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Training Status??? (IV)

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Training Status??? (IV)

Old 05-26-19, 07:09 AM
  #13451  
burnthesheep
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I set a really silly goal when I first started riding about 2 1/2 years ago to ride for 3 hours and best 20mph. Went out at 6:30 am to beat the heat and rode about a 3hr loop and got it at 20.2 mph. GPS/Strava had it at 3800 ft for 60mi, but that's a lie. It has to be only maybe 2800 to 3000 ft for the 60mi. Nowhere close to 4k.

I was surprised at how little power on even just a road bike it took to do it. AP was only like 185 and NP like 200. I almost wonder if the meter is reading correctly to go over 20mph over 50ft per mile. Not that hilly, just seems low.

But, actually bothered to force myself to eat and drink on a time schedule and that seemed to help my energy really well.
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Old 05-26-19, 07:31 AM
  #13452  
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@burnthesheep - Your power sounds about right for that speed.

I long ago developed the habit of at least drinking on a schedule. That's partly, maybe mostly, due to living in the Deep South and having to stay on top of hydration when it's hot and humid AF. I take three hard pulls from the bottle every 15 minutes or so, so I finish a bottle in an hour. I drink less when it's cooler and more when it's really hot - like a bottle every 45 minutes. That gets modified during a hard ride/race, but it's ingrained enough that I'm always looking for a chance to hit the bottle when I can.
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Old 05-28-19, 07:58 AM
  #13453  
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2 hour endurance ride yesterday. It is hard to believe that I started the ride with base layer, arm warmers, knee warmers and a wind vest on May 27th in SoCal.
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Old 05-28-19, 09:30 AM
  #13454  
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And here on the East Coast, I will sweat out 3 pounds walking out to get the mail.
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Old 05-28-19, 09:31 AM
  #13455  
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Same route again yesterday. We did it as a group. A few guys were a bit slower so overall speed was slower than me doing it alone. Two of us pulled a lot.

I think on one pull I pulled for 1/2 hour with the other guy. We had to back off the pace a few times to let people catch up from going over the rollers.

When it went uphill there was the known gentleman's agreement to let me go and then regroup to get in a few intervals.

So, 300 TSS in 3 days. Hot as balls last hour. I leave on those rides at like 6:30 AM. They left at like 8:30. And had some stoppage to wait up for dropped folks.

Good work over the holiday weekend. Found an awesomely smooth section of road to TT practice on. I'll have to drive to it, but it would be great.
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Old 05-28-19, 10:02 AM
  #13456  
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Originally Posted by Hermes View Post
2 hour endurance ride yesterday. It is hard to believe that I started the ride with base layer, arm warmers, knee warmers and a wind vest on May 27th in SoCal.
Same deal up here.

Had a really nice holiday weekend. Saturday River Ride with my son, Sunday low and slow with my wife, Monday tempo ride with a few teammates.
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Old 05-28-19, 05:02 PM
  #13457  
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1.5 hour endurance ride Fiesta Island with the same weather as yesterday but windy. I find it interesting that even though Fiesta is essentially an oddly shaped oval, the wind was only at my back for maybe 1/8 of it. The rest of the time it was in my face or cross. I think there must be some topography / mix of land and water that causes the wind to swirl in odd ways. Since I ride against the PM, it does not matter but it is always nice to have the wind at your back at least 50% of the time.
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Old 05-28-19, 05:54 PM
  #13458  
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127 pounds sucks. Last hill climb this weekend before a break to train and eat.
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Old 05-28-19, 06:33 PM
  #13459  
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Originally Posted by gsteinb View Post
127 pounds sucks. Last hill climb this weekend before a break to train and eat.
I thought you were my height (5'7") but that's close to impossible with that weight.

I'm trying to get down to about 142, and that's about 2.1 pounds per inch. I'm about 7 pounds off and have about 6 weeks to get there. I could probably get lower but at that point I'm cannibalizing muscle mass. Any tips?
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Old 05-28-19, 06:37 PM
  #13460  
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Originally Posted by furiousferret View Post
I thought you were my height (5'7") but that's close to impossible with that weight.

I'm trying to get down to about 142, and that's about 2.1 pounds per inch. I'm about 7 pounds off and have about 6 weeks to get there. I could probably get lower but at that point I'm cannibalizing muscle mass. Any tips?

5'6" I'm under 2 pounds per inch.

We all eat more than we need to. We just simply do. That doesn't make it fun, but it is doable. Eat wildly clean. Stop before you're full. Realize you have enough fuel in your system for many riding scenarios. It's an eating disorder with an excuse of sport. But I'm surely no slower. Power is all the same.
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Old 05-29-19, 08:19 AM
  #13461  
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Thanks.

