hubcyclist

I'm in week 3 of SSB1 HV, just continuing to build on the interval lengths this week yesterday was 5x12 today was 3x15. The thing I'm noticing this time around is that my HR on intervals is higher than previous times doing this, so generally I would consider myself as doing really well on sweet spot stuff if my HR stayed just below 160, although I'd probably say that was probably a bit on the too easy side. This time around my HR is getting up to 165 toward the latter part of intervals and am feeling a bit more of a muscular effort towards the latter portions of the workouts, so hopefully I'm more in the getting the right stress zone vs making it too hard lol

cmh

What power level are the 5x12 and 3x15 as a percent of FTP? 90%? Just curious as I'm trying to figure out what sweet spot workouts I like. I mostly gravitate to 2x20 @90%, but did 3x20 @90% (which was pretty hard), and I've done a zwift workout that is 2x30 with the 30 alternating as 5min blocks of 85% then 95% as well. The zwift workout mixes it up a bit more, but is it as effective as the tried and true 20 min intervals? more effective?

caloso

Personally I would probably aim for 90% on those.

hubcyclist

they more or less average 90%, trainerroad workouts tend to undulate around 88-94% (gradual ramps as opposed to stepped intervals). A few workouts at the last week of the block do straight intervals at 90% not sure if any is “better” just different and certainly less monotonous than just doing like 90% at different lengths.

I will say I’m definitely thinking of scaling back my target watts, I’m definitely feeling the burn as I approach 60min time in zone. I think my perception is skewed because I’ve had an easy time with sweet spot in the past and this is definitely more work for me, but I don’t want to make these too thresholdy, especially with a couple more weeks of the plan to go!

cmh

Thanks for the replies Caloso and hubcyclist.

burnthesheep

Almost at 600 TSS for the week, and it is Friday. Vacation week.

Today I rode the TT bike in our hilly neighborhood just for muscle memory. I made a little out/back lap in Strava of a nice smooth street with a bike lane and a mean little hill on it. Lap says it is 90 feet per mile elevation in Ridewithgps. The TT bike smoothes the hills some with momentum.

Best lap was just some sweetspot 250w, 22.7mph. Just road helmet and kit. That's smokin fast for 90 feet per mile without the skinsuit, TT helmet, and 90/disc wheels. Especially since each lap is just short of 2mi and has a turnaround to slow you also. Smartly though, the turnaround is at the top of the one hill by the stoplight. So saves some momentum since you aren't braking hard.

TMonk

~6 hrs today with 102 mi and about 6,000 elevation. Haven't done a big one like this in maybe 3 months. I'm tired.

Hermes

New cycling and gym routine. We drove to San Clemente this morning and did a TTT south to Camp Pendleton’s South Gate and back. Then we drove north about 5 minutes and worked out at an outdoor gym, had lunch and went home. It seems like this routine will be the norm since the indoor gyms in our area are closed and we already belong to the one in San Clemente.

cmh

It is nice that you have outdoor gyms and the climate to be able to use them.

I got out for the first xc ski of the winter. A fun and mellow 2.5 hrs with my wife.

furiousferret

Two 100km rides on Zwift, the hamstring (which I suspect was neural) was fine.

2nd day I didn't get enough sleep but I felt strong af. Spaghetti the night before always does wonders.

hubcyclist

Finished week 3 of SSB1 HV. I'm going to scale back the effort a couple of percentage points, the workouts have all been doable but several have been tougher toward the end than I believe they should be (based on my vast vast sweet spot experience lol), the next 2 weeks aren't getting any easier, gotta continue to nail these workouts!

Jmsoto

I just got my wahoo kickr and can’t wait to get my cassette and set up my home trainer.

Yep

How are you all thinking about planning training for next year? I've got a race in mid March that that I would ordinarily want to be somewhat good for and then move on to the rest of the season. I have no idea what to do this year.

ridethecliche

https://www.theproscloset.com/pages/cyber5-sale

TPC having a sale on electronics and TRAINERS! Some decent prices for used smart trainers on there.

