Training Status??? (IV)
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I wish I knew if my meter was accurate for sprints. I thought I had heard that left only meters are notoriously bad. I'd love to think the peak and 5 second numbers are real.
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Your ftp is set way way too low then.
100 TSS/hour = ftp, with ftp being your hour power ftp
So, you'd have ridden essentially the 3 hours and 21min at ftp. Meaning, your ftp is your hour power so you can't ride it for 3 1/2 hours.
If you rode the 3 1/2 hours at your upper end of SS power, most conceivable for that long a duration, your TSS would probably have been the upper 200's like 275 or something.
Just an observation so you don't work off of bad TSS and CTL/ATL and TSB numbers if planning for a race or event.
100 TSS/hour = ftp, with ftp being your hour power ftp
So, you'd have ridden essentially the 3 hours and 21min at ftp. Meaning, your ftp is your hour power so you can't ride it for 3 1/2 hours.
If you rode the 3 1/2 hours at your upper end of SS power, most conceivable for that long a duration, your TSS would probably have been the upper 200's like 275 or something.
Just an observation so you don't work off of bad TSS and CTL/ATL and TSB numbers if planning for a race or event.
Anyway, I don't train by TSS or TSB or any of that stuff. I mention in because that's a concept most are familiar with, and after three months of training, this was my biggest ride of the year so far and one I was happy to get through. It was essentially 3 hours of as many 20-60 sec hard (470+ watt) efforts I could do (an NP buster). I was shooting for 20+ minutes of accumulated z6/supra-threshold work with an additional accumulated 15 minutes of z7/FRC work. Just managed to get that.
But I also bust NP pretty easily. Like to the tune of 40+ watts over FTP in an hour in the past. I've also done 350 TSS in less than 4 hours at nationals (after doing 300+ in the first 3 hours and 15 minutes trying to hide in the pack and then getting dropped), so this isn't altogether uncharted territory though those numbers were a bit higher then.
Yesterday I felt half-decent. Today I crouched down and couldn't get back up without grabbing a desk. Mission accomplished I guess.
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holy crap. I got that much in 6.25 hrs of riding this Wednesday!!! @rubiksoval I know that you're back on the mend... maybe your FTP is too set low? Either way I know you're experienced enough to know the feel of that much TSS.
Of course, 50 TSS in 35 minutes felt like death a while back, too, to the point of pulling off to the side of the road for a minute...
Will hopefully get some good numbers this weekend to check for any needed adjustments.
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Ha. Don't let Coggan hear you describe FTP like that. TSS is based off of NP, which is an altogether different thing, but sure, Occam's Razor and all. It could be a bit low, but sFTP is still higher than mFTP at the moment. I did a few max efforts over the last two weeks to round out the PD curve, but that can change pretty quickly I guess.
Anyway, I don't train by TSS or TSB or any of that stuff. I mention in because that's a concept most are familiar with, and after three months of training, this was my biggest ride of the year so far and one I was happy to get through. It was essentially 3 hours of as many 20-60 sec hard (470+ watt) efforts I could do (an NP buster). I was shooting for 20+ minutes of accumulated z6/supra-threshold work with an additional accumulated 15 minutes of z7/FRC work. Just managed to get that.
But I also bust NP pretty easily. Like to the tune of 40+ watts over FTP in an hour in the past. I've also done 350 TSS in less than 4 hours at nationals (after doing 300+ in the first 3 hours and 15 minutes trying to hide in the pack and then getting dropped), so this isn't altogether uncharted territory though those numbers were a bit higher then.
Yesterday I felt half-decent. Today I crouched down and couldn't get back up without grabbing a desk. Mission accomplished I guess.
Anyway, I don't train by TSS or TSB or any of that stuff. I mention in because that's a concept most are familiar with, and after three months of training, this was my biggest ride of the year so far and one I was happy to get through. It was essentially 3 hours of as many 20-60 sec hard (470+ watt) efforts I could do (an NP buster). I was shooting for 20+ minutes of accumulated z6/supra-threshold work with an additional accumulated 15 minutes of z7/FRC work. Just managed to get that.
But I also bust NP pretty easily. Like to the tune of 40+ watts over FTP in an hour in the past. I've also done 350 TSS in less than 4 hours at nationals (after doing 300+ in the first 3 hours and 15 minutes trying to hide in the pack and then getting dropped), so this isn't altogether uncharted territory though those numbers were a bit higher then.
