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Training Status??? (IV)

Old 02-05-19, 11:57 AM
  #12876  
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Ant+ dongle ftw! For whatever reason my trainer won't respond to terrain changes via the app.
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Old 02-05-19, 07:10 PM
  #12877  
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long time no posting, raced CX this season, turns out I'm not horrible at it, started the year being staged at the back of races, ended the year finishing and staging in the upper half, even top 20 a couple of times (I did get a top 10, but it was out of 15 lol). I think with a little more fitness and continuing to improve my positioning I do some top 10s in larger fields next year. For now, I'm halfway doing sweet spot base 2 high volume with trainerroad. Got my ftp from 275 to 285 in SSB1, not really expecting much of anything in SSB2, but would love another 5w by the time I get through build. Road racing won't really be my focus, as i really do enjoy being all in with CX, but I think a 285-290w ftp (hopefully at 4.14w/kg) would make me a lot less mediocre in the few road events I may do, especially if I can improve 10min power during build.
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Old 02-05-19, 08:12 PM
  #12878  
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As a feeler for current fitness, I went up Alpe du Zwift and held 265w after the lefthand switchbacks, then 305w after the righthand switchbacks.

The good news: Those wattages weren't high enough.

The bad news: Those wattages weren't high enough.
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Old 02-05-19, 08:40 PM
  #12879  
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Ramp test that didnt go how I wanted. Mentally wasnt there.

Then a group ride with my team on zwift. Good times.
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Old 02-06-19, 07:28 AM
  #12880  
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A little KOM hunt before the group ride, then the group ride. Was 70 deg. last night! Woot!

You could tell everyone had cabin fever. The egos were out and all of us obliged. The final group speed was up decent despite hitting every possible red light and getting stuck behind slowpoke traffic crossing one part of town.

Got the KOM before the ride, but spent a good amount of my "matches" reserve doing so.

A good amount of time in the upper zones. Pretty much only Z1 and Z5/Z6/Z7. About 20min in 6/7.
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Old 02-06-19, 09:50 AM
  #12881  
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Last weekend’s schedule got a big screwed up- miscommunication on my part to coach as to my availably to ride on Thursday resulted in missing a two hour TT workout, then Sunday TT got rescheduled to this coming weekend on account of rain but not until after I had taken Friday as a rest day.

Sat and Sun were dachshund field trials, the last two in SoCal of this season. Believe it or not, field trialing in intermittently deluging rain is actually ok (personal discomfort aside) because the wet ground and wet dog muzzles hold scent better. My little dog did pretty well, made the podium again on Sunday. 4th place and now she has 7 of 35 points she needs towards her field trial Championship.

Sat she did not place in the money so I was able to head home from the field trial early. Hopped on the trainer with the intention of doing the two hour TT workout I had missed on Thursday but I was surprisingly tired from slogging through wet fields in the rain, so cut it short.

No race on Sunday, so I missed that intensity on the bike. Rest day Monday.

But...two nice TT workouts yesterday and today. Yesterday was 2 x 10 @105%, and I popped off both of those at a cadence of 98, not bad for me with my cadence struggles. Today was 1 x 30 @100 %. Felt relatively easy. Behold the power of rest.

Just finished reading a great book called Spark. It’s about the effect of exercise on the brain. Highly recommend it.

Ive just started my way through one of those Great Courses of the World. It’s in the Scientific Basis of Mindfulness. So far pretty interesting. I have been doing my TT work on the trainer for a few months now and I have been struck by the meditative quality of it. So this new course or right up my alley these days.
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Old 02-06-19, 09:51 AM
  #12882  
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120 km group ride on Zwift. about 100 started, only a handful of us finished. Just under 3 hours, 2 hours at or over tempo.

It was snowing outside! At 1700 feet in the desert!
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Old 02-06-19, 11:46 AM
  #12883  
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Random push/pull threshold/VO2 workout today:

3' at 129%
5' at 113%
17' at 96%
5' at 116%
3' at 128%

The 17' was weird... was aiming for a 17-20 ' at 99-100% but the RPE/power disparity was big. Wish I would have been wearing my HRM to confirm my effort.

Anyway I stopped early, spun down and brushed a bunch of sand and dirt off the drivetrain... Fiesta Island is filthy after a rain. Also re-calibrated the PM. That seemed to do the trick as I finished the last two intervals nicely.
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Old 02-06-19, 12:01 PM
  #12884  
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Originally Posted by TMonk View Post
Random push/pull threshold/VO2 workout today:

3' at 129%
5' at 113%
17' at 96%
5' at 116%
3' at 128%

The 17' was weird... was aiming for a 17-20 ' at 99-100% but the RPE/power disparity was big. Wish I would have been wearing my HRM to confirm my effort.

Anyway I stopped early, spun down and brushed a bunch of sand and dirt off the drivetrain... Fiesta Island is filthy after a rain. Also re-calibrated the PM. That seemed to do the trick as I finished the last two intervals nicely.
TMonk, did you recover between these or go straight into the next one?
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Old 02-06-19, 12:16 PM
  #12885  
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yeah, for about 5' between each. pretty standard for me
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Old 02-06-19, 12:36 PM
  #12886  
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Zwift workout last night. I was trying to do a comparison between what the trainer was showing and what the PM was showing. Trainer was showing 8-10% lower than the PM. Which is weird, I think. From posts I've seen on BF, it seems that the usual discrepancy is that the trainers tend to show higher than the PM. Is that right?
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Old 02-06-19, 04:32 PM
  #12887  
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Woke up to snow covered roads so called in a sick day and got on the ski bus.

