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Training Status??? (IV)

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Training Status??? (IV)

Old 03-05-18, 12:28 PM
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power-accuracy paranoia has set in for me after yesterday's really good session. I haven't ever really felt like the cycleops hammer needs calibration all that much, even though I've done it periodically, mainly with firmware updates and what not. I mean, I've been continuously seeing increases in power, and my ctl is the highest ever at 81, but surely my improvements will have to plateau at some point.
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Old 03-05-18, 12:59 PM
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my kickr is so inaccurate that I don't bother to use the power component anymore. I only use the chain-ring based power meter.
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Old 03-05-18, 02:28 PM
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Originally Posted by wktmeow
Haven't done a 20 minute test since early this year, but it seems like I could knock out a decent one now. I think I'll just let San Dimas be my test.
well, with the way you've been riding you'll have to keep going well past the finish to get 20'!

always loved san dimas and the power #s i'd see in that one. really good stretch of road.
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Old 03-05-18, 06:22 PM
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Originally Posted by tetonrider
well, with the way you've been riding you'll have to keep going well past the finish to get 20'!

always loved san dimas and the power #s i'd see in that one. really good stretch of road.
Hah, thanks, not really an amazing climber though so not much concern with placing well. I did a bit over 19 mins last year, maybe I'll sneak into the 18's this time. Still, in my mind if I can hold a certain pace for 18 minutes, it should be super close to what I could do for 20 mins.
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Old 03-06-18, 11:11 AM
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easy week, 90mins z2 for 70tss
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Old 03-06-18, 11:31 AM
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Didn't want to ride hard this morning so I didn't. I thought the softwares would tell me that I was more fatigued after my big weekend, even with yesterday off, but my TSB this morning was +1. That's OK. Instead I fixie commuted into work and will ride back home later.

I'll roll a hard set of 2x20's tomorrow morning and otherwise take it easy until the weekend (Tour de Murrieta), which will feature two crits on Sat and a 46 mi. circuit on Su.
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Old 03-06-18, 12:05 PM
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Its a perfect day out and we have a furniture delivery sometime between noon and five. I just know they're going to be late, so I'll have to spend my Lunch ride, mid afternoon break ride, and post work ride indoors....
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Old 03-06-18, 12:07 PM
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Did an hour of right on the edge of z2/z3 this morning with some cadence drills trying to get rid of some weekend soreness. 20mph sustained winds out of the WNW so I doubt I'm getting outside after work. Hard to stay at a low effort on a day like that.
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Old 03-06-18, 12:12 PM
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2x30's
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Old 03-06-18, 12:33 PM
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5x4:25 today. 9 watts up from last week and one extra interval. 90 TSS
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Old 03-06-18, 07:42 PM
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USAFA (7,200ft) has a new O2 room. O2 is pumped in, vs Hypoxia, and fits trainers, weights etc.
Col pushing junior to use it and test.

My txt something about it.
Junior: "What about it"
Kids!
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Old 03-06-18, 07:55 PM
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Vo2 sets with tons of rest. 75 minutes, 96 TSS. Was able to push above target on the last few. Found out this weekend's race also has a tt option on Saturday so I'll be doing that and the crit. Good last weekend prep for chico.
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Old 03-06-18, 09:54 PM
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Just 3 watts short of a goal which I thought was a pipe dream (as an aside, the phrase 'pipe dream' refers to the dream effect while smoking opium). Marginally disappointing I didn't get it but I should be able to get it soon. 15 watts higher than my old number set in 2015.

After about 10 years my leg is finally getting back to normal; wearing that stupid SI Belt 24/7 seems to be doing the trick. With that and my asthma issues fixed its almost like I'm a new rider. I just need to get over this hesitation about sprinting...since my last crash I've been a bit of a sissy about it.

(sorry bout the ewang brag, just pretty excited)
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Old 03-06-18, 10:35 PM
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Originally Posted by furiousferret
...

(sorry bout the ewang brag, just pretty excited)
I thought that was why we were all here.

Good job!
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Old 03-06-18, 10:36 PM
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Nicely done! You'll get those 3 watts and then some soon I'm sure
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Old 03-06-18, 11:15 PM
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Attacked on the group ride today going up a hill. Stayed away for a good bit of time (for me at least) til we hit a red light. One guy bridged up to me and went right by me. I don't know him. But now I do.
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Old 03-07-18, 12:50 AM
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Nice 3 hours after work today, it was actually sunny and short-sleeve weather!!
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Old 03-07-18, 12:50 AM
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Originally Posted by furiousferret
Just 3 watts short of a goal which I thought was a pipe dream (as an aside, the phrase 'pipe dream' refers to the dream effect while smoking opium). Marginally disappointing I didn't get it but I should be able to get it soon. 15 watts higher than my old number set in 2015.

After about 10 years my leg is finally getting back to normal; wearing that stupid SI Belt 24/7 seems to be doing the trick. With that and my asthma issues fixed its almost like I'm a new rider. I just need to get over this hesitation about sprinting...since my last crash I've been a bit of a sissy about it.

