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Training Status??? (IV)

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Training Status??? (IV)

Old 06-02-16, 05:55 PM
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today was 3 sets of 6*1' on 1' off. i'm bad at pedaling hard for short durations.
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Old 06-02-16, 06:36 PM
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that's probably because it hurts.

@mike868y do you have power at the moment? if so, what are you targeting this workout?
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Old 06-02-16, 07:07 PM
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i do have power but i wasn't really pacing this just kind of going as hard as i can (https://www.strava.com/activities/596065545/overview). looks like most the efforts were between 118% and 130% (ftp is like 255 i think?).

obviously anaerobic stuff hurts but my ceiling is really embarrassingly low. it's a weird experience where i feel like i'm pushing as hard as i can but at the same time not going that hard. i think it just needs more attention in my training
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Old 06-02-16, 07:53 PM
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Mikey - Maybe part of the reason was your cadence? I did a pretty similar workout last weekend (though my work periods were a bit shorter), and we have about the same FTP, but I kept my cadence over 100 rpm and it wasn't that bad. Then again, maybe you kept your cadence relatively low on purpose.
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Old 06-02-16, 08:15 PM
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1:30 on trainer road - Baxter.
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Old 06-02-16, 08:25 PM
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Originally Posted by johnybutts
1:30 on trainer road - Baxter.
I hate trainer road workout names. "Baxter" means nothing. At least it's slightly more searchable than "zecannon"....
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Old 06-02-16, 08:29 PM
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But... short durations are easier cuz they don't hurt as long! A 20' effort is 12 minutes of solid pain, but a 2 minute effort is only 60 seconds of torture!

Got a good workout in yesterday, started with 4x4 at 115%. Was extra hard because the fog on the top half of the hill kept taking up lung space.
Then commute hitting the climbs hard, the rest z2.
3.5' climb with 3 steep pitches, so alternated 150%/110%. Hit an 8 minute climb and was feeling it bad, got in about 110%. Doesn't bode well for lasting more than a lap at Pescadero Road Race (basically 2x4 and 1x7.5 for 3 laps/75 miles).
3:45, 225 TSS
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Old 06-02-16, 09:24 PM
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Originally Posted by mike868y
i do have power but i wasn't really pacing this just kind of going as hard as i can (https://www.strava.com/activities/596065545/overview). looks like most the efforts were between 118% and 130% (ftp is like 255 i think?).

obviously anaerobic stuff hurts but my ceiling is really embarrassingly low. it's a weird experience where i feel like i'm pushing as hard as i can but at the same time not going that hard. i think it just needs more attention in my training
Maybe, but I still feel like 130% for the "on" durations would be easy. Granted, I'm on the opposite side of the spectrum in that I have high 1 - 5 min power for my FTP.

I'm at 285w, and 130% for me is just over 370w. I can hold 370w for 4-5 min no problem. Doing 3 sets of 6*1' on 1' off with 370w for the "on" portion would be no problem for me.
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Old 06-03-16, 04:57 AM
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i mean, yeah that's kind of my point. my 1'-5' power is really really low compared to my ftp. but, it's something i've never worked on until this year, so i'm thinking that actually doing anaerobic work will help it to improve. that being said, this workout was more about training recovery than max effort.

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Old 06-03-16, 06:07 AM
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Originally Posted by spectastic
Anybody experience changes in power output when you move the handlebar position? My reach is more or less optimized, but id like to put the bar lower. I dropped it 1 cm recently, and it feels ok. I think there room for more if i so desired. However, I'm wondering if lowering the bars might take away from power and max power
It's certainly possible. If your new position pushes you beyond your flexibility levels, you can be robbing yourself of power.
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Old 06-03-16, 07:44 AM
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Originally Posted by mike868y
i mean, yeah that's kind of my point. my 1'-5' power is really really low compared to my ftp. but, it's something i've never worked on until this year, so i'm thinking that actually doing anaerobic work will help it to improve. that being said, this workout was more about training recovery than max effort.
gotcha.
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Old 06-03-16, 08:01 AM
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Originally Posted by Enthalpic
I hate trainer road workout names. "Baxter" means nothing. At least it's slightly more searchable than "zecannon"....

