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Training Status??? (IV)

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Training Status??? (IV)

Old 04-10-21, 01:54 PM
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Originally Posted by TMonk
How were the cars? That's the one thing that keeps me from doing that ride more often. I did it last week and it was awful. I hate having to slow down when I'm going good.
They were plentiful but not too aggressive. I don't mind so much as I was just there to dust the pack riding cobwebs off
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Old 04-11-21, 12:43 PM
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Hoping to do Worlds next Tuesday, if the weatherís ok.
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Old 04-11-21, 02:39 PM
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3x20 last night - RPE was high, not sure if because it was on the trainer or fatigue. Trudged through them anyway. 4 hours solo mostly z2 today. Now I want a coffee and a nap.
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Old 04-12-21, 09:45 AM
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training status coupled with self promotion lol I have my latest adaptive training vlog up, 2 weeks left in SSB1 HV, so far so good

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Old 04-12-21, 02:49 PM
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3 sets of 6 x 1' vo2max on/offs. (Bluebell for you TrainerRoadians)

Other than developing some acid reflux on the last set, that went really well. Normally my stomach doesn't bother me much on these, but it has the last couple of times I've done hard efforts on the trainer. Hoping it's not becoming a pattern.
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Old 04-13-21, 03:33 PM
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I set a 3min PR today. This is mostly nice because my past PRs in this time range were set in September and October after the racing season was over. And Cavendish won twice in a row! It is the little things in life that keep me going.
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Old 04-14-21, 08:28 AM
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Resting.
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Old 04-14-21, 01:21 PM
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Last night was a quick workout with 3x 2' efforts, 3x1' efforts and 3x20" sprints. It was one of those nights where I felt strong and thought I was really nailing every interval, but my meter told me afterwards that my power was meh. This seems to happen sometimes on short efforts. Long efforts I'm looking at my power meter so I know right then if I'm hitting good power numbers.
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Old 04-14-21, 03:13 PM
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Tuesday Worlds was 4 of us. Started out as me and 2 teammates and picked up another who thought he'd missed the group. Turned out to be a good workout because you never really get a break in a chaingang with 3 or 4 riders, and I say 3 because our joiner was hanging at times and had to sit on. I wasn't the strongest of my teammates throughout, but I was good in spots, including the final sprint. They're both super strong cat 2s and younger than me, so I was pretty happy.
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Old 04-14-21, 10:45 PM
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Long VO2max intervals: 5 x 5’ at 108%. Had planned to do 6, but my wife is out of town and had to get back and start dinner for the kids. Such is the Dad Life.
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Old 04-15-21, 09:51 AM
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did a new (to me) workout today with the TR adaptive training thingy, it was a 2x40 @ 85%. in the past TR SSB plans have focused more on intervals up to 30min and mainly in the 90% range so it was interesting to do something a little less intense but longer duration. The workout itself is classified as a 6.6 in their workout progression scale
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Old 04-15-21, 10:27 AM
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I was working on my cornering on a descent; not so much the easy turns 2 off camber turns on Tuesday I've been going in too slow. I have to hit one at 25 and the other at 30; the one at 30 is the hard one because its way off camber and there is a dirt patch which takes out riders, so my slowness is in my head. I did 5 runs and got faster each time.

On Tuesday, if I stayed with the group that dropped me on the first lap (of which I did most of the pulls) I would have been 3 minutes faster on a 40 minute course.

Honestly, when hit them on a perfect line, I just thought....that's it? You're nervous about that? 1 year of just indoor riding has made me really tentative. I probably shouldn't admit weakness on the internet, that's the biggest no no out there.
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Old 04-15-21, 11:43 AM
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rest week vibez. TT bike trainer for 1 hr with 2x15' in position (z2/3) Tuesday, 2 hrs of MTB bookended around work yesterday, same today. Ill get another 4-5 hrs of MTB total over tomorrow and Saturday as I head up to Mt Laguna (6,000') for some camping and more MTB. No road bikes this week!!!

Back on the horse next week. I think I'm gonna FTP test on Tuesday and I'm already getting amped about it (or scared???)
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Old 04-15-21, 08:19 PM
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v02s at lunch, then a Zwift race post work. Not expecting much but.....14 watts higher then my best 20 minutes indoors at almost my lowest weight....

So I guess I'm moving the bars up...300 seems very attainable now.

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Old 04-16-21, 08:08 AM
  #16215  
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Originally Posted by furiousferret
I was working on my cornering on a descent; not so much the easy turns 2 off camber turns on Tuesday I've been going in too slow. I have to hit one at 25 and the other at 30; the one at 30 is the hard one because its way off camber and there is a dirt patch which takes out riders, so my slowness is in my head. I did 5 runs and got faster each time.

On Tuesday, if I stayed with the group that dropped me on the first lap (of which I did most of the pulls) I would have been 3 minutes faster on a 40 minute course.

