TheKillerPenguin

How much do you weigh nowadays? Regardless on the flats that is deadly truckasaurus power.

akdmx

I do most of my training straight out of bed - fasted. My programming is based on my fasted FTP which is about 5% lower. How significantly am I handicapping my training progress by training fasted and basing efforts off my fasted FTP? Its definitely hard enough mentally and probably hard enough cardio-wise but I wonder if that 5% is taking away from my torque development.

I guess it doesn't really matter what the answer is because that's when I'm going to train regardless but curious to know what others think.

rubiksoval

I personally think it's pointless and detrimental. Eat something. Your body will thank you.

tommyrod74

As a RD and a coach, I've experimented with fasted training at pretty much all intensity levels. I no longer bother with it except for the occasional (maybe every 2 weeks or so) of < 2 hrs Z2. Just not worth the lower power output and handicapped workouts.

Ygduf

between 184 and 188 most recently. 178 is best,

hubcyclist

week 1 of build done with 2hrs with 4x20 @ 85% ctl 78. real pain starts on tuesday with the 3min vo2 stuff

hack

I weigh the same ... my longer duration has been coming around lately with some health corrections, but 417 for that long is nuts.

TMonk

Wanted to get 3 hrs of high z2 in to cap off some nice TSS over the VoS weekend, plus I have the day off work. On the flip side, there are 20+ MPH winds outside and I really just don't want to .

Instead I'll do some abs/upper body work and hit some intervals tomorrow before work.

burnthesheep

3 sets of 3x2min peak and fades. 2min RBI.

The graph from the workout matches the one from the book, so I guess I do them correctly. I guess at a peak and then every 15sec reduce the resistance by 20w.

Gave it what I had, some huffing and puffing, loud music, a cuss or two. God bless that big workshop style fan.

Ttoc6

God awful drive home from Valley of the sun this morning. Had the inkling to just push on and get home at about 2AM but I bailed on the idea and slept in a walmart parking lot in Cedar City, UT. Really bad winds woke me up a few times and when I finally got up and moving there was already an inch of snow on my car at 6AM. Driving was not fun. Hard to see in the dark and I was out before the plows in some areas. Luckily no incidents, but what should have been a 4 hour remainder of my drive took almost 7.

Body is tired from racing, poor sleep and stressful driving. I hopped on the trainer for an hour just to spin. I didn't even crack 200W. A true recovery ride.

hubcyclist

2hrs today, with 9x3min vo2 stuff (sets of 115%, 120% and 118%) the last two intervals were tough, not surprising given my complete lack of any of this type of effort. nowhere to go but up! the rest of the workout was 65% I was also under 160 for the first time in ages (159.8, so technically true lol)

TexMac

Good to know about the ascending intervals

jacksonhandy

So, I decided to try the Zwift canned FTP 4 wk plan. I was doing the TCC plan like burnthesheep.

I’m not sure if I can tell it is “working”. My FTP setting is the same at 265W, but I’m not experiencing the soreness that the TCC program brought out. It feels like all intervals are an RPE of maybe 7?

It is only week 2 now, so, I will soldier on and see what happens. The worst that happens is I continue to be off the back.

TheKillerPenguin

After being diagnosed with asthma I was sent for a Spirometry test to confirm, and it turns out they weren't able to spot anything definitive, though they think it's still exercise induced, just not bad enough for a maintenance inhaler. So I have a rescue inhaler, and I have some medicated nasal spray that fights allergies and seems to help a lot, and I guess I just hope it does the trick.

Results of the Spirometry test are pretty cool. My lungs are big ol' carnival bouncy castles, both total capacity and functional capacity. Diffusion says they're super efficient compared to a normal non athletic person, though I honestly have no idea how they compare to other endurance athletes.

burnthesheep

I had this big post, but didn't make it from hitting submit.

Cliff notes this time: I bet that Zwift plan depends on more volume than the TCC plan. Or would hope it does.

Last night's group ride counts as training, oof. Turned into the normal hammer/wang measuring. It was fun. My training held up better than I thought it would given some of the surges were harder/shorter than my power intervals have been.

The strongest guy almost got his KOM back. I managed a 4th on it never expecting to. 700w for 30sec for me is mental. Around 600 for the 1min hill. Not impressive for you guys, but I'm not into my 2nd year yet. I'll take it for a Cat 5 guy. Also looking at the meter data, also saw over 400 for not quite 2min. I've never ever done that before.

I was also interested to see how recoveries from pulling/surging would go. The training works. I could quickly recover and roll with it.

To give an idea of the surges/hammers......the Strava avg was 205, the NP was 250w.

Great people, good fun.

therhodeo

Being visited by the flu and it's not even having the decency to be weight cutting kind.

furiousferret

Back at it, now at 50 CTL (was 84). Funeral went as well as it could, our house is now empty and back to normal (we had 5 ppl staying). Rode 90 minutes at .68 IF but no structure. I have to regroup and figure out what I'm going to do with this season. My A race is in 2 weeks, and I'm 10 lbs and 20 watts away from where I should be.

Was in the same boat a few weeks back, I feel for you.

hubcyclist

went outside, it's 74 friggin degrees in the Boston burbs (my parents, who live only an hour south of me on the southern MA coast only get 52 for the high lol). Only did an hour because work, and also that was the plan on my build plan, so I went out on my cross bike. In case you didn't know, knobby tires are slow! Averaged 15.8mph on 189w NP

TheKillerPenguin

Set out for 6x20, got 4.5x20 done. 88-90%, 5min rests. Not 100% fresh so I'm cool with it.

rubiksoval

That's a lot of v02. Why do you try to do so much?

TMonk

Went to do 5x8' at 102% - thanks for the workout idea @Ttoc6. I realize this is one less interval than what you did but it was my first time trying it and I want to roll some hard 2x20's tomorrow too . Also, glad you made it home safe.

I was running a bit late so instead I rode 4x8' at 102%, 102%, 103% and 104% and felt good. On the way home I crushed it up Bachman Place instead of doing the fifth interval, which was good for another 3.5' at 124% - solid.

hubcyclist

because trainerroad tells me to! lol i'm following their general build plan, and I've had really good success following their stuff so far.

I could certainly dial back the percentages or find similar workouts with fewer intervals, but these weren't impossible to do. But I do have to be cognizant of the line between toughing it out and becoming mentally and physically stronger and getting in over my head.

rubiksoval

Right on. Sounds brutal.

Tim Cusick just did a really good discussion on vo2 max intervals on the facebook wko group, which is kind of what's got me thinking more about vo2 max.

Essentially doing as few vo2 intervals as possible to get the most amount of time at vo2 max... so like 7x3 mins to get 10-15 minutes at 95% vo2 max (but actual vo2 max power, not simply a percentage of ftp). I tried it all a couple of times last summer and it's really tough to do. About to start another roll with it.

I kind of like the "minimum work for maximum results" idea, but that also equates to maximum suffering during that minimum work, which can be hard to do solo after a day of work or something.

Ttoc6

Did the trainerroad ramp test again today. I guess I'm still carrying some fatigue from racing and the last training block because the result... wasn't good in comparison.

After the ramp, I did an hour easy. I'm probably going to keep ftp where I was, because I was completing the workouts before. I'll adjust when it feels right.

wktmeow

Got started late on the trainer tonight - supposed to do a 4x8' vo2max workout. Got a bad side stitch near the end of #3, called it a night, wanted to get to bed too.