Training Status??? (IV)
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Smashed myself last two days. 322 TSS in 4 hours, between two days. TSB is -28. Easy workout tomorrow, and then some work travel, I'll probably take some rest on this trip.
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I'm a little unsure of what I should do this week for training. Grasshopper on Saturday was an estimated 375 TSS (power died halfway through). And I skipped riding on Sunday, then skipped today still feeling fatigued. And when I rode to work I realized my knee is in slight pain from mashing all those hills on Saturday. I had 34/28 and still. And now its supposed to rain for a few days. So not sure... Sore knee plus rain plus no racing and all the riding this weekend is a good excuse to lay off all week. But I really should get something in this week, maybe some higher cadence sweet spot or tempo.
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Being a somewhat lacklaster last 4-6 weeks, not really tailing off just not building. This week will be more of the same due to San Dimas on the far end, but I'm looking forward to putting in a solid two weeks of hard training after that before resting.
Tomorrow I'm going to get a good workout in, plan is ride 3x8' at 102-107% and 3x3' at 120-130%. in no particular order, and at Fiesta and Mount Soledad.
Tomorrow I'm going to get a good workout in, plan is ride 3x8' at 102-107% and 3x3' at 120-130%. in no particular order, and at Fiesta and Mount Soledad.
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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
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I slept hard last night.
It was the first time I've slept like that without the aids of alcohol and sleeping pills in quite awhile. It was fantastic.
It was the first time I've slept like that without the aids of alcohol and sleeping pills in quite awhile. It was fantastic.
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tough day lol 2hrs with 8x4min supposed to have been at 112% but after finishing 2 of them I knew things wouldn't go so well on subsequent attempts and I lowered the target 2% it was still tough!
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1x8' 102%
1x3' 122%
1x6.5' at 110%
1x3' at 120%
1x9.5' at 104%
Skipped the last 3' interval because I was a little haggard at the end. I felt spritely and good but I could tell that my fitness is starting to decline so I'm glad that I got a solid workout in. Hopefully I race hard this weekend and follow it up with 2 solid weeks of training!
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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
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Hip was back to feeling pretty good over the weekend, so worked up to 4x15 + 1x30 ~84% on Sunday with 65% z2 for the rest of it. Felt easy, which is what it should feel like, which made me happy.
Right now my hip feels odd but not like outright painful, just kinda tight. I've been using adhesive toe warmers inside my tights to keep the muscle warm since it's been in the mid 30's out, but because of that when I went out to ride today I couldn't tell if it was hurting, if the toe warmers were working too well and burning, if the cold was making it tight, or if all was OK. So I spun for 20min outside and even though it's likely fine figured it was kinda dumb to chance it, and may hop on the trainer later to make sure all is well.
Whenever this is dealt with I get to start intervals, which I am so excited about!
Right now my hip feels odd but not like outright painful, just kinda tight. I've been using adhesive toe warmers inside my tights to keep the muscle warm since it's been in the mid 30's out, but because of that when I went out to ride today I couldn't tell if it was hurting, if the toe warmers were working too well and burning, if the cold was making it tight, or if all was OK. So I spun for 20min outside and even though it's likely fine figured it was kinda dumb to chance it, and may hop on the trainer later to make sure all is well.
Whenever this is dealt with I get to start intervals, which I am so excited about!
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Had some fun riding with some random dog who was playing in the field, it would run up to join me on the other side of the fence, I would increase pace to match, and then after a minute or so when it got tired it ran back to its people. Did this a few times.
¯\_(ツ)_/¯
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my ctl is plummeting with all this rain. trainer is fine but does not return the numbers I'm used to, despite it feeling like pretty decent work. kickr has my cadence pretty dialed around 100 though, so that's nice. And I'm enjoying the netflix.
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Had a buddy text me last night asking if I wanted to come on a group ride today since weather is nice for two days before the rain/snow hits this weekend. 2:17 for 46.5 miles and a 2000ft climb in the middle. Not a bad day on the bike. Supposed to be a rest week after chico, but oh well; I'll call it a social outing. Ready for it be group ride season again!
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Tuesday Night Worlds with about 100 ppl in a light rain. I did well power wise, but my pack riding skills need to improve much more. I need to learn to be aggressive again and stay closer to the front; I was strong enough to stay with the fast group but I had to cover so many gaps passing slower guys and popped. I've been riding a lot, just not in groups and I need to re acclimate to the nuances and build a comfort level in those conditions. Some guys can just jump right into a large pack after a long layoff and be fine, I have to build myself up.
Also it was a super fun time. Despite this ride being for the guys that weigh 120 with 5 w/kg, its still a blast.
Also it was a super fun time. Despite this ride being for the guys that weigh 120 with 5 w/kg, its still a blast.
Last edited by furiousferret; 03-20-18 at 09:50 PM.
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I did a group training ride on Zwift for the first time this morning. It was pretty enjoyable, actually.
Hear myself getting fat
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I tried 3 sets of 30/15 intervals. I only made it through 2 sets. I think the aim of that session is to keep your HR at 90% of VO2 Max HR spending as much time there through out the session and not kill yourself with power. On Thursday I'm going to try 4X8 but with longer rest intervals maybe 4 minutes, to make sure I complete all 4 intervals. And I'll ambitiously shoot for 105-110% of FTP.
