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Training Status??? (IV)

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Training Status??? (IV)

Old 12-02-15, 11:20 AM
  #2276  
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Originally Posted by TheKillerPenguin
Are they loud? 3rd floor walk up, don't want to piss off the neighbors more than I already do.

Opener type thingies today. Power test tomorrow + volume for like 4hrs total. Then 4hrs Fri, Sat, Sun. Then I retreat for a week and lick my wounds.
Thank you for being a good neighbor.

I can't speak for any other roller types, but I can't imagine any roller brand is quiet enough at high power.

It's the vibration that seems to be "loud" when I'm on my rollers, not the actual sound of the rollers.

Even with some kind of dampening mat I would think your neighbors would not appreciate your rollering activities late at night or early in the morning.
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Old 12-02-15, 11:24 AM
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trainer = 2x20 all winter. come back with a better ftp and the vO2 will work itself out. After hearing it from Metcalf himself, I'm a believer.
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Old 12-02-15, 02:54 PM
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It's wet out.
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Old 12-02-15, 03:04 PM
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Originally Posted by mattm
I can't speak for any other roller types, but I can't imagine any roller brand is quiet enough at high power.
yeah, i have to drop my psi to like 50-60 for roller work. part of the reason i'm trying to upgrade to a set with a resistance unit.
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Old 12-02-15, 03:04 PM
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Originally Posted by TheKillerPenguin
It's wet out.
2x20's on your trainer. you can paypal me.
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Old 12-02-15, 03:09 PM
  #2281  
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I just can't imagine doing 2x20s without having to adjust to uphill, downhill and flat road. My new house will have room for a trainer, though.
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Old 12-02-15, 03:20 PM
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Originally Posted by revchuck
I just can't imagine doing 2x20s without having to adjust to uphill, downhill and flat road. My new house will have room for a trainer, though.
I thought LA was flat.
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Old 12-02-15, 03:34 PM
  #2283  
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meant to do 4, ended up with 3.5. Was slightly late out the door, and got an untimely flat, so I turned around a little early.

still a solid ride tho.
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Old 12-02-15, 03:36 PM
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Originally Posted by revchuck
I just can't imagine doing 2x20s without having to adjust to uphill, downhill and flat road. My new house will have room for a trainer, though.
It depends on the goal. If I'm doing sweet spot or lower I tend to prefer doing 2x20's on rolling terrain. 2x20's at FTP I prefer a steady climb.
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Old 12-02-15, 03:52 PM
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Originally Posted by Ygduf
trainer = 2x20 all winter. come back with a better ftp and the vO2 will work itself out. After hearing it from Metcalf himself, I'm a believer.
I follow him on Strava, the amount of 20 min efforts he does is wild. Certainly works for him.
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Old 12-02-15, 03:53 PM
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Originally Posted by TheKillerPenguin
It depends on the goal. If I'm doing sweet spot or lower I tend to prefer doing 2x20's on rolling terrain. 2x20's at FTP I prefer a steady climb.
you have to train so long because you go too goddamn easy.
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Old 12-02-15, 03:54 PM
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Originally Posted by mike868y
yeah, i have to drop my psi to like 50-60 for roller work. part of the reason i'm trying to upgrade to a set with a resistance unit.
Check out the inside ride rollers. They're awesome.
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Old 12-02-15, 04:03 PM
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Originally Posted by caloso
I thought LA was flat.
By the Gulf it is; south of I-10 is either swamp or prairie. North of I-10 the terrain becomes rolling, more so the farther north you go. Where I usually ride the rollers have about 30 feet of elevation gain at ~3%, that up and down can really mess with you when you're trying to maintain steady power.
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Old 12-02-15, 04:10 PM
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Originally Posted by gsteinb
you have to train so long because you go too goddamn easy.
https://youtu.be/lB6Gk5EtunI?t=112
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Old 12-02-15, 05:56 PM
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Leg strength training yesterday and 3 hour endurance ride today. Coach Fudgy had me do 20 watts over thekillerpenguin.
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Old 12-02-15, 10:43 PM
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4x10 @90% with 2 min breaks in between. Felt good and kicked it up to 110% for the last effort.
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Old 12-03-15, 01:03 AM
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Originally Posted by Ygduf
trainer = 2x20 all winter. come back with a better ftp and the vO2 will work itself out. After hearing it from Metcalf himself, I'm a believer.
I believe he does them around 85% though and with warmup/cooldown he's done in an hour. Five days a week and then he gets out on "fun" group rides on the weekend. Plus, he's been riding so long he probably has no power to gain and is just trying to maintain it.
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Old 12-03-15, 01:14 AM
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Originally Posted by Dunbar
I believe he does them around 85% though and with warmup/cooldown he's done in an hour. Five days a week and then he gets out on "fun" group rides on the weekend. Plus, he's been riding so long he probably has no power to gain and is just trying to maintain it.
30 consecutive years of racing experience helps a bit! he's pretty amazing, isn't he?

lots of folks couldn't take the mental toll of that training. the ability to handle it isn't universal.

kind of touches on a point that returning to a peak level (esp when you have like 20 years of jerseys) is different than reaching a level for the first time. also...phenotypes. some are TTers and train to support that; others could train that way forever (and get better) but wind up squandering their natural strengths.
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Old 12-03-15, 04:59 AM
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Originally Posted by Ygduf
trainer = 2x20 all winter. come back with a better ftp and the vO2 will work itself out. After hearing it from Metcalf himself, I'm a believer.
I did that in what was arguably my best racing year (09). My back bone work outs were 3x20s, and weights the other days (trainer - weights - trainer). I won the spring series, the NJ state series, the track series, 35+ state crit, and medaled in the elite crit. I did some other kinds of intervals starting in February (we start racing in march). That winter I typically took saturday and sunday off. I was also doing a much higher volume than I'd do now. It seemed pretty effective.
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Old 12-03-15, 06:03 AM
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Originally Posted by gsteinb
I did that in what was arguably my best racing year (09). My back bone work outs were 3x20s, and weights the other days (trainer - weights - trainer). I won the spring series, the NJ state series, the track series, 35+ state crit, and medaled in the elite crit. I did some other kinds of intervals starting in February (we start racing in march). That winter I typically took saturday and sunday off. I was also doing a much higher volume than I'd do now. It seemed pretty effective.

At what % FTP were you doing that quantity of 3x20s? I guess it probably varied, but roughly?
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Old 12-03-15, 06:51 AM
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It's hard to say as it predated my use of a powermeter, but…

my protocol was to go as hard as a could, and to track my distance/speed for each interval. I'd track each individual interval and the total for the set of three, and endeavor to improve them each week. Since I did them all on the rollers on the same resistance setting repeatability was highly probable

later tests indicate they were mostly at of above FTP (disallowing for changes in things like tires, and shift in the resistance, etc…)
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Old 12-03-15, 07:17 AM
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3x20 @ 100%+ two or three times a week? Good lord.
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Old 12-03-15, 07:26 AM
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i looked and it seems it was mostly 2x

recvoery week every fourth week. loads of time off
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Old 12-03-15, 08:39 AM
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that's kind of my plan this winter. 30', 20', and 10' intervals until my eyes bleed. long rides when i can.

today was shockingly warm out. tempo commute, 4*10', tempo/z2 back to the office. easy commute tomorrow, last cross race of the season saturday.
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Old 12-03-15, 09:04 AM
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FWIW I was worked up to 3x20's by starting at 3x10s -> 3x12 -> 3x15 -> 2x20 -> 3x20. Granted right now I'm riding 16 hours a day at a pace that would bore a randonneur to death, but my coach specializes in pain when the time comes.
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