bostongarden

Uhhh, day off yesterday, which was not planned, but was arguably due and I was fine with it. On computrainer this morning with intent to do 50-60' at about 225ap. Wasn't feeling good during the warmup; after 5' at 220-230, I was sweating like crazy (far from normal); when I got to 10' at that rate I decided to back off and not push it. I halted the ride at 37' 176ap overall.

For the past 3-4 days, I've been hungry like crazy, eating like crazy, and, I have not gained a pound. I don't measure stress with any device, but, I'm guessing that my system is stressed and I should cool it for a bit. Even as I sit here typing after a shower, I am sweating (and I keep the house cool). I wasn't planning on taking a little break for another 2 weeks; but, maybe it's time.

silversx80

Sometimes, listening to your body will yield far better results than relying on some external software/hardware combo.

waterrockets 

zing!

aham23

this part is interesting to me. i plugged in last nights recovery ride and the formula was aproximately 10% higher then my 705 reports. is this typical or should one expect them to be closer? later.

substructure

I honestly don't know. I would think it should be real close. Mine never was until recently. One reason I got the Road Machine was to get the power adapter and use it. But then I just used the formula and went with that.

vladav

OMG I'm loving these 5'on 2'off intervals. On interval is >= 105%, off is >=70%. HR drift is 0.45%

So much less mental squirming than the equivalent SS @ 97%

1.05 / 0.698 (Forgot to zero the PT so this one was definitely under-reporting. look at HR)
1.046 / 0.762
1.047 / 0.731
1.047 / 0.736
1.183

Eventually should be able to shorten the off interval to 90"

Nate552

105% of what?

vladav

105% of you (yeah right)

estimated FTP

Nate552

I figured it was FTP, sounds fun, I think I shall do some of those this evening.

mollusk

Went out for two hours today. The wind was gusting to 35 mph, so it was hard to do anything structured. At times it was hard just to stay upright and on the pavement. I'm chalking today up as JRA/"junk miles".

caloso

2x20 set at lunchtime. In the rain. It suprisingly did not suck.

ldesfor1@ithaca

TSB @ -12... legs feelin the 4 day SR training block over the weekend.

went and did 25' of structured SST @ 92% then rode a bunch ot tempo, did a few 2' intervals and went really fast in the IABs down Beacon st. Super fun day and picked up a bunch of TSS on a pretty afternoon. Rode a bunch of different roads I havent seen in weeks... generally rode my bike fasty-like.

Here's the heart of the workout:

Fartlek-Steezy:
Duration: 1:41:33
Work: 1697 kJ
TSS: 131.9 (intensity factor 0.889)
Norm Power: 311
VI: 1.1
Pw:HR: n/a
Pa:HR: n/a
Distance: 31.774 mi
Min Max Avg
Power: 0 859 282 watts
Cadence: 29 141 92 rpm
Speed: 0 36 18.9 mph

ridethecliche

I love those intervals. They hurt so so so much, and it's so hard to convince yourself to do the next one, but when you get in the zone it's so badass.

I have to piss myself off a LOT before I can do those well. I feel so good about life the second they are over. Haha.

I call them surge drills for crits.

ZeCanon

More base! I'll have 4 solid months of it before I start doing any crazy intervals like all you hooligans. Right I'm throwing in some 8x5's once a week and that's it.

Today: 4 hrs, sat at 200w the entire ride. Fun Fun!

mike868y

I did 1.75hrs on the rollers. 15' warmup, then 2*30' high end tempo intervals at ~98RPM in my 50X13, 20' rest in between. Definitely carrying some serious fatigue from the past 7 days.

palesaint

45 mile A group ride. The good: I was at the front much of time and had fun while riding. The bad: Spent 30 minutes of the 2.75 hours twiddling my thumbs while others adjusted RD's and fixed two flats. Bit frustrating.

johnybutts

just finished a 5x5' interval set. PE on the last one was unreal.

Also I just put on new cleats, I didn't quite get the positioning right.. knee hurts a bit now. Will have to fix before this weekend.

substructure

I'm going to try those 8x5's tomorrow morning.

RichinPeoria

riding indoors on rollers is not fun for me most of the time
Im rethinking my "no sub 40f rides this year" decision.

substructure

Updated: 01/27/10 (weight: 162.4). I'm going to keep my weight between 160-164 until Greenville in a few weeks. I need to make sure I'm recovering properly. No more strict dieting for a bit. I feel good and strong.

Mon: Weights and core
Had a good time in the gym. As good a time as a weakling can have.

Tues: 5x4min V02s @ 115%. 1.5hrs on the trainer
My PT is now within 95% of what the KK formula states. 24.3mph is ~408 formulated watts. My PT was showing ~390 watts. And truthfully, 390 is about 115% of what I think my FTP is. So the V02s were spot on. The first few were tough but doable. The last two were deal makers. I finished them with very little left.

Wed: 2x20min @ 95%. 1.5hrs on the trainer.
Power-Tap #3:
Duration: 20:00
Work: 402 kJ
TSS: 36.6 (intensity factor 1.048)
Norm Power: 335
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.546 mi
Min Max Avg
Power: 259 374 335 watts
Cadence: 68 90 85 rpm
Speed: 21.4 23.4 22.6 mph
Pace 2:34 2:48 2:39 min/mi
Hub Torque: 78 106 98 lb-in
Crank Torque: 251 433 333 lb-in
Here's one of my intervals. The other one was darn near the same. Now my PT is within 96%+ of what the KK formula is. So I've got that going for me. 22.6mph is roughly 345watts while I was pushing 335watts. Pretty good. What wasn't good was that I wanted to do a third set at least 10mins. I started and couldn't finish. More tomorrow though.

hammy56

2x20 PR. progress is nice

Nate552

5 sec test on my commute home yesterday after some SST. Was hoping for a PR but I think I botched the start with too hard of a gearing. Oh well, 16.8 w/kg. Today is my 4th straight day below -20 TSB, but with a 90% chance of rain tomorrow I'm ok with that. CTL is a PR right now.

vladav

What intensity do you use for the on/off? These don't hurt that bad (or my FTP is underestimated )

ZeCanon

I was talking to the guy who told me about them yesterday. He said unless you've been doing LT work already, start with 6x5. I think you should be good to go with 8 though...

substructure

I'll let you know how many I got through.