Hermes

Fiesta Island turkey trot on road bikes - 3 lap TTT with accelerations. Happy Thanksgiving.

caloso

Ran 5K with my kid this morning. It didn’t suck.

ridethecliche

My weight has been juuuusssttt below 160 a few times over the last couple of weeks, so definitely trending down.

Kinda wild cause I was like 180-185 at the end of snowboarding season in March or so.

Ran 4 miles with my gf a week ago. It didn't suck. I didn't suck.

The next day or two, however, sucked very much.

furiousferret

100km today, going to try that for 2 more days, because I have to burn off Thanksgiving dinner and be relatively close to race weight in February.

I'm probably going to do a lot of volume on the bike and intervals 8 weeks out, but also bunch of dumb stuff off the bike. Like, when I walked my dog 2 years ago, I did 'breath holds' until I saw stars. I swear my v02 skyrocketed, but that was all 'fake' tests and evidence riding. I also will probably do a bunch of low rep bodyweight exercises to tone and not bulk.

Mostly the bike, but if I actually do well, all credit goes the dog walks.

burnthesheep

60 to 65 ft per mile at 24.3mph for the Turkey ITT. It also nets 150+ feet above where you start. Turns were slick slick, so took those really slow. Rather not slide out on an informal ITT. Happy with the result. Only a couple ticks on the clock out of the top 10 all time on the segment including some big 1/2/3 hammers.

I did what would normally be the "wrong" choice of going harder early, but it worked. It's more uphill earlier in the ride. Then flattens out more.

Helmet seems to work/fit fine for holding that position. I could feel the "tail" of the duckbill of that helmet right on my back the entire time.

I'm going to do a team/club thing and create some closer to town short TT segments for us to do for fun. I like supporting the guy putting them on, but it is about an hour drive each way. Got lucky today, all green lights and 45min each way.

cmh

I'm going to train as if there will be racing starting in April. For me that is 1 high intensity interval day per week, with as much sweet spot, LT intervals and longer rides as I can fit in without getting too tired. I want to keep up some high intensity through base so I don't lose it since I'm kinda old. Normally, I'd up that to two high intensity days per week in February to move from base to build but this year it seems like I'll postpone that move until later once I have a feel for when racing might start. No reason to decide now, so just do your base as if the season will start up in spring.

caloso

FTP test today. Did the 5’ and 20’ just like the book says. FTP increased 23 watts since September and best 5 minute power in 4 years. Pretty pleased.

furiousferret

High effort post incoming!

Operation 'Turkey Burn' was a smashing success.
Thanksgiving Dinner: 2,263 Calories (which is low for me)
Thursday: 2 hours on Trainneroad, 1189 kj
Friday: 100 km on Zwift 1692 kj
Saturday: 100 km on Zwift: 1612 kj
Sunday: 100 km on Zwift: 1866 kj

Amazingly strong on Sunday, which was an uncontrolled group ride, so I stayed with the fastest group. I was barely hanging on, than after an hour everyone cracked and I was still good. Just missed the podium, and because Fridays ride was a group of 80 vs 12 on Saturday, that was a faster time.

I kept my eating down to under 1,000 calories for every meal after, which my 3 rules of eating when dieting are:

• no snacking
• no meals under 450 calories
• no meals over 1000 calories

hubcyclist

I have not weighed myself since Thanksgiving, hoping the damage is minimal lol But I didn't go too nuts with the eating, I had help with the desserts (my son helped me with the pumpkin pie, neither my wife nor mom really like pumpkin pie and my dad doesn't have a lot, so I have eaten a lot of pie on my own in the past). I wrapped up week 4 of SSB1 HV today, one more week of work on this plan. CTL is 80 TSB -9

gsteinb

I haven't weighed myself in a year. There was a pandemic. Did you hear?

caloso

My wife thinks that weighing yourself too often will cause an eating disorder.