Training Status??? (II)
05-10-10, 02:31 PM
#8276
Making a kilometer blurry
Your central governor knows better than to start a 1min test with your best 5'' power.
https://www.ncbi.nlm.nih.gov/pubmed/19679576
Teleoanticipation in all-out short duration cycling.
CONCLUSIONS: An all-out pacing strategy was apparent for at least up to 15 s, with indicators of dampened power in both 30 and 45 s sprints. Reduced power at the start of all-out long duration sprints support a central control of at least initial pacing strategy.
Articles on teleoanticipation are really interesting to me (especially when they include deception) because they show how much of your performance is regulated by neurological and psychological factors not cardiovascular and muscular factors like so many have blindly accepted.
“My heart and lungs gave out before my legs.” Not unless you were suffering from angina pectoris…
“My legs gave out before my lungs.” Really, let me shock them and see if they can still contract forcefully… yep they still can produce far more force than needed.
“I ran out of energy” You entered a state of rigor mortis? Otherwise you had plenty of ATP kicking around, let alone other macronutrients, which I can confirm with this biopsy…
The real reason we “get tired” and fail to perform is that your brain won’t allow you to hurt yourself so it shuts down motor neuron recruitment before damage can occur.
Training is teaching your brain to ignore the “make it stop!” messages from the body while simultaneously strengthening the body so it “complains” to the brain less loudly.
https://www.ncbi.nlm.nih.gov/pubmed/19679576
Teleoanticipation in all-out short duration cycling.
CONCLUSIONS: An all-out pacing strategy was apparent for at least up to 15 s, with indicators of dampened power in both 30 and 45 s sprints. Reduced power at the start of all-out long duration sprints support a central control of at least initial pacing strategy.
Articles on teleoanticipation are really interesting to me (especially when they include deception) because they show how much of your performance is regulated by neurological and psychological factors not cardiovascular and muscular factors like so many have blindly accepted.
“My heart and lungs gave out before my legs.” Not unless you were suffering from angina pectoris…
“My legs gave out before my lungs.” Really, let me shock them and see if they can still contract forcefully… yep they still can produce far more force than needed.
“I ran out of energy” You entered a state of rigor mortis? Otherwise you had plenty of ATP kicking around, let alone other macronutrients, which I can confirm with this biopsy…
The real reason we “get tired” and fail to perform is that your brain won’t allow you to hurt yourself so it shuts down motor neuron recruitment before damage can occur.
Training is teaching your brain to ignore the “make it stop!” messages from the body while simultaneously strengthening the body so it “complains” to the brain less loudly.
05-10-10, 03:21 PM
#8277
slow up hills
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05-10-10, 03:40 PM
#8278
Elite Fred
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Did a set of ZCI's (6x5x1's) and had great legs today. Pretty close to an out and back and averaged 24 mph including the 5 minutes of recovery in the set. Where are these legs when I'm racing?
05-10-10, 04:24 PM
#8280
Making a kilometer blurry
5" came in at 1466, but it looks like I let up too early. Well, that's easy to re-test
1' came in at 758W (best only since Oct at 770). Looking at the graph, I can see where I sat down-shifted and the power drops, then comes back up. I need to choose a bit more stable of a course and widen that initial peak a lot. It also looks like I need to make sure to go to 1:03, as I've got the shutdown in the peak minute. This is good info, 1' form can improve as well as fitness.
1' came in at 758W (best only since Oct at 770). Looking at the graph, I can see where I sat down-shifted and the power drops, then comes back up. I need to choose a bit more stable of a course and widen that initial peak a lot. It also looks like I need to make sure to go to 1:03, as I've got the shutdown in the peak minute. This is good info, 1' form can improve as well as fitness.
Power test week this week, all four columns.
Today: 5" and 1' tests.
No download yet, but sprint max was 1628. Will probably mean a 5" power in the 1500-1530W range. Lower than I want, but I'll take it, as it will probably be my best for the last year.
The 1' test shows 757W for 1:01. Download may give me a Watt or 2 over that. That's probably my best 1' in about a year as well.