Honestly, when hit them on a perfect line, I just thought....that's it? You're nervous about that? 1 year of just indoor riding has made me really tentative. I probably shouldn't admit weakness on the internet, that's the biggest no no out there.
After a Zwift winter it takes me a month+ to feel truly comfortable descending. I know what you mean - when you start hitting proper lines again you're like wtf was I riding the brakes for? There are a couple of twisty and narrow descents I go out of my way to hit this time of year just to get back into the groove. They seem pretty dangerous but can be done without touching the brakes if corners are taken properly. Even with that though, I am a very timid descender when racing. It's a big part of why I wind up at the back of the bunch getting repeatedly cock punched out of corners
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Old 04-16-21, 08:27 AM
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Best weeknight worlds I've had. No teammates in the A group. Just a hard pace that shed all but 4 of us by 30min in. We all took turns till mile 30 or so, then the teammates did what you would do with two people among four. Attack and split. Worked. Myself and one of the two guys of that one team were back. They made the move right after I finished my pull. Obviously the right time to do it. I somehow hung the one teammate's wheel of that pair. I bridged back on somehow TT'ing it. I knew he wouldn't work with a teammate up road, so had to drag him along. "3rd" in the town line sprint at the end.

If I had a teammate I'd have been fresher and maybe done better at the end. But with all the TT work, no real repeatable anaerobic engine to speak of or sprint engine right now.

Usually when we have teammates on that ride, nobody makes it into the final group anyway. They're usually all in the first drop group. So, not sure if anyone would have been there or not.
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Old 04-16-21, 10:13 AM
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I hate vo2max work, seems my repeatability sucks

4 minute repeats yesterday - first one, felt pretty good, didn't feel like I was going absolute max, landed right around 130% FTP.

2nd, 3rd, and 4th felt like death. 116%, 116%, and 113%. What the heck. Even threw in a much longer rest between #2 and #3.
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Old 04-16-21, 11:05 AM
  #16218  
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6 intervals at 4' - 6' at 108% yesterday. Hit target on the first 5, then did the last 5 min effort at 112%. The 4' to 6' range is because these are hills on a route that range from 4 to 6 minutes long.
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Old 04-16-21, 12:00 PM
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Originally Posted by wktmeow
I hate vo2max work, seems my repeatability sucks

4 minute repeats yesterday - first one, felt pretty good, didn't feel like I was going absolute max, landed right around 130% FTP.

2nd, 3rd, and 4th felt like death. 116%, 116%, and 113%. What the heck. Even threw in a much longer rest between #2 and #3.
4 minutes at 130% is PR territory for me so if I started with that I wouldn't hit that on the next 3. Great you did that first interval and didn't feel like it was max.
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Old 04-16-21, 12:21 PM
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Originally Posted by furiousferret
I was working on my cornering on a descent; not so much the easy turns 2 off camber turns on Tuesday I've been going in too slow. I have to hit one at 25 and the other at 30; the one at 30 is the hard one because its way off camber and there is a dirt patch which takes out riders, so my slowness is in my head. I did 5 runs and got faster each time.

On Tuesday, if I stayed with the group that dropped me on the first lap (of which I did most of the pulls) I would have been 3 minutes faster on a 40 minute course.

Honestly, when hit them on a perfect line, I just thought....that's it? You're nervous about that? 1 year of just indoor riding has made me really tentative. I probably shouldn't admit weakness on the internet, that's the biggest no no out there.
Great idea to set speed targets for turns on a descent and then practice.
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Old 04-16-21, 12:24 PM
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Originally Posted by cmh
6 intervals at 4' - 6' at 108% yesterday. Hit target on the first 5, then did the last 5 min effort at 112%. The 4' to 6' range is because these are hills on a route that range from 4 to 6 minutes long.
Iíve got a route like that with 5 climbs on it between 3 and 7 minutes and I do each one like an interval effort. Iíll usually do a big sprint between each climb as well. Rests are a little longer between climbs, but itís so much more mentally stimulating than ďnormalĒ intervals.
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Old 04-16-21, 02:27 PM
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I felt like my arms were going to fall off during my last vo2 workout. Don't even get me started about my legs...
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Old 04-17-21, 04:06 PM
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Back at it. 2x20k TTT this AM on Fiesta.
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Old 04-18-21, 08:59 AM
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done with week 4 of SSB1 HV, one more week of work before rest week. Currently I'm at sweet spot 6.8 and next week should be at 7.3 by the end (that's the new Trainerroad parlance for their workout classifications). I don't anticipate any FTP adjustments at the moment, I think with my current status my workouts are appropriately hard and haven't had a string of workouts feel too easy just yet. So I'll likely stay the course for the next phase and see if the adaptive training takes me to a sweet spot 10 by the end of the next block lol
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Old 04-19-21, 02:14 AM
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Did our 9:30 Saturday Worlds this weekend. With all the craziness, it's sort of been split, where one of the local race clubs has started leaving about 20 minutes earlier. The group leaving at 9:30 was about 10 and for whatever reason has been filled with more hitters, or at least people of a mind to smash.

When the flag drops, there are a series of stair stepped hills that used to be done as a hard tempo; an entree to the ride. Now they're full gas efforts apparently meant to prune the group right from the start. We might have dropped a couple. For the next 45 miles it's a fast pace line with nasty bergs. I was swinging, but trying to come through when I could. It was one of those where after the first couple of efforts you just know it's going to be a struggle.

I got popped, annoyingly, toward the end when someone let a gap go in a crosswind. Stopped with a friend who got a flat at the same time. 5 minutes more and I would have been through that section and hung to the finish.

On the one hand, it was my first long, hard group ride of the year, and the efforts were harder on the same segments then I've ever recorded. On the other, I hoped to be going a bit better. I'm excited to get back out there and test myself against these guys. My buddy -who's younger and stronger- got shelled late on in his first week and then would have been fine on Saturday, save for the flat tire.
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