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Training Status??? (IV)

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Training Status??? (IV)

Old 02-07-16, 09:55 PM
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Originally Posted by mike868y
4:15 outside today, most of it with grolby and his coach. equal parts endurance and trying not to die on slush. grolby is much better at riding slush than i am.
This was fun. The secret is: confidence! And the remedy is ride a lot more stuff that makes you feel uncomfortable. It'll pay dividends when cross comes back around, and it's not bad to be better equipped for the unexpected on the road, too.
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Old 02-08-16, 07:43 AM
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2.5hrs on the indoor trainer yesterday (it was 39F with rain...nope). Ugh...I don't get mad, I get stabby.
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Old 02-08-16, 08:22 AM
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Originally Posted by globecanvas
Anybody ever try 30/30s on a climb? Thinking of trying it tomorrow.
One of the workouts I do is very similar to that, but is 40/20. Typically starts in 3 sets of 10min and I get worked up to 3 sets of 15min.
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Old 02-08-16, 08:47 AM
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easy hour today. spinning out the superbowl beers.
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Old 02-08-16, 03:54 PM
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Originally Posted by globecanvas
Anybody ever try 30/30s on a climb? Thinking of trying it tomorrow.

That was hard. I usually do the rest intervals around 70% which feels easy at the start of each set and a lot less easy at the end. But on the climb, I couldn't get the the rest intervals below 85% without falling off the bike. Legs got tired fast. I'll go back to doing these on the flats.
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Old 02-08-16, 04:31 PM
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Originally Posted by tetonrider
they didn't have to get any harder. just ride at the low end of whatever zone you are targeting with your new FTP instead of the upper end with your slightly lower FTP. boom-done!

Ha - How to cheat while training 101! But coach, I did do z5...
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Old 02-08-16, 06:04 PM
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Originally Posted by globecanvas
That was hard. I usually do the rest intervals around 70% which feels easy at the start of each set and a lot less easy at the end. But on the climb, I couldn't get the the rest intervals below 85% without falling off the bike. Legs got tired fast. I'll go back to doing these on the flats.
What exactly do you mean by 30/30s? like tabatas?
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Old 02-08-16, 06:09 PM
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Today was the last laying low day. From what I've been told this block is going to be just about as much volume as the last one but with vo2 2x/wk and ftp work taking the place of awc and tempo.
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Old 02-08-16, 06:59 PM
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Originally Posted by TMonk
What exactly do you mean by 30/30s? like tabatas?

Sort of. 30 seconds @ 140% + 30 seconds @ 70%, do that for 12-14 minutes, do 3 sets. The 70% is important, the workout gets easy if you just coast for the rest intervals. I didn't get all the way through them today because the 70% was more like 85%.
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Old 02-08-16, 07:04 PM
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thanks. I'd like to give that a try sometime soonish.
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Old 02-08-16, 09:01 PM
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Originally Posted by TheKillerPenguin
Today was the last laying low day. From what I've been told this block is going to be just about as much volume as the last one but with vo2 2x/wk and ftp work taking the place of awc and tempo.
VO2 taking the place of AWC... wondering. What happens to the AWC, and what is the purpose of training it early and replacing it now?
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Old 02-08-16, 10:11 PM
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Originally Posted by globecanvas
the workout gets easy if you just coast for the rest intervals.
well, that's a different workout. you'd then go much harder during the 30" "on" periods. they target different things.

(i don't think there's much point in coasting, though.)
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Old 02-09-16, 06:29 AM
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Yeah, I do more of a sprint/rest 30/30 workout when prepping for cross and let me tell you it gets DARK. Probably much less useful for road, though.
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Old 02-09-16, 07:41 AM
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Originally Posted by grolby
This was fun. The secret is: confidence! And the remedy is ride a lot more stuff that makes you feel uncomfortable. It'll pay dividends when cross comes back around, and it's not bad to be better equipped for the unexpected on the road, too.
Yup, cx probably saved me a nasty crash this weekend when my front wheel found a piece of metal and started sliding while I was braking at the bottom of a hill. Front wheel drifts with a high probability of a crash being an endo are just a bit on the exciting side.
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Old 02-09-16, 08:46 AM
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last week before a rest week. 1:45 on the rollers today. 5*4'.
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Old 02-09-16, 08:48 AM
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Originally Posted by aaronmcd
VO2 taking the place of AWC... wondering. What happens to the AWC, and what is the purpose of training it early and replacing it now?
I think the idea is that the highest part of your top end is the first thing to flatten out when you're doing lots of volume, and maintaining it with sprints and 8x30s requires wayyyyy less stress than doing vo2. So now I've gone through base maintaining anaerobic repeatability, actually boosted my sprint power, and according to the group ride I did on Saturday my vo2 power may have even come up. The tempo kept my ftp from dropping as well. Now I can add in focused vo2 stuff along with ftp on top of the volume I've gotten used to, to build on top of where I currently am.

I think that if volume increased AND I was told to do vo2 work at the same time I would've fallen apart completely. I would've lasted like 2-3 weeks and died.
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Old 02-09-16, 11:41 AM
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Ah I see. Sounds like the plans working so far! When you said AWC, I was thinking 1-2 minute intervals rather than the sprints you always post about.
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Old 02-09-16, 11:43 AM
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Moody Tuesday.

1.5 hours before work with 5x4 @115-120% on Moody road climb. Also a few 25 second sprints.
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Old 02-09-16, 12:04 PM
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Did the protocol I got from GC today, sounded better than what I had planned:

3x12', alternating 30/30s at 140%/70%. The math was nice and easy for me: 400/200.

I felt good, and was able to complete the workout. My precision with pacing these kinds of efforts needs a lot of work, and a few in the middle of each set suffered as a result, but I feel good about it overall.
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Old 02-09-16, 12:10 PM
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Got power again so impromptu FTP test this morning. Apparently it was overdue. Yay me.
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Old 02-09-16, 12:15 PM
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Originally Posted by caloso
Got power again so impromptu FTP test this morning. Apparently it was overdue. Yay me.
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Old 02-09-16, 12:26 PM
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I literally laughed out loud. Thanks.
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Old 02-09-16, 02:49 PM
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Holy balls today was hard. 3x15min 95% of FTP 90min total. I *barely* got through the second interval, and had to drop the power by 5% to make it through the third. Three days off for work travel.
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Old 02-09-16, 03:17 PM
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After that extended period off the bike, I'm sure that hurt!
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Old 02-09-16, 03:51 PM
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Originally Posted by aaronmcd
Ah I see. Sounds like the plans working so far! When you said AWC, I was thinking 1-2 minute intervals rather than the sprints you always post about.
The AWC is 30sec all out with 2min between efforts at like minimal effort. It's like what [MENTION=99188]tetonrider[/MENTION] was saying about it being a different workout than 30/30 tabata stuff. The wattage is typically 240%-170% (it always decreases as the workout goes on). It's the most painful stuff I'm given actually, as far as perceived effort goes I prefer doing anything else, even vo2.
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