So, I'm not as strong as I was at 8 hrs/wk, but doing well for 5 hrs/wk, all things considered.
Still have the 5' and 20' tests ahead of me. The pressure is off now that the 1' is out of the way and respectable though.
I was really impressed with my teammate Jonathan today pulling a 696W 1' for his personal best too. I think he's 165-170 lbs right now. Sweet.
Today: 5" and 1' tests.
No download yet, but sprint max was 1628. Will probably mean a 5" power in the 1500-1530W range. Lower than I want, but I'll take it, as it will probably be my best for the last year.
The 1' test shows 757W for 1:01. Download may give me a Watt or 2 over that. That's probably my best 1' in about a year as well.
So, I'm not as strong as I was at 8 hrs/wk, but doing well for 5 hrs/wk, all things considered.
Still have the 5' and 20' tests ahead of me. The pressure is off now that the 1' is out of the way and respectable though.
I was really impressed with my teammate Jonathan today pulling a 696W 1' for his personal best too. I think he's 165-170 lbs right now. Sweet.
05-10-10, 04:26 PM
#8281
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The real reason we “get tired” and fail to perform is that your brain won’t allow you to hurt yourself so it shuts down motor neuron recruitment before damage can occur.
Training is teaching your brain to ignore the “make it stop!” messages from the body while simultaneously strengthening the body so it “complains” to the brain less loudly.
05-10-10, 04:32 PM
#8282
Elite Fred
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05-10-10, 05:00 PM
#8285
Elite Fred
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Last Tuesday: warm up/ZCI intervals/flat tire, rained on, crawled home
Wednesday: 2 hrs of Zone 2
Thursday: Local Hammerfest/hardish tempo day
Friday: 2 hrs Zone 2
Saturday: Warm up/20 minute super-FTP interval/crawl home
Sunday: Off the bike
Today: Felt great
This is not the conventional knowledge for having a good day.
Wednesday: 2 hrs of Zone 2
Thursday: Local Hammerfest/hardish tempo day
Friday: 2 hrs Zone 2
Saturday: Warm up/20 minute super-FTP interval/crawl home
Sunday: Off the bike
Today: Felt great
This is not the conventional knowledge for having a good day.
05-10-10, 05:05 PM
#8286
Writin' stuff
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But obviously it worked this time.
Tapers are very personal. What you have there would actually work pretty well for me. I know that you weren't tapering, but you can take the rhythm of that week and apply it to your next taper, maybe just adding a short ride the day before.
Tapers are very personal. What you have there would actually work pretty well for me. I know that you weren't tapering, but you can take the rhythm of that week and apply it to your next taper, maybe just adding a short ride the day before.
05-10-10, 05:11 PM
#8287
Elite Fred
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But obviously it worked this time.
Tapers are very personal. What you have there would actually work pretty well for me. I know that you weren't tapering, but you can take the rhythm of that week and apply it to your next taper, maybe just adding a short ride the day before.
Tapers are very personal. What you have there would actually work pretty well for me. I know that you weren't tapering, but you can take the rhythm of that week and apply it to your next taper, maybe just adding a short ride the day before.
05-10-10, 05:15 PM
#8288
Writin' stuff
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But the rhythm worked. So cut the intervals in half, keep volume about the same. Ride the day before a little bit. I bet you'll find great legs again.
05-10-10, 06:12 PM
#8289
Elite Fred
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05-10-10, 08:26 PM
#8291
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took sunday off, so my only bike time all weekend was my crit on sat.
today i did my commute for tempo, then did 3.5 hours steady and hard, into a pretty stiff headwind, and up rist canyon. wind was a killer.
its also longer than anything else i've done since base so i'm pretty cooked right now. only one more intensity day this week, wednesday night, if the weather doesnt spoil. then a two race weekend including my first A race of the year, the sunshine hillclimb in boulder.
today i did my commute for tempo, then did 3.5 hours steady and hard, into a pretty stiff headwind, and up rist canyon. wind was a killer.
its also longer than anything else i've done since base so i'm pretty cooked right now. only one more intensity day this week, wednesday night, if the weather doesnt spoil. then a two race weekend including my first A race of the year, the sunshine hillclimb in boulder.
