topflightpro

Funny you mention this. I'm on a recovery week and earlier this evening, I couldn't figure out if I was just hungry or starting to feel sick.

Ttoc6

Zwift race. Finally able to finish a race in the A field. Made the brake (put in 3 or 4 big digs to separate out the field) then got dropped as I wasn't paying attention on a section where I thought it would slow up. Hung out in no mans land for a bit then fell back to the few other A racers. Sat in for the sprint and won out of the group with a pretty great sprint for me (factoring in I hate sprinting on the trainer and haven't done hardly any work above threshold yet this year).

wktmeow

Raining pretty hard out here today, so I settled for indoors

I notice that when I decide to do the trainer, I tend to put it off later and later in the evening and usually end up not getting to bed on time because of it.

Started today's workout at ~9:20, bed time is usually 10ish :\ . First hard workout since getting over the cold.

4x8' @ 110ish% according to my most recent 20 min test. Although, I thought 90% of the avg of 2x8' intervals is supposed to be around FTP, so if I could do 4 of them maybe I had a bad test (4th set was a solid 112%).

Also I've been foregoing Zwift and movies on the trainer so far this season and just blasting some music. It's actually feeling a little easier on the mind to not try to focus on two things at once these days.

Dreading Thursday - two 15 minute sets of dirty thirties

TMonk

I took yesterday off and am being a little lazy about getting out the door right now... Still pretty wet out there. Training camp should be good for ~10 hrs, but so far I only have 3 this week from Monday. Must. Get. Going. Soon...

hubcyclist

90mins 5x12 sweet spot today

mattm

2 hours this morning @ 7 am.

Got a flat, so it goes.

ancker

Finally feeling like I ride bikes again after 5 weeks of respiratory/sinus crap, then a few weeks taking it easy to build back up to normal.

Today had 1:20 of Z2 planned. Made it 40 minutes before boredom took over. I'd rather do death intervals every day of my life forever than steady Z2 crap on the trainer.

caloso

6 x (3'+3') on the gym wattbike.

I hate using the gym at lunch. I usually will try to time it to go after 2 if possible, but had a bunch of meetings this afternoon, so I had to go at noon. Stuck in with the grunters and stack-slammers. One of them said "Sure is busy. Must be January. I wonder how long this will last." Condescending jerk. I put in my earbuds and did my thing.

TheKillerPenguin

3hrs with 6x15 @ 82% on the trainer. I sorta like doing this indoors, it prevents me from going too hard and I don't have to spend 15 minutes getting dressed before starting out.

rubiksoval

1 hour and 3 seconds = 114 TSS. Pshhhh.

224w average, 353w normalized. All from 6 x 30s.

TSS is silly sometimes.

Ttoc6

Was going to do a zwift race because motivation to do actual intervals is lacking. Made it over the top of the "box" hill climb but I was absolutely toast. Nigh on a lifetime power best for the 7 minutes climb of just trying to hold onto wheels. Ended up riding a half hour of the race + a 20 minute warmup and then an hour easy on trainerroad afterwards watching breaking bad.

caloso

I believe it. I did a 6 x 1' session last summer where I broke 100tss in 50-something minutes total. To be fair to the algorithm, I was pretty wrecked after...

hubcyclist

2hrs for me today 3x20 @ 88, 92, and 89% 123TSS

Hermes

I did an interesting fun workout at the indoor track on Tuesday. We had a group of 12 racers with a coach. After our warmup, he organized a workout by splitting the group into an A and B groups - fast and not as fast.

The goal was for the A group to entice a rider from the B group to take a lap on the field (the field was defined as the coach on a motor at 24 mph). The A group had to take a lap solo first which would score one point. After that, an A would have to take a lap with a B on his wheel. That would score two points for the A and two points for the B.

The coach was on the motor at the relief line which is halfway up the track. One could ride with the motor or take laps or both. The game was on for 30 minutes. After the finish, we tallied up our points.

An A rider would approach from below and ask if a B rider wanted to take a lap. The A would lead and then the two would dive from the relief line to the pole lane. Many times two or three two person teams would dive off the relief line and take a lap.

I did several laps with different A racers. Review of my post ride data showed the speed was typically 28 mph when taking a lap. Alas, I was in the B group.. It was a good workout and skill building exercise. We did a second set at 20 minutes. I rode in 90.6 gear inches or 47/14.

TexMac

which is better for raising your fpt
sweet spot + VO2MAX
sweet spot + threshold

aplcr0331

SS + VO2 is more of the push FTP up from below and pull up FTP from above. I don't think SS + Threshold would work unless maybe your a TT person or a Triathlete. Smarter people will chime in, but I think of the two choices your fist one, SS+VO2 is better.


I hate threshold, because I'm a *****.


If you really want to get into the weeds, start reading Seiler and more about Polarized training (simplified as the 80/20 rule).

Ygduf

Ttoc6

One of my first dedicated above threshold workouts in quite a while. 3x(3x3min) in the vo2 max range. Those last couple were hard. Finished it up with about 40minutes of easy spinning.

jsk

The whole point of SST is that it produces a lot of the same adaptations as training at threshold, but takes less recovery so you can do more of it. So SST + Threshold doesn't make a whole lot of sense except maybe for masochists training for TT's.

VO2Max and Anaerobic work hits different systems and produces different adaptations. So SST + VO2 makes more sense, just make sure you have some easy and/or recovery days in there. Doing 4-5 days of SST plus 1-2 of VO2 during a week sounds like a good way to burn out.

aplcr0331

Did 4X10 SS intervals between 94%-99% of FTP. Tried to spend more time in the drops.

rubiksoval

Cusick and Coggan and all of that crew say that simply doesn't work.

In my personal experience, it's not very good, either.

rubiksoval

Fitness on the continuum.

Start with the second, move to the first.

A lot of my winter workouts are sweetspot and threshold and start moving towards the higher intensities the closer to the race season (in general).

In real life, though, I like to hit a larger range of intensities than that year round, I just do it in different doses with the most high-intensity occurring during race season and the least at the start of winter.

That's basic periodization to a degree, general -> specific.

ancker

Have 2x15m @ 88% today. Meh.

hubcyclist

this is purely observational from what is pre-packaged in trainerroad (I'm clearly not a coach or good enough in my own right to dole out advice!)

I follow their sweet spot base program, and in the high volume version, which I'm loosely following, the intervals are exclusively sweet spot range, and the weekly time volume is ~10hrs. The mid level program seems to incorporate a mix of sweet spot and vo2, I can only presume that in a high volume situation doing sweet spot and vo2 would lead to burnout but mid volume (6hrs) is more amenable to adding higher intensity stuff. I like just doing sweet spot because I'm a wimp and I dread the day when I finally have to start going over threshold lol

TexMac

Thanks