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Training Status??? (IV)

Old 02-16-16, 09:19 AM
  #3826  
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Is that low or high for you?
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Old 02-16-16, 09:21 AM
  #3827  
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couple pounds under where I typically race at.
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Old 02-16-16, 09:22 AM
  #3828  
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Nice!
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Old 02-16-16, 12:28 PM
  #3829  
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It's nearly 60 out but there are still ice patches on the roads and the rain is crazy. So, 2hrs trainer derpin.
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Old 02-16-16, 06:44 PM
  #3830  
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Working on my weaknesses. Of which I have many.
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Old 02-16-16, 07:09 PM
  #3831  
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4x4 z5 on the trainer

i've decided to do more z5 stuff this year. i don't know why but i would rather much do 1' intervals or tabata/microbursts then ride up a hill hard for 5-6 minutes. hoping z5 would help the ftp more so
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Old 02-16-16, 07:33 PM
  #3832  
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Starting to add to the longer intervals..

2x25 sst, shortened the rest to 7 minutes from the 10 minutes I was doing on the 20 minute intervals. Felt pretty good. 238 and 241 watts.

https://www.strava.com/activities/495250295
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Old 02-16-16, 08:52 PM
  #3833  
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Originally Posted by caloso View Post
Working on my weaknesses. Of which I have many.
I think by just riding I am working on my weaknesses.
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Old 02-17-16, 08:19 AM
  #3834  
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omg vo2 so excite
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Old 02-17-16, 08:38 AM
  #3835  
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easy hour on the rollers. had to do it on the fg because my road and cross bikes are in various stages of mechanical dismay.
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Old 02-17-16, 09:27 AM
  #3836  
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Just had two full days off. A little unintentional, I had hoped to get in a short spin somewhere, but I was busy. Besides I had job interview yesterday and that was, like, 300 TSS or something. Easy commute in beautiful weather today, though!
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Old 02-17-16, 01:31 PM
  #3837  
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Originally Posted by Wylde06 View Post
I think by just riding I am working on my weaknesses.
Hell yeah.
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Old 02-17-16, 01:35 PM
  #3838  
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4 full days skiing in Washington state - powder, steeps, cliffs, etc. Tough on legs. 1000+ TSS. Taking a few days off from exercise.
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Old 02-17-16, 02:13 PM
  #3839  
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Nice skiing @Gramercy

my workout this morning went well: 2x30' at 95%. I had some pretty awesome sensations in the opening stretches of interval 2 where I just felt great.
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Old 02-17-16, 04:24 PM
  #3840  
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Originally Posted by TheKillerPenguin View Post
omg vo2 so excite
Head and shoulders above any other vo2 workout wattage I've ever put out. More vo2 tomorrow. Moar excite!
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Old 02-17-16, 05:07 PM
  #3841  
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90' of tempo on the FG.
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Old 02-17-16, 08:06 PM
  #3842  
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1 hour on the trainer.

I think my legs are dead.
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Old 02-17-16, 10:14 PM
  #3843  
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Rain day in So Cal.
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Old 02-17-16, 11:55 PM
  #3844  
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Yesterday: Moody Tuesday VO2 5x4:20 @ 115%

Today: 3.25 hours on my commute with 20' and 10' sweet spot (which is finally getting much better) and a few random hill efforts.

This morning I remember why I love it here. 60 degrees, beautiful weather! The ride home from the train was the opposite though, 50 and raining. Luckily I live less than 2 miles from the station.

Last edited by aaronmcd; 02-18-16 at 12:01 AM.
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Old 02-18-16, 10:18 AM
  #3845  
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more of this today.

Originally Posted by mike868y View Post
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.
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Old 02-18-16, 11:14 AM
  #3846  
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Determining Length of Rest between Intervals

To clarify, I'm looking for how to determine how much RBI is needed for fairly complete recovery. I know that some recovery periods are intentionally too short for adequate recovery to address other targets; I'm not concerned about this. My guess is that the right answer is, "It depends," but I figured I'd throw this out there anyway.

Context: I'm in the first week of a build, coming off a rest week which got my TSB to -3. Two days ago I did 4x5' intervals at 105% of threshold with 4' RBI. Yesterday was 1:30 of Z2. Today I did 4x15' at threshold. The RBI for the first two was 4' and I felt I was ready to go sooner than that, so for the third one I tried 3' and it worked, finished the last interval at the same level of RPE that I'd expect from it.

HR doesn't work, apparently. I asked my coach and she told me that how quickly HR drops has to do with how rested you are. Today it dropped from 150ish to <120 in less than two minutes due to having just come off a rest week.

Suggestions?
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Old 02-18-16, 11:32 AM
  #3847  
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are you training with power? just because RPI for that last 15' interval was the same as the first two doesn't necessarily mean the power (and thus potential for adaptation) was the same.

i'd say defer to your coach on this to ensure you're accomplishing the goal she intends. 5*5' w/ 1' rests is a VERY different workout than 5*5' with 5' rest.
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Old 02-18-16, 01:16 PM
  #3848  
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Originally Posted by mike868y View Post
are you training with power? just because RPI for that last 15' interval was the same as the first two doesn't necessarily mean the power (and thus potential for adaptation) was the same.
Yup. The four intervals were within a four-watt range. I just meant that the last one felt about like what I've felt before when I did them with a longer rest between intervals.
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Old 02-18-16, 01:31 PM
  #3849  
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Tuesday: 25 miles one way commute plus 4x4 @ 115%

Wednesday: Lifting (back,shoulders,chest,triceps, Abs)

Today: 26 miles one way commute plus 8x1 @130%

i'm at 160lbs
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Old 02-18-16, 01:40 PM
  #3850  
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Originally Posted by revchuck View Post
Yup. The four intervals were within a four-watt range. I just meant that the last one felt about like what I've felt before when I did them with a longer rest between intervals.
i mean if you're hitting the prescribed wattages and not having trouble recovering for the next day sounds like a win win to me.
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