As a beginner would those types of VO2 intervals be enough during the week? My other weekly rides are commutes into work. And now that spring is here and the snow is gone I'll do some longer rides (4+hours)on the weekend (probably just one on either Sat/Sun).
I'll see how my body responds to this.
As a beginner would those types of VO2 intervals be enough during the week? My other weekly rides are commutes into work. And now that spring is here and the snow is gone I'll do some longer rides (4+hours)on the weekend (probably just one on either Sat/Sun).
I'll see how my body responds to this.
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I tried 3 sets of 30/15 intervals. I only made it through 2 sets. I think the aim of that session is to keep your HR at 90% of VO2 Max HR spending as much time there through out the session and not kill yourself with power. On Thursday I'm going to try 4X8 but with longer rest intervals maybe 4 minutes, to make sure I complete all 4 intervals. And I'll ambitiously shoot for 105-110% of FTP.
As a beginner would those types of VO2 intervals be enough during the week? My other weekly rides are commutes into work. And now that spring is here and the snow is gone I'll do some longer rides (4+hours)on the weekend (probably just one on either Sat/Sun).
I'll see how my body responds to this.
As a beginner would those types of VO2 intervals be enough during the week? My other weekly rides are commutes into work. And now that spring is here and the snow is gone I'll do some longer rides (4+hours)on the weekend (probably just one on either Sat/Sun).
I'll see how my body responds to this.
https://www.ncbi.nlm.nih.gov/pubmed/...adaptations%20
This guy seems to have a real good handle on it:
https://sparecycles.blog/2017/12/13/prescribing-vo2max/
For me, I did them for a cycle and had gains. 2x a week, 3 sets of 10.
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I believe 30/15 is based off this study in which they do 2x a week:
https://www.ncbi.nlm.nih.gov/pubmed/...adaptations%20
This guy seems to have a real good handle on it:
https://sparecycles.blog/2017/12/13/prescribing-vo2max/
For me, I did them for a cycle and had gains. 2x a week, 3 sets of 10.
https://www.ncbi.nlm.nih.gov/pubmed/...adaptations%20
This guy seems to have a real good handle on it:
https://sparecycles.blog/2017/12/13/prescribing-vo2max/
For me, I did them for a cycle and had gains. 2x a week, 3 sets of 10.
Thanks for the link to that blog, good stuff. Perhaps I should try the 3X10 30/15, what was your rest interval? Right now I think I'm at 3-4 minutes I believe.
You did them for a cycle, 4 weeks?
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6 weeks, my rest was between 1-4 minutes. Since I did them outdoors my rest was determined by stoplights or where I was on a hill, etc. I made sure my HR was down below 150 before I went again.
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Recovery ride today and probably for most of the rest of the week. Weather is gonna get ****ty and one of the races this weekend is already cancelled. The other probably will be as well. Got invited to go down to Sedona, AZ with a coworker for some big mtb ride, but not sure I want to go out of town again this weekend. Long drive to go ride mountain bikes when I could just wait a few weeks and do it here.
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Recovery ride today and probably for most of the rest of the week. Weather is gonna get ****ty and one of the races this weekend is already cancelled. The other probably will be as well. Got invited to go down to Sedona, AZ with a coworker for some big mtb ride, but not sure I want to go out of town again this weekend. Long drive to go ride mountain bikes when I could just wait a few weeks and do it here.
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Bruh, why didn't you say anything? Next time hit me up, we have a spare bedroom which we just fixed up. Its nice now, we just need to fix up the spare bathroom, its functional...like a dude wouldn't care but its not up to the wife's standards yet.
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this training block is making me feel inadequate, which I suppose is a good thing, I was feeling a little too good about myself for awhile lol today was 3 sets of 7x70sec @ 125% (40 sec rest between), did the first set OK, 2nd set was getting tough so I lowered the target 2% and got through it, albeit with 2 pauses along the way. I used to try to do stuff like this sitting and spinning, but I think I do a little better and don't fatigue as much by mixing in standing efforts and lower cadences.
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I overslept and missed the Zwift training ride I was planning on. I cannot believe I just typed that sentence.
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Nonsense
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3x12 @ 97% (or what would've been 97% 4 months ago). Boa popped in the middle of the 4th one. Considering how inconsistent my training has been recently and considering how sluggish I feel given the past 2 weeks of chillin, I'm pretty OK with it, the numbers are roughly on par with what I was putting out when I started my FTP pumping in the fall, and I was holding back.
Hip held up just fine. Looks like full steam ahead, finally. I guess I'll be doing base 2 through mid April :O
Hip held up just fine. Looks like full steam ahead, finally. I guess I'll be doing base 2 through mid April :O
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Don't tempt me. My car is already screaming at me with the number of miles I've put on it this spring. It's looking like I might get one more good day of skiing this year if the weather plays out the way it's supposed to. So I'll stay here and do that.
Oh, training thread.. Another easy hour. Widened the pads 1 notch on my tt bike (@tetonrider). Shoulders liked that quite a bit, not sure on how the position looks, but it feels more comfortable.
Oh, training thread.. Another easy hour. Widened the pads 1 notch on my tt bike (@tetonrider). Shoulders liked that quite a bit, not sure on how the position looks, but it feels more comfortable.
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6x5’@110% (I think. This was on the gym watt bike and I don’t quite trust the readout)