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Training Status??? (IV)

Old 03-26-20, 07:48 PM
  #14501  
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Did the Tour of Watopia B's, 3s off 1st place (not counting the guy that held 6 w/kg for 40 minutes). Considering my wattage and HR, time to bump up the FTP...which I kinda don't want to do because it makes it all that harder =\
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Old 03-27-20, 01:08 AM
  #14502  
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Originally Posted by Cypress View Post
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.
Thanks!
I have never used Zwift before. I did do the session with 1.26 VI and @ lower zone 2 avg power. That was interesting.
The idea is to do 2 consecutive rides at the same avg power, but one with VI over 1.2 and one with VI 1.0.

today ride with VI 1.26 (TrainingPeak)
Activity | TrainingPeaks

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Old 03-28-20, 12:56 AM
  #14503  
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second ride today. 3hrs, similar avg power to yesterday ride, but single gear only, fasted, and more steady and @ 1.00 VI

trainingpeaks ride: Activity | TrainingPeaks


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Old 03-30-20, 08:19 AM
  #14504  
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The return from the crash:
-Recovery week: 125 TSS
-Week 2: 325 TSS
-Week 3: 380 TSS
-Week 4: 456 TSS

Weeks 2 thru 4 been mixing in about 40% run TSS to just make the overall engine and legs as good as possible. Mostly Z2 up to hard tempo stuff, maybe a couple really short KOM style hits. I see zero reason that an amateur nobody cyclist shouldn't be able to run up to an hour for a workout at a decent pace nearly year round.

I think this week will be the last week of lower intensity higher-TSS and I'll do a lower TSS week with some intensity. During this weird time, I'm limiting the intensity, cause they say so.

I found a loop by the house with a pretty safe downhill I think I'll get the roadie bike out on instead of the cross bike. It would make an awesome "long ride" for the week. It's 100ft per mile, kinda want to do a metric century on it.
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Old 03-30-20, 08:56 AM
  #14505  
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Volume is increasing, but the weather is on a steady downward spiral for the next two weeks. Not sure how my mind is going to cope with 13+ hours/wk on Zwift.
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Old 03-30-20, 09:27 AM
  #14506  
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Originally Posted by Cypress View Post
Volume is increasing, but the weather is on a steady downward spiral for the next two weeks. Not sure how my mind is going to cope with 13+ hours/wk on Zwift.
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Old 03-30-20, 09:32 AM
  #14507  
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Oh, and I started watching the Movistar documentary on Netflix. It's a bit choppy and seems to be a Canyon ad, but I appreciate seeing high-def bike stuff. Reading subtitles while on the rollers is easier than I thought it'd be, but you occasionally have to translate the translation due to English being the way it is.
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Old 03-30-20, 02:55 PM
  #14508  
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It was a bit hard to follow sometimes with the subtitles and back and forth, but I was impressed how they didn't hide much. They all seemed fairly honest about their thoughts and opinions for the most part.
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Old 03-30-20, 03:51 PM
  #14509  
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Did a 2k test on the rower yesterday, not very great result @ 7:41, or just shy of 230w. Yeesh. Lots of pain for such low watts. I'd love to get that down to 7:00 at some point. I'm probably losing 10s to bad form at least is my guess.

Then I did some squats and bench press #critdadbod Squats still seem harder than I remember - 3x6 @175lbs and it felt hard.
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Old 03-30-20, 03:55 PM
  #14510  
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Including zwift, I've been on the bike 6 days in a row. Yay me.

Also, my 16 year old just destroyed me in a sprint. Yay him.
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Old 03-30-20, 09:39 PM
  #14511  
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5ish mile run with a 1 mile pickup in the middle. Wasn't full gas but man do I suck at running fast right now.

I miss the gym. I miss rock climbing. I miss group rides. This should be the time of year where I'm getting my face stomped in by my buddies, not bargaining with myself to even go ride my bike.
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Old 03-31-20, 06:41 AM
  #14512  
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First morning in my makeshift home gym. I bought bags of concrete - 50 and 80 pounds - to lift. Seemed the cheapest option for most weight, since real weights are kind of expensive, and I hope to have my gym back soon.
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Old 03-31-20, 08:12 AM
  #14513  
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Originally Posted by Ttoc6 View Post
5ish mile run with a 1 mile pickup in the middle. Wasn't full gas but man do I suck at running fast right now.

I miss the gym. I miss rock climbing. I miss group rides. This should be the time of year where I'm getting my face stomped in by my buddies, not bargaining with myself to even go ride my bike.
At least 2 group rides per week for the last 20 years (most of the time) and 4 group rides per week since last summer, now none. It was my social life. I really miss it.
Joined the road club in 1989, still see some of the people who were members then.
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Old 03-31-20, 11:56 AM
  #14514  
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Sunday I did the Tour of Watopia (not because I care about finishing, I just wanted to do a competitive ride). Anyway 2 of us got detached from the lead group and rode near FTP for 45 minutes with maybe z3 HR.