I probably don't eat clean enough (I don't junk out either) but I do control my portions fairly well.

I definitely have an eating disorder of sorts and can essentially as much as I want without getting full (probably top out around 20 hot dogs). My stomach expands well so I can eat more than everyone else, even as at am half their size. Its generally limited that via tracking on calorie app and a strict diet but on vacation I went a bit crazy; not as bad as the past but there was a 4,000 calorie meal at McDonalds after they gave me too much food (oops, an extra Big Mac meal, no choice but to eat it!).

Noticed the same thing about power; no matter if I'm 170 or 140, my FTP is more or less the same depending on my CTL.
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Old 05-29-19, 09:09 AM
  #13462  
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Originally Posted by furiousferret View Post
Thanks.

I probably don't eat clean enough (I don't junk out either) but I do control my portions fairly well.

I definitely have an eating disorder of sorts and can essentially as much as I want without getting full (probably top out around 20 hot dogs). My stomach expands well so I can eat more than everyone else, even as at am half their size. Its generally limited that via tracking on calorie app and a strict diet but on vacation I went a bit crazy; not as bad as the past but there was a 4,000 calorie meal at McDonalds after they gave me too much food (oops, an extra Big Mac meal, no choice but to eat it!).

Noticed the same thing about power; no matter if I'm 170 or 140, my FTP is more or less the same depending on my CTL.
In general, if the body weight or more conservatively, body mass goes down VO2 max goes up - (ml of O2 consumed)/ body weight/mass).
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Old 05-29-19, 09:14 AM
  #13463  
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I'll take that!
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Old 05-29-19, 12:58 PM
  #13464  
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Not to be a turd, but that is the units in the formula!

Anyway, I knew going in I would get all three but moved the 3x8 up to 3x10 today while not perfectly fueled or ready. Just the way meetings and crap landed today.

I got two of the three 10 minute hits successfully.

Instead of bricking the third one off the rim a couple minutes in, I tossed in some meaningful shorter efforts on the tail end of the 2x10 min so that my total "work time" was at target.

I'm going to shift my outdoor TT workout to early morning weekend. It's been way way too hot for anything daytime recently. It's been 90's up until 30min before sunset.

I got some sweetness in the mail recently I need to show off once I'm done installing it on the TT bike. Not sure I'm good enough for the bling!
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Old 05-29-19, 01:39 PM
  #13465  
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Then do not be one. mL/(kg∑min)

There is a local coach in SD that has an empirical formula to calculate VO2 Max based on climb times of a local hill. So the lower the rider weight, the faster the time (for the same power) and higher VO2 max result. YMMV.
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Old 05-29-19, 10:30 PM
  #13466  
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Oy I’ve been stymied of late weatherwise. I’ve been needing to get some mock TT efforts in at around 5800 ft. I need a flat course, relatively close to home. Last weekend we were supposed to go camp at Frazier Park so I could ride in the Lockwood Valley. But: rain.

Our friends with the cabin in Big Bear graciously lent us their place, where it snowed one day and rained another. I got out onto a nice stretch of flat by Baldwin Lake in between the snow and rain. I was higher than I wanted to be, at 6700 ft.

Wow that sucked. I was fine at normal efforts but short suprathreshold TT efforts, I just couldn’t breathe. Not wheezing- gasping. Actually had to come out of aero and sit up for stretches of time. Power was 15-20% below my home training elevation of 1200 ft.

My 10 K Effort was better than my 5K though. And no aero anything- no disc, 30 mm deep front wheel, no ski suit, no TT helmet, no shoe overs. Power 18% down over my sea level qualifier time from last year. And sitting up maybe 20% of the time. All that and my time was still a full minute faster than last year’s qualifying time (a race which I won).

So that’s good and I’ve just got to get my **** together learning what it feels like to do these short hard TTs in aero at altitude. Figure out how to cope with how terrible it feels, stay in position, stay focused.

Hoping to make it to Lockwood but the forecast is calling for thunderstorms. Annoying. Might have to settle for a lesser altitude of a hilly course. In a pinch, I could always race Piru.

Ive decided to head to NSG early, to get some work in on the course (with my luck it will rain there too). Physiologically going up a week early has some negatives. But for me, with little experience racing distant venues, the extra prep time will really help.
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Old 05-30-19, 11:14 AM
  #13467  
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^
good luck!
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Old 05-30-19, 11:14 AM
  #13468  
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does this look fast?


Went to a buddy's house last night to optimize my TT fit (@wktmeow). It was fine on the trainer, but this morning during TTT practice I was sliding forward a bit and my knees were hitting my elbows, which made them flare out which is totally un-aero. Might have to push the seat back a bit.

