grolby

Nice!

Yeah, I hit a roofing nail once. That was... dramatic.

notwist

1.5 hrs with 30' SST

question for the bike fitters: if I move my saddle forward, how much should i (or maybe I don't) raise the saddle? I've been experimenting with my hip angle and read that one way to open up your hip angle (while still keeping low) is to move the saddle forward and lower your handlebars similiar to a TT setup.

burger0014

Trainerroad Bondcliff which is 4 15minutes intervals @ 88% with a 30 second hard start at the beginning. Before the kickr I would have never finished this workout.

crazyarm07

Did 4x10' at 100% (2 min RI). It hurt, I need to get a lot better at these longer sustained intervals (greater than 5-7 min).

TheKillerPenguin

Before you move your seat forward measure from the tip of the saddle to the center of the bb. Do it twice. Three times. Record this number. That is the distance you need saddle to bb, to achieve your current leg extension. When transferring my saddle height measurements from my old bike I used one of those ID badge metal bead lanyards and measured length to the closest bead. I found it easier to use than a tape measure because you can hook the beads onto ridges on the bottom bracket and the seat. This worked perfectly even though my setup has me much farther behind the bottom bracket than I was on my old frame.

hubcyclist

Just curious, did you use a particular canned plan from trainerroad or just picked from whatever shorter intensity sessions they have? i'm also considering doing a 6 week ftp plan on zwift, as all those workouts are short duration. if i can get back to where I was ftp wise i'd be pretty happy, and then I could use the summer to just do more volume.

ntnyln

I tried picking and choosing at first but found I was really maintaining what I had rather than improving because I really wasn't creating the progression needed given the short time, so I used their canned plans. Since I had been mostly off the bike for a while, I did a couple of sweetspot base blocks and then a build. I did what they call the high volume version which is about 8 hrs/wk +/- on the bike/trainer. I'm getting ready to move into one of the specialty blocks next week. If I do end up having time to go outside, I try to semi replicate what the workout was intended to be.

canuckbelle

2.5hrs of Z2 last night. Legs are nice and dead today now. Rest day, openers tomorrow, race Saturday.

PepeM

Did some sprints yesterday. Finally got my 5 sec W/kg above the 'untrained' category.

I still feel like my (poor) technique is holding me up more than my strength.

ntnyln

60' high cadence z2 before yoga tomorrow and openers on Sat to race Sunday.

notwist

So i can experiment with saddle fore/aft and raise/lower the saddle accordingly making sure that the distance from tip of saddle to BB remains constant. I'll give this a try on my spin today. Thanks for the tip!

mike868y

1:55 on the rollers with 3*20' (271w, 256w, 261w). legs were pretty tired going into it and are now more tired.

if 4*10' at 100% is that hard wouldn't that indicate your ftp is too high?

grolby

Only if you fail to hit the zone. The first two shouldn't be hard, but it's 40 minutes at threshold. Not easy. I've been stepping up this block, 4x10 the first week, 4x12 the next, now staring down the barrel of 4x15. It was hard at every length so far. 4x15 is gonna be rough as hell.

TheKillerPenguin

I've made a couple of very small changes to my fit that seem to have at least made riding a little more comfortable.

Last week I did like one interval the whole 5 day rest period but it was the type that has you sitting on the nose of the saddle, and I hit a bump while doing 40ish and the bolt decided that its written torque settings were incorrect and so the saddle pointed itself at the bottom bracket. I didn't have seat angle recorded anywhere so I wound up playing around with it for a couple of days until I hit what felt right. What felt right is actually almost perfectly level, before that my saddle was angled slightly more downward, but I'm definitely producing more power on flat ground and it seems easier to remain in the saddle and produce power uphill.

I also had to change my cleats so I put a small shim underneath my left cleat (I've been ignoring a very very small leg length difference) and it *seems* to have flattened out my power production. As in, instead of 3s avg reading 230 / 250 / 230 / 250 it's more along the lines of 250 across the board.

Of course this may just be the results of having come off a rest week after putting in a **** ton of build work. I'll see how it holds up in the next few weeks.

hubcyclist

getting back to basics, did a 2x8 minute test on trainerroad, avg 271 for both, so ftp is 244 (I had guesstimated 240 based on recent performances). probably going to stick with the sweet spot base mid volume (6hr/week) program for now. only goal is to get back to 260, the bar is low for me lol

hack

"Race ride" last night. Surprisingly huge group last night (50-60?). Fun ride. Good workout.

I your ride on the strava ... do you just end up staying way late at work to get a ride like this in or just take a shorter day?

aaronmcd

Normally I wouldn't get to work so late after 3.5 hours (working by 10), but I started a bit late and stopped for coffee. Oh well, I worked late the day before. I like working 10 to 6 give or take. I want to move to the city so I can work past six without getting home crazy late. But $3000 is a lot of money for a studio apartment!

hack

Gotcha. That's a pretty nice route into the office.

The SF housing market is absurdly steep. That rent is more than 2x my mortgage, but I pay for it with ridiculously hot summers. I'm not too tuned into the bay area market anymore, but I assume south bay is pretty pricey as well?

Ygduf

Mountain View condo which we sold 4 years ago for 500k just sold again for 850k. 980sqft. 2b/2b with a $500/month HOA and no indoor parking or anything.

hack

that is all

hubcyclist

decided to be a masochist today, after doing the trainerroad ftp test, i did a zwift race to test my newly set ftp. avg 232 (95%) over 50mins. seems about right...

Grumpy McTrumpy

We may have done the same race. ZTR EB?

hubcyclist

Yep - C for me, because I suck lol

crazyarm07

Meh, I don't know. Maybe I'm not experienced enough to know how much hurt is too much for a given power level. I did nail every interval yesterday, and then I was able to come back today (after a 12 hr night shift and 4 hrs sleep) and do 3x5x1min @ 130%, and nailed that too. So maybe I overstated the painfulness of yesterday. Either way, I just set my FTP based on what my 20min test ends up at, and try not to overthink it too much after that. It seems to be working for me (at least in that I'm seeing improvements from test to test, and I'm not sucking quite as much in races anymore).

I think I was probably about right then - the first 2 weren't so bad, the 3rd was hard, and on the 4th I was sucking. But like I said, I did hit the zones, so all is well.

grolby

I was right. Holy hell, that was grim. I was legit unsure I would even be able to do this in the trainer. As it was, I was at the very bottom of the zone. Assuming 10% power loss on the trainer, though... That's right on target. I really had to push through some serious RPE to close out that last interval. Was pretty proud of myself when I did, though. Thank goodness I can ride outside tomorrow.