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Training Status??? (II)

Old 09-08-10, 12:01 PM
  #10626  
Apus^2
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We weigh a lot more than you...
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Old 09-08-10, 04:44 PM
  #10627  
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huh - I'm gonna have to save up for a powertap so I can see how weak I am... Should be easy to get used when people rush to get those pedal based ones..
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Old 09-08-10, 04:47 PM
  #10628  
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35 minutes (about 7500 meters) on the rower, some planks and then 2*9 flights of stairs. My goal is to go 5 minutes longer on the rower each week up to an hour.
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Old 09-08-10, 05:01 PM
  #10629  
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Originally Posted by tallmantim View Post
Lactate threshold intervals yesterday...

5 minutes @ 118% FTP
5 minutes @ 121% FTP
5 minutes @ 113% FTP

decided to sit out the fourth! My legs were feeling pretty shelled - especially as I did stair climbing the day before:

(caution - some maths ahead!)

Building
Gravity 9.81
Height of building 185.
Number of floors in building 46.
Height per floor 4.02

Personal Metrics
Weight 97.
Number of floors climbed 144.
Calories/kJ burnt 551.08
Weight loss (grams) 71.57

Looking to do the same for cross training - don't have to leave my work building, and it works over my heart, quads and core (looking to do this twice a week).

So, weekly training now looks like:

Mon - commute 32km round trip, 144 floors climbed
Tue - commute 55km, 1 hour coach ergo session, Yoga
Wed - commute 32km, 144 floors climbed
Thur - commute 32km, pilates
Fri - Yoga
Saturday - day off
Sunday - 2 hour race or 5 hour group ride
Thanks for posting this, TMT. I like to do some stairs myself as winter crosstraining and was trying to figure out how to quantify them beyond HR. This is exactly what I was thinking, but I don't have the math skills to work it out. I just have to measure the floors now.
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Old 09-08-10, 05:35 PM
  #10630  
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Originally Posted by caloso View Post
Thanks for posting this, TMT. I like to do some stairs myself as winter crosstraining and was trying to figure out how to quantify them beyond HR. This is exactly what I was thinking, but I don't have the math skills to work it out. I just have to measure the floors now.
Hi Caloso

***Warning - physics/maths after this point***

The actual sums are (in case you didn't interpolate them from the info above):


m x g = N

Mass (in kg) x Gravity = number of Newtons

N x h = Work

Newtons x height (in metres) = Work (in Joules)

Joules/1000 = kJ

1 Calorie = 4.2 kJ - however as our bodies are roughly 22-25% efficient, we can estimate 1kJ of work equating to 1 Calorie of expended energy

7.7 Calories burnt = 1g

So Work/7700 = weight loss in grams

To add to that, you can work out your average Watts expended, as 1 watt = 1 Joule/second

For me, it took 10 minutes to do 1 climb of the building (48 floors), so the watts I was putting out on the climb were:

(97 x 9.81) x (48 x 4.02) / 600 = 306 Watts

second and third times were about 11 minutes so they were done at 278 Watts.
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Old 09-08-10, 06:55 PM
  #10631  
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A nice little old 60' ride at an easy pace.
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Old 09-08-10, 07:05 PM
  #10632  
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2x18" @ 314w - 3 laps of my little short track course for each interval, hit the EXACT same wattage both times despite doing them based on PE
+
an extra hour at a good tempo
=
2:04 @ 242w, 274NP.
=
ouch.


In other news, I'm back to race weight, fluctuating between 137 and 139 lbs.
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Old 09-08-10, 10:30 PM
  #10633  
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Originally Posted by substructure View Post
2x20s@360
Regardless of weight, that's some nice wattage. How much do you weigh?

Last edited by Yep; 09-08-10 at 10:34 PM.
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Old 09-08-10, 10:33 PM
  #10634  
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Originally Posted by MtnRide View Post
Season's basically done now. I should be comfortably sitting on an upgrade now (have been since July) but not sure if I want to step it up to play with the big boys. I'll probably coast for a while, may do EC for 'fun.'

