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Training Status??? (III)

Old 04-07-15, 06:47 AM
  #15976  
Hls2k6
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Originally Posted by carpediemracing View Post
So to beat a dead horse to death. 175 lbs, 490w is max 5 min. That gives 6.16 w/kg.
I'd be willing to bet a million dollars that the person you're talking about can't sprint to save his life.
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Old 04-07-15, 06:49 AM
  #15977  
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With that kind of vo2max I am guessing that sprint situations do not arise often.
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Old 04-07-15, 07:03 AM
  #15978  
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Originally Posted by caloso View Post
Yep. Thankfully we're not doing the hill. Are you?
I'll be there. It should be a lot of fun with the big group and I'll actually have other people on my "team" to work with this time.
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Old 04-07-15, 07:53 AM
  #15979  
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The guy that got 3rd at Elite National RR in 2002 was one that did 500x5m. He, too, said that he never hit any high numbers (he told me he never hit 1200w since I was hitting that regularly and asking him about relative power levels so he related it to me).

What the VN article above doesn't say is that Brice told Tim to pull once Tim bridged and Tim pulled the break to the finish, even leading out the sprint. They don't mention that Brice pulled out of his shoe, which ended his chances, but Tim still managed to get 3rd of the 5 with no sprint and a 3 mile bridge followed by a 5 mile pull.

People ask me why I don't win more. It's one of those things. I have a somewhat declining but still reasonable sprint. The fastest sprinters are eons better than me. If I get to the finish of a race I'm often too tweaked to go. It's unusual that I get to the finish of a race, in contention, and have a sprint left. My poor FTP/etc forces me to use up my sprint just to get to the finish. I typically sprint well when a break goes up the road and the pace settles in the field. WHen the pace in the field is crazy I'm usually unable to sprint at the finish.
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Old 04-07-15, 08:33 AM
  #15980  
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That's the hardest thing for me in racing and doing well in p12 races in making it through the crazy 5 minutes before the sprint. Anyone has a decent jump out on a coffee ride but after 5 minutes of craziness at the end of a race it's a different story.
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Old 04-07-15, 08:48 AM
  #15981  
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Originally Posted by misterwaterfall View Post
That's the hardest thing for me in racing and doing well in p123 races in making it through the crazy 95 minutes before the sprint. Anyone has a decent jump out on a coffee ride but after 95 minutes of craziness at the end of a race it's a different story.
Fixed that for me.
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Old 04-07-15, 09:08 AM
  #15982  
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took the weekend off (although I did run 2 miles on Saturday at a brisk 7:12 pace). Always seems that my first ride after a couple of days off is always a bit sluggish, but did an hour on the trainer last night.

I may be borrowing a powertap wheel to try out and do some real world tests (and fuel my desire to start training with power outdoors), but in my past couple of rides using this app called poweredge and downloading that ride data (I don't have a handlebar mount for my phone and it doesn't transmit to my rflkt, so i can't use it for actual training, just after the fact fun), Golden Cheetah estimates my ftp to be 275. Last night when I set my bike back on the trainer, that seemed to match up well to some of the threshold work I was doing with virtual power on trainerroad.

Expecting rain most of this week here, will be using the trainer time to do some more work with vo2
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Old 04-07-15, 09:26 AM
  #15983  
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Originally Posted by carpediemracing View Post
5 min test effort. 274w for those 5 minutes.
Ok...I took up the challenge that was never challenged . I only had about 35 minutes to ride after my core work so I figured I would do some harder stuff.

278w for 5 minutes on Zwift. Felt I paced it pretty well. Especially since I didn't even have a clue where the test might end up or how hard I should start. Definitely felt whipped at the end of the 5 minutes. I might could squeeze that up to 300w in the near future (I think that is about where I was on a 5 minute climb a few years ago when I was in a bit better shape). Only trouble is I weigh more than you weighing in at about 180 right now.

I finished off with another lap at or over threshold and out sprinted a guy at the start/finish with a whopping max power of just under 700 watts

It was a good workout for me though.
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Old 04-07-15, 09:30 AM
  #15984  
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Originally Posted by Racer Ex View Post
Training again. Long uphill climb into a headwind (metaphor).
Good to hear
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Old 04-07-15, 10:02 AM
  #15985  
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I can be 175lbs and have a 5min pr of like 460w. I should go to Europe.

Lapping the field has about 5% to do with the rider otf and 95% to do with the situation behind.
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Old 04-07-15, 10:07 AM
  #15986  
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Originally Posted by Ygduf View Post
I can be 175lbs and have a 5min pr of like 460w.

At the same time? I'd have the same w/kg if I lost 15 lbs while losing zero watts.
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Old 04-07-15, 10:46 AM
  #15987  
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Are we measuring wattage dongs, cuz my watt-dong is angry and large relative to my size.

