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Training Status??? (IV)

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Training Status??? (IV)

Old 09-24-15, 09:57 AM
  #1001  
TheKillerPenguin
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Originally Posted by Surfer3287 View Post
Tried the "30 Second Efforts" in the workout recipe book. Awful! Felt like I was hanging off the edge, going to hurl during the rest intervals between numbers 7-9. Had a very "wet" burp after the last effort. Obviously it's something I need to work on if it taxed my system that much, but it was definitely more unpleasant than my usual WRIs. Just managed 78 TSS, but had 102% W' expended. Didn't really feel like adding in more Z2 time so I just rode home. In-person job interview at 2pm and a Skype interview at 11pm, so I'm a bit distracted today.

Since I managed all 10, does that mean I should push it out to 45" per interval, or stick with the 30" for a while until I finish without wanting to lie down and die afterward?
are those like 30sec on 30sec off?

There are a few varieties i do of these sorts of things and they all hurt in their own ways. The ones that feel the worst are 15/15's. Break em into sets of like 5-8min depending on your fitness and try not to die. The first set feels bad, the second set feels awful, the third set you get through because you're stubborn. If you can do more than that you are cut from a more stoic cloth than I am and I applaud the amount of self hatred you carry within.

I also do 3x12 40/20 which feel bad in their own way but it's slightly less bad because you can't manage the same type of power for the on part as the 15/15.

There's another protocol for 30/30 that sandwiches tempo between some efforts and has standalone 30sec AWC stuff for others, and has it all sandwiched between vo2 work, and that probably hurts the least of these types of things even though it puts out the highest normalized power.
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Old 09-24-15, 10:01 AM
  #1002  
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Sqwuats at the gym this AM. Legs are a mixture or hurt and rubber like feelings.
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Old 09-24-15, 10:29 AM
  #1003  
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Originally Posted by Heathpack View Post
Tire, hub, cassette, brake rub. But I know nothing honestly, total newby. Except that the disc should not be slower, it seems like there has to be some other difference to account for it and that it's worth sorting that out. I guess the other possibility is that it's somehow affecting your position on the bike, if it handles differently and you are not as relaxed.

Was this just one TT where you saw the difference? Or multiple efforts on the same course?
Hub spins clean and long on the disc (that was one of my initial concerns) and I've seen the drop on a. Few efforts. Position is the same as well. Dunno ... Just baffling to see power go up and times not come down. TT season is done, so I'll have the winter to dwell on it.

Originally Posted by TheKillerPenguin View Post
Could it be that the reynolds is faster than the disc?
Impossible! But really, I may do a couple trial runs with the Reynolds again (when weather is similar) to see if there is a difference.
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Old 09-24-15, 10:30 AM
  #1004  
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put your runs in aerolab and see what it says.
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Old 09-24-15, 10:34 AM
  #1005  
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Originally Posted by misterwaterfall View Post
Sqwuats at the gym this AM. Legs are a mixture or hurt and rubber like feelings.
what kinda reps do you do for your sets?

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Old 09-24-15, 10:41 AM
  #1006  
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after last nights cross smash fest...today was recovery. sweet, easy, recovery.
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Old 09-24-15, 11:07 AM
  #1007  
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Originally Posted by TMonk View Post
what kinda reps do you do for your sets?

Close, 36 chambers this morning had me rolling.

It's still early in my off season so I am taking the progression slow and adding weight to get back to where I was last winter. Today I started with squats and did 5x5 adding weight each set after some high rep warm up, then finished with some paused squats. After squats everything else is higher volume for the assistance lifts. Sunday I'll hit the gym again for a more hypertrophy style workout with lower weight and higher reps, and finish with some explosive movements either pushes or box jumps
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Old 09-24-15, 11:11 AM
  #1008  
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Originally Posted by Ygduf View Post
put your runs in aerolab and see what it says.
that's a golden cheetah product? i'll check it out when i'm at home
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Old 09-24-15, 12:01 PM
  #1009  
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4 hours of glory on the cross bike. I rode the first hour as if I were in shape. I rode the second hour trying not to keel over dead. I rode the last two hours chatting nonstop with my buddy so he wouldn't notice how slow I was going. TSB is now -25.


