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Training Status??? (IV)

Old 08-31-21, 06:45 PM
  #16576  
burnthesheep
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Ramping up the realistic cross workouts I have made.

Tonight: 3 sets
15s: 595w
45s: 370w
18x 17s 325w 12s 155w
30s: 370w

For my zones set using 277w hour power originally and upped it to 283 in Zwift.

Still seemed too easy once that first 90sec is over.

I am NOT retesting but need to tickle it up a few watts I guess.

I mean, during the 18x part my HR went down then up a hair to sweetspot. Geeez. To hit the race HR gonna need some more.
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Old 09-01-21, 05:02 AM
  #16577  
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yesterday did an anaerobic workout (level 6 for those on TR) ranging from 15-60sec and between 140-160%. The 60min workout had an IF of 0.92. On Sat I did several 2min vo2 things outside, set a really good power on all of them around 360w but I did one of them at 380 which was cool, my IF for the work portion of the workout (around 36mins) was 0.97, we generally don't see high IFs during CX here but seeing this stuff in training makes me feel good about the effort I can put in for races.
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Old 09-01-21, 07:39 AM
  #16578  
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Originally Posted by TMonk
Specialized "Chisel" - their new name for a smartweld 1,400 gram HT XC frame, 29er
Fox Factory 32 fork
Fox Factor dropper post
Shimano M8000 1x11 (chose 11 vs 12 since I have 3 other bikes that run the same chain)
Hunt alloy "XC wide" wheels, similar weight as frame
Vittoria Mezcal XC tires
Fancy Race Face Next SL carbon crank, 34t absolute black oval ano red chainring... so sweet.

It's gonna be a couple weeks before I get it built up, but I'll post some pics when I do! The old MTB was similar (HT) but 27.5". Which is fun and all and I do enjoy whipping it around, but I get smoked by the big wheel in racing situations when the terrain is flat or when it gets a bit overly rocky and bumpy. I'm looking fwd to the new rig and have some endurance type MTB races planned on it during my off season and early base training.
Nice. I sold my 08 Specialized Epic last summer. It was a 26'er with XTR dual control shifters - I hated those things.

I'm looking to go with a new FS XC/trail bike. I'm looking for like 120/130 for my fork an like 100-120 in the rear with 29in wheels. That will be a massive change from my old MTB, which I think had 80mm up front.
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Old 09-01-21, 08:23 AM
  #16579  
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Originally Posted by topflightpro
Nice. I sold my 08 Specialized Epic last summer. It was a 26'er with XTR dual control shifters - I hated those things.

I'm looking to go with a new FS XC/trail bike. I'm looking for like 120/130 for my fork an like 100-120 in the rear with 29in wheels. That will be a massive change from my old MTB, which I think had 80mm up front.
Ya, with that amount of travel + the bigger wheel, you'll be able to "monster truck" over so many things and it shouldn't be overly heavy or burdensome either.

For complete builds, I'd recommend the Ibis Ripley. It fits your description quite well and is a highly enjoyable bike. I got to demo one extensively in 2018 and 2019 at the Mt. Laguna "Trail Fest", a demo/camping weekend that SDMBA puts on around here.
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Old 09-02-21, 11:31 AM
  #16580  
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More knee testing this morning. At this point I feel pretty good but I've had chronic issues in years past so I'm taking it seriously and I know better than to push it too much.

I did my standard Zwift opener ride, which involves a SST climb up Epic KOM, threshold+ romp down Fuego Flats reverse on the TT bike (got second for 9:42s) and then a big ring smash up Zwift KOM in z5/6 (<2 minutes), under 2 hours total. I did feel a little bit of pressure/soreness up Epic KOM when I was out of the saddle shifting into the big ring through the castle. But I sat down and downshifted/spun at z4 in the little ring and it went away basically immediately. I still kept the pressure on and didn't notice it for the rest of my ride, even when pushing z4/5 over the next effort.

