How to not get dropped in the rolling hills
11-12-20, 11:01 AM
#78
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They are riding at threshold in a power compromised position with cardiac drift. You don't get stronger. Even endurance athletes have found that intervals are best for endurance. That is not to say some steady state is not warranted but not total focus.
Last edited by popeye; 11-12-20 at 11:14 AM.
11-12-20, 11:19 AM
#79
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So, my focus will be adding more VO2max intervals to my workouts. What are your fav Vo2max intervals on the turbo trainer?
I usually do Baird variations on Trainerroad-5x90sec @120% of FTP with 1min rest in between do this three times with 5mins recovery between sets. There's also a 1min on 1min off version of this.
Also, what are the VO2max intervals suggestions for the road?
I usually do Baird variations on Trainerroad-5x90sec @120% of FTP with 1min rest in between do this three times with 5mins recovery between sets. There's also a 1min on 1min off version of this.
Also, what are the VO2max intervals suggestions for the road?
11-12-20, 11:45 AM
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Also I am assuming that 299 watt average was from a power meter? I'm not doubting it at all, but you must have been going against some major headwind to only do 21mph at 170lbs.
11-12-20, 12:26 PM
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No worries at all. A bit of headwind but it's mostly out and back course. Stopped a bunch of times at the traffic lights.
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11-12-20, 01:57 PM
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Those riders are doing intervals that improve the energy systems needed for good performance in their discipline, such as Sweet Spot intervals. As has been said by others, Tri and TT do not require a high VO2 or sprint power. It is a steady state event.
Last edited by colnago62; 11-12-20 at 02:02 PM.
11-13-20, 03:45 PM
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95% for two hours, 90% for four hours? That's insane.
I seriously question either of those. The endurance aspect, the fueling aspect, the specificity... not that some extreme masochist couldn't specifically train go accomplish that, but there's no way on Earth that's even remotely typical.
I once did 3 hours at ~89% and it broke me for a week plus, and I spent about two months building up to that.
I seriously question either of those. The endurance aspect, the fueling aspect, the specificity... not that some extreme masochist couldn't specifically train go accomplish that, but there's no way on Earth that's even remotely typical.
I once did 3 hours at ~89% and it broke me for a week plus, and I spent about two months building up to that.
11-13-20, 03:46 PM
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11-13-20, 04:09 PM
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Run – deciding leg 45% of the time
Bike – deciding leg 39% of the time
Swim – deciding leg 16% of the time
11-13-20, 04:18 PM
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You still can't win in the water or on the bike. You can establish a lead that turns out to be adequate for the competition, but you cannot win.
11-13-20, 04:23 PM
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Meaningless statement. If you swim faster than the second place finisher, and match his / her times on the bike and in the run, you won the race in the swim.
11-13-20, 05:16 PM
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No, that's where my advantage was. Those are different statements. And neither of them has a damn thing to do with the OP's issue.
11-13-20, 05:25 PM
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Semantics for $100, Alex ? It's like saying you can't win the race in the first 26 miles of the run – you can only establish an advantage.
Then take it up with the person who introduced the off-topic, and don't contribute to it.
And neither of them has a damn thing to do with the OP's issue.
11-13-20, 08:57 PM
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Hi-I need training/workout ideas on how to improve my fitness so that I don't get dropped in rolling hills during our weekend group ride.
We usually start the ride a dozen strong and end the ride about 5-6, the pace is around 21-22mph right now but they say some days it's even faster. My fellow riders are fast and lean athletes ranging from Cat 1-3.
I am a 40yo male, 6-4, 80kg, and have an FTP around 4.5w/kg. !
We usually start the ride a dozen strong and end the ride about 5-6, the pace is around 21-22mph right now but they say some days it's even faster. My fellow riders are fast and lean athletes ranging from Cat 1-3.
I am a 40yo male, 6-4, 80kg, and have an FTP around 4.5w/kg. !
Yeah I can't give advice to someone with an FTP around 4.5w/kg. How long did that take?
While you are here I how do I get to 3.0w/kg? I am seem to be stuck around 2.7/2.8.
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11-14-20, 07:34 AM
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11-14-20, 10:03 AM
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11-14-20, 10:10 AM
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E) lose weight
When it comes to power-to-weight, adding power is nice, but if you've already grabbed the low-hanging fruit and are no longer in the untrained category, it might be more fruitful to address the weight portion, something that's viable for most people. In the last two years or so, I've probably increased my FTP about 10%, but my body weight has gone down about 20%. Losing the body weight has had a much bigger impact.
When it comes to power-to-weight, adding power is nice, but if you've already grabbed the low-hanging fruit and are no longer in the untrained category, it might be more fruitful to address the weight portion, something that's viable for most people. In the last two years or so, I've probably increased my FTP about 10%, but my body weight has gone down about 20%. Losing the body weight has had a much bigger impact.
