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Training Status??? (IV)

Old 03-05-20, 02:14 PM
  #14376  
burnthesheep
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What kind of volume were you coming off of before the week not riding? I don't think 20w in a week sounds right. Imagine if you did a solid taper for an event for a week with really low TSS. Your TSB would have to go over +15 to 20 for at least 4 to 5 days to start to detrain. Most folks go for positive TSB in that range just for an A-event.

I'd keep at it for a few days and look into your equipment and you'll probably be back in it.
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Old 03-05-20, 02:44 PM
  #14377  
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Coming off a week vacation from the bike the first day back in the saddle always feels off, but after that I feel well rested and stronger. I don't have a lot of power data to tell you whether my numbers are low or if feeling off is just perceived exertion, but 20W loss seems higher than it should. Go with bts's advice to keep at it and you'll probably be right back where you were or better.
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Old 03-05-20, 07:51 PM
  #14378  
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IMO,

Anyone that can do ftp indoors is a practicer of black magic.
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Old 03-06-20, 08:06 AM
  #14379  
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Just to answer questions above: I had been doing 10-12hrs prior to vacation, left with CTL around 80 and TSB -9 and came back CTL 68 and TSB +35. I thought I'd be a bit sluggish for a couple of rides but now a couple of weeks back my HR/RPE aligns with power set 7% lower compared to what I was doing before I left (I use 2 power meters trainer and pedals and they're consistent). I'm surprised at how much lower I have to be at the moment. I wasn't all that keen on taking a week off right before starting build, hopefully can claw back a bit in the next few weeks
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Old 03-06-20, 09:20 AM
  #14380  
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Another track workout last night at Carson, Velo Sports Center. It was similar to Tuesday with 4x750Km accelerations with 5' RBI and gear changes and then 3x6lap motor team pursuit with partner. 2laps of race pace with racer one leading, 2 laps of motor led acceleration and two laps of race pace with other racer leading. 2 - 4 gear inches over race gears pursuit bars.

This was a harder workout than Tuesday FWIW.

Interestingly, I am slightly faster in pursuit bars this year than previous years and I can spin 96 gear inches without a problem. When I started, I was racing 88 gear inches that seemed hard. In my 7th decade, I am faster in pursuit and the 500 meters and I did finish the motor burnout with the other racers last night during warmup so there is that. Life goes on.
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Old 03-06-20, 09:45 AM
  #14381  
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Awesome work Hermes. In my 5th decade I'm trying to claw back the sprint numbers I had in my 40s. Really amazing gains you are making.
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Old 03-06-20, 11:55 AM
  #14382  
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Originally Posted by hubcyclist View Post
accepting the sad reality of what appears to be 20w reduction in FTP after just a week of vacation. Did 4x5min @ 108% (was supposed to be 7x5). This was 297w, where my old threshold was 295 so that was sad lol It was also tough, I might have made it for all 7 but I've got the lack of intensity+lower threshold psyching me out. My HR was definitely in the hurt zone (176bpm) at the 5min mark
Right there with you. My first threshold workout since being back from the UK, 5x8 @ 102% and I couldn't even make it past the 1st interval. On a positive note, I'm at my pre vacation weight, which I thought I wouldn't hit until next month.

The bigger issue for me is I've been lackadaisical since Thanksgiving. Better off than I was in past years, but getting into peak form in July isn't a great recipe around here.

I'm sure it'll jump it'll jump back quickly for both of us.
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Old 03-06-20, 12:43 PM
  #14383  
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Originally Posted by furiousferret View Post
Right there with you. My first threshold workout since being back from the UK, 5x8 @ 102% and I couldn't even make it past the 1st interval. On a positive note, I'm at my pre vacation weight, which I thought I wouldn't hit until next month.

The bigger issue for me is I've been lackadaisical since Thanksgiving. Better off than I was in past years, but getting into peak form in July isn't a great recipe around here.

