waterrockets 

Man, yeah, it's weird driving to work. I tried weights today after the spin instead of stairs. My banged-up knees didn't like extensions or curls (crappy cable machines), but the "leg press" felt decent. I hate cable leg press machines. Hate 'em. I'd much rather be piling 45s on top of the sled with the bars full to reach 1200 lbs. Putting a pin in sucks, and it just doesn't feel right.

I rode an upright exercise bike today without the sling (too much sweat). That went well. Set at the maximum level, the "hills" had me at 39mph at 220W. Ugh. RPE tells me I was pushing 400W for 3 minute intervals, and recovering at 215. I'm taking the Madone into the gym next week, and borrowing a trainer.

Hida Yanra

PT showed up yesterday,
... just in time for me to leave town sans bike for a week. :-(

The 3 or so of us getting PMs: looking forward to an induction into the "training w/ power" methodology
You all: looking forward to lots of silly questions from those of us just getting ours... right?

waterrockets 

Congrats, and bring 'em. Make sure you bring Racing and Training with a Power Meter with you, and make all the Power 411 pages from cyclingpeaks.com available offline on your laptop They're all in the book, but easier to get to on cp.com

ridethecliche

WR, you use cycling peaks right? Have you seen or used the SRM software? The graphs seem to look a lot less pretty, but if it gives the same information, maybe I'll just keep using it instead of buying the software unless it really is that much better.

$100 for software is a bit steep. Anyone want to sign me up as an additional computer

In other news, I got the SRM in the mail today. Thing is that the head unit hasn't been charged for so long that it will probably have to go back to them for a reset since it hasn't really been charged since march...

Ugh, I wish I could swap the battery or reset it myself. It doesn't need to be THAT complicated...

Hocam

Good lord, I'm not even doing 1/10 that for 3x20's on the leg press.

Do sled weights vary? When I lifted in undergrad it seemed like I needed a lot more weight for the same physical exertion.

umd

I've done 600-700, I can't imagine 1200

ridethecliche

And this is one of the reasons that we're not sprinters. Yay!

umd

Took this when I just got home. Finally hit the 4 digits.



Edit:

bayareawheeler

are you guys talking about this machine???



taken a couple of weeks ago to send to pops, i can now get 12 45's up 8 times on my third set...still that is only 540lbs. Sheeeit and I thought i was kicking ass haha. So humbled.

The guys in the gym get pissed cuz there are not enough plates for there bench and my leg workouts haha. Are those numbers one press max? I think my knees would self destruct!!

umd

Yeah. I've done 2x7 45lb plates, but not for a few years. I don't know what it would be now. I was doing 3 sets of 12.

pinky

My favorite leg press routine, start at 2 45 lbs plates, do 90 reps, add two plates, subtract 9 reps, continue. I weighed 145 and could press 900lbs at the end of all that. Also could put out ~1100 watts for 5 seconds at that point.

Now I put out 900 watts for 5 seconds...and weigh 10 pounds less...hmm and stuff...

waterrockets 

rtc: I haven't seen the SRM software, but if it doesn't have TSS and normalized power, I'd say cyclingpeaks is worth the $100.

Regarding the leg press, yes, that's the machine I miss. The ones I've used didn't have the third bar on top, and I'd stack plates up there. If I remember correctly, I was running 25 plates on a 70 lb sled. That's 1195 lbs, but the sled was at some angle. I imagine 30 degrees? Whatever the standard is. For a max set one time, I had my two spotters sit on the plates on the main bars. That was 1x at 1600 or so.

It was funny since I've always had these skinny legs. The body builders and football players were quite puzzled (two of them were workout partners). Of course I could only do 1/5 of their workout weight for upper body stuff.

I would do a warmup set ~600 lbs, then 900, then 1200. 10x each set. I'd do burnout sets starting with 10 plates (520 lbs) 10x, drop 2 plates, do 10x, and keep dropping pairs of plates until it was just the carraige. With two spotters to pull plates at the top of the 10th push, you're going nonstop. It's a great AWC effort. Just awesome.

I was getting 405 lbs 10x in a freeweight squat (perpendicular knees, not parallel-to-floor femurs).

That stuff was rough on my knees though, and it didn't improve my race results at all. Sure feels good to get a heavy bar up like that though.

DrWJODonnell

Nice job! 112 bpm!

Oh, you said FOUR digits. Congrats on the 18.99 mile ride then!

ridethecliche

Or someone could make me an alternate computer

I'll see if the coach has a deal or something.

Bleh... I'm used to getting student discounts on software, but they don't do it :/

umd

The SportTracks PowerINfo plugin does TSS and NP

ridethecliche

More info please!

Is sporttracks free? Where can it and the plugins be found?


Thanks!

umd

SportTracks is free.

SportTracks
PowerInfo plugin
Power Analysis Plugin
SRM Plugin

umd

ridethecliche

Thanks!

Edit: The powerinfo plugin is a zip file. Where do I place the .dll file that comes out when I unzip it? I just made a new folder in the plugins section of the registry file and put the files in there. Does that work?

umd

You should be able to put the file in "C:\Program Files\Zone Five Software\SportTracks 2.0\Plugins", then go to the settings page in SportTracks and enable the plugin.

ravenmore

I never cared for this machine - I was always a firm believer in squats, although they're pretty hard to do with a busted collar bone I imagine.

substructure

My "thing" is smaller than all ya'lls.


In other news, I managed to eke out a couple 30mins @ 90%. I didn't feel like it at first but headphones with some great music can inspire you to go a little further.

waterrockets 

Congrats on the kilowatt

umd

Funny thing is I did that before I started road cycling, I was only riding my mountain bike to work (2 miles each way) and some sporadic riding at lunch or on weekends. Once I get a road bike and started riding every day, pushing so much weight around made my legs too tired so I stopped. I don't think it did anything for me except make me feel good that I could push more weight around than the meatheads

Thanks. I wanted to try to hold > 700 for a while, which is one of my strengths, but I was coming up fast on an intersection & stopped cars and I had to move over a few lanes to make a left turn I was pretty far away when I started but at 30+ you sure close on stuff fast...

ridethecliche

Yeah, way to be umd!

(Ugh, numbers are scary!)