Training Status??? (IV)
12-08-15, 04:14 PM
#2376
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6x(3'+3') over unders on the gym spin bike. It purports to have a "constant wattage" setting, and it feels like it's in the ballpark, but other than that I have no idea how accurate it is.
12-08-15, 09:00 PM
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Criss Cross 2x20 Intervals. This workout crushes me and highlights all my weaknesses. This is the closest I've ever come to actually finishing it correctly.
12-08-15, 10:32 PM
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I'm interested in criss cross intervals. I'd like to give that a shot sometime before racing.
@burger0014, Could you pm me or post a protocol for this flavor, expressed as %FTP and duration?
@burger0014, Could you pm me or post a protocol for this flavor, expressed as %FTP and duration?
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
12-09-15, 05:13 AM
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I'm interested in criss cross intervals. I'd like to give that a shot sometime before racing.
@burger0014, Could you pm me or post a protocol for this flavor, expressed as %FTP and duration?
@burger0014, Could you pm me or post a protocol for this flavor, expressed as %FTP and duration?
12-09-15, 08:30 AM
#2380
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really bad DOMS from the workout I did yesterday, but I managed to get out for some threshold work. tempo commute (~35 minutes), 2*15', 1*20'. The last one was going to be 15' as well but I got held up by a school bus during the first few minutes :/
12-09-15, 09:19 AM
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12-09-15, 09:23 AM
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Sprints. Hit a new number for the 2nd week in a row. Hopefully I am building in some muscle memory because it's silly how hard I need to mentally focus to do these well.
... hm, as it happened, sprints 1-5 were X watts, 7-12 were X+100, 13-14 were X+200. Not sure how that progression would translate to crits but maybe I should try some miss-and-out racing at the track.
... hm, as it happened, sprints 1-5 were X watts, 7-12 were X+100, 13-14 were X+200. Not sure how that progression would translate to crits but maybe I should try some miss-and-out racing at the track.
Last edited by globecanvas; 12-09-15 at 09:37 AM.
12-09-15, 11:45 AM
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Sprints. Hit a new number for the 2nd week in a row. Hopefully I am building in some muscle memory because it's silly how hard I need to mentally focus to do these well.
... hm, as it happened, sprints 1-5 were X watts, 7-12 were X+100, 13-14 were X+200. Not sure how that progression would translate to crits but maybe I should try some miss-and-out racing at the track.
... hm, as it happened, sprints 1-5 were X watts, 7-12 were X+100, 13-14 were X+200. Not sure how that progression would translate to crits but maybe I should try some miss-and-out racing at the track.
12-09-15, 11:53 AM
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Hmm. That's interesting.
More 2x30' sweet spotting for me today. Super foggy this morning so it felt like I was going about 10 miles an hour.
More 2x30' sweet spotting for me today. Super foggy this morning so it felt like I was going about 10 miles an hour.
12-09-15, 12:19 PM
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Sprints. Hit a new number for the 2nd week in a row. Hopefully I am building in some muscle memory because it's silly how hard I need to mentally focus to do these well.
... hm, as it happened, sprints 1-5 were X watts, 7-12 were X+100, 13-14 were X+200. Not sure how that progression would translate to crits but maybe I should try some miss-and-out racing at the track.
... hm, as it happened, sprints 1-5 were X watts, 7-12 were X+100, 13-14 were X+200. Not sure how that progression would translate to crits but maybe I should try some miss-and-out racing at the track.
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
12-09-15, 03:54 PM
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Interesting. This is backwards from my results. I don't think I have ever done a sprint workout where my best effort wasn't one of the first two. After that I'm fairly level for about 6 sprints and then my peak power falls off a cliff.
12-09-15, 03:58 PM
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It was the same pattern last week for the same workout. I'm taking it as a good sign. I think form and coordination are the limiters and I can learn those.
.
12-09-15, 04:45 PM
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45min of cruising around on the mtb at lunch. co worker and I did a bunch of short out and backs at Mission Trails. It was a perfect day - mid 60's, no wind, slightly overcast/low solar intensity. Very quiet, calm and peaceful - perfect long ride weather!
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"Your beauty is an aeroplane;
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
12-09-15, 05:48 PM
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I'm going to give these a go some time - looks like a good time. When you say 2 5x5, I assume you mean 2 5 minute intervals w/5' rest between. Not 2 sets of 5, 5' intervals (10 total), right?
12-09-15, 06:21 PM
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2 5' intervals, I actually only had 3 minutes between but clearly failed during the first one so not sure it mattered. I wish there was a good way to share custom workouts on trainerroad, that would be useful.
12-09-15, 06:21 PM
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12-09-15, 06:32 PM
#2396
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It's going to be pouring rain here tomorrow. I may need to give that a try myself.
12-09-15, 08:06 PM
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hitting 400 or even 500w might be taking a bit more out of you. (now, maybe you need to train that, but you said you were trying to nail *this* workout.)
big differences (bigger consequences) in shooting up to an anaerobic vs vo2 zone.
12-09-15, 08:52 PM
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[QUOTE=tetonrider;18378526]looks like you are way overshooting the 120% for many of them. since your post implies you are trying to get better at that workout, maybe it would be of benefit to ramp a bit more slowly from 250 to the ~340w portions.
hitting 400 or even 500w might be taking a bit more out of you. (now, maybe you need to train that, but you said you were trying to nail *this* workout.)
I think the chart makes it look worse than it actually is. I try to get to 120% as quickly as possible so I might spend 2-3 seconds over at the start of the interval and then I just hang on.
hitting 400 or even 500w might be taking a bit more out of you. (now, maybe you need to train that, but you said you were trying to nail *this* workout.)
I think the chart makes it look worse than it actually is. I try to get to 120% as quickly as possible so I might spend 2-3 seconds over at the start of the interval and then I just hang on.
12-09-15, 11:44 PM
#2400
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Got a sore throat on Monday at work, mid day. Slept extra, took an extra rest day on Tuesday. Got cappy sleep last night, but rode to work today, 3:20 and estimate 190 TSS (no power on commuter). Still feel ok, but have snot running out of my nose like a waterfall. Gonna take 2 more days off training and hope to be back at 100% by the weekend. Raining tomorrow anyway.