mattm

Damn - now I feel bad for him.

Next time he should train in Colombia or something!

TheKillerPenguin

Told to improvise. Actually had fun on the trainer?!?! Possibly a first for me. 1.5 of random over/unders

caloso

Anaerobic capacity intervals
3x2'
3x1'
3x30"

100.3tss in 1:03. Woof.

mattm

ouch

TexMac

First time doing 1x30 on CX bike using HR monitor. Zone 4 for 30 minutes left me with a stitch due to drinking too much water.

revchuck 

You ain't kidding!

Ttoc6

Had my finals today so kinda didn't want to work out. Ended up getting on the rollers for an hour at ~220 watts. Just barely stayed awake while I was doing it. CTL and ATL leveled back off today.

I also sold my kickr snap today, so I'm on just rollers for a few days until my new trainer shows up. Hopefully the weather will head towards better in the next week or so. Washington has been god-awful this year. Wanted to spend my spring break outside getting a big block in, but apparently it might not be in the cards if weather stays this way..

aaronmcd

For fun ride this morning, and beer ride this evening. 170 TSS good enough for a having fun day!

Wylde06

Did the same thing last night. Although it was only tempo I did them at nearly identical power to the day before. After a few weeks of crap workouts and just not feeling right (I think it took longer to recover from the sinus infection than I thought it would), I hope this means that things will start to turn around.


First club race is Sunday, ~55 mile road race. Some treat it like a race, others don't (its really just a hard training/group ride)...like every year I plan on doing what it takes to hang on as long as possible. Its going to be awful, im sure.

revchuck 

fify.

hack

Clock change means Wednesday smash 'em up ride was back on last night. Ugh ... so many people carrying so much fitness made it brutally miserable. Good to have that ride back on.


90 min and 120 TSS for the evening.

mattm

Dude skip the beer ride, it's not helping you race faster. I promise.

aaronmcd

Oh ****, here I was thinking the beer helped! Luckily the sprints, hill climbs, and recovery later help offset the beer, and some (heaven help them) might even think there is more to life than racing. But sure, beer ride might not belong in the training thread...

TheKillerPenguin

Gonna try for 3x30 variable tempo things on the trainer. It's actually really nice out but the roads are garbage still.

dmotoguy

First race of the year is on Sunday. I think it's the only flat rr on the calendar and I'm weighing it at 190#. Pumped.

After a few years away from forums etc, has training changed at all? When I was last training, SST was just starting to be super popular..

I have a ton of time to train now, is anyone doing polarized training? I think I'm going to go do 4 hours of Z2 today with a few small ring sprints and a VO2 intervals tomorrow. Saturday off.. and CRUSH the race on Sunday.

TheKillerPenguin

Are you looking to do well at the race or just use it as fitness? That seems like a lot of work with 1 day of rest before racing.

caloso

2hrs of unstructured heron and egret spotting.

dmotoguy

I'm having a hard time with that decision.. I'm in decent shape.. but not incredible.. (275ish FTP cat 4). But the course suits me. I might just do today's long ride, a few sprints, and then an easy ride tomorrow.

That said, I'm targeting a race in two weeks a bit more.. but mostly just to help a teammate. My real season starts in April (flat crits).

I'm trying to make it to Cat 2 this year. Aiming for 350+ ftp, my peak last year was 300. I've never really trained vo2 specifically and aim to bring that into my program this year.

globecanvas

2:20 on XC skis breaking deep snow through the woods with a couple of buddies. I was the designated snowbuster while they chatted about Norway behind me. Breaking trail is kind of like climbing after a while, you get into a low cadence rhythm and just keep chugging.

rubiksoval

Those goals and numbers are... ambitious.

300 to 350 is no joke, especially if you've already been training. That's the type of jump that I'd expect to see after a couple of years of structured training, not months (unless you're a genetic phenom, in which real world rules don't apply).

Also agreed with the above that 4 hours followed by vo2 the next day is way too much 3-4 days out from a race. You're just digging a hole and if that's what you're after, I'd forgo the race altogether to get in more specific training.

rubiksoval

I did my first attempt at the newest latest and greatest training schema, the "Intensive FRC" fluffiness and nails initiative. 7 x 32 secs with ~8 mins in between. Crap. That was a full-body-gone-jelly experience like I haven't had in a while. Major grossness.

All between 11.5-12 w/kg (essentially all-out). All like death.

rubiksoval

You've got to really screw up training for it not to work to some degree. And if you're talented enough, even awful training will make you better.

Riding more works, intervals work, proper recovery and rest works, periodizing works, etc., etc.

The latest trends are now much more individualized training levels. There's also newer (to some) ideas concerning maximizing the amount of time you can push specific wattages and then maximizing the wattage you can push for a specific time, and then doing much shorter intervals flat-out with gargantuan amounts of rest in between (like many runners seem to do with track workouts) and stuff like that.

Eh, everything goes in circles.

TheKillerPenguin

I got lazy and only did 2x30 but made the over unders a bit more polarized by doing 75% with 1min @ 112% every 5th minute.

dz_nuzz

I have never been able to do those properly. Whenever I do them my muscles start to give out before I start to really feel anything else. 2 minutes later I am like "Why the hell do I need to wait 6 more minutes?"

30/30s on the other hand....I debate riding into the oncoming traffic.

aaronmcd

What am I missing? Are these not your basic sprint intervals?