substructure

https://www.aldoinoilesic.com/home.html Aldo Ino Ilesic

This is the guy I rode with.

bostongarden

Been working on some "limiters" for the past 4 days...tonight, I did about 30-40 minutes of hammer all out up a 100+ yard climb and then cruise down, then hammer all out up, then cruise down, etc...I'll assess some stuff this weekend when I go on a group ride with the team...still low-tech, but, thoughts of power devices have been increasingly entering my brain...

waterrockets 

I really don't know. It's tough to say. Maybe 25.5? That's from the Nat'l Department of Pulling Numbers Out of My Arse.

That's exactly where I was 2 year ago

There you go, that's hope, and change...

Flatballer

Just got done installing my new computer. Does everything but power, unfortunately. That part will have to come later. I'm hoping I can combine the two computers into one software in the future, so I can have power on the same graph as my altitude/hr/speed. Unfortunately it doesn't log cadence for some reason, but it does have average and max, which is good enough I guess. I'm looking forward to trying it out on my ride tomorrow.

Now that I have a job I'm unsure of when I'm going to have time to train. The three good times for long rides during the week are now gone and I'm basically busy until dark 3 days a week. I guess I'll be doing more night riding, unfortunately I only have crappy "be seen" lights right now. Maybe I'll just ride rollers until daylight savings rolls around *shudder*.

JohnKScott

Picked up another cold and still on antibiotics for staph (probably) infection around my left eye. This has been a beastly winter for me and I'm over a month behind where I wanted to be.

That said, I've been getting in some Z2/3 and SST effort along with my "rest" to get better. Not a lot of volume though. I'm hoping this stuff will all push out of my system this week (I think I caught this version of the virus early and the symptoms seem to be going away quickly - crossed fingers).

Heck of a way to start my first year of racing. Maybe God is trying to tell me I should't start this at 46 LOL...

Anyway, I have until May. That was the first race I cosidered trying. Still some time. Just hoped to be further along right now.

procrit

I actually cooked stir fry and caught the 8 o'clock news while riding my trainer a few weeks ago. Got in about 60 minutes at endurance pace. It would be hard to do SST or intervals on the trainer while cooking though.

substructure

Hang in there. This cold I had/have got the best of me. Went from my head to my chest and back up to my head with an infection. I'm finally getting back to normal.

I had the audacity to think I could push myself hard and I think it's what set me back. Just be careful.

ldesfor1@ithaca

BT workout on the rollers today:

20'@ 100% (357w)
60" RI
10' @ 102% (370w)

new CP 30 of 362.... on the rollers!

Not a bad workout for 55 minutes!

stoked.

4x4's tomorrow.... VO2max.

-L

procrit

With numbers that high I would immediately suspect a calibration error. You should get that checked out.

AlexTaylor

The numbers are right, he just weighs 300lb

ldesfor1@ithaca

HA! Ptap was zeroed. Saw similar numbers at a computrainer TT 2 weeks prior, too... BUT ****! I was worried it was a calibration error too!!! hehehe

that said,
the number I really need to calibrate is the one one the dern scale!!

umd

I know that was a little jab based on our exchange on the other thread... but when there is a history of numbers trending up, increases are probably not going to be suspect. If you have a sudden unexplained jump that has no basis in history then it is a good idea to at least check it. I had a huge jump a little while back and checked it and found it was fine, but I was switching between two meters for testing and found that the other one that I had been using was was off to the low side.

On another subject, rollers... I don't know how you guys do it. I don't have any problem riding on them, but it feels like my legs are going to fall off maintaining even 200 watts on them. I was on for 45' yesterday and couldn't even hit 300W in the 53x11. Maybe I just need something for resistance.

waterrockets 

Very nice work! So the FTP is around 4.15W/kg now? Where were you at the end of the season last year?

