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Training Status??? (IV)

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Training Status??? (IV)

Old 07-09-20, 11:02 AM
  #15076  
rubiksoval
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Originally Posted by procrit View Post
Looking back my old self directed training over the first few months back on the bike, I had a time in zone of around 50% endurance, 35% tempo, and 15% FTP+. The last 4 weeks my coach has my time in zone around 80% endurance, 5% tempo, and 15% FTP+. Similar amount of kJ / week, but a little more saddle time. Overall I feel better in general, with less fatigue during the week, and my power numbers have made huge improvements. Starting to wonder if the polarized model *is* in fact a better way to go than doing a ton of SST...
Polarized training is not based on time, it's based on training sessions. Unless you're doing 8 easy sessions and 2 hard sessions, you're not doing actual polarizezd training (and a tempo session likely wouldn't even be done, or would be included in the 8 easy sessions).

The body typically responds to a new stimulus. If you haven't done much volume in a while, it makes sense that you improve.

Conversely, if you do years of volume with little intensity and then cut hours to do more of it, then it also makes sense that you improve.
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Old 07-09-20, 11:06 AM
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Originally Posted by Wylde06 View Post
The heat has been the reason ive been riding at 5am the past 2 rides (this morning and yesterday). Planning on more 5am rides next week since the forecasted highs are damn near 100
Same, mostly, though I've been riding at 6. Still have 70-73 degree dewpoints then (100% humidity), but it's so much more manageable than riding in sunlight at 9-10am.
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Old 07-09-20, 01:21 PM
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Originally Posted by rubiksoval View Post
Polarized training is not based on time, it's based on training sessions. Unless you're doing 8 easy sessions and 2 hard sessions, you're not doing actual polarizezd training (and a tempo session likely wouldn't even be done, or would be included in the 8 easy sessions).

The body typically responds to a new stimulus. If you haven't done much volume in a while, it makes sense that you improve.

Conversely, if you do years of volume with little intensity and then cut hours to do more of it, then it also makes sense that you improve.
Right. Where it's more like 80/0-5/15-20 for sessions it's more like 90/0/10 for time in zone. I'm definitely not doing a pure "polarized" plan, but it's a lot closer than what I was doing, which was a lot of tempo / SST. I also just went back and added the exact number, I'm actually 84/4/12 time in zone.

I've been watching some pros training plans and their workouts are really interesting. A couple of them are doing these 4-5 hour endurance rides with a handful of intervals near the beginning or right at the end. I don't know if that would count as an endurance ride or intense ride for the session, but it's for sure like 95% endurance and 5% LT+ time wise.
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Old 07-09-20, 04:01 PM
  #15079  
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TTT Tuesdays on Fiesta on TT bike. On the way over, wife says, what do you want to do. That is code for me to make suggestions that she can shoot down until I mention one she likes. Since we have been doing the high intensity isometric strength training using both legs at the same time, how about low cadence intervals to work on single let muscle activation. She gives me the I am not sure I want to do low cadence blah blah blah.

I played the BF racer wktmeow , who she met, thinks they are a great biohack, card. Her company is into biohacks as a buzzword in drug development.

Okay, let’s do 2 laps of low cadence. We do two laps continuous averaging 22.5 mph 53/11 for her and 54/11 for me. She says, I forgot how much fun those were. And we do another lap.

Great day at Fiesta with typical wind, temps in the lower 70s and normal car traffic back on the island that keep the walkers, joggers, dogs and other obstacles off the road.
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Old 07-09-20, 04:04 PM
  #15080  
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WTRL series TTT tonight on Zwift, Sand and Sequoias route. Second one ever for me so hopefully I can find a way to make my power effective vs flailing around. Nothing like a real TTT but fun and interesting. Requires a different kind of focus. Will report back later.
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Old 07-09-20, 05:31 PM
  #15081  
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Just pounding away at my hiking agenda. 18 miles on Tuesday, 12 today. 6 or so with the wife tomorrow.






The Hudson!




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Old 07-09-20, 05:55 PM
  #15082  
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More endurance today, 2ish hrs, 96tss, although the “proper” workout on my TrainerRoad plan prescribed 70tss, but the tss metric is skewed until I figure out the new ftp, because my HR is averaging below 130 on NP of around 200w. All this fitness and nothing to do but ride lol
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Old 07-09-20, 06:37 PM
  #15083  
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Originally Posted by Hermes View Post
I played the BF racer wktmeow , who she met, thinks they are a great biohack, card. Her company is into biohacks as a buzzword in drug development.