I'm sure it'll jump it'll jump back quickly for both of us.
So how much over your pre-vacation mass did you gain over the trip, and did you have to do anything drastic to shed the extra picked up on vacation?
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Old 03-06-20, 02:26 PM
  #14384  
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Originally Posted by echappist View Post
So how much over your pre-vacation mass did you gain over the trip, and did you have to do anything drastic to shed the extra picked up on vacation?
I was 146 when I landed on Sunday, and hit 142 (my weight pre vacation) today. My race weight is 132-139. Took me a few days to get my leap year birthday meal out of my system:




Every morning I rode the exercise bike at the gym fasted for 30 minutes, and tracked my calories. We walked about 4-8 miles a day, and I pigged out at restaurants, but tracked my calories and ate the bare minimum otherwise (airplane meals, convenience stores, etc.). Lots 1000+ kj rides since I've been back.
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Old 03-06-20, 04:10 PM
  #14385  
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Want!
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Old 03-06-20, 05:41 PM
  #14386  
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Originally Posted by Cypress View Post
First anaerobic workout of the season is tonight. I'm actually nervous, as I have no clue how it'll go.

3 intervals of:

30 seconds @ 720W
4 mins @ 405W
30 seconds @ 720W
5 mins of 205W between intervals

If I don't check back in, just know I died doing what I love.
This is disgusting.

Originally Posted by waterrockets View Post
Yeah, not to bad timewise. I'm riding with a group at 5am every morning during the week, and an hour later on the weekends. Maintaining a touch of fitness. Only intervals are threshold and Vo2max - haven't done WRIs™ in years

Not racing - not even sure why I'm doing intervals. I relaxed the diet a bit. More comfortable, and let's just say I'm REALLY good in a headwind now lol.

How you all doing?
This is even worse.
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Old 03-06-20, 11:00 PM
  #14387  
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Originally Posted by furiousferret View Post
I was 146 when I landed on Sunday, and hit 142 (my weight pre vacation) today. My race weight is 132-139. Took me a few days to get my leap year birthday meal out of my system:




Every morning I rode the exercise bike at the gym fasted for 30 minutes, and tracked my calories. We walked about 4-8 miles a day, and I pigged out at restaurants, but tracked my calories and ate the bare minimum otherwise (airplane meals, convenience stores, etc.). Lots 1000+ kj rides since I've been back.
Nicely done.

It's rather eye-opening how much one walks when visiting major European cities.
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Old 03-07-20, 04:18 PM
  #14388  
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2x20ish yesterday starting and ending with 1min of braaaaap. I believe it's PB watts for flat ground intervals, despite the nature of the workout not really aiming for highest watts possible.

Sprintyboye today. Peak power is kinda butt, but I hit 1031w for 10sec which I think is a pb? So that's something.
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Old 03-09-20, 08:27 AM
  #14389  
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Bad news: I've overreached. I'm not sure if it's functional or non-functional, but I've had 2-3 rides with pisspoor numbers. I'm not overtrained, but my body is definitely throwing a fit on the bike. I assume it's due to that bigass ride I did (wasn't on the training plan) and the fact that I had to repeat a few weeks to make my taper work for BWR. I'll be taking some days off with a light week of Z1-Z2 stuff to come correct.

Good News: I caught this early before I do my usual "just ride through it and explode into a nebula of fatigue and hatred for bikes." Additionally, if it's functional overreaching, that sets me up perfectly to ramp for BWR.
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Old 03-09-20, 10:00 AM
  #14390  
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Had a fairly big week cycling 7 days in a row two at the Carson Velodrome. Today is my day off and then we have rain coming in for the next 3 days. Probably, on the trainer or the Stages bike at the gym.
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Old 03-09-20, 10:11 AM
  #14391  
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615 TSS last week, first real week of training this year and sitting on 57 ctl. Saturday was so hard I fell asleep on the couch afterwards. Its going to be a hard month.

