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Training Status??? (IV)

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Training Status??? (IV)

Old 02-14-16, 02:07 PM
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i mean i don't really know what i'm doing either, but i'm trying to work on my weaknesses which is short high intensity efforts. the thought with the 4*10s first is that the times in a race when those short efforts are crucial you're not fresh but already fatigued from earlier efforts. shrug. back when i had my last halfway decent season i did 10' intervals basically all winter long and really came out swinging.
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Old 02-14-16, 09:43 PM
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3 hour race yesterday, 260 TSS
4+ hour hilly ride today, mostly endurance with a small bit of this and that here and there, 245 TSS
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Old 02-14-16, 11:55 PM
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My weakness right now is lack of snap. I rode exactly where I wanted to be all race yesterday but when the decisive move went, I missed the wheel and missed the race.
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Old 02-15-16, 12:13 AM
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Originally Posted by caloso
My weakness right now is lack of snap. I rode exactly where I wanted to be all race yesterday but when the decisive move went, I missed the wheel and missed the race.
im missing a ton of power in sprint finishes right now. I can hit targets in training and group rides, but I'm burning too many matches in races before getting to the sprint (see below for mutual dissapointment).


Last edited by hack; 02-15-16 at 12:18 AM.
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Old 02-15-16, 08:48 AM
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Originally Posted by mike868y
a little up in the air about tomorrow. debating between starting my rest week or taking advantage of my day off to get a workout in.
going to stick to the plan and start the rest week today. will spin for an hour later today.

the downside to using a PMC (i'm using the strava version based on HR) is that you have to watch chronic stress go down during rest weeks. gives me anxiety. compounded by the fact that HR-based stress tracking seems to undervalue shorter efforts.

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Old 02-15-16, 09:41 AM
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Running in -15 Celsius Temps really sucks, but I'm getting a hang of it
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Old 02-15-16, 09:44 AM
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Originally Posted by mike868y
going to stick to the plan and start the rest week today. will spin for an hour later today.

the downside to using a PMC (i'm using the strava version based on HR) is that you have to watch chronic stress go down during rest weeks. gives me anxiety. compounded by the fact that HR-based stress tracking seems to undervalue shorter efforts.
The cool thing is that freshness comes up quicker than chronic stress goes down, so if you've been doing decent work during your block your fitness floor should be higher, which allows you to reach higher during the next block.
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Old 02-15-16, 09:49 AM
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Originally Posted by hack
im missing a ton of power in sprint finishes right now. I can hit targets in training and group rides, but I'm burning too many matches in races before getting to the sprint (see below for mutual dissapointment).

Not too disappointing - it looked pretty close.

If I gave you that leadout I wouldn't necessarily be disappointed the guy sprinted around, fwiw.

Nice job on 2nd.
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Old 02-15-16, 09:51 AM
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Originally Posted by mike868y
going to stick to the plan and start the rest week today. will spin for an hour later today.

the downside to using a PMC (i'm using the strava version based on HR) is that you have to watch chronic stress go down during rest weeks. gives me anxiety. compounded by the fact that HR-based stress tracking seems to undervalue shorter efforts.
You don't have to lose a ton of CTL during a rest week - are you not riding at all during a rest week? All easy rides?
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Old 02-15-16, 10:04 AM
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still going to ride. plan is easy hour monday/wed/friday with 1.5hrs z2 w/ some 3ish minute threshold efforts on tue/thurs, then back to training saturday.

it's probably just differences in the strava "fitness" algorithm. also, because it's based on hr things like the 30" efforts I did on saturday aren't really reflected in the "training stress."

tl;dr it's just me being anal and i'm on the fast track to buying/using a powermeter again.
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Old 02-15-16, 10:05 AM
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Originally Posted by caloso
My weakness right now is lack of snap. I rode exactly where I wanted to be all race yesterday but when the decisive move went, I missed the wheel and missed the race.
I think that comes with couple of races
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Old 02-15-16, 10:11 AM
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Not sure where to post this, but interesting data on HR changes seen this year only. I have been collecting HR data on my kid for going on 10 years now. This year his TT effort has his HR several BPM below last year, and the year before... I think it is the rowing. His max remains about the same (for 10 years) when rowing, but we have not seen it on the bike this year, or close. While this supports the case HR is variable and not to be trusted, it does not seem to vary within the season. I'm thinking this means the focus should be on adding mass and less aerobic on the bike. The endurance piece is still to be dealt with and that tends to offset gains in mass.
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Old 02-15-16, 10:26 AM
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My ex was a national level rower and went from 4-1 in like 2 years. I know of a few other rowers that successfully made the transition as well. Just a general observation that rowing seems to naturally compliment cycling talent.
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Old 02-15-16, 10:35 AM
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Originally Posted by mattm
Not too disappointing - it looked pretty close.