I was eager to get going with my day/started at work so I skipped the Zwift KOM smash which would have been the most stress on the knee. It probably would have gone fine, but we can save that for another day. I've got months of z1/2 to build those supporting muscles and tendons back up anyway, no rush.
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Old 09-02-21, 05:06 PM
  #16581  
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TT's are done and there is a circuit race on the calendar in a few weeks, so in the event I feel like doing it, my coach has gone from TT focused training to dropping in a 5-set microburst workout of 20 x 15"/15" @ 150%/50%. That was quite the change of pace to wake up to this morning.
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Old 09-02-21, 08:03 PM
  #16582  
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Track workout at SDV - 3x4k team pursuit. Had the track to ourselves. Great day.
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Old 09-03-21, 10:32 AM
  #16583  
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Was able to get out of the office on time for once so I was able to do 90-ish minutes at endurance on the "commute" home last night, which meant a 25 mile detour. Home in time for dinner.
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Old 09-03-21, 11:03 AM
  #16584  
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I swear I must be hypothyroid. I don't eat hardly **** versus my 130lb wife who doesn't ride 5000KJ a week. I hold 70kg or so fine, but I'm not eating freaking 2700 to 3000 cals a day. No freaking way. I'm also sometimes cold. 75 or 76 in summer in the house for the a/c setting feels good to me. I'm told that's not the norm.

So running cool and a slow metabolism sounds like time for an annual phys bloodwork to me.
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Old 09-04-21, 06:07 PM
  #16585  
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Local boy Neilson Powless showed up on the River Ride this morning. He just casually rode off the front and let us chase on the way out to the first sprint but sat up with about a mile to make things interesting. On the way back we had a super convoluted route due to construction and detours. He could have easily shredded the pack, but he kept it together. Super fun day, really nice kid.
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Old 09-06-21, 12:04 PM
  #16586  
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Saturday and Sunday 2 hours each of endurance riding along the coast. There were a lot of cyclists on the road and many interesting characters. Great weather.
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Old 09-07-21, 06:48 AM
  #16587  
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weekend was a quite mixed bag, got outside for a great workout on Saturday, really wish I had more time to be out, but kept it to 2hrs. Sunday went out and 6mins into the ride a screw decided to get into my rear wheel, ended up doing a sad workout on a cheap Elite fluid trainer in my parents basement. I'm done with the first half of CX specialty HV on trainerroad, this week is just endurance and doing 2 CX races this weekend, so I'm kind of 'peaking' for these, which is nice and of course I feel a ton of pressure to do well because these will be the only 2 races I'll be doing in Sept because we've had a couple of cancellations and other races are a bit too far to drive to.
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Old 09-07-21, 03:45 PM
  #16588  
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A series of anaerobic intervals this morning. They get shorter and harder with decreasing rests. Is it weird that I love these kinds of workouts? I dread threshold work, but I always look forward to these. I guess it's because the suffering is over so soon.

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Old 09-07-21, 04:03 PM
  #16589  
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Fiesta TT bikes 3 laps with 2(40”- 60”) 130% intervals each lap. Tomorrow is a Carson Velodrome workout hour of power and then motor pacing. Today was a sort of a leg opener.
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Old 09-07-21, 04:56 PM
  #16590  
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Long indoor ride on Sat with 2 hrs endurance with 3' threshold every hour followed by 2x 15' threshold/10' endurance. 3.5 hrs total. Sunday was a free ride, so I tried to clean up the two shorter PDC residual tests. One was at 37 seconds, so I figured I go for one min and it would cover that target as well since my PDC below 5' is horrible right now because of all the TT focused training this year. Ended up setting a new all-time PR @ 1' and finally broke wattage number I had been chasing for a few years. 409 TSS for the weekend and since I'm traveling the next few days, we tacked on a 4x10' @ FTP + some tempo on Monday for good measure.
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Old 09-07-21, 05:25 PM
  #16591  
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Originally Posted by caloso
A series of anaerobic intervals this morning. They get shorter and harder with decreasing rests. Is it weird that I love these kinds of workouts? I dread threshold work, but I always look forward to these. I guess it's because the suffering is over so soon.

I'm currently at level 6 for anaerobic and 6.6 for vo2, I've been curious to see how these progression levels translate to how we feel during races, esp at the end (assuming I dug in deep enough and not slacked on the effort)
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Old 09-07-21, 05:37 PM
  #16592  
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Yeah, I'm still not clear on how the progressions are suppose to work. I really expected my anaerobic to go up since I hit all the targets and marked it as "moderate." It wasn't easy--I don't think anaerobic is ever "easy." But I never struggled so I put moderate. I read the TR forum threads on it, but honestly I just do the workouts without thinking too hard about it. The main benefit to me is to have some sort of structure. Whether that's created by a coach (which I can't afford) or myself (who doesn't have the time and energy to put it together) or a machine.
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Old 09-09-21, 10:13 AM
  #16593  
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Hour of power at Velo Sports Center, Carson 2x60 laps with 3 laps sprints every ten laps. Here is the second set with motor.


