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Training Status??? (IV)

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Training Status??? (IV)

Old 09-01-15, 06:39 PM
  #626  
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@furiousferret I may have started this with my "overdoing it" comment earlier - sorry about that.

Just take my perspective for what it's worth: I'm someone else who is also very prone to overuse injury, either my knee or my back, sometimes both. I notice that when I introduce unusual activity and/or ramp up the TSS too quickly, I develop problems, and I ride a lot less than you do.

You seem to be able to keep a higher volume than I do, which is great, if that's what you want to do. During the season, I like to follow the template of: 2x hard interval days, 1 or 2x easy days, 1x long z2 ride on the weekend or group ride. It's good for ~8hrs/week and this summer I almost reached 300w FTP, which is my goal. I'm 155lbs.

Anyway, enough rambling, I just don't want to see you get hurt, because I know how much it sucks to not be able to ride. My back flared up on me three times (!) in the last year, and I now finally feel like I'm getting it under control. Hard to see continual improvement when you have to take a week or more off every few months...
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Old 09-01-15, 10:59 PM
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Originally Posted by TMonk
@furiousferret I may have started this with my "overdoing it" comment earlier - sorry about that.

Just take my perspective for what it's worth: I'm someone else who is also very prone to overuse injury, either my knee or my back, sometimes both. I notice that when I introduce unusual activity and/or ramp up the TSS too quickly, I develop problems, and I ride a lot less than you do.

You seem to be able to keep a higher volume than I do, which is great, if that's what you want to do. During the season, I like to follow the template of: 2x hard interval days, 1 or 2x easy days, 1x long z2 ride on the weekend or group ride. It's good for ~8hrs/week and this summer I almost reached 300w FTP, which is my goal. I'm 155lbs.

Anyway, enough rambling, I just don't want to see you get hurt, because I know how much it sucks to not be able to ride. My back flared up on me three times (!) in the last year, and I now finally feel like I'm getting it under control. Hard to see continual improvement when you have to take a week or more off every few months...
No worries.

My next block is actually going to be very similar to what you are doing....maybe more volume depending how successful this block is (I do like to ride my bike). We weigh about the same and 300 is impressive.

100% of my issues stem from a back hip issue imbalance which creates pressure on the S1 nerve, causing sciatica and my peroneal muscle to engage (which caused the tear in 2011). It was even the cause for my femur issue. One good thing I found out is my ankle pains are more neural than muscular. I could go on for about 5 pages about it, but it is boring stuff. Right now, the condition is the best its ever been in 6 years. I have a standing routine to realign my back, a technique to align my lower back, and a stretch to 'floss the nerves'. I know this stuff probably sounds crazy to most, but they help.

I ended up deleting a paragraph justifying why I trained that way, in the end it doesn't matter. It either works or it doesn't.

Last edited by furiousferret; 09-01-15 at 11:05 PM.
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Old 09-01-15, 11:55 PM
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word
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Old 09-02-15, 12:22 AM
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2', 1', 30" pyramids
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Old 09-02-15, 07:42 AM
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Originally Posted by grolby
2x30' tempo later today.
Damn it. Home ownership stuff + grocery shopping got in the way. Oh well, at least my house is insulated, now. Cross practice had extra suffering today, as penance for my weakness.
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Old 09-02-15, 08:13 AM
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1-1.5hrs easy
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Old 09-02-15, 08:45 AM
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Originally Posted by TheKillerPenguin
1-1.5hrs easy
same, but split into two 40 ish minute commutes

i have no idea how to taper but at least it seems as though i'm on a fairly similar plan to tkp, who definitely knows what he's doing.
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Old 09-02-15, 09:03 AM
  #633  
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Well, my coach knows what he's doing, and since I listen to him and dig on the data training peaks spits out I've learned enough to pretend to know what I'm doing.

Do you have a TT helmet for stage 1 btw? If there is enough time between our fields I'd be happy to lend you mine.
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Old 09-02-15, 09:40 AM
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So, I haven't ridden Sunday, rode 30min Z1 Monday, 60min Z1 yesterday. Would it make sense to go Z2 today as part of my recovery week? Unfortunately, despite another gorgeous day it'll be indoors, since I'm home with my little guy
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Old 09-02-15, 09:56 AM
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It depends. I find z2 on a trainer leaves my legs feeling worse than z2 outdoors but you may be different. I also find that if I back off too much during a rest week my first week back on I feel a bit blocked up. If I have to do that sort of thing indoors and I'm trying to stay fresh I'll do it mostly mid z1 with some blocks of z2 thrown in to remind the legs how to pedal. Or I'll decrease the workout length and pedal in the specified zone. It being a rest week you need to pay close attention to whether or not it makes you feel worse or better, and knowing that comes with experience. It's a balancing act.
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Old 09-02-15, 09:57 AM
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Originally Posted by TheKillerPenguin
Well, my coach knows what he's doing, and since I listen to him and dig on the data training peaks spits out I've learned enough to pretend to know what I'm doing.

