Training Status??? (II)
#6502
slow up hills
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The time constant doesn't exactly give the width of the spectrum, but it gives a times scale that it decays over. AFAIK, it's effectively a exp(-t/(time constant)). Once you're outside of the 42 days, it doesn't matter as much, but will affect it a bit.
Last edited by kudude; 03-14-10 at 06:41 PM.
#6503
impressive member
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rode the oval training ride again yesterday, attempt #3, and first time without a illness or weather or whathaveyou as an excuse. my goal for the ride was to make it to the Wall with the group (about 90 minutes in) and do the full course at high intensity even after getting dropped.
so the ride goes out, uneventfully, missing Ze and the other college crew due to races, but with a couple of big guns, its fast but steady early, having learned my lesson twice now, i get away from the damn front for the first surge and managed to stay comfortably in the pack this time instead of going from pushing it at the front to dangling off the back over the course of this first short hill.
stay in the pack past previous efforts, feelin good, talkin to people, theres an attack off the front and i somehow accidentally get caught up in the rotation trying to reel them in, i do two or three turns in the rotation of 6-7 guys and get to the back and its time to grab wheel and push through again, and i got nothin. i'm way outclassed, so i apologize and try to get the hell out of the way. enjoyed the rotation time though, in retrospect i was cooked then and there though.
back in the pack, everything is smooth and uneventful until about a mile from "the Wall" me and about 10 other guys get gapped at a stoplight just before the acceleration up the the base of the wall.
we're done and we all know it. but we try to put together a chase anyway, but cant get it together. a couple of guys go out too hard and fade fast, a couple of guys come up from behind them and grind steadily up the wall, a couple of them i never see again. we end up with 4 guys, me and a teammate and two 3s from nebraska, whos friend is in the pack and who no idea where they are.
theyre cooked but we cant drop them cuz theyre lost so we hang out with them for a bit until a guy who flatted and knows them volunteers to tow them home and teammate and i go back to chase pace. of course we know we're not really catching anybody, but lets get the best workout we can out of it.
blah blah...
looking at my garmin, the first hour after we spelit we worked quite a bit harder than we did in the pack. while i'm bummed to have been gapped by a light, i feel good that i got further than i've gotten, more comfortably, have learned a little every week, and have every reason to think i coulda made it at least to the halfway sprint this week if not for bad timing.
was totally cooked this morning and grateful for a recovery day (museum w the fam). made my totals for the week though: 270 miles, 16.5 hours. first week of build was a success i think, and i think im pretty much recovered from being sick and giving blood.
so the ride goes out, uneventfully, missing Ze and the other college crew due to races, but with a couple of big guns, its fast but steady early, having learned my lesson twice now, i get away from the damn front for the first surge and managed to stay comfortably in the pack this time instead of going from pushing it at the front to dangling off the back over the course of this first short hill.
stay in the pack past previous efforts, feelin good, talkin to people, theres an attack off the front and i somehow accidentally get caught up in the rotation trying to reel them in, i do two or three turns in the rotation of 6-7 guys and get to the back and its time to grab wheel and push through again, and i got nothin. i'm way outclassed, so i apologize and try to get the hell out of the way. enjoyed the rotation time though, in retrospect i was cooked then and there though.
back in the pack, everything is smooth and uneventful until about a mile from "the Wall" me and about 10 other guys get gapped at a stoplight just before the acceleration up the the base of the wall.
we're done and we all know it. but we try to put together a chase anyway, but cant get it together. a couple of guys go out too hard and fade fast, a couple of guys come up from behind them and grind steadily up the wall, a couple of them i never see again. we end up with 4 guys, me and a teammate and two 3s from nebraska, whos friend is in the pack and who no idea where they are.
theyre cooked but we cant drop them cuz theyre lost so we hang out with them for a bit until a guy who flatted and knows them volunteers to tow them home and teammate and i go back to chase pace. of course we know we're not really catching anybody, but lets get the best workout we can out of it.
blah blah...
looking at my garmin, the first hour after we spelit we worked quite a bit harder than we did in the pack. while i'm bummed to have been gapped by a light, i feel good that i got further than i've gotten, more comfortably, have learned a little every week, and have every reason to think i coulda made it at least to the halfway sprint this week if not for bad timing.
was totally cooked this morning and grateful for a recovery day (museum w the fam). made my totals for the week though: 270 miles, 16.5 hours. first week of build was a success i think, and i think im pretty much recovered from being sick and giving blood.
#6504
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First weekend that I was strong enough to do workouts on both Saturday and Sunday. Legs are fried, but happily so. Probably do two days active recovery, then retest ftp. Happily progressing to the point I can actually train again.
#6505
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#6506
**** that
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Did a nice hard ride down to Seward Park and back yesterday, and felt surprisingly good after the RR on Saturday. (granted, it was a short rr)
Drafted behind a 'caravan' of cars on the way down, doing 25+ mph for at least 5 minutes (faster than my usual solo rides).
It was like the RR was more of an opener than anything. Hopefully this means I'll do ok in the stage races this season.
Drafted behind a 'caravan' of cars on the way down, doing 25+ mph for at least 5 minutes (faster than my usual solo rides).
It was like the RR was more of an opener than anything. Hopefully this means I'll do ok in the stage races this season.
