Training Status??? (IV)
#2902
Senior Member
Join Date: Oct 2006
Location: Folsom, CA
Posts: 3,888
Mentioned: 32 Post(s)
Tagged: 0 Thread(s)
Quoted: 417 Post(s)
Likes: 0
Liked 3 Times
in
3 Posts
Strava premium does something similar. I use training peaks as well and while the values are different, the trends are consistent. I find Strava more user friendly and it's nice have buttons to turn on/off power or heart rate or both on the "PMC".
#2903
Version 7.0
Join Date: Oct 2006
Location: SoCal
Posts: 13,128
Bikes: Too Many
Mentioned: 297 Post(s)
Tagged: 0 Thread(s)
Quoted: 1341 Post(s)
Liked 2,483 Times
in
1,458 Posts
tired from last week so I backed off on the bike portion of my strength workout
30 minute - warm up
COMPLEX 1 (4 ROUNDS)
Drop Knee Squat - 8
Run Stance Squats - 3
box jumps - 10
single leg deadlift - 8
COMPLEX 2 (4 ROUNDS)
bulgarian split squat - 8
skaters - 30
Box Jumps - 10
single leg bridge - 8
COMPLEX 3 (4 ROUNDS)
pistol squat - 6
side lunge - 6
box jumps - 10
Rubber Band Walk. Forwards, Backwards, side to side. - 2 minutes
30 minutes - Z3
I can't really emphasize how damn hard this is. The strength portion is an hour of non stop activity. I'm just utterly turned inside out when it's over. It's incredibly taxing on the core as well. I'd have not thought that when I put it together.
30 minute - warm up
COMPLEX 1 (4 ROUNDS)
Drop Knee Squat - 8
Run Stance Squats - 3
box jumps - 10
single leg deadlift - 8
COMPLEX 2 (4 ROUNDS)
bulgarian split squat - 8
skaters - 30
Box Jumps - 10
single leg bridge - 8
COMPLEX 3 (4 ROUNDS)
pistol squat - 6
side lunge - 6
box jumps - 10
Rubber Band Walk. Forwards, Backwards, side to side. - 2 minutes
30 minutes - Z3
I can't really emphasize how damn hard this is. The strength portion is an hour of non stop activity. I'm just utterly turned inside out when it's over. It's incredibly taxing on the core as well. I'd have not thought that when I put it together.
I do some similar exercises. I do a warmup and then active stretching. I follow that up with band waling with the theory that band walking is more of a muscle activation exercise preparing for more difficult effort. Then I do my box jumps in sets with 1 minute rest between sets varying the height of the jump and move to the leg press where I do sets of 10 varying the weight with 1 minute rest between sets, followed by pistol squats and then bridges.
That is followed by upper body work and finish with isometric holds on the Roman chair with the theory that the Roman chair realigns the vertebrae and discs and adds additional work for the glutes and hamstrings. I close with foam rolling and stretching.
The marquee exercises for cycling in my routine are the box jump, leg press and Roman chair. The rest are for general health and my constant battle not to cede any strength to aging.
#2904
Senior Member
does the strava PMC use heart rate though? the strava page implies that it's just for power...
"Fitness & Freshness
For power meter users. Visualize exactly when and where you’re at your freshest or most fatigued during your rides. Anticipate those peaks and valleys and stay on top of your performance."
#2905
Ninny
Join Date: Jan 2010
Location: The Gunks
Posts: 5,295
Mentioned: 53 Post(s)
Tagged: 0 Thread(s)
Quoted: 686 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Strava "suffer score" is HRTSS. If you have a premium account you can run the Fitness/Freshness (PMC) off of HR, power, or both.
Last edited by globecanvas; 01-04-16 at 02:29 PM.
#2906
Senior Member
Join Date: Oct 2006
Location: Folsom, CA
Posts: 3,888
Mentioned: 32 Post(s)
Tagged: 0 Thread(s)
Quoted: 417 Post(s)
Likes: 0
Liked 3 Times
in
3 Posts
does the strava PMC use heart rate though? the strava page implies that it's just for power...
"Fitness & Freshness
For power meter users. Visualize exactly when and where you’re at your freshest or most fatigued during your rides. Anticipate those peaks and valleys and stay on top of your performance."
"Fitness & Freshness
For power meter users. Visualize exactly when and where you’re at your freshest or most fatigued during your rides. Anticipate those peaks and valleys and stay on top of your performance."
#2908
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
Back to the grind: 2x30'. Adjusted my FTP down 10w as an estimate. I'll do a proper test later this week, but if I feel the same as today, it might have to come down a few more. Blergh.
#2909
Ninny
Join Date: Jan 2010
Location: The Gunks
Posts: 5,295
Mentioned: 53 Post(s)
Tagged: 0 Thread(s)
Quoted: 686 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Cycling Analytics can also use HR-based TSS (some additional formula applied to TRIMP) for their training load tracker. I use this for XC ski training. For MTB I just make up a TSS, I feel like I have a pretty good handle on what different types of rides feel like.
Cycling Analytics is a much better tool than Strava for training stuff.
Cycling Analytics is a much better tool than Strava for training stuff.
