Training Status??? (II)
03-16-10, 06:02 AM
#6526
My idea of fun
Join Date: Jun 2006
Location: Gainesville, FL
Posts: 9,920
Bikes: '06 Litespeed Tuscany, '02 Kona Lavadome, '07 Giant TCR Advanced, '07 Karate Monkey
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 41 Post(s)
Liked 59 Times
in
36 Posts
Burying myself that first day back on seems to open up the legs enough.
03-16-10, 06:03 AM
#6527
My idea of fun
Join Date: Jun 2006
Location: Gainesville, FL
Posts: 9,920
Bikes: '06 Litespeed Tuscany, '02 Kona Lavadome, '07 Giant TCR Advanced, '07 Karate Monkey
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 41 Post(s)
Liked 59 Times
in
36 Posts
Today starts a new block. Almost exclusively threshold development with racing on the weekends. Lunch hour will be fun.
03-16-10, 07:39 AM
#6528
Banned.
Join Date: Oct 2009
Posts: 1,669
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Did ZeCanon's intervals this AM
I tried to do them on the trainer a few times this in the past few weeks and just couldn't do it...felt good today outside.
I tried to do them on the trainer a few times this in the past few weeks and just couldn't do it...felt good today outside.
03-16-10, 08:27 AM
#6529
Writin' stuff
Join Date: Feb 2007
Location: Durango, CO
Posts: 3,784
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 19 Times
in
4 Posts
ZCI's after 9:30pm. slightly wet and 40 something degrees, but going hard at night when there are almost no cars would almost be relaxing if you couldn't feel your heart beating in your teeth.
does doing ZCIs, resting, then finishing with some of high intensity interval like tabatas or WRIs sound like a good plan for someone trying to get good band for buck in on-the-bike time, or a recipe for burnout, or even impossible if you're doing the right intensity?
does doing ZCIs, resting, then finishing with some of high intensity interval like tabatas or WRIs sound like a good plan for someone trying to get good band for buck in on-the-bike time, or a recipe for burnout, or even impossible if you're doing the right intensity?
Probably 4pm ish.
03-16-10, 09:49 AM
#6534
Cat 4
Join Date: May 2008
Location: Gaithersburg MD
Posts: 570
Bikes: Blue RC6AL - Rival Build
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Man I have not posted in some time, actually since last season ended. Doing some sprints this evening as I have more the most part stayed away from then in the past few months. Want to my 5's of 1100+
03-16-10, 11:08 AM
#6535
Draught
Join Date: Jul 2005
Location: Georgia
Posts: 4,051
Bikes: N-1 where N = number needed
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Did a practice run for the 7.5 mile TT that kicks off the racing year for me this Sat. I'm slooooow. 
How do you fast guys manage rolling terrain for TTs? One second I'm 130% FTP trying to crest a roller then I'm struggling to hit 90% of FTP on the descent. Any insider tricks?
How do you fast guys manage rolling terrain for TTs? One second I'm 130% FTP trying to crest a roller then I'm struggling to hit 90% of FTP on the descent. Any insider tricks?
03-16-10, 11:17 AM
#6536
Senior Member
Join Date: Dec 2006
Posts: 6,840
Mentioned: 7 Post(s)
Tagged: 0 Thread(s)
Quoted: 31 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Did a practice run for the 7.5 mile TT that kicks off the racing year for me this Sat. I'm slooooow.
How do you fast guys manage rolling terrain for TTs? One second I'm 130% FTP trying to crest a roller then I'm struggling to hit 90% of FTP on the descent. Any insider tricks?
How do you fast guys manage rolling terrain for TTs? One second I'm 130% FTP trying to crest a roller then I'm struggling to hit 90% of FTP on the descent. Any insider tricks?
03-16-10, 11:20 AM
#6537
Draught
Join Date: Jul 2005
Location: Georgia
Posts: 4,051
Bikes: N-1 where N = number needed
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I'm smooth like a sidewinder.
I'm tapering for the rest of the week, but I plan on shooting for 110% of FTP for the TT. Then a crit that afternoon followed by a 50 mile RR on Sunday. I should be crying like a baby by Sunday night!
I'm tapering for the rest of the week, but I plan on shooting for 110% of FTP for the TT. Then a crit that afternoon followed by a 50 mile RR on Sunday. I should be crying like a baby by Sunday night!
03-16-10, 11:30 AM
#6538
Banned.
Join Date: May 2006
Location: ATX, Ex So Cal
Posts: 11,058
Bikes: Ridley Noah-Scott Addict-Orbea Ordu
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
go harder on the uphills, you gain more for the effort. sounds like that's what you're already doing. I like to think in terms of time, since that's how i do most of my training. 7.5 mi. is roughly 20 mins if you're a slug like me. So take your 20 MMP to base efforts, not FTP, and set a new high! also, stay aero and smooth.