in numbers:
FTP ~285-> ~295-300 W
weight 132->133 lbs

top 5 in every hill top finish except one
2 stage races, one top 5 gc finish
many Velo Promo t-shirts that just don't fit (why do they stock up on M and L at climbing races?) love those guys and their races anyway
zero wins
+2 bikes (TT and track)
too much travel money to think about
If you're a 4 you've definitely got the horsepower to upgrade. Whether you're ready is a totally different question...
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Old 09-08-10, 10:35 PM
  #10635  
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Originally Posted by Yep View Post
If you're a 4 you've definitely got the horsepower to upgrade. Whether you're ready is a totally different question...
He's a 3 sitting on more than enough points for a 2 upgrade.
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Old 09-08-10, 10:45 PM
  #10636  
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Originally Posted by umd View Post
He's a 3 sitting on more than enough points for a 2 upgrade.
Oh, sh*t. Well, I guess that would call for some serious reflection.
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Old 09-08-10, 10:51 PM
  #10637  
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Originally Posted by Yep View Post
Oh, sh*t. Well, I guess that would call for some serious reflection.
At the race a few weeks ago where he got 4th in the 3s, Ned Overend got 2nd in the P12. So, yeah, it's a big jump
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Old 09-09-10, 06:54 AM
  #10638  
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Battling off a cold last night made me skip a workout. I'm iffy for today. This may just end up being an impromptu rest week for me.
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Old 09-09-10, 07:03 AM
  #10639  
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That jump to cat 2 is no joke, but if your fitness and training momentum are in the right direction, it will be a natural flow. I was going the wrong way when I upgraded, and downgraded as a result. No regrets, but I clearly didn't have the training time for P12 racing at 6.5 hours/week.
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Old 09-09-10, 07:24 AM
  #10640  
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got an email yesterday that the mt charleston HC in vegas on the 25th was cancelled. that was gonna be my last race of the year and first as a 3. kinda took the wind out of my sails a bit and made me wanna hang up the bike for a while and eat cookie dough.

either the economy is vegas is even worse than i thought or theyre terrible at promoting races cuz thats one of the best hill climbs in the country and it was supposed to be thier state championship. they didnt bother sending out the email via blind list so it showed all the registered riders in the TO box. there were <30 people.

anyway i skipped my wednesday night group ride cuz i was bummed and the weather was ominous but felt guilty this morning to i commuted on my roadie with plans for some post work tempo.
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Old 09-09-10, 08:15 AM
  #10641  
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so sore I have difficulty standing up. Gonna take off a day methinks...
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Old 09-09-10, 11:01 AM
  #10642  
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Folsom Cyclebration Omnium this weekend. TT tomorrow afternoon, crit Saturday, circuit race Sunday. Not doing anything today other than a mellow ride to and from work.
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Old 09-09-10, 11:46 AM
  #10643  
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Nice ride with my coach this morning. 3 sets of 3 sprints from almost-stopped, she said my form looked good, so that's good. Now if only I had any power...

In other news, apparently all the cops we saw in the park were due to a guy who hung himself from a tree...second time that's happened in the past month in Central Park.
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Old 09-09-10, 11:53 AM
  #10644  
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Originally Posted by GirlAnachronism View Post
Nice ride with my coach this morning. 3 sets of 3 sprints from almost-stopped, she said my form looked good, so that's good. Now if only I had any power...

In other news, apparently all the cops we saw in the park were due to a guy who hung himself from a tree...second time that's happened in the past month in Central Park.
Wow...

__________________
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Old 09-09-10, 01:22 PM
  #10645  
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Ok - this is a dumb question, but I want to make sure I've got this right; it's my first attempt at a structured training plan.

During base, do I count cross-training and weight room hours toward my weekly training hours, or should I only count those on the bike? I ask simply as Friel's suggested hourly breakdown seems to suggest that it's only on-bike hours, though I suspect that yes, I'd count my other sessions as well.

Does anyone have a link to a base period workout schedule they'd be willing to share?

Thanks
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Old 09-09-10, 01:27 PM
  #10646  
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Originally Posted by waterrockets View Post
That jump to cat 2 is no joke, but if your fitness and training momentum are in the right direction, it will be a natural flow. I was going the wrong way when I upgraded, and downgraded as a result. No regrets, but I clearly didn't have the training time for P12 racing at 6.5 hours/week.
It seems to be a much bigger jump for climbers than crit guys, from what I understand. Not that I have any personal experience with it...
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Old 09-09-10, 01:43 PM
  #10647  
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Still sick. Should not have tried to ride at lunch. Heart rate skyrocketed with low power numbers and very high RPE. Bluh.
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Old 09-09-10, 01:45 PM
  #10648  
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Originally Posted by badhat View Post
got an email yesterday that the mt charleston HC in vegas on the 25th was cancelled.
Bummer! I have always wanted to do that one. But it's a long drive from norcal for a race that short.

You can come do the Everest Challenge that weekend instead, if you're not too full of cookie dough.
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Old 09-09-10, 02:17 PM
  #10649  
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Originally Posted by umd View Post
It seems to be a much bigger jump for climbers than crit guys, from what I understand. Not that I have any personal experience with it...
I'd say that's correct for P/1/2 races. Cat 2 only races are a much more natural progression.
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Old 09-09-10, 02:19 PM
  #10650  
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Originally Posted by esammuli View Post
I'd say that's correct for P/1/2 races. Cat 2 only races are a much more natural progression.
Yeah, I forget about those cat 2 only races, since there are so few of them. I'd love to get my ass handed to me at San Dimas in the 2s, but other than that I think I would just be miserable if I tried to do any P/1/2 races. Cat 3 for me for quite some time, unless I am blindsided by some huge fitness jump that comes out of nowhere.
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