Hermes

We road Camp Pendleton and met John Howard and a friend on John's tandem at the start. John said they were going up the first climb easy and then hit it. We should try to stay on his wheel. How did that work? The climb was not easy. After he accelerated, it was really hard to hold the wheel of the tandem and not going to get any easier. I let them go. It was great to see him and a nice day for cycling.

hubcyclist

kicking off base 2 today. Since I don't do FTP testing, I bumped myself from 290 to 300 and did a shorter sweet spot workout with 3x10 @ 88, 90, 94% just to get the legs moving after a week of z2 and make sure I wasn't overreaching with the 10w bump. I didn't die so that's a bonus, but when I'm topping off at 280w with the sweet spot plan it makes the 300w target less impressive lol

burnthesheep

Well, that under/over sucked. Did 2x15min at 98%/109% (2min and 30 second so not 1:1). I guess I needed more time before next workout like that after going hard enough in Sunday's cross race that I puked.

Trying to balance the right number and right number of sets and length of sets is tricky. I think I may go back to 3x12min u/o at about 5w less but get those extra minutes in there.

Hermes

Fiesta Island road bike. Low cadence work. Beautiful day.

TMonk

Took a 1/2 day at work so I can kick down 4.5 hrs, heading out now. It will be a bit disjointed -

3 hrs first (atm), ending at my LBS, right near my place.
1 hrs to work long
0.5 hrs home later

At the shop I'm picking up a 8/9/10 speed Zipp 950 disc wheel that a senior guy at work gave me for free. The LBS filed the tabs down on the freehub body for me and it is currently fitting an 11 sp 11/23 cassette - sweet. I'll show my appreciation by purchasing a new cassette for it and a tubular as well (Corsa Speed G+ 2.0), and potentially an aero front chain ring.

TMonk

Indeed it was. What times were you out there? I did a SST "hot lap" at around 9:00 and then again at ~11:15 or so.

TMonk

why not? (asking out of curiosity)

hubcyclist

I've just found that ramp tests that are popular these days consistently give me an FTP lower than the workouts I have completed. And I just don't have the mental will to do 20mins lol I think

Ultimately I'm not going to experience huge shifts in my FTP between phases so I've done pretty well guesstimating where I should be based on what I've been able to do. That said I tried a sweet spot workout today based on 300 and it was bit of a reach (HR was more in threshold zone than it should be) so I'll be going with 295.

Hermes

Garmin says I started at 10:25 AM. We must have just missed each other or on the island but opposite sides.

Cypress

The 20-min test isn't too bad. It's minutes 6 through 14 that suck. By 6 mins you've pretty much settled into your pace after going to hard out of the gate, then at 14 you start to empty the tank. The 8 mins in the middle are just "hard but not too hard but still pretty damn hard" and seem to take forever.

Hermes

Fiesta Island 20K TTT.

burnthesheep

That has to be soooo much fun.

Did a Zwift ITT last night, power was easily down 25w from roadie position. Still. Despite riding it once a week nowadays. I crawled off the bike and immediately got a calf attack and charlie horse. Mother effer. But, my fan at home versus the gym sucks. I was boiling despite winter time home thermostat settings. So, lets say minus 10w right there. I'm also on a fluid with a power meter so I can't really hit the little rollers to hold speed other than guessing.

But, 240w on the tt bike indoors for 40min. That's 25w more than my 20ish minute power on it last year. I'll take it. It's something.

Christmas eve Tuesday weather looks amazing. Low wind, mild. I'm thinking mid-day outdoor 10mi attempt or a festive group ride.

Hermes

The Fiesta TTTs are really fun to do. We are on the race course so we can optimize the perfect lap. We are on time trial bikes so we work on power in the TT position and there is an element of over / under when making exchanges. There is the opportunity to work on drafting and bike handling skills on the TT bike. And you have a partner/partners so share the suffering. And we go pretty fast and time seems to fly by because there is always something to focus on besides suffering. It is all good.

TMonk

We plan to go for the 20k (and later) 40k TTT course records at Fiesta Island in 2020. According to Kevin (our strongest horse) the 20k will be easy, but the 40k... tough. We got the Fiesta Island 1-lap Strava KOM (30.8 MPH for 7:56) last year training for TTT states, and the entire 40k course record isn't much slower...

Hermes

At my CdA, I need approximately 425 watts decked out in the fastest stuff I own to generate 30.8 mph OTF.

TMonk

Well we certainly were in fast stuff and our turns were about that hard. We planned on doing a full 40k mock TTT, but one of our guys flatted a tubular, so the rest of us (three) were like: "eff it, let's go all out 1 lap and get this KOM"

TMonk

Forecasted to be raining on and off all week next week. WTF San Diego, I'm supposed to be putting in big volume! We'll see what happens - I suspect it will be a mix of trainer and some opportunistic road riding with a bit of wetness here and there. Most likely reduced volume (grrrrr).

burnthesheep

I get the following for me:
82kg bike plus rider
1.181 kg/m3 air density
CRR of .0028 for Corsa speeds on a good road
CdA guess from my data of around .235, Felt DA with Flo 60/90, cyclocross or cheap skinsuit, road helmet

Comes to 395w for 30.8mph

What did you figure your CdA was from testing you had done?

Hermes

If I use your Rho and Crr, I get 408 watts. I use a 2% drive train loss and 173 pounds of rider weight plus equipment. My tested CdA at the indoor track by ERO with a Dolan DF3, a double lenticular disc and Shimano Pro aero pursuit bars, UK quasi custom skin suit and Giro Selector aero helmet and a perfectly turtled head was .2375. It is questionable whether I could get that low of a CdA on my Cervelo TT bike with a disc /trispoke setup at Fiesta. Also, even with a great glue job and perfectly round Vitorria Corsa EVO CS tubulars, I think the Crr would be higher on Fiesta and the road surface is pretty good. I could use R Chung's method and measure Crr and plot a curve of Crr v Tire Pressure for my tire setup. I think you know that professional teams optimize tire pressure for the road surface for TTs in grand tours.

It is very clear that all this detail matters for this discipline. Even at 400 watts of power, 10 watts matters...a lot.

gsteinb

-2 when I woke up. 3 hours, zone 3. Been a bit under the weather so it was nice to pound through it and feel good.

Cypress

Currently laying waste to Watopia with TheKillerPenguin

Cypress

Correction: I'm doing sweet spots as he's taking the volcano jersey 65 MILES INTO A ZWIFT RIDE.

TheKillerPenguin

I peak for xmas

burnthesheep

I got that Volcano KOM on a slow day one time and set a PR for that power duration. Couldn't have been very strong people online at the time for me to bag it, lol.

Took the TT bike out bundled up for some slow riding and a couple KOM attempts. One victory, one 3 way tie, one 2nd place OA. However, hit up road bike like power for the duration of the KOM efforts. 700w for 20sec and 500w for a minute. That one with that effort was good for a 2nd. Womp womp, not favorable wind today. Very light and hurting.

Some kids riding their bikes up the sidewalk as I was trying for it went "holy ******g ****" as I went flying past easily breaking the speed limit. It's hard as hell to tuck your head holding 500w. **** that hurts.

Also felt like crap. Still draining from the nose to the wrong places while riding and feeling sick after some hard efforts as it all wants to come back out any way it can afterwards. Maybe some easier stuff this coming week, lots of tempo and SS. Maybe coliseum laps Christmas eve at a nice 200w tempo.

furiousferret

Absolute madlad, that one.