Training Status??? (II)
10-30-10, 04:33 PM
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Second ride with power and last ride before knee surgery. Chilly, windy but nice autumn day. Tried to do an endurance ride. Avg power ended up on the upper end of the endurance zone but with almost half my time spent higher. This power stuff is pretty enlightening.
Entire workout (169 watts):
Duration: 2:07:08
Work: 1287 kJ
TSS: 135.7 (intensity factor 0.802)
Norm Power: 180
VI: 1.07
Pw:HR: 3.21%
Pa:HR: -6.62%
Distance: 35.71 mi
Elevation Gain: 1381 ft
Elevation Loss: 1449 ft
Grade: -0.0 % (-72 ft)
Min Max Avg
Power: 0 526 169 watts
Heart Rate: 106 168 145 bpm
Cadence: 19 109 85 rpm
Speed: 0 38.5 16.7 mph
Pace 1:34 0:00 3:36 min/mi
Altitude: 638 991 794 ft
Crank Torque: 0 595 173 lb-in
Entire workout (169 watts):
Duration: 2:07:08
Work: 1287 kJ
TSS: 135.7 (intensity factor 0.802)
Norm Power: 180
VI: 1.07
Pw:HR: 3.21%
Pa:HR: -6.62%
Distance: 35.71 mi
Elevation Gain: 1381 ft
Elevation Loss: 1449 ft
Grade: -0.0 % (-72 ft)
Min Max Avg
Power: 0 526 169 watts
Heart Rate: 106 168 145 bpm
Cadence: 19 109 85 rpm
Speed: 0 38.5 16.7 mph
Pace 1:34 0:00 3:36 min/mi
Altitude: 638 991 794 ft
Crank Torque: 0 595 173 lb-in
10-30-10, 04:52 PM
**** that
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Was late to the team ride/missed it, so I did 2.5 hours of endurance instead. Nice and rainy today, perfect for a bike with full fenders. Sealskinz gloves worked well. ~161 TSS.
10-30-10, 04:56 PM
meow
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Crash -- you sure you aren't taking the respect thing too far?
Well done to those in the 4+ hour club -- GirlA & Mikey
Good stuff JKS, and, good luck!
3hrs 17' for me today.
Well done to those in the 4+ hour club -- GirlA & Mikey
Good stuff JKS, and, good luck!
3hrs 17' for me today.
10-31-10, 08:55 AM
soon to be gsteinc...
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First ride back since surgery this morning. 36 degrees and sunny. Spent about an hour on the bike but maintained an average of 19.7 mph with some light rolling hills. Can't stand to climb yet but that will come. Feels so great to be back outside training.
10-31-10, 09:16 AM
meow
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2hrs this morning before breakfast. Felt the effects of yesterday's 3+hr end of the day ride. Just under 13 hours for the week after 11 hours last week; that's pretty good for me.
10-31-10, 11:34 AM
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3 hours Z2 with 20' Z3, 3 x 4' Z4 w/1' recovery, 20' Z3. Felt good. Picked up my winter team clothes on the way home--got a sweet jacket, two vests, ls jersey...
Coach said yes to the PT, so I'm going to go for it. Think I will pick up the cheap one from CC, but will try to be patient to hear back from Psimet...
Coach said yes to the PT, so I'm going to go for it. Think I will pick up the cheap one from CC, but will try to be patient to hear back from Psimet...
10-31-10, 06:05 PM
meow
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Legs feeling cooked after 2 hours of mowing and mulching leaves.
10-31-10, 07:18 PM
**** that
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Pretty laid back ride with team mates today.
Entire workout (170 watts):
Duration: 2:42:08
Work: 1679 kJ
TSS: 160.3 (intensity factor 0.77)
Norm Power: 231
VI: 1.34
Distance: 44.436 mi
Elevation Gain: 4006 ft
Min Max Avg
Power: 0 931 173 watts
Heart Rate: 92 191 142 bpm
Cadence: 15 141 74 rpm
Speed: 0 106.5 16.0 mph
Crank Torque: 0 1730 196 lb-in
Legs are tired. 11 hours for the week; base begins..