Okay, letís do 2 laps of low cadence. We do two laps continuous averaging 22.5 mph 53/11 for her and 54/11 for me. She says, I forgot how much fun those were. And we do another lap.
Hah, I'm flattered I also find them fun on flat roads, it feels like floating down the road somehow.

Got a pair of trail running shoes in today and went for a run through Tecalote, about 5 miles. Pace was a bit lower than road but much more mentally engaging! Heart rate was a bit higher than I probably should have been at, but it was fun. Deadlifts tonight but it's a deload week so pretty much just warmup and done.
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Old 07-10-20, 01:08 PM
  #15084  
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Did the same 1 hour hilly loop I've been doing. Finished it in 57 minutes with an IF of 1.07. 15 minutes Z5+, 23 minutes Z1. Perhaps I get to (have to?) increase FTP.

Added a gym workout this afternoon. Front squats, dumbbell bench press, romanian deadlift, dumbbell rows. Still adding 10 lbs per session (5 for dumbbells). I'm in the neighborhood of 90% back to pre-COVID strength.

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Old 07-10-20, 03:43 PM
  #15085  
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Originally Posted by wktmeow View Post
Hah, I'm flattered I also find them fun on flat roads, it feels like floating down the road somehow.

Got a pair of trail running shoes in today and went for a run through Tecalote, about 5 miles. Pace was a bit lower than road but much more mentally engaging! Heart rate was a bit higher than I probably should have been at, but it was fun. Deadlifts tonight but it's a deload week so pretty much just warmup and done.
You are correct about the floating part. Sometimes I think all the spinning is a mental distraction. At the Hermes, we are into biohacks (legal). Here is a book that is published by the guys who own the technology for the isometric exercises we are doing. https://www.amazon.com/Osteogenic-Lo...4416247&sr=8-1.

The book is not that well written i.e. needs editing but it has some interesting muscle and bone anatomy discussion. It may help you planning your strength training and it is cheap.
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Old 07-10-20, 09:05 PM
  #15086  
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Originally Posted by Hermes View Post
You are correct about the floating part. Sometimes I think all the spinning is a mental distraction. At the Hermes, we are into biohacks (legal). Here is a book that is published by the guys who own the technology for the isometric exercises we are doing. https://www.amazon.com/Osteogenic-Lo...4416247&sr=8-1.

The book is not that well written i.e. needs editing but it has some interesting muscle and bone anatomy discussion. It may help you planning your strength training and it is cheap.
Hard to pass up at that price! Got the kindle edition, I'll check it out thanks!
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Old 07-10-20, 10:26 PM
  #15087  
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I was sick for over 2 weeks, not severely, but enough that I couldn't really ride. Sore throat, some dizzy spells, and nausea. I'm better now but I kind of feel like anything I was working towards is done. I was at 85 CTL when this started and down to 63 =\.

Outside of BWR there really isn't a reason to train though, and I'm not sure if I'll even do that this year. I may just do it next year since we get a pass and my off road skills need a lot more work.
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Old 07-10-20, 10:57 PM
  #15088  
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Originally Posted by furiousferret View Post
I was sick for over 2 weeks, not severely, but enough that I couldn't really ride. Sore throat, some dizzy spells, and nausea. I'm better now but I kind of feel like anything I was working towards is done. I was at 85 CTL when this started and down to 63 =\.

Outside of BWR there really isn't a reason to train though, and I'm not sure if I'll even do that this year. I may just do it next year since we get a pass and my off road skills need a lot more work.
On the bright side, I bet your TSB is super positive right now
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Old 07-11-20, 07:00 AM
  #15089  
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Originally Posted by wktmeow View Post
Hah, I'm flattered I also find them fun on flat roads, it feels like floating down the road somehow.

Got a pair of trail running shoes in today and went for a run through Tecalote, about 5 miles. Pace was a bit lower than road but much more mentally engaging! Heart rate was a bit higher than I probably should have been at, but it was fun. Deadlifts tonight but it's a deload week so pretty much just warmup and done.
nice, I quite enjoy Tecolote canyon. It's one of the lager neighborhood canyons in SD. Did you go east from the golf course towards Genesse, or stay in the main canyon?
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Old 07-11-20, 07:35 AM
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@gsteinb thanks for the photos. Reminds me of the aptly-named Hudson that I picked up about three years ago.

