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Training Status??? (IV)

Old 08-20-15, 08:21 AM
  #326  
grolby
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Originally Posted by globecanvas View Post
Do it! I think it's great to see my friends' rides and it's cool to get attaboys and get-em-next-times.
+1

Originally Posted by mike868y View Post
i hate to admit it but strava was one of the reasons i finally decided to get a garmin. the phone app is just so unreliable. that and mapping for exploration purposes.
Why hate to admit it? The Strava haters are gonna hate, but there's no reason to be ashamed of it. Strava can be fun. I'll admit it's become largely extraneous for me, since the main benefit I derive from it is ride and time tracking, and Cycling Analytics is handling the former, now. But if I want to track my hours, it's still Strava, CA is surprisingly difficult to track weekly hours with. But I haven't gotten a KOM in forever, there are so many fast people around here.
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Old 08-20-15, 08:22 AM
  #327  
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Originally Posted by mike868y View Post
trail ride on the cross bike to cap off a really hard 10 days. recovery or off (i think it might rain?) tomorrow, openers saturday, then a dirt road/gravel/trail race on sunday (VOGP).
YES. Finally got my cross bike reconstructed and rode it in today, and I'm pretty excited about it.
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Old 08-20-15, 08:32 AM
  #328  
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This weekend I busted my tail on a 1 mile 4% climb to get a KOM, thought I got it but the segment was deemed 'not safe'.

Of course, the segment the opposite way downhill is still there, in which there is no way you can get it without running a light and blowing through several blind stop signs.
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Old 08-20-15, 10:14 AM
  #329  
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HR for wattages is down pretty significantly even toward the tail ends of rides, so either I'm really really well rested or i'm really really overtrained haha.

During the last block at the request of the coach I lowered my training power like 10-15% and it seems to have lead to a lot of benefits after a recovery period, I would wager because the lower wattages still provided 95% of the benefits with only 70-75% of the fatigue which meant day to day I could spend more time in zone. The progress is really apparent; the other day I did 2 sets of 3x5min with 2min recovery between efforts and I was doing them on rolling terrain and even did one downhill, at power I struggled to put out doing standard uphill 5x5 vo2 work with 5min recovery back in even May. The coolest part is that the target power was for ITT rather than vo2 this time, and it definitely did not feel hard. Just kind of cool to see consistency pays off more than singular hulk smash workouts.
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Old 08-20-15, 11:44 AM
  #330  
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Originally Posted by grolby View Post
+1



Why hate to admit it? The Strava haters are gonna hate, but there's no reason to be ashamed of it. Strava can be fun. I'll admit it's become largely extraneous for me, since the main benefit I derive from it is ride and time tracking, and Cycling Analytics is handling the former, now. But if I want to track my hours, it's still Strava, CA is surprisingly difficult to track weekly hours with. But I haven't gotten a KOM in forever, there are so many fast people around here.
yeah i mainly use strava for the social and tracking aspects. i don't think i've ever actually "gone" for a kom segment.
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Old 08-20-15, 11:48 AM
  #331  
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Went out and did the local hill route, did pretty well at maintaining ~300w for 3mins at a time over 5 hills, which was my goal. I still suck, albeit a little less each time I do these
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Old 08-20-15, 11:59 AM
  #332  
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I went on a 30min jog in the park this morning with some backwards running drills on a nice trim, flat field.

Also, I'm gonna go swim 20 laps or so at the community 25yd pool at lunch.


Shhhhhhhhhhhhhhhhhhhhhhh! Don't tell anyone.
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Old 08-20-15, 12:27 PM
  #333  
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Originally Posted by TheKillerPenguin View Post
Just kind of cool to see consistency pays off more than singular hulk smash workouts.
discipline > motivation
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Old 08-20-15, 12:45 PM
  #334  
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Originally Posted by TMonk View Post
I went on a 30min jog in the park this morning with some backwards running drills on a nice trim, flat field.

Also, I'm gonna go swim 20 laps or so at the community 25yd pool at lunch.


Shhhhhhhhhhhhhhhhhhhhhhh! Don't tell anyone.
Now that you're a triathlete you can just ride off the front of a race and win.
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Old 08-20-15, 01:08 PM
  #335  
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right...
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Old 08-20-15, 01:22 PM
  #336  
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1:15 with 6 x (1 minute 130% + 10 second all out sprint). Plus 2 sprints without the 1 minute interval first. Plus an unintentional panic sprint when the SUV I used to set the pick-and-roll when turning left across a busy road cut it way too close.

