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Training Status??? (IV)

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Training Status??? (IV)

Old 10-13-15, 08:16 PM
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Originally Posted by gsteinb
I reckon that's fairly typical. I recall my rides from twenty years ago going to same way. 5 or 6 hard climbs all out, and the rest kinda social.
my non-problem problem is that I hit a limit of what I could do in races because I was using those rides to train. I still use them to train, I just ride them differently with a focus on the non-climbing bits.
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Old 10-14-15, 07:25 AM
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FTP test yesterday: 250...low CAT4. Looking at numbers I spent 60% in zone 5 and 40% in zone 3. Started on 100rpm first half then settled at 95 rpm which seems to be sweet spot.
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Old 10-14-15, 07:34 AM
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Originally Posted by Ygduf
let them figure it out the hard way, like I did.

but, think about it. if you can make a theoretical 300w threshold for 1 hour on the flats, you sure as **** can do it easily on a long climb. If your threshold is 300w on a long climb, making that power on the flats will be hard. So, improve your flats to 300+X and when you go to climb, 300+X will feel easy.

That, at least, is my direct experience over the last couple seasons. If someone finds it mentally difficult to maintain power in the face of a long climb, they surely find it difficult to hold power in the face of an indefinitely long flat without the hill to push on.
There are threads in every cycling forum in existence about this, where people will say, "How do I get better at climbing?".

Invariably, the responses will be, "Climb more!". Which, I guess, is semi-right.

The correct answer, though, is "produce more power, weigh less". Having grown up in IL, I'd never climbed anything of note until I moved to OR. People asked me, "How are you such a strong climber? You're from Chicago."

Well, the ability to sit at 5w/kg for an hour on the flats doesn't hurt, and it only gets "easier" to do that going uphill.
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Old 10-14-15, 07:38 AM
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I've got nothing really structured planned til mid November. I feel so lost. I guess I'm switching to fred mode and will go snag some KOMs.
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Old 10-14-15, 07:49 AM
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Z2 Commuting in 56 degree weather in the morning is delightful.
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Old 10-14-15, 08:38 AM
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Originally Posted by TheKillerPenguin
I've got nothing really structured planned til mid November. I feel so lost. I guess I'm switching to fred mode and will go snag some KOMs.
tempo. stepping down the ladder starting from FTP.

g(the anti fred)steinb
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Old 10-14-15, 09:40 AM
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cross bike. 5*4' hills then about an hour of single track shredding. almost got my HR up to 160!
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Old 10-14-15, 10:13 AM
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First cyclocross practice in a while. Kept it pretty moderate, basically did 2x10' tempo. Still rode through and away from the front group on the first one. Had a bit of a crash on the second, my first in a few weeks, but it was no problem to dust myself off and get going again. My fitness is just so good right now. It feels really great.
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Old 10-14-15, 10:52 AM
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Originally Posted by TheKillerPenguin
I've got nothing really structured planned til mid November. I feel so lost. I guess I'm switching to fred mode and will go snag some KOMs.
What happened to the weight work?

Close stanced box squats then regular squats for me this morning before a ton of glute work. Legs are growing!
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Old 10-14-15, 11:11 AM
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2.5hr with a 25 minute effort up a hill at threshold (well, above threshold - got new 19-25 minute MMP) with a big negative split. PR'ed the descent (still slow, but working on it) and then tried to do some more threshold work on a false flat for 10 minutes to appease Ygduf. Way below what I held on the climb, but I think next week I'll try doing some sort of weird repeats on it (like 3x (~10", ??? rest, ~6")? its hard to estimate how big a difference going the other way/"down" will be).
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Old 10-14-15, 11:35 AM
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Originally Posted by TheKillerPenguin
I've got nothing really structured planned til mid November. I feel so lost. I guess I'm switching to fred mode and will go snag some KOMs.
Do an organized century and find out which rest stops have homemade cookies. A man's gotta eat...
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Old 10-14-15, 11:50 AM
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TKP fhtagn
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Old 10-14-15, 03:02 PM
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I just ordered a plyo box.

I used to be a carpenter. I can't believe I just paid somebody else for a box.
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Old 10-14-15, 03:08 PM
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if you buy metal ones you don't need to get caught in that mindset…unless you also used to be a welder.
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Old 10-14-15, 03:17 PM
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lol i bought a plyo box last winter and didn't use it once.
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Old 10-14-15, 03:19 PM
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size?
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Old 10-14-15, 03:24 PM
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I have been jumping on an old wooden chest, a futon couch, and an old stone fireplace in the yard. The chest and couch I am pretty sure will break if I keep jumping on them. The fireplace is not going to work when there's snow on the ground (for jumping, anyway). I bought a 16/20/24 box.
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Old 10-14-15, 03:27 PM
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I want to buy mikey's since it's bound to be the size I need, along with the 50 pound powerblock dumbbells he must have, and that SRM he won in the office football pool last weekend.
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Old 10-14-15, 03:28 PM
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Originally Posted by gsteinb
size?
err it was adjustable, but I gave it away when i moved

not sure i get the dumbbell/srm joke :/
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Old 10-14-15, 03:32 PM
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sigh

not a joke. I'm trying to will stuff I need to materialize in easy and improbable ways.
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Old 10-14-15, 04:37 PM
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did the benchmark climb here in the tt extensions the entire goddamn way. boy I hope that's medicine because it certainly doesn't taste good. Saw <50 cadence for a while, 42/23 gearing and sustained 7% climb hurts.

did 18:30 timewise, at 363w vs. road PR of 16:09 at 425w. TT bike certainly hurt worse. Abs got very tired.
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Old 10-14-15, 04:44 PM
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Originally Posted by gsteinb
I'm trying to will stuff I need to materialize in easy and improbable ways.
Do you know The Secret?
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Old 10-14-15, 04:50 PM
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are about to try and get me to join Amway?
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Old 10-14-15, 04:52 PM
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Originally Posted by globecanvas
Do you know The Secret?
man, that scam has been gone a while. probably could re-start it now and make bank. Everyone send me $100 apiece and I'll get moving on some promotional materials.
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Old 10-14-15, 05:02 PM
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Originally Posted by Ygduf
did the benchmark climb here in the tt extensions the entire goddamn way. boy I hope that's medicine because it certainly doesn't taste good. Saw <50 cadence for a while, 42/23 gearing and sustained 7% climb hurts.

did 18:30 timewise, at 363w vs. road PR of 16:09 at 425w. TT bike certainly hurt worse. Abs got very tired.
Out of curiosity, does your handlebar setup permit a similar hand position to that which you'd have on your normal road bike? Put another way, could you climb on the TT bike in a non-TT position relatively effectively?

While I know "aero" is quite important, generating nasty watts at 7% is more important. Seems staying in the aerobars past 5-6% is a waste.
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