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Old 07-11-20, 11:16 AM
  #15091  
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Originally Posted by TMonk View Post
nice, I quite enjoy Tecolote canyon. It's one of the lager neighborhood canyons in SD. Did you go east from the golf course towards Genesse, or stay in the main canyon?
I started from one of the entrances in my neighborhood near the Genesee side and then went past the driving range and onto the other side to Balboa and back
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Old 07-11-20, 06:06 PM
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Another easy day, 45ish miles for 2.5ish hrs with NP around 200. Humidity at start was 95% but I haven’t felt affected by the high humidity. Last ride tomorrow morning before heading back to our house (we only live 70 mins from my parents). Looking forward to my Tuesday ramp test, really hoping to go to 295w from 285: I’m feeling really good
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Old 07-12-20, 10:00 PM
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Looks like I'll be off the bike and out of the gym for a bit. Rode 75 miles and then tried to make a light, freaked out when I saw a car inching forward, and crashed myself in the intersection, dislocating and/or breaking my little finger of my left hand. Why I stuck out my hands I have no clue. I'm forgetting how to properly fall. My new wheels and the bike seem to be alright. No cars bothered to stop and check on me. Called my wife to pick me up (was close to home) and spent an hour on hold with Kaiser setting up a phone call appointment for tomorrow.
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Old 07-12-20, 10:09 PM
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14.75 hrs this past week, which is the most since before pneumonia. Got in 4x20 @ what is supposedly 94-96% on Saturday and rolled around for 4 hrs nice and easy today. Overall feel pretty much back to normal, which is a mighty good feeling.
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Old 07-12-20, 10:45 PM
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Originally Posted by aaronmcd View Post
Looks like I'll be off the bike and out of the gym for a bit. Rode 75 miles and then tried to make a light, freaked out when I saw a car inching forward, and crashed myself in the intersection, dislocating and/or breaking my little finger of my left hand. Why I stuck out my hands I have no clue. I'm forgetting how to properly fall. My new wheels and the bike seem to be alright. No cars bothered to stop and check on me. Called my wife to pick me up (was close to home) and spent an hour on hold with Kaiser setting up a phone call appointment for tomorrow.
That's a real bummer, heal quick!

Also since fudgy doesn't hang around here anymore I'll go ahead and reset your days since last crash counter.
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Old 07-12-20, 10:50 PM
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Originally Posted by TheKillerPenguin View Post
That's a real bummer, heal quick!

Also since fudgy doesn't hang around here anymore I'll go ahead and reset your days since last crash counter.
Oh yeah where is he? Get bored of this place?

I haven't mentioned all my recent dirt crashes since getting the gravel bike - sliding out, hitting a log, trying jumps and falling on my ass...
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Old 07-13-20, 06:49 AM
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I'm guessing Fudgy is too busy taking care of two toddlers to spend time here.
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Old 07-13-20, 10:01 AM
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Typical endurance training this weekend along the coast and Camp Pendleton.

On Saturday, my wife and I approached the light at Del Mar Heights road going south on PCH. Typically, this is a long light and a lot of traffic with pedestrians.

A group of cyclists were waiting at the light, and then decided that the red light was just a suggestion and went on red. We approached the intersection and stopped. To beat the light, another rider decided to do one of those turn right hook a quick U turn and then continue south on PCH. As he turns right and starts his U turn, it is right in front of a motor cycle cop. He sees the cop, and corrects his direction and almost crashs into the cop.

We continue on PCH and the cop turns right on PCH. We crest the hill and start down the grade with a solid but normal tailwind. As we pass Carmel Mountain Road, we are catching the cop. My wife passes the cop on a flattish section at Torrey Pines beach at 36 mph after the downhill lead out and he looks over at her. I am thinking what is the speed limit here? I stay slightly behind the cop but in the bike lane. The cop slowly pulls away.

PR on Strava for that section of road.
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Old 07-13-20, 11:31 AM
  #15099  
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Originally Posted by aaronmcd View Post
Looks like I'll be off the bike and out of the gym for a bit. Rode 75 miles and then tried to make a light, freaked out when I saw a car inching forward, and crashed myself in the intersection, dislocating and/or breaking my little finger of my left hand. Why I stuck out my hands I have no clue. I'm forgetting how to properly fall. My new wheels and the bike seem to be alright. No cars bothered to stop and check on me. Called my wife to pick me up (was close to home) and spent an hour on hold with Kaiser setting up a phone call appointment for tomorrow.
Ugh, get better soon, and then stop crashing!
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Old 07-13-20, 01:46 PM
  #15100  
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First set of ZeCannon intervals of the season. Normally, I'm into these by April. Now, just maybe hoping for a CX season.
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