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Training Status??? (IV)

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Training Status??? (IV)

Old 06-04-20, 08:18 AM
  #14951  
hubcyclist
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Did 3x20 @ 88, 92, 90% with my HR going over 170 for these, where normally I'm around 160 at sweet spot. With my basement temp up in the mid to upper 70's I just need to accept the suffering and hopefully get more acclimated to the heat.
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Old 06-04-20, 01:02 PM
  #14952  
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Example of why heart rate is a dodgy way of training:

I did a 4x10 sweet spot at 320W last night and averaged 146 bpm during the efforts. Iím not sure if the low HR is due to yesterdayís 30:30 nonsense, but I felt absolutely amazing. Doing 320W was a challenge in that the legs were more comfortable at 350W, and I was constantly throttling back.


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Old 06-05-20, 09:53 AM
  #14953  
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Wednesday strength training. 4.5 times body weight 5 second deadlift isometric that was a 12% improvement over last week. Thursday, 2 hour endurance ride along the coast. Legs felt great.
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Old 06-05-20, 09:57 AM
  #14954  
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90% sure my issues have been from switching to a crappy generic claritin. I switched back to the name brand and took a couple squirts of steroid nose spray, and I feel MUCH better. No headache, no body aches, not tired, and I actually want to go do something.
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Old 06-05-20, 09:59 AM
  #14955  
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Originally Posted by Hermes View Post
Wednesday strength training. 4.5 times body weight 5 second deadlift isometric that was a 12% improvement over last week. Thursday, 2 hour endurance ride along the coast. Legs felt great.
4.5x bodyweight deadlift is crazy! You could set records in your weight class with that.
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Old 06-05-20, 12:28 PM
  #14956  
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Originally Posted by procrit View Post
4.5x bodyweight deadlift is crazy! You could set records in your weight class with that.
No. You have to understand the mechanics of the exercise and the protocol. There is no way that I could lift 4.5 off the floor even with a trap bar. And the chance of injury is significant.

The protocol is an isometric ďliftĒ where I get into a machine that is adjusted by a trainer to put my posture and body in the strongest position possible. I grab what is like a handles on a wheelbarrow and with my legs at 120 degrees drive as hard as I can to lift the wheelbarrow arms that that immovable The computer calculates the pounds of force generated and displays it.

I ease into the lift building force. Once I hit max force, I hold for 5 seconds and then very slowly release. Just one max rep.

According to the science, taking muscles to failure induces maximum myofibril growth not in size but number of fibers and increases neurological recruitment. It also and maybe more importantly stimulates bone growth. This is much better than impact sports such as running.

The problem with tradition deadlifts is that multiple reps and sets increase myofibril density to the extent of the forces but due to weaknesses of joints and muscles when not in their strongest position, limits how much weight one can lift off the ground. And the increase in muscle size is fluid that adds weight and may hinder aerobic performance. And once the weight if off the ground, one has to manage it in three dimensions further limiting how much one can lift.

The important question is does a max isometric lift in the strongest position increase strength and recruitment in ALL positions. The answer is yes but I say...we will see.

In fact, most on this board could do what I did or better using the technology and a personal trainer. I think it is an interesting technology and concept to get stronger and increase bone density without adding body weight.
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Old 06-06-20, 09:15 AM
  #14957  
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Not true. We are into our June gloom due to ocean water being cooler than the land mass generating night and morning low clouds with drizzle.

It is raining on the coast so setting up the indoor peloton. Boo.
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Old 06-06-20, 09:16 AM
  #14958  
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5x15 around 90% today. Basement about 80 degrees lol hoping there will be some benefits to the suffering, it didnít feel as awful as it did earlier this week so Iím optimistic
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Old 06-06-20, 12:25 PM
  #14959  
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Messing around Zwift yesterday evening due to heat and local storms.

Decided to give it the beans up Epic KOM. New 20min PR despite losing a few watts during those weird rollers.

305w for 20min at 70kg. Probably coulda done 310 if steadier. I had time during it under 270 and up to 340w. I primed the effort to make it fair by doing 2min at 400+ a few minutes before.

During it 8min best was 320w or so.

Either way that is 10 more than last ever 20min try. Also, my 295 from last year was on an over generous erg bike.

Wooot. And I routinely am running really hilly 10kís at 8:30 or so.
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Old 06-07-20, 08:39 AM
  #14960  
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2x24í structured workout on the trainer yesterday. Heading out to ride Camp Pendleton to San Clemente.

I was listening to my trainer playlist and on the last interval, this song started. I needed it.

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Old 06-07-20, 09:13 AM
  #14961  
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125 miles with 5,700 feet of elevation yesterday. Going to head out on the MTB for an hour and call it a week. Easy week up next.
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Old 06-07-20, 12:23 PM
  #14962  
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Originally Posted by burnthesheep View Post
Messing around Zwift yesterday evening due to heat and local storms.

Decided to give it the beans up Epic KOM. New 20min PR despite losing a few watts during those weird rollers.

305w for 20min at 70kg. Probably coulda done 310 if steadier. I had time during it under 270 and up to 340w. I primed the effort to make it fair by doing 2min at 400+ a few minutes before.

During it 8min best was 320w or so.

Either way that is 10 more than last ever 20min try. Also, my 295 from last year was on an over generous erg bike.

