jwible

Did a few hours of endurance on the trainer the last few days. Hit 991 watts spinning out 52X17 I think it was. Did a few super threshold intervals last night to remind my legs what it feels like.

merlinextraligh

I don't mind riding in the cold, but really hard efforts in cold weather leave me coughing for a day or two.

So yesterday with the high in the low 40's and a 25mph wind, I opted to do my field test on the trainer. My best test ever at 331 FTP.

Now, I need to lose weight.

procrit

^ whats your weight now? 350 watts for 20' is awesome.

merlinextraligh

93kg, so the absolute power is not bad, but the w/kg still sucks.

aham23

CTS Field Test or something different? later.

asmallsol

Nickel, your up at Michigan Tech right? Layer up and ride. I was doing rides in the negative single didgets and windchills much lower then that up there. Glad I graduated though, now I'm doing rides in a balmy 20 degrees.

Yesterday did 15 minutes L2, 30 minutes L3, 5 minutes easy, 30 min L3, 5 easy, 7 minutes L4, 5 minutes easy, 5 minutes L4+ and a cool down on the rollers. Almost 2 hours, and I felt dead after that. Going to go put around for another long base ride tonight.

bostongarden

At a conference and elected, foolishly perhaps, to not bring my pedals and shoes. Road a LifeFitness bike -- embarrassed to say. 10' warmup, then dialed it in, according to LF bike system, for 225w for 60'. I'm not sure what the actual wattage was, assuming LF is not that accurate. However, I felt like I was gutting it out most of the way. That may have been a function of not being in my usual seating position and riding in sneakers rather than cleats. I don't ride with a heartrate monitor, but the LF had a measurement system. Again, accuracy may be questionable. Started out in upper 150s and lower 160s; at about 20' in, system started showing 170s and then 40' in, system showed in the 180s, ending up in 185ish for last 5'-8'. At the least, I'm hoping this workout minimizes loss until I get back to my bike.

While I train based on power, I might play around with a heartrate monitor in the future.

merlinextraligh

CTS. Two 8 minute TT's. Take 92% of the result.

I've found it pretty accurate for me. A few years ago I had a lactate threhold test done in the lab, and got virtually the same results the field test predicted.

RichinPeoria

an hour on the rollers watching Chievo vs Inter Milan 9 yellow cards good grief

aham23

just getting into my PT and found i enjoy the CTS efforts better then say 2x20s or Friel's 30 min TT.

last year, with just HR training, i found my HR #s to be the same no matter which of the three test i attempted. later.

substructure

two days of SST work Thur and Fri morning. Ugly early. But it's what I like.

waterrockets 

Lunch ride: 2-man paceline SST. Teammate JS and I tore it up. Taking 40" pulls in the ~375W range we rounded out 20 miles at 23.3mph, including waiting for a 3rd training partner who was surfing our draft as best he could. It was pretty windy out there, but 48F felt nice. Get back, legs feel good, but like I did something. Not too hard of a ride, but hard enough.

I like SST.

umd

6x4 vo2 intervals. 345, 337, 320, 322, 314 (ouch!), 322. I wasn't doing them by power, my coach said to go as hard as I could for 4 minutes. According to wko my vo2 zone 286-326 so overall not bad...

waterrockets 

That's crazy. If I ever had a coach tell me to do multiple intervals as hard as I can, I'd have to sit him down for a talk. So, did you set a 4' power record on the first one?

umd

Well I took that to mean as hard as (I could go for 4 minutes) rather than (as hard as I could go) for 4 minutes, if the distinction makes sense. I did also hold back a little on the first 2 knowing I had 4 more to do, but the rest were as hard as I could manage, mentally anyway. It was also two sets of 3x4 with 10 minutes rest between. It worked out ok, and I trust him.

I have a CTL of 130 I can start trading in for a bunch of intensity now. More VO2 tomorrow, 8x3.

silversx80

Stupid question, what metric do you guys use for taking a rest day? I'm a pretty p!ss poor judge of when to take off (military mentality of go until you can't get back up) and I don't really get sore (achy) from the bike.

I ask because my legs feel about 80-85% right now and I was thinking of skipping the gym for a 2-3 hr trainer session (mostly endurance).

umd

Oh yeah, not a 4' record, I did 367 for 4' on Saturday on Norwegian on the simi ride.

substructure

I may be wrong here, umd and Wr. But I thought V02s were not "all out" efforts? More of a percentage of power and what you can hold for as many sets.
I take them as if I can't complete 4 of the 5, I went too hard. If I can do more than 5, I didn't go hard enough. And I never bust my ass at the start and see how long I can hold it. I thought that was more of a AWC approach?

MDcatV

2 to 3 hrs. on the trainer /= rest

metric I use is monday and friday typically are rest days. makes sense because weekends are big volume for me, and T, W, R are shorter training days with higher intensity.

friday is often active recovery, which is 1 hr. (max) on the trainer at avg W <150

euphoria

heart rate, usually. I reduce to a 30 min. spin if it's 110-120bpm just walking out the door or if I cross into tempo zone way too easily. this happens more often than I'd like.

umd

hmm, I tried to clarify but maybe still was not clear enough. I didn't go "all out" at the start to see how long I could hold it, I had a general notion of how hard I could go for 5 minutes and sought to do the same effort by PE. I held back a little at the very start. The second one I did similarly but near the end I was finding it harder and harder to maintain the same effort. For the rest I literally had to go as hard as I could after the first 30 seconds or so to maintain the same effort.

The context of this is that I don't really have a good handle on my FTP right now. I had it down to 270 for the winter but there are signs that it is likely much higher than that still/now. I was asking wether I should set the vo2 zones off that or higher, and he said I didn't need power for it.

Maybe he did intend for me to go all out and burn up everything until I was crawling, but I figured he probably wanted me to get through the workout. I sent him a report of how it went, I guess I'll find out soon enough if I did it right...

Oh also I should add that from reading the wattage group from time to time, this is what I guess they would say is that vo2 is descriptive of the workout, not proscriptive. I.e. Rather than say "spend x time in your vo2 zone", he gave me a workout that roughly ended up in my vo2 zones.

silversx80

Whoops, I worded my question a bit wierd...

How do you determine when you need a rest day?

euphoria

sorry, I was also ambiguous I suppose. 30 min. spin = rest day. morning HR of +10bpm is another good one if you don't want to get your hopes up by suiting up.

substructure

Gotcha.

JohnKScott

Got in an hour of endurance this morning on the trainer. Felt terrible. HR was a zone high. Damn being sick and time off the bike!