Training Status??? (III)
12-10-12, 09:11 AM
#351
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Saturday - 4.5hr: Started in the morning and did 5x10min sub threshold @ below 80 rpm. Then caught up with the team ride, and rode about 3hrs with them. They were having an e-peen contest so I got dropped a few times trying not to go over z4. Got a lot of good work in, was pretty wiped by the end of the day.
Sunday - 5hr: Did the Six Gap loop solo from the stone pile. 80 miles, 9k+ ft of climbing. My legs felt freaking awesome, was able to do an extremely steady .77IF for the ride. Wasn't even shelled at the end, just felt like a good solid day on the bike.
edit: Ended up with 17.5hr on the week, most ever, and first week over 300 miles. Base is going good so far, and seeing some huge gains. Can't wait for the next block, but recovery week this week!
Sunday - 5hr: Did the Six Gap loop solo from the stone pile. 80 miles, 9k+ ft of climbing. My legs felt freaking awesome, was able to do an extremely steady .77IF for the ride. Wasn't even shelled at the end, just felt like a good solid day on the bike.
edit: Ended up with 17.5hr on the week, most ever, and first week over 300 miles. Base is going good so far, and seeing some huge gains. Can't wait for the next block, but recovery week this week!
12-10-12, 09:17 AM
#352
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^
good times
good times
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
12-10-12, 02:07 PM
#355
Making a kilometer blurry
1' intervals today... first one was 680W 
12-10-12, 05:06 PM
#357
Making a kilometer blurry
lol
I'm happy with the rapid progression. I think I could test over 700W now, which is actually encouraging. I don't know if I can ever get back over 800W though. I have to prioritize that with FTP, which is my usual race limiter.
I'm happy with the rapid progression. I think I could test over 700W now, which is actually encouraging. I don't know if I can ever get back over 800W though. I have to prioritize that with FTP, which is my usual race limiter.
12-10-12, 05:15 PM
#358
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90 min of SST this morning. Went on an empty stomach, mostly to see how it would turn out. As it turned out, it was like a switch was flipped to OFF just about at 60'. Going to repeat the route tomorrow, this time with some food at 45'.
12-10-12, 05:48 PM
#359
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Off day yesterday (I had WICKED DOMS from my weights on Friday; just going down the stairs was ridiculous).
Still sore on stairs today, but no effect on the trainer (thank god). Did a little over an hour, based on Criss Cross Threshold intervals stolen from the sticky. Did 10 min warmup ramping from 50% to 90% FTP, then 10min @ 90%. Then did 2min @105%, 1min @ 85% over/unders with tempo recoveries between sets. About 40 minutes doing this, and my laptop ran out of battery. IF was about 0.91, but didn't feel too hard. A nice variation of the SST/Threshold stuff I'm focusing on now.
Still sore on stairs today, but no effect on the trainer (thank god). Did a little over an hour, based on Criss Cross Threshold intervals stolen from the sticky. Did 10 min warmup ramping from 50% to 90% FTP, then 10min @ 90%. Then did 2min @105%, 1min @ 85% over/unders with tempo recoveries between sets. About 40 minutes doing this, and my laptop ran out of battery. IF was about 0.91, but didn't feel too hard. A nice variation of the SST/Threshold stuff I'm focusing on now.
12-10-12, 05:56 PM
#361
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12-10-12, 07:41 PM
#364
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www.trainerroad.com
Brief hi-jack to explain. The idea behind trainerroad was that if you had an ANT+ speed sensor on your rear wheel, and ANT+ USB key for your computer, and a trainer, that the power-speed curve could be calculated, and thus you would have a fairly reliable powermeter (at least internally consistent, if you tighten it the same, and keep your PSI stable). From their testing, it works pretty well for this purpose.
However, if you have an ANT+ powermeter, you can use use that power instead of this estimate. Then TR works like a coach/prompt. There are a ton of various interval workouts; you tell them your FTP and they scale to that. You boot one up, and it shows your HR, your power, you cadence, and tells you what you should be doing. You can export said files to strava or golden cheetah or whatever. You can view them full screen, or just in a horizontal bar allowing you to watch movies or such on the rest of your screen.
My favorite is that they have native support for the sufferfest videos. So instead of doing 8/10 effort with Contador up some mountain, it will tell you to hold 325watts (scaled to your FTP). Makes those videos reaaaally hard and excellent IMHO.
The software is made by two guys who quite their jobs to do this; costs $10 a month quit anytime no problem. They seem like cool guys and a decent small business to support.