Wooot. And I routinely am running really hilly 10kís at 8:30 or so.
Nice. Did you start from downtown? What was your warmup route? Straight up Ocean Blvd? I like to warmup through Fuego Flats first from downtown.
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Old 06-07-20, 02:27 PM
  #14963  
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17 hours this week, 4:40 @ z3+

Did my fastest 100k on Zwift yesterday and my first 100m on Zwift today. Did the century in 4:11; no way I'm pulling that time outdoors. Solid week for me, hopefully I can keep it up for the next few.
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Old 06-07-20, 02:54 PM
  #14964  
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Doing big miles indoors used to seem crazy to me, but after doing a few 2-3 hr training rides indoors, I could totally see how I could just let my mind wander and tool around for a few hours. I might try a 4-5 hr indoor ride sometime soon. Maybe just big some big route like one of the pretzel variants and just turn the cranks a bit extra after
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Old 06-07-20, 04:22 PM
  #14965  
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CTL is back in the 50's and got in my first 4+ hour ride since before I got sick this weekend. Legs are starting to feel normal again.
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Old 06-07-20, 05:11 PM
  #14966  
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Originally Posted by TMonk View Post
Doing big miles indoors used to seem crazy to me, but after doing a few 2-3 hr training rides indoors, I could totally see how I could just let my mind wander and tool around for a few hours. I might try a 4-5 hr indoor ride sometime soon. Maybe just big some big route like one of the pretzel variants and just turn the cranks a bit extra after
Best thing to do is the Audax; which is a group ride and you can pick 62, 100, 124, or 200 mile options. 90% of the riders choose 62 miles but you get a solid group pulling you 2/3 of the way. Today we had about 15 in our group to 62 miles, then 3 of us went the last 38. I find riding on Zwift in a group ups my power about 10-20% as opposed to going solo.

For me, Riding outdoors is 94 on an enjoyment scale, riding indoors is probably an 86 or so. Indoors I need a good Zwift group ride or TR session with some Netflix. Smart trainers really make a big difference. When I had my old Kurt Kinetic I hated riding indoors.

Last edited by furiousferret; 06-07-20 at 05:54 PM.
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Old 06-07-20, 06:33 PM
  #14967  
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My Kurt Kinetic has as much road feel as a sledge hammer.
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Old 06-08-20, 07:33 AM
  #14968  
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About 4 hours is my longest indoor ride. It was years ago, and I was doing a lot of base building work. I remember that day in particular because I was on Season 3 of The Wire, and I started by watching episodes 9 and 10. I really wanted to see how it ended, and I was limiting myself to only watching it on the trainer - sort of an incentive to ride - so I stayed on the trainer to watch episodes 11 and 12 to finish the season.

As for my training, I think I am maturing. I opted to skip today's workout. Sunday was a rest day, but I some how aggravated my knee on Saturday. It was a bit swollen and sore yesterday, so I iced it and did my normal care routine. When I woke this morning, it was still bothering me, so I am skipping my workout. In year's past, I would have worked out through the pain, stressing about how missing this a workout today would put me behind 3 months from now. But as I get older, and the injuries seem to pile up, I'd rather skip a workout, let my body heal, and come back ready in a day or two.
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Old 06-08-20, 08:20 AM
  #14969  
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Originally Posted by TMonk View Post
Nice. Did you start from downtown? What was your warmup route? Straight up Ocean Blvd? I like to warmup through Fuego Flats first from downtown.
Three sisters route. I usually cut the ride short after epic KOM and radio tower climb if short on time. Usually if doing that whole route will treat the short KOM as a vo2 effort, then the epic, radio tower, and volcano climbs as SS efforts. That way I get in about 40min total of SS power.

After the 20min effort, I still ground up the tower climb at 50rpm at SS power. Ouchie.
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Old 06-08-20, 09:07 AM
  #14970  
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It's rained every day for a week straight. I don't start a ride in the rain (too many friends hit by cars) and am not motivated enough to hop on the trainer.
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Old 06-08-20, 09:51 AM
  #14971  
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Originally Posted by TMonk View Post
Doing big miles indoors used to seem crazy to me, but after doing a few 2-3 hr training rides indoors, I could totally see how I could just let my mind wander and tool around for a few hours. I might try a 4-5 hr indoor ride sometime soon. Maybe just big some big route like one of the pretzel variants and just turn the cranks a bit extra after
I've been finding zoom calls with friends that are also riding with you helps the time pass much quicker as well.

Not that I have time for 2+ hour rides right now..
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Old 06-08-20, 07:33 PM
  #14972  
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Originally Posted by topflightpro View Post
About 4 hours is my longest indoor ride. It was years ago, a....
Now that we are posting about our pasts...
I rarely had indoor training needs as I lived in SoCal and I just commuted in any weather, rain did not matter.
I did find it fascinating taking rollers into the sauna on the UC Irvine campus and seeing what my HR would do. I did about an hour @ ~116-120F as the other kids would come in and out. I did real 4-5 hours of near that across the Mojave, so the temp was, not anything too bad. At least in the sauna, I got to talk to people.
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Old 06-08-20, 07:40 PM
  #14973  
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Managed to get my 9 year old to do back to back days doing 17miles (2 hrs with breaks) on the local path which thankfully hasnít been too busy when it normally would be this time of year. I have zero concept of how much a 9 year old can ride, heís not always super gung ho and the allure of the new bike wore off quickly lol but I think the activity does really help with his adhd from my very small sample size.

Iím one week in to trainerroadís SSB2 HV and aside from some uncomfortable temps in my basement itís going fine
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Old 06-08-20, 08:02 PM
  #14974  
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Went up to Tahoe last week and was able to do some proper climbing rides. And finally got my ctl over 50!
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Old 06-08-20, 10:18 PM
  #14975  
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Originally Posted by caloso View Post
Went up to Tahoe last week and was able to do some proper climbing rides. And finally got my ctl over 50!
How was the weather? Did you stay up there? I want to go back and ride some trails again.
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