Advertise on Bikeforums.net



User Tag List

Results 1 to 9 of 9
  1. #1
    Banned. galen_52657's Avatar
    Join Date
    Jun 2004
    Location
    Towson, MD
    My Bikes
    2001 Look KG 241, 1989 Specialized Stump Jumper Comp, 1986 Gatane Performanc
    Posts
    4,020
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)

    Powertap does not lie....and what is says aint good!!!!

    Since purchasing the Powertap about a month ago I can now document with the utmost accuracy my wintertime fitness decline (OH JOY!!!!)

    My winter program is:

    Saturday: hard group ride up to 4 hrs duration.
    Sunday: easier solo or group ride or tandem ride 2-3 hours duration
    Monday: off
    Tuesday: Gym concentrating on legs, butt and core w/short stationary bike warm-up
    Wednesday: 45 minute interval workout on trainer - 2 minutes on, 3 minutes rest w/ last interval
    trying to maintain 525 watts for one minute - 8 total intervals
    Thursday: same as Tuesday
    Friday: off

    When I look at my Wednesday workout my average power is dropping slowly but steadily and my average heart rate going up....

    NOOOOOOO!

    So I think I better back off on the weight workout and up the trainer workout and hopefully, with a few decent weekend rides I can reverse this trend!

    PS. To any that think I should cut out the weights completely, at my age I must guard against loss of muscle mass so, no I am not going to cut them out completely 'till spring.

  2. #2
    suburban rasta mon biggsmoothe's Avatar
    Join Date
    Oct 2005
    Location
    Atlanta GA
    Posts
    79
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    the increased HR and cranking out less watts combo is a classic sign of over-training, no? if i were you, i'd skip the tues weight session and replace it with another type of cross training session. maybe swimming or the eliptical machine, or even running/walking.

  3. #3
    Faster but still slow slowandsteady's Avatar
    Join Date
    Jun 2006
    Location
    Jersey
    My Bikes
    Trek 830 circa 1993 and a Fuji WSD Finest 1.0 2006
    Posts
    5,979
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Back to back to back hard days is not a good thing. You need a recovery or a rest day in between the weights or intervals. You simply cannot do three hard days in a row. Muscles are built during rest, not exertion.
    "Ride lots." -- Eddy Merckx

  4. #4
    Eternal Cat3 Rookie branman1986's Avatar
    Join Date
    Jul 2006
    Location
    Atlanta, GA
    My Bikes
    2004 Giant TCR2 Composite & 2006 Fuji Touring
    Posts
    1,169
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    usually lower heartrate(well, the inability to get your heartrate up) with lower watts means overtraining...if you keep what you're doing up though, you'll probably be there soon. Also high ambient/resting HR is another sign.

  5. #5
    Senior Member DannoXYZ's Avatar
    Join Date
    Jul 2005
    Location
    Saratoga, CA
    Posts
    11,507
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    It depends upon what's overtrained. Depending upon your particular weakness and workouts, it can be either your aerobic system or muscles that's overtrained. Overdoing sprints & intervals will result in lower HR and lower power. However, overdoing tempo/hillclimbs will result in higher HR and lower power.

    Looks like the 7-hours of riding on the weekend may be a bit much.

  6. #6
    Senior Member Richard Cranium's Avatar
    Join Date
    Jun 2002
    Location
    Deep in the Shawnee Forest
    My Bikes
    LeMond - Gunnar
    Posts
    2,786
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    It depends upon what's overtrained. Depending upon your particular weakness and workouts, it can be either your aerobic system or muscles that's overtrained. Overdoing sprints & intervals will result in lower HR and lower power. However, overdoing tempo/hillclimbs will result in higher HR and lower power.
    Yes, no, sometimes.

    Careful, how you discuss over training syndrome. Because it is, in fact a syndrome, a collection of various symptoms. A given symptom does not always reflect a specific malady.

    Any Heart Rate that is "off-base line" for a given performance can indicate ineffective training stress. Whether the HR reading is high or low may or may not reflect different possible training adaptations.

    Again, the key to understanding over training syndrome is in knowing what realistic baseline of fitness currently exists.