They just released a beta workout creator so you can make your own workouts instead of using theirs... still beta but pretty easy to use. you aren't able to share these yet, but eventually will.
This was my workout today (I don't think I have any privacy protection on it):
https://www.trainerroad.com/cycling/rides/123499
I have no relationship with them except I've been paying them for about 10mo, and I think its been worth it so far.
Brief hi-jack to explain. The idea behind trainerroad was that if you had an ANT+ speed sensor on your rear wheel, and ANT+ USB key for your computer, and a trainer, that the power-speed curve could be calculated, and thus you would have a fairly reliable powermeter (at least internally consistent, if you tighten it the same, and keep your PSI stable). From their testing, it works pretty well for this purpose.
However, if you have an ANT+ powermeter, you can use use that power instead of this estimate. Then TR works like a coach/prompt. There are a ton of various interval workouts; you tell them your FTP and they scale to that. You boot one up, and it shows your HR, your power, you cadence, and tells you what you should be doing. You can export said files to strava or golden cheetah or whatever. You can view them full screen, or just in a horizontal bar allowing you to watch movies or such on the rest of your screen.
My favorite is that they have native support for the sufferfest videos. So instead of doing 8/10 effort with Contador up some mountain, it will tell you to hold 325watts (scaled to your FTP). Makes those videos reaaaally hard and excellent IMHO.
The software is made by two guys who quite their jobs to do this; costs $10 a month quit anytime no problem. They seem like cool guys and a decent small business to support.
They just released a beta workout creator so you can make your own workouts instead of using theirs... still beta but pretty easy to use. you aren't able to share these yet, but eventually will.
This was my workout today (I don't think I have any privacy protection on it):
https://www.trainerroad.com/cycling/rides/123499
I have no relationship with them except I've been paying them for about 10mo, and I think its been worth it so far.
12-10-12, 07:44 PM
#365
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12-11-12, 11:24 AM
#366
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www.trainerroad.com
Brief hi-jack to explain. The idea behind trainerroad was that if you had an ANT+ speed sensor on your rear wheel, and ANT+ USB key for your computer, and a trainer, that the power-speed curve could be calculated, and thus you would have a fairly reliable powermeter (at least internally consistent, if you tighten it the same, and keep your PSI stable). From their testing, it works pretty well for this purpose.
However, if you have an ANT+ powermeter, you can use use that power instead of this estimate. Then TR works like a coach/prompt. There are a ton of various interval workouts; you tell them your FTP and they scale to that. You boot one up, and it shows your HR, your power, you cadence, and tells you what you should be doing. You can export said files to strava or golden cheetah or whatever. You can view them full screen, or just in a horizontal bar allowing you to watch movies or such on the rest of your screen.
My favorite is that they have native support for the sufferfest videos. So instead of doing 8/10 effort with Contador up some mountain, it will tell you to hold 325watts (scaled to your FTP). Makes those videos reaaaally hard and excellent IMHO.
The software is made by two guys who quite their jobs to do this; costs $10 a month quit anytime no problem. They seem like cool guys and a decent small business to support.
They just released a beta workout creator so you can make your own workouts instead of using theirs... still beta but pretty easy to use. you aren't able to share these yet, but eventually will.
This was my workout today (I don't think I have any privacy protection on it):
https://www.trainerroad.com/cycling/rides/123499
I have no relationship with them except I've been paying them for about 10mo, and I think its been worth it so far.
Brief hi-jack to explain. The idea behind trainerroad was that if you had an ANT+ speed sensor on your rear wheel, and ANT+ USB key for your computer, and a trainer, that the power-speed curve could be calculated, and thus you would have a fairly reliable powermeter (at least internally consistent, if you tighten it the same, and keep your PSI stable). From their testing, it works pretty well for this purpose.
However, if you have an ANT+ powermeter, you can use use that power instead of this estimate. Then TR works like a coach/prompt. There are a ton of various interval workouts; you tell them your FTP and they scale to that. You boot one up, and it shows your HR, your power, you cadence, and tells you what you should be doing. You can export said files to strava or golden cheetah or whatever. You can view them full screen, or just in a horizontal bar allowing you to watch movies or such on the rest of your screen.
My favorite is that they have native support for the sufferfest videos. So instead of doing 8/10 effort with Contador up some mountain, it will tell you to hold 325watts (scaled to your FTP). Makes those videos reaaaally hard and excellent IMHO.