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Old 09-24-15, 12:07 PM
  #1010  
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Nice pic. All this Cross talk makes me want to take off my commuter wheels and put on the CX ones. Our Cross locals describe our trails as Sarlacc Pits which I do not think is a positive endorsement.
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Old 09-24-15, 02:39 PM
  #1011  
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Originally Posted by hack View Post
Same up front (Spec SWorks Turbo) and different on the back. Went from a conti gp2ks clincher to a vittoria corsa evo cx tubular on the rear.
Some feel that the best clinchers + latex tubes have better roll than tubulars, especially depending on how well the tubular is glued.

How does tire width compare between the new/old? The conti's tend to run a little wide, especially if mounted on modern rims with greater internal width. It's not unusual for 23mm GP2K's to run 25-26mm actual width on a wider clincher rim. If the actual on-rim width of the older tire/wire combo was substantially greater than the new wheel, that could make a significant difference in rolling resistance. No idea if it would be enough to offset the aero gain you should get from the disc wheel, though.
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Old 09-24-15, 02:45 PM
  #1012  
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Originally Posted by jsk View Post
Some feel that the best clinchers + latex tubes have better roll than tubulars, especially depending on how well the tubular is glued.

How does tire width compare between the new/old? The conti's tend to run a little wide, especially if mounted on modern rims with greater internal width. It's not unusual for 23mm GP2K's to run 25-26mm actual width on a wider clincher rim. If the actual on-rim width of the older tire/wire combo was substantially greater than the new wheel, that could make a significant difference in rolling resistance. No idea if it would be enough to offset the aero gain you should get from the disc wheel, though.
The Reynolds is one of the older rims that is about 21mm at the brake track (not the nice wide new ones) and the tire doesn't bulge much on that setup. The tubular on the disc is a bit more narrow than the 23 conti, but doesn't appear significant (I didn't measure with calipers). I'll take a more thorough look at it tonight.
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Old 09-24-15, 02:49 PM
  #1013  
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30s is a lot. probably was windy.
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Old 09-24-15, 03:06 PM
  #1014  
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Originally Posted by Ygduf View Post
30s is a lot. probably was windy.
17s enough to frustrate and confound

July 14: wind 7 to 13 mph from ssw; temp at TT was 85
September 22: wind was 8 to 14 mph from ssw; temp at TT was 80

Dunno ... something to hand wring over during the winter though.
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Old 09-24-15, 03:24 PM
  #1015  
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Originally Posted by hack View Post
17s enough to frustrate and confound

July 14: wind 7 to 13 mph from ssw; temp at TT was 85
September 22: wind was 8 to 14 mph from ssw; temp at TT was 80

Dunno ... something to hand wring over during the winter though.
What kind of power meter are you using?

When you say power is up, are you referring to average power? Normalized power? Both?

This is a flat course?
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Old 09-24-15, 03:26 PM
  #1016  
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duration of race? 7mph one day to 14mph the other is huge. a couple mph wind can make 17 seconds in a short amount of time.

I mean, 25mph = 2:24/mile. 27mph = 2:13/mile.

27mph vs. 27.3mph over 10 miles is like 15 seconds. That's not much wind differential needed to account for .3mph.
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Old 09-24-15, 03:40 PM
  #1017  
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Originally Posted by TheKillerPenguin View Post
are those like 30sec on 30sec off?

There are a few varieties i do of these sorts of things and they all hurt in their own ways. The ones that feel the worst are 15/15's. Break em into sets of like 5-8min depending on your fitness and try not to die. The first set feels bad, the second set feels awful, the third set you get through because you're stubborn. If you can do more than that you are cut from a more stoic cloth than I am and I applaud the amount of self hatred you carry within.

I also do 3x12 40/20 which feel bad in their own way but it's slightly less bad because you can't manage the same type of power for the on part as the 15/15.

There's another protocol for 30/30 that sandwiches tempo between some efforts and has standalone 30sec AWC stuff for others, and has it all sandwiched between vo2 work, and that probably hurts the least of these types of things even though it puts out the highest normalized power.
Yes, 30s on 30s off, for 10 reps. I'll give the 15/15 a try. I like your idea of breaking it into more manageable chunks (5-8 minutes.) The 10 minutes was definitely puke-generating, but doing it twice or three times with less per set might be more stomach-able. I'll have to look for that other 30/30 AWC protocol.

