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Training Status??? (IV)

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Training Status??? (IV)

Old 03-23-20, 01:28 AM
  #14476  
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Originally Posted by TheKillerPenguin View Post
I think he was saying his trainer reads 25w low relative to his power meter
Yes, that. After I upgraded firmware on the Tacx it lines up with the P2M perfectly! Go figure.
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Old 03-23-20, 06:05 PM
  #14477  
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Just did a recovery ride in Zwift.

I rearranged my TrainingPeaks calendar today and it felt good. I copied and pasted the schedule from December/January to start tomorrow, but added more Z2 to each workout.

It was cathartic to erase everything and start fresh with a concrete plan, so if any of you are feeling "lost" try it. I figure the new plan gives me something positive to pay attention to for 2-3 months while the world sorts itself out.
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Old 03-23-20, 09:33 PM
  #14478  
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Originally Posted by Cypress View Post
Just did a recovery ride in Zwift.

I rearranged my TrainingPeaks calendar today and it felt good. I copied and pasted the schedule from December/January to start tomorrow, but added more Z2 to each workout.

It was cathartic to erase everything and start fresh with a concrete plan, so if any of you are feeling "lost" try it. I figure the new plan gives me something positive to pay attention to for 2-3 months while the world sorts itself out.
Yeah I'm lost af now.

Like, I know I want to be fit through the 'corona season' but I'm finding it hard to sort out how that's going to work; in terms of keeping fit, avoiding burnout, and having fun.

I think I'm going to 'schedule' a Zwift race a week, keep on my daily z2 rides, and 2-3 Tempo++ rides.
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Old 03-24-20, 06:46 AM
  #14479  
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My coach and I talked about the season plan yesterday. I had a "B" race (stage race) near the end of June with an "A" race the beginning of August (stage race or masters TT nat's depending on condition.) Two big TT's are also conveniently placed right after each stage race. Masters nat's this year would have been for experience with the long term goal of a podium when I'm 55 (4 years away). Since this will be the first full off/on season we've worked together (we started together in Feb last year) we decided to work through the season with those peaks in mind to see how my body reacts to different things we've been doing and planning. If the end of the season races come online, I'll be ready and if they don't, we pocket the experience for next year and the long term plan. Having a goal that isn't tied to this season in particular has made it easier to keep banging away each day.

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Old 03-24-20, 02:13 PM
  #14480  
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Question first: how much weight have you seen as a max difference between your max/min for a day or two? Not after an epic of some kind, just day to day or day to two days later?

I saw a 7lb swing 2 days ago at night, to lunchtime today. 7lbs for a 158lb dude is a good amount. And not with any epic sweat fests either in there.

That doesn't seem right. Maybe 3 or 4 lbs, but not 7!

Now, back to it. Did a nice tempo and under/over workout last night live-streamed to our FB page. Today, did 40ish minute run at Z2 by HR. I'm investing in the engine now, then will rev the lactic for a week, and repeat until this Corona mess is out of here.
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Old 03-24-20, 02:18 PM
  #14481  
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7 sounds like a lot. I'm *always* between 145 and 150 these days. If I see 150 I'll be worried I'm getting fat, and if I see 145 I'm stoked. But that doesn't often happen.
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Old 03-24-20, 02:30 PM
  #14482  
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I agree. I peed a little more than usual. I had started running more again, so wondered if it was training stress build up coming out on the rest day.

I want to track this some to make sure something isn't wrong with me.
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Old 03-24-20, 02:32 PM
  #14483  
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7 pounds is a lot and I have never seen that much in a short period of time. IMO, it could be the scale and a slightly uneven floor. Just a thought.
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Old 03-24-20, 02:59 PM
  #14484  
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Originally Posted by burnthesheep View Post
I agree. I peed a little more than usual. I had started running more again, so wondered if it was training stress build up coming out on the rest day.

I want to track this some to make sure something isn't wrong with me.
I'm typically 5 or 6 pounds lighter after a medium ride on a hot day. Have come home 11 pounds lighter on a hot climbing day, felt terrible.

A weird thing happens to me and another friend who is also around 200 pounds. When we're riding a lot and staying hydrated and then stop riding we will lose 2 or 3 pounds the next day or so. Lots of peeing.