Do you have a TT helmet for stage 1 btw? If there is enough time between our fields I'd be happy to lend you mine.
nah, i've got nothing. i actually didn't even realize aero helmets were legal until like...yesterday. anyway, if there's time and you don't mind that would be awesome! hit me up on the FB or something
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Old 09-02-15, 10:08 AM
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Originally Posted by TheKillerPenguin
It depends. I find z2 on a trainer leaves my legs feeling worse than z2 outdoors but you may be different. I also find that if I back off too much during a rest week my first week back on I feel a bit blocked up. If I have to do that sort of thing indoors and I'm trying to stay fresh I'll do it mostly mid z1 with some blocks of z2 thrown in to remind the legs how to pedal. Or I'll decrease the workout length and pedal in the specified zone. It being a rest week you need to pay close attention to whether or not it makes you feel worse or better, and knowing that comes with experience. It's a balancing act.
Yeah, I'm basically trying to avoid the very thing you mention, being blocked up from backing off too much. I was thinking more low z2, like 60%, just to start, but I think what you suggest sounds like a great mix, just to stay easy but start to introduce a little more effort.
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Old 09-02-15, 10:18 AM
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I'd try out different approaches, the off season is basically here anyway so there's no harm in experimenting with your rest week stuff.
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Old 09-02-15, 10:50 AM
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Training for the past 1-2 weeks has been haphazard. Jumped into one of the local rides last night and I was pretty beat. Knee was killing me, too. So, I bypassed the one "climb" on the route. I'd like get some fitness back, but by the time that comes around, the season will be over. Boo.
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Old 09-02-15, 02:19 PM
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75 minutes on zwift's new richmond uci course, 40% z1, 60% z2. Also took my son to the park on the hybrid (he's almost 40lbs and almost outgrowing the seat I have mounted, so I'll have to find a trailer I suppose, he's definitely not ready for one of those tag-along attachments).
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Old 09-02-15, 02:27 PM
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Little bit of tempo. I'm letting my TSB drift up towards negative single digits, feels about right.
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Old 09-02-15, 02:59 PM
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I forgot how much I enjoy climbing. After being a little sad about my time on Sunday I took two rest days and revisited that climb.



the strava file: https://www.strava.com/activities/383510021

took about 8 seconds off my PR, descended down to the backside climb, took 8 seconds off that PR too. Had a STRONG headwind on frontside, nice tailwind on the backside. I think sub 16min is doable for me were I to catch a nice wind day and be fresh.
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Old 09-02-15, 03:23 PM
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Originally Posted by Ygduf
I forgot how much I enjoy climbing. After being a little sad about my time on Sunday I took two rest days and revisited that climb.



the strava file: https://www.strava.com/activities/383510021

took about 8 seconds off my PR, descended down to the backside climb, took 8 seconds off that PR too. Had a STRONG headwind on frontside, nice tailwind on the backside. I think sub 16min is doable for me were I to catch a nice wind day and be fresh.
that's a lot of watts! you might be able to hang with the C group referenced in the adequate racing fitness thread... kudos.
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Old 09-02-15, 09:25 PM
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Well I just sucked royally at a 4 man (3 man and a junior) match sprint. Never done this before, junior was rolling a few meter ahead, we were watching each other, one guy took off more than a lap out and the 2 of us in the back played a second of chicken, which was about a quarter second too long. Took 3rd by a wheel or so Poo. If just I could sprint over 140 rpm.
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Old 09-02-15, 10:00 PM
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Yesterday, I did 25 miles a bit harder than expected. Somehow -- and this is something that amazes me about cycling -- my legs felt better after the ride than they did before the ride!

Tonight, I again did the NCC Wednesday night hammer ride with shovel - I'm guessing that about 30 of the 40 miles are at pace. It helped having a few more people in the paceline and knowing the course a bit more. I think that I am getting faster. The piece de resistance was the post-ride dinner. Shovel picks good spots!!
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Old 09-03-15, 12:01 AM
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Final scratch race went well. Only got 5th, but I was in the zone. Some big ass dude threw down a big ass attack 2 to go, got a gap to 2 more, then another gap to the guy I was on. Waited for him to close his gap, but he couldn't do it. I came around long, couldn't close it either and got passed just before the line.
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Old 09-03-15, 08:32 AM
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Leaning towards taking the next two days off, I'd like to do a real test this weekend. Since I've been doing so many group rides, I haven't really been able to gauge where my ftp is...I wouldn't be surprise if it was 30 watts higher, or 10 watts lower. Performance wise, I'm keeping up with guys faster than me so my guess is its up.
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Old 09-03-15, 09:11 AM
  #648  
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Openers felt better than openers usually do, so I think I tapered right. Top 50% here I come!
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Old 09-03-15, 10:23 AM
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openers for me as well. felt tight (not terribly surprising given I'm probably the most rested I've been since...may?) so I tried to go a little harder than normal (what's that saying...go harder when you feel bad?). top 20 would make me smile.
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Old 09-03-15, 12:37 PM
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not race report but training kinda report
AM: Commute home to work: 25 miles
PM: Commute from work to Crit: 8 miles
Chain drop and stuck on big ring & frame at start line just before crit start !! 0 mile
2nd lap allowed to rejoin at the back..big gap forms and spend 9 miles chasing TT mode. No DNF got my points to upgrade to 4
Commute from Crit to home 22 miles.
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