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Training Status??? (II)

Old 02-28-11, 10:01 PM
  #15326  
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A1 group ride. 1.5 hours with a few strong pulls, and some sprinty stuff, but mostly I just stayed on someone's wheel since I'm still recovering from the shortest cold I've ever had.

Zicam, people. Zicam works wonders. Oh, and I also took a DayQuil before the ride. Is that on the UCI's banned substances list?
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Old 02-28-11, 10:09 PM
  #15327  
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Originally Posted by mcjimbosandwich View Post
i used to record both the GC total bike score and the PowerAgent Training stress score. They don't differ enough, and i go with the GC values as GC includes the nice graph.


Pardon me for this rather verbose explaination. TBS = total bike score = training stress score for all intents and purposes.

Stress balance = training stress balance = CTL - ATL
Long term stress = Chronic training level
Short terms stress = Acute training level

Kate, i recall you first started using power back in early January. If that's the case, GC won't be totally accurate because your starting CTL is assumed to be 0, whereas your actual CTL is probably closer to 70, given all the riding you have been doing up to that point. If you feel like playing around, go to GC and switch starting CTL to 60 or something, i bet your current CTL will rise about 10-20, thus making the stress balance more positive.

CTL is an exponentially weighed moving average with a decay time frame (i'm sure im using the wrong term here) of 42 days, with each new training stress weighed as (1-exp(-1/42))=0.024 and each the old cumulative average (CTL from the day before) weighed exp(-1/42)=0.976

Say you CTL was 85 the day before going to Bear Mountain (420TSS). Afterwards, the 420 TSS is weighed by 0.024 = 10.08 while the old value is weighed by 0.976 or 82.96. The sum of which is your new CTL = 93.04. Now lets assume your CTL is actually underestimated by 20 as you entered initial CTL of 0, now your CTL is 10.08+65*0.976 = 73.52.

On the other hand, ATL has a decay time frame of 7 days, which means it is a lot more influenced by more recent event training stresses. What this means is that your ATL will be very similar whether your CTL is 65 or 85. Obviously, if your CTL is 65 as opposed to its true value of 85, the stress balance will be more negative for 20 points.

But worry not, after 2-3 months, it won't matter what you initially put in for CTL as the older data points have an increasingly diminished weight.

Now, say that your actual CTL is 20 points higher than what GC indicates, -48.6 is still quite a negative number (most people try to stay north of -50). If i were you i'd take a rest week.
In other words, enjoy your week of being off the bike
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Old 02-28-11, 10:09 PM
  #15328  
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not sure, but decongestants (well, those with ephedrine) apparently are...
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Old 02-28-11, 10:28 PM
  #15329  
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felt lousy today. sneezy and congested.

rode anyway. just the commute though. 12 miles each way.

felt awful in the morning but decent in the afternoon.

hoping today was rock bottom and that the old immune system checks back in tomorrow.
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Old 02-28-11, 10:39 PM
  #15330  
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Was doing an interval tonight on the trainer and somehow managed to flat... was just cruising and then psssssssssssss. Switched it quick and got back on.

Regarding the discussion on the various GC, PMC, TSB, TSS, ATL, CTL, etc representations of training stress, it does take some time to have the numbers 'even' out, as mcjimbo notes. My PMC has every daily activity I've done since summer of '09 and I have confidence now that the numbers are decent representations of my training load. Initially they were a bit wonky and it took a while to make sure I had the right threshold numbers in there.
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Old 02-28-11, 11:00 PM
  #15331  
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I did a 20' warmup on the rollers, followed by the Sufferfest Revolver. I actually felt good tonight, which was odd. Must be all the water I'm drinking.
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Old 03-01-11, 01:29 AM
  #15332  
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Went out for a longer ride today (80 miles). Apparently went harder than I thought yesterday and felt it from the start, but happy with today's ride. Also a bonus to happen upon some teammates from UCSD in the last 10 miles along the coast. Definitely some added motivation (especially up Torrey Pines) to finish strong.
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Old 03-01-11, 06:26 AM
  #15333  
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Originally Posted by mcjimbosandwich View Post
not sure, but decongestants (well, those with ephedrine) apparently are...
My experience of taking Claritin-D (claritin with sudafed) indicates that it's really not performance enhancing anyway. Unless you consider jacking your HR through the roof without any real power gaines a performance boost.
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Old 03-01-11, 06:33 AM
  #15334  
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The plan called for a MAP test last night. After 8 weeks of hard training, no gain. I immediately thought of GA and how she reacted to a similar situation. But I was good with this. I felt fine at the start. as I approached my previous break point, my legs felt great. I could add power at will. My HR was tracking to what I had seen in training. Then my throat tightened up, my breathing got raspy, and 45 seconds later I had to shut it down. I have had a cold for about 10 days now, and I'm still coughing up and blowing out crap. The gains were there, I just couldn't prove it.
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Old 03-01-11, 07:08 AM
  #15335  
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did 2 hours on the trainer this morning

35 min warming up zones 1-3 then
3 sets of 10 second sprints... goal was over 130rpms so not in a heavy gear.... 5 min recovery between sprints and 10 mins between sets

1set I did 5 sprints same for the 2nd third was 4 sprints then I cooled down
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Old 03-01-11, 08:01 AM
  #15336  
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Originally Posted by kensuf View Post
My experience of taking Claritin-D (claritin with sudafed) indicates that it's really not performance enhancing anyway. Unless you consider jacking your HR through the roof without any real power gaines a performance boost.
apparently, that's what got Levi in trouble back in 96 for the US crit championship. Whether the ephedrine came from his allergy meds or another source is a whole separate issue.
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Old 03-01-11, 08:08 AM
  #15337  
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Yeah, I only took that crap to try and overcome my allergies, so I was already suffering to begin with. After blowing myself up sky-high in a crit and RR that I should have done well in, I decided to just go and get allergy shots.

