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Training Status??? (IV)

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Training Status??? (IV)

Old 01-26-16, 11:34 AM
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Originally Posted by mike868y
one of my favorite workouts. just long enough to be a whole different came as opposed to 5' intervals but short enough to be much more intense than 20'.
Very true. I get bored doing 20min intervals on the trainer, too.

Also, the 10min reps more closely resemble the hills that I'll see on the MTB around here. I'll be racing on the road simply to build some race fitness, but MTB and associated efforts will be my focus.
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Old 01-26-16, 12:25 PM
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Originally Posted by Duke of Kent
Best workout in a long time. 4x10min, 5min rest in between. Started off really hard on each interval, trying to train my body for race starts, far and away my weakest point.

Good average power, and no real drop off on any.
Are you targeting a particular percentage of FTP on these or is it more like as hard as you can go for the interval?
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Old 01-26-16, 01:14 PM
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3 hours this morning, chilly out.

Attempted zone 2 but took a stupid up/down route that didn't agree with my plans.
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Old 01-26-16, 01:22 PM
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145 lbs. hit my vacation goal
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Old 01-26-16, 01:28 PM
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nice. I've lost ~5lbs from not drinking in Jan, but I'm ready for this **** to be over. I want to have a drink my gf, family, co-workers and teammates at events off the bike.
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Old 01-26-16, 01:28 PM
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2x30' this morning, 96 and 98%
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Old 01-26-16, 01:36 PM
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Originally Posted by TMonk
nice. I've lost ~5lbs from not drinking in Jan, but I'm ready for this **** to be over. I want to have a drink my gf, family, co-workers and teammates at events off the bike.
I haven't totally cut out drinking but have been trying to abstain M-Th (as opposed to the usual "beer with dinner") and I think it's definitely made a difference in weight loss and also how i feel in the morning.
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Old 01-26-16, 01:45 PM
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Yeah - I think I may try to drink a little less than I was before my 1 month hiatus.
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Old 01-26-16, 03:07 PM
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Originally Posted by caloso
Are you targeting a particular percentage of FTP on these or is it more like as hard as you can go for the interval?
There is no science to what I'm doing, really. Attempting to mitigate my biggest weak area, the start of an MTB or CX race.

I'm basically trying to mimic a race-like scenario, in which I (and everyone else) gets off the line hard, gradually dropping down into a sustainable pace. First 30s at around 425w, next 30 at 400w, then settle in and drag it out to 10min. The first minute really destroys the ability to have a nice high average, but MTB racing isn't a TT (well, unless you're racing an actual MTB TT).

I did 335w, 331w, 331w, and 332w for the 4 intervals last night, with the 5min between each done at 150w or so. The last time I did a hard 20min test I averaged 341w. The last 30min effort I did was 336w, IIRC. So, I estimate my FTP to be 320-325w.

Once the weather improves I'll start doing some longer efforts. Or, just more 10min efforts. Or both.
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Old 01-26-16, 03:13 PM
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How important is/what do you do for the warm-up before you start hitting 400w?
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Old 01-26-16, 03:36 PM
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first time outside in maybe 2 months, 2.5hrs, my bike needs a good cleaning but felt good to be out
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Old 01-26-16, 04:13 PM
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Originally Posted by Doge
How important is/what do you do for the warm-up before you start hitting 400w?
Generally speaking, I feel like garbage if I try to go from 10min of easy spinning into any workout. Last night, for example, I watched a movie for 15min, pedaling at unknown wattage, but I was gradually increasing the effort. I didn't even have my SRM turned on. From there, I turned on the SRM, and did a few 1min efforts going from 250-350w during the course of the effort. Then a few short sprints to get the heart rate up but not fatigue the legs.

