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-   -   How fer did you ride today?! (https://www.bikeforums.net/showthread.php?t=1081695)

Sierra_rider 03-23-24 12:54 PM

While I could ride outside today, 40F and snow melt dripping off the trees, made indoor riding sound more enjoyable. I was also limiting myself to less than 1.5 hours of riding today, so an indoor tempo ride offered a better bang for the buck compared to the constant ups and downs of the local roads.

Anyway, between a couple of Rouvy rides, 19 miles and 2200' of climbing.

georges1 03-23-24 02:17 PM

rode 5 km for deposing a package to be sent back in the nearest town nearby mine,used my 1992 peugeot chenonceaux city bike

rsbob 03-23-24 06:16 PM


Originally Posted by Sierra_rider (Post 23193032)
When I do use Zwift, I often just make my own workouts. The only stock Zwift workouts I'll really use are FTP tests and 2x20' FTP intervals. While I've been bad about not doing much interval training this year, I've done 5x5, 30/30, and 40/20's in the past.

I need to learn to do that. Is there a tutorial?

Today I said, screw Pillar and was feeling strong-ish and started a pacer group with hills and inevitably went off the front with a group of 10 and kept the pace between 2.6-3.0 W/Kg for an hour. I used the hill climbs as the intervals and would get up around 500 Watts sustained for the hills. Pillar gave me a 35% success rate since I totally blew off the Zone 1 sustained ride. Oh well.

I know what I need to do in terms of a couple of hard workouts, sustained Zone 2 and rest days, so I will just let my body tell me what to do. Up until now, I just went hard and long all the time, and was always fatigued. Just can’t help myself and giving into my age is really difficult. At least I am still bagging PRs.

The Chemist 03-23-24 06:41 PM

https://cimg4.ibsrv.net/gimg/bikefor...fa79cff926.jpg
https://cimg5.ibsrv.net/gimg/bikefor...2249da382f.jpg
Nice and warm first Saturday of spring.

Sierra_rider 03-23-24 07:03 PM


Originally Posted by rsbob (Post 23193234)
I need to learn to do that. Is there a tutorial?

Today I said, screw Pillar and was feeling strong-ish and started a pacer group with hills and inevitably went off the front with a group of 10 and kept the pace between 2.6-3.0 W/Kg for an hour. I used the hill climbs as the intervals and would get up around 500 Watts sustained for the hills. Pillar gave me a 35% success rate since I totally blew off the Zone 1 sustained ride. Oh well.

I know what I need to do in terms of a couple of hard workouts, sustained Zone 2 and rest days, so I will just let my body tell me what to do. Up until now, I just went hard and long all the time, and was always fatigued. Just can’t help myself and giving into my age is really difficult. At least I am still bagging PRs.

Click on the "workouts" tab and then select custom. Hit "creat a new workout" and go from there. You'll see that you can drag and drop different power zones from the right-hand side of the screen. Once you drop it into the workout, you can then change the wattage and duration of that particular interval. You can either build it based on wattage or by % of FTP.

I like going this route, as most of the standard Zwift workouts are pretty crappy IMO. They throw random power spikes in and will have weird ramps as well...the standard workouts don't seem to target a specific power zone, but rather just hit everything and are generally what I'd refer to as "junk miles." That's my slightly controversial/maybe unpopular rant of the day.

rsbob 03-23-24 07:22 PM


Originally Posted by Sierra_rider (Post 23193287)
Click on the "workouts" tab and then select custom. Hit "creat a new workout" and go from there. You'll see that you can drag and drop different power zones from the right-hand side of the screen. Once you drop it into the workout, you can then change the wattage and duration of that particular interval. You can either build it based on wattage or by % of FTP.

I like going this route, as most of the standard Zwift workouts are pretty crappy IMO. They throw random power spikes in and will have weird ramps as well...the standard workouts don't seem to target a specific power zone, but rather just hit everything and are generally what I'd refer to as "junk miles." That's my slightly controversial/maybe unpopular rant of the day.

Thank you. Much appreciated.

Sierra_rider 03-23-24 07:36 PM


Originally Posted by rsbob (Post 23193234)
I need to learn to do that. Is there a tutorial?

