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Training Status??? (IV)

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Training Status??? (IV)

Old 03-01-19, 08:45 AM
  #13001  
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Loooong drive to west Yellowstone yesterday. My buddy I came up with and I had planned to ski last night after getting in, but high way closures and some deep snow getting into town from the north meant I was mentally exhausted from driving and it was about 0 degrees and dark.

Looking forward to racing, but doing any sort of exercise in 15 deg weather is gonna be a new challenge. Breaking out that extra cold wax for the race!
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Old 03-01-19, 09:08 AM
  #13002  
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Originally Posted by Ttoc6 View Post
Loooong drive to west Yellowstone yesterday. My buddy I came up with and I had planned to ski last night after getting in, but high way closures and some deep snow getting into town from the north meant I was mentally exhausted from driving and it was about 0 degrees and dark.

Looking forward to racing, but doing any sort of exercise in 15 deg weather is gonna be a new challenge. Breaking out that extra cold wax for the race!
I hope it works out better than you than it did for me! (which, no additional problems since that incident)
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Old 03-01-19, 09:42 AM
  #13003  
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Originally Posted by furiousferret View Post
I hope it works out better than you than it did for me! (which, no additional problems since that incident)
Woo boy I hope so. Glad to hear nothing bad again from you. This pnw native isnt used to single digit temps.. it was a damn cold walk to the grocery store this morning
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Old 03-01-19, 12:07 PM
  #13004  
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Hit some VO2 max work this morning:

1x3' 124%
1x5' 114%
1x10' 105%
1x5' 114%
1x3' 123%

My TSB was neutral and I took yesterday off, but after my 300 TSS century ride on Wednesday I knew that my legs wouldn't exactly be chomping at the bit for intensity with surgey starts.

I felt a bit reluctant and tentative at the start of each interval, but I had confirmation with good sensations from my legs a minute or so into each one: "We got you bro" they said. I was able to finish each one with a nice negative split.
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Old 03-01-19, 12:09 PM
  #13005  
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Current plan is to maintain (or slightly build) this level of fitness through the San Luis Rey RR in late April. I need 6 points and barring any misfortune I should be able to get them between now and then.

After that I will continue to race, ride track and have fun, but I'll dial it back/begin off-season sooner so I can go backpacking, travel, go to the beach, go fishing etc. So trading a more focused pre and early season for a longer off season.
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Old 03-01-19, 12:42 PM
  #13006  
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@TMonk Does the extended off season include learning the Military Polonaise?? 25 pages of Hannon drills done without stoping. Phew.
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Old 03-01-19, 12:59 PM
  #13007  
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Anaerobic capacity intervals on the Zwifter last night. Missed the first one because I thought I'd paused the workout to calibrate the trainer, but it turned out I didn't. (Think it's an AppleTV thing; not super happy with that app interface, but that's a subject for another thread). Still managed to post a super-FTP TSS: 67tss in 31 min of work.
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Old 03-01-19, 02:34 PM
  #13008  
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Originally Posted by Hermes View Post
@TMonk Does the extended off season include learning the Military Polonaise?? 25 pages of Hannon drills done without stoping. Phew.
The Military Polonaise may be a bit of a stretch, but it certainly includes more piano!
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Old 03-01-19, 05:38 PM
  #13009  
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I warmed up on the trainer and then hit Soledad Mountain and did 3x5' Vo2 higher cadence intervals and called it a day.
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Old 03-02-19, 12:45 AM
  #13010  
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20k ski in prep for Yellowstone rendezvous to get legs under me and feel out the wax.

Real cold, hard wax but a fun course. Excited to race tomorrow.
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Old 03-02-19, 07:24 PM
  #13011  
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Starting your ride in the rain is great, especially when the rain stops and the sun comes out!

3 hours today, only maybe 45 mins of it in rain. Warm rain though, like 60-something. No complains here.
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Old 03-02-19, 07:37 PM
  #13012  
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Thursday was 2hrs 3x15 @ 98%, Yesterday was 2hrs 2x20 @ 98%, today was 2hrs 4x15 @ 98%, tomorrow is 4hrs of some weird ass z2/3/4 over unders. More snow in the forecast - I'd kill for 60s and rain!
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Old 03-03-19, 09:45 AM
  #13013  
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Got 328 TSS in 3 hours and 21 minutes. 'Twas a hard-hitting ride.
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Old 03-03-19, 08:19 PM
  #13014  
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holy crap. I got that much in 6.25 hrs of riding this Wednesday!!! @rubiksoval I know that you're back on the mend... maybe your FTP is too set low? Either way I know you're experienced enough to know the feel of that much TSS.
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Old 03-03-19, 08:23 PM
  #13015  
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Awfully hungover this morning, but for a good reason: I drank delicious red wines all day yesterday in Valle de Guadalupe, Mex. for my fiancee's birthday with a big group. We had a van drive us to and from the border and between four different wineries for some awesome food, drink and lounging. The forecast was grim, but it was light drizzle at worst and did not stop us from enjoying some of the exquisite grounds and greenery to be had in El Valle. I loved it and will definitely be coming back at least a couple of times per year! It was Napa valley level awesome IMO.

