Training Status??? (II)
#9105
Wheelsuck
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#9106
slow up hills
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Were you trying to rip the bars off at the start of every one? Any burst blood vessels in your eyes
#9107
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tapering, gaining weight. hard to tell if it's muscle saturation with water/glycogen or i'm eating too much.
#9108
Making a kilometer blurry
Yes, totally going for the Chris Hoy-inspired start. I had to remember to exhale. A training partner who usually can keep me pretty close on 1' intervals totally lost me when he started single-speed like me. So while the acceleration felt lame, it was actually pretty good. I usually do well in standing-start sprints in training, compared to training partners over the years (I've never trained with anyone who could beat me off the line).
Max power was only about 1300-1350W, compared to normally training this workout with a 1400-1450W launch at 95rpm. It will be interesting to see the download tonight to see the shape of these intervals.
I was out of the saddle for about 17 seconds each time, and still gaining speed for that whole time.
#9109
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Short Hill repeats in blistering heat. Good times.
My race limiter is my anaerobic capacity. So figured 45 second hills at full tilt ought to encourage an improvement in that.
My race limiter is my anaerobic capacity. So figured 45 second hills at full tilt ought to encourage an improvement in that.
#9110
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It's a bit of an uphill, but only about 2-3%, and varies a lot with a couple flat spots. In this area, it's the closest I'm going to get to flat. Mild tailwind, but felt the wind in my face enough to force me into the drops for the duration.
Yes, totally going for the Chris Hoy-inspired start. I had to remember to exhale. A training partner who usually can keep me pretty close on 1' intervals totally lost me when he started single-speed like me. So while the acceleration felt lame, it was actually pretty good. I usually do well in standing-start sprints in training, compared to training partners over the years (I've never trained with anyone who could beat me off the line).
Max power was only about 1300-1350W, compared to normally training this workout with a 1400-1450W launch at 95rpm. It will be interesting to see the download tonight to see the shape of these intervals.
I was out of the saddle for about 17 seconds each time, and still gaining speed for that whole time.
Yes, totally going for the Chris Hoy-inspired start. I had to remember to exhale. A training partner who usually can keep me pretty close on 1' intervals totally lost me when he started single-speed like me. So while the acceleration felt lame, it was actually pretty good. I usually do well in standing-start sprints in training, compared to training partners over the years (I've never trained with anyone who could beat me off the line).
Max power was only about 1300-1350W, compared to normally training this workout with a 1400-1450W launch at 95rpm. It will be interesting to see the download tonight to see the shape of these intervals.
I was out of the saddle for about 17 seconds each time, and still gaining speed for that whole time.
Could you describe for me a bit WHY doing standing start WRI's is beneficial. Not a critique, just curious.
#9111
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I thought it would be interesting to look at how my training is distributed throughout the week, so I dumped out all of my TSS values from WKO into Excel, binned them up by day, and charted them out. I averaged the TSS of each day of the week, over 26 weeks, and took the percentage of the total. It was obvious to me how the progression was going to go, but it's still neat to see it graphically. I guess I was a little surprised that over a quarter of my training stress was on Saturdays, and that Sundays were not that much more than Wednesdays.
#9112
slow up hills
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I thought it would be interesting to look at how my training is distributed throughout the week, so I dumped out all of my TSS values from WKO into Excel, binned them up by day, and charted them out. I averaged the TSS of each day of the week, over 26 weeks, and took the percentage of the total. It was obvious to me how the progression was going to go, but it's still neat to see it graphically. I guess I was a little surprised that over a quarter of my training stress was on Saturdays, and that Sundays were not that much more than Wednesdays.
#9113
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every time i start to think that i'm a numbers geek, something like this comes along to show me that i'm actually a total amateur on that front as well. ;-)
#9114
Elite Fred
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I don't ever do WRI's or any other 1 minute interval from a standing start, but I will do 10 second intervals from a standing start in a big gear. I find that they serve two functions. The first one is to build explosive leg strength. The second is to "proof test" all of the drive train on your bike.
#9115
Making a kilometer blurry
I'm not clear on how to determine if I should pursue it though. Not interested unless it looks like I might have a shot at a medal. I'm tracking back towards 10.0W/kg 1' power, but w/out access to a velodrome, I need to make some sort of an assessment to see if it's worth driving up there for some racing, maybe in July, to feel it out a little more.
Then I need to borrow a bike, yadda yadda...
Last edited by waterrockets; 06-15-10 at 02:36 PM.
#9116
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Good question. I'm dipping my toes in the water for the possibility of US Masters Track Nats... kilo. They're in DFW area this year, which is close enough to make me wonder if it's something I should pursue.
