Training Status??? (III)
10-25-13, 04:08 PM
#5351
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Determining your CP through a 3' test, all-out, every pedal stroke (no pacing). Blows out your AWC in about 2:40, so all that's left is aerobic power, but you're still working RPE 10.
https://www.bikeforums.net/showthread...ll-out-CP-test
It was Enthalpic who posted the study. I just decided to try it.
https://www.bikeforums.net/showthread...ll-out-CP-test
It was Enthalpic who posted the study. I just decided to try it.
I can't imagine. I do my 3' stuff on hills, so there's always the end in sight (even if it's 3:10 or 3:20) so there's pacing. I don't think I'd be able to do it without practice.
10-25-13, 04:19 PM
#5352
Making a kilometer blurry
That's a pretty common finding, based on the way that thread goes. I'd been practicing with 1' tests for a couple years at that time, so I was used to legit all-out every stroke stuff, but it took practice to get there with the 1' stuff. The crux is to separate your sensory system from your effort. No matter how much it hurts, no matter how low the power, there is always an RPE 10. It's good for you in a lot of ways though, as there are several wins I have that started at 1400W from ~800m, but was down to ~400W at the line, and the practice helped me get there.
10-25-13, 04:30 PM
#5353
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yeah, I looked at my last hard 3min and you can see it starts hard then slows and slows until about 1:30, then I shift and find a little more power and repeats the power curve, down to about 2:45 where I find more power for a hard finish.
it would be agonizing for sure. I think knowing mentally that you can't ever gain power by recovering and going again. you're still losing watt seconds, so think of it like "whatever power my legs have is what they have and that's what I'm testing."
I may do this for kicks next week, I'm interested now.
it would be agonizing for sure. I think knowing mentally that you can't ever gain power by recovering and going again. you're still losing watt seconds, so think of it like "whatever power my legs have is what they have and that's what I'm testing."
I may do this for kicks next week, I'm interested now.
10-25-13, 04:39 PM
#5354
Senior Member
I fully expect this to be ridiculously hard and I may even fail completely. I've only ever done this kind of effort once in a race. Knights Ferry RR had an uphill finish. I attacked right at the start of the hill when I noticed everyone around me blowing up. There was a solo break, a solo chase, and a second chase of two riders in front of me. I gave it absolutely everything I had to catch 3rd and 4th place. Alarm bells, pain, sirens, the whole 9 yards going off in my head.
I didn't catch 4th place, but I was close. I crossed the line and damn near collapsed into a ditch. Strava says it was about a 3:30 effort. 16-17mph up a 6-8% grade.
I didn't catch 4th place, but I was close. I crossed the line and damn near collapsed into a ditch. Strava says it was about a 3:30 effort. 16-17mph up a 6-8% grade.
10-25-13, 04:45 PM
#5355
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I did some 1' stuff year before last and there's a point where your legs feel like hinged fire extinguishers and it feels like 0 power and 50 cadence. Just think "only 2:15 to go!".
good luck.
I'll do it for novelty to see if I can make a nice smooth 3-minute decline in the power graph instead of this type
good luck.
I'll do it for novelty to see if I can make a nice smooth 3-minute decline in the power graph instead of this type
10-25-13, 05:46 PM
#5356
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You'd have to pay me a lot to do that. I swear never again every time I finish a kilo. I can't imagine going a full three minutes like that.
10-25-13, 07:14 PM
#5357
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Easy spin this afternoon. Have 4-5 hour z2 ride planned for tomorrow morning. This is my first year riding seriously, and within the past few weeks of concentrating on 'base'-type rides on the weekends, with shorter z3-z4 rides during the week, i've already noticed a lot of gains. At 135lb 250W FTP right now, and hoping to reach 270W before racing starts in February.
10-26-13, 10:48 AM
#5359
Not actually Tmonk
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headed out for 3.5hr z2
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
10-26-13, 10:59 AM
#5360
**** that
I'll have to look it up on my other computer, but TSB is hovering around -20 I think, CTL is ~65.
+1!
+1!
