ldesfor1@ithaca

at SST, i average 91-94 RPM (260-280w).

for LT workouts, I seem to hit more like 94-99 RPM.

generally, though: 91-98 RPM is my sweet spot cadence wise SST or LT.

just check my first post on this topic, it shows my cadences.

thanks Snuffle.

-L

Snuffleupagus

Hrmph. Well that doesn't make sense. I have no idea why your HR would be that low at a high percentage of your FTP provided power and hr measurements are accurate.

I was going to suppose that maybe your HR was sitting at a lower level because you were mashing along during some intervals. So you've got a totally non-linear HR to power progression...

NoRacer

Nah. Too high for me.

Norm power divided by IF will yield what my Threshold is set for in CyclingPeaks.

GuitarWizard

Did 50 miles today - really lacking the base, I must say. Cardio was fine, legs were fried by the end. My back was also wasted on the bike. Not looking too promising, and I wasn't even going hard. Ugh.

Enthalpic

I could have wrote that... very similar numbers and trends.

Friel has been writing about HR - Power decoupling. I notice that I experience a lot more drift during workouts that include >FTP efforts than ones where I stay <FTP the whole time, even if AP and/or NP are very similar. Heck at the end of a hard VO2 max session I can be in HR zone 3 but in power zone 1...

https://www.cyclingpeakssoftware.com/...decoupling.asp

bdcheung

55 miles, 2500 feet of climbing. thank god tomorrow is a rest day.

substructure

Took it a little easier on the bike over the weekend. Today: off.
Tomorrow some efforts. Wed: 2x15 at 85-90%. Thursday: spinups. Friday: off or smaliish stuff. Sat/Sun: Race

calhoun1

Got 25 miles Saturday, nice and easy, then the training race Sunday, and today just did ~30 miles at 18mph average, yet my heart rate average was 145. I was surprised at how easy it felt today. I know I didn't have a tailwind both ways, so my legs felt good today which is surprising

dmotoguy

Time to nut up, my training last week felt hard and I felt dead at the end of my 50 miler yesterday, I looked at this weeks workouts and it gets harder..
tue: 1.5h, zones 1 & 2 w/ 3 sets of 5 sprints
wed: 1.5h, 4x10 upper zone 4
thu: 2h, 5x6 zone 3
fri: weight training
sat: 3h, 3x15 upper zone 4
sun: 4h, group ride zone 1-3

= 13h of pain and suffering

Snuffleupagus

A little looking back on the past ~3 weeks since my knee surgery:

28Jan-3Feb: 15 minutes TSS .5 IF .143
4Feb-10Feb: 7.5hrs TSS 370.1 IF .703
11Feb-17Feb: 9hrs TSS 549.3 IF .784

Also, for the sake of comparison, here is what the first three weeks post op looked like for my previous surgery:

9Feb-15Feb: 35 minutes TSS 4.3 IF .254
16Feb-22Feb: 6hrs TSS 220 IF .598
23Feb-1Mar: 10.1hrs TSS 447.7 IF .664

Things are looking pretty good

fuzzthebee

I know. That's why I suggest you are under-estimating FTP.

fuzzthebee

Is there a power level that puts you at 140-150 bpm? (just curious)

Lithuania

my legs are finally starting to get back to normal. 2.5 on the fixed gear today in 70 degree weather followed by a severe down pour and high winds on a busy ass road

ericm979

Finally, a ride were I wasn't feeling terrible. I was still coughing up some gunk but not too bad. Small group ride, 48 miles, 3800 feet of climbing. 175 watts average. I was with slower climbers so I took it easy on the climbs and then tried to work harder on the flat parts to make up for it.

ilpirata87

well i was supposed to take a rest day today, but due to peer pressure it somehow turned into running for 1 hour and riding tempo for 2 hours. oops. i guess i'll rest tomorrow. this week i am going to slap on my clipon aerobars and ride tempo to get used to them again, so i can get my butt stomped in the William&Mary TT on Saturday.

esammuli

Last week was very hard, this week is even harder.

Tuesday: Group ride. Lots of attacks and hard pulls. 2 hours
Wednesday: Long, very hard climbing ride. Many attacks/threshold work. 4.5 hours
Thursday: Stomps. 5X1minute standing starts in the 53x11. 2 hours
Friday: Recovery
Saturday: Group ride+ extra climbing. 3 hours
Sunday: Climbing ride. 4+ hours

I'm guessing the week will be somewhere in the neighborhood of 900 TSS. Ouch...

ldesfor1@ithaca

YAH:

just under LTP... maybe 300w (96-98%) for 30 minutes would put me there on average (the last 25 minutes would be in that 145bpm range (not including heat induced indoor riding HR misrepresentations...well you know.))


thanks.

-L

substructure

Felt the effects of the slight cold I have. My level of intensity was down this morning. But after the semi-hard workout I started feeling better. Just a few more days and it's on. I'm stoked about the racing season starting for me. I have no clue how well I will do - yet I do feel somewhat confident. Which is a big difference from this time last year. Tomorrow: 2x15 mins @ 85-90%. Thursday: spinups.

EvilGoodGuy

I'm a Cat 4 now! I just received my 2008 lisence in the mail. Interesting, I only did two races last year that should have counted for upgrade points. The rest of the races were training races. I did win a few primes and I also placed 3rd last year in one race. I guess it was enough. I thought I would spend the early part of the year upgrading to cat 4. Oh well, now I can work on my Cat 3 upgrade.

timmhaan

not sure how it works in canada, but here all you need is 10 mass starts to upgrade to 4. they can be training races and you don't even need to place.

EvilGoodGuy

From what I understand, in BC, it's supposed to be 20 points in any 2 year period for the upgrade from cat5 to cat4 or any other upgrade. Points are only awarded for top 5 places. In combined categories, only the top 5 recieve upgrade points. Last year, all the races were 4/5 mix; hence why it seemed that so many people were stalled. Only specific races are eligible for upgrade points. The upgrade system is being revamped so perhaps that is part of the reason. Either way, I won't complain.

transplant

i don't think i would either

transplant

an odd two weeks... rest week, then sick, can't sleep, not training enough.

the high point however, was my second place for my category and fourth fastest time overall in a 10k TT.

goal was to hold 360w based upon my 20min FTP test the day before. i bested that by a bit and held a 370w average (4.46 w/kg). gridlines are at 100% and 105% estimated FTP.

final time : 14:22.5

Snuffleupagus

191bpm average for 14.5 minutes. That sounds...fun...ish.

bdcheung

20 minutes on the rollers tonight, .597 intensity. Stretched, I feel better now. I shouldn't, but I'm going to treat myself to a glass of wine.