So I'll bump up my FTP, which is artificial since its an estimate, but then I'll bump it up again because of the 'indoor modifier' of -8%, so my best power of the year is 40 watts below my actual FTP. I'm sure if I went outside fresh and tested, I could hit that, I just think its kinda silly, and and another reason not to throw the number around.
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Old 03-31-20, 12:03 PM
  #14515  
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today I did 8x2.5min @ 120% and will again on Thursday as part of my continuing weekly increase in interval duration. It really didn't hurt until the last 2.5mins so I might be slightly underestimating my FTP (I think maybe I finally recovered 10w of my vacation induced decline), but I'm keeping these vo2 type workouts at my current FTP and try and get through them with no quitting and bump myself up a few percentage points for easier workouts.

in kid riding, I did over 12 miles with my son on Saturday. Hopefully next week we'll get more riding in as the temps will finally start to be a bit more consistently in the mid to upper 50's.
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Old 03-31-20, 02:54 PM
  #14516  
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2 hrs this morning with z1/2 bracketed around the following mostly VO2 efforts:

3' 123%
5' 113%
15' 87% (SST)
4' 115%
3' 120%

Interval 1 felt meh and intervals 2 and 3 were pretty difficult - uncooperative, stiff/sore legs and not a ton of motivation. Somehow after cooling down from number 3, I got a second wind and felt motivated for number four, thinking I'd stop there, but I ended up completing my workout.
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Old 03-31-20, 05:06 PM
  #14517  
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Today felt great. Light switch great. Did the KOM forward in Watopia then the tower. 230w AP for the hour, including descending. On the climb did some under over stuff for the 20ish minutes going up.

Yesssssirrr.
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Old 04-01-20, 04:10 PM
  #14518  
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For me today did not feel so great! lol.

3.5 hrs of z2 before work - boss let me come in late. I'm in my third "on" week and the fatigue from yesterdays ride left my legs just torched, Ended up high Z1 AP and feeling pretty crappy until the 2 hr mark. I started feeling better a bit before the last hour though and the legs came around a little bit.

Still, it was nice to be out this morning, cool, calm, quiet and overcast - a good time to be on the coast.
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Old 04-01-20, 05:48 PM
  #14519  
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A few of you are mentioning home gymming. Here's some things I've been doing. I have no equipment, but my wife has a pair of 24 lb powerblocks.
Legs:
Squats: I wear a weighted backpack, my wife wears one on the front, I lift her in my arms and do sets of 9 (~220 lbs)
Bulgarian split squats: Hold 24 lb powerblocks in each hand and a 22 lb backpack, legs burn at 18 reps.
Single leg romanian deadlift. Sets of 20 burn with only 48 lbs if I go deep.
Pistol squats, unweighted.
Nordic curls, assisted by pushing off the ground a bit.

Upper body is probably not as interesting for cyclists:
Shoulders:
Handstand pushups
Feet elevated pike pushups
Lateral raises (doesn't take much weight, I bet gallon jugs would work).
Chest:
dips on the back of a bleacher (park next door, but 2 stools would work)
Feet elevated, pseudo-planche pushups
One arm push ups
High rep pushups
Back:
Pull ups
Tuck front lever rows
Inverted row variations
Bent over reverse flys
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Old 04-01-20, 08:03 PM
  #14520  
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God I miss the gym. Odds on me hurting my back dead lifting when I go back?

Had a Zoom class this evening after work so was pretty exhausted Went for a6ish mile run with some trails. I'm enjoying trail running a lot right now even if I don't enjoy running in "trail running shoes." Just a lot of people out on the trails I want to run. Mainly why I'm not mtbing is there are too many people..
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Old 04-01-20, 10:19 PM
  #14521  
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Zwift event. One of my best indoor power output for 75 minutes..
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Old 04-02-20, 03:29 AM
  #14522  
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Originally Posted by Ttoc6 View Post
5ish mile run with a 1 mile pickup in the middle. Wasn't full gas but man do I suck at running fast right now.

I miss the gym. I miss rock climbing. I miss group rides. This should be the time of year where I'm getting my face stomped in by my buddies, not bargaining with myself to even go ride my bike.
A funny side effect of this whole mess is that it's made me realize how much I really don't mind solo riding. I'll be missing Tuesday Worlds, races, and group rides, but I really am motivated by the work itself.
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Old 04-02-20, 03:31 AM
  #14523  
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Originally Posted by TMonk View Post
For me today did not feel so great! lol.

3.5 hrs of z2 before work - boss let me come in late. I'm in my third "on" week and the fatigue from yesterdays ride left my legs just torched, Ended up high Z1 AP and feeling pretty crappy until the 2 hr mark. I started feeling better a bit before the last hour though and the legs came around a little bit.

Still, it was nice to be out this morning, cool, calm, quiet and overcast - a good time to be on the coast.
Man, the UK has been good for the energy around, and volume of, amateur racing, but I can't imagine a better setting for racing and training than San Diego. (SF?)
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Old 04-02-20, 08:00 AM
  #14524  
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The weather here is pretty tough to beat. Racing wise things have been a bit slim compared to other parts of California though.
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Old 04-02-20, 09:41 AM
  #14525  
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Originally Posted by aaronmcd View Post
A few of you are mentioning home gymming. Here's some things I've been doing. I have no equipment, but my wife has a pair of 24 lb powerblocks.
Legs:
Squats: I wear a weighted backpack, my wife wears one on the front, I lift her in my arms and do sets of 9 (~220 lbs)
Bulgarian split squats: Hold 24 lb powerblocks in each hand and a 22 lb backpack, legs burn at 18 reps.
Single leg romanian deadlift. Sets of 20 burn with only 48 lbs if I go deep.
Pistol squats, unweighted.
Nordic curls, assisted by pushing off the ground a bit.

Upper body is probably not as interesting for cyclists:
Shoulders:
Handstand pushups
Feet elevated pike pushups
Lateral raises (doesn't take much weight, I bet gallon jugs would work).
Chest:
dips on the back of a bleacher (park next door, but 2 stools would work)
Feet elevated, pseudo-planche pushups
One arm push ups
High rep pushups
Back:
Pull ups
Tuck front lever rows
Inverted row variations
Bent over reverse flys
Couples that squat together stay together!

Good workout option for this stay at home time.
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