Training Status??? (II)
02-20-12, 03:39 PM
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I might be getting old but I can't ride more than about 4 days a week before I get pretty exhausted (2 days racing, 1 day about 2 hours, 1 day about 1 hour). There's a lot of stuff I have to do at home, and all that takes time.
When I'm in California I can do 6 days a week, walk around in a bleary haze, and it's all good because that's all I'm doing. At home that doesn't fly - I drive here at home so I need to be sort of awake (in SoCal I typically get chauffeured around by my hosts and fall asleep a lot), I have chores (in SoCal I cook and clean a bit but I haven't done any home improvement projects for a few years, and I don't have to shovel snow or whatever there either), family obligations (none around in SoCal), work (no work out in SoCal), and some semblance of a schedule (in SoCal I ride when it's warm and don't when it's not, and getting in 3-6 hours of riding in a 9 hour day is pretty easy).
When I'm in California I can do 6 days a week, walk around in a bleary haze, and it's all good because that's all I'm doing. At home that doesn't fly - I drive here at home so I need to be sort of awake (in SoCal I typically get chauffeured around by my hosts and fall asleep a lot), I have chores (in SoCal I cook and clean a bit but I haven't done any home improvement projects for a few years, and I don't have to shovel snow or whatever there either), family obligations (none around in SoCal), work (no work out in SoCal), and some semblance of a schedule (in SoCal I ride when it's warm and don't when it's not, and getting in 3-6 hours of riding in a 9 hour day is pretty easy).
02-20-12, 03:43 PM
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I might be getting old but I can't ride more than about 4 days a week before I get pretty exhausted (2 days racing, 1 day about 2 hours, 1 day about 1 hour). There's a lot of stuff I have to do at home, and all that takes time.
When I'm in California I can do 6 days a week, walk around in a bleary haze, and it's all good because that's all I'm doing. At home that doesn't fly - I drive here at home so I need to be sort of awake (in SoCal I typically get chauffeured around by my hosts and fall asleep a lot), I have chores (in SoCal I cook and clean a bit but I haven't done any home improvement projects for a few years, and I don't have to shovel snow or whatever there either), family obligations (none around in SoCal), work (no work out in SoCal), and some semblance of a schedule (in SoCal I ride when it's warm and don't when it's not, and getting in 3-6 hours of riding in a 9 hour day is pretty easy).
When I'm in California I can do 6 days a week, walk around in a bleary haze, and it's all good because that's all I'm doing. At home that doesn't fly - I drive here at home so I need to be sort of awake (in SoCal I typically get chauffeured around by my hosts and fall asleep a lot), I have chores (in SoCal I cook and clean a bit but I haven't done any home improvement projects for a few years, and I don't have to shovel snow or whatever there either), family obligations (none around in SoCal), work (no work out in SoCal), and some semblance of a schedule (in SoCal I ride when it's warm and don't when it's not, and getting in 3-6 hours of riding in a 9 hour day is pretty easy).
02-20-12, 03:47 PM
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Heh. I hope it all worked out for you and your team.
02-20-12, 04:40 PM
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From what I've read (one example), the best range to lower lactate concentration in your blood is somewhere between 25 and 65% of VO2 max. Now I know that the day after, most of the lactate will be out of your legs anyways, but because 25-65% of VO2 max power is the best in terms of decreasing lactate concentration while you are working out, it seems like it would be a good power range to work in for active recovery. 65% of VO2 max is way to high because of the physiological strain you are inducing, which is opposite of what you're trying to do. I think the lower end of the scale is more important. Going lower that 25% of VO2 max would tell me that you aren't really increasing circulation to the point where you are getting the maximum benefit from the active recovery process.
Then again, everyone seems to have a way of recovering that works for them.
Then again, everyone seems to have a way of recovering that works for them.
02-20-12, 04:46 PM
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That said, I only used it for like a month (mid june-july) and most of my progress was August thru the fall.
02-20-12, 05:08 PM
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Indeed, you should go to Bethel if you are in CT and plan to race. Great time all around -- branch of Pepe's Pizza nearby. So, let me summarize: great people, great racing, great après race pizza.
02-20-12, 05:10 PM
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An enjoyable 1:49 of noodling around for my rest day.
02-20-12, 06:11 PM
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I feel like I own a piece of history.
I'm going to send it to CDR and have him autograph it for me.
02-20-12, 07:12 PM
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Made good use of the long weekend:
Saturday: 3.5 hours with hulk smash hill repeats. 8 x 3' VO2 (112%) @ 55 rpms, w/2' rest (220 TSS).
Sunday: 4 hours endurance/tempo (220 TSS).
Monday: 3 hours with 5 x 6' over/under threshold hill repeats. 1' under @ 50 rpms, 30" over @ 85. I did them a little harder than I was supposed to but they were still so easy it was silly (200 TSS).
Saturday: 3.5 hours with hulk smash hill repeats. 8 x 3' VO2 (112%) @ 55 rpms, w/2' rest (220 TSS).
Sunday: 4 hours endurance/tempo (220 TSS).
Monday: 3 hours with 5 x 6' over/under threshold hill repeats. 1' under @ 50 rpms, 30" over @ 85. I did them a little harder than I was supposed to but they were still so easy it was silly (200 TSS).
