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What's your most intense workout you've accomplished in one day?

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What's your most intense workout you've accomplished in one day?

Old 10-11-10, 08:34 AM
  #26  
Apus^2
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My Sunday Airport rides all use to be 320's. 70 or so miles on the bike. Those really helped improved my fitness. I'm going to try to get two of those in a month now.
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Old 10-11-10, 08:35 AM
  #27  
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Originally Posted by umd View Post
Not the highest TSS but the rides I've done where I felt the most thrashed at the end were when I did 40-20s. 40 seconds all-out, 20 seconds easy, 10 times. Rest 10 minutes, then repeat. Effin-ouch.
I can vouch for this. I just did my first set of these last week (I'm only a year back into racing so am slowly building into harder workouts via my coach's training plan). I did 3 sets of 8 40/20. Before the workout I was thinking "this won't be that bad...my 15s on-15s off intervals aren't bad...think I'll add some 1' intervals to this as I'll feel fresh." After the 40s/20s I was basically limping home with acid throughout my dead legs....freaking awesome TSS of 95!!!
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Old 10-11-10, 09:19 AM
  #28  
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Originally Posted by waterrockets View Post
<grumble> now I'm going to have to go try a 3' test to see if I can beat my PR of 535

On second thought. Screw it. That sht hurts.
I agree. There is a 3' hill here that is a good benchmark, but I haven't given it a real try in months because the 3' (3:01 is my PR) ruins the rest of the ride.
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Old 10-11-10, 09:57 AM
  #29  
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Originally Posted by ridethecliche View Post
Yeah. I was doing the road races to humor my teammates. I'm much better at crits.

I'm really not a bike racer right now, and will likely not be for a few years due to life and injuries. That said, one of my biggest focuses will be doing many long rides when I get back. Like umd and others have said, the FTP is the blade of the knife and the CTL is how high you can hold it. I never had a high TSS and my threshold wasn't anything to write home about either. Heh.
I think of it as FTP is how hard you can go and CTL is how long you can go hard.

Last edited by semaj; 10-11-10 at 10:07 AM.
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Old 10-11-10, 10:07 AM
  #30  
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Originally Posted by ZeCanon View Post
In the 3-4 weeks prior, yes.

Total time was 5-7 hrs, so they required a lot of fitness to even contemplate. And they kicked up the fitness to a peak pretty quick.

The goal, really, was the make races seem easy.
Yeah that definitely seems tough!

I'm not sure if I'm going to take that steep CTL ramp rate approach this season prior to peaking, but attempt a more gradual CTL increase spread over a longer period of time.
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Old 10-11-10, 06:28 PM
  #31  
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Originally Posted by waterrockets View Post
<grumble> now I'm going to have to go try a 3' test to see if I can beat my PR of 535

On second thought. Screw it. That sht hurts.
LOL

Did 2 x 3km TTs on the Wattbike this morning as we had a news camera crew in there. Nowhere near my effort when I was fresh and had a proper warmup above - worked out at I think 460W and 480W for 3'35 and 3'31 but still hurt like a bee-arch (especially after doing sprint training intervals first!)
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Old 10-11-10, 07:01 PM
  #32  
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This weekend, 68 miles in West Virginia with 9000 feet of climbing felt hard enough for me. Ended up with a TSS of 350.

I'm thinking I need to raise my FTP though. My best 10 minute power, in the middle of 4 hour plus ride where I wasn't going all out, was better than my last 8 minute field test.

Of course, dropping your old friend is a good motivater.
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Old 10-11-10, 08:40 PM
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Originally Posted by merlinextraligh View Post
This weekend, 68 miles in West Virginia with 9000 feet of climbing felt hard enough for me. Ended up with a TSS of 350.

I'm thinking I need to raise my FTP though. My best 10 minute power, in the middle of 4 hour plus ride where I wasn't going all out, was better than my last 8 minute field test.

Of course, dropping your old friend is a good motivater.
If you put up your FTP however, it could become a 320 TSS ride!

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Old 10-12-10, 07:14 AM
  #34  
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^ That's what I was thinking, that the TSS was actually a bit artificially high.
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Old 10-12-10, 08:00 AM
  #35  
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I am sure the most intense workout I've had involved intervals; I can only remember the feeling, not the details of the actual workout. A challenging day that I do recall from early in this past season was a cat4 road race in the morning at about 9am (21 miles or so -- pack finish which was very good for me at the time because I hung with folks on the 3 repeats of the tough climb) and, after driving 20-30 minutes up the highway, racing at around 11am in an A crit (about 34 miles -- pack finish). I felt energized after the second race, but, I think I was a little wiped out the next day.
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Old 10-12-10, 08:02 AM
  #36  
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Originally Posted by semaj View Post
I think of it as FTP is how hard you can go and CTL is how long you can go hard.
Yup. That's what I was trying to communicate.
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Old 10-12-10, 10:01 AM
  #37  
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Mine was this interval set called Lactate Loaders.

30s sprint (start at 400% or so of ftp and then it tails off to whatever)
60s rest (just keep rolling and pedaling to help clear your legs)
30s sprint
50s rest
30s sprint
40s rest
......
30s sprint
10s rest
30s sprint

that's one set. 10 minutes between sets. I did 3.

By the end of it, I was just about ready to fall off my bike. Honestly, my vision was getting funny. Anyway, when those came back into the schedule, I just couldn't get psyched up enough to try them again. I did a threshold day and called it good. Those were brutal.
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Old 10-12-10, 10:34 AM
  #38  
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semaj and rtc -- I like the distinction of ftp and ctl you provide.
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Old 10-12-10, 11:46 AM
  #39  
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200 minute TT. ~280 watts. Had to sew my left leg back on when I got home.
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Old 10-12-10, 11:57 AM
  #40  
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1 thing i notice is that something like an all out CP5 test will put me out for like a week. afterwards i am just exhausted. so so tired.
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Old 10-13-10, 07:26 AM
  #41  
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^^ Try a CP180. You will want to sell your bike and take up knitting.
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