Training Status??? (IV)
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Raced today, then tacked on an hour @90% rather than paying to get dropped in the P12 along with the other 2s doubling up.
FTP is coming along it seems, but I need the intensity for racing. Hoping a couple intervals workouts plus a couple races will be enough intensity to do well at the new Off The Front stage race next weekend (really only care about the road race).
FTP is coming along it seems, but I need the intensity for racing. Hoping a couple intervals workouts plus a couple races will be enough intensity to do well at the new Off The Front stage race next weekend (really only care about the road race).
I'm glad I did it if only for the wake-up call that I'm not actually as fast as I thought I was right now.
commu*ist spy
I JUST found out that my garmin 500 is capable of estimating NP, TSS and IF (who knew!!). the question now is if they're at all accurate.
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since I have 1 hr time for anything between sick mom and work, I've been doing 5x5 or 6x5 at 110% with 5 min rbi (zwift gorby). After 2 weeks might make it 6x6 at 110 ftp
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I did 4.5 hours outside on Saturday. TrainingPeaks has me at 262 TSS for that ride. My 510 had me at 555 TSS. Doesn't seem accurate, although I wouldn't rule out me having some setting messed up in Garmin to get that number so off.
commu*ist spy
did you set your FTP in there? if not i think garmin assumes you have a 200 ftp
commu*ist spy
i guess the main question is how accurate is the normalized power calculation on the garmin 500, compared to more specialized software like training peaks or golden cheetah? the other stuff, TSS, IF are all derived from NP.
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It's accurate as long as the Garmin knows your FTP.
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It'll be different to GC and Strava because they use different algorithms.
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Heavy does of VO2 intervals. Still struggling with repeatability on the later intervals, but it's getting better.
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I have the same FTP loaded in my 520 and Training Peaks. The Garmin gives a value ~7% higher than TP, but it's very consistent. Since it's consistent, I ain't messing with it. I haven't compared NP between the two.
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Demain, on roule!
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Demain, on roule!
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Hit some 2x20's at 98 and 100% this morning on Fiesta, followed by a 1x3' at 118% up Linda Vista road. Felt good throughout.
It was fun on the Island this morning, low wind, fast laps (<10 min). I think if I was able to enjoy them I probably wasn't going hard enough
It was fun on the Island this morning, low wind, fast laps (<10 min). I think if I was able to enjoy them I probably wasn't going hard enough
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6x3' vo2 max.
That's the stuff.
That's the stuff.
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7x90"
Start at ~120% and ramp up to ~170%
Hurts less that way. But overall it didn't hurt too much. VO2 hurts more. Only quit at 7 cuz I wanna be fresh as a daisy on Saturday. Mini-target race. Race is 10x9 mile laps with a short hill each lap. I haven't combined distance with anaerobic efforts yet though so we will see what happens.
Start at ~120% and ramp up to ~170%
Hurts less that way. But overall it didn't hurt too much. VO2 hurts more. Only quit at 7 cuz I wanna be fresh as a daisy on Saturday. Mini-target race. Race is 10x9 mile laps with a short hill each lap. I haven't combined distance with anaerobic efforts yet though so we will see what happens.
Cat 2
Today must have been 3 minute interval day for everyone. I did 9x3min at just above 120%. Outside, even. Took the workout I was scheduled for the trainer and replicated pretty close outside. Cut the rest (from 3 to 2 minutes) and my power was a bit higher. Ran out of daylight and soft pedalled it home in the dark with just a rear light. 73 Minute and 112 TSS.
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Today must have been 3 minute interval day for everyone. I did 9x3min at just above 120%. Outside, even. Took the workout I was scheduled for the trainer and replicated pretty close outside. Cut the rest (from 3 to 2 minutes) and my power was a bit higher. Ran out of daylight and soft pedalled it home in the dark with just a rear light. 73 Minute and 112 TSS.
