Training Status??? (II)
07-16-12, 04:51 PM
Wheelsuck
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1 hour easy.
07-16-12, 06:44 PM
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I'm going to have 6 days as a childless bachelor, starting Thursday. In the old days, I'd be calling my pimp and dealer, but now I'm thinking of a monster week of hitting every group ride in town, plus heading up to the lake for some serious climbing. I don't plan on any races until August so I figure I'll blast my TSB into the deep negatives, take a recovery week, and then sharpen the edge with shorter intervals.
Has anyone done a midseason block like this before? Any advice?
Has anyone done a midseason block like this before? Any advice?
07-16-12, 07:28 PM
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^lolololol
rode up abunch of climbs hard today! Figured because i'm taking the next 4 days pretty easy due to college tours i should ride a little hard!
rode up abunch of climbs hard today! Figured because i'm taking the next 4 days pretty easy due to college tours i should ride a little hard!
07-16-12, 07:29 PM
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A nice 90min easy ride chit chatting with my wife...We haven't done that in a while...
07-16-12, 07:58 PM
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30mins super easy.
Hope I can recover for this weekend racing. My coach has me doing 6x1min tomorrow which leaves me 2 days to get out of about -25 TSB. Hmmm. Feeling great though, really improving.
Hope I can recover for this weekend racing. My coach has me doing 6x1min tomorrow which leaves me 2 days to get out of about -25 TSB. Hmmm. Feeling great though, really improving.
07-16-12, 08:21 PM
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Did first FTP test in ages - turns out I have lost a heap of power! Now to rebuild it (somewhat)...
Started with a warmup including a sprint, a five minute effort and then the 20 minute effort:
Peak 5min (443 watts):
Duration: 5:00
Work: 133 kJ
TSS: 12.9 (intensity factor 1.243)
Norm Power: 435
VI: 0.98
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.322 km
Elevation Gain: 3 m
Elevation Loss: 0 m
Grade: 0.1 % (4 m)
Min Max Avg
Power: 0 793 443 watts
Cadence: 83 144 105 rpm
Speed: 0 42.8 39.9 kph
Pace 1:24 0:00 1:30 min/km
Altitude: -9 -4 -7 m
Crank Torque: 0 83.2 40.4 N-m
Temperature: 12 12 12.0 Celsius
Peak 20min (363 watts):
Duration: 20:00
Work: 435 kJ
TSS: 35.6 (intensity factor 1.033)
Norm Power: 362
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 12.862 km
Elevation Gain: 3 m
Elevation Loss: 0 m
Grade: 0.0 % (3 m)
Min Max Avg
Power: 235 603 363 watts
Cadence: 90 134 100 rpm
Speed: 29.2 41.9 38.6 kph
Pace 1:26 2:03 1:33 min/km
Altitude: 2 5 3 m
Crank Torque: 22 63.9 34.7 N-m
Temperature: 11 11 11.0 Celsius
So that puts FTP on about 350 - a drop of 40-50W from a year ago.
I have some work to do!
edit: 390-400W FTP was done with a RAMP (MAP) test, not a 20 minute effort. My best 20 minute effort (I have only done 3) from a bit over a year ago was only 20W higher - so perhaps the loss is more to do with the protocol...
Started with a warmup including a sprint, a five minute effort and then the 20 minute effort:
Peak 5min (443 watts):
Duration: 5:00
Work: 133 kJ
TSS: 12.9 (intensity factor 1.243)
Norm Power: 435
VI: 0.98
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.322 km
Elevation Gain: 3 m
Elevation Loss: 0 m
Grade: 0.1 % (4 m)
Min Max Avg
Power: 0 793 443 watts
Cadence: 83 144 105 rpm
Speed: 0 42.8 39.9 kph
Pace 1:24 0:00 1:30 min/km
Altitude: -9 -4 -7 m
Crank Torque: 0 83.2 40.4 N-m
Temperature: 12 12 12.0 Celsius
Peak 20min (363 watts):
Duration: 20:00
Work: 435 kJ
TSS: 35.6 (intensity factor 1.033)
Norm Power: 362
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 12.862 km
Elevation Gain: 3 m
Elevation Loss: 0 m
Grade: 0.0 % (3 m)
Min Max Avg
Power: 235 603 363 watts
Cadence: 90 134 100 rpm
Speed: 29.2 41.9 38.6 kph
Pace 1:26 2:03 1:33 min/km
Altitude: 2 5 3 m
Crank Torque: 22 63.9 34.7 N-m
Temperature: 11 11 11.0 Celsius
So that puts FTP on about 350 - a drop of 40-50W from a year ago.
I have some work to do!
edit: 390-400W FTP was done with a RAMP (MAP) test, not a 20 minute effort. My best 20 minute effort (I have only done 3) from a bit over a year ago was only 20W higher - so perhaps the loss is more to do with the protocol...
07-16-12, 09:32 PM
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Just out of interest - does anyone know why my normalized power would be less than average power?
Peak 5min (443 watts):
Duration: 5:00
Work: 133 kJ
TSS: 12.9 (intensity factor 1.243)
Norm Power: 435
Peak 5min (443 watts):
Duration: 5:00
Work: 133 kJ
TSS: 12.9 (intensity factor 1.243)
Norm Power: 435
07-16-12, 11:05 PM
Making a kilometer blurry
Yeah, NP doesn't calculate for durations less than 5 minutes. The first 30 seconds don't completely figure into the calculation, so you lose credit for that work.
NP is intended for efforts 20 minutes or more. Less than that, and it's not useful.
NP is intended for efforts 20 minutes or more. Less than that, and it's not useful.
07-16-12, 11:23 PM
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Ah - thanks. That was the best 5 minute time I've recorded before anyway.