My FTP is really low right now but its probably, going to go up 20 in the next month. Typically a 30 watt variance between poor and peak form.
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Old 03-09-20, 07:44 PM
  #14392  
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I wanted to get out this morning for some TT work on FI but I was a bit sore/stiff after P/1/2 Tour de Murrieta last weekend. Bummer b/c it's looking like rain and I don't have a good indoor setup yet. I'm thinking I may relax/unwind this week even though I took it easy 2 weeks ago. CTL at ~90 today with a positive TSB, so it will take a 3-5 point hit by the time the week is over, but I'll be ready to rock.

Starting next week I'll hit a solid 3 week block of training to set me up nicely for April Fiesta Island TTT (we''re gunning for the 40k course record) and put me up on a plateau before the final few crits of the season and the SCNCA district TTT champs in May.
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Old 03-10-20, 03:41 PM
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Aimed for 6x3, got in 4x3. My core is the weak spot at the moment. Tried sitting and spinning for the last one but that's just not the way I smash out watts.
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Old 03-11-20, 08:48 AM
  #14394  
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Got about 3 hours of base-ish miles in.

Showed up for half of the first daylight group ride and it's same as always: too slow. Spent 20 minutes with a NP of 91W until we got to the area where the "fast" guys take off and I just sat on the front doing 250W on top of my bars while people were somehow getting shelled out of the group on pan-flat roads. I slowly rolled on power at one point to see if anyone would come play. When I say "slowly", I mean it. I went from 57W to 605W over 90 seconds and by the time I looked back I was 30 seconds up the road by myself. Reminded me of why I never go to that ride unless I want the social aspect.
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Old 03-11-20, 02:37 PM
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In the midst of this impromptu easy week I decided to take the road bike out and slam the legs a few times so they don't go totally dormant before next week. I had a break in the weather this morning so I was opportunistic.

1x3' 126%
1x18' 90%
1x10' 105%
1x3' 123%

Strangely enough the 18' was the hardest, and it was a solid ~15-20w lower than what I'd typically hit during a 2x20'. I think it was because it was easy enough for my mind to wander/get distracted, where I was pretty focused for the other ones.
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Old 03-11-20, 03:47 PM
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I took advantage of the weather and did a 3 hour endurance ride with solid z2/tempo riding.
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Old 03-11-20, 09:56 PM
  #14397  
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More sprints. Then a sort of vo2 thing just for fun.

Max is up from 1097 to 1163 over 3 sessions. This is my pattern; assuming I keep up with doing a sprint sesh 1x/wk I can generally break 1300, it'll just take another 4-6 weeks to get there.
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Old 03-12-20, 08:14 AM
  #14398  
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Originally Posted by TheKillerPenguin View Post
More sprints. Then a sort of vo2 thing just for fun.

Max is up from 1097 to 1163 over 3 sessions. This is my pattern; assuming I keep up with doing a sprint sesh 1x/wk I can generally break 1300, it'll just take another 4-6 weeks to get there.
But think where you'll be in 15-20 years of doing that... The bearings on your bike would need an oil-fed intercooler.
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Old 03-12-20, 08:39 AM
  #14399  
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I've been doing short z2 rides on the trainer a few times a week, and using running and rowing for intensity, and throwing in a bit of strength training as well. It seems to be working surprisingly well for how low my total volume has been. My z2 HR/power is pretty close to what it was when I was riding a lot more, and I did an impromptu FTPish effort a little bit ago that was maybe 20w off of what I did at camp last year. I've also been trying something called PQQ, if anyone has heard of that. Its supposed to promote mitochondrial biogenesis via pgc-1alpha (same as long endurance rides if I understand correctly) which if it does seems like it would be really helpful for endurance. I found one study that didn't show any improvement but I'm not fully convinced. Wondering if maybe time frame or testing mode could be tweaked. I've been taking 20mg (when I remember) an hour before workouts for about 2 months now. CoQ10 also looks interesting
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Old 03-12-20, 10:35 AM
  #14400  
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Originally Posted by Cypress View Post
But think where you'll be in 15-20 years of doing that... The bearings on your bike would need an oil-fed intercooler.
Man if only! My power does seem to level off a bit over 1300, no matter what I do. It's nice because it means I can do like a dozen sprinty rides as the season starts and then not worry about it so much.
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