But then if I think about it, it's 4 minutes rest per 6 minutes work... so maybe not so hard? idk, I'm not very fluent in short rest stuff, I've always taken whatever rest I needed to feel good again, typically between 5 and 10 minutes depending on the interval. Can't decide if you did a VO2 or threshold workout lol
Cat 2
Idk why but 9x3 at 120% w/ 2' RBI seems crazy hard.
But then if I think about it, it's 4 minutes rest per 6 minutes work... so maybe not so hard? idk, I'm not very fluent in short rest stuff, I've always taken whatever rest I needed to feel good again, typically between 5 and 10 minutes depending on the interval. Can't decide if you did a VO2 or threshold workout lol
But then if I think about it, it's 4 minutes rest per 6 minutes work... so maybe not so hard? idk, I'm not very fluent in short rest stuff, I've always taken whatever rest I needed to feel good again, typically between 5 and 10 minutes depending on the interval. Can't decide if you did a VO2 or threshold workout lol
Definitely vo2, thoufg. This would have been a real tough workout on the trainer, but doing it outside made it (at least mentally) easier. Still hit all my numbers except the last which was less than 5% under.
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Idk why but 9x3 at 120% w/ 2' RBI seems crazy hard.
But then if I think about it, it's 4 minutes rest per 6 minutes work... so maybe not so hard? idk, I'm not very fluent in short rest stuff, I've always taken whatever rest I needed to feel good again, typically between 5 and 10 minutes depending on the interval. Can't decide if you did a VO2 or threshold workout lol
But then if I think about it, it's 4 minutes rest per 6 minutes work... so maybe not so hard? idk, I'm not very fluent in short rest stuff, I've always taken whatever rest I needed to feel good again, typically between 5 and 10 minutes depending on the interval. Can't decide if you did a VO2 or threshold workout lol
I do the straight from the book CTS time crunched race plans. Yesterday was 5x3min power intervals. It would have been 130% of hour power or 120% of 20min. But only like 112 or 113% of their 8min test. I ended up adding one extra to make it 6x3min. 3min RBI on each. At some point the plan jumps you down to a 2min RBI in a few weeks.
I'm on week 5 or 6. Pretty sure 6. I was hesitant the power gains this time around would be so drastic like last time. But so far, whoa.
The first time I did a plan I missed or punked out a few workouts by saying "well, that outdoor ride had XXmin in power zone X, so we're good". This time, I'm doing every single workout exactly as shown.
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Was at the front door at 5:30 ready to get 3 hrs of z2 b4 work, but really didn't want to and decided to work on my bike for a bit and do an interval workout instead (5x8' at 102%). Got through the first two just fine but didn't really want to do a third... so I didn't.
Just didn't have it this morning. That's ok! We'll save it for another day.
Just didn't have it this morning. That's ok! We'll save it for another day.
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Same with me this morning, deferring until lunch time. The heavy fog didn't help my motivation
4x8' @ 110-115% planned today on the TT bike, with skinsuit, helmet, shoe covers but no rear disc because I haven't glued the tire yet.
Will be interesting to see how close I can get to a full lap per interval around Fiesta.
Not looking forward to the leg or lung sensations though.
4x8' @ 110-115% planned today on the TT bike, with skinsuit, helmet, shoe covers but no rear disc because I haven't glued the tire yet.
Will be interesting to see how close I can get to a full lap per interval around Fiesta.
Not looking forward to the leg or lung sensations though.
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Actually looking back at last week's efforts, my first one was 110% and the rest were a little lower, so I guess my target this week should be 108% - 112% or so. Assuming my threshold estimate is still accurate. I'm going off of the Montezuma climb at camp plus about 10 watts.
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Planned to do sweet spot 2x30's this morning but had to cut it short. A guy on the trail flagged us down saying Help. He was having trouble breathing, turns out he had pneumonia and COPD. Called 911 and sat with him until the EMTs arrived. I think he will be okay, and at least he may get a warm bed and a meal before returning to the river.
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@caloso crazy! Good on ya for being a good Samaritan and helping him out.
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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