During one of our two practice runs we clocked a ~30 MPH lap, which was good for fifth place for Fiesta Island on Strava. Thing is, the first four are all the same time from a different TTT team, so it's effectively second. Also, one of our guys is sick so we only had three! Maybe next week we can take it during our final two practices before state champs next weekend.

Also, don't worry, I have a fast front that I was riding today (Hed Jet 60, Corsa Speed 23C and a latex tube).
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Old 05-30-19, 11:16 AM
  #13469  
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Getting somewhere. My motto on some of these workouts is "free the mind and the legs will follow".

You know from the numbers you're not fatigued. You see your HR ramp and know you'll make it. You just have to tell your mind to *** off and let your legs have at it.

2x20 at 270w today, just 2 min between sets.

A new milestone.
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Old 05-30-19, 11:25 AM
  #13470  
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Originally Posted by Heathpack View Post
Oy Iíve been stymied of late weatherwise. Iíve been needing to get some mock TT efforts in at around 5800 ft. I need a flat course, relatively close to home. Last weekend we were supposed to go camp at Frazier Park so I could ride in the Lockwood Valley. But: rain.

Our friends with the cabin in Big Bear graciously lent us their place, where it snowed one day and rained another. I got out onto a nice stretch of flat by Baldwin Lake in between the snow and rain. I was higher than I wanted to be, at 6700 ft.

Wow that sucked. I was fine at normal efforts but short suprathreshold TT efforts, I just couldnít breathe. Not wheezing- gasping. Actually had to come out of aero and sit up for stretches of time. Power was 15-20% below my home training elevation of 1200 ft.

My 10 K Effort was better than my 5K though. And no aero anything- no disc, 30 mm deep front wheel, no ski suit, no TT helmet, no shoe overs. Power 18% down over my sea level qualifier time from last year. And sitting up maybe 20% of the time. All that and my time was still a full minute faster than last yearís qualifying time (a race which I won).

So thatís good and Iíve just got to get my **** together learning what it feels like to do these short hard TTs in aero at altitude. Figure out how to cope with how terrible it feels, stay in position, stay focused.

Hoping to make it to Lockwood but the forecast is calling for thunderstorms. Annoying. Might have to settle for a lesser altitude of a hilly course. In a pinch, I could always race Piru.

Ive decided to head to NSG early, to get some work in on the course (with my luck it will rain there too). Physiologically going up a week early has some negatives. But for me, with little experience racing distant venues, the extra prep time will really help.
They say train low, rest high. Not putting out power at altitude is probably not helping much. But perhaps the sleep/rest at altitude can.
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Old 05-30-19, 12:20 PM
  #13471  
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Originally Posted by Radish_legs View Post
They say train low, rest high. Not putting out power at altitude is probably not helping much. But perhaps the sleep/rest at altitude can.
The point of the altitude work is not training, my race is in two weeks so the training is effectively all done.

The point is data collection- understanding what kind of power decrement I should expect at race altitude, figuring out what my HR is going to do, experiencing the RPE for the race effort at that altitude and what parameters I should be using to pace my races. There are all things that will help me to race technically well.
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Old 05-30-19, 12:49 PM
  #13472  
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T-Monk, I am more intrigued by the garage. It looks like a bed frame behind you with a car of the same color behind it? And I noticed the person doing laundry.
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Old 05-30-19, 01:20 PM
  #13473  
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Originally Posted by caloso View Post
Yeah, it was super fun. Tons of people in lots of categories: kids, teens, lots of women riders which is awesome to see, old fart roadies like me. The course looped around and swooped into a motocross course so there were these big tables and banked corners. And there was a taco truck. I seriously think I need to get a mountain bike now. There's a series leader jersey for each category and the winner each night gets to wear the kingly robe for the podium. So. Much. Fun.
No cape this week, just a big fat DNF. This week's course was especially rocky in the first half and I flatted before I could get to the flat, smooth dirt road portion where I was going to engage the hyperdrive. The worst part was that I had a tube but no CO2 cartridge or pump with me, so I couldn't even ride the whole course. Just shouldered the bike and walked back to start/finish. The CX bike giveth and the CX bike taketh away. *sad trombone*

But the best part was listening to my son on the way home. He finished 4th again but was only 30 seconds behind 3d and he spent most of the ride home dissecting the race and thinking about where he lost time, where he took a good line vs. a bad line. It's awesome to hear him so excited about it.
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Old 05-30-19, 01:43 PM
  #13474  
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Originally Posted by TMonk View Post


does this look fast?

yes
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Old 05-30-19, 01:56 PM
  #13475  
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30 min of over/under intervals on the TT bike for me today. 5 min each at 112%/90%. Felt easy at first and then it felt pretty hard.

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