Training Status??? (III)
05-29-13, 01:49 PM
#3301
SkinnyStrong
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I have a question about training adaptation. This morning I went out for some hill climbing. The route is a big ole V. Going up one side, I did 110% of FTP for 4'20", then rest for 4 minutes, then up the other side at 120% for 3'40", rest for 3 minutes. Up and down 6 times, then I had to come home and get ready for work.
I'm here at work today, and my legs don't hurt. I feel pretty good actually; springy. I can go up and down stairs no problem. Did I accomplish anything today? I've got a good bead on my FTP, so that's probably not it. They hurt pretty good while I was doing them. Did I cause any adaptation? Should I have gone for higher wattage, or more reps, or shorter rest?
It feels like it should have been harder, but what do I know, maybe moderation is best.
I'm here at work today, and my legs don't hurt. I feel pretty good actually; springy. I can go up and down stairs no problem. Did I accomplish anything today? I've got a good bead on my FTP, so that's probably not it. They hurt pretty good while I was doing them. Did I cause any adaptation? Should I have gone for higher wattage, or more reps, or shorter rest?
It feels like it should have been harder, but what do I know, maybe moderation is best.
Last edited by HMF; 05-29-13 at 01:54 PM.
05-29-13, 02:15 PM
#3304
Nonsense
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My legs usually don't hurt the way you expect them to unless I do low RPM work at the intensity you described. What does happen is my lungs sort of tingle and I feel like I can breathe in deeper than usual, and the following day my legs feel a bit wonky if I don't eat right the night before.
05-29-13, 07:52 PM
#3307
Senior Member
I've been doing 6x5's @ Vo2max getting ready for my first time trial on Saturday (Dunlap TT in Davis), to top off all the threshold work I've been doing lately. Hit a new 5 minute power number of 307 on the first one of yesterday's. By the end of the 6th I wanted to throw up. The rest of the week is z1/z2 with a 5 minute effort thrown in to taper for the tt and get used to riding the team loaner bike. Feeling stronger overall and think my FTP has gone up in the past few weeks. Hope I do well! Don't think I'm going to win since it's a cat4/5 field and has a couple of stronger guys in it, but I'll give it my best shot!
I think the intervals could have been longer for Vo2max work, like 5-8 mins. The way my coach explained it to me is that the first couple of minutes deplete your glycogen stores and then the rest of the interval works your lungs and heart to the max, which is what the goal of that length of interval usually is. So my understanding is that 3 minutes is a little on the short side for Vo2 max work, and a little on the long side for anaerobic work.
Edit: Here's a better explanation than I can manage: https://www.peakscoachinggroup.com/Ar...daptations.pdf
I have a question about training adaptation. This morning I went out for some hill climbing. The route is a big ole V. Going up one side, I did 110% of FTP for 4'20", then rest for 4 minutes, then up the other side at 120% for 3'40", rest for 3 minutes. Up and down 6 times, then I had to come home and get ready for work.
I'm here at work today, and my legs don't hurt. I feel pretty good actually; springy. I can go up and down stairs no problem. Did I accomplish anything today? I've got a good bead on my FTP, so that's probably not it. They hurt pretty good while I was doing them. Did I cause any adaptation? Should I have gone for higher wattage, or more reps, or shorter rest?
It feels like it should have been harder, but what do I know, maybe moderation is best.
I'm here at work today, and my legs don't hurt. I feel pretty good actually; springy. I can go up and down stairs no problem. Did I accomplish anything today? I've got a good bead on my FTP, so that's probably not it. They hurt pretty good while I was doing them. Did I cause any adaptation? Should I have gone for higher wattage, or more reps, or shorter rest?
It feels like it should have been harder, but what do I know, maybe moderation is best.
Edit: Here's a better explanation than I can manage: https://www.peakscoachinggroup.com/Ar...daptations.pdf
Last edited by wktmeow; 05-29-13 at 07:57 PM.
05-29-13, 08:31 PM
#3308
In the Pain Cave
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Speaking of intervals/hill repeats. I have a Cat1 climb that I am looking at for an upcoming race. Roughly 7.5miles at 6%. Now, I have nothing like this and rkwaki or his sock puppet has suggested pulltight hill( a local hill) repeats. Sounds like a plan but do I go all out each time I go up the hill and rest a few minutes or do I spin at a high cadence and try to keep the heart rate down with a shorter rest time?
