Fat Boy

VO2 max intervals today.

Ended up doing 25 1/2 minutes at roughly 115% ftp. ugh. Sad thing is, I probably could have done at least one more, but pulled the plug due to time constraints.

I'm resting tomorrow.

TheKillerPenguin

https://toporoute.com/cgi-bin/bicycle...setRouteLocked
2:56, Z2 with a 45min stretch of 168-173 (LT is 181)

mike868y

Great group ride tonight. Legs felt surprisingly good and I put in a ton of big efforts. Awesome ride. Ended up with about 2hr 20min.

slim_77

yep, same boat as mike. fun group ride tonight. we beat each other up pretty good. Still don't feel 100%, but I'm getting there. This weekend should be a good indicator (racing crit on sat & road race on monday). Two more weeks to get my legs going at 110%.

mattm

1 hr SST yesterday, 2 hrs of tempo today.

johnybutts

I'm in the middle of my third build week. Hit PB on Sunday for 20'. I did a crit today and hit some decent (not PB) 5"-20" numbers. NP for 34' of crit racing was 308W, with FTP ~300W. I've got LT work tomorrow, then 6 hrs this weekend including a hard group ride and a 2x20' effort on Sunday.

So I'm planning to do these rides on the TT bike, should I make the LT ride tomorrow into a 1 hr TT? and feel out a 40km effort? or should I do some ZCIs/2x20's/whatever? I have no concept of where my TT-FTP is, so maybe a 2x20' with the second 20 being a test? Any input? After this weekend I get a rest week. Still 2 months out from the TT, so I have a lot of time to work on everything.

waterrockets 

Movin' on up. Nothing like the CTL most of you carry, but it's a lot for me. The dip was from my off-bike concussion recovery.

Fat Boy

Any idea if TSB, ATL and CTL directly correlate to Golden Cheetah's Stress Balance, Short Term Stress and Long Term Stress. I'm sure they're analogous, but are the numbers calculated the same?

AlexTaylor

I fully intend to!

waterrockets 

Not sure on GC. I'll bet you could find the answer over on the Wattage forum though.

[edit]Actually, this might be a better place[/edit]

kensuf

Yes, no.

TSB = GC's SB
ATL = GC's STS
CTL = GC's LTS

However, the model used to calculate them (BikeScore) is different. It's based on Skiba's work and uses a slightly different curve. BTW, a bf and 33 member wrote the performance manager section of GC.

https://www.bikeforums.net/showthread...1#post10913089

ZeCanon

GC tends to pop out a lower NP number than WKO and poweragent (on the order or 15-20w), which equates to lower load numbers.

ldesfor1@ithaca

wed: heavy upper body work. 30' total. off the bike
today: AM: chinups and heavy core work
PM: dipping my feet back into the SST waters
friday: 4 hours z1 with my GF (her first metric century in some time, now) with a form sprint every 10' or so for the first 2 hours.
sat: prolly off the bike, but will try to get some rowing/paddling in and some core work..
Sun: another z1 GF ride, this time with full on 12" sprints and a 50" all out WRI thingy.
mon: recovery
tuesday: some LTP work followed by TNW.

JohnKScott

dang!

graphs

Now three days off the bike after a crash on Monday that landed me with a mild concussion and some bumps and bruises. Hoping the woozy feelings pass soon so I can get back at it. Got a crit to race on July 1st that will require my best fitness to even just hang on.

mollusk

AM ride with a teammate. I wanted to do 2.5 to 3 hours of Zone 2. He wanted about the same amount of saddle time, but with 50 minutes of hard tempo/big gear/low cadence. I just sat on his wheel for his 50 minutes of suffering.

badhat

so start times just went up for the state TT on saturday, and i'm embarrassed to admit i felt a wave of panic that didnt go away until i looked up the race results for literally every other cat4 in the race to assure myself that i probably wont come in DFL.

granted it was only 20, but still...

ridethecliche

Skip the race, and start riding on the trainer. You'll keep your fitness, and you won't risk another crash that could make the effects of the concussion much much worse.

kensuf

It's THURSDAY. Race is Saturday, right?

1. Go to bed early tonight. Like now. Or no later than 8PM. Pop some tylenol PM's or something if you have to in order to get to bed early. This way, if you wind up tossing and turning tomorrow, you'll still be fresh enough to race well on Saturday because you got a good solid 10-11 hours in tonight.

2. Relax. Remember, it's you versus the clock, ignore what everyone else is doing.

Good luck! You can do it!

badhat

hehe....

good advice. well taken.

i actually feel reasonably good about my prep, now i just cant let myself get in my own way.

TheKillerPenguin

Couldn't find the motivation to do an hour easy spin. I suck.

Legs will be stiff tomorrow when I do openers. Should feel okay for racing saturday.

jwible

Destroyed on the ride tonight. I'm too old slow and fat for this sport. Made it 15 minutes with the big boys before I decided my heart couldn't take much more of 190bpm.

johnybutts

1 hr of riding, 30 min near threshold was the best I could manage, was attempting 2x20's no motivation on the second one.
20' @ 291 W @ 25.7 mph
10' @ 280 W @ 24.7 mph (bottle in pocket during this interval)
Still no aero equipment, helmet, shoe covers, skinsuit, wheels/wheelcover. So there's improvement to be made on the speed side of things, and hopefully improvement as well on the power side of things.

Saddle sucks. I'm desperate for a new one now...
First long intervals on the TT bike. I felt my lungs/chest limited me more than my legs.

I should note that these are on a short closed loop, so speeds should be neutralized to wind.

kudude

felt like the ptap was reading low. wko+ looks reasonable and my max sprint was close to dead on, so the offset couldn't be more than a few watts, it just felt like I was pushing much harder to ride at 300W.

Gonna try to get some good sleep tonight

kensuf

did 90 minutes on the TT bike before the electrical storm caused me to seek shelter and call for a pickup. Averaged just under 24 for the ride, so nice zone 3 work.