This also true for the downhills..push your target wattage down the hill as well don't soft pedal you'll gain more time.
On Saturdays TT we had a short .68mi climb at about 8%. My target wattage for the TT was 270w, I hit the climb at 340w and was able to get over the climb and instantly settle into a good rhythm back at my target wattage. I posted a great time and hit my targets 271ap and 275np.
03-16-10, 11:45 AM
#6539
Senior Member
Join Date: Sep 2007
Location: Looking for my right leg muscles.
Posts: 1,202
Bikes: 2000 Cannondale CAAD3 Triple 105/Ultegra
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
03-16-10, 01:28 PM
#6542
Senior Member
Join Date: Feb 2006
Location: Newton Ctr. MA
Posts: 2,109
Bikes: 2 cdale Caad7. Scatantte CX/winter bike. SS commuter.
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
same advice here. I actually have a nice 8' rolling loop i practice this on.
Also what I've done for TT courses is practice my pacing based on the expected course profile.
For instance the ITT @ GMSR was 10' uphill before 7' false flat (downhill) finished with a 30" steep kicker to the finish. So I did all of my FTP training in the 10' range @ 105-108% ish and then held on to about 95% for a few minutes to simulate the course.
I find that I really have a limit to how hard I can go on the ups before blowing up... get used to finding that limit, either by power, HR, feel... I use power and feel.
Practice!!
Also what I've done for TT courses is practice my pacing based on the expected course profile.
For instance the ITT @ GMSR was 10' uphill before 7' false flat (downhill) finished with a 30" steep kicker to the finish. So I did all of my FTP training in the 10' range @ 105-108% ish and then held on to about 95% for a few minutes to simulate the course.
I find that I really have a limit to how hard I can go on the ups before blowing up... get used to finding that limit, either by power, HR, feel... I use power and feel.
Practice!!
03-16-10, 01:37 PM
#6544
Draught
Join Date: Jul 2005
Location: Georgia
Posts: 4,051
Bikes: N-1 where N = number needed
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Today was my first real TT practice.
During base I did focus on maintaining power downhill and not overpowering up hills. Guess I didn't do that too well today. I'm going to pre-ride the road course tomorrow which will put me on the TT course as well.
During base I did focus on maintaining power downhill and not overpowering up hills. Guess I didn't do that too well today. I'm going to pre-ride the road course tomorrow which will put me on the TT course as well.
03-16-10, 01:40 PM
#6545
My idea of fun
Join Date: Jun 2006
Location: Gainesville, FL
Posts: 9,920
Bikes: '06 Litespeed Tuscany, '02 Kona Lavadome, '07 Giant TCR Advanced, '07 Karate Monkey
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 41 Post(s)
Liked 59 Times
in
36 Posts
Tried my hand at ZCI's on the computrainer today. Those were interesting, I think I like them. 6x5.
03-16-10, 01:40 PM
#6546
Draught
Join Date: Jul 2005
Location: Georgia
Posts: 4,051
Bikes: N-1 where N = number needed
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
03-16-10, 02:43 PM
#6547
Senior Member
Join Date: Mar 2007
Location: Franklin, TN
Posts: 3,385
Bikes: It has two wheels
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Week 2 - Time Crunched Cyclist.
Yesterday 75 minutes with 3x10 Steady State intervals 6 min rest between. Felt good. However hoops an hour later (just shooting around with my daughter with a little bit of running) felt fatiguing.
Today off
Yesterday 75 minutes with 3x10 Steady State intervals 6 min rest between. Felt good. However hoops an hour later (just shooting around with my daughter with a little bit of running) felt fatiguing.
Today off
03-16-10, 02:45 PM
#6548
Banned.
Join Date: May 2006
Location: ATX, Ex So Cal
Posts: 11,058
Bikes: Ridley Noah-Scott Addict-Orbea Ordu
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
I'm going to get WR to develop an iPhone app that has some Spanish DS yelling Venga! Venga! Venga! at you the entire time you are on your TT bike.
03-16-10, 03:12 PM
#6549
Senior Member
Join Date: Jul 2006
Location: chicago,Il
Posts: 2,401
Bikes: yes please
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
6x5'x1' scheduled for this afternoon. I'm stuck right now...I hope I can get them in before it gets dark.
...so how does one compensate for a 5-8lb backpack when doing intervals at 105%? (actually its a half serious question for you training commuters?)
...so how does one compensate for a 5-8lb backpack when doing intervals at 105%? (actually its a half serious question for you training commuters?)
03-16-10, 03:17 PM
#6550
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
Had intervals scheduled today but will skip them. I'm racing a RR on Saturday and two crits on Sunday, so just one set of intervals on Wednesday, tempo on Thursday, and easy spin (commute) on Friday.