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Training Status??? (IV)

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Training Status??? (IV)

Old 12-08-15, 04:14 PM
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6x(3'+3') over unders on the gym spin bike. It purports to have a "constant wattage" setting, and it feels like it's in the ballpark, but other than that I have no idea how accurate it is.
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Old 12-08-15, 09:00 PM
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Criss Cross 2x20 Intervals. This workout crushes me and highlights all my weaknesses. This is the closest I've ever come to actually finishing it correctly.
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Old 12-08-15, 10:32 PM
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I'm interested in criss cross intervals. I'd like to give that a shot sometime before racing.
@burger0014, Could you pm me or post a protocol for this flavor, expressed as %FTP and duration?
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Old 12-09-15, 05:13 AM
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Originally Posted by TMonk
I'm interested in criss cross intervals. I'd like to give that a shot sometime before racing.
@burger0014, Could you pm me or post a protocol for this flavor, expressed as %FTP and duration?
2 x 20 @ 93%, every 2 minutes go to 120% for 30 seconds then back to 93%. Then 2 5x5 @ 110%.
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Old 12-09-15, 08:30 AM
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really bad DOMS from the workout I did yesterday, but I managed to get out for some threshold work. tempo commute (~35 minutes), 2*15', 1*20'. The last one was going to be 15' as well but I got held up by a school bus during the first few minutes :/
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Old 12-09-15, 09:11 AM
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Probably another 1.5hrs super easy
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Old 12-09-15, 09:19 AM
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Originally Posted by burger0014
2 x 20 @ 93%, every 2 minutes go to 120% for 30 seconds then back to 93%. Then 2 5x5 @ 110%.
Thanks, and ow!
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Old 12-09-15, 09:23 AM
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Sprints. Hit a new number for the 2nd week in a row. Hopefully I am building in some muscle memory because it's silly how hard I need to mentally focus to do these well.


... hm, as it happened, sprints 1-5 were X watts, 7-12 were X+100, 13-14 were X+200. Not sure how that progression would translate to crits but maybe I should try some miss-and-out racing at the track.

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Old 12-09-15, 11:45 AM
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Originally Posted by globecanvas
Sprints. Hit a new number for the 2nd week in a row. Hopefully I am building in some muscle memory because it's silly how hard I need to mentally focus to do these well.


... hm, as it happened, sprints 1-5 were X watts, 7-12 were X+100, 13-14 were X+200. Not sure how that progression would translate to crits but maybe I should try some miss-and-out racing at the track.
How did you choose X?
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Old 12-09-15, 11:49 AM
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Originally Posted by caloso
How did you choose X?

It wasn't by design. All 14 sprints were as hard as I could go for 10 seconds. They just happened to get better as I went along.
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Old 12-09-15, 11:53 AM
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Hmm. That's interesting.

More 2x30' sweet spotting for me today. Super foggy this morning so it felt like I was going about 10 miles an hour.
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Old 12-09-15, 12:19 PM
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Originally Posted by globecanvas
Sprints. Hit a new number for the 2nd week in a row. Hopefully I am building in some muscle memory because it's silly how hard I need to mentally focus to do these well.


... hm, as it happened, sprints 1-5 were X watts, 7-12 were X+100, 13-14 were X+200. Not sure how that progression would translate to crits but maybe I should try some miss-and-out racing at the track.
Points racing too!
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Old 12-09-15, 03:54 PM
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Originally Posted by globecanvas
It wasn't by design. All 14 sprints were as hard as I could go for 10 seconds. They just happened to get better as I went along.
Interesting. This is backwards from my results. I don't think I have ever done a sprint workout where my best effort wasn't one of the first two. After that I'm fairly level for about 6 sprints and then my peak power falls off a cliff.
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Old 12-09-15, 03:58 PM
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Originally Posted by cmh
Interesting. This is backwards from my results. I don't think I have ever done a sprint workout where my best effort wasn't one of the first two. After that I'm fairly level for about 6 sprints and then my peak power falls off a cliff.

