Training Status??? (IV)
03-05-16, 10:30 PM
#4076
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also nice stuff @aaronmcd. Feeling strong is always good.
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"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
03-05-16, 11:39 PM
#4077
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Wow, I feel like I just got a big dose of PEDs. The secret: 105 CTL, rest 2 days, Chico Stage race, then rest week because I was lazy; 5 days with a grand total of 100 TSS. Should probably test, but in the meantime I may up the FTP.
Today I went out to do the group ride in the rain, gonna take it easy cuz race tomorrow. 185 TSS in 2 hours felt like an easy ride. During the ride I wondered why people were dropping off the back, and the others couldn't catch the break. So I attacked, caught the break, then would have won the sprint except there were cyclists standing on the finish line (still almost too close to call but I think I lost by a hair) And legs felt good the whole time.
Because I like numbers:
2.5' at 440
6.5' at 357/385
10' at 325/365
15' at 305/340
FTP at 300, may raise it to 310 based on feels.
Today I went out to do the group ride in the rain, gonna take it easy cuz race tomorrow. 185 TSS in 2 hours felt like an easy ride. During the ride I wondered why people were dropping off the back, and the others couldn't catch the break. So I attacked, caught the break, then would have won the sprint except there were cyclists standing on the finish line (still almost too close to call but I think I lost by a hair) And legs felt good the whole time.
Because I like numbers:
2.5' at 440
6.5' at 357/385
10' at 325/365
15' at 305/340
FTP at 300, may raise it to 310 based on feels.
03-06-16, 09:44 AM
#4078
Nonsense
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going to do 1.5 indoors and try for a few bouts of tempo to see how my hip handles it, and also because yesterday was supposed to have some efforts thrown in before I went surfing. Worried about feeling stale, but if that + a new pair of bibs is all that the crash results in I'm getting off easy.
Currently ~100ctl and +32tsb, which is kind of hilarious.
Currently ~100ctl and +32tsb, which is kind of hilarious.
03-06-16, 10:23 AM
#4079
¯\_(ツ)_/¯
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yesterday was wet so I did a zwift workout which I created. 4x10 of 30s over and 2min (slightly) under. 4th set was pretty difficult, so I figure it was just about right.
03-06-16, 11:15 AM
#4080
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Would you mind disclosing percentages for the over/under portions? These types of workouts are always interesting to me.
__________________
"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
03-06-16, 11:38 AM
#4081
¯\_(ツ)_/¯
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*I figured it out. 112% and 99% but my ftp is probably set low, even for inside. I dunno, it was hard by the 4th one!
Last edited by Ygduf; 03-06-16 at 11:43 AM.
03-06-16, 01:19 PM
#4082
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Just finished today's 2.5hrs, 140TSS:
warm up 20-30min
Then do 90min@190-220w.
Cool down
Especially after yesterday, ouch!
9hrs45min this week, 585TSS.
Either recovery ride or rest day tomorrow, then Tue/Wed will suck before I have three days off for a business trip.
warm up 20-30min
Then do 90min@190-220w.
Cool down
Especially after yesterday, ouch!
9hrs45min this week, 585TSS.
Either recovery ride or rest day tomorrow, then Tue/Wed will suck before I have three days off for a business trip.
03-06-16, 02:48 PM
#4083
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good time on the group ride today until I broke my zipp hub on the way back and had to call for a ride 
03-06-16, 03:19 PM
#4084
Senior Member
back to the grind today after two days of exploring nyc instead of riding.
4.5 hours with 6*6ish minute hill repeats at the beginning, then z2 with 7*30" seated bursts sprinkled throughout.
it's amazing how hard z2 feels once you've cracked yourself.
4.5 hours with 6*6ish minute hill repeats at the beginning, then z2 with 7*30" seated bursts sprinkled throughout.
it's amazing how hard z2 feels once you've cracked yourself.
Last edited by mike868y; 03-06-16 at 04:06 PM.
03-06-16, 05:56 PM
#4085
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Saturday circuit race - 83 min, .92 IF, 117 TSS
Sunday circuit race - 86 min, 1.06 IF, 161 TSS
Sunday circuit race - 86 min, 1.06 IF, 161 TSS
03-06-16, 06:02 PM
#4086
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5+5 over under plus tabatas.
03-06-16, 07:54 PM
#4087
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03-06-16, 10:20 PM
#4088
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Yeah except I just set my FTP based on a 40K time-trial last week. Maybe my pacing wasn't absolutely perfect on that TT, but I felt I gave a pretty solid effort.