Last edited by Hermes; 09-10-21 at 09:24 AM.
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Old 09-12-21, 04:48 PM
  #16594  
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Saturday endurance ride along the coast via Camp Pendleton and San Onefre State park. Sunday was 2xTorrey Pines Hill plus endurance. Beautiful days and great legs.
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Old 09-16-21, 11:13 AM
  #16595  
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Realizing I'm going to have to take it slow and low with my knee and return to riding and training at my previous level. Looks like I gave myself a classic case of "spring knee", but in September, lol. I will be focused on spinning easy gears and slowly building up my volume, largely indoors. So in ways it will be a quite classical approach to base training. For now - "pre-base" if you will. Fortunately there is plenty of time to go before the early 2022 races.

I have been riding 30-60 min at a time on Zwift in the mornings, and outside of that, stretching, foam rolling, and getting my equipment all ready to go.

I have also been riding my new MTB after work around the neighborhood a bit, with some hammering here and there, because well - it's freaking sweet. Compared to my old bike (steel HT 650b), the HT 29er is lighter, snappier, and holds speed better... this thing just wants to be pushed and pushed! It is a noticeable speed improvement and I quite look forward to doing some racing on it. I'll post some pictures later when I get around to it.
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Old 09-16-21, 05:30 PM
  #16596  
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Tuesday Fiesta, TT bike, TTT 2x20K and Thursday San Diego Velodrome team pursuit 3x4k with final flying 4K @ 6:15, 24 mph - very windy but nice day at SVD. I had great legs both days.
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Old 09-20-21, 01:14 PM
  #16597  
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Originally Posted by TMonk
Realizing I'm going to have to take it slow and low with my knee and return to riding and training at my previous level. Looks like I gave myself a classic case of "spring knee", but in September, lol. I will be focused on spinning easy gears and slowly building up my volume, largely indoors. So in ways it will be a quite classical approach to base training. For now - "pre-base" if you will. Fortunately there is plenty of time to go before the early 2022 races.

I have been riding 30-60 min at a time on Zwift in the mornings, and outside of that, stretching, foam rolling, and getting my equipment all ready to go.

I have also been riding my new MTB after work around the neighborhood a bit, with some hammering here and there, because well - it's freaking sweet. Compared to my old bike (steel HT 650b), the HT 29er is lighter, snappier, and holds speed better... this thing just wants to be pushed and pushed! It is a noticeable speed improvement and I quite look forward to doing some racing on it. I'll post some pictures later when I get around to it.

Could the new bike have something to do with the knee issue?

Its not super relevant, but I just built up a new mountain bike frame too and an old knee issue I'd addressed before popped up, going to have to do some measuring and tweaking to get the new bike dialed. Oh and mine is a Specialized Chisel too, is yours the green chameleon color?
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Old 09-20-21, 02:03 PM
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Saturday and Sunday were the same as last week. Four hours total of endurance with 2xTorrey Pines hill VO2 and Threshold work. I rode both rides fasted having nothing but black coffee and not eating after 7PM the night before and I felt great. Great legs and faster climb times.
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Old 09-20-21, 02:16 PM
  #16599  
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Skipped the group ride on Saturday, but went out early to do 1' repeats. Found that the county had just finished paving a section of South River Road, but hadn't painted it yet so it was closed to through traffic. That was just heaven.

On Sunday, I brought my wife out for a supermellow ride on the same road. Just great. And we stopped at a farm stand on the way back. White corn, 8 ears for a dollar. Score!
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Old 09-20-21, 02:47 PM
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Originally Posted by Phatman
Could the new bike have something to do with the knee issue?

Its not super relevant, but I just built up a new mountain bike frame too and an old knee issue I'd addressed before popped up, going to have to do some measuring and tweaking to get the new bike dialed. Oh and mine is a Specialized Chisel too, is yours the green chameleon color?
The knee issue popped up before I had the new bike built. Strangely enough, the short bouts of riding I've done on the new MTB have given me 0 issues; they have been from my two seasoned road bikes.

If I had the option, I would have gone with the green chameleon scheme since it looks so nice. I got one of the four 2021 LTD models, the Chisel "Air". Not my first choice, but everything else was out of stock and I don't hate it. It's slowly growing on me:



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