(sorry bout the ewang brag, just pretty excited)
**** yeah!
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Old 03-07-18, 08:32 AM
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I'm having a hard time deciding what to do. Some of it hinges possibly on if my work place decides to front the $200 yearly team/club fee to USAC to form a work place team.

I've only done one race, but we've got a former Danish junior national track champ that rides road that works with us and a few others that may race.

If they do it, I foresee entering a few more RR's than I planned to in my first year. If they don't, I'll probably do more hammer rides for training/getting dropped to make my next race that little bit better from having better tactics, for a noob. When your NP for a race finishing middle of field is the same or more than the winner, and you weigh less......you sucked.

Instead, my formal races would just be the once a month time trials. One local, one in Charlotte. Getting my ass kicked in both.

But, to me, the training for those two look so different. I don't know how you guys do that. Train to be able to do both.

I'm probably OK in that 20-24min range right now. But I could stand to work on the 2 to 3 min stuff with minimal rest between.

I'm in a mess as a noob about what to train for.......I've definitely got AOMM to do, maybe a May RR if they organize it, and two ITT's per month. If they form the team, there's a RR in April.

I guess just do more hard intervals before the RR and more 2x20 or 3x12 under/over before an ITT.

I've done the Carmichael time crunched book for a while and seen solid gains, but they're not specialized gains I feel.
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Old 03-07-18, 09:04 AM
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Originally Posted by furiousferret
Just 3 watts short of a goal which I thought was a pipe dream (as an aside, the phrase 'pipe dream' refers to the dream effect while smoking opium). Marginally disappointing I didn't get it but I should be able to get it soon. 15 watts higher than my old number set in 2015.

After about 10 years my leg is finally getting back to normal; wearing that stupid SI Belt 24/7 seems to be doing the trick. With that and my asthma issues fixed its almost like I'm a new rider. I just need to get over this hesitation about sprinting...since my last crash I've been a bit of a sissy about it.

(sorry bout the ewang brag, just pretty excited)
aww yiss!
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Old 03-07-18, 09:44 AM
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Originally Posted by burnthesheep
I'm having a hard time deciding what to do. Some of it hinges possibly on if my work place decides to front the $200 yearly team/club fee to USAC to form a work place team.

I've only done one race, but we've got a former Danish junior national track champ that rides road that works with us and a few others that may race.

If they do it, I foresee entering a few more RR's than I planned to in my first year. If they don't, I'll probably do more hammer rides for training/getting dropped to make my next race that little bit better from having better tactics, for a noob. When your NP for a race finishing middle of field is the same or more than the winner, and you weigh less......you sucked.

Instead, my formal races would just be the once a month time trials. One local, one in Charlotte. Getting my ass kicked in both.

But, to me, the training for those two look so different. I don't know how you guys do that. Train to be able to do both.

I'm probably OK in that 20-24min range right now. But I could stand to work on the 2 to 3 min stuff with minimal rest between.

I'm in a mess as a noob about what to train for.......I've definitely got AOMM to do, maybe a May RR if they organize it, and two ITT's per month. If they form the team, there's a RR in April.

I guess just do more hard intervals before the RR and more 2x20 or 3x12 under/over before an ITT.

I've done the Carmichael time crunched book for a while and seen solid gains, but they're not specialized gains I feel.
I wouldn't worry about specialization quite yet, just aim to be stronger in general. Most training benefits most types of riding and racing. It will benefit you in the long term to stay well-rounded.
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Old 03-07-18, 09:46 AM
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I got them rest period sleepies. Also them rest period random aches! back to it on Friday with some light openers and some medium chill distance over the weekend.
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Old 03-07-18, 11:30 AM
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2x20's at 100% (292 w cal'd for me right now). First half was almost easy, last 4-5 min of each interval was difficult. I think that means that:

a) I was well rested, which the softwares dictate, and
b) I got a good workout!

I thought about doing a third ala @gsteinb style but would have been srsly drained at work. I'm training someone so I can't slave at my desk and write all day today - gotta be energetic and in the lab.
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Old 03-07-18, 01:59 PM
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How much should my HR drift upwards over the course of an interval? Did the "Fight Club" sufferfest workout this morning and my buddy looked over my HR data and said he was suprised my HR didn't drift upwards over the course of each interval and said that intervals should essentially be 100% for that given duration. Meaning that if I were to do a 1 hour interval it should be done at my threshhold or a 1 min. interval done at my max 1 min. power and that should be scaled for any given time. That doesn't seem right to me.

Basically the intervals (ignoring the attacks) are 4 minutes at threshold, 2.5 over at a lower cadence/higher resistance simulating a climb when you're already fatigued. My HR shouldn't drift upwards drastically during 4 minutes at threshold.

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Old 03-07-18, 06:12 PM
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Isn't he basically describing decoupling? It seems like he is saying you should decouple. Which is something that I thought you were supposed to watch via the pw:hr metric and keep it under 5% or whatever.
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