#6507
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55' on the trainer this morning due to ongoing deluge.
did:
15' on the TT rig to warm up, including about 7' in the aero bars, a record!
then quickly switched to the road rig and did:
5' easy with a few 20" efforts up around vo2 power then:
3x5'x5' @ 113-116%. perfect vo2 max intervals. Didnt quite know what numbers to shoot for as my trainer wattage is always lower than outdoors. Planned on a 4' interval and realized I went a bit too easy so I extended to 5'. Knew what to shoot for on the 2nd interval, went really hard planning to quit at 4' if needed but toughed it out. Planned on stopping here, cause I'm a wuss, but convinced myself to keep on it. Last one made me want to puke. A good sign that the intensity was spot on. I did NOT wuss out today. Another 5' interval would have been a massive fail OR the hardest interval of my life... so 3 intervals it was.
7' CD
Long ride tomorrow... maybe a GR at the end if DLST prompts the first tuesday night worlds of the year.
did:
15' on the TT rig to warm up, including about 7' in the aero bars, a record!
then quickly switched to the road rig and did:
5' easy with a few 20" efforts up around vo2 power then:
3x5'x5' @ 113-116%. perfect vo2 max intervals. Didnt quite know what numbers to shoot for as my trainer wattage is always lower than outdoors. Planned on a 4' interval and realized I went a bit too easy so I extended to 5'. Knew what to shoot for on the 2nd interval, went really hard planning to quit at 4' if needed but toughed it out. Planned on stopping here, cause I'm a wuss, but convinced myself to keep on it. Last one made me want to puke. A good sign that the intensity was spot on. I did NOT wuss out today. Another 5' interval would have been a massive fail OR the hardest interval of my life... so 3 intervals it was.
7' CD
Long ride tomorrow... maybe a GR at the end if DLST prompts the first tuesday night worlds of the year.
#6508
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I'm feeling half better on the bike today...god it takes forever.
#6509
meow
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I'm taking another day off. I'm eating a lot.
#6510
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Still fat, but feel fitter and faster.
#6513
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Rest day today. This week is prepping for a stage race.
Got my fit done. My guy identified some inefficiencies in my pedal stroke and fixed them with saddle/cleat adjustement, then fixed an asymmetry in my body. Unfortunately this required I put on my old saddle, doesn't match my bike. Oh wells...
The process was pretty cool.
I will ride again tomorrow with some specific stuff.
Got my fit done. My guy identified some inefficiencies in my pedal stroke and fixed them with saddle/cleat adjustement, then fixed an asymmetry in my body. Unfortunately this required I put on my old saddle, doesn't match my bike. Oh wells...
The process was pretty cool.
I will ride again tomorrow with some specific stuff.
#6514
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Only an hour to work with today, so 1:05 on the rollers for roughly 35' at ~ 93%. I really wanted to work on stability and smoothness, so that's why I chose the rollers. About 920 kJ. That'll do, Donkey, that'll do.
#6515
meow
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Tickle in the throat. I have a feeling tomorrow will be day 3 in a row off the bike.
#6516
Elite Fred
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Today was a training error. It was supposed to be an easy day after 6 hours yesterday, but I found myself with 13 miles of 13 mph headwinds with gusts to the mid 20's on the way home and I rode that harder than I should have. At the time it felt good, but my legs are complaining now. I'm thinking that I might bag the first local hammerfest of the season tomorrow night and do a recovery ride. Or, since I have a commitment Wednesday late afternoon, I could dig a really deep hole tomorrow and take Wednesday off completely. I'll see how I feel tomorrow.
#6517
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a friend turned me onto elderberry syrup last week and it blasted my cold away like nothing. Worked for the GF this morning as well. Expensive, but pretty reasonable compared with the costs of losing valuable training days.
#6518
i got nothing.
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well riding is an epic fail...got dropped twice in the races this weekend...both times they legs just couldn't close the gaps...my HR was only in the 165ish range when it happened. Good news is i have almost a month till the next race i care about and i will be training at 5k for 2 weeks of that!! so..back to the drawing board and we'll see what we get.
__________________
14 days...
14 days...
#6519
Cat 666
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ZCI's after 9:30pm. slightly wet and 40 something degrees, but going hard at night when there are almost no cars would almost be relaxing if you couldn't feel your heart beating in your teeth.
does doing ZCIs, resting, then finishing with some of high intensity interval like tabatas or WRIs sound like a good plan for someone trying to get good band for buck in on-the-bike time, or a recipe for burnout, or even impossible if you're doing the right intensity?
does doing ZCIs, resting, then finishing with some of high intensity interval like tabatas or WRIs sound like a good plan for someone trying to get good band for buck in on-the-bike time, or a recipe for burnout, or even impossible if you're doing the right intensity?
#6520
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^I can't imagine you getting the most bang-for-your-buck doing really high intensity intervals after those.
...hell, I don't think I'd have the motivation to want to.
...hell, I don't think I'd have the motivation to want to.
#6521
Banned.
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It's 6am, does anyone know where the sun is?
#6522
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It forgot about DST.
#6523
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#6524
meow
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Thanks. Gonna look for it. A little less "tickly" this morning, but, I plan on taking the day off.
#6525
RustyTainte
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1hr out in the dark this morning.
Then I'll be doing Orr Rd's crit training this evening. Probably an hours worth.
Then I'll be doing Orr Rd's crit training this evening. Probably an hours worth.