Training Status??? (IV)
03-10-16, 10:22 AM
#4126
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Hour on the rollers.
Was about to head out, but light drizzle and a setting sun forced me back inside. #caliweak
Was about to head out, but light drizzle and a setting sun forced me back inside. #caliweak
03-10-16, 11:48 AM
#4127
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Got in a solid 2hrs this morning before the rain arrives in the valley. Tomorrow off, maybe trainer openers. Race Saturday.
03-10-16, 12:14 PM
#4128
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I made up a workout that I like. 90 seconds @ 125% @ 110 rpm, followed by 30 seconds rest, do that 6x for one set. So one set has 9 minutes of actual high cadence Z5 pedaling and somewhere around 10-11 minutes of Z5 HR. 3 sets would be a hard workout.
I did one set but it started raining so I went home.
I did one set but it started raining so I went home.
03-10-16, 12:53 PM
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Monday: 2x15 minutes at 90%
Tuesday: rained 1.5 hr z3 on trainer
Today: 6x2 min at 115%
Tuesday: rained 1.5 hr z3 on trainer
Today: 6x2 min at 115%
03-10-16, 01:28 PM
#4130
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Kind of an eWang post, but also pretty typical of how junior is training - mostly Z1,Z2 - or pretty low effort except those few big effort sections. This was a ride after gym yesterday - no legs - when he got "tricked" into riding a PM (I don't have much power data on him). I assume it is the rowing that has him aerobic while holding pretty good 5-7 min power. He ran out of hill.
03-10-16, 06:01 PM
#4131
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@Doge: I must be missing something as I was thinking before I scrolled down to see the numbers "ah christ another numbers post with just absurdly high values," but my zones are just under those listed and my peak is right around that shown as well. What am I missing?
03-10-16, 06:06 PM
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@Doge: I must be missing something as I was thinking before I scrolled down to see the numbers "ah christ another numbers post with just absurdly high values," but my zones are just under those listed and my peak is right around that shown as well. What am I missing?
03-10-16, 06:28 PM
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@Doge: I must be missing something as I was thinking before I scrolled down to see the numbers "ah christ another numbers post with just absurdly high values," but my zones are just under those listed and my peak is right around that shown as well. What am I missing?
The interesting parts (to me) are the low slope of the part over 6W/kg AND the HR Zones. He ran out of hill but held > 6W/kg past 7min. And I wish I had the lactate monitor on him - but oh well.
This was a training ride, and rare I get data from a PM and almost never at peak (I believe that 20+W/kg 18 months ago was peak because he was sprinting over a hill against some guys he wanted to beat and got a KOM).
His Zones have changed/he rides more time in lower zones post rowing. Z1 for over 50% of the time is different than what I was used to seeing last year. So all his HR Zones are lower now. But his max is the same. I'm thinking the muscle fatigue (and of course endurance) is now the largest factor as aerobic engine seems better than it was. I've been looking a bit into the Kaatsu training wondering if that might increase leg ability. Cadence is already high, guess we could go higher.
03-10-16, 06:32 PM
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03-10-16, 06:35 PM
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I'd assume his actual 5min max is much higher given his race results, the gym sesh, and that he was pacing for a much longer period of time. I know my vo2 repeats are done around my 8-9min max, my max 5min is at least 10% higher than that. I'd assume his is closer to 6.5 when fresh and rippin it.
03-10-16, 07:50 PM
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Pretty hard to know.
For Z4+ the whole weights and rowing seem to work very well for cycling. As posted above, I'm more concerned about endurance > 70 mile stuff, back to back days. I don't know of any shortcuts other than big miles and it is very difficult to get those miles (as everyone here knows).
For Z4+ the whole weights and rowing seem to work very well for cycling. As posted above, I'm more concerned about endurance > 70 mile stuff, back to back days. I don't know of any shortcuts other than big miles and it is very difficult to get those miles (as everyone here knows).
03-10-16, 08:36 PM
#4138
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Pretty hard to know.
For Z4+ the whole weights and rowing seem to work very well for cycling. As posted above, I'm more concerned about endurance > 70 mile stuff, back to back days. I don't know of any shortcuts other than big miles and it is very difficult to get those miles (as everyone here knows).
For Z4+ the whole weights and rowing seem to work very well for cycling. As posted above, I'm more concerned about endurance > 70 mile stuff, back to back days. I don't know of any shortcuts other than big miles and it is very difficult to get those miles (as everyone here knows).
I doubt you have to do those kinds of rides often to get the training effect you're looking for.
03-10-16, 08:39 PM
#4139
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6.1*1.1 = 6.71.
nah.
that's 500w for 5 minutes for a 165lb guy. I know 1 guy who has done 500w for 5 minutes one time he is Justin Rossi, who is not 165lbs.
nah.
that's 500w for 5 minutes for a 165lb guy. I know 1 guy who has done 500w for 5 minutes one time he is Justin Rossi, who is not 165lbs.
03-10-16, 10:18 PM
#4142
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Easy today, easy tomorrow (and a Nightwish concert). Rainy crit Saturday, rainy RR Sunday. Good thing I've been training in the rain.
03-10-16, 10:27 PM
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I have no basis to challenge that, but I thought intervals just made you faster. That the endurance at 90 miles was being able to deal with lactic acid and fueling. I don't think it takes that much power.
03-11-16, 12:40 PM
#4146
**** that
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Rode about 2 hours yesterday, partially in the rain. The price I paid for being lazy in the morning and not looking at a (correct) forecast!
(auto-generated) training log: https://nonamecat1.tumblr.com
(auto-generated) training log: https://nonamecat1.tumblr.com
03-11-16, 01:10 PM
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I was really asking. I have not heard of anything other than just riding long to learn to ride long. And riding long at Z1,Z2. If intervals are a shortcut - or anything else I'm very interested in learning about that. This is new territory (I road very long - but not racing).
03-11-16, 01:20 PM
#4148
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I'm not sure there is a substitute for volume, especially if aiming for big ass pro stage racing. If nothing else it is hard to learn how to keep yourself properly fueled if you never ride long enough to have to pay attention to that sort of thing.
03-11-16, 02:10 PM
#4149
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I was really asking. I have not heard of anything other than just riding long to learn to ride long. And riding long at Z1,Z2. If intervals are a shortcut - or anything else I'm very interested in learning about that. This is new territory (I road very long - but not racing).
I would think that even the "Time Crunched" books will admit that their training model has tradeoffs compared to the "classic" training models.
I dunno, I just do what my coach tells me to do!
03-11-16, 04:04 PM
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My kids have been on spring break this week so I didn't ride much but we went camping and I did too many off the bike activities: hiking, kayaking, soccer etc. I'm so sore. Did a spin and openers today hoping to rally for a race tomorrow!