The software is made by two guys who quite their jobs to do this; costs $10 a month quit anytime no problem. They seem like cool guys and a decent small business to support.
They just released a beta workout creator so you can make your own workouts instead of using theirs... still beta but pretty easy to use. you aren't able to share these yet, but eventually will.
This was my workout today (I don't think I have any privacy protection on it):
https://www.trainerroad.com/cycling/rides/123499
I have no relationship with them except I've been paying them for about 10mo, and I think its been worth it so far.
12-11-12, 11:28 AM
#367
Senior Member
Aiming for 11:00 this week. Should be interesting, with my brother in town tomorrow through Sunday.
I'm going to take a shot at getting my 4 to 3 upgrade on experience. I would easily have it after this year, except fields over 50 are very rare in Tennessee. And I've been winning/placing in cross races this fall, so I'm confident of my fitness (and of being able to get the upgrade on points if I'm denied). I don't see how I have anything to lose by asking.
I'm going to take a shot at getting my 4 to 3 upgrade on experience. I would easily have it after this year, except fields over 50 are very rare in Tennessee. And I've been winning/placing in cross races this fall, so I'm confident of my fitness (and of being able to get the upgrade on points if I'm denied). I don't see how I have anything to lose by asking.
12-11-12, 11:38 AM
#368
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Life caught up with me. I put in 6 hours this weekend including a hard interval ride before a long team ride. This is in addition to ~20 hours of laying wood floors coupled with minimal sleep. I'm happy to report that my house is down to less than 200 square feet of carpet (soon to be zero) but unhappy to report that I failed to complete my planned interval set last night. I was exhausted both mentally and physically so I pulled the plug to rest instead.
12-11-12, 11:47 AM
#369
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i might ride my bike, but i might not. then im gone till Saturday night. I might even ride on Sunday. Look out world this fat little 2 is coming!
But in all seriousness, my poower has not moved at all (good things!!!!!!!!!!), in the past couple of months. If anything im faster now that before in terms of long timer power (obviously my 5 min power isnt quite as high, but im feeling good all the time.
But in all seriousness, my poower has not moved at all (good things!!!!!!!!!!), in the past couple of months. If anything im faster now that before in terms of long timer power (obviously my 5 min power isnt quite as high, but im feeling good all the time.
12-11-12, 12:02 PM
#370
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2 hours on the trainer last night with some 1 leg intervals thrown in. Monday night football helps pass the time even if it is a crappy game.
Shooting for 10+ hours this week which would be a victory with my schedule
Shooting for 10+ hours this week which would be a victory with my schedule
12-11-12, 12:09 PM
#371
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This is my rest week. Still somewhat sore from running 13.1 miles. I am excited about surgery on thursday. I have a deviated septum and polyps in my nose that are preventing me from breathing. Post surgery, I am expecting some great gains.
12-11-12, 01:14 PM
#372
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I was off the bike for two weeks after the deviated semptum surgery, then super easy for a week before blood stopped flowing out my nose, and took 6 months to fully feel normal breathing again! It is nice breathing with both sides of my nose though now that it's healed.
12-11-12, 01:56 PM
#373
Making a kilometer blurry
Well, it hasn't been that high since 2009 :-/ but I've had something screw up every season between then and now. My PR is 822 on the PowerTap that reads 3% low (according to bi-annual stomp tests). I've managed five tests between 800 and 822, so I think that's somewhat of a ceiling for me.
This is why I like to launch at 800m. The most I've seen in a race finish was 730W for the last minute, and that was a win from the pack, crossing the line at only 500W.
Those were the days.
This is why I like to launch at 800m. The most I've seen in a race finish was 730W for the last minute, and that was a win from the pack, crossing the line at only 500W.
Those were the days.
12-11-12, 01:58 PM
#374
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nice.
3hrs today at a nice high-ish z2. kept the tiger under the hood, mostly.
i was at stoplight waiting to turn left onto torrey pines road (and up the grade) when a few homiez from a club I used to be a part of rolled by about 30s ahead of me. I rode right at my LTHR for the first half of the climb just so I could catch up and say what up
3hrs today at a nice high-ish z2. kept the tiger under the hood, mostly.
i was at stoplight waiting to turn left onto torrey pines road (and up the grade) when a few homiez from a club I used to be a part of rolled by about 30s ahead of me. I rode right at my LTHR for the first half of the climb just so I could catch up and say what up
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
12-11-12, 02:40 PM
#375
In the Pain Cave
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Was this a recent surgery for you? I am hoping to recover quickly but will be glad to breathe either way!