thechemist

Not to take away from the w/kg discussion but here is a VERY interesting presentation on the polarized model of training.
https://www.canal-insep.fr/fr/trainin...hen_seiler-mov

I have recently been a fan of low efforts and high efforts while avoiding the "middle area".

A few things that I find interesting. I knew elite athletes trained a freakin gob load of hours but was surprised from this presentation at the amount of zone 1. Further, I figured a "cross" of training methodology for most of us that can only train 6-12hrs a week. I was surprised to also find that in this particular study, athletes at 6-8 hrs still improved the most with a majority of time in zone 1.

Finally, with the amount of time in zone 1 I had presumed that the hard workouts at 4x4min at max effort vs 4x8 min and 4x16min max effort would yield best result. Apparently however, a bit more time at 90% was bit than less time at 95%.

grolby

Boo-hooty-hoo.

beatlebee 

That was interesting. I wish they would have included the Q and A afterwards.

globecanvas

I never knew Chris Cooper was a sports physiologist.

thechemist

Yea, maybe I can dig it up somewhere.

TMonk

didn't feel quite as fatigued as I expected on my 2hr tempo ride this morning... kewl

the plan for tmrrw is to really wear myself out on my 4hr ride. then rest up w some easy rides next week!

Gramercy

18.7 miles in one hour and two minutes. 42 degrees. I wore 2 pairs of socks and my feet were freezing, and I learned that I can't sprint in the cold weather. I think I'll try ski socks next time as I don't have shoe covers. I want to do this distance in under an hour.

furiousferret

Raincross Ride, decided to take the hill option but went of the back, caught a light and got lost. Kept meeting up with people on the way back so it wasn't too rough. Probably for the best since I have a 3 day weekend.

Got really hungry; the nice thing about riding here is when you get hungry, you can just stop and grab and orange for a tree.

Wesley36

After feeling like I was on fire a few weeks ago, things are not going as smoothly now. Tried to do 2x20 at threshold today and failed. Sigh, will have to adjust FTP and training zones down a bit. Not the end of the world, but such are the vicissitudes of training (well, life in general, I guess) - sometimes it comes easy and feels good, sometimes it feels hard and tiring, but at the end of the day one needs to take it all with equanimity and keep working at it.

And also keep it in perspective. My fitness has been progressing well this winter, I expect to be able to hit the ground running in the spring. Then the real fun and lessons in race-craft begin.

Inquisitor.

Just because you couldn't maintain FTP today doesn't necessarily mean you need to adjust your training zones. Your legs could be tired, or maybe you were just having an off day. Try again on a day you feel fresh and go from there.

rideaz

Very awesome group ride today. It's one of my favorites in the valley: BOS and Seven Springs. Ditched the arm warmers after the first couple hours. May have even got a little sunburned

https://www.strava.com/activities/107263135

beatlebee 

Yeah, it’s tough around here now at 70+ degrees! I went out on the road for 3.5 hours. It felt great.

globecanvas

I found this talk interesting, and he had a lot of different types of data to support what he was saying.

To clarify the above, he used a 3-zone system in his talk, and his zone 1 is most cyclists would call Z1+Z2. What I took from the talk was that his generic training advice would be:

- Avoid spending any straining time at Z3 (his zone 2 out of 3), because it results in little gain.

- 4 out of 5 training sessions should be Z1/Z2, pure volume, no intensity, even during the racing season.

- For the 5th, intensity-focused training session, intervals of "as hard as you can sustain" for 4x8 minutes produced meaningfully better results than 4x4 or 4x16 minutes. He went on to characterize the 8 minute intervals as 90% of max HR, vs 95% for the 4 minute intervals, though that doesn't quite map out in my mind (I would think the 8 minute intervals would be higher than 90% if the only instruction to the athlete was "as hard as you can sustain").

beatlebee 

So what’s up with SST?

hack

Folsom Coffee Republic ride. Got a bit out of hand today. Let's see, we a) got yelled at by a Sherriff via loudspeaker for being 3-4 wide and in the lane and b) took more than the necessary amount of the lane (shoulder, plus lane one, plus a part of lane 2) coming into the final sprint. Otherwise, tough ride as always.

mattm

Rode out to Santa Cruz and back with the elite team, good times.

316 TSS, 5:40 rolling time! Legs feeling it.

Main goal was not to earn a silly nickname, mission accomplished.

ovoleg

3.5hrs. Team ride for about 2 hours then I rode with a guy I just met(cool dude) up a local climb and back.

waterrockets 

It doesn't work any more. Any power gains you made when SST was in fashion must now be returned.

tetonrider

as has been said, the best training plan is the one someone hasn't tried yet.

Creatre

Hahaha.

kindablue

Layer over not under (too thick of socks will cut off circulation). Go to the local superstore and buy the thickest pair of boot socks that you can find. Cut a hole to accommodate your cleats. Volia, cheap shoe covers. One pair of moderately thick wool socks under if the budget allows.

gsteinb

I'm disappointed to find out that most of my workouts have resulted in little gain. 6 weeks out from the start of the season I suppose it's time to pack it in and pass the torch to another.

beatlebee 

Darn.

shovelhd

I could use some help.

gsteinb

Watching this: I don't think this guy is saying what folks will assume he is, and I'm not clear on what his three zones actually equate to.