Today I said, screw Pillar and was feeling strong-ish and started a pacer group with hills and inevitably went off the front with a group of 10 and kept the pace between 2.6-3.0 W/Kg for an hour. I used the hill climbs as the intervals and would get up around 500 Watts sustained for the hills. Pillar gave me a 35% success rate since I totally blew off the Zone 1 sustained ride. Oh well.

I know what I need to do in terms of a couple of hard workouts, sustained Zone 2 and rest days, so I will just let my body tell me what to do. Up until now, I just went hard and long all the time, and was always fatigued. Just can’t help myself and giving into my age is really difficult. At least I am still bagging PRs.

I'll also add that, from what I've seen on your Strava, you're a pretty strong cyclist, regardless of age. That being said, VO2max goes down with age, so that seems like a valid power zone to target with intervals. Something along the lines of a 30x30 interval...basically 30 seconds on/off at up to 140% and 60% of FTP. Another variation I'll do is 40/20, that's a gnarly workout. The % of FTP is a suggestion and keeping your average HR around threshold level might be a good indicator for adjusting difficulty.

I'd like to reiterate, that I'm not a cycling coach/trainer...just an educated idiot, so YMMV. Although I do have a newbie friend of mine that wants me to build a program for him. He's young and I'm entertaining the idea, just to test the waters on if it's something I might be into if/when I can no longer be a competitive racer.

For years, I took much of the same approach. My criteria for riding was just "hard" and "lots." Invariably, I'd hit a plateau about midway through the year and then physically/mentally need a long break come wintertime. I had frequent training injuries and was always nursing some ache/pain. I pretty much took 2022 off from racing and any serious riding, so last year was a rebuilding year for me. I was in such bad shape, that zone 2 trainer sessions were almost mandatory. After doing a solid 2-3 months of zone 2, I developed a base that I never had before...I used to peak by May, but I ended up setting a PR for FTP clear into September last year.

rsbob 03-23-24 08:07 PM


Originally Posted by Sierra_rider (Post 23193309)
I'll also add that, from what I've seen on your Strava, you're a pretty strong cyclist, regardless of age. That being said, VO2max goes down with age, so that seems like a valid power zone to target with intervals. Something along the lines of a 30x30 interval...basically 30 seconds on/off at up to 140% and 60% of FTP. Another variation I'll do is 40/20, that's a gnarly workout. The % of FTP is a suggestion and keeping your average HR around threshold level might be a good indicator for adjusting difficulty.

I'd like to reiterate, that I'm not a cycling coach/trainer...just an educated idiot, so YMMV. Although I do have a newbie friend of mine that wants me to build a program for him. He's young and I'm entertaining the idea, just to test the waters on if it's something I might be into if/when I can no longer be a competitive racer.

For years, I took much of the same approach. My criteria for riding was just "hard" and "lots." Invariably, I'd hit a plateau about midway through the year and then physically/mentally need a long break come wintertime. I had frequent training injuries and was always nursing some ache/pain. I pretty much took 2022 off from racing and any serious riding, so last year was a rebuilding year for me. I was in such bad shape, that zone 2 trainer sessions were almost mandatory. After doing a solid 2-3 months of zone 2, I developed a base that I never had before...I used to peak by May, but I ended up setting a PR for FTP clear into September last year.

Interesting back story - so close to home. I sure understand the frequent injuries from my days pushing it as a runner (high school track through grad school - recreationally) Was always trying to recover from something as I experimented with different running styles, pacing, strides, shoes, body position, etc. It got so bad I was running with braces and taking pain killers, just to not lose ‘fitness’. (Can you say, totally possessed?) Then my back couldn’t take the pounding of multi-mile runs so started to slowly transition to cycling - very slowly. But as my running injuries lessened with less running, I put more and more miles on the bike - and the rest is history.

Also interesting about you building a base for 2-3 months. Such patience. Hats off for that and setting a new PR FTP. That is something I may just need to do - with an interval session just to break it up. Really appreciate your help and support. If we lived closer, I’d take you out for a beer or whatever you drink. Cheers

Appreciate the tip on 30X30 and 40/20.