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11-14-20, 03:06 PM
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In any case, it has its limitations like everything. You simply can't train smart enough on 4-8 hours a week to continually improve. As with everything, at some point, the stimulus has to change.
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11-15-20, 10:04 AM
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I don't know your background. have been doing endurance sports in some shape or form since 1995. 25 years of almost uninterrupted racing, exercising, training. I am not gifted or anything genetically. Played basketball in HS, I was so weak I would throw up in the middle of practice workouts. It took time.
People giving really really smart advice here. Listen to them. I got stuck in a similar training routine past few years. I got used to it mentally, my body adjusted to it. You gotto shake things up.
E) lose weight
When it comes to power-to-weight, adding power is nice, but if you've already grabbed the low-hanging fruit and are no longer in the untrained category, it might be more fruitful to address the weight portion, something that's viable for most people. In the last two years or so, I've probably increased my FTP about 10%, but my body weight has gone down about 20%. Losing the body weight has had a much bigger impact.
When it comes to power-to-weight, adding power is nice, but if you've already grabbed the low-hanging fruit and are no longer in the untrained category, it might be more fruitful to address the weight portion, something that's viable for most people. In the last two years or so, I've probably increased my FTP about 10%, but my body weight has gone down about 20%. Losing the body weight has had a much bigger impact.
Training smarter can often allow for harder hard training, which can be quite the boon.
In any case, it has its limitations like everything. You simply can't train smart enough on 4-8 hours a week to continually improve. As with everything, at some point, the stimulus has to change.
In any case, it has its limitations like everything. You simply can't train smart enough on 4-8 hours a week to continually improve. As with everything, at some point, the stimulus has to change.
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11-15-20, 10:15 AM
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Well fer God's sake, tell us what worked if anything does. You're not alone there.
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11-16-20, 01:30 PM
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Repeats rule
im an older rider, and I know what it’s like to get dropped on those few efforts! Ugh! However, someone else here said to focus on Hill repeats at your O2 Max / boarder line capacity. That’s good advice . Assuming you have a decent base , that’s what I would focus on .
11-19-20, 12:49 PM
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Hi-I need training/workout ideas on how to improve my fitness so that I don't get dropped in rolling hills during our weekend group ride.
We usually start the ride a dozen strong and end the ride about 5-6, the pace is around 21-22mph right now but they say some days it's even faster. My fellow riders are fast and lean athletes ranging from Cat 1-3.
I am a 40yo male, 6-4, 80kg, and have an FTP around 4.5w/kg. I have a relatively big engine; I go fast on the flats, climb well in stable gradients, but I don't necessarily do well in punchy hills. I am currently Cat 4.
The course is mostly flat to rolling hills ~55mi. The flatter section is earlier where we do a decent rotating paceline but it's the rolling hills thru the end where the ride gets feisty. At the time there's already a decent amount of fatigue in my legs. Then the attacks begin left and right. I can follow the first two or three then I usually get popped. This weekend I realized sometimes I'm too slow to react to attacks even if I hear someone's attacking from behind and I let them create a gap.
My question is what are the workouts that I should be looking at in the winter? Should I try to replicate those efforts in my solo training rides or just stick to my current plan and wait for things to improve? Or should be doing longer endurance rides? I acknowledge everyone has their strengths and weaknesses but I believe there's always room for improvement. Am I hopeless?
I welcome everyone's experience and ideas on this very important matter. Thank you!
We usually start the ride a dozen strong and end the ride about 5-6, the pace is around 21-22mph right now but they say some days it's even faster. My fellow riders are fast and lean athletes ranging from Cat 1-3.
I am a 40yo male, 6-4, 80kg, and have an FTP around 4.5w/kg. I have a relatively big engine; I go fast on the flats, climb well in stable gradients, but I don't necessarily do well in punchy hills. I am currently Cat 4.
The course is mostly flat to rolling hills ~55mi. The flatter section is earlier where we do a decent rotating paceline but it's the rolling hills thru the end where the ride gets feisty. At the time there's already a decent amount of fatigue in my legs. Then the attacks begin left and right. I can follow the first two or three then I usually get popped. This weekend I realized sometimes I'm too slow to react to attacks even if I hear someone's attacking from behind and I let them create a gap.
My question is what are the workouts that I should be looking at in the winter? Should I try to replicate those efforts in my solo training rides or just stick to my current plan and wait for things to improve? Or should be doing longer endurance rides? I acknowledge everyone has their strengths and weaknesses but I believe there's always room for improvement. Am I hopeless?
I welcome everyone's experience and ideas on this very important matter. Thank you!