05-10-10, 08:36 PM
#8292
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Great day today. I finally got back on my training schedule! Mentally that feels very very good.
My training for the the last month has been JRA at various intensities and durations. With some races tossed in there. I crashed going into a rest week, so I spent a bit more time totally off the bike. Nevertheless, I feel pretty good, though its hard to figure out my PE because I'm still a bit sore. I'll have a good idea next week.
Workout: Commute to/from work (total 27m), which is a perfect WU for ZCI's. Did 6x5'x1' at 104-107% 2:45 hrs. 15' CD. good stuff. felt good, these intervals are mentally easier than they were--physically still tough, but mentally easier to finish. Next time I may add 2-3% and see how that works.
...or perhaps I should do a 20' test.
I'm not racing for a few weeks so this is going to be a great training bloc. I'm also adding structured Vo2s this week. Prob start with 3x3' with 3-5' recovery then next week bump up to 5x3' then up that to 5x5'.
My training for the the last month has been JRA at various intensities and durations. With some races tossed in there. I crashed going into a rest week, so I spent a bit more time totally off the bike. Nevertheless, I feel pretty good, though its hard to figure out my PE because I'm still a bit sore. I'll have a good idea next week.
Workout: Commute to/from work (total 27m), which is a perfect WU for ZCI's. Did 6x5'x1' at 104-107% 2:45 hrs. 15' CD. good stuff. felt good, these intervals are mentally easier than they were--physically still tough, but mentally easier to finish. Next time I may add 2-3% and see how that works.
...or perhaps I should do a 20' test.
I'm not racing for a few weeks so this is going to be a great training bloc. I'm also adding structured Vo2s this week. Prob start with 3x3' with 3-5' recovery then next week bump up to 5x3' then up that to 5x5'.
05-11-10, 07:08 AM
#8293
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80 minutes on the camp bike, with 2x20's at something around ftp. Then not enough sleep. Bluh.
05-11-10, 07:09 AM
#8294
RustyTainte
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Training Crit tonight if the weather holds out. Seems like most of the time that I can go to this bad weather rolls in.
05-11-10, 07:39 AM
#8295
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Which one? I'll be racing the Rent (Hartford, CT area) tonight if the weather holds as well...anybody know anything about it?
05-11-10, 07:46 AM
#8296
RustyTainte
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I'll be going to Charlotte, NC.
05-11-10, 08:22 AM
#8297
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took sunday off, so my only bike time all weekend was my crit on sat.
today i did my commute for tempo, then did 3.5 hours steady and hard, into a pretty stiff headwind, and up rist canyon. wind was a killer.
its also longer than anything else i've done since base so i'm pretty cooked right now. only one more intensity day this week, wednesday night, if the weather doesnt spoil. then a two race weekend including my first A race of the year, the sunshine hillclimb in boulder.
today i did my commute for tempo, then did 3.5 hours steady and hard, into a pretty stiff headwind, and up rist canyon. wind was a killer.
its also longer than anything else i've done since base so i'm pretty cooked right now. only one more intensity day this week, wednesday night, if the weather doesnt spoil. then a two race weekend including my first A race of the year, the sunshine hillclimb in boulder.
holy crap i'm sore all over. i think i went harder than i meant to.
05-11-10, 10:00 AM
#8298
**** that
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Hill repeats on Roy St & Aloha (15-20%) yesterday, yay.
I guess you're doing something right when two separate people cheer you on as you're climbing. (grinding is more like it)
I guess you're doing something right when two separate people cheer you on as you're climbing. (grinding is more like it)
05-11-10, 10:20 AM
#8299
Draught
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Hit a PR on NP for 20 minutes yesterday at 295. Too bad my VI for the same period was 1.2.
05-11-10, 10:56 AM
#8300
RustyTainte
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Welp. Forget the crit tonight. Things happen just about every Tuesday to keep me from this thing.
I guess I'll do some AWC stuff tonight at home instead.
I guess I'll do some AWC stuff tonight at home instead.