kensuf

Had to do with a faculty member who's been on edge the past few (years?, well at least weeks, but he was on edge around same time last year) who seems to have misplaced some important emails from 2005. I witnessed this guy get into a screaming match with the chair during our faculty meeting yesterday, so I fully expect to get some chaff from him.

waterrockets 

Yeah, it's ugly. I've found that my training partners who don't have as much AWC (TT specialists) can repeat much better when they go all out on the first one. My working theory is that in a test, I'm just losing the portion of my 1' power that puts me high up on the ewang chart. The subsequent efforts would still qualify as AWC when compared to the TT guys, but the % is so much lower than the first. I think that tells me that I only get one of these matches, but it burns like a torch. I haven't seen any way to do something like 800W twice in the same ride.

Yep, that's about right. The WRI thing defines the profile of the interval, not the average power. I'd still say you should start off with a nearly all-out sprint, since that's fueled by ATP anyway, then just slightly temper the last 52 seconds of the interval after the sprint is over. It's a good profile to use for these efforts in a race too. If you're going to pull that hard, you don't want any unexpected guests on your wheel, so the sprint will shake them. Then you sustain th effort and kill it.

Power does drop during the interval. The profile should be roughly the same shape as a proper sprint-started 1' test.

teetopkram

A -53 stress balance for me pretty much means either I'm gonna get sick or need a good week of rest before I can put any quality in. Last year I did a relatively hilly race (for Florida) in Ocala in June with both temp and humidity in the 90s, when my stress balance was in the -50s. This was before I learned to read a Perf Mgt chart well. I was struggling so badly and got shelled on one of the hills on the last lap, in a Cat 4-5 race...next day was better but I cramped badly on a hill 2 miles from the finish and soft-pedaled in. Probably my worst weekend last year. Now I pay attention to that stress balance score religiously and plan all my tapers around it.

mike868y

I haven't had a rest week in way too long, but because my ftp has gone up my tsb isn't low at all (pretty much goes positive when I take rest days on fri/mon. But this week RPE has been way up yesterday and today so I am going to ignore the pmc and listen to my body.

HMF

Still in my Base 3 rest week. Went out for a LT test today. Scored 184bpm and covered 10.23 miles in 30 minutes (20.46mph average) on an out-and-back course.
This is 2 beats higher than what I've been using for my zones, but it was a lot hotter today, so I think I'll just keep the same training zones but remind myself that I can push the upper limit of a zone, if need be.

Ooh, also found out that my saddle was too setback. My hamstrings were on FIRE when I finished; quads... no so much. I moved it forward a centimeter and it already feels better.

echappist

i do the same. In fact, i monitor it so religiously that i track my TSS and all that other stuff on a spreadsheet and get an estimated stress levels for the weeks ahead in order to taper, etc.
good call. Depending on how you feel on Saturday, you might even want to take off Sunday. A rest week should help with a lot of stuff.

I also recall reading somewhere that CTL's aren't all built equally, with the ones built on a huge base able to be held for a longer period of time.

mike868y

Eh, it is the closest race of the season and a ton of teammates will be there. Even if my TT is terrible, I still want to be there. Saturday is just a crit, as well, so it won't be a ton of tss.

I've read the bit about ctl as well, but mine was built on z2 base over a long period of time, so it should be a pretty "solid" base, lol. But with my current ftp, I'd be alright if my ctl dropped to about 90.

TMonk

4 hr mostly z2. Threw in 2x10' low z4 in the latter half and ended it with a very hard 1x15', which was sweet because I didn't plan on it and was surprised I had it in me.

The ride was absolutely beautiful. 2-6pm, low wind, 50's, gorgeous sunset to look at on the last leg home. I felt super smooth and powerful the whole ride and feel nothing but gratitude to be young, healthy, happy and on the road. Plus, I was only bored for like 10 min in the middle.

badhat

4 hours of z2 at a good clip (20mph avg on a big loop), good sensations. lots os snot and the throat soreness lingers but it was agood workout and i dont feel any worse for wear.

rest tomorrow and hope that i can shake it off for one more big weekend before a rest week.

bostongarden

Day off.

Tmonk and Badhat, nice (something about 4 or more hours in the saddle that I always respect).

Hermes

One hour on the trainer mostly z2. Did legs last night at the gym plus having a cold yielded dead legs.

Jancouver

Since yesterday I got up late and missed the Pendleton ride and only did easy 1h today I decided to try those 1K attacks. The plan was, get the HR and the FTP to the treshold level for at least one minute than accelerate for about 15 sec > 30-60sec seated all out > Finish with out of the saddle 10-15 sec sprint. Did 6 of those with 5 min easy between efforts. Pretty fun but painful

jsutkeepspining

Testing out my new saddle with 2:30 hours on the rollers, with 2x15 tempo. not too much butt pain, just a little. But i think its normal to have some butt pain when riding indoors, right?

Issaquatch

1 hour of SST on the trainer today. I didn't want to mess with the snow and ice outside. I'm looking forward to finishing up base and moving on to workouts with more intensity.

ridethatbike

45 mins on the rollers, increasing intensity from Z1 to Z3. I then switched over to the trainer and tried to do a sufferfest vid, and the legs wouldn't cooperate. I felt pretty dehydrated, so I'm pounding the water today and will try again tonight.

Crash716

ouch...just put my last 2 worth of rides in and looked at my CTL...

11 days off was rough. I went from 62 to 48, not cool.

Good news is because my legs were so rested I could bury myself the last 2 days. I am racing this weekend but it's more of a fun race with no real goals other than to patrol the front for our sprinter.

GirlAnachronism

First full rest day (no bike, no lifting) since January 3rd. Yoga class at lunch to get everything all stretched out.

caloso

Was planning on a rest day today but things have changed. No bike today, so I think I'll do stairs. 140 flights should work nicely.

Hermes

I am not sure if the 140 flights is for real and if you are used to doing it. I was reading an article about running and cycling. Cycling uses muscles in a different way such that the connective tissue adapts to the impact stress. So, cyclists that start running have to be careful until adaptation takes place or face potential injury. Stair climbing seems okay but I would still be careful especially if you climb down. I am thinking achilles tendon / knee problems. At this time in the season and training cycle, I do not change a thing.

bostongarden

OMG, G, that's an intense trail of training.

heppm01

Holy carp! Was this a solo ride? 20mph avg at Z2 for four hours while sick just seems amazing to me. I haven't averaged 20mph in - um, months and it sure wasn't a zone 2 ride.

TMonk

You should consider our suggestions that we posted in your other thread.

If you even have the ability to finish with a 10-15 sec sprint, you:

1) Will probably have to sprint to stay clear because you weren't going fast enough, and
2) Will lose the sprint because your legs wont be that fresh

caloso

It's for real. 14 flights up and down x 10 times. And it's not a new thing -- it's been part of winter cross training for ever. Well, as long as I've worked in this building. I do have a little soreness if I haven't done it in a while.

Hermes

TMonk

Ya my long rides are typically in the 3 hr range.

Every time I ride for 4+ hrs I feel like I develop good form, muscle memory and aerobic conditioning. It makes me feel like a real cyclist.

It's a good feeling.