#2912
Senior Member
Join Date: Oct 2006
Location: Folsom, CA
Posts: 3,888
Mentioned: 32 Post(s)
Tagged: 0 Thread(s)
Quoted: 417 Post(s)
Likes: 0
Liked 3 Times
in
3 Posts
Cycling Analytics can also use HR-based TSS (some additional formula applied to TRIMP) for their training load tracker. I use this for XC ski training. For MTB I just make up a TSS, I feel like I have a pretty good handle on what different types of rides feel like.
Cycling Analytics is a much better tool than Strava for training stuff.
Cycling Analytics is a much better tool than Strava for training stuff.
#2913
Senior Member
hmmm, looks like to calculate hrTSS you need a maximum HR value? what's the best way to get this, I honestly think the highest I've ever seen is ~165.
#2914
Ninny
Join Date: Jan 2010
Location: The Gunks
Posts: 5,295
Mentioned: 53 Post(s)
Tagged: 0 Thread(s)
Quoted: 686 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
What you actually need is HR zones, which can be automatically set off your max HR. If 165 is the highest you have ever seen, including times when you have completely blown up, then you could start by entering that as a max. Ideally though you would use some protocol to establish your LTHR and set zones from that.
#2915
Senior Member
Join Date: Aug 2007
Posts: 4,449
Mentioned: 64 Post(s)
Tagged: 0 Thread(s)
Quoted: 693 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
doesn't require the premium account to simply get hrTSS from any given workout. i've never looked at a PMC within training peaks (so don't know if that is basic or premium), but if it is available then there should be no reason it will NOT work with only activities containing HR values.
#2916
Senior Member
What you actually need is HR zones, which can be automatically set off your max HR. If 165 is the highest you have ever seen, including times when you have completely blown up, then you could start by entering that as a max. Ideally though you would use some protocol to establish your LTHR and set zones from that.
#2917
Ninny
Join Date: Jan 2010
Location: The Gunks
Posts: 5,295
Mentioned: 53 Post(s)
Tagged: 0 Thread(s)
Quoted: 686 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
Yes, Account/Linked Accounts will let you pull in everything from Strava to CA. The syncing options there are for pushing rides from CA to Strava, but you will also see "import rides" at the bottom (after you set up the linked accounts).
Originally Posted by https://www.cyclinganalytics.com/blog
On the topic on importing and exporting rides, a number of people have asked about automatic importing from Garmin Connect. This isn’t yet supported, and the main issue is that Garmin charges US$5000 to access this. When this doesn’t seem like so much money, I imagine that this will be added to the site.
Last edited by globecanvas; 01-04-16 at 03:52 PM.
#2918
¯\_(ツ)_/¯
Join Date: Jun 2008
Location: Redwood City, CA
Posts: 10,978
Bikes: aggressive agreement is what I ride.
Mentioned: 109 Post(s)
Tagged: 0 Thread(s)
Quoted: 967 Post(s)
Likes: 0
Liked 4 Times
in
4 Posts
#2920
Not actually Tmonk
Join Date: Jun 2007
Location: San Diego, CA
Posts: 14,144
Bikes: road, track, mtb
Mentioned: 140 Post(s)
Tagged: 0 Thread(s)
Quoted: 2641 Post(s)
Liked 3,153 Times
in
1,660 Posts
tired. Hard group ride S, and 80mi team ride w 6k vertical yesterday to cap off a 3 week block. it's raining a lot this week so I guess I timed it nicely.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
#2921
Not actually Tmonk
Join Date: Jun 2007
Location: San Diego, CA
Posts: 14,144
Bikes: road, track, mtb
Mentioned: 140 Post(s)
Tagged: 0 Thread(s)
Quoted: 2641 Post(s)
Liked 3,153 Times
in
1,660 Posts
on another note, I've noticed that my CTL value for a given date drops over time in WKO+. I don't think it's supposed to do that - at least it doesn't make any sense to me. I'm going to record CTL from Su 1/3/2015 over a few weeks and see if something fishy is indeed going on here. I think my true CTL should be higher than what WKO+ says.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
#2922
Senior Member
What I do like about Strava's power stuff is how easy it is to read specific times on the power curve..I don't use Training Peaks, but on WKO its kind of a pain and you have to hover over the line just right and hope its where you are trying to look
#2923
Senior Member
Join Date: Oct 2013
Location: Phoenix, AZ
Posts: 956
Bikes: Giant TCR, Giant Anthem, Felt CX
Mentioned: 9 Post(s)
Tagged: 0 Thread(s)
Quoted: 65 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
It's supposed to rain here all week too. It will be a recovery week with a little cross training, and possibly a spin class.
#2924
Senior Member
Join Date: Jul 2005
Location: Portland, OR
Posts: 2,910
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 140 Post(s)
Liked 327 Times
in
161 Posts
on another note, I've noticed that my CTL value for a given date drops over time in WKO+. I don't think it's supposed to do that - at least it doesn't make any sense to me. I'm going to record CTL from Su 1/3/2015 over a few weeks and see if something fishy is indeed going on here. I think my true CTL should be higher than what WKO+ says.
#2925
Senior Member
The race last night pushed me over the edge and I have a cough and sore throat today. I guess I'll sleep in tomorrow. It'll be raining all week though, now I'm wishing I had rollers. My wife actually prefers I spend money than ride in the rain. If I want to do up to 400 watts would I need resistance?