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Wordle 224 5/6
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Originally Posted by MoAlpha
(Post 22391279)
I always use the same first word.
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Originally Posted by rjones28
(Post 22391299)
:)
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Originally Posted by bampilot06
(Post 22391216)
Im still a little confused about what I am suppose to be aiming for. Not a huge deal, I am sure he will re explain it to me before he has us start doing these. My max heart rate appears to be 185 ish. This is an estimate based on what what I say last ride, 182-183.
So for the the hard 30 seconds is aim to see that? Or is it a power number? I really hope when the interval training starts I am able to ride with the group the first time, I have a feeling I am going to screw this up. Taba what?
Originally Posted by MoAlpha
(Post 22391283)
These need to be power-based because HR has way too much lag to reach a meaningful number on such a short interval. Longer sets of 30/30s are usually done in Z5, i.e., at 105-120% of FTP. Shorter sets can be max efforts. Depends what mechanism you’re trying to train.
As MoAlpha says, strictly power based. Mine are 30 seconds on, 130-150%. With 30 seconds, you are getting a slightly longer rest, so middle to high in that range should be good. 130% of 230 is 299 watts 140% is 322. It's up to you, but the important thing is completing the workout in the range the coach sets. Doing 2 at 340, 3 at ~315, and the rest in the 275 range, and fading rapidly, is not a good workout. 10 at 310 is far better. I'm not sure what your guy says on the 30 seconds off period, but I'm instructed to keep it in high Z1, low Z2. That's why I do mine on a steeper grade, so I have to keep pedaling to keep the bike upright. |
Originally Posted by rjones28
(Post 22391297)
I just pop in to do the books during the off-season.
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Originally Posted by indyfabz
(Post 22391266)
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Originally Posted by MoAlpha
(Post 22391296)
Depends on what the workout is for, but if it’s for VO2max training, yes, and despite what others here say, use erg mode of you are doing these on a trainer. It keeps you from going over or faking it and gets you the workout you signed up for.
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We got enough snow to ruin weekend riding.
I am heading to the dungeon for fake miles with friends. There will be no tabata, no erg, no intervals of any type. That would be too much torture. |
Originally Posted by phrantic09
(Post 22391316)
As much as I hate ERG- I still use it
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Originally Posted by phrantic09
(Post 22391184)
Not on the bike, but we do that with our trainer after doing the big lifts. Either 30/30 or a tabata of some sort
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Originally Posted by datlas
(Post 22391323)
We got enough snow to ruin weekend riding.
I am heading to the dungeon for fake miles with friends. There will be no tabata, no erg, no intervals of any type. That would be too much torture. |
Originally Posted by Velo Vol
(Post 22391312)
No commitment to possible customers.
https://cimg7.ibsrv.net/gimg/bikefor...294c6f1009.png |
3:30
3x10' LT rest 5' between 10' easy then 3x10' of 20" Seated Force Sprint/1'40" recovery. 5' easy between . for the force sprints, choose a gear that allows about 75-80rpm in 20". finish remainder of time easy endurance on feel@40rpm. alt 10'-20' standing/10' drops/10' tops. |
Silly game.
Wordle 224 4/6 🟨⬜⬜⬜⬜ ⬜🟨🟨⬜⬜ 🟩🟨🟨🟨🟩 🟩🟩🟩🟩🟩 |
It's windy but not shaking the house like last Saturday. Some friends are out of town or not riding, some are doing a century and I'm not up for that. Club #1 has a 62 mile option that could be interesting, depending on who shows up. They have a place on the web page to click if you're coming on the ride but almost nobody uses it.
They have 6 rides posted and only 4 maybes on the 62 and 2 maybes on the 49. There are 6 on the century. Hard to tell who is really showing up. The other club has a 45 mile thing which will be a lot more windy. On their page most of the attendees will use the "going" button. 2 guys I know will be there. |
Time to stop procrastinating and start working. Boo!
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Originally Posted by rjones28
(Post 22391336)
We have a 54cm Tarmac on closeout. If you drive up and buy it, lunch is on me.
https://cimg7.ibsrv.net/gimg/bikefor...294c6f1009.png At work, I see the silver Comet trail out my window every day too. It's sucks. Sorry for being a big cry baby. |
Originally Posted by DougRNS
(Post 22391380)
love the color. My bike is that color. I wish I could ride it. Every day I see the bike in the garage and it makes me sad. I hate looking at it. Hopefully the latest witch doctor appointments will finally get me relief.
At work, I see the silver Comet trail out my window every day too. It's sucks. Sorry for being a big cry baby. |
Originally Posted by DougRNS
(Post 22391380)
love the color. My bike is that color. I wish I could ride it. Every day I see the bike in the garage and it makes me sad. I hate looking at it. Hopefully the latest witch doctor appointments will finally get me relief.
At work, I see the silver Comet trail out my window every day too. It's sucks. Sorry for being a big cry baby. |
Originally Posted by DougRNS
(Post 22391371)
Time to stop procrastinating and start working. Boo!
Originally Posted by rjones28
(Post 22391336)
We have a 54cm Tarmac on closeout.
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MOTD
29 January 22 |
Originally Posted by Velo Vol
(Post 22391397)
On what?
Last week you told me 54 is too big. There's a 56cm Crux on closeout too. You could take up cyclocross. https://cimg9.ibsrv.net/gimg/bikefor...c4367b25f2.png |
Originally Posted by phrantic09
(Post 22391313)
Not too bad
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