50PlusCycling 03-23-24 09:55 PM

https://cimg9.ibsrv.net/gimg/bikefor...f492c69a4.jpeg

I took a 58km ride around Tokyo this morning. I’ve only been on the bike for about 10 days, and am breaking in a new Brooks saddle, but I wanted to get out along the Arakawa river. It took me about 20km of riding across the city to get to the river, but thankfully there was very little traffic, Japanese people like to sleep in on Sunday.

But along the river it was busy. There are countless sports fields along the river, I passed perhaps 30 baseball fields, every single one crowded with little league to 60+ seniors, plus soccer fields, frisbee fields, tennis courts, and golf courses. The biggest hazard riding along the river is getting hit by a ball, at one point a baseball passed about one meter in front of my bike, and a tennis ball passed over my head.

There were lots of cyclists of all ages, plus troops of baseball and soccer players riding their bikes along the river to the sports fields. There were all kinds of bikes, from trikes ridden by old folks, to Disney bikes ridden by little kids, to classic Italian to carbon fiber triathlon bikes. Mine appeared to be the only gravel bike on the trail, not that anyone looked twice at it.

I took it easy, the bike is still new, the saddle still hard, my backside still too soft. But it was a great day and a great ride. Hopefully the weather allows another long ride next weekend.

Sierra_rider 03-24-24 02:00 PM

23 miles and 1800' of slick/muddy XC racing today. I've been having mixed results lately, so I was glad to come out of this one with a win in <39 expert class. 3 lap race, I set a heater of a lap on the first lap. Second lap, I dropped back to 2nd and then had a minor spill. Regrouped and caught back up the leader by the last lap. Did some wheel sucking, got my heart rate back down and then threw in a big attack about 5 minutes from the finish. I did my best 20 second power for the season (820watts) establishing the gap and then averaged close to 400 watts for the final 5 minutes...good enough to win by several seconds.

Some other notable stats...I averaged a HR of 173bpm for over 1.5 hours and did a normalized power of 300 watts. Peak power was 1300. Power and HR were definitely on the higher end of what I've been doing lately in races.
https://cimg9.ibsrv.net/gimg/bikefor...ad529787f0.jpg

ofajen 03-24-24 05:52 PM

17 miles and windy today, but it was too nice not to ride despite having run intervals in the morning.

Otto

jevery57 03-24-24 07:04 PM

After a fifteen year cycling hiatus I bought a new gravel bike, (I'm 66 this year), I've ridden it twice before today - a couple of twenty mile loops to make adjustments for a preliminary fit and to get used to SPD pedals. So today I was invited to ride a 36 mile loop with a couple of experienced cyclists at work, though it was extremely windy today at 38-50 MPH out of the south. First leg was into the wind and i bonked at the twenty mile mark. My triceps and my ass were killing me and I could tell my blood sugar was very low so they made me eat a couple of bananas and sit awhile. Thankfully the downwind leg was much easier and I survived the day, but I know I'll be sore for a couple of days. It's great to be back in the sport, but at my age I'm gonna have to be more careful about biting off more than I'm ready for.

808HIcycler 03-24-24 07:35 PM

47 today after 13.25 in my first crit last night. Set a new FTP last night that is 16 watts higher than before. Almost to that 3w/kg magic number now.

rsbob 03-24-24 07:56 PM

54 miles with 1,500’ and 17 PRs that I really wasn’t trying for. Maybe that’s the key. This was a Z2 ride and kept the HR and power right where I wanted it. Garmin says I should take 72 hours off! WTF!?
https://cimg7.ibsrv.net/gimg/bikefor...a8b8a2393.jpeg

rsbob 03-24-24 07:57 PM


Originally Posted by 808HIcycler (Post 23194227)
47 today after 13.25 in my first crit last night. Set a new FTP last night that is 16 watts higher than before. Almost to that 3w/kg magic number now.

Way to crush it.

rsbob 03-24-24 08:09 PM


Originally Posted by Sierra_rider (Post 23193914)
23 miles and 1800' of slick/muddy XC racing today. I've been having mixed results lately, so I was glad to come out of this one with a win in <39 expert class. 3 lap race, I set a heater of a lap on the first lap. Second lap, I dropped back to 2nd and then had a minor spill. Regrouped and caught back up the leader by the last lap. Did some wheel sucking, got my heart rate back down and then threw in a big attack about 5 minutes from the finish. I did my best 20 second power for the season (820watts) establishing the gap and then averaged close to 400 watts for the final 5 minutes...good enough to win by several seconds.