I've found that I'm the type of person that performs best when I can bring a trainer or rollers to an MTB race. A lot of people like to just ride around, but I'm very rarely, if ever, warmed up enough via the "riding around" method.
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Old 01-26-16, 05:26 PM
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Originally Posted by Doge
How important is/what do you do for the warm-up before you start hitting 400w?
in my experience performance is not impacted by warmup, but perceived pain is definitely affected by warmup.
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Old 01-26-16, 08:08 PM
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Originally Posted by Ygduf
in my experience performance is not impacted by warmup, but perceived pain is definitely affected by warmup.
I think I agree with this. I've never had much of a warm-up habit and am generally able to go from zero to max without too much trouble. Unlike DoK the start is probably the best of my race when I do CX. I've also found it's pretty easy to overdo a warm-up and impact performance negatively. But I do find that a lack of warm-up can make the first half to full lap of a cross race uncomfortable sometimes. For road, though, it's seldom been an issue for me.
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Old 01-26-16, 08:56 PM
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Same workout as this past Friday, 30/30 vo2 then 20 minutes tempo. Felt much better tonight

https://www.strava.com/activities/479316184
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Old 01-26-16, 09:09 PM
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For road races, 15 minutes loosening up is all I ever needed. For crits, I always did best with a stepped warmup. The same routine before every race. For a double race day, the second warmup was a rollaround with a couple of bursts.
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Old 01-26-16, 09:41 PM
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I still need to figure out a warmup routine for crits. A lot of the times when I get dropped, one of the reasons is because my legs feel like crap. Then I get dropped and start to feel better. Actually, that probably isnt because of my warmups...
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Old 01-26-16, 09:48 PM
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I'll send you one.
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Old 01-26-16, 11:49 PM
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Rest week. Yesterday was super easy commuting (half hour over 4 rides).
Today was let myself go hard a tad commuting, plus half hour spinning on the rollers.

It's amazing how I won't notice the sweat in a hard race, but feel it very much after half hour of zone 1 in 50 degree temps on the balcony.

Practiced spinning up on rollers, hit 178 rpm this time. Realized I get a bit bouncy between 120 and 150, then smooth out again at higher rpms.
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Old 01-26-16, 11:53 PM
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For warm ups, I never had a routine, but lately I notice I feel better going hard after either an hour or more riding, or after hurting for several minutes and recovering. Might start trying to figure out a good routine this year.
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Old 01-26-16, 11:56 PM
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Maybe 15 minute gradual ramp up to threshold, rest a bit, then a couple 1 minutes at VO2? Seems like that might do the trick without getting overly fatigued. A compromise between a whole effing hour and too much hurt.
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Old 01-27-16, 12:14 AM
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Originally Posted by Wylde06
I still need to figure out a warmup routine for crits. A lot of the times when I get dropped, one of the reasons is because my legs feel like crap. Then I get dropped and start to feel better. Actually, that probably isnt because of my warmups...
What are your crit warmups like now?
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Old 01-27-16, 04:59 AM
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Originally Posted by shovelhd
For road races, 15 minutes loosening up is all I ever needed. For crits, I always did best with a stepped warmup. The same routine before every race. For a double race day, the second warmup was a rollaround with a couple of bursts.
Same story.

Though for years I'd roll around for 45 minutes as a warm up, and won races without a warm up due to rain or other circumstances.

In training I can hit high tempo without a warmup but once I start going above ftp I need to be warmed up.
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Old 01-27-16, 06:29 AM
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Originally Posted by mattm
What are your crit warmups like now?
They are never the same. Sometimes I will just roll around and jump hard a few times, other times I will get on the trainer/rollers and ride steady with a few "harder" efforts. My best warmup was for Tulsa Tough this past year. I spent an hour on the trainer and actually did some harder efforts that helped wake the legs up (the race itself was ****, for other reasons). If its hot I tend to not do as much.

I have no sort of consistent warmup for any race, and that's something I need to figure out because I feel like that's part of what kills me in the first few minutes
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Old 01-27-16, 07:41 AM
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Begin hell week proper. 5hrs with 7-8 sprints in the first hour.
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