I've actually enjoyed incorporating intervals more frequently (Fat Boys, ZeCanons, and WRIs) for the last month and a half. Structure motivates me to ride more than just heading out to hammer for whatever I feel like. Definitely seeing improvement across my range of fitness, rather than just slaving to raise my FTP.
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Old 09-24-15, 03:41 PM
  #1018  
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Originally Posted by Heathpack View Post
What kind of power meter are you using?

When you say power is up, are you referring to average power? Normalized power? Both?

This is a flat course?
power2max ... course is flat and referenced power is avg (NP and avg are 1:1 on both days though).

Originally Posted by Ygduf View Post
duration of race? 7mph one day to 14mph the other is huge. a couple mph wind can make 17 seconds in a short amount of time.

I mean, 25mph = 2:24/mile. 27mph = 2:13/mile.

27mph vs. 27.3mph over 10 miles is like 15 seconds. That's not much wind differential needed to account for .3mph.
true ... i don't remember the wind being dramatically different, but even a couple mph could be enough to make a difference.

in all reality i'm just grasping at straws here for having not hit my TT time goal for the season and want to find something to blame it on other than i didn't make my legs go fast enough.
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Old 09-24-15, 03:46 PM
  #1019  
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Originally Posted by Surfer3287 View Post
Yes, 30s on 30s off, for 10 reps. I'll give the 15/15 a try. I like your idea of breaking it into more manageable chunks (5-8 minutes.) The 10 minutes was definitely puke-generating, but doing it twice or three times with less per set might be more stomach-able. I'll have to look for that other 30/30 AWC protocol.

I've actually enjoyed incorporating intervals more frequently (Fat Boys, ZeCanons, and WRIs) for the last month and a half. Structure motivates me to ride more than just heading out to hammer for whatever I feel like. Definitely seeing improvement across my range of fitness, rather than just slaving to raise my FTP.
Last year as I was getting into cross, I did a bunch of those 30on/30off. I liked that they were stupidly simple and I could do them on my SSCX and without a PM. All you need is a countdown timer. And a place to puke.
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Old 09-24-15, 03:54 PM
  #1020  
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Originally Posted by caloso View Post
Last year as I was getting into cross, I did a bunch of those 30on/30off. I liked that they were stupidly simple and I could do them on my SSCX and without a PM. All you need is a countdown timer. And a place to puke.
A bucket next to the trainer would work, but I haven't mastered it whilst moving. Hard to stay indoors when the weather its 80 and sunny outside still.

All this 'cross talk is beyond me. It's still technically summer here. The only thing "cross" about my training is the Vermont maple syrup and fresh apples in my oatmeal this morning.
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Old 09-24-15, 05:06 PM
  #1021  
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3hrs, not hard but more than soft pedaling.
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Old 09-24-15, 06:20 PM
  #1022  
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Took some pics of the lovely neighborhood whilst on my commute today....Off to Crit Practice and V02 Intervals

https://www.strava.com/activities/399539898
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Old 09-24-15, 07:35 PM
  #1023  
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https://m.youtube.com/watch?v=1G7DnB2im84

anyone watch this? I was going to do this but went out since it was a lovely first day of fall, fun to watch how someone with real power (as opposed to my anemic power) work.
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Old 09-24-15, 08:27 PM
  #1024  
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Originally Posted by furiousferret View Post
Took some pics of the lovely neighborhood whilst on my commute today....Off to Crit Practice and V02 Intervals

https://www.strava.com/activities/399539898
Mcfarland bicycling version.

Last edited by Enthalpic; 09-24-15 at 09:03 PM.
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Old 09-25-15, 07:46 AM
  #1025  
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operating on the assumption that i'm going to get off the waitlist for gloucester tomorrow...thus, openers. first cold hands party of the season.

gloucester sent out an email this morning indicating that unlike other races, riders who get off the waitlist will be staged by points. my points have me on the front row. this means i have a realistic shot at getting a result at gloucester...which is, exciting. yes, i realize it's just the 4s and yes i realize i'm a roadie who's been racing for 6 years getting results against people brand new to the sport.
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