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Training Status??? (IV)

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Training Status??? (IV)

Old 02-07-17, 10:43 AM
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It has been a rough couple of weeks personally, so my volume has been 7hrs and 8hrs with a bit of tempo and ftp to prevent the bottom from falling out. I feel sluggish but rested I guess. My diet has been really ****ty which certainly doesn't help, but I haven't really gained any weight which is nice. My coach has sold it as a good thing because it means I will still be building form coming into the season instead of flaming out after the first few spring races.

Anyways, I'm back in full tilt boogie mode, except winter is finally here and being a huge cock block. So I'm on the trainer.
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Old 02-07-17, 12:43 PM
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Originally Posted by TheKillerPenguin
It has been a rough couple of weeks personally, so my volume has been 7hrs and 8hrs with a bit of tempo and ftp to prevent the bottom from falling out. I feel sluggish but rested I guess. My diet has been really ****ty which certainly doesn't help, but I haven't really gained any weight which is nice. My coach has sold it as a good thing because it means I will still be building form coming into the season instead of flaming out after the first few spring races.

Anyways, I'm back in full tilt boogie mode, except winter is finally here and being a huge cock block. So I'm on the trainer.
Lucky. 7-8 hours is about the max I can commit on any given week. Sometimes 9.
It'll bump up a bit when I'm able to get outside on the weekends and do some longer rides. Right now it's hard to get past 90m-2h on the trainer. Even with Zwift/Sufferfest.
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Old 02-07-17, 12:46 PM
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My on weeks are usually 21-24hrs so I feel really blocked up. Like I can tell the fitness is there based on RPE, HR, and breathing but I can't quite access it yet. I imagine I'll be back to normal pretty quickly though.
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Old 02-07-17, 12:56 PM
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Last week was a rest week...and I rested too much, I think. Ended up getting sick and didn't really do a whole lot, turned out to be a sinus infection. Was given a round of antibiotics which I will start tomorrow...so hopefully that doesn't hold things up.




Feeling better today, so hopefully I can get a decent ride in and try to wake my legs up. Im sure they wont want to do much right away..
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Old 02-08-17, 09:23 AM
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After a long cross season and two crits my team puts on in Jan and Feb, I'm officially in off-season mode now. Coach had me do a lower body workout last night, **** load of different lunges, monster walk with a resistance band, stuff like that.

I can barely move my legs today.
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Old 02-08-17, 09:27 AM
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Did my first interval work out since taking a few weeks easy to get over illness. It sucked. I hurt so much. Not my legs though. They were fine. Rather my HR was through the roof. I'm kind of not surprised though.
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Old 02-08-17, 10:12 AM
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After two hard days, I bagged my workout this morning due to sore legs. It will result in my W/Th/F being very middling and 'meh', but so it goes.

Planning your training week, how does it work???

This weekend I'm looking fwd to putting in some pleasant z2 (only!) miles on Sat and racing on Sunday!!! Also next weekend is VoS - a group of 12 1/2/3 riders rented a house in Scottsdale for three nights with a pool, jacuzzi, outdoor bbq and nice patio. I'm looking fwd to a great weekend of racing and hanging out.
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Old 02-08-17, 10:39 AM
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Originally Posted by TMonk
A group of 12 1/2/3 riders rented a house in Scottsdale for three nights with a pool, jacuzzi, outdoor bbq and nice patio. I'm looking fwd to a great weekend of racing and hanging out.
A bunch of us do something like that each spring, but we don't race. We just go up to the mountains and ride uphill for a few days.
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Old 02-08-17, 11:15 AM
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Commute 2 hr plus 6x3 @ 115%, off day today. Tomorrow will shoot for 3x10 90%, lost 1 lb last week, need to lose 1lb/week and get to 158 ish, currently hovering around 164lbs, 5 8'
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Old 02-08-17, 11:29 AM
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Originally Posted by topflightpro
A bunch of us do something like that each spring, but we don't race. We just go up to the mountains and ride uphill for a few days.
Training camp weekend - also a good time.

We do ours in Anza Borrego, riding up the mountains into Julian and such.
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Old 02-08-17, 03:00 PM
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Just started using a Kinetic InRide meter with my old Road Machine and did my first FTP (2x8min) test on Trainerroad—I'm also on their mid-volume General Build. I have been riding for 1 year and partook in a half-dozen CX races and a half-century gravel race last year.

My first FTP test came out at 275w or 3.3w/kg. I'm 6'4", 183lb. I'm hoping that I can be at 300w by the end of the 8 week training plan.

My concern is that with the weather warming, and a desire to start commuting by bike to work again, how I can balance that with training.
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Old 02-08-17, 04:37 PM
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4x20 tempo. Felt normal. Was able to do the last one successfully in the 5th hour of my ride which was nice.

