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Training Status??? (IV)

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Training Status??? (IV)

Old 02-12-20, 05:59 PM
  #14276  
burnthesheep
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Originally Posted by Hermes View Post
Only elite racers do 4K IP. Masters 35-49 do 3K and Masters 50+ do 2K. Some masters racers feel that the 2k is harder than the 4K. I suspect it is more about ones physiology and muscle composition than age and whether one favors a 4k v 2k. As you know, as the race get shorter one has to ride faster.

The same is true for the kilo, Elites and some age group masters race the kilo while masters 50+ race the 500 meters.
I would assume all of it is hard if doing it right!

I guess the 3k is why perhaps pursuit interval time for a workout is often 4min?

Wish I could try pursuit. Seems up my alley.

I sometimes pretend to do 4km outdoors for funsies to mix up riding the TT bike. I cheat and use a false flat downhill so the speed is on up there. Haha!
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Old 02-12-20, 08:28 PM
  #14277  
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Originally Posted by TMonk View Post
I lost tons of time on black canyon. If you make it our here earlier Cypress I recommend sessioning it. You can climb it from Ramona, turnaround at the bottom of the descent, then do the descent + climb again. You can ignore the eastern half of the climb b/c it's done in one direction only and you won't ever need to descend it.

I'll be in this year. Its more of a bucket list thing, since my off road skills are terrible.

I've considered going down there to ride some sections and hills, still may do it. I'm about 80 miles away so its a drive but doable.
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Old 02-13-20, 06:33 AM
  #14278  
Wylde06
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45 minute tempo block last night, 204 watts. Felt good, a little tough the last few minutes, but im glad things seem to be turning back around.
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Old 02-13-20, 08:42 AM
  #14279  
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Originally Posted by Hermes View Post
The same is true for the kilo, Elites and some age group masters race the kilo while masters 50+ race the 500 meters.
I look forward to when I only have to do 500m. That last lap of the kilo....
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Old 02-13-20, 09:26 AM
  #14280  
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Originally Posted by topflightpro View Post
I look forward to when I only have to do 500m. That last lap of the kilo....
I hate when the gorilla jumps on my back in the kilo. The 500 is much more civilized.
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Old 02-13-20, 10:01 AM
  #14281  
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Originally Posted by burnthesheep View Post
I would assume all of it is hard if doing it right!

I guess the 3k is why perhaps pursuit interval time for a workout is often 4min?

Wish I could try pursuit. Seems up my alley.

I sometimes pretend to do 4km outdoors for funsies to mix up riding the TT bike. I cheat and use a false flat downhill so the speed is on up there. Haha!
Pursuit is a very interesting discipline. It requires a standing start in a gear that you will use for the entire race, CdA is very important metric and the event uses all three human energy systems, ATP - PC, glycolytic and aerobic. It is approximately 55% aerobic and 45% anaerobic with a standing start. One tooth difference in the chainring makes a difference.

I do not think road intervals such as 3' 4' or 5' on a road bike comes close to doing a pursuit. One gets an insane amount of rest on a road bike in a short TT or interval on the road versus a fixed gear on the 250 meter track. For an elite to be competitive in the 4k pursuit, one needs 4:30 to 5 minute power at 120 rpm. There are no micro rests at all on the track. The cadence can be lowered by choosing a bigger gear but then the start is harder and a bigger gear can load up the legs for the last 500 meters. If there is a golf equivalent, it would be having a perfect swing and the ability to make 65 diverse shots in a row without an error. In a 20km TT, you get Mulligans.

The first time I did pursuit, I was not sure that I ever wanted to do another one as I coughed for 24 hours. Pursuit kills ones lungs because one is gasping for air during the end of the race as the O2 is being drained from your blood at the high cadence and your legs are on fire. Many track racers suck on inhalers due to the impact on the lungs.

Over time, racers get good at handling the sensations and optimizing lap times, the start, gearing and training protocol and riding the perfect lap. It is much more complicated than being good at a 4 to 5 minute interval on the road. However, having a great road interval on a TT bike is a tremendous asset in pursuit.

I think you would be superb at pursuit.
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Old 02-13-20, 11:39 AM
  #14282  
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Road attacks workout today. Hit it for 1min Z6 then hold upper Z4 lower Z5 (8min power) for 4min. Do this 4x with 5min rest.

Owwwwie.
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Old 02-13-20, 01:52 PM
  #14283  
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I'm kind of in a weird spot where last week was endurance week at the end of sweet spot base and next week I'm traveling so didn't want to go whole hog into a phase just to have it interrupted, so I've done some vo2 workouts. Tuesday was 18x1min @ 120%, very doable (followed by 60min z2). Today was going to be 12x1.5min @ 120% Cut myself off at 9 and did another 60mins z2, slightly less doable lol. Not sure how helpful just two workouts will be, but it was "nice" to change the training stimulus a little. I can't imagine doing 120% for 2 or 3 mins lol
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Old 02-13-20, 01:57 PM
  #14284  
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Originally Posted by Hermes View Post

The first time I did pursuit, I was not sure that I ever wanted to do another one as I coughed for 24 hours. Pursuit kills ones lungs because one is gasping for air during the end of the race as the O2 is being drained from your blood at the high cadence and your legs are on fire. Many track racers suck on inhalers due to the impact on the lungs.
Overheard after a prolog:

"It sounds like a TB ward around here!"
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Old 02-16-20, 12:40 PM
  #14285  
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I'm at 20.5 for the week with another 5 on the plate today, all trainer. Because I hate myself. Most of it has been quite mellow endurance focusing on aerobic stuff and fat utilization (we'll pretend that's a thing), though I started out the week with some breakaway type efforts. Assuming I do the full 5 today it'll be my largest week ever, and I'm intending to do another couple of 5hr days on monday and tuesday to try and get in 30hrs over a rolling 7 day period. I really don't feel bad physically, it's more mentally taxing than anything. Lots and lots of Curb Your Enthusiasm.

If I can stomach it I'm going to extend the ultra high volume stuff through next weekend, take a short recovery period, and transition into high intensity work, as that should leave me about a month out from the beginning of race season.
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Old 02-16-20, 12:44 PM
  #14286  
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bonkers!
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so high, my heart cannot bear the strain." -A.C. Jobim, Triste
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Old 02-16-20, 12:58 PM
  #14287  
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Looks like some better weather coming so hopefully can be outside for at least part of next week...
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Old 02-17-20, 09:57 AM
  #14288  
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I did some Strava stalking last summer and never made it out to this climb. It looked like it'd be low-hanging fruit due to the low-ish power the leader had put out (296W). He's a friend of mine and a national champion CX racer, so I figured he just hadn't given it the stick (he was also dealing with some health stuff, so now I feel bad). Turns out, it's the stair steppiest of stair-stepping climbs, so my plan of "just hold 360" turned into "400/300/400/300/400/300 etc." Power started dropping near the top because I could swear I was cresting the top at least 4 different times, and I'm sure anyone could guess where those 4 times were from the graph.

Lol @ this data

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Old 02-17-20, 10:47 AM
  #14289  
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I am now in a skinny down phase which means eat less, ride more less gym. Last week was a bigger road week for me with most of the time pretty high quality endurance work.

9:29:15 Hours
142.3mi
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