Yesterday I felt half-decent. Today I crouched down and couldn't get back up without grabbing a desk. Mission accomplished I guess.
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I wish for workouts the Wahoo had a data field for “time in zone”.
Outdoors sometimes the route dictates some fluctuations in power and it’d be nice to know I accumulate my desired time in a zone.
Did VO2 stuff last night but didn’t do a good job getting back to the base of the hill so it was kinda a VO2 lactic workout more than VO2 heartrate.
I have a better hill I’ll use next time.
Ninja edit: I went back and looked and it was a solid workout. The Strava segment didn't do it justice as it starts/ends funky. The actual zoom in of the intervals I hit my numbers/exceeded them. So happy with that.
Outdoors sometimes the route dictates some fluctuations in power and it’d be nice to know I accumulate my desired time in a zone.
Did VO2 stuff last night but didn’t do a good job getting back to the base of the hill so it was kinda a VO2 lactic workout more than VO2 heartrate.
I have a better hill I’ll use next time.
Ninja edit: I went back and looked and it was a solid workout. The Strava segment didn't do it justice as it starts/ends funky. The actual zoom in of the intervals I hit my numbers/exceeded them. So happy with that.
Last edited by burnthesheep; 03-05-19 at 11:44 AM.
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Here is one of the sprints from Sunday. Note that Garmin Vector has other L/R metrics calculated in the box over the 33 seconds. Speed is wrong but cadence is more indicative of speed and ramps to 125 at the end.
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2x20's this morning on Fiesta, felt fantastic.
1st: 292 w, a calculated 99%. Felt a bit blocked up. Took off the leg warmers and got an extended RI before number 2: 307 w. Not even close to a maximal effort and I felt really good. I might have to actually test soon instead of just bumping it up 5 w in Cycling Analytics which is what I did for this block.
1st: 292 w, a calculated 99%. Felt a bit blocked up. Took off the leg warmers and got an extended RI before number 2: 307 w. Not even close to a maximal effort and I felt really good. I might have to actually test soon instead of just bumping it up 5 w in Cycling Analytics which is what I did for this block.
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Ha. Don't let Coggan hear you describe FTP like that. TSS is based off of NP, which is an altogether different thing, but sure, Occam's Razor and all. It could be a bit low, but sFTP is still higher than mFTP at the moment. I did a few max efforts over the last two weeks to round out the PD curve, but that can change pretty quickly I guess.
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Just a cheapo used left-only Stages, 2nd gen.
I don't pay for TP or anything, so can't zoom in to know how accurate it is. The best one's I've ever done were like a 1200w peak and 900w for 5sec. It's had lower peaks and done right at 990w to 1000w for 5sec before also. I think once or twice I've done 700's/800's for about 15 seconds before, overcooked the start of a 1 minute hill KOM try.
Usually 95 to 110 rpm for those 5 second peaks getting on top of a gear around the last corner on the group ride.
I don't pay for TP or anything, so can't zoom in to know how accurate it is. The best one's I've ever done were like a 1200w peak and 900w for 5sec. It's had lower peaks and done right at 990w to 1000w for 5sec before also. I think once or twice I've done 700's/800's for about 15 seconds before, overcooked the start of a 1 minute hill KOM try.
Usually 95 to 110 rpm for those 5 second peaks getting on top of a gear around the last corner on the group ride.
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Just a cheapo used left-only Stages, 2nd gen.
I don't pay for TP or anything, so can't zoom in to know how accurate it is. The best one's I've ever done were like a 1200w peak and 900w for 5sec. It's had lower peaks and done right at 990w to 1000w for 5sec before also. I think once or twice I've done 700's/800's for about 15 seconds before, overcooked the start of a 1 minute hill KOM try.
Usually 95 to 110 rpm for those 5 second peaks getting on top of a gear around the last corner on the group ride.
I don't pay for TP or anything, so can't zoom in to know how accurate it is. The best one's I've ever done were like a 1200w peak and 900w for 5sec. It's had lower peaks and done right at 990w to 1000w for 5sec before also. I think once or twice I've done 700's/800's for about 15 seconds before, overcooked the start of a 1 minute hill KOM try.
Usually 95 to 110 rpm for those 5 second peaks getting on top of a gear around the last corner on the group ride.