It was the same pattern last week for the same workout. I'm taking it as a good sign. I think form and coordination are the limiters and I can learn those.
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Old 12-09-15, 04:07 PM
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Originally Posted by globecanvas
It was the same pattern last week for the same workout. I'm taking it as a good sign. I think form and coordination are the limiters and I can learn those.
It is a good sign. It means you can mop up a lot of primes and still have gas left for the finish. .
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Old 12-09-15, 04:10 PM
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Hate single leg drills day...but...c'est la vie
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Old 12-09-15, 04:45 PM
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45min of cruising around on the mtb at lunch. co worker and I did a bunch of short out and backs at Mission Trails. It was a perfect day - mid 60's, no wind, slightly overcast/low solar intensity. Very quiet, calm and peaceful - perfect long ride weather!
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Old 12-09-15, 05:48 PM
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Originally Posted by burger0014
2 x 20 @ 93%, every 2 minutes go to 120% for 30 seconds then back to 93%. Then 2 5x5 @ 110%.
I'm going to give these a go some time - looks like a good time. When you say 2 5x5, I assume you mean 2 5 minute intervals w/5' rest between. Not 2 sets of 5, 5' intervals (10 total), right?
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Old 12-09-15, 06:21 PM
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Originally Posted by cmh
I'm going to give these a go some time - looks like a good time. When you say 2 5x5, I assume you mean 2 5 minute intervals w/5' rest between. Not 2 sets of 5, 5' intervals (10 total), right?
2 5' intervals, I actually only had 3 minutes between but clearly failed during the first one so not sure it mattered. I wish there was a good way to share custom workouts on trainerroad, that would be useful.
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Old 12-09-15, 06:21 PM
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Originally Posted by burger0014
2 x 20 @ 93%, every 2 minutes go to 120% for 30 seconds then back to 93%. Then 2 5x5 @ 110%.
Love this workout. I do it as a 1x30 when I'm crunched for time. Feels like a hard race when the pace is high and you're having to close gaps/ surge out of corners.
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Old 12-09-15, 06:32 PM
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It's going to be pouring rain here tomorrow. I may need to give that a try myself.
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Old 12-09-15, 08:06 PM
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Originally Posted by burger0014
Criss Cross 2x20 Intervals. This workout crushes me and highlights all my weaknesses. This is the closest I've ever come to actually finishing it correctly.
Originally Posted by burger0014
2 x 20 @ 93%, every 2 minutes go to 120% for 30 seconds then back to 93%. Then 2 5x5 @ 110%.
looks like you are way overshooting the 120% for many of them. since your post implies you are trying to get better at that workout, maybe it would be of benefit to ramp a bit more slowly from 250 to the ~340w portions.

hitting 400 or even 500w might be taking a bit more out of you. (now, maybe you need to train that, but you said you were trying to nail *this* workout.)

big differences (bigger consequences) in shooting up to an anaerobic vs vo2 zone.
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Old 12-09-15, 08:52 PM
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[QUOTE=tetonrider;18378526]looks like you are way overshooting the 120% for many of them. since your post implies you are trying to get better at that workout, maybe it would be of benefit to ramp a bit more slowly from 250 to the ~340w portions.

hitting 400 or even 500w might be taking a bit more out of you. (now, maybe you need to train that, but you said you were trying to nail *this* workout.)
I think the chart makes it look worse than it actually is. I try to get to 120% as quickly as possible so I might spend 2-3 seconds over at the start of the interval and then I just hang on.
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Old 12-09-15, 10:56 PM
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4x10 @ 94%
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Old 12-09-15, 11:44 PM
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Got a sore throat on Monday at work, mid day. Slept extra, took an extra rest day on Tuesday. Got cappy sleep last night, but rode to work today, 3:20 and estimate 190 TSS (no power on commuter). Still feel ok, but have snot running out of my nose like a waterfall. Gonna take 2 more days off training and hope to be back at 100% by the weekend. Raining tomorrow anyway.
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