I think part of it is the nature of today's race: first half of each lap was basically a series of zone 5-7 intervals with minimal recovery, followed by a nice recovery stretch on the back half. Plus I've always been pretty good at VO2Max-type efforts/intervals.
To give you an idea of the power variations in today's race, NP was 85W over AP, and 16W above what I currently have my FTP set at. I really don't think I could do 40K at that NP, let alone 86min. I think the NP just got exaggerated due the amount of time in z6 (6:22) and z7 (14:09).
I think part of it is the nature of today's race: first half of each lap was basically a series of zone 5-7 intervals with minimal recovery, followed by a nice recovery stretch on the back half. Plus I've always been pretty good at VO2Max-type efforts/intervals.
To give you an idea of the power variations in today's race, NP was 85W over AP, and 16W above what I currently have my FTP set at. I really don't think I could do 40K at that NP, let alone 86min. I think the NP just got exaggerated due the amount of time in z6 (6:22) and z7 (14:09).
03-07-16, 08:56 AM
#4090
Senior Member
Finally tried out Cycling Analytics' new calendar view. Hey, I like it! I especially like that it displays cumulative totals for load/TSS, ride time (though I have questions about how it calculates time) and miles (ditto since it calculates "miles" for trainer rides, ugh). But it's nice to see at a glance, for example, that I did about 13 hours and 700 TSS this week. Down from 15 hours and 790 TSS last week. The 4 hours of Z2 I did yesterday was fairly tough. It's been a kind of tough week for whatever reason. I never felt wrecked, but I was kind of undermotivated and tired. Anyway. Training!
03-07-16, 09:01 AM
#4091
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Finally tried out Cycling Analytics' new calendar view. Hey, I like it! I especially like that it displays cumulative totals for load/TSS, ride time (though I have questions about how it calculates time) and miles (ditto since it calculates "miles" for trainer rides, ugh). But it's nice to see at a glance, for example, that I did about 13 hours and 700 TSS this week. Down from 15 hours and 790 TSS last week. The 4 hours of Z2 I did yesterday was fairly tough. It's been a kind of tough week for whatever reason. I never felt wrecked, but I was kind of undermotivated and tired. Anyway. Training!
03-07-16, 09:02 AM
#4092
Senior Member
Huh well I always had the timeline view from Day 1. For all I know the calendar view has been available the whole time, I just never bothered to switch before now.
03-07-16, 07:32 PM
#4093
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Yeah except I just set my FTP based on a 40K time-trial last week. Maybe my pacing wasn't absolutely perfect on that TT, but I felt I gave a pretty solid effort.
I think part of it is the nature of today's race: first half of each lap was basically a series of zone 5-7 intervals with minimal recovery, followed by a nice recovery stretch on the back half. Plus I've always been pretty good at VO2Max-type efforts/intervals.
To give you an idea of the power variations in today's race, NP was 85W over AP, and 16W above what I currently have my FTP set at. I really don't think I could do 40K at that NP, let alone 86min. I think the NP just got exaggerated due the amount of time in z6 (6:22) and z7 (14:09).
I think part of it is the nature of today's race: first half of each lap was basically a series of zone 5-7 intervals with minimal recovery, followed by a nice recovery stretch on the back half. Plus I've always been pretty good at VO2Max-type efforts/intervals.
To give you an idea of the power variations in today's race, NP was 85W over AP, and 16W above what I currently have my FTP set at. I really don't think I could do 40K at that NP, let alone 86min. I think the NP just got exaggerated due the amount of time in z6 (6:22) and z7 (14:09).
Here's my training week:
off today
1hr on the trainer tomorrow, will do a couple 4-5' efforts by feel and some high cadence work, but nothing crazy
3hrs w 5-6x 1' intervals W
Th off
F/S/Su - Tour de Murrieta
__________________
"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
03-08-16, 06:16 AM
#4096
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Up for later today (FTP=250). 3hrs total.
Warm up 15min@160-180w.
1x3min@240-260w
Easy 5min
1 x 30min alternating 4min@210-230w with 1min@280-300w (90-100+rpm).
Rest of ride@150-190w
Warm up 15min@160-180w.
1x3min@240-260w
Easy 5min
1 x 30min alternating 4min@210-230w with 1min@280-300w (90-100+rpm).
Rest of ride@150-190w
03-08-16, 10:59 AM
#4098
Senior Member
90 minutes with 5x4 hill repeats. Numbers moving up. Almost back to where they were, maybe I can push em a bit higher this year?
03-08-16, 11:47 AM
#4099
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off yesterday but got my fit dialed in on the new TT rig. Hour of intervals tonight from my TrainerRoad grab bag of workouts depending on my mood. first crit of the year this saturday