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Training Status??? (II)

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Training Status??? (II)

Old 01-04-11, 11:43 PM
  #13526  
esammuli
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Originally Posted by bostongarden View Post
Does this include a day off, or, will this be for 7 days? Either way, I'm impressed.
I took yesterday off, so it's 6 days worth of riding. As of now I'm planning the following:

Today: 4.75 hrs
Wed: 5.5hrs
Thurs:4hrs
Friday: 1hr recovery
Sat: 5 hrs
Sun: 4 hrs (or more, depending on how I feel)

I've been doing some intensity, but this week I'm keeping a lid on it and trying to stay controlled in ZII. The volume that I've added this year really seems to be making a difference. Last year I had a tendency to fall apart about 3 hours into road races. On Friday I did a 6.5 hour ride and normalized to 220 watts for the last hour then managed a 1200 watt 5 second at the very end. I haven't done a threshold test in a couple of months, but I suspect I'll be pleased with the results.
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Old 01-04-11, 11:43 PM
  #13527  
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And just like that i am on antibiotics and colds meds...

My doc, who just so happens to be a competitive cyclist also says, no efforts over 130bpm for 7-10 days...and no more than 1 hour on the bike a day.
__________________
14 days...
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Old 01-04-11, 11:48 PM
  #13528  
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Originally Posted by Hida Yanra View Post
sounds like you are doing well!
Will you be traveling north for Cherry Blossom, Elkhorn, or Hood? I probably won't make Cascade, but I'm hoping to make the other big ones in Oregon this year.
I'd love to be able to do all of those, but I don't think I'll be able to make it to anything but Cascade.
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Old 01-05-11, 01:27 AM
  #13529  
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Originally Posted by esammuli View Post
I'd love to be able to do all of those, but I don't think I'll be able to make it to anything but Cascade.
okay - best of luck, I may be there.... who knows.


5' test & FTP test done... that hurt, and I did it poorly.
My power was super uneven... The first few minutes were okay, then I started stepping the power up, and my last three minutes were at 50-70w more than my average... and I went 6w higher than I was shooting for on my average... so I suppose my goal should be revised upwards.
Time to work on steadiness and power.
I love having more defined goals.

Followed that up w/ a chocolate tofu shake w/ protein powder & pomegranate kernels.
I have a new favorite.
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Old 01-05-11, 03:08 AM
  #13530  
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worked out late - now I can't sleep.

super lame
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Old 01-05-11, 06:05 AM
  #13531  
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Originally Posted by esammuli View Post
I took yesterday off, so it's 6 days worth of riding. As of now I'm planning the following:

Today: 4.75 hrs
Wed: 5.5hrs
Thurs:4hrs
Friday: 1hr recovery
Sat: 5 hrs
Sun: 4 hrs (or more, depending on how I feel)

I've been doing some intensity, but this week I'm keeping a lid on it and trying to stay controlled in ZII. The volume that I've added this year really seems to be making a difference. Last year I had a tendency to fall apart about 3 hours into road races. On Friday I did a 6.5 hour ride and normalized to 220 watts for the last hour then managed a 1200 watt 5 second at the very end. I haven't done a threshold test in a couple of months, but I suspect I'll be pleased with the results.
Hang in there and keep pushing/pedaling! It would be cool to experience a week like this and get it under the belt.
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Old 01-05-11, 06:51 AM
  #13532  
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Originally Posted by mollusk View Post
I did dealing with prima donna faculty intervals, dealing with brand new grad student intervals, dealing with existing grad students looking for funding intervals, and dealing with potential grad students with their parents (!) intervals today.

Tonight I'm going to the bar.
I hear ya'.
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Old 01-05-11, 06:52 AM
  #13533  
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Originally Posted by BikeNube View Post
My goal is to make myself feel like Im about to die on every single hard ride I do.
J, you gotta go easy some days too. So darn easy your taint hurts.
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Old 01-05-11, 07:27 AM
  #13534  
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Originally Posted by kensuf View Post
J, you gotta go easy some days too. So darn easy your taint hurts.
Those days don't happen with an SMP.


Originally Posted by Hida Yanra View Post
just decided to do a threshold test tonight... going to drink some water, clean for about an hour, and

I sent you all of mine right? Hope you like em!
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Old 01-05-11, 10:22 AM
  #13535  
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Originally Posted by kensuf View Post
J, you gotta go easy some days too. So darn easy your taint hurts.
Being 60 degrees and rainy out, today I'll make my taint hurt, just for you.

Last edited by BikeNube; 01-05-11 at 10:26 AM.
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Old 01-05-11, 11:15 AM
  #13536  
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Originally Posted by BikeNube View Post
Being 60 degrees and rainy out, today I'll make my taint hurt, just for you.

ewwwww
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Old 01-05-11, 11:48 AM
  #13537  
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Originally Posted by ridethecliche View Post
He's a 1 and he's training like one. It is damn impressive though. Scary that this volume is necessary to even survive in the stage races at that level of the game...



That's not the way to do it, but it depends on how often the hard rides are and how hard you can rest.

