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Training Status??? (IV)

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Training Status??? (IV)

Old 10-28-15, 05:05 AM
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9-11 hours per week. And my FTP is set correctly, if anything it's set slightly high.. But I have a test scheduled for this week so we'll see.
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Old 10-28-15, 06:57 AM
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Originally Posted by burger0014
9-11 hours per week. And my FTP is set correctly, if anything it's set slightly high.. But I have a test scheduled for this week so we'll see.
i have a hard time believing you have a 90+ ctl on 9-11hrs/week.
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Old 10-28-15, 07:40 AM
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"VO2" efforts and "30/30s" at cross practice this morning. In scare quotes because I am BLOWN. Had one good lap and then I was empty, empty, empty. Could be 2 hours total yesterday at Z2-ish (2 1/2 hour chunks were my commute) were more taxing than I thought. I was just so bemused to see myself having to do 180W to get my HR over 140 last night. Thank goodness, I have one more tough workout tomorrow and then I get a whole, glorious weekend off to celebrate my anniversary with my wife and eat too much food and drink too much booze. And then do a power test on Monday.
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Old 10-28-15, 07:42 AM
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Originally Posted by mike868y
i have a hard time believing you have a 90+ ctl on 9-11hrs/week.
You would have to doing some pretty serious intensity to do, that yes. Not impossible I suppose. It doesn't seem like the kind of thing that would be sustainable. But I'll withhold any further skepticism, I don't think my experience is comprehensive enough to say anything definitive about that.
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Old 10-28-15, 07:53 AM
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Originally Posted by mike868y
i have a hard time believing you have a 90+ ctl on 9-11hrs/week.
I question it myself from time to time. My weekly TSS is in the 700-750 range which sounds high as well. I don't know how to link my trainingpeaks account so people can review it and who knows, maybe my FTP is too low, but I don't think so.
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Old 10-28-15, 08:18 AM
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Originally Posted by burger0014
I question it myself from time to time. My weekly TSS is in the 700-750 range which sounds high as well. I don't know how to link my trainingpeaks account so people can review it and who knows, maybe my FTP is too low, but I don't think so.
Weekly TSS = 7 times CTL, pretty much, so if one is high, so is the other.

You have a lot of 200+ TSS rides in there. What is a typical one of those rides like?
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Old 10-28-15, 08:21 AM
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Originally Posted by globecanvas
Weekly TSS = 7 times CTL, pretty much, so if one is high, so is the other.

You have a lot of 200+ TSS rides in there. What is a typical one of those rides like?
That's typically a 2 - 3 hour ride. 50-60 miles through rolling roads, 3-5K ft climbing total. It usually includes 2 threshhold intervals of 15-20 minutes each, a handful of sprints or I might go for a random strava segment. Lots of "medium-hard" efforts in there too. All of my rides are solo so there is really no drafting either.
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Old 10-28-15, 08:26 AM
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more ouchie strength stuff sandwiched between two Z3 rollers sessions.

Incorporated these into the second complex

#t=14
I'm totally shot
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Old 10-28-15, 08:27 AM
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Originally Posted by burger0014
That's typically a 2 - 3 hour ride. 50-60 miles through rolling roads, 3-5K ft climbing total. It usually includes 2 threshhold intervals of 15-20 minutes each, a handful of sprints or I might go for a random strava segment. Lots of "medium-hard" efforts in there too. All of my rides are solo so there is really no drafting either.


I'm going to say your FTP is just set wrong in the software, or your power meter is recording some very high spikes, or some other problem between the pedals and the computer. 200+ TSS in 2-3 hours is a total devastation type ride, unlike what you are describing.


... think about it this way. FTP for one hour = 100 TSS. You should only get 100 TSS in an hour if you did a 40k TT, or a very hard crit with constant big surges, and you should be obliterated afterwards. 200 TSS in 2 hours is essentially impossible. 200 TSS in 2.5 hours is marginally possible, but it would be a very, very hard ride, not a couple of 15-20 minute threshold efforts and some sprints. It would be more like a 40k TT, a half hour rest, then another 40k TT. Or an hour long very hard crit, a half hour rest, then another hour long very hard crit.

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Old 10-28-15, 08:33 AM
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Yeah...200tss in 3hrs is a seriously intense workout. I'd think a test is in order.
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Old 10-28-15, 08:35 AM
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Originally Posted by globecanvas
I'm going to say your FTP is just set wrong in the software, or your power meter is recording some very high spikes, or some other problem between the pedals and the computer. 200+ TSS in 2-3 hours is a total devastation type ride, unlike what you are describing.