05-29-13, 08:37 PM
#3309
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Finally getting some rides in, First race since broken pelvis was this weekend, that didnt work. But ridden twice this week. Man my legs suck.
05-29-13, 09:01 PM
#3310
Riding the bike I love.
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I love rest days!
Race pace, whatever that may be for you.
Speaking of intervals/hill repeats. I have a Cat1 climb that I am looking at for an upcoming race. Roughly 7.5miles at 6%. Now, I have nothing like this and rkwaki or his sock puppet has suggested pulltight hill( a local hill) repeats. Sounds like a plan but do I go all out each time I go up the hill and rest a few minutes or do I spin at a high cadence and try to keep the heart rate down with a shorter rest time?
05-29-13, 09:03 PM
#3311
Killing Rabbits
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I've been doing 6x5's @ Vo2max getting ready for my first time trial on Saturday (Dunlap TT in Davis), to top off all the threshold work I've been doing lately. Hit a new 5 minute power number of 307 on the first one of yesterday's. By the end of the 6th I wanted to throw up. The rest of the week is z1/z2 with a 5 minute effort thrown in to taper for the tt and get used to riding the team loaner bike. Feeling stronger overall and think my FTP has gone up in the past few weeks. Hope I do well! Don't think I'm going to win since it's a cat4/5 field and has a couple of stronger guys in it, but I'll give it my best shot!
I think the intervals could have been longer for Vo2max work, like 5-8 mins. The way my coach explained it to me is that the first couple of minutes deplete your glycogen stores and then the rest of the interval works your lungs and heart to the max, which is what the goal of that length of interval usually is. So my understanding is that 3 minutes is a little on the short side for Vo2 max work, and a little on the long side for anaerobic work.
Edit: Here's a better explanation than I can manage: https://www.peakscoachinggroup.com/Ar...daptations.pdf
I think the intervals could have been longer for Vo2max work, like 5-8 mins. The way my coach explained it to me is that the first couple of minutes deplete your glycogen stores and then the rest of the interval works your lungs and heart to the max, which is what the goal of that length of interval usually is. So my understanding is that 3 minutes is a little on the short side for Vo2 max work, and a little on the long side for anaerobic work.
Edit: Here's a better explanation than I can manage: https://www.peakscoachinggroup.com/Ar...daptations.pdf
The highest intensity and the shortest duration permitting attainment of maximal oxygen uptake during cycling: effects of different methods and aerobic fitness level.
https://www.ncbi.nlm.nih.gov/pubmed/18196264
05-30-13, 12:44 AM
#3312
**** that
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Did the "Valley Ride" today, it was pretty fun, if a bit sketchy.
"Won" a "sprint" that I didn't even know was a sprint until guys started to try to come around. Fast group rides when you're on the front and don't know the sprints/turns are interesting!
It's no weekday training race, but it'll do for some midweek intensity. And next week I'll know where the sprints are.
"Won" a "sprint" that I didn't even know was a sprint until guys started to try to come around. Fast group rides when you're on the front and don't know the sprints/turns are interesting!
It's no weekday training race, but it'll do for some midweek intensity. And next week I'll know where the sprints are.
05-30-13, 10:15 AM
#3313
fair weather cyclist
4x27 minute climbs @ Low end of threshold. 6437 ft in 41 miles. Felt that last one. Hot too. Dipped my head in the stream afterwards. Time for some ZenBerry Blue.
05-30-13, 01:40 PM
#3318
Making a kilometer blurry
Some hill repeats today, shortened workout means I had to do a couple 5' intervals on the way back to the office to complete the workout. Legs are tenderized. There were some others out doing repeats on this same hill today, so it was nice to have some rabbits to chase/chew on. Good VO2 workout.
+1
+1
05-30-13, 02:08 PM
#3319
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just cause you didn't get DOMS doesn't mean you didn't break down muscles and got a workout in.
05-30-13, 02:12 PM
#3320
Making a kilometer blurry
True, but it feels better if I do for AWC and VO2 stuff. Makes the sport more enjoyable.
05-30-13, 02:21 PM
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05-30-13, 02:44 PM
#3324
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