hack

great for instant weight loss and anaerobic work

edit: the C2 is a great machine ... if I could add anything to the garage to supplement the bike, it'd be an erg (already have weights).

Wylde06

Started warming up last night only to realize that not riding was a better idea. Was still pretty tired from the weekend, so just half an hour. Hoping to get a good workout in tonight, but if not im not too concerned..especially if I need the rest (tsb was -10 yesterday even after a day off). Would rather recover and be able to hit my workouts instead of dig myself into a hole and suffer from it later

lupy

Can't you just swap the PM to the different frame? Switching your crank is really easy.

mike868y

1:50, 6*4'. felt surprisingly...good. especially with regards to interval repeatability over the set.

canuckbelle

Yesterday: 6x3' hill repeats at 275w at 110% FTP, finishing with 20min of tempo riding at 210w. 2hrs total. 114TSS

Subthreshold day today: 1x20min@220-240w , sprint 8-10sec every 5min. And 25min@220-240w (90-100rpm). 2hrs total.

notwist

30' easy - off the bike since sunday wheni rode into a ditch and banged my knee. taking it easy and hope to be ok for the weekend

TheKillerPenguin

Waiting for it to get warm enough to brave the rain without risking hypothermia.

3hrs with vo2, 30min in zone over an hour. I'll probably finish this one indoors cuz cold rain sucks.

rideaz

yes. however having both bikes ready to go with a PM at any time would be optimal

mike868y

is this a structured workout or does your coach just say "get at least 30minutes in vo2 over an hour"

grolby

Ouch. I'm really glad I'm not racing against you this year.

TheKillerPenguin

Structure is preferred but I am given discretion as long as I hit x time in zone over y period of time. I did back to back vo2 days last week on Wed and Thu which was...interesting. The second day I got like a minute more time in zone than day 1, but it required more rest and irregular rest periods to do it (I still hit a minimum interval length for each repeat). The 3rd vo2 workout last week was totally structured and with longer intervals, but it was following an easy day and a 3hr z1/2 hangout day. So, it depends.

mike868y

interesting. thanks for the explanation!

TexMac

1.5 hr on Trainer
8 min at 90% 5 min break then finish with 2x2 @120% with 3 min break

Doge

I'm of the belief that the rest part is very important, or when the focus is not legs - don't do legs. Seems to me the bike is not the best tool for Zone 5+ training.

The thing I like so much about whole body stuff (swimming, stride ski, rowing) for zone 5 is it does not fatigue the legs so much. In a whole body exercise you can hammer your cardio without taxing your legs as much as you would using a bike. The same idea for zone 7 is to focus on muscles and rest the cardio. Use weights, so your cardio system rests a bit more than it might on the bike. I see the bike as the best tool for Z2,3 and maybe 4 as LT is mostly about leg LT that you get from cycling.
If you use the bike for everything, you may be using systems that need some rest. I feel that is less than ideal.

Just so the definitions are right using Power Training Zones for Cycling | TrainingPeaks (pasted below).
[TABLE="width: 699"]
[TR]
[TD="class: small, align: center"]5[/TD]
[TD="class: small, width: 8%, align: center"]VO[SUB]2 [/SUB]Max[/TD]
[TD="class: small, width: 10%, align: center"]106-120%[/TD]
[TD="class: small, width: 9%, align: center"]>106%[/TD]
[TD="class: small, width: 9%, align: center"]6-7[/TD]
[TD="class: small alignLeft, width: 57%, align: left"]Typical intensity of longer (3-8 min) intervals intended to increase VO2max. Strong to severe sensations of leg effort/fatigue, such that completion of more than 30-40 min total training time is difficult at best. Conversation not possible due to often 'ragged' breathing. Should generally be attempted only when adequately recovered from prior training - consecutive days of level 5 work not necessarily desirable even if possible. Note: At this level, the average heart rate may not be due to slowness of heart rate response and/or ceiling imposed by maximum heart rate)[/TD]
[/TR]
[TR]
[TD="class: small, width: 6%, align: center"]6[/TD]
[TD="class: small, width: 8%, align: center"]Anaerobic Capacity[/TD]
[TD="class: small, width: 10%, align: center"]>121%[/TD]
[TD="class: small, width: 9%, align: center"]N/A[/TD]
[TD="class: small, width: 9%, align: center"]>7[/TD]
[TD="class: small alignLeft, width: 57%, align: left"]Short (30 s to 3 min), high intensity intervals designed to increase anaerobic capacity. Heart rate generally not useful as guide to intensity due to non-steady-state nature of effort. Severe sensation of leg effort/fatigue, and conversation impossible. Consecutive days of extended level 6 training usually not attempted.[/TD]
[/TR]
[TR]
[TD="class: small, width: 6%, align: center"]7[/TD]
[TD="class: small, width: 8%, align: center"]Neuromuscular
Power[/TD]
[TD="class: small, width: 10%, align: center"]N/A[/TD]
[TD="class: small, width: 9%, align: center"]N/A[/TD]
[TD="class: small, width: 9%, align: center"]*
(Maximal)[/TD]
[TD="class: small alignLeft, width: 57%, align: left"]Very short, very high intensity efforts (e.g., jumps, standing starts, short sprints) that generally place greater stress on musculoskeletal rather than metabolic systems. Power useful as guide, but only in reference to prior similar efforts, not TT pace.[/TD]
[/TR]
[/TABLE]

Wylde06

wut

Doge

Don't use the bike for Z5,6,7

Wylde06

I like to get better at riding my bike by riding my bike.

spectastic

For anerarobic endurance yes. But for power? Still need to work on legs, like maybe weight stuff or plyo

spectastic

Based on my max power and height, I should have the vertical to be able to dunk a basketball, but that has never happened. I'll make that my season goal

Doge

I said that for zone 7... Maybe not clearly.

The basic point is for some activities in some sports, the athlete will get better gains doing something besides the sport. Like weights, rowing, plyo. I think Z 5, 6 and 7 in cycling are good candidates to train on other than the bike.

spectastic

Oh I see you mentioned weighs. Sorry I only scored a 153 on the verbal in my gre

I'm assuming running is not one of those activities, considering it taxes the legs more?

mattm

+1

Doge

Correct. Too close to cycling. Better to ride the bike.

Say you have a big Z7 leg day (weights or on the bike) - next day you want to do Z4 cardio AND rest your legs.
If you don't believe in resting a system is important for the building phase, then my point is moot. If you do you can't easily do that (rest your legs) on the bike doing Z4, while you could do a better job swimming, rowing etc.

TheKillerPenguin

Only got 24min in vo2. You guys won't believe this, but when it's 40 and raining it's like, really hard to get your muscles to do what they're supposed to do.

gsteinb

geebus. you rode outside?