02-20-12, 07:40 PM
Senior Member
there's a time and a place for everything. if you want to take this training stuff seriously (it seems like you do), you need to learn that time and that place. it seems like you're in a base cycle right now, so if you're legs are "ready to fall off," then a hard, short ride is counterproductive to your goals at this point in your training cycle. if you're in a build cycle, then you're not going to get a quality workout in if your legs are that shelled. as friel says, "You can’t make a tired muscle stronger. Fatigue improves endurance, not strength." do the workouts that are going to get you to your goals at this point in the year. constantly overloading yourself with misguided workouts is counterproductive.
02-20-12, 07:49 PM
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alright kid. i'm not expert, but i see you making a lot of the same mistakes i made when i was new to the sport, so if you want to listen to what i'm going to say, do it. but you'll ignore me (as i ignored others) and waste a year of two.
there's a time and a place for everything. if you want to take this training stuff seriously (it seems like you do), you need to learn that time and that place. it seems like you're in a base cycle right now, so if you're legs are "ready to fall off," then a hard, short ride is counterproductive to your goals at this point in your training cycle. if you're in a build cycle, then you're not going to get a quality workout in if your legs are that shelled. as friel says, "You can’t make a tired muscle stronger. Fatigue improves endurance, not strength." do the workouts that are going to get you to your goals at this point in the year. constantly overloading yourself with misguided workouts is counterproductive.
there's a time and a place for everything. if you want to take this training stuff seriously (it seems like you do), you need to learn that time and that place. it seems like you're in a base cycle right now, so if you're legs are "ready to fall off," then a hard, short ride is counterproductive to your goals at this point in your training cycle. if you're in a build cycle, then you're not going to get a quality workout in if your legs are that shelled. as friel says, "You can’t make a tired muscle stronger. Fatigue improves endurance, not strength." do the workouts that are going to get you to your goals at this point in the year. constantly overloading yourself with misguided workouts is counterproductive.
02-20-12, 07:53 PM
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1 hour ez z1 this evening...nice evening except of the cold wind.
02-20-12, 08:19 PM
meow
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Bethel Spring Series crit is mentioned in current issue of Road Magazine. Interview near the end with James Driscoll, Tim Johnson, Christian Heule, Chris Jones, Zach McDonald and Jeremy Powers -- Bethel was Chris Jones' first win.
02-20-12, 08:44 PM
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I'm psyched the race was mentioned, I have to admit.
02-21-12, 08:32 AM
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1:05 on spin bike this morning - sweating like a hog at 100-110 rpm
AbRipperX afterwards - feeling like a bag'o'****e
AbRipperX afterwards - feeling like a bag'o'****e
02-21-12, 08:35 AM
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Can you lay this out in Cat III / IV terms? What would short intervals look like vs long intervals? At what effort is the long ride? I'm trying to adapt a similar schedule to a low volume training plan.
02-21-12, 08:44 AM
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How much time to train during the week? Will you race on weekends or be able to train? Do you want to work up to a 2?
02-21-12, 08:59 AM
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5-7 hours typically. Long rides on the weekend are not on the menu. Max ride duration around 2hrs unless planned way in advance (family obligations) Racing 1-2 weekends a month. Gunning for 4-3 (the ultimate Cat). Race limiters in crits are the jump / recovery cycle at the low speed corners. In RRs it had been climbing, but our winter training ride has helped that tremendously.
02-21-12, 09:43 AM
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5-7 hours typically. Long rides on the weekend are not on the menu. Max ride duration around 2hrs unless planned way in advance (family obligations) Racing 1-2 weekends a month. Gunning for 4-3 (the ultimate Cat). Race limiters in crits are the jump / recovery cycle at the low speed corners. In RRs it had been climbing, but our winter training ride has helped that tremendously.
Tuesday - Short Intervals (I will use kilometers) - 10 km warmup (high rpm, small ring), 250 meter sprint (flat out balls to the wall, start sprint from almost standstill ~5 mph) - 1.75 km recovery (small ring, high cadence), repeat for 4 reps, 5 km recovery, repeat set 1, cool down on the way home (shouldn't be more than 1.5 hours)
Wednesday - 2 hours tempo
Thursday - Long Intervals - 20 minute warm-up - ramp your heart rate up, 3 minutes at 115% of FTP, 3 minutes recovery, repeat 3 times (to start), 10 minutes recovery, repeat set 1, cooldown, shouldn't take more than 1:5 hours
Friday - recovery ride (1 hour, small ring) or rest
Saturday/Sunday - Race where you can, if not try and find a hard group ride that fits your schedule
02-21-12, 09:45 AM
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Oh yeah you can do one of my leg workouts if you would like (non-riding day) 
02-21-12, 09:48 AM
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jwible -- just say no!!!
02-21-12, 09:52 AM
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- you know you love me
02-21-12, 09:56 AM
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I'm not sure if my coach thought the workout this morning was possible, or if he wanted to see how hard I would push myself.
NP for 30 min was 344W, 60 min was 308W
While I was in the middle of my last set I never wanted a workout to end so badly.
NP for 30 min was 344W, 60 min was 308W
While I was in the middle of my last set I never wanted a workout to end so badly.
02-21-12, 12:30 PM
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Up early and rode an hour tempo on rollers. Now sitting on a plane. 2F...bonus upgrade.
02-21-12, 12:38 PM
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