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Training Status??? (IV)

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Training Status??? (IV)

Old 06-11-16, 02:22 PM
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2hrs zwifting, 117 TSS
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Old 06-12-16, 09:03 AM
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Originally Posted by revchuck
Not on the trainer? 'Bout time!

Seriously. Back to the trainer today, although I got about 100 TSS mowing the lawn this morning.... judging by the sweat I rung out of my shirt.
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Old 06-12-16, 03:00 PM
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Day off.
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Old 06-12-16, 06:46 PM
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Purgatory RR, which I will post about in the race report thread when no longer suffering from race brain. For now, let's just say that I accumulated 256 TSS in 2 hours 34 minutes or so, at an IF of basically 1 (yes my FTP probably needs a bump, but it's an NP-buster course). Notably: 432W for 2'. Essentially equaling my record in training of 433. 7.7 W/kg. This is like my one super power and I need to figure out something useful to do with it.
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Old 06-12-16, 08:26 PM
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back to work, 226 on 11:46 550tss on my old ftp #
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Old 06-12-16, 08:32 PM
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Originally Posted by grolby
Purgatory RR, which I will post about in the race report thread when no longer suffering from race brain. For now, let's just say that I accumulated 256 TSS in 2 hours 34 minutes or so, at an IF of basically 1 (yes my FTP probably needs a bump, but it's an NP-buster course). Notably: 432W for 2'. Essentially equaling my record in training of 433. 7.7 W/kg. This is like my one super power and I need to figure out something useful to do with it.

Also a new 2min power. And I set that while getting dropped the first time up the climb, before chasing back on with others for a few miles.
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Old 06-12-16, 09:05 PM
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Joined a couple teammates on a Lake Tahoe loop today.

72-ish miles, 4500-ish feet, amazing views as expected, and just an all around fun day of riding.
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Old 06-13-16, 12:19 AM
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Circuit race today was 90 mins, 1.04 IF/166 TSS.

On the one hand I don't want to bump up my FTP, since it'll make intervals harder.

Then again I don't really do intervals, so I guess that doesn't matter..
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Old 06-13-16, 07:23 AM
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Rode the trainer Saturday and Sunday. Watched Jurassic World. It was Ok. Decent trainer movie. The weather was fine, in fact, it was probably nicer outside than in my garage, but the doc said no riding outside for a couple weeks as she doesn't want me putting any stress on my shoulder. As I was sitting up pretty much the whole time, I wasn't really focused on my effort - just keeping my legs moving.

Still, yesterday was my most pain-free day since I crashed, which makes me think I might be able to get out and ride on the road next weekend. Won't be able to race on Wednesday, which is still a bummer, but I'm glad things are looking up.

I only wish I could get the swelling to go down in my hip. It actually got worse about a week after my crash.
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Old 06-13-16, 08:56 AM
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Originally Posted by TheKillerPenguin
Also a new 2min power. And I set that while getting dropped the first time up the climb, before chasing back on with others for a few miles.
Purgatory will do that. Lackey Road is just brutal. I'm glad I set mine attacking the group rather than while getting dropped, for sure. Didn't make the separation I would've liked, but then I did bridge from several wheels back.
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Old 06-13-16, 09:44 AM
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7.7 is pretty crazy, for me that'd be 565w. Like in the p/1/2 the first time up the climb I was 514 for 2 min and the second time was 502. Maybe save that bullet for later in a race? That's a really, really big bullet.
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Old 06-13-16, 09:48 AM
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Decided to join some friends in a half ironman relay team. Can't wait for a 56 mile TT.. guess it's time to get back on the TT bike and let it rip! Kind of dreading riding my position for that 2 plus hour ride in the heat. Will be a great change of pace though and looking forward to changing up the training for a couple of weeks
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Old 06-13-16, 10:12 AM
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Originally Posted by TheKillerPenguin
7.7 is pretty crazy, for me that'd be 565w. Like in the p/1/2 the first time up the climb I was 514 for 2 min and the second time was 502. Maybe save that bullet for later in a race? That's a really, really big bullet.
Yeah, luckily there's no ewang chart for 2' to make me feel either good or bad about myself, but I know it's a big number for sure. I just need to pick better times to fire it.
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Old 06-13-16, 11:37 AM
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Originally Posted by grolby
I just need to pick better times to fire it.

Might I humbly suggest "later" ?
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Old 06-13-16, 12:17 PM
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after my breakdown at purgatory i'm going to keep it pretty chill this week. some easy commuting and some JRA fun riding, but nothing structured. racing sunday, but it's our team's race so who knows how my legs will be after volunteering all morning. that being said, i'd like to have the legs to race aggressively.

