Today was supposed to be 3.5hrs with 18x90'' 450-550W, but my chain snapped during the 14th rep and I was only able to get in ~2:10. Still fit 160TSS into it but I'm bummed because I was feeling ridiculous and was on track for my highest TSS workout ever.
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Nice @tkp - That is some shredding right there!
Originally Posted by furiousferret
(Post 17860106)
I'll be racing in July in front of a friend of mine who is terminally ill, so even though its a crappy race in the middle of nowhere winning it is a big deal to me.
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Originally Posted by TheKillerPenguin
(Post 17860110)
Today was supposed to be 3.5hrs with 18x90'' 450-550W, but my chain snapped during the 14th rep and I was only able to get in ~2:10. Still fit 160TSS into it but I'm bummed because I was feeling ridiculous and was on track for my highest TSS workout ever.
1:15 on The Zwift feeling like The Suck. There was a Tuesday Night Worlds race going on with A,B, and C categories. I need to figure out how they are doing that. |
I just replaced it, I don't mess around with that sort of stuff. Link snapped, I'll pretend it's due to massive wattage.
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Originally Posted by TheKillerPenguin
(Post 17860110)
Today was supposed to be 3.5hrs with 18x90'' 450-550W, but my chain snapped during the 14th rep and I was only able to get in ~2:10. Still fit 160TSS into it but I'm bummed because I was feeling ridiculous and was on track for my highest TSS workout ever.
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Originally Posted by Hls2k6
(Post 17860546)
Wow that's hard. Also, thats a pretty broad target wattage, no? The bottom of that range would be pretty smooth sailing for me (but I weigh a ton more than you), but I suspect the top would be insanely hard. When I do openers, I'll occasionally do 2 or 3 550w efforts for 2:00. They get hard, like to the point of failure, fast. Also, I find efforts late in long workouts insanely harder. Two weeks ago, I did 4:00 with 15:00 at 330 & 5 at 375 each hour. For comparison sake, I do 60 & 90:00 efforts at 330-335 on the regular. Well, that 4th 15:00 effort was one of the single hardest intervals I've done this year, maybe even the hardest.
The point of this type of work is, naturally, to win races. But I'm in a weird spot where even in 4hr rides I can do 3x15s at 355-365W starting 2hrs in and I can do today's sorts of crazy 90sec things over and over again but I find I am sometimes left wanting toward the end of races and my legs don't respond how I would expect them to. I suspect given the numbers I spit out when training I'm still not conserving energy properly, and so the softpedal game is one I'm still working to grasp fully. |
10 mile training TT. Power was 15 watts lower than my last time out there, but the time was 30 seconds faster, so that's nice. Felt super sluggish on the bike though.
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Originally Posted by TheKillerPenguin
(Post 17860110)
Today was supposed to be 3.5hrs with 18x90'' 450-550W, but my chain snapped during the 14th rep and I was only able to get in ~2:10. Still fit 160TSS into it but I'm bummed because I was feeling ridiculous and was on track for my highest TSS workout ever.
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1 Attachment(s)
I'm still figuring how to use my power at the right times. The plus side is I'm making different mistakes every time so I am learning.
This is my power file from last night until the chain snapped. AP was 220ish, NP 298. http://bikeforums.net/attachment.php...hmentid=455549 |
Originally Posted by TheKillerPenguin
(Post 17861914)
I'm still figuring how to use my power at the right times. The plus side is I'm making different mistakes every time so I am learning.
This is my power file from last night until the chain snapped. AP was 220ish, NP 298. http://bikeforums.net/attachment.php...hmentid=455549 |
Poweragent.
I mean, even at Cat 3 level you don't accidentally just become state champion. I'm putting it all together, slowly but surely. It's like I've said a bunch of times before, you spend a long time sucking and forget how to win, and the past couple of months Stella's been getting her groove back. It's easy to misuse power in a race, and it's easy for people that know what they're doing to take advantage of it. |
Keep on trucking!
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about to head out:
1hr today, all z1/2 save for three sprints and 1x4' climb at high VO2. I normally would do something harder on a Wed., but I'm racing on Sat and don't wanna go too hard. |
Originally Posted by TMonk
(Post 17861965)
about to head out:
1hr today, all z1/2 save for three sprints and 1x4' climb at high VO2. I normally would do something harder on a Wed., but I'm racing on Sat and don't wanna go too hard. (actually its probably that one in Chula Vista) |
Nope, Adrenaline Circuit race in Chula Vista, 30mi. cat 3 circuit race on a rolling course.
It's early (8:30) and close to home (20min drive). I don't have the fitness to warrant driving up to LA right now. I just want to roll the dice, test the waters and have some fun. |
Last interval session last night before my target Omnium this weekend.
1:45 139 TSS 5x5 minute 15sec over-unders with a 30 second sprint to open Amazing how easy it feels to do these outside versus the trainer, but it just seems so much more inefficient. I could have done the same workout in 1:15 indoors and really hit my over-unders better. However, I wouldn't have hit the sprint power numbers I achieved outdoors. Easy spin today and openers Friday while I tinker with the clip on bars. |
Originally Posted by TheKillerPenguin
(Post 17860634)
The point of this type of work is, naturally, to win races. But I'm in a weird spot where even in 4hr rides I can do 3x15s at 355-365W starting 2hrs in and I can do today's sorts of crazy 90sec things over and over again but I find I am sometimes left wanting toward the end of races and my legs don't respond how I would expect them to. I suspect given the numbers I spit out when training I'm still not conserving energy properly, and so the softpedal game is one I'm still working to grasp fully.
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That could be, it's something I have been really bad with on my own and my coach has been pretty involved in making sure I rest enough before races as he identified that as an issue as well. There's the possibility I'm still messing it up a bit though, maybe I'm doing a bit too much with my openers or something.
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maybe you race tense.
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You're a teepee, you're a wigwam, you're a teepee, you're a wigwam...
You're two tents! |
I think your race bibs are too loose. Or your helmet is too tight.
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Is Mercury in retrograde? I get all bloated and slow when Mercury is in retrograde.
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Originally Posted by TheKillerPenguin
(Post 17862478)
That could be, it's something I have been really bad with on my own and my coach has been pretty involved in making sure I rest enough before races as he identified that as an issue as well. There's the possibility I'm still messing it up a bit though, maybe I'm doing a bit too much with my openers or something.
Ask me how I know. I have found that in golf, tennis, football, skiing and cycling that I have to try to simulate mentally race situations in my mind when training. Hitting power numbers is not enough. I love to train and many times have great training sessions but not so hot racing sessions considering my training results. Racing for me, creates some anxiety and mentally, I can defeat myself before I start while some athletes crave competition but hate training. Try to visualize the race situation with competitors with less focus on power per se when training. In other word, try to make training more like racing and get your mind to really like the situation and visual yourself on the next race course having success. When I golfed in tournaments, I would warmup on the driving range and imagine playing the first few holes of the course. I asked my wife what she thought about when motor pacing at track. She said, she visualized herself at a world championship riding for the win. Maybe that is one of the reasons she is 3 time national pursuit champion. What was I thinking about...god this is hard...but I am hitting speed and power targets. I think hers is better. IMO, the connection between racing and training is a problem for many athletes and much of it is mental but that does not mean it is not real. YMMV |
Or you could just do more toast intervals.
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Toast aside, what Hermes said is really good. I love daydreaming about specific race situations while training.
But we shouldn't load up TKP with too much "what you need to do is..." I mean, the guy is having a lot of success. Nobody wins every single race. |
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