I would assume your data is okay but transient data may be suspect. My peak is 1200 watts that occurs when I do a 500 meter time trial from a standing start which I think is low due to the PM not capturing the first pedal stroke accurately. And I have higher 5 second power than Sunday but at lower cadence. For example, in a 500 meters, I am still standing at max effort 10 seconds into the race.
Also, you can load your data into Golden Cheetah that is a free software. FWIW, none of the software solutions will determine if your PM is calibrated. Calibration has to be done with a known weight hung on the pedal and calibration software from the factory. I do not know if Stages can be calibrated.
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Went out to do some intervals; whenever I went over 500w my chain would pop and slip forward. Rode to the bike shop, they have no idea what's causing it; thought it may be the frame. I have to get it figured out before I do any racing or real training because its an accident waiting to happen. Pretty sure its something to do with the wheel, the hub slipping. Its tuned perfectly and it doesn't happen on the smart trainer.
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That's a bummer. I have that on my 520 and actually started using that mid ride Sat. I'd started off with 5x30s on, 60s off and that plus a few 60 sec efforts made me think I had about 8 minutes of Z7 stuff already. I found a screen I'd set with a few zones and changed it to show Z7 and it was only 4:30 minutes so far. So after that I just kept it on that screen to ensure I was actually pushing hard enough to make the clock move. Helped a lot.
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Team group zwift ride last night. Hour in v2 with 10ish minutes at "race pace". If the weather holds, the outdoor ride starts up next week!
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So yes, just holes I guess, but also the types of holes and what you're focusing on at the moment. For example, I set new 1 and 2 minute 90 day PRs a week and a half ago and mFTP went up 8 watts and was closer to sFTP. But then I did a big 20 sec effort later last week and it dropped back down 10 watts while FRC went up 3 kJ. Kind of a revolving door, which I guess is why sFTP is an available option in the first place, especially as you're getting back in shape. Unless you're constantly testing 5-10 durations every week, there may be some lag until you're at a high level of fitness.
All of these halfway arbitrary numbers are basically an excuse to sit in front of my computer and stare at graphs for an extra 10 minutes after a big ride. It's not telling me anything new, but it's like trying to get enough stickers to get a prize out of the toy box. At the end of the day, I'll either be able to hang in the race or I'll get shelled. That's all that really matters. Funnily enough, for getting to the end and trying to finish well in the bigger crits, mFTP is one of the least important metrics to focus on (AP and NP for Sunny King or Gateway, for example, are typically only in the 220-230/260-290 range). For local crits it's much more useful, though, since those almost inevitably end in breaks.
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Ah yeah, that makes sense! I wasn't sure if WKO4 was autocalculating your sFTP as well; my experience with WKO4 is second hand through my coach and screenshots of various charts he sends over from time to time. I tend to do the same thing after coming back from time off, but in golden cheetah instead.
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Another VSC track structured session last night. TSS 101 but this time 150 laps including warmup, with 100 laps of efforts focused on endurance at race pace versus sprinting. And I did this workout in the aerobars and Sundays workout in the 3T 35cm Scatto sprint bars.
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Went out to do some intervals; whenever I went over 500w my chain would pop and slip forward. Rode to the bike shop, they have no idea what's causing it; thought it may be the frame. I have to get it figured out before I do any racing or real training because its an accident waiting to happen. Pretty sure its something to do with the wheel, the hub slipping. Its tuned perfectly and it doesn't happen on the smart trainer.
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Just signed up for Bariani. Going into this without any fitness is a bold choice on my part, I must say.
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Short tabata set. Power was not as bad as I thought it would be. Hard effort and I faded over the course of the 8 on intervals. Still set some year best numbers.. long ways to go to get to race fitness.
I've decided I'm skipping the opening crits of the year. Sketchy courses I've raced before and have heard horror stories about. Sure, I want upgrade points, but I also dont really want to race early seasons crits against zwift-aholics.. I include myself in that group
I've decided I'm skipping the opening crits of the year. Sketchy courses I've raced before and have heard horror stories about. Sure, I want upgrade points, but I also dont really want to race early seasons crits against zwift-aholics.. I include myself in that group
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Gym day with upper body and glute work.
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Probably doesn't matter that much.
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When I got my 3Ts, the buzz from the gang I run with was .1 sec in the flying 200 m over whatever they were using before. The number is suspect but I like the bars. However, they are not that great for standing starts. For me wider is better.