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Old 06-13-16, 01:17 PM
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Are you doing anything specific to train 2' power? It's one of my weaknesses and I really need to spend more time working on it.
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Old 06-13-16, 01:29 PM
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If there were 12 days in a week and 36 hours in a day it might be worth specifically targeting 2 min power. Unless it's seriously super lacking I'd just focus on the other things like vo2 and anaerobic capacity, as that will naturally boost all the other short term stuff with it. But if you still want to get better at 2 minute things I say do a lot of 2 minute things with long rest to develop max powahhh, or 2 minute things with short rest to build repeatability.
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Old 06-13-16, 02:00 PM
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Originally Posted by globecanvas
Might I humbly suggest "later" ?


Originally Posted by caloso
Are you doing anything specific to train 2' power? It's one of my weaknesses and I really need to spend more time working on it.
2' hill climb intervals are the workhorse of my anaerobic work. I think it's a more versatile specific duration than 1' power on the road, for the most part. That said, anaerobic capacity is probably the only physiological area where I could claim to have any talent at all. I've always been relatively good at it, and 2' jumped out as a significant strength the first time I ever tested at that duration.

Originally Posted by TheKillerPenguin
If there were 12 days in a week and 36 hours in a day it might be worth specifically targeting 2 min power. Unless it's seriously super lacking I'd just focus on the other things like vo2 and anaerobic capacity, as that will naturally boost all the other short term stuff with it. But if you still want to get better at 2 minute things I say do a lot of 2 minute things with long rest to develop max powahhh, or 2 minute things with short rest to build repeatability.
I'm not really clear on how how you work on 2' power as distinct from "anaerobic capacity." Whether or not you're doing intervals at that specific duration, if you're doing work in that 1-3 minute range you're targeting mostly the same system. 1' just has a greater contribution from your neuromuscular system (meh-to-average neuromuscular ability is probably why my 1' power, while decent, isn't as strong as my 2' power) while 3' has greater contribution from aerobic capacity.

Anyway, for my money it's probably worth more to focus on anaerobic recovery and repetition than max power. Not that max power is unimportant. But my issue is those max efforts really empty the tank pretty badly. I'd like to improve my ability to do it more than once.
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Old 06-13-16, 02:08 PM
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My anaerobic capacity stuff is 30 second all out i want to die type things with less rest than I'd like. My vo2 is generally 3-5 min snips, the shorter ones at slightly higher power but still in zone. 2min repeats are a middle ground between the two things i'd think, not targeting either vo2 or AWC specifically. My coach is the one that does the thinking though, with these things I just follow orders.
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Old 06-13-16, 02:09 PM
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A bunch of Z5 and e-z pedaling in between. AP 158 NP 220 heh.

Just for fun I tried to snipe a 2 minute KOM from my teammate but came up a few seconds short due to unwillingness to risk death on a couple of blind turns. He can keep that one. I did the same 2 minute 433 watt number as grolby but because I'm such a lard ass it is a paltry 6.2 w/kg, weak tea indeed.
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Old 06-13-16, 02:19 PM
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Originally Posted by TheKillerPenguin
My anaerobic capacity stuff is 30 second all out i want to die type things with less rest than I'd like. My vo2 is generally 3-5 min snips, the shorter ones at slightly higher power but still in zone. 2min repeats are a middle ground between the two things i'd think, not targeting either vo2 or AWC specifically. My coach is the one that does the thinking though, with these things I just follow orders.
Oh yeah as CX season approaches I'm going to be adding 30/30s (well, more of them anyway) and assorted similar misery to the Turkish prison that is my training plan. That's a good anaerobic capacity and endurance builder. As well as a sadness builder. 30" grassy hill repeats might be my least favorite workout of all time. And given how much I hate 2' hill climb intervals, that's saying something. Seriously the thing with two minutes is you go nuts for about a minute and it's fine, and then you have a whole extra minute where you're climbing into the grave you just dug yourself and piling big handfuls of dirt on top.
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Old 06-13-16, 02:33 PM
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Originally Posted by johnybutts
Cool beans, hope to see you out at the crits someday.

45' on Trainerroad - Carter.

I'm getting a little tired of trainer rides.
yes, i plan to hit em' all.. 4/5 & 3/4 till i get upgrade points then move to 3/4 & P123
What Cat?
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Old 06-13-16, 03:47 PM
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Originally Posted by TexMac
yes, i plan to hit em' all.. 4/5 & 3/4 till i get upgrade points then move to 3/4 & P123
What Cat?
I'm a 4. It will probably be a couple more weeks before I get out there. Trying to work up some fitness still.
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Old 06-13-16, 10:32 PM
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Originally Posted by mattm
Circuit race today was 90 mins, 1.04 IF/166 TSS.

On the one hand I don't want to bump up my FTP, since it'll make intervals harder.

Then again I don't really do intervals, so I guess that doesn't matter..
Your IF beats mine from 2/3! Maybe it's a good thing I couldn't stick around for the 1/2/3 race..
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Old 06-13-16, 11:09 PM
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Originally Posted by Ygduf
back to work, 226 on 11:46 550tss on my old ftp #
Damn ... I had a "big" week and you're still cranking out more miles than me.
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