road at 4:30am.
I'll start doing my 85 mile commutes which means I'll have to be on the road at 4:30am.
09-16-09 | 02:23 PM
#1291
Sma
Joined: Jul 2009
Posts: 275
Likes: 0
From: New York, New York
Bikes: CAAD9
Did two hours in the rain today, before class again. I'm sure I looked miserable but I was just happy to find some time to ride.
09-16-09 | 02:44 PM
#1292
Got the Scott back today. Tomorrow an easy 1hr to 1.5hrs. Maybe a few efforts. Maybe.
09-16-09 | 02:59 PM
#1293
status: better than expected.
in the last month I've been riding my ss cross bike exclusively, w/ school taking a large chunk out of my already horrible training habits.
finally got out on my road bike and had a chance to see where I was at..
I did an hour at 260w, which is a good start for my *serious* training I plan to do through cross season and into the winter.
I'm so excited it wasnt ~240w (where I was telling myself I could have fallen to w/ my lack of training hours)
in the last month I've been riding my ss cross bike exclusively, w/ school taking a large chunk out of my already horrible training habits.
finally got out on my road bike and had a chance to see where I was at..
I did an hour at 260w, which is a good start for my *serious* training I plan to do through cross season and into the winter.
I'm so excited it wasnt ~240w (where I was telling myself I could have fallen to w/ my lack of training hours)
__________________
Cat 3 // Dylan M Howell
Cat 3 // Dylan M Howell
09-16-09 | 04:46 PM
#1294
No matches
Joined: Aug 2008
Posts: 11,647
Likes: 444
From: Eastern PA
Bikes: two wheeled ones
Whew. That was tough. I went really hard yesterday for over an hour, set a new FTP. Today I went and did about 90 minutes of SST, but it hurt more than SST should.
I think it's because I was just burned out from yesterday, not because I was doing it at too high of a power. I'm gonna take tomorrow off, and then do a pacing workout on Friday at the beginning of my ride to see if I got my FTP correct.
IF was .84 for 85 minutes, including w/u and c/d. It felt harder, but I'm hoping it's because I'm tired from yesterday.
I think it's because I was just burned out from yesterday, not because I was doing it at too high of a power. I'm gonna take tomorrow off, and then do a pacing workout on Friday at the beginning of my ride to see if I got my FTP correct.
IF was .84 for 85 minutes, including w/u and c/d. It felt harder, but I'm hoping it's because I'm tired from yesterday.
09-16-09 | 04:51 PM
#1295
Elite Fred
Joined: Aug 2005
Posts: 10,953
Likes: 44
From: Edge City
Bikes: 2009 Spooky (cracked frame), 2006 Curtlo, 2002 Lemond (current race bike) Zurich, 1987 Serotta Colorado, 1986 Cannondale for commuting, a 1984 Cannondale on loan to my son
Training status: bummed, but it is OK
I knew this day would arrive, but it is bittersweet. I have a friend that used to race at a pretty high level that is suffering through the aftermath of a botched treatment of a shattered collar bone. He also has a scooter/small motorcycle and would take me on motopaced rides. He is leaving town. Sucks for me, but he is getting on with his life.
I knew this day would arrive, but it is bittersweet. I have a friend that used to race at a pretty high level that is suffering through the aftermath of a botched treatment of a shattered collar bone. He also has a scooter/small motorcycle and would take me on motopaced rides. He is leaving town. Sucks for me, but he is getting on with his life.
09-17-09 | 06:05 AM
#1296
My idea of fun
Joined: Jun 2006
Posts: 9,920
Likes: 59
From: Gainesville, FL
Bikes: '06 Litespeed Tuscany, '02 Kona Lavadome, '07 Giant TCR Advanced, '07 Karate Monkey
There's something about riding around for two hours while keeping your cadence between 115 and 130 that just makes you feel all giggly inside.
09-17-09 | 06:05 AM
#1297
3x20s this morning - 2hrs on the trainer. Not training in the rain and in the dark so I punished myself.
09-17-09 | 07:24 AM
#1298
Elite Fred
Joined: Aug 2005
Posts: 10,953
Likes: 44
From: Edge City
Bikes: 2009 Spooky (cracked frame), 2006 Curtlo, 2002 Lemond (current race bike) Zurich, 1987 Serotta Colorado, 1986 Cannondale for commuting, a 1984 Cannondale on loan to my son
Middle school open house tonight instead of local hammerfest. Maybe I can sneak out early for a ride.
09-17-09 | 07:25 AM
#1299
Elite Fred
Joined: Aug 2005
Posts: 10,953
Likes: 44
From: Edge City
Bikes: 2009 Spooky (cracked frame), 2006 Curtlo, 2002 Lemond (current race bike) Zurich, 1987 Serotta Colorado, 1986 Cannondale for commuting, a 1984 Cannondale on loan to my son
09-17-09 | 08:18 AM
#1300
Senior Member
Joined: Mar 2007
Posts: 3,385
Likes: 0
From: Franklin, TN
Bikes: It has two wheels
Rainy this morning. Chose the bed rather than the trainer. Tomorrow is trainer over bed if it is rainy.