Doing the 1 minute hard interval before the sprint cuts about 200w off the sprint. Seems like a really useful thing to keep working on.
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Old 08-20-15, 02:03 PM
  #337  
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Looking at my various power outputs, I'm clearly anemic with 5sec and 1min (untrained according to ewang chart) and kind of OK with 5min and FTP (moderate on the chart). If I recall, 1 minute power responds pretty quickly to training? Not that I have anything going on to need it, so I'll have a month and a half until my last event of the season.
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Old 08-20-15, 02:12 PM
  #338  
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It does in my experience, it's also one of the worst feelings in the world when you're hitting it right
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Old 08-20-15, 02:12 PM
  #339  
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Max one minute responds super quick. When I started racing my one minute was 450w. Did one all out effort once a week before vo2 repeats and it was up to 635 in a couple weeks.
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Old 08-20-15, 02:13 PM
  #340  
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Thanks for the kind words, unfortunately, I'm too fat and the power is too low for a win. But it won't stop me from trying.

Originally Posted by bostongarden View Post
Keep going...you are going to win your race.
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Old 08-20-15, 02:26 PM
  #341  
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Last night:
Left work an hour before a group ride that I haven't done before, went hard all the way there and made it with 3 minutes to spare. Ride was fun, felt really slow after doing the fast morning ride every week. Pulled a lot, went for the final sprint, was neck and neck forever then another guy sped past right before the line. Only won one bunch sprint ever, at a cat 5 early bird crit. Aand it stays that way.
This morning:
Fast group ride. Just chilling in the pack mostly. Big break got away. Attcked at the hill a couple minutes out and held off the rest of the pack. Really slow on KOM hill. Easy ride to work. Visuallizing recovery until Saturday morning!
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Old 08-20-15, 04:22 PM
  #342  
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Originally Posted by TheKillerPenguin View Post
It does in my experience, it's also one of the worst feelings in the world when you're hitting it right
Originally Posted by aaronmcd View Post
Max one minute responds super quick. When I started racing my one minute was 450w. Did one all out effort once a week before vo2 repeats and it was up to 635 in a couple weeks.
Dumb question: when doing 1min, do I do 150% FTP consistently (right now 375w) or do I try and hit a higher number along the lines of my personal best (452w)?
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Old 08-20-15, 04:25 PM
  #343  
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did a 60min TT interval today. Happy to break 40k with just the TT bike on slow wheels, no skinsuit, no tt helmet, nothing. Stopsigns, left turns and all.
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Old 08-20-15, 04:26 PM
  #344  
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Originally Posted by hubcyclist View Post
Dumb question: when doing 1min, do I do 150% FTP consistently (right now 375w) or do I try and hit a higher number along the lines of my personal best (452w)?
I don't think there is a wrong answer. I'd start at 100 and try to end at 200. ramp up. alternately, start at 1000%PE and spend the last 30 seconds trying to maintain whatever AP number you have to that point.
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Old 08-20-15, 06:05 PM
  #345  
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2.5hrs with 2sets of 3x5min ~107% with 2min recoveries between efforts. Was supposed to be 3.5hrs, but I dun messed up and thought I was doing 2hrs easy today and didn't leave until too late.

edit: another cool thing about these intervals is the NP winds up essentially being 2x20 @ 100%

Last edited by TheKillerPenguin; 08-20-15 at 06:23 PM.
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Old 08-20-15, 09:23 PM
  #346  
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Training Crit - No calf cramps! Tried the Endurolytes and ZMA which may have done the trick. Cycling is a lot easier when your calves don't lock up...
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Old 08-21-15, 07:19 AM
  #347  
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off today. my upper body is so sore from doing hill repeats and cross riding with a backpack on. not to mention the apocalyptic level rain here today. a number of the streets i take to work were flooded.
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Old 08-21-15, 11:47 AM
  #348  
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weird weather today, the sun is periodically out but I think we're supposed to get more rain. Plus it's super humid. Anyhow 1 hr on Zwift, 7x1 intervals over 150%, my best interval was my last one at 390w. I must not have gone hard enough, no regurgitation
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Old 08-21-15, 12:02 PM
  #349  
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Played a bit of barefoot 1v1 soccer with my son yesterday and this morning my ankles and hips were super stiff and sore. Strangely though, not my knees.
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Old 08-21-15, 02:38 PM
  #350  
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Originally Posted by misterwaterfall View Post
I'm going the other direction of less data. My quarq has been broken for like 2 weeks and it's actually kind of nice to ride without power. I still have time/distance/elevation though
I've been riding my road bike a lot lately. Just the SRM PC-V.

It's kind of liberating to not worry about, "Oh, man, I'm going to have to write 'Super easy ride' as a ride title on Strava." when I get my ass handed to me up the local climb.
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