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Old 03-24-20, 05:28 PM
  #14485  
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Currently on Zwift warming up for an FTP test, if anyone wants to watch. Denny Rowe III

Edit: 335W

Less of a drop than I expected for how little I've ridden lately. I also felt like total ass, as this is the first real indoor ride I've done in a little while.
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Old 03-25-20, 07:34 AM
  #14486  
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I've seen 5-7 pound swings in a day or two. In fact, after I crashed in August, I gained more than 10 pounds overnight from swelling. I've weighed myself before and after using the bathroom. It doesn't take much to pee out a pound.
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Old 03-25-20, 11:07 AM
  #14487  
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The 1-2 punch of no racing and March weather is killing me. Got a taste of 70 degrees last week, it's been in the 40's since. Today it's in the 40's and raining. Will be Zwifting today...
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Old 03-25-20, 02:08 PM
  #14488  
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Originally Posted by TheKillerPenguin View Post
The 1-2 punch of no racing and March weather is killing me. Got a taste of 70 degrees last week, it's been in the 40's since. Today it's in the 40's and raining. Will be Zwifting today...
Tell me about it. It was so hot last Friday, I turned off the heat and cranked up the AC. Then it got cold again, but I didn't feel like switching, so I'm wearing a wool sweater today while working from home. This week was the first time all year I had to pull out my wool sweaters because I don't have the heat on. It's going to be 80 again on Friday.
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Old 03-25-20, 04:45 PM
  #14489  
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So my plan coming into this year or two of not racing was originally to slowly build muscle while maintaining some semblance of on the bike fitness, with the end game being to transform myself into more of a crit racer build. My hope was that the increased muscle mass would at the very least get my sprint/anaerobic watts up, and (wishful thinking) maybe allow me to achieve a higher FTP in terms of raw watts (but probably lower or same W/kg) - my hypothesis being that larger muscles contain more mitochondria at a given mitochondrial density. So far the endurance part has been fine, but I keep skipping strength workouts. My general approach has been to do endurance first and then strength, since I've heard that endurance adaptation signals (PGC1-alpha?) inhibits or interrupts MTOR and kills muscular gains if done within something like 12-18 hours after a lifting session. The problem is that I keep getting the aerobic work in, but then run out of time and skip the lifting on days where it would have been ideal to do it. Then on other days I'll be reluctant to lift because I was planning to do vo2 or threshold the following day. This has me only lifting once, maybe twice a week if I'm lucky, and not really gaining much strength or muscle.

So instead, I'm thinking of doing a 3-4 month block of prioritizing lifting, and doing minimal bike/rowing stuff (maybe like 2x 1 hour z2 ride, and 2x30-60 min rowing sessions per week), but skipping those to get the lifting in if necessary. Then after I've put on some muscle, (and probably some fat), I can switch to endurance/weight loss mode for a few months, rinse and repeat.

I've never really had a season without racing to consider, and I've been coached for the past few years anyway, so I'm feeling a little lost.

Would love to hear your thoughts on this approach
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Old 03-26-20, 01:43 AM
  #14490  
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I need to do a 3hr ride, solo, with VI of 1.2 tomorrow, any suggestions?
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Old 03-26-20, 09:15 AM
  #14491  
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Originally Posted by Jubail View Post
I need to do a 3hr ride, solo, with VI of 1.2 tomorrow, any suggestions?
Zwift 4 Horsemen route. Every time you're going uphill, do tempo wattage in 10-minute chunks with 5 mins of recovery watts in between the chunks. Lower Z2 everywhere else. Depending on your fitness you may not finish the full route in 3 hours.

Unrelated,

Last night's ride was the first organized training ride in about 3 weeks. The first sweet spot interval was unpleasant and left me wondering if I forgot to readjust my FTP in TrainingPeaks. The second was easier and the third was just cruise control while I was playing on my phone. I had to catch myself a few times because I was 15-20W higher than I should have been. Crazy how fast the body remembers.
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Old 03-26-20, 09:53 AM
  #14492  
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I am now at race weight...not race, race weight but the top end of that spectrum. Right now at 2.07 ppi, (139 lbs) but really I try to get that at 2 (134).

Not that this matters right now. I'm going to try to do the 4 or 6 pm (pst) Tour of Watopia ride (B) if I'm up for it. Got a call last night and the dog barking so I didn't sleep well. Not going to force it if I crash this afternoon.
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Old 03-26-20, 10:47 AM
  #14493  
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wktmeow - do you have all the strength training equipment you need at home? I was working in a lot of squats and some upper body weight lifting this winter that I hoped to continue through the spring and summer (at least in a maintenance mode). It is basically halted by not being able to go to the gym. I'm doing some body weight stuff at home, but that is it.