1.5-2hrs 140-160w z1 spin action, again because chocolate croissants.
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Old 04-07-15, 10:49 AM
  #15988  
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Originally Posted by globecanvas View Post
At the same time? I'd have the same w/kg if I lost 15 lbs while losing zero watts.

yeah. 178 is about stasis weight, I was <174 for San Dimas.
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Old 04-07-15, 11:42 AM
  #15989  
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Originally Posted by TheKillerPenguin View Post
Are we measuring wattage dongs, cuz my watt-dong is angry and large relative to my size.

1.5-2hrs 140-160w z1 spin action, again because chocolate croissants.
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Old 04-07-15, 12:45 PM
  #15990  
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Originally Posted by Ygduf View Post
I can be 175lbs and have a 5min pr of like 460w. I should go to Europe.

Lapping the field has about 5% to do with the rider otf and 95% to do with the situation behind.
Thats true, but if you go with 5 min left in a Crit and 460w equals 29mph according to bike calculator on flat ground, in theory you may be able to win.

I did 2 hours z1/z2. So nice to take a relaxing ride.
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Old 04-07-15, 02:15 PM
  #15991  
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Originally Posted by Gramercy View Post
Thats true, but if you go with 5 min left in a Crit and 460w equals 29mph according to bike calculator on flat ground, in theory you may be able to win.
still can't out muscle a pack for 5 minutes if they are not waiting/gambling. Even the guy who won LandPark in the 1/2s out here, huge sprinter, only won because he jumped around the dominant team and the field hesitated waiting for the dominant team to pull him back. They didn't (fast enough) and the flyer stuck. Dude is strong as an ox, but only stayed clear of the 90-person field because of hesitations and wait-for-someone-else moments.
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Old 04-07-15, 02:25 PM
  #15992  
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Put another way, there might be only one guy who can do 460 for 5 minutes, but any 10 guys can each do 500 for 30 seconds.



Mind you, I'd rather be the one guy than one of the ten guys in that scenario...
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Old 04-07-15, 02:29 PM
  #15993  
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Originally Posted by Ygduf View Post
I can be 175lbs and have a 5min pr of like 460w. I should go to Europe.

Lapping the field has about 5% to do with the rider otf and 95% to do with the situation behind.
exactly. my 5 minute power is a little better than that and it's very unlikely I'm going to get to ride off solo for the last 5 minutes of a race. I'm just not getting that long of a leash. The races where I've been in breaks that lapped the field had everything to do with tactics and very little to do with pure power. The right representation. Hell in one, out of the 7 guys only two of us were pulling. But it was a big race for a series and we were the ones who gained. Rivals mixed the break and the right representation was in the mix.
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Old 04-07-15, 02:42 PM
  #15994  
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I'd need two 100w electric motors on my bike to do near 500w for 5 min.

A local bike service guy had a picture of him cutting apart a Cervelo I think to install such a motor. He declined to identify the recipient. I thought it pretty interesting.
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Old 04-07-15, 02:50 PM
  #15995  
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I should say correct that and say in w/kg. I couldn't do 460 for 5 minutes.
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Old 04-07-15, 03:03 PM
  #15996  
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Haven't ridden in a few days, CTL dropped down to about 85 or below.. all good though, I suppose after 16+ races so far this season it's time for a little break!
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Old 04-07-15, 03:47 PM
  #15997  
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I'm at 15 races so far this year and State crits are this weekend. I've just been doing kind of whatever for the past 2 weeks. I'm not real excited to race, so I might not.
I'm hoping to get through to Barrio and Dana Point next month with some friends from AZ, then there's a couple road races this summer and maybe Masters Nats again. It's a long season if you look at it as January-September! I never have lack of motivation when it comes to riding but I do get fed up of racing industrial park crits pretty quick!
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Old 04-07-15, 03:53 PM
  #15998  
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Originally Posted by Gramercy View Post

I did 2 hours z1/z2. So nice to take a relaxing ride.
I did the same on Sunday which is the first time I've done a slow 2 hour ride in a long while. It was weird I planned the loop I was going to ride and it was a nice day, but when I got home I felt like I accomplished nothing on the bike.
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Old 04-07-15, 04:37 PM
  #15999  
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Almost the same w/kg PR for 5' and got out-vo2'd by 7 guys at Copperopolis cat 3 on Saturday.
Then again, a PR effort could be 0.5 w/kg or more above a mid-race effort.
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Old 04-07-15, 05:04 PM
  #16000  
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Originally Posted by misterwaterfall View Post
I did the same on Sunday which is the first time I've done a slow 2 hour ride in a long while. It was weird I planned the loop I was going to ride and it was a nice day, but when I got home I felt like I accomplished nothing on the bike.
Maybe you should change your mindset. My goal was to have fun and to de-stress, so I accomplished my goal. Also, they were base miles. Going to add intensity next week.
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