TexMac

I shoot for 115%-120% ftp for 3-5 minute efforts

mike868y

4*10' again today. best set thus far. maybe i'll make it through this week without getting sick.

jdms mvp

i think everyone's different and depends on your curve but anecdotally,

125% FTP for 3minutes, this is fresh, and this is 3 minutes between of like 50w or less between

5 minutes depends on how u wanna skin the cat, but i aim for 110% and can do either 5 minutes or 4 minutes rest in between.

TMonk

Headed down to Fiesta for 2x20', smashed em' at 98 and 101%, with effort to spare. Might be time to re-test soon.

aaronmcd

Was hoping one rest day was enough after the 500 TSS weekend.
5x25" sprints, then vo2. 5' at 110% felt like hell, then I tried again and bailed after 90 seconds when I could barely stay in the zone.

Maybe I'll try the VO2 tomorrow

Ygduf

hubcyclist

Haven't ridden in a week and a half, decided to get on a zwift race, since I haven't really used the hammer in such a setting. not really up to the task, managed 20 minutes at 100% before calling it a day

caloso

6x1' this morning. Oof. That hurt.

TheKillerPenguin

Sometimes vo2 workouts are kinda fun. Today was not one of those days. It only gets worse, extra minutes are tacked on for the next ones later this week

Wylde06

2x10 at almost FTP, then 20 minutes of tempo.


Picked my bike up from the shop (new chain, cables, and bar tape). Its amazing how much quieter the bike is with a new, non stretched out, chain is.

TheKillerPenguin

4hrs JRA. burning kj with little TSS :-|

miyata man

LSD base building and skills work - 1 hour this morning followed by 3.25 this evening. Perfect conditions with strong winds and temps hovering around freezing. Gauging by my fatigue this is going to be a rough week. Adding constant core workout to a large bump in training volume hurt a little already. Hopefully I can sneak in two months of this and go racing about the time I start build.

mike868y

yesterday: 2 hours on the rollers. mostly z2 but building into z3 then z4 over the course of the last 40 minutes.

TexMac

Yesterday AM 1x20 90% ftp and 1x10 100% ftp. Today i feel rested like the intervals weren't hard enough, need this cold to get over so i can do FTP test.
Kids b-day pushed to next Sat so I signed up for Rouge Roubaix CAT4, 100 mile RR Sunday

revchuck 

See you there, I'm racing M40+/55+, starting ten minutes in front of you.

wktmeow

Tues: O/Us and a sweet spot effort. Skipped the 2nd SS effort as I felt the possibility of a cold coming on. It went away yay.

Weds easy spin on the old 90s frame converted to fat slick hybrid thing.

Today doing some higher intensity openers on the TT bike for the short TT tomorrow. Never done a TT that short before, should be interesting. (Looks like times are around 10-12 min range, with some gravel and climbing on the course). I think the shorter stuff suits my strengths better do hopefully I do well

TheKillerPenguin

Mo' vo2 mo' problems

Ttoc6

Did a 8min ftp test yesterday. Number stayed right near where I had been training which is a bit disheartening after 8 weeks of base. I don't think I have been sleeping enough so I'm going to focus down on that. Almost done with this quarter of school and it should ease off and let me get some rest finally.

TMonk

@wktmeow I think you'll do quite well in the TT. One thing to consider about Murrieta is that even at the top level, you get a fairly good split between road bikes and TT rigs, as about 1/2 the time is spent on the flat before you turn right into the climb. My plan is to hold around ~300w in IAB during the first half and then to unleash the hounds up the climb.

Went for a glorious, glorious ride this morning. Kind that makes you happy to be alive.

Headed to N Park/Normal Heights at first to drop off my (late) rent check and took a long loop through some pleasant neighborhoods before heading back down to Fiesta for a hot lap on the race bike. Went straight home from there.

I felt strong and fast on the bike, and really comfertable. Temps in the low 60's, sunny, not a cloud in the sky or wisp of wind. Heck, even a few drivers were nice to me today. #winning

TMonk

I find that my FTP plateaus mid or most way through base, and that it doesn't come up until I drop volume and start adding some dedicated intervals.

TheKillerPenguin

Yeah, and also base isn't exactly designed to optimize 8 min snips of work. You have to ride a lot for volume to impact high intensity stuff in a good way. I bet some gains may be seen if a legit 20min test was done.

Ttoc6

God I hope so. It's frustrating to put in so many hours, be so tired and see no numerical gains.

I'm onto intervals around 100 to 110 percent right now and will be moving to vo2 stuff in 3 weeks or so. Hopefully I see some progress.

aaronmcd

33 miles yesterday morning with a few vo2 intervals, about 19 minutes in zone 5, 130 TSS

Last night did the casual group ride with lots of stops. This time I started a new ride after each stop and ended up with 75 TSS
Last time I recorded a single ride and got 90 TSS but I also went a bit harder that time, so I don't think stopping and starting changes anything.

Planning on some threshold stuff after work tonight.

scheibo

The math does not care if you do not believe it changes anything. It provably does. You are free to do whatever you want though.

octaneTom

Mostly been lurking in here.

20 min FTP retest last night — 195w in November, tested at 240w last night. Just want to thank everyone that's contributed to that Bike Forums Workout Recipe thread - it's been a great resource, I've pretty much used those intervals for 75% of my training "plan".