Training Status??? (IV)
02-16-16, 12:28 PM
#3829
Nonsense
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It's nearly 60 out but there are still ice patches on the roads and the rain is crazy. So, 2hrs trainer derpin.
02-16-16, 06:44 PM
#3830
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Working on my weaknesses. Of which I have many.
02-16-16, 07:09 PM
#3831
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4x4 z5 on the trainer
i've decided to do more z5 stuff this year. i don't know why but i would rather much do 1' intervals or tabata/microbursts then ride up a hill hard for 5-6 minutes. hoping z5 would help the ftp more so
i've decided to do more z5 stuff this year. i don't know why but i would rather much do 1' intervals or tabata/microbursts then ride up a hill hard for 5-6 minutes. hoping z5 would help the ftp more so
02-16-16, 07:33 PM
#3832
Senior Member
Starting to add to the longer intervals..
2x25 sst, shortened the rest to 7 minutes from the 10 minutes I was doing on the 20 minute intervals. Felt pretty good. 238 and 241 watts.
https://www.strava.com/activities/495250295
2x25 sst, shortened the rest to 7 minutes from the 10 minutes I was doing on the 20 minute intervals. Felt pretty good. 238 and 241 watts.
https://www.strava.com/activities/495250295
02-16-16, 08:52 PM
#3833
Senior Member
02-17-16, 09:27 AM
#3836
Senior Member
Just had two full days off. A little unintentional, I had hoped to get in a short spin somewhere, but I was busy. Besides I had job interview yesterday and that was, like, 300 TSS or something. Easy commute in beautiful weather today, though!
02-17-16, 01:31 PM
#3837
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02-17-16, 01:35 PM
#3838
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4 full days skiing in Washington state - powder, steeps, cliffs, etc. Tough on legs. 1000+ TSS. Taking a few days off from exercise.
02-17-16, 02:13 PM
#3839
Not actually Tmonk
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Nice skiing @Gramercy
my workout this morning went well: 2x30' at 95%. I had some pretty awesome sensations in the opening stretches of interval 2 where I just felt great.
my workout this morning went well: 2x30' at 95%. I had some pretty awesome sensations in the opening stretches of interval 2 where I just felt great.
__________________
"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
02-17-16, 05:07 PM
#3841
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90' of tempo on the FG.
02-17-16, 11:55 PM
#3844
Senior Member
Yesterday: Moody Tuesday VO2 5x4:20 @ 115%
Today: 3.25 hours on my commute with 20' and 10' sweet spot (which is finally getting much better) and a few random hill efforts.
This morning I remember why I love it here. 60 degrees, beautiful weather! The ride home from the train was the opposite though, 50 and raining. Luckily I live less than 2 miles from the station.
Today: 3.25 hours on my commute with 20' and 10' sweet spot (which is finally getting much better) and a few random hill efforts.
This morning I remember why I love it here. 60 degrees, beautiful weather! The ride home from the train was the opposite though, 50 and raining. Luckily I live less than 2 miles from the station.
Last edited by aaronmcd; 02-18-16 at 12:01 AM.
02-18-16, 10:18 AM
#3845
Senior Member
02-18-16, 11:14 AM
#3846
OMC
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Determining Length of Rest between Intervals
To clarify, I'm looking for how to determine how much RBI is needed for fairly complete recovery. I know that some recovery periods are intentionally too short for adequate recovery to address other targets; I'm not concerned about this. My guess is that the right answer is, "It depends," but I figured I'd throw this out there anyway.
Context: I'm in the first week of a build, coming off a rest week which got my TSB to -3. Two days ago I did 4x5' intervals at 105% of threshold with 4' RBI. Yesterday was 1:30 of Z2. Today I did 4x15' at threshold. The RBI for the first two was 4' and I felt I was ready to go sooner than that, so for the third one I tried 3' and it worked, finished the last interval at the same level of RPE that I'd expect from it.
HR doesn't work, apparently. I asked my coach and she told me that how quickly HR drops has to do with how rested you are. Today it dropped from 150ish to <120 in less than two minutes due to having just come off a rest week.
Suggestions?
Context: I'm in the first week of a build, coming off a rest week which got my TSB to -3. Two days ago I did 4x5' intervals at 105% of threshold with 4' RBI. Yesterday was 1:30 of Z2. Today I did 4x15' at threshold. The RBI for the first two was 4' and I felt I was ready to go sooner than that, so for the third one I tried 3' and it worked, finished the last interval at the same level of RPE that I'd expect from it.
HR doesn't work, apparently. I asked my coach and she told me that how quickly HR drops has to do with how rested you are. Today it dropped from 150ish to <120 in less than two minutes due to having just come off a rest week.
Suggestions?
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Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
02-18-16, 11:32 AM
#3847
Senior Member
are you training with power? just because RPI for that last 15' interval was the same as the first two doesn't necessarily mean the power (and thus potential for adaptation) was the same.
i'd say defer to your coach on this to ensure you're accomplishing the goal she intends. 5*5' w/ 1' rests is a VERY different workout than 5*5' with 5' rest.
i'd say defer to your coach on this to ensure you're accomplishing the goal she intends. 5*5' w/ 1' rests is a VERY different workout than 5*5' with 5' rest.
02-18-16, 01:16 PM
#3848
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Yup. The four intervals were within a four-watt range. I just meant that the last one felt about like what I've felt before when I did them with a longer rest between intervals.
__________________
Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
02-18-16, 01:31 PM
#3849
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Tuesday: 25 miles one way commute plus 4x4 @ 115%
Wednesday: Lifting (back,shoulders,chest,triceps, Abs)
Today: 26 miles one way commute plus 8x1 @130%
i'm at 160lbs
Wednesday: Lifting (back,shoulders,chest,triceps, Abs)
Today: 26 miles one way commute plus 8x1 @130%
i'm at 160lbs
02-18-16, 01:40 PM
#3850
Senior Member
i mean if you're hitting the prescribed wattages and not having trouble recovering for the next day sounds like a win win to me.