Entire workout (170 watts):
Duration: 2:42:08
Work: 1679 kJ
TSS: 160.3 (intensity factor 0.77)
Norm Power: 231
VI: 1.34
Distance: 44.436 mi
Elevation Gain: 4006 ft
Min Max Avg
Power: 0 931 173 watts
Heart Rate: 92 191 142 bpm
Cadence: 15 141 74 rpm
Speed: 0 106.5 16.0 mph
Crank Torque: 0 1730 196 lb-in
Legs are tired. 11 hours for the week; base begins..
10-31-10, 07:33 PM
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Did intervals this morning after 3 days off (rain, rain and more rain - 3rd wettest October on record for Melbourne I think). Aiming for 111% FTP (410W) for 3 minutes.
1st was high - 116% FTP, 2nd was high - 115% FTP and 3rd was on the money (just over). Weird thing with the HRM though - said my heart was averaging 243bpm for the first, 201 for the second and 163 for the 3rd. Might try new battery?
I started the 4th, but after a minute the average was down to 105% FTP - so outside of VO2Max and I felt I was putting in an effort to get there, so pulled the pin and rode to work.
1st was high - 116% FTP, 2nd was high - 115% FTP and 3rd was on the money (just over). Weird thing with the HRM though - said my heart was averaging 243bpm for the first, 201 for the second and 163 for the 3rd. Might try new battery?
I started the 4th, but after a minute the average was down to 105% FTP - so outside of VO2Max and I felt I was putting in an effort to get there, so pulled the pin and rode to work.
10-31-10, 07:59 PM
going roundy round
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I've been messing around with Golden Cheetah for a few months. Went out today and hit a pr on my 10K TT route. Then 2 hrs with the geezers. Afterwards, GC upped my critical power 23 watts. I'm not sure what it means or why.
I also discovered my PE goes from 3 to 8 in one step. Riding along chatting, then cross-eyed - no in between.
I also discovered my PE goes from 3 to 8 in one step. Riding along chatting, then cross-eyed - no in between.
10-31-10, 08:06 PM
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10-31-10, 08:23 PM
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Thanks! It was just a gorgeous day here in Franklin, TN. My lovely wife agreed to let me take an hour this afternoon and get one more ride in before surgery tomorrow. So what does a sane person do on such a nice day? Go enjoy a nice ride and scenery? Or go hurt himself? Hmmmm...how about a 60 minute TT to determine FTP before being off for 6-8 weeks? 
I had estimated my FTP at 225 after one ride with the powertap. I had my LTHR estimated at 164 for training previously. Well, here's the result. It's a little short of an hour as I actually finished faster than I expected (personal best). But it looks like my estimates were dead nuts on. Plus I got to practice pacing for an hour TT. I think I did a pretty good job. I felt like I might blow up about 2/3 in but kept pushing. In fact, I negative split the ride (219w vs 227w). I'm very happy with that considering I'm so new with the powertap. Plus a personal best over this route. Good way to have a last ride for a while. Avg. power - 223, Norm power - 224, avg hr 164. So here it is. I get to post fancy graphs.
I had estimated my FTP at 225 after one ride with the powertap. I had my LTHR estimated at 164 for training previously. Well, here's the result. It's a little short of an hour as I actually finished faster than I expected (personal best). But it looks like my estimates were dead nuts on. Plus I got to practice pacing for an hour TT. I think I did a pretty good job. I felt like I might blow up about 2/3 in but kept pushing. In fact, I negative split the ride (219w vs 227w). I'm very happy with that considering I'm so new with the powertap. Plus a personal best over this route. Good way to have a last ride for a while. Avg. power - 223, Norm power - 224, avg hr 164. So here it is. I get to post fancy graphs.
10-31-10, 08:39 PM
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Thanks! It was just a gorgeous day here in Franklin, TN. My lovely wife agreed to let me take an hour this afternoon and get one more ride in before surgery tomorrow. So what does a sane person do on such a nice day? Go enjoy a nice ride and scenery? Or go hurt himself? Hmmmm...how about a 60 minute TT to determine FTP before being off for 6-8 weeks?
