Training Status??? (III)
04-03-13, 12:18 PM
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04-03-13, 12:24 PM
#2128
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I'm having deja vu, didn't we just have this conversation? Or was it somewhere else?
jsutkeepspining goes all out and averages about 4000 watts for each 30-second interval. I did them yesterday and went all out full sprint for the first set, which was unbelievably exhausting and my legs were fading away to nothingness by the end. For the second set I wussed out and targeted 200% of FTP. If the measure of workout quality is how bad it hurts, "all out" is way higher quality than targeting X% of FTP.
jsutkeepspining goes all out and averages about 4000 watts for each 30-second interval. I did them yesterday and went all out full sprint for the first set, which was unbelievably exhausting and my legs were fading away to nothingness by the end. For the second set I wussed out and targeted 200% of FTP. If the measure of workout quality is how bad it hurts, "all out" is way higher quality than targeting X% of FTP.
04-03-13, 12:32 PM
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really hard. look at power #s later. i cant imagine doing 2 sets of 20 each. first time i ever did these i had to push my bike up a hill on the way home. if you get to that point, you did them correctly.
04-03-13, 12:34 PM
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just like my ftp test cool down, it takes me about 40 minutes to ride what took me 20 minutes for the warm up. these are hard, and the 2x20 set is really really hard, but helps when you do 2 hour circuit races that are really just a crit.
04-03-13, 01:23 PM
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Aren't you like, supposed to go as hard as you can while still allowing for a repeatable and consistent effort? Otherwise if your power drops off, aren't you minimizing the time spent in the actual zone you're looking to train, even though it may feel otherwise?
This is aimed at nobody in particular, just the way in which I've thought intervals are actually to work. As of this year, anyway. Previous years I'd like, snort some coke and go break my legs wanton style for a couple of hours. The newly found structure seems to pay off quickly.
This is aimed at nobody in particular, just the way in which I've thought intervals are actually to work. As of this year, anyway. Previous years I'd like, snort some coke and go break my legs wanton style for a couple of hours. The newly found structure seems to pay off quickly.
04-03-13, 01:45 PM
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@Fat boy - I see.. An you are not obligated to do the FBI's even though its named after you, for example, the Gordie Howe hatrick was only completed a few times by Mr. Howe..
Does anybody run for endurance? I know there is a lot of controversy of whether running, weights and all that stuff is better for a cyclist or not, but I realized that running seems to be tough for me endurance wise more than leg strength for the most part (obviously not if I were sprinting or anything that involves vo2 max stuff). I feels as if running on my recovery days could help my endurance.
Does anybody run for endurance? I know there is a lot of controversy of whether running, weights and all that stuff is better for a cyclist or not, but I realized that running seems to be tough for me endurance wise more than leg strength for the most part (obviously not if I were sprinting or anything that involves vo2 max stuff). I feels as if running on my recovery days could help my endurance.
04-03-13, 01:45 PM
#2134
Making a kilometer blurry
Aren't you like, supposed to go as hard as you can while still allowing for a repeatable and consistent effort? Otherwise if your power drops off, aren't you minimizing the time spent in the actual zone you're looking to train, even though it may feel otherwise?
This is aimed at nobody in particular, just the way in which I've thought intervals are actually to work. As of this year, anyway. Previous years I'd like, snort some coke and go break my legs wanton style for a couple of hours. The newly found structure seems to pay off quickly.
This is aimed at nobody in particular, just the way in which I've thought intervals are actually to work. As of this year, anyway. Previous years I'd like, snort some coke and go break my legs wanton style for a couple of hours. The newly found structure seems to pay off quickly.
04-03-13, 01:46 PM
#2135
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^ i think it depends on the interval. and although i stated otherwise, i think any interval beyond an all out sprint is "paced" to some extent.
04-03-13, 01:47 PM
#2136
Making a kilometer blurry
Well, now I feel like I'm going to have to do them more often. I really don't know if they are any better than any other type of VO2Max interval. Maybe just another spice to add to the soup.
A couple things:
1. While these would probably be something to add top-end like Creatre says, I find that I don't have as regimented training as some. I can at times, but my summers involve so much travel that it makes it tough. So, when I'm home, I alternate between a week or two of push and a week or two of pull. The work trips break it up. Lately those have involved running (no bike option this year).
2. The 30" work at the end is something I throw in on a lot of my workouts. On my way home after 2x20's, I'll usually do a couple of 30" sprints as a 'cooker'.
