aaronmcd

Fast week. I'd need 16 or 17 hours for those miles

hack

climby week:

160 miles
16,300 feet
10:30
736 TSS

mattm

Headed out for a fixed gear ride in between drizzle to get some miles in before flying out tomorrow.

Hit a big nail about .3 miles from my door, insta-flat.. even though I had tools/etc I just hobbled back home and hopped on the trainer. Oh well.

Wylde06

A little over 5 hours between Saturday and Sunday. Its February and I was slightly overdressed...for 60+ degrees. Apparently winter decided to go on winter break and its been spring the last week or so.


Going to be damned near 70 on Wednesday, so im going to take half a day and do my intervals outside :O

mike868y

it was a good day to be out.

my bike is gross now.

TheKillerPenguin

Roads were reasonably clean yesterday! Another 5hrs. Didn't even wear gloves!

TexMac

Saturday easy 2 hr ride with some openers, Sunday CAT4 road race, 15 racers, hills and 25mphr winds. Got dropped which halfway after multiple attacks, chased for 30 minutes still had plenty of legs. Need work on my Vo2 Max engine. Legs feel trashed today

rubiksoval

Wrapped up the weekend with 85 miles on Sunday to finish up with 12.5 hours/ 250 miles for the week. 852 TSS. Biggest week in a while. CTL is 94 and -32 tsb today. Highest ever in February in the last few years. Ughhh.

I believe I'm going to have to pull back a little to start hitting those insane little FRC 20 and 50 sec intervals. Going long and steady seems fine enough, but sharp digs feel like despair. I'll also continue some 5 min vo2 max repeats in the coming weeks. Time to start getting fast. Have a 3 day, 4 stage stage race the weekend after this. 'Bout that time.

mattm

What's FRC?

topflightpro

Functional Reserve Capacity. It's what you can do over FTP.

IIRC, the theory is your only have so much FRC, and once you use it, it's gone. (Not permanently, but for that day/event.)

ancker

I forgot to note. Only 90 of those miles were outdoors. I'm not that fast...
Smart trainer set to a comfortable gear and I'm riding along at 20mph regardless of power.


Sidenote: Garmin Edge 510 bit the dust over the weekend. It would never sync satellites. Probably something to do with being in my basement since October. Found it was a common problem, did a hard reset, and it would never boot properly after that. Garmin support was helpful and even though I'm 2 years out of warranty, they're sending me a replacement (likely a refurb) for the cost of shipping. Sucks being without my Garmin, but at least Zwift creates .fit files I can import into Garmin Connect/Training Peaks/Cycling Analytics.

caloso

Off the bike F/Sa/Su for ski weekend. I'm going to estimate 150tss/d. That may be overstating the contribution to bike fitness, but I want to make sure I account for the fatigue factor.

And then 47.5 from a Zwift ride. I was chasing a Mexican while being chased by a Canadian, so a little NAFTA competition.

TMonk

2x30' at 93 then 95% this morning, on Fiesta. Pretty toasted by the end of the second one.

revchuck 

Did Mt. Lemmon today. To all those folks who characterize it as an "easy" climb - eff you. And I say that with the greatest affection and respect.

Ygduf

2 days of the facebook - miracle interval from my feed.



first day I was a cog up and it hurt a little less, lower power, high spin, less fade. Today I was a cog down, it hurt a lot more, little higher power and definitely more fade. Interestingly I did today's 6th interval in the smaller cog and had an identical cadence and power as yesterday.

Either way, decent way to pass the time. 70min ride, 70tss Monday, 76 Tuesday.

mattm

Thanks - just when I thought I knew all the lingo!!

Ttoc6

Last week was 11.25 hours, 718 TSS. 2 hours on rollers, 1 hour outside, rest on the kickr.

This week is one last week of base training, first race on Sunday and then a taper week. Excited to get onto the collegiate racing again too.

tetonrider

not exactly.

the idea is more like FRC is a battery: you discharge it by efforts above threshold (a sprint would discharge it very quickly; vo2max efforts a bit more slowly), and you recharge by time below threshold.

at tempo, you can still recharge, but it happens more slowly.

this is basically how interval workouts work.

in a purely physiological model, inability to respond means that FRC is depleted.

(my own experience is that many other factors come into play.)

FRC can be interesting to look at. sometimes it is useful for predicting performance in short-term max efforts where an athlete does not have past experience. IOW, "what should i shoot for during a 10' TT effort?"

an athlete with higher FRC might be able to push higher above threshold for 10' than an athlete with lower FRC.

mike868y

is FRC the same as AWC?

rest week this week. a week earlier than I'd planned, but I put in 5 weeks of hard training since getting back into the swing and things and I am wrecked this week. I have no idea how i used to ride consistent 18 hour weeks, I'm only doing 10-12 right now and I'm so tired ...is this what getting old is all about?

rubiksoval

Your anaerobic ability, more or less. The higher it is, the more massive watts you can drop for longer on a short hill or a lead out and the like.

beeef

Does FRC correlate with sprinting ability? Or could someone have a high FRC but a pretty weak 5 second or 10 second sprint.

topflightpro

After several - 6? - weeks of struggling on the bike, I finally am starting to get back to it. I got in a solid 3.5 hours on Saturday and another 2.5 hours on Sunday.

Then last night, I completed one of my biggest SweetSpot workouts ever. SST is an area I struggle mightily. So I was pretty stoked. Also, last week, I could barely turn the pedals let alone do intervals.

One area I am struggling though is nutrition. Despite the use of Infinit, I did find myself rather hungry on Saturday and Sunday. Legs felt fine both days, but by hour 3 on Saturday and hour 2 on Sunday, I was feeling pretty empty in my stomach.

And last night, my limiter during my third SST interval was again nutrition. I don't usually use sport drink during shorter rides or interval work, but I was getting rather hungry during my third interval.

caloso

An hour of no structure. Nice to ride outside for the first time in more than a week.

TheKillerPenguin

3hrs with 3x4 @ 114-115% and 4x3 @ 119-120%. My legs feel weird though so I'm not sure if it's gonna go well.

aaronmcd

I think I set a new TSS per mile PR this morning. 5x30" hill sprints.
12.8 miles and 90 TSS (78 minutes)