I had estimated my FTP at 225 after one ride with the powertap. I had my LTHR estimated at 164 for training previously. Well, here's the result. It's a little short of an hour as I actually finished faster than I expected (personal best). But it looks like my estimates were dead nuts on. Plus I got to practice pacing for an hour TT. I think I did a pretty good job. I felt like I might blow up about 2/3 in but kept pushing. In fact, I negative split the ride (219w vs 227w). I'm very happy with that considering I'm so new with the powertap. Plus a personal best over this route. Good way to have a last ride for a while. Avg. power - 223, Norm power - 224, avg hr 164. So here it is. I get to post fancy graphs.
I had estimated my FTP at 225 after one ride with the powertap. I had my LTHR estimated at 164 for training previously. Well, here's the result. It's a little short of an hour as I actually finished faster than I expected (personal best). But it looks like my estimates were dead nuts on. Plus I got to practice pacing for an hour TT. I think I did a pretty good job. I felt like I might blow up about 2/3 in but kept pushing. In fact, I negative split the ride (219w vs 227w). I'm very happy with that considering I'm so new with the powertap. Plus a personal best over this route. Good way to have a last ride for a while. Avg. power - 223, Norm power - 224, avg hr 164. So here it is. I get to post fancy graphs.
10-31-10, 08:42 PM
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Decided I would try to ride the cold off. Did the local Sunday A-ride. 104 miles/5k , 5:30 ride time, 280 TSS. Stupid PT hub was losing signal. I presume it's battery changing time, even though the hub is supposed to last 1000 hours and I have maybe 300?
10-31-10, 10:07 PM
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Question for all your training geniuses: During base, assuming the same number of total hours, is it better to do less rides with each ride being longer or more rides with each ride being shorter? For example, right now I only ride 4 days a week (erg 2 days a week, rest 1 day), but each ride is 3+ hours. A teammate says I should be doing 5-6 2-3 hour rides instead. I was under the impression that longer was better during base. Can anyone comment?
10-31-10, 11:25 PM
Batüwü Creakcreak
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I say long rides. You can do 2-3 hrs rides during the season.
11-01-10, 05:32 AM
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15 hours last week, a little over 700 tss, and around 9500 kjoules.
11-01-10, 07:04 AM
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Took a nice fairly flat 3 hour ride on Sunday on the commuter bike. It was more of a shakedown cruise than a training ride although I pushed it well into threshold a bunch of times. It had a squealing rear wheel bearing and shifting issues, both have been successfully resolved. I'm starting to get used to riding a heavier bike with shorter cranks.
Commuted in today with about 10-12 extra pounds of crap to make work more pleasant after the ride. 30 degrees. Frost everywhere.
Commuted in today with about 10-12 extra pounds of crap to make work more pleasant after the ride. 30 degrees. Frost everywhere.
11-01-10, 07:38 AM
Making a kilometer blurry
Full intensity shut down for a month or so now. Season's over.
I still have Tour das Hugel, but that will be a low power affair anyway. 110 miles, 10k ft of climbing (many climbs over 15%), just a base ride. Right?
I still have Tour das Hugel, but that will be a low power affair anyway. 110 miles, 10k ft of climbing (many climbs over 15%), just a base ride. Right?
Last edited by waterrockets; 11-01-10 at 07:47 AM.
11-01-10, 07:41 AM
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1st day of training for 2011 today. Having a proper crack at it now my leg is pretty much as good as it's going to get.
Did a power profile test (5min, 2x1min, Sprint)
Due to time constraints it was done on empty and boy did it show by the 2nd 1 min and the sprints!!
Quite happy considering I've had a couple of months of doing very little!
https://www.trainingpeaks.com/sw/NEPY...UYU5CKMOSAG2UA
5 min - 363w
1 min - 575w, 506w
Sprint - Don't go there! 1124 max, 10s 990
Still, happy with the results for day 1!
Did a power profile test (5min, 2x1min, Sprint)
Due to time constraints it was done on empty and boy did it show by the 2nd 1 min and the sprints!!
Quite happy considering I've had a couple of months of doing very little!
https://www.trainingpeaks.com/sw/NEPY...UYU5CKMOSAG2UA
5 min - 363w
1 min - 575w, 506w
Sprint - Don't go there! 1124 max, 10s 990
Still, happy with the results for day 1!
11-01-10, 07:57 AM
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11-01-10, 08:05 AM
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For me CP gives a larger FTP number than I measure in a 60 min TT or taking a 20 min effort and multiplying by .95. But it may be because I have poor short term power.