I don't really have advice for you, but I am really hoping to learn if you are successful at increasing sprint power and maintaining or increasing ftp at the same time.
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Old 03-26-20, 11:19 AM
  #14494  
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Originally Posted by cmh View Post
wktmeow - do you have all the strength training equipment you need at home? I was working in a lot of squats and some upper body weight lifting this winter that I hoped to continue through the spring and summer (at least in a maintenance mode). It is basically halted by not being able to go to the gym. I'm doing some body weight stuff at home, but that is it.

I don't really have advice for you, but I am really hoping to learn if you are successful at increasing sprint power and maintaining or increasing ftp at the same time.
I have a squat rack with pull up bar and bench, barbell with bumper plates, dumbbell handles, and a basic pulley with rope handle, so I can get all the major full body compound lifts in and some isolation work as well. Wish I had a good replacement for a leg press machine though.

At 145lbs and 5'9" my best ftp last season was around 290w (based on an early season 55 min climb and being slightly fitter later that spring, didn't do a ton of testing). At that power and weight I still sucked at climbs compared to the competition, and my big strengths seem to be 1 minute power and my ability to get aero. I think I could get down to a lean 140 lbs, but I probably would still get dropped up hill in a p1/2 field. Since most of the races here are crits anyway, I don't think there's much of a point to trying to go that route. So, maybe I can transform myself into more of a crit specialist. I would like to see what sort of power I can make at a lean 160 lbs.

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Old 03-26-20, 12:20 PM
  #14495  
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i'm continuing my progression of increased interval duration at 120%, this week did Tues and Thurs of Dade -1 on TrainerRoad, which consists of 9x2min at 120%. Nailed it. Next week going to 2.5min duration. I may have recouped some of my lost FTP after my vacation week in Feb so maybe I'm not really going that deep, but the real test will be once I go to 2.5-3mins before I can really conclude that my current 275w is too low.
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Old 03-26-20, 01:28 PM
  #14496  
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Having real problems with motivation. My agency/project has been deemed essential and we've been scrambling with trying to do things remotely while 80% of the agency is working from home. These last two weeks have felt like a year. Hardly any exercise and a lot of stress eating means that I'm my heaviest since I started riding more than 20 years ago. So that's depressing.

Still, I managed to get on Zwift last night and complete an interval workout, so that was a nice feeling.
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Old 03-26-20, 03:03 PM
  #14497  
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Originally Posted by furiousferret View Post
I am now at race weight...not race, race weight but the top end of that spectrum. Right now at 2.07 ppi, (139 lbs) but really I try to get that at 2 (134).


Not that this matters right now. I'm going to try to do the 4 or 6 pm (pst) Tour of Watopia ride (B) if I'm up for it. Got a call last night and the dog barking so I didn't sleep well. Not going to force it if I crash this afternoon.

Bless you. I'm a freaking slob. Total stress eating. Granted my whole first round of races is sure to be canceled. Leaving me on the shelf at least until August.
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Old 03-26-20, 03:48 PM
  #14498  
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2.10 here. I'd actually never done that calculation. On the flip side I had to resort to a cliff bar, an apple and a few almonds I could scrounge from my desk for lunch - today was easy and tomorrow is off so a deficit shouldn't hurt too much.

But it's NOT for a good reason... I spilled an entire pyrex container of leftover vegetarian stew we made, as I was going to heat it for lunch. I was looking forward to eating it, SO disappointing. Damn it!!!!

Finely minced carrot/celery/onion base is softened in 1/4 cup of broth (dutch oven), followed by larger chopped onions. Let it go long enough to brown and stick a bit on the bottom. Add a ton of sliced mushrooms, let them loose their liquid. Garlic, spice mix (top secret), 1 min later deglaze w 1/2 cup red wine. A few min later it's canned tomatoes, remaining broth, potatoes, celery, carrots and brought to a boil. Let it roll a few minutes then simmer for 30+ till the potatoes are soft. Thicken with a bit of arrowroot or cornstarch. Oh, and lots of red pepper flakes (for me).
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Old 03-26-20, 03:50 PM
  #14499  
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^
/Eating Status thread

This morning was easy so I decided to do a 1x15' easy in position on the TT bike (trainer) before and after a 45 min MTB spin. Random!
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Old 03-26-20, 06:46 PM
  #14500  
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Followed up my workout with a 7.5 mile ride with my son, his personal best distance so far!
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