edited to add: the allergy shots seem to have worked too, I'm seeing a bunch of people sneezing and complaining while I've been fine this season.
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Old 03-01-11, 09:15 AM
  #15338  
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Originally Posted by shovelhd View Post
The plan called for a MAP test last night. After 8 weeks of hard training, no gain. I immediately thought of GA and how she reacted to a similar situation. But I was good with this. I felt fine at the start. as I approached my previous break point, my legs felt great. I could add power at will. My HR was tracking to what I had seen in training. Then my throat tightened up, my breathing got raspy, and 45 seconds later I had to shut it down. I have had a cold for about 10 days now, and I'm still coughing up and blowing out crap. The gains were there, I just couldn't prove it.
Sounds about right.
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Old 03-01-11, 09:25 AM
  #15339  
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Originally Posted by waterrockets View Post
Sounds about right.
Yep, sorry to hear that your test went poorly (I feel your pain!) but it sounds like you've got a good perspective on it. You can tell from your workouts and rides if you're getting stronger, even if one test doesn't show it.
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Old 03-01-11, 09:36 AM
  #15340  
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what do you guys make of LTHR going down significantly over the course of a year even as fitness improves?

i hadnt done a formal test (last twenty minutes of a 30 minute TT) since last spring, but did one a few weeks ago, and found that my measured LTHR had gone from around 167-168 to 160. and this was confirmed by 3 different maximal 30 minute steady efforts over the next couple of weeks. (road bike flat, road bike climb, TT bike rolling).

i'm considerably faster that last year, and already set a new PR on a tough 20 minute climb around here, even while still in base mode, and my endurance is where i want it, so i am not really concerned that its a bad sign, but it is sorta curious.
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Old 03-01-11, 09:39 AM
  #15341  
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Were you caffeinated when you last measured?

Edit: I think it just means that your heart doesn't have to work as hard when you make hard efforts. It'd be interesting to see if there was any effect on stroke volume etc. Your machine is more 'efficient' now.
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Old 03-01-11, 09:44 AM
  #15342  
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ummm...

last year i didnt drink much coffee/caffiene at all, and this year i only drink in the morning, 2 cups. and all my efforts have been in the afternoon.

i would also say that my RPE coupled to my HR really well last year but this year, in the early season it felt off, which is why i tested it. in particular, it felt like hi z3, low z4 SST efforts felt harder than they used to.

cant really chalk it up to an outlier, as its been repeated via several efforts.

my only guess is stroke volume improved considerably over the course of my early big time base training this year. so that by the time i started adding SST and 95% 2x20s, my zones were all wrong.
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Old 03-01-11, 10:01 AM
  #15343  
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Tendinitis. Its a *****, and its in both my knees. What I wouldn't give for a few weeks of 70* weather.

Very little training recently due to the aforementioned. Did a 40mi ride yesterday and felt good, if sluggish due to the time off. Tried to ride today and the pain was too much.

Training status: derailed. Guitar time.
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Old 03-01-11, 10:08 AM
  #15344  
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Originally Posted by HMF View Post
A1 group ride. 1.5 hours with a few strong pulls, and some sprinty stuff, but mostly I just stayed on someone's wheel since I'm still recovering from the shortest cold I've ever had.

Zicam, people. Zicam works wonders.
Oh, and I also took a DayQuil before the ride. Is that on the UCI's banned substances list?
UCI must be really cracking down if they've started following BFers on training rides lol!
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Old 03-01-11, 10:08 AM
  #15345  
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Couldn't hold to my scheduled workout today. Gave up and took a rest.
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Old 03-01-11, 10:28 AM
  #15346  
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today was bad but ended up good..

The cold always takes motivation out of me and it was 39 leaving the house this morning...

Did some good efforts of about 2-3m in length...after about 6 of those I hit the flat spot of my commute and started turning it up but with the head wind I couldn't hold much but about 24ish..it's about 10 miles of pancake flat road...

I got frustrated with the wind and started to slow down with about 5 miles left and then...like a sign from God to stop being a pansy a rotating paceline of about 10 guys went by me fast.

I chased...caught on...recovered, attacked...got caught, recovered, attacked again, got caught about 1 mile from work and cooled down to the front door.

I am glad they came along cause i was all sorts of out of motivation.
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Old 03-01-11, 10:46 AM
  #15347  
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Going for a 20 miler after lunch.
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Old 03-01-11, 11:02 AM
  #15348  
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After the TSB talk yesterday I went home and checked. I've been riding at -50 to -30 for like 3 weeks. Hopefully it explains why my sleep has been so ****ty.

Saw that number, decided on a day off, fell asleep on the couch at like 8:30. Woke up at 7:30 this morning, could have slept another few hours.

My numbers have been strong lately, and I've been feeling like the group rides have been physically easier (mental is another story). Hopefully a little R&R will bump things up another step.
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Old 03-01-11, 11:18 AM
  #15349  
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Originally Posted by TheKillerPenguin View Post
Tendinitis. Its a *****, and its in both my knees. What I wouldn't give for a few weeks of 70* weather.

Very little training recently due to the aforementioned. Did a 40mi ride yesterday and felt good, if sluggish due to the time off. Tried to ride today and the pain was too much.

Training status: derailed. Guitar time.
Dammit, what happened?

Keep those joints warm!
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Old 03-01-11, 02:22 PM
  #15350  
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Nice 2 hour z2 ride on a beautiful spring day. great, great day on the bike. 122 tss.
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