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Training Status??? (IV)

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Training Status??? (IV)

Old 01-14-16, 02:10 PM
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Anyone ever base their FTP off a best 60 min NP? I have like a 50 watt gap between FTP and 60 min NP.
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Old 01-14-16, 02:38 PM
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back after almost a week off, got in 90mins z2, a little z3
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Old 01-14-16, 02:46 PM
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Originally Posted by hack
Don't deprive me of my inflated TSS!!

Regarding FTP, it may be low, but it is based off my last test. My body just falls apart after 10 minutes and power plummets. I get high TSS values when I hit a few 30-60s efforts at full gas (~750 watts) with recovery (150-200 watts) between efforts. Last night was on the trainer and consisted of 4 or 5 30s sprints around 800 watts and a 75s effort around 600 watts. Couldn't shift into big ring for some reason so I was in advertently getting some high cadence stuff (140), too.

Have been working hard this offseason with sustained efforts around 20min (a lot of 2x20's) and could probably bump my FTP up after another test. Was supposed to test a couple days after dislocating my shoulder, but that all went out the window while I've been recovering. I'll probably do another test in a couple weeks after getting some regular riding in.
I'm similar in the way that I test poorly, but if I set my FTP to what my actual test was, my TSS/IF #'s end up way too high.

At some point I decided to adjust my FTP to make my numbers make more sense (i.e. if I was getting 120 TSS from a 60 min crit, then it's a sign my #'s are off - adjusting until that crit is closer to 100 is what I did).

Which is not to say my testing totally disagrees with my set FTP, but if I set my Ftp based on actual tests it ends up like yours, too damn high.

In the long run it doesn't matter (TSS anyway) - it only matters if you're doing workouts at X% of FTP, that will mean you're not pushing hard enough in those workouts.
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Old 01-14-16, 02:59 PM
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I've had a busy week. I did a practice crit on Tuesday night. The local University team were out, many of them doing a crit for the first time. Lots of people who's fitness exceeded their bike handling skills (which is basically how mtn biking is for me but at least I do that solo ha!). I survived. My husband was doing a crit for the first time too. He was the least sketchy of the new people and stayed upright which was a relief as he was on one of my bikes.

Yesterday was intervals. Why does 6x4 min feel so much worse than 3x15?

Today I did the group ride then went to do some climbing. I could feel something wrong with my left cleat/pedal. When I unclipped at the top of the steep climb, a piece of black plastic fell off my cleat. The cleat was now loose and I was miles away from anyone I knew. Luckily I had passed some construction workers on the climb so I rolled to them and we tried to tighten the rest of the cleat down with a screwdriver. I could feel it come loose a few miles later so I didn't unclip from that pedal which felt awkward because I always put that foot down, and I managed to hit a red light at almost every intersection. Made it to work but need new cleats!
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Old 01-14-16, 03:05 PM
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Originally Posted by hack
Anyone ever base their FTP off a best 60 min NP? I have like a 50 watt gap between FTP and 60 min NP.
I never test 'properly', and I just base my numbers off breakaway efforts. I find sitting in the pack and surging can lead to inflated values, but NP from semi steady efforts from breakaways works fine for me.

There's also the W' feature in GC which works well as a check. It said I should up FTP by 3W after this weeks evening surgy crit, which probably means it's set about right.
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Old 01-14-16, 03:06 PM
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Originally Posted by mattm
I'm similar in the way that I test poorly, but if I set my FTP to what my actual test was, my TSS/IF #'s end up way too high.

At some point I decided to adjust my FTP to make my numbers make more sense (i.e. if I was getting 120 TSS from a 60 min crit, then it's a sign my #'s are off - adjusting until that crit is closer to 100 is what I did).

Which is not to say my testing totally disagrees with my set FTP, but if I set my Ftp based on actual tests it ends up like yours, too damn high.

In the long run it doesn't matter (TSS anyway) - it only matters if you're doing workouts at X% of FTP, that will mean you're not pushing hard enough in those workouts.
Interesting. I'll look into some different approaches after the next test. The alternative is to perform better during tests, which sounds awful.
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Old 01-14-16, 03:11 PM
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Originally Posted by hack
The alternative is to perform better during tests, which sounds awful.
Yeah really.

As a wise woman once said, "Ain't nobody got time for that."
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Old 01-14-16, 03:16 PM
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Originally Posted by mattm
Yeah really.