... think about it this way. FTP for one hour = 100 TSS. You should only get 100 TSS in an hour if you did a 40k TT, or a very hard crit with constant big surges, and you should be obliterated afterwards. 200 TSS in 2 hours is essentially impossible. 200 TSS in 2.5 hours is marginally possible, but it would be a very, very hard ride, not a couple of 15-20 minute threshold efforts and some sprints.
I think I tend to agree. It seems correct on longer more measured efforts but must spike on shorter more intense efforts, though not the most intense (sprints) if that makes any sense. I don't know how that would be possible but I've seen the same thing with my powertap so I just don't know what to think anymore. Time to throw away the powermeter and go back to heart rate... except my heart rate doesn't get above 160 on most rides and never over 170 so typical training zones don't work for me. Maybe I'll take up Tennis.
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Old 10-28-15, 08:40 AM
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What was your protocol when you came up with your ftp number?
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Old 10-28-15, 08:41 AM
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or you could just test. since you're accustomed to 100 TSS hours 20 minutes of suffering should be no big deal.
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Old 10-28-15, 08:44 AM
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Originally Posted by burger0014
I think I tend to agree. It seems correct on longer more measured efforts but must spike on shorter more intense efforts, though not the most intense (sprints) if that makes any sense. I don't know how that would be possible but I've seen the same thing with my powertap so I just don't know what to think anymore. Time to throw away the powermeter and go back to heart rate... except my heart rate doesn't get above 160 on most rides and never over 170 so typical training zones don't work for me. Maybe I'll take up Tennis.

Let's just get to brass tacks - what is your FTP, and how much do you weigh? Are you sure the FTP is actually set correctly in the software (not entered with some old date that is getting overridden by another number)? When you say "shorter more intense efforts", how long, and what wattage?
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Old 10-28-15, 08:56 AM
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Originally Posted by TheKillerPenguin
What was your protocol when you came up with your ftp number?
30 minute warm up, 20 minute test. That number times .95. I get basically the same result outdoors or on the trainer with two different bikes and 2 different powermeters.
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Old 10-28-15, 08:58 AM
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Originally Posted by globecanvas
Let's just get to brass tacks - what is your FTP, and how much do you weigh? Are you sure the FTP is actually set correctly in the software (not entered with some old date that is getting overridden by another number)? When you say "shorter more intense efforts", how long, and what wattage?
FTP is 265. I weigh 160 lbs give or take. FTP is set correctly in TP, Strava, and garmin connect. I bump my ftp 2 watts up in trainerroad every week but otherwise it's the same. With shorter efforts I mean, there is a slight hill, I stomp on the pedals to go over it then back to normal riding, repeat a million times per ride.
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Old 10-28-15, 09:03 AM
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Originally Posted by burger0014
30 minute warm up, 20 minute test. That number times .95. I get basically the same result outdoors or on the trainer with two different bikes and 2 different powermeters.
Ok...and how long ago was this?
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Old 10-28-15, 09:16 AM
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Originally Posted by TheKillerPenguin
Ok...and how long ago was this?
4 weeks ago. I typically test every 4 weeks unless I'm racing on the weekend. I actually did two tests 4 days apart, one inside and one outside. I wasn't super fresh for the indoor test so the result was slightly lower @ 245 watts. I went with the higher number for ftp purposes.

thanks for everyone humoring me on this, really want to make sure Im doing the right thing to get better this year.
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Old 10-28-15, 09:26 AM
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What's your max 5min number look like? 1min? 5sec? You were fresh when you did the outdoor test? It wasn't done the day after a hard workout?
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Old 10-28-15, 09:30 AM
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everyone should really consider exactly how important that y-axis value is on the PMC vs. how important the slope and shape of it is.
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Old 10-28-15, 09:33 AM
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Originally Posted by burger0014
FTP is 265
Just as a sanity check, if your FTP is 265, then a 2.5 hour, 200 TSS ride would have an NP of 235. Is that about what you see for that type of ride?


(If so, alarm bells should be going off, given that 235 is only a little lower than your most recent FTP test.)
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Old 10-28-15, 09:36 AM
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Originally Posted by Ygduf
everyone should really consider exactly how important that y-axis value is on the PMC vs. how important the slope and shape of it is.
before considering that I would need to know what the hell it means
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Old 10-28-15, 09:52 AM
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Originally Posted by globecanvas
Just as a sanity check, if your FTP is 265, then a 2.5 hour, 200 TSS ride would have an NP of 235. Is that about what you see for that type of ride?


(If so, alarm bells should be going off, given that 235 is only a little lower than your most recent FTP test.)
Saturday's 3 hour ride had a NP of 233. Given that info what # should I shoot for during an FTP test? Maybe I'm just not trying hard enough.

https://www.strava.com/activities/419291904
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Old 10-28-15, 09:59 AM
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Originally Posted by gsteinb
before considering that I would need to know what the hell it means
really?

who would you expect to perform better of the two below. assume they end at exactly the same number there on the right.
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Old 10-28-15, 10:03 AM
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Originally Posted by burger0014
Saturday's 3 hour ride had a NP of 233.

That obviously doesn't square with a 20 minute test @ 245, or even 265. As a wild guess, based on your HR on that ride, I'd put your FTP closer to 290, and even so that would be a really hard 3 hour ride.
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