07-17-12, 06:03 AM
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45 minutes of stadiums yesterday. That included several sprints (run up 32 rows as fast as you can).
Tuesday night worlds this evening.
Tuesday night worlds this evening.
07-17-12, 07:57 AM
soon to be gsteinc...
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07-17-12, 08:17 AM
Must Go Faster
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Did first FTP test in ages - turns out I have lost a heap of power! Now to rebuild it (somewhat)...
Started with a warmup including a sprint, a five minute effort and then the 20 minute effort:
Peak 5min (443 watts):
Duration: 5:00
Work: 133 kJ
TSS: 12.9 (intensity factor 1.243)
Norm Power: 435
VI: 0.98
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.322 km
Elevation Gain: 3 m
Elevation Loss: 0 m
Grade: 0.1 % (4 m)
Min Max Avg
Power: 0 793 443 watts
Cadence: 83 144 105 rpm
Speed: 0 42.8 39.9 kph
Pace 1:24 0:00 1:30 min/km
Altitude: -9 -4 -7 m
Crank Torque: 0 83.2 40.4 N-m
Temperature: 12 12 12.0 Celsius
Peak 20min (363 watts):
Duration: 20:00
Work: 435 kJ
TSS: 35.6 (intensity factor 1.033)
Norm Power: 362
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 12.862 km
Elevation Gain: 3 m
Elevation Loss: 0 m
Grade: 0.0 % (3 m)
Min Max Avg
Power: 235 603 363 watts
Cadence: 90 134 100 rpm
Speed: 29.2 41.9 38.6 kph
Pace 1:26 2:03 1:33 min/km
Altitude: 2 5 3 m
Crank Torque: 22 63.9 34.7 N-m
Temperature: 11 11 11.0 Celsius
So that puts FTP on about 350 - a drop of 40-50W from a year ago.
I have some work to do!
edit: 390-400W FTP was done with a RAMP (MAP) test, not a 20 minute effort. My best 20 minute effort (I have only done 3) from a bit over a year ago was only 20W higher - so perhaps the loss is more to do with the protocol...
Started with a warmup including a sprint, a five minute effort and then the 20 minute effort:
Peak 5min (443 watts):
Duration: 5:00
Work: 133 kJ
TSS: 12.9 (intensity factor 1.243)
Norm Power: 435
VI: 0.98
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.322 km
Elevation Gain: 3 m
Elevation Loss: 0 m
Grade: 0.1 % (4 m)
Min Max Avg
Power: 0 793 443 watts
Cadence: 83 144 105 rpm
Speed: 0 42.8 39.9 kph
Pace 1:24 0:00 1:30 min/km
Altitude: -9 -4 -7 m
Crank Torque: 0 83.2 40.4 N-m
Temperature: 12 12 12.0 Celsius
Peak 20min (363 watts):
Duration: 20:00
Work: 435 kJ
TSS: 35.6 (intensity factor 1.033)
Norm Power: 362
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 12.862 km
Elevation Gain: 3 m
Elevation Loss: 0 m
Grade: 0.0 % (3 m)
Min Max Avg
Power: 235 603 363 watts
Cadence: 90 134 100 rpm
Speed: 29.2 41.9 38.6 kph
Pace 1:26 2:03 1:33 min/km
Altitude: 2 5 3 m
Crank Torque: 22 63.9 34.7 N-m
Temperature: 11 11 11.0 Celsius
So that puts FTP on about 350 - a drop of 40-50W from a year ago.
I have some work to do!
edit: 390-400W FTP was done with a RAMP (MAP) test, not a 20 minute effort. My best 20 minute effort (I have only done 3) from a bit over a year ago was only 20W higher - so perhaps the loss is more to do with the protocol...
07-17-12, 08:17 AM
Must Go Faster
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07-17-12, 12:51 PM
My idea of fun
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Northern. It's easy to wimper home from.
07-17-12, 01:28 PM
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07-17-12, 04:46 PM
Wheelsuck
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CX bike today. 2 1/2 hours total including 7 laps of my practice course which gave 36 1/2 minutes in zone 4-5 HR. Legs are _toast_.
07-17-12, 04:51 PM
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Cheers
07-17-12, 07:37 PM
a runner no more
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Tried a new group ride today. Much smaller than the local mega-ride (about 20 cyclists). Not nearly as convenient to get to for me, but I'm considering making it a regular one. 28 miles, lots of moves off the front (nothing much stuck in today's heat), group of guys who are obviously comfortable with the ride and each other. Saw a heart rate I hadn't seen before somewhere in there, so I think I got some training value out of it. Only downside is that it takes a lot of turns through the countryside, including some that are easy to miss. Will be quite a while before I'm comfortable enough with the course that I could go off the front and know my way. Not that I'm likely to survive there, anyway
07-17-12, 07:45 PM
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It was stupid hot out tonight...Georgia hot, maybe Texas hot..The car showed the ambient temp at 40C...
I took the hint and decided for a recovery/core night...Trainer for 30mins followed by some planks, pull ups and push ups...
I took the hint and decided for a recovery/core night...Trainer for 30mins followed by some planks, pull ups and push ups...
07-17-12, 11:36 PM
Making a kilometer blurry
07-18-12, 06:00 AM
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Damn got lightning stormed out last night. Only got 30 minutes in..
07-18-12, 07:04 AM
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Shadoobee.
07-18-12, 07:50 AM
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Went out for some intervals (WRIs) this morning before work. 20 min warm-up followed by 5x1min w/5min recovery. Couldn't make it to 1 min on the 1st two, suffered for a minute during the next three then limped home. After I got home I was lamenting how poorly I did in the work-out then I remembered that I donated blood yesterday. That'll do it. Drinking lots of water now.