As a wise woman once said, "Ain't nobody got time for that."
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Old 01-14-16, 03:53 PM
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You guys wont believe this, but when it is in the high 20s you'll probably wind up not hitting your usual numbers and will abort your test.

My sandwiches froze :-|
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Old 01-14-16, 04:01 PM
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Originally Posted by TheKillerPenguin
You guys wont believe this, but when it is in the high 20s you'll probably wind up not hitting your usual numbers and will abort your test.

My sandwiches froze :-|
what's on your agenda for tomorrow. the other guy blew me off.
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Old 01-14-16, 04:08 PM
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Originally Posted by gsteinb
what's on your agenda for tomorrow. the other guy blew me off.
Theoretically 4hrs, we shall see what the boss says after today though. I'll keep you posted.
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Old 01-14-16, 04:40 PM
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Originally Posted by rideaz
..... My husband was doing a crit for the first time too. He was the least sketchy of the new people and stayed upright which was a relief as he was on one of my bikes.
....
priorities ;-)
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Old 01-14-16, 04:49 PM
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meanwhile, I set my threshold 20w higher than anything I can do on flat ground but a full 40w less than 95% of what I can do uphill.

the real key, like Matt said, is that it doesn't ****ing matter and consistently working hard is about all you can ask for regardless of what the number says.
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Old 01-14-16, 04:55 PM
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I did my noon group race-ride today. I was dying. It was windy and cold and I think the last bit of rain washed the dry/wax lube off my chain or something because it felt 5% hard just sitting in. I thought I had a flat or my break was rubbing or my hubs were bad or something.
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Old 01-14-16, 05:12 PM
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Originally Posted by valygrl
priorities ;-)
haha, yeah, one of the main reasons I went to the crit was to keep an eye on my bike ;-)
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Old 01-14-16, 09:02 PM
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Built the left half and filled the right half of the power curve today. Went to the gym for a leg workout featuring warmup, band walking, box jumps, leg presses, pistol squats and roman chair. I do these in sets with recovery between to reload the ATP-PC system. I changed into cycling clothes and went home for 30 minutes of Zwift at low tempo.
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Old 01-14-16, 09:05 PM
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Took a shot at the Zwift SST medium workout...2x30 sweet spot over/under with a 1 minute ~110% interval between sets.

Had to bail halfway into the second interval..tough workout

https://www.strava.com/activities/470586467

I will finish this one eventually

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Old 01-14-16, 09:12 PM
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Looking forward to getting back to VA and having someone to ride with. The weather has not been cooperating.

While I kept my weight very low, I feel like this winter break wasn't very successful from a training point of view. Did plenty of tempo, and a good amount of mileage, but didn't really enjoy myself on the bike. Watching bike races isn't the same as riding outside, and riding outside solo while freezing my ass off isn't super fun, either. I headed to the SW for a week hoping to catch better weather, but it wasn't, and only got in one day of off-road riding over the last month. That sucks.
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Old 01-14-16, 11:33 PM
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more rain so more VO2 intervals on zwift
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Old 01-14-16, 11:37 PM
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Morning race ride before riding to work, 3.5 hours total. Sat in on the ride cuz not sure where I am yet in fitness and didn't want to blow up. Late break of around 6 guys got away a few minutes out. I won the field sprint and passed all but 2 guys in the break. Feels good to finally win a sprint here and there even if I'm not first across the line.
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Old 01-15-16, 01:25 AM
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This El Nino winter is testing my resolve to ride outdoors all year.
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Old 01-15-16, 06:20 AM
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easy hour, day 14/100

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Old 01-15-16, 06:52 AM
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Originally Posted by hack
Anyone ever base their FTP off a best 60 min NP? I have like a 50 watt gap between FTP and 60 min NP.
My best 60' NP was within a watt or two of my estimated FTP, and I cracked HARD afterwards. But that was a hilly road race. I've had other 60' NP numbers that were higher than my estimated FTP in crits. Basically, be cautious.
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Old 01-15-16, 09:31 AM
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Business as usual the consensus is yesterday doesn't much count, so 4hrs.
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Old 01-15-16, 12:28 PM
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Originally Posted by grolby
My best 60' NP was within a watt or two of my estimated FTP, and I cracked HARD afterwards. But that was a hilly road race. I've had other 60' NP numbers that were higher than my estimated FTP in crits. Basically, be cautious.
This sounds right to me. In my case it was a flattish RR with a lot of wind. Got dropped in the crosswind and suffered like a dog in a headwind to reattach.
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