Dubbayoo

I spent the last two months either not riding or riding indoors. I was getting majorly depressed because 21-22mph on my trainer is pretty dang hard. I finally went back outside yesterday and was pleased to notice the same effort on the road was around 25-26mph.

Maybe it was just the ceramic bearings I put in the Ksyriums.

procrit

I've got a pretty tough week scheduled:

Monday: 90' Endurance on trainer
Tuesday: 75' Vo2 Intervals on trainer (6x3 minutes, these make you STRONG)
Wednesday: 60' Endurance on trainer
Thursday: 120' SST
Friday: Off
Saturday: 240' Hammerfest (a little bit of everything)
Sunday: Off

Should put me around 650 TSS for the week.

umd

Made a chart of mean maximal power over time. I couldn't get what I wanted to see directly out of WKO so I exported the data into Excel and processed it there.

waterrockets 

^^^ good progress

Funny, looking at my PMC, I just set a seasonal 18' power record (I track 18' power because of the local 8 mile TT course). I wasn't hitting it very hard and managed 340W. Previously, I did one test at 330W, but I was really too tired to be testing. Funny to have that 340W fall out of an SST ride. I even sat up and turned around to let a training partner catch up. I'm guessing FTP is up around 360-370W now, putting me around 4.75 W/kg, which was my goal for this training peak.

MAP test next week. I should be able to get really close to 500W. Then I have a race the following weekend. Here goes...

dmotoguy

where do you go to get the raw data for mean maximal in a certain timespan?

umd

I created a periodic chart with 31 days per point starting on august 30 (the day I got my PM), with data series at 1, 2, 5, 10, 15, and 20 minutes.





You can selection options and pick "copy raw" and paste it into Excel, where I created a scatter plot to properly space out the duration axis and connected the points with smoothed lines. I initially tried to create a 3d surface plot and although it looked cool it was hard to actually see anything useful.

Apus^2

stop changing your charts.

You should have a lot of pride in those numbers.

procrit

Are you doing the crit? I'll make it a point to stick around and watch.

procrit

HUGE gains from december to january. Did you just start training again from a break, or are you peaking for something, or how did your training change?

waterrockets 

I still need to discuss which race I'll do with the wife. I'd rather do the crit, but we'll see what the schedule allows.

umd

I dug myself into a pretty good hole in December trying to finish off my "century a week" challenge. I think I did something like 10 100+ mile days in December. With that out of the way, I took a bit of a rest and then came back and switched over to higher intensity shorter efforts, and became more active on the group rides. My 1m peak of 505W was on a group ride, riding away on a climb, and my 5m was me (stupidly) overcooking my first of a set of 5 VO2max intervals. But basically, you could look at as base through December and intensity starting in January.

BigSean

Yep, that makes the remaining 4 of em really suck. Some day Ill learn.

substructure

And there is my problem as well. Eight races coming up within a 4 week span. I want all. She will kill me and lay her eggs in my empty shell (maybe a bit too graphic). But, I have to find the right mixture of getting my arse kicked each weekend on the road and at home.

tanhalt

Don't forget though, that when looking at MMPs over time spans like that, it only reflects what you DID do, not necessarily what you were capable of doing...make sense?

Only if you specifically TEST at those durations during the periods of interest will you get a measure of what you were capable of doing.

umd

Yeah, that's why December was so low, because I didn't really test any of those durations. November is actually the only month I actually went out and tested anything. Btw, those Texas guys killed me on OSM yesterday... I could barely even do 200W I was just dying, and when I got home I confirmed that I was absurdly dehydrated. How did the recital go?

tanhalt

She nailed it...not only once, but twice!

Since mom went home to get the music for the duet she would do with her teacher and wasn't back in time, the little trooper did both of her songs solo, and then when mom arrived, the instructor had her come up and do it again.

kensuf

Do what I'm doing. Take her on vacation on week 5 (it'll be week 6 or 7 for me). You'll probably want a bit of a break by then and she'll appreciate the attention after being ignored for a month.

OC Roadie

Taking notes...

kensuf

https://www.stowe.com/

OC Roadie

Last time I tried this technique, our vacation was to "Sea Otter"

substructure

Feeling better at my 20 mins. I was able to push @ 90% much easier. I think it was and is a mental thing though. Going for 92-93% next go 'round.
(These numbers are not great but true considering the three plus months where I couldn't do much higher intensity because of my heart and doctor's orders) I expect better results come spring and into the summer.

Duration: 1:10:08 (1:13:37)
Work: 925 kJ
TSS: 75.7 (intensity factor 0.807)
Norm Power: 242
VI: 1.1
Pw:HR: 8.96%
Pa:HR: 9.2%
Distance: 22.96 mi
Min Max Avg
Power: 0 339 221 watts
Heart Rate: 62 183 161 bpm
Cadence: 30 103 89 rpm
Speed: 2.4 23.7 19.8 mph
Pace 2:32 24:46 3:02 min/mi
Hub Torque: 0 118 71 lb-in
Crank Torque: 0 337 206 lb-in

Peak 20min (270 watts):
Duration: 20:01
Work: 325 kJ
TSS: 27 (intensity factor 0.9)
Norm Power: 270
VI: 1
Pw:HR: -0.12%
Pa:HR: 0.18%
Distance: 7.327 mi
Min Max Avg
Power: 211 339 270 watts
Heart Rate: 162 183 179 bpm
Cadence: 80 103 93 rpm

ljrichar

60' @90% FTP last night felt great which is a good sign. 2x20's @95% planned for today.

Apus^2

Maybe 45 minutes @ 200 watts today. We will see. Another rest day.

Stallionforce

6 of last 7 days have been 2x20's. First race isn't until March so VO2 work isn't a concern right now. Today is definitely a day off!

umd

cold. Damn.