Food time.
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Old 02-08-17, 04:54 PM
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Originally Posted by absoludicrous
Just started using a Kinetic InRide meter with my old Road Machine and did my first FTP (2x8min) test on Trainerroad—I'm also on their mid-volume General Build. I have been riding for 1 year and partook in a half-dozen CX races and a half-century gravel race last year.

My first FTP test came out at 275w or 3.3w/kg. I'm 6'4", 183lb. I'm hoping that I can be at 300w by the end of the 8 week training plan.

My concern is that with the weather warming, and a desire to start commuting by bike to work again, how I can balance that with training.
how long is your commute? I use my commute as just recovery/casual riding and if anything it helps my training by spinning out the legs a bit each morning and evening.
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Old 02-08-17, 06:26 PM
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Sweet spot on the TT bike today @ Fiesta, broke it up into 3x15. Was able to hold the power with a bit less difficulty than before. Also wore the aero helmet and skinsuit. Avg speed on the last interval was 26.9 mph! About 1 mph faster than with the Evade I used last time, and that was on a less windy day. Feeling pretty confident about the VoS TT now, since I'll have a disc, freshly shaved legs, and shoe covers as well.

@TMonk did you end up doing your FTP test? I'm also racing Sunday, but will probably not be very fresh as I plan on doing Swami's on Sat. My coach was trying to get me to do UCLA RR but wife won't let me take the car and the two other teammates that wanted to do it seem to have lost interest. Probably for the best. My power/weight is getting better, and thus I'm a better climber than I was, but I still don't think I'm a GOOD climber. I think he's underestimating the guys that come out to these hilly races, even if they're 'only' cat 3.
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Old 02-08-17, 07:46 PM
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I did my FTP test yesterday at Fiesta, aiming for a measly 300w, which I did without too much difficulty. I aimed for 310 last month and blew up, so I played it conservatively. I also like to do the 5' high VO2 beforehand.

I'm not sure what I'm up to on Sat, prob. just riding up and down the coast for a few hours at z2. I'll cya on Sunday!!!
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Old 02-08-17, 07:54 PM
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Originally Posted by TheKillerPenguin
My on weeks are usually 21-24hrs


Yikes.

Best thing I ever did for my cycling was ditching 20+ hour weeks for 10-12 hour weeks. And by best, I mean, going from getting one or two podiums a year to one nearly every weekend. Took me trying to overtrain myself straight out of the sport to figure out, unfortunately.

Much more enjoyable, too.
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Old 02-08-17, 07:56 PM
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Did 30 minutes a touch under threshold yesterday and 4x6 mins at ~113% today. Got a bit of the "bleh, winter sucks and I'm tired of doing this" funky legs going on. 3 weeks until a three day stage race, though, so almost there.
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Old 02-08-17, 08:22 PM
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Last night, 22' Z4 and a couple VO2 efforts

This morning, 2x10 low Z4 in the rain. A bit tired from yesterday but able to hit sweet spot just barely. Would have added a couple efforts if not for all the rain and wind making it suck a bit more than usual.
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Old 02-08-17, 09:13 PM
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Rode for the first time in over two weeks - felt good!
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Old 02-08-17, 09:18 PM
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Originally Posted by rubiksoval


Yikes.

Best thing I ever did for my cycling was ditching 20+ hour weeks for 10-12 hour weeks. And by best, I mean, going from getting one or two podiums a year to one nearly every weekend. Took me trying to overtrain myself straight out of the sport to figure out, unfortunately.

Much more enjoyable, too.
Haha, I should clarify its just during base. I have the time, I enjoy it, numbers are steadily creeping upward. In season and during build my volume is much, much lower.
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Old 02-09-17, 02:22 AM
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Originally Posted by TheKillerPenguin
Haha, I should clarify its just during base. I have the time, I enjoy it, numbers are steadily creeping upward. In season and during build my volume is much, much lower.


The only thing better than aerobic capacity is...

More aerobic capacity!
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Old 02-09-17, 06:33 AM
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Tried riding last night...lol. 100 watts was about all I could do, and even then it wasn't that easy. Canned it after half an hour. Still getting over this sinus infection (and I started a round of antibiotics yesterday for it) so im hoping I can get back to something resembling training and intervals here soon.
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Old 02-09-17, 07:04 AM
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Originally Posted by Ygduf
how long is your commute? I use my commute as just recovery/casual riding and if anything it helps my training by spinning out the legs a bit each morning and evening.
The shortest and easiest route is 6 miles. Pan flat.

Would it be dumb to commute at a very easy pace after my morning workout rides or is that just deminishing valuable rest time?
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Old 02-09-17, 07:32 AM
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Riding at a (really) easy pace = rest time.
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Old 02-09-17, 08:20 AM
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Also, there's no rule that you have to ride the direct route. I have several detour routes I can use for workouts. Higher level intensity intervals don't work well with a backpack but I have no problem doing tempo or sweet spot.
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