It looks like you're edging right up on where I was at the start of last season... which went very well for me.

ldesfor1@ithaca

spot on, WR.

best 20' last year put me at 4.23ish.. but that was in July, second peak, beginning. I'm just finishing off
BASE3 now, after doing VO2max work Saturday and a 4.5 hour jaunt on Sunday... so legs are not fresh...
PE and HR were just a bit low, too. Very nice winter with the whole quality over quantity... it seems to work really well for you too.

thanks, also!

-L

fishmel

umd, I do all my indoor training/intervals on rollers with a towel folded over under one of the rear drums. Have zero problems getting the watts up high enough for FTP/SST workouts. VO2 and 1min intervals get a little dicey due to wanting to fall over at the end of each one, so I prefer to do those outside, but the resistance is more than enough to do them on the rollers.

waterrockets 

Yeah, I find I don't need much volume, for sure. Today it was raining, so I just went out at lunch for 45 minutes with two sick/recovering training partners. I just ramped up the SST until I was riding them off my wheel, gave them a break, and did it again. Hurt the legs, hurt the lungs, felt good. Not too much time, but it was good stress.

Flatballer

Just back from an attempt at SST work. I've been reading about it and decided to try it out today.

https://i422.photobucket.com/albums/p...rts/chart1.jpg



That shows my HR zones and altitude. Blue is altitude, red is HR, middle zone is my tempo.

My LT is 163, the red zone is 163-168, my threshold. 145-154 is tempo, 155-162 is high tempo. The bottom zone is endurance, 135-145.

My average HR for the section that I did SST (about 90 minutes) was 155.

I warmed up (for a few minutes) started the SST, and then did about 30 minutes of cool down at the end that I cut off the graph.


Does it look like I'm doing it right? Does this seem like a good SST session for my HR zones?

Thanks.

bayareawheeler

got out to the noon ride today, rode in (and still have to ride home)

Duration: 37:44
Work: 593 kJ
TSS: 81.7 (intensity factor 1.139)
Norm Power: 342


Legs are buzzing - gonna be a trainwreck riding home haha (30 miles each way)

Apus^2

I'll be heading to the holiday inn gym for the next three days. yipee.

good job, Ldes

waterrockets 

Yep. How does it feel? It should have felt like a bit of a grind towards the end, but four hours later, very little fatigue in the legs (down stairs, etc.). It should feel like you could do it five days in a row before you're ready for a day off, but still tired at the end of a ride -- like you're glad it's over.

Flatballer

It was getting rough towards the end. I was actually shooting for 2 hours, but cut it short at 90 minutes because I was getting pretty beat.

My legs feel pretty good now, about 3 hours later, like I could go ride again. Why doesn't everyone do this? If you can get gains like yours in so few hours, and it's a lot more fun than riding around in endurance zone, I get bored of that.

I like the pain.

waterrockets 

Yeah, it will continue to spread, I imagine.

Everyone is different, of course, but it seems to work well for my various training partners as well.

king-tony

Had a hard time recovering from my last week of base for some reason. I tested Sunday and it went horribly. Started Build this week. Easing into it. The plan today was CP 12 on the longer hills and CP 1 'attacks' on the short rollers. I did not hit it very well and ended up with 21 minutes @ CP12 and only 93 seconds at CP 1. However, my legs felt better and my HR seemed a lot more reasonable today.

Main Set:
Duration: 1:22:37
Work: 1515 kJ
TSS: 118.5 (intensity factor 0.928)
Norm Power: 325
VI: 1.06
Pw:HR: 0.15%
Pa:HR: 13.42%
Distance: 26.694 mi
Min Max Avg
Power: 0 787 306 watts
Heart Rate: 114 161 147 bpm
Cadence: 41 198 88 rpm
Speed: 5.3 41.4 19.4 mph
Pace 1:27 11:14 3:06 min/mi
Hub Torque: 0 583 127 lb-in
Crank Torque: 0 966 305 lb-in

king-tony

ljrichar

5 x 5's @115%, always a roller coaster ride of emotions. 1st minute, hey this is easy, 2nd minute, what's that feeling in my legs, 3rd minute, uh oh, 4th minute, 59, 58, 57, come on...