What does a current week look like for you?
excluding today:

Tuesday: 2.5hrs easy
Monday: 2hrs (2x15 @~270w)
Sunday 30 mintues easy (if I take a solid day off, I'll go crazy and legs feel terrible the next day)
Saturday: 2hrs (1x5 @ 320w, 1x5 @300w, 1x10 @ 265, 1x15 @ 225w)
Friday: 2hrs (1x15 @ 252w, 1x20 @ 230w)
Thursday: 1:50 (2x~15 at 260-270)
Wednesday: 3hrs w/ friends

critiques welcome.
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Old 01-05-11, 12:09 PM
  #13538  
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What is your rationale behind the saturday workout?

Also, if I don't know your threshold and what the avg wattage of the rest of your ride was, I can't really say anything.

Are you riding in upper end endurance for the rest of your ride?
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Old 01-05-11, 01:58 PM
  #13539  
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Originally Posted by ridethecliche View Post
What is your rationale behind the saturday workout?

Also, if I don't know your threshold and what the avg wattage of the rest of your ride was, I can't really say anything.

Are you riding in upper end endurance for the rest of your ride?
I actually have no idea what Im doing.
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Old 01-05-11, 02:03 PM
  #13540  
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Have you read the cyclists training bible?
Buy that book and read it. It's friel's book on training. Also buy and read 'racing and training with a power meter' by coggan/allan (allen?).

You have a tool, so now you need to learn how to use it.

I think you're doing things too haphazardly. For instance, saturday you have everything from Vo2 work to tempo. Why not do a day of VO2 instead? etc etc. These things will become more clear once you go on.

I'll write something up for you when I get home if you want.
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Old 01-05-11, 02:15 PM
  #13541  
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Originally Posted by ridethecliche View Post
Have you read the cyclists training bible?
Buy that book and read it. It's friel's book on training. Also buy and read 'racing and training with a power meter' by coggan/allan (allen?).

You have a tool, so now you need to learn how to use it.

I think you're doing things too haphazardly. For instance, saturday you have everything from Vo2 work to tempo. Why not do a day of VO2 instead? etc etc. These things will become more clear once you go on.

I'll write something up for you when I get home if you want.
Wow thanks, that would be cool.

I think I went a little too hard on the first interval without being fully warmed up and lost motivation to dump it all out again.
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Old 01-05-11, 02:17 PM
  #13542  
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Originally Posted by ridethecliche View Post
Have you read the cyclists training bible?
Buy that book and read it. It's friel's book on training. Also buy and read 'racing and training with a power meter' by coggan/allan (allen?).
Yea, I read both. But, my Apple doesn't want to accept files from my powermeter. Lol, and im getting a degree in business computer programming... Sad.
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Old 01-05-11, 02:35 PM
  #13543  
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Why not just follow the training plan in cyclists training bible? Or look at the workouts that they do in the early stages and go from there?

What PM do you have? I think golden cheetah is an option for macs, right mac gaiz?
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Old 01-05-11, 02:52 PM
  #13544  
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20' Test - 315W up 5W from last month.
my PR from May of last year was 317W - so my 'base' form this year is looking up.


As opposed to most of my other 20' testings, my lungs limited me far more than my legs did. Time for VO2s next week I think.

Edit: just noticed, PR 5" number in my 3x sprints today.

Last edited by johnybutts; 01-05-11 at 03:00 PM.
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Old 01-05-11, 03:00 PM
  #13545  
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Jb, this is for you.

Cause you're a:


And cause no one man should have so much :


Point is. You'll have fun this year
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Old 01-05-11, 03:02 PM
  #13546  
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Originally Posted by ridethecliche View Post
Jb, this is for you.

Cause you're a:

And cause no one man should have so much :

Point is. You'll have fun this year

I'm hoping so.. and I might have just lined up a job which won't require me to work weekends. Not the bike industry, but should be very educational nonetheless.
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Old 01-05-11, 03:15 PM
  #13547  
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When the 'might' becomes a 'have', let us know. Good luck!
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Old 01-05-11, 03:16 PM
  #13548  
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today: woke up early to go do "Downward Spiral" by The SufferFest. Will try and do a little core work tonight with stretching.
tomorrow: 1hr or so of Z2
Friday: easy spinning, maybe day off
Saturday: 1 hour, with some openers
Sunday: last CX race of the year. Shed a tear, then do some MAP testing the following week, followed by snowboarding in PC, then start base training for first year of road racing.
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Old 01-05-11, 03:19 PM
  #13549  
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Originally Posted by johnybutts View Post
20' Test - 315W up 5W from last month.
my PR from May of last year was 317W - so my 'base' form this year is looking up.


As opposed to most of my other 20' testings, my lungs limited me far more than my legs did. Time for VO2s next week I think.

Edit: just noticed, PR 5" number in my 3x sprints today.
I thought you were a 4. If you are, God help me if I ever ride in Texas.
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Old 01-05-11, 03:23 PM
  #13550  
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Doc cleared my knee for normal training activity on 12/21. Out of town for Christmas but managed 5 hours of elliptical and treadmill while out of town. Having a short preparation phase and starting base soon (later than I would have liked). My fitness is low and I gained 6.4 lbs over Christmas. Things are looking good

Can only get better from here
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