Some other notable stats...I averaged a HR of 173bpm for over 1.5 hours and did a normalized power of 300 watts. Peak power was 1300. Power and HR were definitely on the higher end of what I've been doing lately in races.
https://cimg9.ibsrv.net/gimg/bikefor...ad529787f0.jpg

Doesn’t sound like your recent illness slowed you down much - maybe HR? Way to crush your class.

Sierra_rider 03-24-24 11:39 PM


Originally Posted by rsbob (Post 23194244)
54 miles with 1,500’ and 17 PRs that I really wasn’t trying for. Maybe that’s the key. This was a Z2 ride and kept the HR and power right where I wanted it. Garmin says I should take 72 hours off! WTF!?

I don't totally ignore Garmin, but yeah...sometimes some of the suggestions are a bit off. Right now Garmin Connect is freaking out about my training progress...it doesn't like that I took a week off because of illness, then had another light week of easy activity, but then rebounded with 15 hours of activity this week. I guess it thinks I'm over-training with those 15 hours, even though I was doing that much volume before I got sick.:foo:


Originally Posted by rsbob (Post 23194255)
Doesn’t sound like your recent illness slowed you down much - maybe HR? Way to crush your class.

I'm pretty much back to normal...HR is no longer elevated compared to power, and my power is back. My overnight HR variability finally came back to normal levels, it had been suppressed quite a bit during the illness.

This is the highest average HR I've seen during a race this year, but I chock that up to just being on the gas more this race. This particular series, I've had a bad habit of just "settling" for whatever place I shake in after the mid-point of the race. Sounds corny, but I was yelling at myself to "close the gap" whenever I'd let a gap open today. Luckily no one else could hear me, or they'd think I was completely off my rocker. It helps that I wasn't doing a double-header of racing this week, last time I did a 90 mile gravel race the day before the XC race.

Jughed 03-25-24 03:52 AM

Since I live in flatlands, did some Zwift training to prep for a trip to the Alps.

https://cimg1.ibsrv.net/gimg/bikefor...520bed148f.png

CarlosCrosby 03-25-24 09:22 AM

28 miles is my best

SpeedyBlueBiker 03-25-24 10:17 AM


Originally Posted by CarlosCrosby (Post 23194635)
28 miles is my best

Your best for now. I'm sure you will exceed that distance pretty soon. Just keep at it!

diphthong 03-25-24 07:32 PM

21-spot. 62 degrees.

Sierra_rider 03-25-24 11:41 PM

Back to the indoor workday grind...between 2 Rouvy routes, roughly 24 miles and 1600' of fake climbing. It's looking like a week of crappy weather, so probably a lot more indoor riding this week.:(

Sierra_rider 03-26-24 02:21 PM

More indoorsy stuff...20 miles and 2400' of virtual Slovakia.

diphthong 03-26-24 11:10 PM

15-spot that included a stop at the ole lbb to true the front wheel and hit a new burger place. will hit (both) again at some point.

50PlusCycling 03-27-24 12:37 AM

https://cimg5.ibsrv.net/gimg/bikefor...9f3e4f4ea.jpeg

Another ride out to the Arakawa river. The ride getting to the river across metro Tokyo was tedious due to the weekday traffic congestion. But being on a bike I made good time, had I driven my car to the same place, it woudl have taken another 20 minutes or so.

The river trail was nice and quiet, and I had a nice tailwind pushing me toward Tokyo Bay. The countless sports fields were quiet, right now Japaneses kids are enjoying their last few days of spring break before the new school year starts on Wednesday. They’d rather stay home and play games than play sports, they’ll get enough sports when school starts.

There were lots of old people and daycare kids. It was a beautiful, sunny, and warm day for a change, and I can finally put away my winter gear.

I crossed the river before getting to Tokyo Bay to ride through Kasairinkai park, famous for its ferris wheel and aquarium. Then it was lunch at McDonald’s, and a 25km ride through traffic to get home.


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