rubiksoval

I actually had (and generally keep) FTP at 330 then, while wko4 had mFTP at 340 at that point, which is the 89%. Never seen mFTP above 345 and I've never actually done more than 324w in an hour.

I built up to that from 60 mins to 90 mins to 2:20 to 3. And I ate for days before and after. And I don't plan on doing it again.

furiousferret

On the positive side, I've started to wear a Trochanteric Belt, and for the first time in probably 10 years or so, my sit bones are level on the saddle. Groin pain is gone, psoas no longer pops over my femur, and my sciatic nerve pain is gone. Left leg is still weaker but I'm hitting the gym to strengthen it. I may have to wear it for a year, but I'm okay with that.

I've probably dumped about $5,000 in Chiro / PT / Doctor fees on injuries related to this or trying to get it fixed. Reading up on SI joint issues, its commonly misdiagnosed since the symptoms aren't SI joint pain. Torn Achilles, 2 groin tears, multiple quad strains, its just been nonstop shuffling fitness without trying to get injured.

Ttoc6

3 hours at 89%.. Barf... You'd make a good triathlete, man!

Wylde06

Rode earlier this week and wasnt really feeling it so cut both rides short..for a few reasons I took the rest of the week off. Rode an hour on zwift today and was feeling halfway decent, so the few days off did its job.

I need to get into structure starting next week. Im usually 2 weeks in at this point..but its only January and 2 weeks wont be much to worry about

furiousferret

Rode as much as my body allowed me. Two years ago I was sick and jumped in it too fast which resulted in 12 weeks of off and on sickness, so I have to be patient...

...Its just hard to sit there and watch the CTL drop, I was essentially peaking so its a bitter pill to swallow.

Ttoc6

Rode with one of the managers (not mine) from work this morning. We were on dawn patrol, had 28 miles under our belt before the sun was even up. Cold out, but a very enjoyable ride.

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This dude is a pretty hardcore ultra cyclist. Doesn't go fast, but I don't think I would much enjoy riding with him after >4 hours. Oh yeah, and he does everything on a singlespeed. He did Double Bypass last year.. Solo, one stop, on a single speed. Holy..

Ended up being just under 3 hours. Then I went for my second day ever on skate skis. Icy conditions, but needless to say, I'm pretty damn sore.

hubcyclist

started riding at 10pm, 2hrs 4x20 sweet spot, i'm visiting my parents so I only brought one of my fans and the room I used was pretty warm so it was slightly unpleasant, but I did it. ctl is 60ish and tsb is -23ish

mattm

team camp in San Luis Obispo. superb weather, 75-ish and nothing but sun.

70 miles friday, 122 miles yesterday, crit + 60-ish miles today. more on tap tomorrow.

ctl finally getting back up (77), tsb plummeting as expected (-40). i’ll be toast by monday! but that’s the point.

caloso

Another crazy River Ride. No one crashed but I had to bunny hop a dead raccoon. Then a few miles later, a dead skunk. Actually, I’m kind of surprised no one went down.

Ttoc6

2 hours of skate skiing this morning. Enjoying the change of pace from riding. Lots to learn.

hubcyclist

Last night did another 2hrs, 3x20 at 88%, rest day today, tsb is at -25 which i haven't done in a while

aaronmcd

Team training camp, pretty sure I set a 4 day TSS PR of one million. Divided by one thousand.

Drove down Friday morning for a steadyish 3 hours and 210 TSS.

Went out with a group of 16 for 6 hours/120 miles on Saturday. There is a fun section of climbing rollers mid ride where I decided to hammer hard for 5 or 6 minutes until I was caught and blew up and dropped lol. But we regrouped and it was all fun! 335 TSS.

Sunday we did a practice crit with a little climb each lap. Hurt for a few minutes until the break went. We caught the break minus our super beast who went solo. Last 2 laps I slotted in behind Matt and gapped off any competition for second as the leadout took off (I was tired and only good for a well calculated sit-up lol). Added on a bunch of miles to get 88 and 245 TSS.

Today we split up and I went for the dirt ride with 7 others. Nice tailwind out highway 1 to the coast, then turned inland for 10ish miles of dirt road climb and descent. Legs felt pretty terrible at the start but warmed up nicely after the descent. Hit the final 4-5 minute climb and gave it my remaining energy to crest just behind a couple of our faster guys. 55 mph descent back into town and took the final city limit sprint of the weekend uncontested by the 2 guys with me lol. 63 miles and 210 TSS today.

Super fun long weekend and looking forward to a boost in fitness next week!

Tomorrow I will check how low my TSB went (excel PMC on my work computer). I suspect an all time low.

caloso

Yesterday: 3+3’s
Today: soccer cross training. Ugh my hips are sore.

akdmx

Is there a generally accepted best tool for tracking TSS/CTL etc? I get data out of stava, garmin connect and trainerroad but all seem to give different numbers. Just wondering if there is a "standard" tool for this.

TheKillerPenguin

I think the most widely accepted one is Coggan's which is what is used by TrainingPeaks, and which my Garmin seems to track to. Strava uses a different algo that seems to track the same below threshold but disagrees by a lot above it. Golden Cheetah seems to agree with Strava; I use GC for its power curve chart because I assume that since it uses a more conservative formula the FTP/CP estimate is lowball.

My ego prefers TrainingPeaks

jsk

If you want to use the metrics defined by Hunter/Coggan such as FTP, Normalized Power, TSS, and CTL/ATL, then TrainingPeaks (web-based) and WKO (desktop-based) are the gold standards.

Golden Cheetah uses similar but slightly different metrics. Whether they did that because they think theirs are better, or just to get around intellectual property issues, I don't know. The main difference is the way Normalized Power is calculated, which in turn effects TSS and also CTL/ATL. Strava uses the same metrics as Golden Cheetah. The biggest issue with Strava is that there's no real handling of historical data. If you look at a workout from a few weeks ago, the metrics are all based on your current FTP, not your FTP at the time.

furiousferret

My CTL is 12 points higher in WKO4 than in Cycling Analytics and that is 12 points higher than Strava. Those are all defaults, but I wish it was consistent across the board, because things just translate when communicating to others. For me, 85+ is a hard volume to maintain, whereas someone using different software that may be easy.

Realistically though, consistency is the most important thing.

TheKillerPenguin

I consider the lingua franca for CTL and general normalized power talk to be the Coggan formula unless the person I am talking to says otherwise.

hubcyclist

2hrs 3x20 sweet spot, CTL 62 (Golden Cheetah) It takes some digging around, but GC does give normalized power (coggan formula) in the ride summary, I know it defaults to xpower, like strava is always a few watts lower for whatever reason.

furiousferret

Adding to things, Golden Cheetah is about 3 off from CyclingAnalytics.

aaronmcd

Yep. -66

furiousferret

Woke up coughing up mucous; I feel fine otherwise but I begrudgingly have to take another day off to prevent any relapse. Coming back from two years of injury only to get sick 5 days before my first race seems like god is trying to tell me something...like 'maybe you should try out playing Bridge instead.'

Oh well, the race season here is 12 months long and I was really strong at the Early Birds. So I just got to be patient....who am I kidding, time to panic.

Ygduf

I find it much easier mentally to ride at threshold - just go as hard as you can - vs. limiting myself to 90% or whatever and knowing that I'm going to have multiple intervals of that pain.

Ttoc6

6x5minutes at 110%. ~40 minutes of easy riding afterwards. Really felt good. Was able to bump up the last two a few percentage points. Feeling great even if I had that little panic earlier this week that I wouldn't be in the shape I need come Chico.

hubcyclist

90mins with 3x20 sweet spot (90ish percent)