I'm not clear on how to determine if I should pursue it though. Not interested unless it looks like I might have a shot at a medal. I'm tracking back towards 10.0W/kg 1' power, but w/out access to a velodrome, I need to make some sort of an assessment to see if it's worth driving up there for some racing, maybe in July, to feel it out a little more.
Then I need to borrow a bike, yadda yadda...
I'm not clear on how to determine if I should pursue it though. Not interested unless it looks like I might have a shot at a medal. I'm tracking back towards 10.0W/kg 1' power, but w/out access to a velodrome, I need to make some sort of an assessment to see if it's worth driving up there for some racing, maybe in July, to feel it out a little more.
Then I need to borrow a bike, yadda yadda...
I too am thinking about the track for the winter... more and more it is clear to me that I am a crit/track guy trying to be a stage racer and as such I've been training to bring the sprint back up to par. My Left (5" and 1') EEEwang is growing by the day and I know that I have 10-11 w/kg 1' capability, like you.
Keep us posted on this track stuff, if you would.
Really thinking about the track.... and my TT bike is all aluminum with horizontal rear dropouts and a short headtube. A possible track machine?
#9117
Writin' stuff
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WR, you could win masters nats in the Kilo. My best time in the Springs would have won it last year if I was old, and I'm not exactly a kilo guy.
Don't bother looking at times from last year. Co Springs is a fast track because it's at altitude. I lost 1.5s on my kilo when we went to Trexlertown for collegiate nats.
Get the technical stuff down (start is super super important, obviously) and you could win it.
Don't bother looking at times from last year. Co Springs is a fast track because it's at altitude. I lost 1.5s on my kilo when we went to Trexlertown for collegiate nats.
Get the technical stuff down (start is super super important, obviously) and you could win it.
#9118
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new goals:
1. Race lots of crits
2. Drop down to a lean (8%) 194 lbs by august 1. (up to over 200 at about 9-10% bf. yikes!)
3. Raise left side Ewang to "Cat2" levels:
Max: 1760 / 20 w/kg
5": 1628 / 18.5 w/kg
10": 1550
20": 1300
30": 1100
50": 1000
1': 968 / 11w/kg
It has been written, time to train.
welcome back to bike racing, 2010 part II.
1. Race lots of crits
2. Drop down to a lean (8%) 194 lbs by august 1. (up to over 200 at about 9-10% bf. yikes!)
3. Raise left side Ewang to "Cat2" levels:
Max: 1760 / 20 w/kg
5": 1628 / 18.5 w/kg
10": 1550
20": 1300
30": 1100
50": 1000
1': 968 / 11w/kg
It has been written, time to train.
welcome back to bike racing, 2010 part II.
#9119
My idea of fun
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worlds in 50 minutes and I just wrenched my back. con yo.
#9120
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#9121
My idea of fun
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endorphins are better than advil any day of the week.
OK, time to put on the shoes, drop my gym bag off at the cage, and ride on over to the start. Hey, it's only 98F outside right now!
OK, time to put on the shoes, drop my gym bag off at the cage, and ride on over to the start. Hey, it's only 98F outside right now!
#9122
Making a kilometer blurry
yep
WR, you could win masters nats in the Kilo. My best time in the Springs would have won it last year if I was old, and I'm not exactly a kilo guy.
Don't bother looking at times from last year. Co Springs is a fast track because it's at altitude. I lost 1.5s on my kilo when we went to Trexlertown for collegiate nats.
Get the technical stuff down (start is super super important, obviously) and you could win it.
Don't bother looking at times from last year. Co Springs is a fast track because it's at altitude. I lost 1.5s on my kilo when we went to Trexlertown for collegiate nats.
Get the technical stuff down (start is super super important, obviously) and you could win it.
I guess you're talking about your 5" power goal there. You're set up like my teammate, J. His 1' power peak isn't as high as mine, but he can hold me after the initial acceleration in a 1' test, and he's in the 9.5W/kg range average.
I think my key to ensuring a strong kilo is getting that initial jump into the "ludicrous speed" level. You know, spend as little time going slow as possible, and worry about the suffering to follow later I should also focus on getting my 5" power back up near 20W/kg again.
This all comes at a good time for me, as I'm not old enough to race masters on the road this year, so I've been a little less motivated to race on the weekends. Masters Nats would give me a bit more purpose.
Last edited by waterrockets; 06-15-10 at 03:24 PM.
#9123
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#9124
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#9125
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Training today: 1:45 at an endurance pace. Not trying to do anything earth-shattering, just putting in miles. More hard work tomorrow.