If I gave you that leadout I wouldn't necessarily be disappointed the guy sprinted around, fwiw.

Nice job on 2nd.
Looking at the data, my power was just nowhere in all of my sprints this weekend. If I had been anywhere close to what I've been able to do lately, I'd have won the sprint in the video. Oh well...
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Old 02-15-16, 10:39 AM
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45 minutes easy. Can't shake this cough. Quads still sore. What's everyone's thoughts on using a foam roller?
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Old 02-15-16, 10:42 AM
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When I'm really sore and have a rest day coming up, I will sometimes roll my legs out. If I'm sore and have a workout the next day, unless I'm very gentle about it I find massage/rolling can make me feel worse.
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Old 02-15-16, 10:44 AM
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Originally Posted by burger0014
45 minutes easy. Can't shake this cough. Quads still sore. What's everyone's thoughts on using a foam roller?
I foam roll at least every other day.. definitely on an easy/rest day. I also stretch daily especially on the weekends right after particularly long/hard rides. Massage stick helps too.
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Old 02-15-16, 10:53 AM
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Originally Posted by hack
Looking at the data, my power was just nowhere in all of my sprints this weekend. If I had been anywhere close to what I've been able to do lately, I'd have won the sprint in the video. Oh well...
It is hard to tell from the video, but it looks like the problem is that you were forced to spend a little too much time in the wind moving up the right side in the last couple of laps. That probably took a bit off your peak power. Nice job though on the 2nd place.
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Old 02-15-16, 11:51 AM
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Originally Posted by burger0014
45 minutes easy. Can't shake this cough. Quads still sore. What's everyone's thoughts on using a foam roller?
I foam roll 2-3 times a day most days. Started doing it that much 2 years ago when I was in PT for my leg/hip and try to keep up on it most days.

If you haven't used one before, it will suck the first few times using it..
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Old 02-15-16, 11:54 AM
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<3 foam rollers
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Old 02-15-16, 12:00 PM
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Taking four days off the bike next Fri-Mon to take an ex-coworker, current co-worker (high brass: Chief Scientist), a cousin and my father to my Tio's (read: uncle) place in Gonzaga Bay, Mex for a trip. The Tio will be there as well. The recreation itinerary will be primarily fishing (of course), but also some hiking, off-roading, snorkeling, and just chill shore-casting. Also beer drinking, of course.

The ex and current co-workers are experienced sports fisherman in the own regards, and are seriously excited about the trip. They're both buddies of mine that I mountain bike with regularly, and occasionally have beers with after work. I'm looking forward to the trip.

Having said that, I'm trying to put in a solid T/W/Th on the bike, which may look something like this:

T: 4x5' VO2 115% on Fiesta, will roll over to Soledad after and try to climb it at 100% (bout 15min I think)
W: 2x30' Z4, first at 95%, second higher by feel
Th: 4hrs high z2 up and down the coast, with sprints. My mgr said that I can come into work late so I'm in the clear.
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Old 02-15-16, 12:06 PM
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It was really, really cold this weekend so we had a couple trainer parties. I got in just shy of 6 hours total on the trainer over both days. It was pretty grim. Rest week starts today. Pretty excited about the next block, I'll finally be starting some threshold work.
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Old 02-16-16, 08:55 AM
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didn't end up riding yesterday...so there goes my whole "ride every day for 100 days" thing. whatever.

1.5 hours this morning. z2 with 3*3' threshold efforts at the end.

rest weeks...boring.
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Old 02-16-16, 08:58 AM
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I did 4x5' intervals at 105% this morning. For all four of them, AP > NP, albeit by one or two watts. Because math, I guess.
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Old 02-16-16, 09:14 AM
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strength work and tempo

148 lbs. Surprised. First time on a scale since vacation.
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