hubcyclist

2hrs zwifting, 117 TSS

johnybutts

Seriously. Back to the trainer today, although I got about 100 TSS mowing the lawn this morning.... judging by the sweat I rung out of my shirt.

caloso

Day off.

grolby

Purgatory RR, which I will post about in the race report thread when no longer suffering from race brain. For now, let's just say that I accumulated 256 TSS in 2 hours 34 minutes or so, at an IF of basically 1 (yes my FTP probably needs a bump, but it's an NP-buster course). Notably: 432W for 2'. Essentially equaling my record in training of 433. 7.7 W/kg. This is like my one super power and I need to figure out something useful to do with it.

Ygduf

back to work, 226 on 11:46 550tss on my old ftp #

TheKillerPenguin

Also a new 2min power. And I set that while getting dropped the first time up the climb, before chasing back on with others for a few miles.

hack

Joined a couple teammates on a Lake Tahoe loop today.

72-ish miles, 4500-ish feet, amazing views as expected, and just an all around fun day of riding.

mattm

Circuit race today was 90 mins, 1.04 IF/166 TSS.

On the one hand I don't want to bump up my FTP, since it'll make intervals harder.

Then again I don't really do intervals, so I guess that doesn't matter..

topflightpro

Rode the trainer Saturday and Sunday. Watched Jurassic World. It was Ok. Decent trainer movie. The weather was fine, in fact, it was probably nicer outside than in my garage, but the doc said no riding outside for a couple weeks as she doesn't want me putting any stress on my shoulder. As I was sitting up pretty much the whole time, I wasn't really focused on my effort - just keeping my legs moving.

Still, yesterday was my most pain-free day since I crashed, which makes me think I might be able to get out and ride on the road next weekend. Won't be able to race on Wednesday, which is still a bummer, but I'm glad things are looking up.

I only wish I could get the swelling to go down in my hip. It actually got worse about a week after my crash.

grolby

Purgatory will do that. Lackey Road is just brutal. I'm glad I set mine attacking the group rather than while getting dropped, for sure. Didn't make the separation I would've liked, but then I did bridge from several wheels back.

TheKillerPenguin

7.7 is pretty crazy, for me that'd be 565w. Like in the p/1/2 the first time up the climb I was 514 for 2 min and the second time was 502. Maybe save that bullet for later in a race? That's a really, really big bullet.

cb3

Decided to join some friends in a half ironman relay team. Can't wait for a 56 mile TT.. guess it's time to get back on the TT bike and let it rip! Kind of dreading riding my position for that 2 plus hour ride in the heat. Will be a great change of pace though and looking forward to changing up the training for a couple of weeks

grolby

Yeah, luckily there's no ewang chart for 2' to make me feel either good or bad about myself, but I know it's a big number for sure. I just need to pick better times to fire it.

globecanvas

Might I humbly suggest "later" ?

mike868y

after my breakdown at purgatory i'm going to keep it pretty chill this week. some easy commuting and some JRA fun riding, but nothing structured. racing sunday, but it's our team's race so who knows how my legs will be after volunteering all morning. that being said, i'd like to have the legs to race aggressively.

caloso

Are you doing anything specific to train 2' power? It's one of my weaknesses and I really need to spend more time working on it.

TheKillerPenguin

If there were 12 days in a week and 36 hours in a day it might be worth specifically targeting 2 min power. Unless it's seriously super lacking I'd just focus on the other things like vo2 and anaerobic capacity, as that will naturally boost all the other short term stuff with it. But if you still want to get better at 2 minute things I say do a lot of 2 minute things with long rest to develop max powahhh, or 2 minute things with short rest to build repeatability.

grolby

2' hill climb intervals are the workhorse of my anaerobic work. I think it's a more versatile specific duration than 1' power on the road, for the most part. That said, anaerobic capacity is probably the only physiological area where I could claim to have any talent at all. I've always been relatively good at it, and 2' jumped out as a significant strength the first time I ever tested at that duration.

I'm not really clear on how how you work on 2' power as distinct from "anaerobic capacity." Whether or not you're doing intervals at that specific duration, if you're doing work in that 1-3 minute range you're targeting mostly the same system. 1' just has a greater contribution from your neuromuscular system (meh-to-average neuromuscular ability is probably why my 1' power, while decent, isn't as strong as my 2' power) while 3' has greater contribution from aerobic capacity.

Anyway, for my money it's probably worth more to focus on anaerobic recovery and repetition than max power. Not that max power is unimportant. But my issue is those max efforts really empty the tank pretty badly. I'd like to improve my ability to do it more than once.

TheKillerPenguin

My anaerobic capacity stuff is 30 second all out i want to die type things with less rest than I'd like. My vo2 is generally 3-5 min snips, the shorter ones at slightly higher power but still in zone. 2min repeats are a middle ground between the two things i'd think, not targeting either vo2 or AWC specifically. My coach is the one that does the thinking though, with these things I just follow orders.

globecanvas

A bunch of Z5 and e-z pedaling in between. AP 158 NP 220 heh.

Just for fun I tried to snipe a 2 minute KOM from my teammate but came up a few seconds short due to unwillingness to risk death on a couple of blind turns. He can keep that one. I did the same 2 minute 433 watt number as grolby but because I'm such a lard ass it is a paltry 6.2 w/kg, weak tea indeed.

grolby

Oh yeah as CX season approaches I'm going to be adding 30/30s (well, more of them anyway) and assorted similar misery to the Turkish prison that is my training plan. That's a good anaerobic capacity and endurance builder. As well as a sadness builder. 30" grassy hill repeats might be my least favorite workout of all time. And given how much I hate 2' hill climb intervals, that's saying something. Seriously the thing with two minutes is you go nuts for about a minute and it's fine, and then you have a whole extra minute where you're climbing into the grave you just dug yourself and piling big handfuls of dirt on top.

TexMac

yes, i plan to hit em' all.. 4/5 & 3/4 till i get upgrade points then move to 3/4 & P123
What Cat?

johnybutts

I'm a 4. It will probably be a couple more weeks before I get out there. Trying to work up some fitness still.

aaronmcd

Your IF beats mine from 2/3! Maybe it's a good thing I couldn't stick around for the 1/2/3 race..

hack

Damn ... I had a "big" week and you're still cranking out more miles than me.