3. I think if you dropped the 30" sprint on the first go-round and put a 10 minute rest in there that 2 sets wouldn't be crazy. I'll try it some time, but I'll have to be feeling pretty good to pull it off. One of you guys with better fatigue resistance can probably make it happen.
A couple things:
1. While these would probably be something to add top-end like Creatre says, I find that I don't have as regimented training as some. I can at times, but my summers involve so much travel that it makes it tough. So, when I'm home, I alternate between a week or two of push and a week or two of pull. The work trips break it up. Lately those have involved running (no bike option this year).
2. The 30" work at the end is something I throw in on a lot of my workouts. On my way home after 2x20's, I'll usually do a couple of 30" sprints as a 'cooker'.
3. I think if you dropped the 30" sprint on the first go-round and put a 10 minute rest in there that 2 sets wouldn't be crazy. I'll try it some time, but I'll have to be feeling pretty good to pull it off. One of you guys with better fatigue resistance can probably make it happen.
04-03-13, 01:49 PM
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Aren't you like, supposed to go as hard as you can while still allowing for a repeatable and consistent effort? Otherwise if your power drops off, aren't you minimizing the time spent in the actual zone you're looking to train, even though it may feel otherwise?
04-03-13, 02:06 PM
#2138
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The wife and I usually head down to the US for a few stage races, this year were planning on Killington and Green Mountain. We've done Catskills before, but are going to probably skip it this year. We're hoping to find something for mid-July, August, since the race season here kind of stalls out at that point...
.
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04-03-13, 02:36 PM
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Is GMSR on the calendar yet for 2013? I assume it's happening about the same time as last year. Depending upon a lot of variables, I might try to do it this year, since I'll actually be local. I would have to consider my goals, though; I wouldn't be a GC factor, I can't climb well enough. Maybe I could aim at the sprint points. In any case, it might be a good opportunity to get a big training block in for cyclocross season.
04-03-13, 02:59 PM
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GMSR has like one small stretch of gravel in it, if the course is being changed back to the old one that goes up and over middlebury gap. I can't speak of the newer version of the course.
More vo2 on the calendar for today, but my legs are feeling 90-95% so I'm just going to easy spin it. Would rather be a bit too well-rested than overcooked at this point.
More vo2 on the calendar for today, but my legs are feeling 90-95% so I'm just going to easy spin it. Would rather be a bit too well-rested than overcooked at this point.
04-03-13, 03:19 PM
#2141
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GMSR isn't like a half gravel half paved race is it? Sorta like Battenkill. On my calendar it says august 29th. Go to https://gmsr.info/
04-03-13, 03:21 PM
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Does anybody run for endurance? I know there is a lot of controversy of whether running, weights and all that stuff is better for a cyclist or not, but I realized that running seems to be tough for me endurance wise more than leg strength for the most part (obviously not if I were sprinting or anything that involves vo2 max stuff). I feels as if running on my recovery days could help my endurance.
i did the newer (non-midd gap) version a couple of years ago. IIRC, there was one dirt road. it's a regular paved race, nothing like battenkill.
04-03-13, 04:14 PM
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Last fall I was doing 15"on/15"off on grass as a CX workout. Since I don't have a PM on the CX bike, it was just all out. Besides, that is too short and violent an effort that I couldn't look at my Garmin without crashing into something.
It was suggested that these would also be good crit intervals.
It was suggested that these would also be good crit intervals.
04-03-13, 04:51 PM
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04-03-13, 04:52 PM
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IMHO, running on recovery days won't help anything. unless you're really well trained and have been running a lot (and maybe not even then), the pounding won't let your legs recover and will just be counterproductive. as for the endurance thing, not sure...but HR does get higher running than cycling, if that means anything.
04-03-13, 05:24 PM
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04-03-13, 05:43 PM
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let me revise that. recovery is recovery, under 15 tss or rest. No reason to tax your body that much on a true recovery day (considering how 50 tss is .7 for an hour, or .5 for two hours).
04-03-13, 06:20 PM
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I just did a recovery spin on the trainer while watching Conan the Barbarian. TSS 14.5, IF .43.
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04-03-13, 06:35 PM
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No real idea what I am doing but since I have been racing every weekend I am cutting back some during the week. 20 miles here and there throughout the week rather than the 30miles in and back from work. Still averaging ~100 miles a week but I am seeing a bit more mileage as the season picks up. Increasing intensity
04-03-13, 06:48 PM
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good job! Recovery is meant to be hella easy. i'm notorious for sending power files to my coach that have an IF of .3 for an hour. You just have to sit and spin 100 rpms in your smallest gear all day long, and the next day you're ready to go and ride hard.