Gym first and then some of the best pow skiing I've ever done.
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Old 02-06-19, 06:19 PM
  #12888  
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Originally Posted by caloso View Post
Zwift workout last night. I was trying to do a comparison between what the trainer was showing and what the PM was showing. Trainer was showing 8-10% lower than the PM. Which is weird, I think. From posts I've seen on BF, it seems that the usual discrepancy is that the trainers tend to show higher than the PM. Is that right?
This gives me the idea for a new hardware / software product. It is a bridge that aggregates WiFi signals and takes the greater of. With my product one will always send the maximum power or speed to Zwift from all available devices. Letís face it...one of the power meters is good. You might as well take the higher value.
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Old 02-06-19, 06:42 PM
  #12889  
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The funny thing is that I was displaying my PM on my Garmin, but Zwift was using the lower numbers from the trainer. I threw my towel over the Garmin so I wouldn't see what I was (I think) actually putting out, so I am pretty sure I got in a harder workout than Zwift/Strava thinks. Which is fine with me.
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Old 02-06-19, 09:35 PM
  #12890  
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Originally Posted by Hermes View Post
In Park CIty, UT for skiing intervals. May do some X Country.

Nice FTP test Gsteinb.
What'd you think of the skiing today? Probably pretty awesome in the park city area!

We will be swapping places. I just learned I'll be in San Diego in April for a week on work business. Haven't booked a flight yet, but I might extend it the weekend before or after if I can find a bike / cheap place to stay.
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Old 02-06-19, 10:57 PM
  #12891  
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The snow is great at PC and Deer Valley but visibility and lighting is poor most of the time and the winds gusty on some parts of the mountain. Deer Valley closed several lifts due to wind conditions. The roads last night were wicked driving back from dinner. Tomorrow will be cold but nominal wind and sunshine. It should be totally amazing.

My legs feel like someone beat on them with a hammer. SpO2 is up a bit tonight at 91% and my headache is gone.

Last edited by Hermes; 02-06-19 at 11:01 PM.
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Old 02-06-19, 11:27 PM
  #12892  
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@ttoc6 Let me know when you will be in SD. We travel a lot but one never knows. Also, if you stay for the weekend, you could do some of the more famous and fast group rides. SDBC has rides as well and I would ride with you for sure. @TMonk and the gang he runs with is also a good bet.
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Old 02-07-19, 08:51 AM
  #12893  
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San Diego bike party woohoo!

@Ttoc6 when will you be here? Between myself and various teammates we could set you up with a bike and a place to stay. You ride a 54? PM me.
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Old 02-07-19, 12:13 PM
  #12894  
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Hour tempo at lunch. Some SS depending on if a small hill or into the wind.

I guess picking routes for a bike ride is like tacking a sailing ship. I got lucky and my lunch route never felt really against a decent wind. I think mostly cross wind both ways and some minor against the wind at times.

About 1000ft, 22ish miles, barely over an hour. Felt like I was motoring the whole time. Speed on the flats with a bigger mid-range engine is feeling nice.

A far cry from you monsters, but I'll take it!
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Old 02-07-19, 12:26 PM
  #12895  
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Originally Posted by caloso View Post
Zwift workout last night. I was trying to do a comparison between what the trainer was showing and what the PM was showing. Trainer was showing 8-10% lower than the PM. Which is weird, I think. From posts I've seen on BF, it seems that the usual discrepancy is that the trainers tend to show higher than the PM. Is that right?
My flux is a consistent 10% lower. I cant do zwift events using that power.
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Old 02-07-19, 12:35 PM
  #12896  
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2x20's this morning, felt great:

1st - 99%
2nd - 103%

The second wasn't easy per say, but doable. HR was definitely up there towards the end of it.

I think my FTP is set a bit low, and I was on a good day. I could tell before I left the apt. that I was capable of a good performance. I haven't tested FTP since mid-December 2018 as I've been dealing with random illness and injury setbacks. Hopefully I can keep some health and consistency and begin to realize the gains that I know I have in the bank from a larger than usual base.
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Old 02-07-19, 02:05 PM
  #12897  
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Originally Posted by rubiksoval View Post
My flux is a consistent 10% lower. I cant do zwift events using that power.
I have a Direto that reads 25w high. All I ask for is a signed Zwift National Champ Jersey.
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Old 02-07-19, 02:16 PM
  #12898  
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Originally Posted by caloso View Post
Zwift workout last night. I was trying to do a comparison between what the trainer was showing and what the PM was showing. Trainer was showing 8-10% lower than the PM. Which is weird, I think. From posts I've seen on BF, it seems that the usual discrepancy is that the trainers tend to show higher than the PM. Is that right?
Trainers are typically lower, especially vs pedal based. My Neo is the lowest of my 4 power meters, but my Direto reads high. I'm a middle of the pack B on my Neo and a middle of the pack A on my Direto. Supposedly the Neo is the gold standard for Trainer power measurement so I go with that.

This is based off a test I did with DC Rainmakers power compare software:
Neo - 200 watts
Vectors - 208 watts
Stages - 222 watts
Directo - 225 watts

For all I know the Stages / Direto are the accurate ones; I do have the lowest power totals in group rides (though I'm one of the lighter ones out there).

Power software really needs to be able to have a tag to separate power meters and bikes. I'd love to be able to sort my power by device so I can see my highest 20 minutes each month on each device, or even on my TT bike. Almost all my training this year is on the trainer, and one solid outdoor ride skews everything since I put out about 7-10% more watts outside.
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Old 02-07-19, 08:35 PM
  #12899  
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Lunch wasnít enough. Another 45min before dinner.

Almost 19mph and 100ft per mile. The midrange still paying off.

Hell to pay soon on anaerobic.
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Old 02-07-19, 09:08 PM
  #12900  
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Chain snapped mid interval, everythings okay, except I need a new chain...
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