What's your most intense workout you've accomplished in one day?
10-11-10, 08:34 AM
#26
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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.
10-11-10, 08:35 AM
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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!!!
10-11-10, 09:19 AM
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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.
10-11-10, 09:57 AM
#29
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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'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.
Last edited by semaj; 10-11-10 at 10:07 AM.
10-11-10, 10:07 AM
#30
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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.
10-11-10, 06:28 PM
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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!)
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.
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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You could get lost and die.
You could hit a tree and die.
OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.
10-11-10, 08:40 PM
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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.
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.
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.
__________________
You could fall off a cliff and die.
You could get lost and die.
You could hit a tree and die.
OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.
You could fall off a cliff and die.
You could get lost and die.
You could hit a tree and die.
OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.
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.
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.
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.
10-12-10, 10:34 AM
#38
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semaj and rtc -- I like the distinction of ftp and ctl you provide.
10-12-10, 11:57 AM
#40
fair weather cyclist
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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