10-26-13, 01:43 PM
#5362
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Group ride today was OK. I've gone out and done some pretty fun rides lately so to come back and do my regular Saturday group ride felt kinda boring.
https://www.strava.com/activities/91454629
https://www.strava.com/activities/91454629
10-26-13, 03:07 PM
#5363
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My ride was joyous! Cool weather (pun intended) - ~60F, low wind, totally overcast with areas of fog. I like weather like this - it reminds me of college (PNW).
I felt quite strong and rode at low z4 for much of he first and last hour, with a solid high z2 in the middle. My one "hard tempo" ride/week and 1 ~5hr ride/week has being doing me good for my off season riding - I should be in a good place to start my base after I return from my NY/Dallas trip with the gf in Nov.
I felt quite strong and rode at low z4 for much of he first and last hour, with a solid high z2 in the middle. My one "hard tempo" ride/week and 1 ~5hr ride/week has being doing me good for my off season riding - I should be in a good place to start my base after I return from my NY/Dallas trip with the gf in Nov.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
10-26-13, 04:02 PM
#5364
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crazy ride today. 6 short back-breaking climbs where cumulative time is the ranking for the low key hill climb series.
I'm still heavy but I set all-time power marks at 2min, 3min 4min up to about 4:45...
AP 204 NP 294. 15min in vo2 zone for power. https://www.strava.com/activities/91457387
Oh, so I my power for 3min was smooth decline from like 95% sprint power, but I guess not all out? I ended WAY above my actual threshold, so the 3' effort you all were talking about. I don't even know.
I'm still heavy but I set all-time power marks at 2min, 3min 4min up to about 4:45...
AP 204 NP 294. 15min in vo2 zone for power. https://www.strava.com/activities/91457387
Oh, so I my power for 3min was smooth decline from like 95% sprint power, but I guess not all out? I ended WAY above my actual threshold, so the 3' effort you all were talking about. I don't even know.
Last edited by Ygduf; 10-26-13 at 04:11 PM.
10-26-13, 04:22 PM
#5365
Senior Member
4 hrs (3 z2, 1 z3)
That last 30 minutes was pretty rough; ran out of water, the winds showed up and it crept over 90 degrees. My fitness is getting there but its not quite 'there'.
That last 30 minutes was pretty rough; ran out of water, the winds showed up and it crept over 90 degrees. My fitness is getting there but its not quite 'there'.
10-26-13, 06:52 PM
#5366
**** that
3:45, z1/2/3. Did a Hwy 9/Skyline/84 loop.
187 TSS.
It was nice out!!
187 TSS.
It was nice out!!
10-26-13, 09:11 PM
#5368
These Guys Eat Oreos
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4hr today. It was freaking freezing out when I left. I had a wheel sucker on the local climb, so I rode tempo, and then I dropped the hammer near the end. I didn't even drop him LOL. It was a dude with a mountain bike visor on his helmet and everything! UGH....offseason slowness. Not to mention I cracked myself for the rest of the ride by going too deep. Ooops, oh well. I should know better.
10-27-13, 12:33 AM
#5370
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1:20 of recovery with Lucas. Well, more like 1:19 of recovery and 1' of z5 when he tried to take me in a sprint for the house.
10-27-13, 12:47 AM
#5371
You blink and it's gone.
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Last big ride in Sacramento, 3hrs with the Metromint ladies again. Headed out from the flower farm and headed east along I80. Seemed like we were climbing forever and I lost count of the time with crossed the freeway.
Tomorrow is one last gelato ride, then it's bike packing intervals followed by a plane ride home...
Tomorrow is one last gelato ride, then it's bike packing intervals followed by a plane ride home...
10-27-13, 11:15 AM
#5373
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Sunday coffee ride from the city and up South Mountain. Bit chilly at the start (60 degrees) but warmed up quickly!
https://www.strava.com/activities/91647967
https://www.strava.com/activities/91647967
10-27-13, 12:31 PM
#5374
Senior Member
4hr today. It was freaking freezing out when I left. I had a wheel sucker on the local climb, so I rode tempo, and then I dropped the hammer near the end. I didn't even drop him LOL. It was a dude with a mountain bike visor on his helmet and everything! UGH....offseason slowness. Not to mention I cracked myself for the rest of the ride by going too deep. Ooops, oh well. I should know better.
10-27-13, 12:37 PM
#5375
Making a kilometer blurry
Sounds like a good start. Most pain you've ever dished out on yourself?
