caloso

That's good progress.

mattm

Been resting.

That's code for getting stronger.

caloso

One of my main goals this year has been to get my FTP back up to 4.0 w/kg. Making really good progress on the numerator. The denominator on the other hand...

JohnKScott

I hear ya. Same problem. Except I'm aiming for 3 w/kg

furiousferret

The best way to do this is to eat well before the test, ride lights out during (obviously), and immediately after puke up all the food, then jump in a sauna with hefty bags.

TheKillerPenguin

I know you're kidding but there's a "professional" spartan racer in town that swears he goes so hard he doesn't consider an interval session over until he throws up

TMonk

4.0 is where I hang out as well when I'm going well, which for me means consistent blocks of 7-8hrs/week, with 2-3 interval sessions and a long ride on the weekend.

KingShakes

3 sets of attack and recover intervals on the trainer simulating the last 10-11 minutes of a crit. Thought it was just what the doctor ordered for me considering my lack of repeatable power in last weekend's crit. Not much left in the tank to rise up for the last 15 seconds of the last 3 minute attack. Hopefully that will give me more for the weekend. Wondering if I hang in there on the power because I'm being forced to by the training program. Hope I can hold it during the crit. 84 TSS over an hour. Rest tomorrow.

carpediemracing 

Me too. 3.05 w/kg, give or take, when I upgraded to 2. Currently 2.85 w/kg.

spectastic

I wish everything uses the metric system. dam brits....

also, the google map voice for cycling direction is r*t**ded.

"turn left on w 87th pkwy in 1/4 mile"
"turn left then turn right"
"in 800 ft, turn left onto 87th pkwy, then make u-turn"
"in 600 ft, turn left onto 87th pkwy, then make u-turn"
"turn left onto 87th pkwy, then turn right"
"in 1000 ft, make u-turn"
"turn left then turn right on to sdlfkjsdklfjsdkljfs trail"
"peer left to stay on sdlfksdkjdfslf trail"
"in 800 ft, turn right to stay on sdklfjsdklfsjk trail"
"turn right on sdfklsdjkfldjsl trail"

on and on, as it wanted me to get off the road and on to a parallel bike trail, but only succeeds in leading me astray. I wanted to b**ch slap the computer.


lastly, kansas is not flat.

hubcyclist

West of Wichita def is.

furiousferret

Rest week as well. Today is the first day in about a month my legs actually feel 'fresh'.

TheKillerPenguin

1.5hrs on TT bike with 5x3min just below vo2 range, followed up by 1.5hrs on road bike easy spin.

caloso

Easy ride to work. Recovery day.

grolby

I hear ya. My current FTP estimate may or may not be a touch high, but it has me at 4.2. If I were 5-6 lbs lighter, that would put me at 4.4. Not bad for such a small change, but even in college I was only about 3-4 lbs lighter than I am now. My weight is very stable in both directions. Which is good but also means dropping even a little bit would take a fairly concerted effort.

Of course, on the whole FTP and training front, if I've learned anything from getting a power meter it's that my FTP, while not spectacular, is not as weak a point as I thought it was, and there's probably a fair bit of room for me to push it higher over time. My coach has me doing a lot of engine work right now, pushing FTP rather than pulling, and it seems to be good but will take a while to bear fruit in terms of actual results. I think I have major holes in VO2max and in recovery, aerobic and anaerobic, and with the way I tend to race i.e. like an idiot, that matters more than threshold power.

rideaz

I've had a power meter for a year now. My ftp has stayed pretty consistent at around 4.1-4.2 all year. I got it a bit higher last fall by riding harder and dropping a few lbs. My goal this summer is to lose some weight again but try harder to keep it off. I'm not planning on doing many crits next season so I figure I should try to look less like a sprinter (especially because I can't sprint) and more like a road racer. I'm hoping I can keep my ftp over 4 and go from there.

furiousferret

Easy ride outside of 3 sprints. Hit a new peak power (19 w/kg) which for me is pretty good, the problem is my ankle doesn't like it....so that's a big concern. Now I just have to put it together, peak power is good and all but it doesn't mean squat if you can't maintain the speed generated by the torque.

wktmeow

Nothing but commuting all week + a run on the treadmill, so out of guilt I hopped on the trainer tonight and did 3x20 @ sweet spot. First time trying out Trainer Road. It was nice having something to look at, and the workout I was following had some guidance about not rocking your hips and staying relaxed and such, so it was a good distraction. I'd be on Zwift but I returned the ANT+ dongle I borrowed and it's not worth it to me to buy one. Hopefully they'll support Bluetooth soon

I'll probably go out and do the local group ride tomorrow morning to get some quick miles in

aaronmcd

1:20 and only 17 miles today - recovery ride.
Tomorrow social pace group ride with some climbing if I wake up early enough. Prob try and take it easy to be fresh for road race on Sunday.

TheKillerPenguin

1.5hrs TT bike with 3x15min tempo, followed by 1.5hrs road bike easyish z1.

aaronmcd

67 miles, 5600 feet on the Stahl Ride (Saturday version). Taking it really easy.

spectastic

40 miles 2500 ft in KS. did some rolling hill intervals around a lake. made it back just in time. almost got rained on and possibly even sucked up by a tornado.

rideaz

Flat, fast west side group ride today. 84 miles RT from home. It was so cold here that many people had arm warmers on. In Phoenix. In May!

caloso

River Ride. 50 miles, 178tss. Hella fast today, according to Strava, but I did my share at the front, never felt any difficulty, and was able to move around in the group wherever I wanted. I have no sprint, but I am not getting dropped.

beatlebee 

Yeah, I wore gloves to the shootout yesterday. Weird!