  7. #7
    bzzzz fuzzthebee's Avatar
    Join Date
    Feb 2005
    Posts
    360
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by galen_52657
    Since purchasing the Powertap about a month ago I can now document with the utmost accuracy my wintertime fitness decline (OH JOY!!!!)

    My winter program is:

    Saturday: hard group ride up to 4 hrs duration.
    Sunday: easier solo or group ride or tandem ride 2-3 hours duration
    Monday: off
    Tuesday: Gym concentrating on legs, butt and core w/short stationary bike warm-up
    Wednesday: 45 minute interval workout on trainer - 2 minutes on, 3 minutes rest w/ last interval
    trying to maintain 525 watts for one minute - 8 total intervals
    Thursday: same as Tuesday
    Friday: off

    When I look at my Wednesday workout my average power is dropping slowly but steadily and my average heart rate going up....

    NOOOOOOO!

    So I think I better back off on the weight workout and up the trainer workout and hopefully, with a few decent weekend rides I can reverse this trend!

    PS. To any that think I should cut out the weights completely, at my age I must guard against loss of muscle mass so, no I am not going to cut them out completely 'till spring.
    It seems like you're not really doing much in the way of maintaining or improving your sustainable power output. Two minute intervals will help your anaerobic capacity, assuming you are hitting ~135% of your functional threshold power, but won't do much for your sustainable power output (assuming that is important to your goals).

    If you want to maintain overall fitness, you could try adding some longer intervals; i.e. 2 x 20' @ 100-105% FTP, or 5 x 5' @ 113-120% FTP. And ride 4 times a week instead of just three.

    BTW, FTP is the maximum power you can sustain for ~ 1hr.

    FWIW, many people recommend not even touching anaerobic capacity intervals until a few weeks before your target event. Also, don't count on your group rides to help improve fitness. I discovered that shortly after getting my Powertap.

  8. #8
    Used to be a climber.. GuitarWizard's Avatar
    Join Date
    Aug 2005
    Location
    North Providence, RI
    My Bikes
    None at the moment
    Posts
    6,821
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Two words: base miles.

    You need them. You don't need to be doing hard intervals right now, especially combined with gym work.

    Going hard all the time does not make you faster in the end, as you are now learning.....and will have numbers to back it up with. It makes you moderately fast and burned out after several months. If racing is your goal, then you need to restructure your training plan for next winter (kinda too late now, unless you're not going to start racing until July). If hanging with the local club is your goal, then back off the intensity and cut down on the legwork at the gym.
    1999 Trek 2500 - hit by a car on it in May, 2011 and currently bikeless

  9. #9
    Senior Member doctorSpoc's Avatar
    Join Date
    Jan 2005
    Posts
    523
    Mentioned
    0 Post(s)
    Tagged
    0 Thread(s)
    Quote Originally Posted by GuitarWizard
    Two words: base miles.

    You need them. You don't need to be doing hard intervals right now, especially combined with gym work.

    Going hard all the time does not make you faster in the end, as you are now learning.....and will have numbers to back it up with. It makes you moderately fast and burned out after several months. If racing is your goal, then you need to restructure your training plan for next winter (kinda too late now, unless you're not going to start racing until July). If hanging with the local club is your goal, then back off the intensity and cut down on the legwork at the gym.
    +1 you need to ditch the Anaerobic Capacity workout.. if you want to do higher intensity workouts do upper L4 workouts.. most of your training this time of year should be ~95-105% FTP

    also you may be suffering from dehydration and over heating from improper cooling on the trainer.. you need as powerful a fan as you can get your hands on, cool the room as much as possible and drink lots... i have two large box fans with the window open (-15C outside, 5C inside)... improper cooling can lower your power output by 20-30W.. also even when cooling is ok, note that for most people, because of the lack of inertia loading indoors power outputs indoors are usually ~10-15W lower indoors

    Edit - as you use power more and more you will pay less and less attention to HR... HR fluctuates for many reasons (time of day, caffeine intake, yesterdays workout etc...) and is not really a reliable guide for training exertion...
    Last edited by doctorSpoc; 01-26-07 at 12:27 PM.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •