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Training Status??? (III)

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Training Status??? (III)

Old 12-31-13, 02:52 PM
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Interesting...so using some very rough back of the envelope calc's and the also very approximate chart for calc'ing TSS from HR it seems my tougher rides are around 225-275 TSS and then lighter rides are closer to 75-100.

Now, this was just done by taking a ride's total HR average and not breaking out each HR zone and time spent in each HR zone. I'm sure the values would fluctuate somewhat if greater level of detail was used.

With that, last week was about 560 TSS over 155 miles. *about 8.75 hours.
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Old 12-31-13, 02:53 PM
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Originally Posted by revchuck
It's definitely beneficial. When doing intervals, you do them within a specific percentage range of your functional threshold power (FTP) based on what you're trying to accomplish. It's far more accurate than HR, especially for shorter, harder intervals where HR doesn't have time to react. Also, lots of things can influence your HR that wouldn't influence your power - watts are watts, doesn't matter if you're sick, dehydrated or stressed.
What if I'm all three?
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Old 12-31-13, 02:58 PM
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Originally Posted by revchuck
It's definitely beneficial. When doing intervals, you do them within a specific percentage range of your functional threshold power (FTP) based on what you're trying to accomplish. It's far more accurate than HR, especially for shorter, harder intervals where HR doesn't have time to react. Also, lots of things can influence your HR that wouldn't influence your power - watts are watts, doesn't matter if you're sick, dehydrated or stressed.
But really...that makes sense. I can see it being quite beneficial for Hour of Power type rides and really making yourself hurt on a TT.

I suppose a follow up question would be "is it a training tool, racing tool, or both?". But, I'll go peruse the powermeter thread to see if that's answered there.
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Old 12-31-13, 02:59 PM
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Originally Posted by revchuck
It's definitely beneficial. When doing intervals, you do them within a specific percentage range of your functional threshold power (FTP) based on what you're trying to accomplish. It's far more accurate than HR, especially for shorter, harder intervals where HR doesn't have time to react. Also, lots of things can influence your HR that wouldn't influence your power - watts are watts, doesn't matter if you're sick, dehydrated or stressed.
Power numbers jump around a lot, so I'm wondering how it's possible to target such a narrow band of power for a short time by looking at the computer. I can target, say, just under 300 watts for a long climb, but power still jumps between 250 and 350 sometimes. Not sure how I could target say 350 for such a short time.
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Old 12-31-13, 03:05 PM
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Ok, I found the calculation (for power). The square explains how they get the recovery ride TSS as low as it is.
IF^2 * hours * 100
(NP/FTP)^2 * hours * 100
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Old 12-31-13, 03:28 PM
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Originally Posted by aaronmcd
Power numbers jump around a lot, so I'm wondering how it's possible to target such a narrow band of power for a short time by looking at the computer. I can target, say, just under 300 watts for a long climb, but power still jumps between 250 and 350 sometimes. Not sure how I could target say 350 for such a short time.
Easy, you set your Garmin to display a 3s or 10s rolling average.
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Old 12-31-13, 03:53 PM
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Originally Posted by aaronmcd
In the training bible, he says rest weeks are lower volume and still have some intensity.
This guy I was talking to after my last ride before recovery week said the whole week should be at ~5 TSS per hour, and I should feel crappy for my first ride thereafter.

Which is it, in you guys' opinions? Can I throw in a hard ride mid-week, and then hard but short on the weekend? Or should I ride like a snail until Sunday?

Yesterday: 2 hours, 18.5 TSS
Today: might ride a bit for ~10 TSS
I would listen to Friel, instead of "a guy".
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Old 12-31-13, 03:55 PM
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Originally Posted by mattm
I would listen to Friel, instead of "a guy".
Haha yeah... good point.
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Old 12-31-13, 04:08 PM
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The good thing about having a flat / crash riddled week is I had a lot in the tank.

Flew and nailed some PR's, barely keeping down my Gatorade. On the return, my Garmin wouldn't pick up my HRM or PM. I felt like Luke Skywalker when he turned off his targeting computer, and went into the Death Star. Easy peasy, just like bullseyeing womp rats in my T-16 back home.
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Old 12-31-13, 04:26 PM
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i rode "hard" today. 4 hours w/ a 50 minute segment at 301 ap, 330 np. Felt nice to finally stretch the legs. heart rate was a bit higher than it should have been, but i figure two espressos will do that to you.
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Old 12-31-13, 04:36 PM
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Originally Posted by jsutkeepspining
i rode "hard" today. 4 hours w/ a 50 minute segment at 301 ap, 330 np. Felt nice to finally stretch the legs. heart rate was a bit higher than it should have been, but i figure two espressos will do that to you.
Nice work jsut
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Old 12-31-13, 05:19 PM
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https://app.strava.com/activities/103089020

home sweet home. put the race bike together and went over for an opener. first one under 8min on that particular hill. 5.66w/kg for 5 minutes. felt great.
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Old 12-31-13, 05:45 PM
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Some intervals mid-day. I was crosseyed on the last one but managed to finish it within the power range I was hoping for. Really happy with the results, can't wait for next year.

I'm not sure how well i'll recover before tomorrows climbfest...I needed a solid 10 mins to collect my senses after I finished the intervals.
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Old 12-31-13, 06:28 PM
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Originally Posted by wktmeow
Easy, you set your Garmin to display a 3s or 10s rolling average.
This does smooth the jumpiness a bunch, but doesn't eliminate it...at least the three second average doesn't.
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Old 12-31-13, 07:22 PM
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Did my second easy day in a row. 1:30 of mostly z1. Threw a couple sprints in, but didn't hit 1100 watts. Looks like I may not get much over my 1250 best this year - only hit 1200 the one time. Doesn't feel fast enough. :/
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Old 12-31-13, 08:14 PM
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i hit 1250 just jra'ing today with another guy...#fatpeopleproblems
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Old 12-31-13, 08:18 PM
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tried to do an as easy as possible 75k to complete the Festive500, came back home to hand grate fresh mozzerella for some homemade pizza. my arms are more sore than my legs. #cyclistproblems
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Old 12-31-13, 08:29 PM
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Originally Posted by aaronmcd
Doesn't feel fast enough. :/
stop caring about the numbers (a little less). Coming from a fellow Aaron and sprinter - I don't even have a power meter, but do sprint training by all out time-based efforts. I don't care about power numbers because all my winning moves have been 'good enough.'

There is no winning wattage number. Just try to tear your bike apart and go completely anaerobic when you do sprinting efforts. You'll know you did a sprint effort correctly when you have trouble breathing for a couple minutes after. And when you do pull winning all-out efforts in a race, you'll know they were 'good enough.'
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Old 12-31-13, 08:33 PM
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Originally Posted by aaronmcd
Did my second easy day in a row. 1:30 of mostly z1. Threw a couple sprints in, but didn't hit 1100 watts. Looks like I may not get much over my 1250 best this year - only hit 1200 the one time. Doesn't feel fast enough. :/
Why are you worried about your peak power on dec 31st? Unless you're planning to peak for the Early bird crits (I wouldn't) you've plenty of time to address this.
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Old 12-31-13, 08:38 PM
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because he's new to racing. Common rookie mistake.
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Old 12-31-13, 09:06 PM
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Originally Posted by jsutkeepspining
because he's new to racing. Common rookie mistake.
Yathink????
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Old 12-31-13, 09:07 PM
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Originally Posted by Beaker
Why are you worried about your peak power on dec 31st? Unless you're planning to peak for the Early bird crits (I wouldn't) you've plenty of time to address this.
san bruno tomorrow? it feels like christmas eve!
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Old 12-31-13, 09:20 PM
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Originally Posted by Ygduf
san bruno tomorrow? it feels like christmas eve!
Not this year...carrying too many lbs and having done it 3x in the last 4yrs I'd only be disappointed with my time. I'll be logging some Jan 1 base miles across the bay instead. The first race that I'm focused on in 2014 will be Snelling. Some Early Bird crittage may need to happen for grins and to encourage some younger/newer team members.

Good luck tomorrow - not that you need it ;-)
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Old 01-01-14, 12:34 AM
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SoCal season starts early
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Old 01-01-14, 02:12 PM
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2hrs on the rollers with 40min of endurance and 3x5min Fast Pedals...

Was feeling a bit down this morning, New Years and all, hopped on the bike and by the time I was done I felt normal again. Cycling isn't just good for my physical health, but helps my mental health as well...
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