Just got off the MTB for an hour and although my body is still dragging a bit, my legs just felt great and wanted to be squeezed. Next week will see some more MTB tomorrow, then an endurance ride and threshold intervals over T/W, Thursday off and then some openers on the race bike Friday before Tour de Murrieta this weekend. Good stuff. At TdM the field is 2/3 combined, so I plan on racing aggressively in support of some of my good friends on the cat 2 team. If there is a window for me to get points I'll do it (still need 6), but it won't be my primary objective, which should be a nice change of pace mentally.
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Old 03-03-19, 08:52 PM
  #13016  
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2 hours in the drizzle on the fg. It was awesome.
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Old 03-04-19, 07:08 AM
  #13017  
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A nice local team/group put on an early season fitness test TT ride. It was fun, nice folks.

It was a stacked deck that two of us had TT bikes, but their guy took fastest and I took 2nd fastest time. I was pleased with my time, 23mph avg with 400ft in 8.5mi. It was a tad windy.

My remaining complaint is that I still can't really bury it on the TT bike like the road bike. It's a LOT closer in power now. But still not there at all. Still down about 30ish watts on potential.

This time if I take out the slow corners I coasted I avg'd about 255 to 260. I can do 300 at 20min in road position.

Still was a good time. Lots of time and workouts needed to get the speed up. Also, gotta ditch the 175 cranks on it. I'm 5' 9" and they feel good on the road bike, but on the TT bike that length feels like total ass (hip angle).

I may sell the power meter and go for a pedal based system and get the roadie down to 172.5's again and the TT down to 165's or 170's.
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Old 03-04-19, 07:31 AM
  #13018  
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I rode yesterday. It was kinda cold, had an icicle beard start to grow. Actually managed to dress perfect for the weather. Also got dropped twice
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Old 03-04-19, 09:02 AM
  #13019  
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Originally Posted by rubiksoval View Post
Got 328 TSS in 3 hours and 21 minutes. 'Twas a hard-hitting ride.
Your ftp is set way way too low then.

100 TSS/hour = ftp, with ftp being your hour power ftp

So, you'd have ridden essentially the 3 hours and 21min at ftp. Meaning, your ftp is your hour power so you can't ride it for 3 1/2 hours.

If you rode the 3 1/2 hours at your upper end of SS power, most conceivable for that long a duration, your TSS would probably have been the upper 200's like 275 or something.

Just an observation so you don't work off of bad TSS and CTL/ATL and TSB numbers if planning for a race or event.
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Old 03-04-19, 09:47 AM
  #13020  
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TSS is calculated by NP. It's quite possible that his NP for the ride is equal to or greater than FTP over 3 and half hours.
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Old 03-04-19, 09:54 AM
  #13021  
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Yeah IIRC rubiksoval is also an anaerobic monster, so for him that def makes sense.
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Old 03-04-19, 10:14 AM
  #13022  
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Originally Posted by topflightpro View Post
TSS is calculated by NP. It's quite possible that his NP for the ride is equal to or greater than FTP over 3 and half hours.
Perhaps the original guess of “way way” was too much, but it is still a clue. To me.

I dunno, my data never seems to add up that way.

I’ve never had a ride an hour or longer have NP exceed ftp. And I’ve had them with plenty of time well over ftp in the ride.

If it works for ya, no problem I guess.

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Old 03-04-19, 10:47 AM
  #13023  
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You can definitely break the model when doing high intensity work. Try doing say, 10x30 seconds with 2min recovery; I can guarantee you your NP will make you laugh (and the NP number will be great for bragging).
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Old 03-04-19, 11:54 AM
  #13024  
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Makes sense.

Lol, your signature fits that post perfectly. "Is trick from science!"

I should try on my next 30/30 workout.
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Old 03-04-19, 12:51 PM
  #13025  
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Track workout last night at Carson on the 250 indoor track. This was a structured workout organized by the coach I use there. We were organized into groups of 3 by ability. The goal was for the three riders to launch a 500 meter sprint in a pace line to simulate winning points in a points race. The first rider would initiate a fake sprint to draw the 2nd rider to come around. As the second rider passes, the first rider accelerates and uses the 2nd rider as a lead out and passes him before the finish line. The 3rd rider tail guns the effort. We did 6 of those and rotated positions. It was a fun workout and an excellent way to practice sprints, lead outs and tactics.

One guy in my group was the same age as me and a national points race champ. So he and I were very competitive and I set a new high cadence 5 second power record in the sprint at 741 watts @ 125 rpm, speed 34 mph. The numbers are suspect due to the cadence and the PM being a Garmin Vector 2 but it is indicative. Then the coach set up a Madison practice. The ooach was on the motor and racers could practice madison exchanges and attack the motor. Some of us chose to ride behind the motor exclusively for the exercise.

Interestingly, my new Garmin showed that I need 55 hours to recover from the workout and I set a new HR record. My TSS was 122 for very little actual riding but feels like a lot more. My legs are pretty cooked this AM but no DOMS.;;yet. I will do light gym work today.
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