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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 10-10-10, 04:13 PM
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semaj
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What's your most intense workout you've accomplished in one day?

I saw Hunter Allen's post over on the wattage google group concerning workouts to help you reach the next level. He posted this following workout as one of those workouts to really break through that last ceiling (given you have been training for quite some time):

"Do 200 TSS of endurance/tempo riding with (2) 20 minute efforts with 95-105 of FTP watts, watch cadence , then do (1) 5minute at >115%. Then do 5 minutes<100w. Then do (6) 2minute efforts with 110-120% watts (if you can do higher, do so) on each, resting for 2minutes between each. Then 5 minutes<100w. Then (6) 1minute efforts 150% of FTP with recovering for 3minutes. I want you more recovered here. Then do 10 minutes<100w. Ride for 20 minutes at endurance pace. Stop at a store and drink your favorite caffienated/sugar drink to prepare yourself for the final push home... Finish with 45minutes at SST- so about 88-93% of FTP watts. and do a burst every 3 minutes to watts of 400 and hold for 10 seconds and return to SST. Finish with endurance for 20 minutes."

I believe this workout should equal out to around 320-350TSS. I've never done a workout that combines AC, VO2, and FTP work all in one session in my life so I'm wondering what are the most intense workouts you guys have accomplished in one day? I'm talking insane rides where when you finished your legs were just quivering from fatigue.

I think I racked up ~350TSS in one day, but that's with just tempo + long hard FTPish climbs.

Last edited by semaj; 10-10-10 at 06:08 PM. Reason: 5min at >115% (not 150%)
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Old 10-10-10, 04:28 PM
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How the heck am I supposed to remember to do all that out on the road?
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Old 10-10-10, 04:32 PM
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sounds like a race.

I had a few 300+ TSS days in 2010. They were race days.
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Old 10-10-10, 04:33 PM
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That's wayyy too much info to take in.

The hardest workout I've ever done...

is trying to beat Tony on P90X
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Old 10-10-10, 04:38 PM
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Originally Posted by Grumpy McTrumpy View Post
sounds like a race.

I had a few 300+ TSS days in 2010. They were race days.
It's actually a race simulation ride. So after everyone is fatigued (racking up ~200TSS sitting in) then you attack get a break going then attack your breakaway partners towards the end and solo to the finish.
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Old 10-10-10, 04:38 PM
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Originally Posted by semaj View Post
I saw Hunter Allen's post over on the wattage google group concerning workouts to help you reach the next level. He posted this following workout as one of those workouts to really break through that last ceiling (given you have been training for quite some time):

"Do 200 TSS of endurance/tempo riding with (2) 20 minute efforts with 95-105 of FTP watts, watch cadence , then do (1) 5minute at >150%.
Minor correction: Should be 5 min @ >115% in case you actually want to try this workout.
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Old 10-10-10, 05:04 PM
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Originally Posted by semaj View Post
...I've never done a workout that combines AC, VO2, and FTP work all in one session in my life..
So you need to start racing.

BTW I finish insane leg-quivering rides just about every weekend, and some Tuesdays.
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Old 10-10-10, 05:13 PM
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I could never replicate some of the hilly road race sufferfests in training.
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Old 10-10-10, 05:21 PM
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My hardest rides this year were a few in the spring that involved:

Ride 45 min to middle of Rist Canyon climb
6x8min climbing intervals
finish climbing Rist (another 30 min)
do another 3.5-4 hours of tough rotating paceline stuff, finished off with all out races up the last few climbs
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Old 10-10-10, 05:33 PM
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..

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Old 10-10-10, 06:10 PM
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Originally Posted by ridethecliche View Post
I could never replicate some of the hilly road race sufferfests in training.
If you want to win you better get started. There's no such thing as race day miracles.
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Old 10-10-10, 06:11 PM
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Originally Posted by ZeCanon View Post
My hardest rides this year were a few in the spring that involved:

Ride 45 min to middle of Rist Canyon climb
6x8min climbing intervals
finish climbing Rist (another 30 min)
do another 3.5-4 hours of tough rotating paceline stuff, finished off with all out races up the last few climbs
Did you do those rides just prior to peaking?
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Old 10-10-10, 06:27 PM
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Originally Posted by semaj View Post
If you want to win you better get started. There's no such thing as race day miracles.
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.
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Old 10-10-10, 06:41 PM
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Originally Posted by semaj View Post
Did you do those rides just prior to peaking?
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.
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Old 10-10-10, 06:42 PM
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Well...I've done 3 kilos in one session.