Agreed. But I guess they have a lot of workouts to name... Kinda like city streets... eventually you run out of good name.s
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Old 06-03-16, 08:24 AM
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I've come to the conclusion that I really need to work on my FTP. My short effort numbers, anything 3 min. or less are really strong. (According to the infamous wattage/category chart, I'm solidly in the Cat 1 range.) But I really lack long-term power. (According to the same chart, I'm in the borderline 3-4 range.) So, it looks like I'll be spending the rest of the year doing longer intervals.
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Old 06-03-16, 08:44 AM
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Originally Posted by topflightpro
I've come to the conclusion that I really need to work on my FTP. My short effort numbers, anything 3 min. or less are really strong. (According to the infamous wattage/category chart, I'm solidly in the Cat 1 range.) But I really lack long-term power. (According to the same chart, I'm in the borderline 3-4 range.) So, it looks like I'll be spending the rest of the year doing longer intervals.
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Old 06-03-16, 09:14 AM
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Supposed to do 8x5 @ 100%, flat after 1 set, good samaritan sag to bike shop, changed tubes, power won't come back, ended up doing some blind 4 minutes intervals, called it a day
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Old 06-03-16, 09:36 AM
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How'd you end up out there without a spare? I've occasionally remembered I forgot a spare 5 miles from home and said eff it, wasn't unlucky though. Never been caught flat without at least one tube. Once I double flatted without a patch kit though. 3 miles from home. That's a lot farther walking than riding!
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Old 06-03-16, 09:51 AM
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about an hour with 2x20 tempo on zwift. i'm running two 5ks (in between my wife's 17 mile bike leg). I've run maybe twice in the past couple of months in preparation, never exceeding 1.5 miles, so yeah... lol
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Old 06-03-16, 10:09 AM
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4hrs with 3x15 unstructured over unders.... + intentionally under eating....dammit....
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Old 06-03-16, 01:48 PM
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Originally Posted by Enthalpic
I hate trainer road workout names. "Baxter" means nothing. At least it's slightly more searchable than "zecannon"....
Just like @johnybutts said, we've got a lot of workouts to name ;-). In any case, they're the names of the many peaks and mountains that surround us.

Happy Training everyone!

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Old 06-03-16, 04:20 PM
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Originally Posted by TMonk
Maybe, but I still feel like 130% for the "on" durations would be easy. Granted, I'm on the opposite side of the spectrum in that I have high 1 - 5 min power for my FTP.

I'm at 285w, and 130% for me is just over 370w. I can hold 370w for 4-5 min no problem. Doing 3 sets of 6*1' on 1' off with 370w for the "on" portion would be no problem for me.
We have similar FTPs but there's no way I could hold 370 for 5 minutes. That's impressive.
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Old 06-03-16, 05:05 PM
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It may have been an exaggeration when I said that I could do that "no problem", but I can and have. 4' is no problem territory though.

There's also the possibility that I'm a wuss when it comes to long efforts and that my true FTP (unbeknownst to me) is actually higher than 285.
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Old 06-03-16, 05:35 PM
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Originally Posted by TMonk
It may have been an exaggeration when I said that I could do that "no problem", but I can and have. 4' is no problem territory though.

There's also the possibility that I'm a wuss when it comes to long efforts and that my true FTP (unbeknownst to me) is actually higher than 285.
Hah. That's how I feel about 5 minute efforts!
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Old 06-03-16, 09:00 PM
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Originally Posted by TexMac
Supposed to do 8x5 @ 100%, flat after 1 set, good samaritan sag to bike shop, changed tubes, power won't come back, ended up doing some blind 4 minutes intervals, called it a day
get yourself one of these
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Old 06-03-16, 09:09 PM
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I would like to crack 300W this season for my FTP, and make commensurate improvement in anaerobic efforts. That'll put me in the mix with the cat 2's (on paper anyway). likely focusing on crits for the next few years, due to limited training time available, which means I can't foster the endurance needed for road races.
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Old 06-03-16, 11:11 PM
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Some openers after work, hot AF out (90-something).

919w for 20-sec, taking this show on the road this weekend! (two crits tomorrow, one sunday)

#ewang
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