For those unfamiliar, the kilo is arguably the hardest event in track racing. About 750M in it feels like demons from below are peeling the skin off of your legs while another holds a pillow over your face all while the Devil himself slows time to a quarter of it's normal pace. Then after it's over, they douse your legs in napalm and ignite them during your so-called "cool down".

I tried to recite Invictus to cope.
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Old 10-10-10, 08:06 PM
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499 TSS. 131 miles 15,000 climbing. Hardest thing I've done in my life. (200k Dairyland Dare from 09).

766 TSS in 3 days ... at a Hunter Allen training camp.

Last edited by ColorChange; 10-10-10 at 08:10 PM.
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Old 10-10-10, 09:16 PM
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377 TSS is my highest recorded individual ride. Nothing special however - just a hard ride when I felt good (160km with a hill climb in the middle and rollers through a lot of it).

Not sitting in makes a big difference.
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Old 10-10-10, 10:29 PM
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Originally Posted by carleton View Post
Well...I've done 3 kilos in one session.

For those unfamiliar, the kilo is arguably the hardest event in track racing. About 750M in it feels like demons from below are peeling the skin off of your legs while another holds a pillow over your face all while the Devil himself slows time to a quarter of it's normal pace. Then after it's over, they douse your legs in napalm and ignite them during your so-called "cool down".

I tried to recite Invictus to cope.
I'll back this up.

My two most intense rides were related to this kilo kind of effort: 3-minute all-out CP test. It starts off like a kilo, for the first kilometer, then you just don't let up, and keep going all-out for 3 minutes. After 2:30, your anaerobic capacity is blown out, so your 100% effort runs right at your critical power (near threshold). I guess that if you imagine finishing a kilo race, then continuing on for another 1.5 kilos, not letting up for a pedal stroke...

Other than that, I've had some gruesome 1' tests. I still remember my personal best 1' effort. I think I remember it about as vividly as I'd remember cutting off one of my own limbs with a butter knife.
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Old 10-10-10, 10:53 PM
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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.

As far the the workout mentioned in the OP, I've done similar things where would ride for an hour or two with some high tempo intervals, then do VO2 or threshold intervals, then some more high tempo. I don't think I ever intentionally did threshold and VO2 together in the same structured workout.

As for just by TSS, I had a ride that was 548, a few over 400, and a whole bunch in the high 300s. 19 total rides over 300, 7 of those in the last month and a half.
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Old 10-10-10, 10:56 PM
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Yikes. I've had a handful in the 200s.
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Old 10-10-10, 11:00 PM
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Originally Posted by caloso View Post
Yikes. I've had a handful in the 200s.
Many of my races are in the range around 200 +/- 30. Pescadero was 256. San Ardo was 220 and Sisquoc was 224.
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Old 10-10-10, 11:07 PM
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Most of mine are under 100. I guess that's the difference between a crit racer and a road racer.
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Old 10-10-10, 11:31 PM
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Originally Posted by waterrockets View Post
I'll back this up.

My two most intense rides were related to this kilo kind of effort: 3-minute all-out CP test. It starts off like a kilo, for the first kilometer, then you just don't let up, and keep going all-out for 3 minutes. After 2:30, your anaerobic capacity is blown out, so your 100% effort runs right at your critical power (near threshold). I guess that if you imagine finishing a kilo race, then continuing on for another 1.5 kilos, not letting up for a pedal stroke...

Other than that, I've had some gruesome 1' tests. I still remember my personal best 1' effort. I think I remember it about as vividly as I'd remember cutting off one of my own limbs with a butter knife.
Yeah - I had a friendly comp at my training place on the indoor bike trainer - 3km which took 3 minutes 12 seconds I think. 741W for the first minute, 561W average for the whole thing. Also agree with the whole time slowing down thing - but it does that on most of my VO2Max intervals anyway!
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Old 10-11-10, 07:20 AM
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<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.
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Old 10-11-10, 07:39 AM
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A half ironman when I took in Hammer perpetuem....I wanted to cry and give up 1 mile into the run but i finished. Afterwards I couldnt eat and hardly drink for about 2 hours because i felt so sick.

other than that probably a CP5 test.
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