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Training Status??? (IV)

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Training Status??? (IV)

Old 10-12-20, 11:17 AM
  #15476  
burnthesheep
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Screw it, why not. I was feeling good on my run Saturday in the rain. Decided to finish a 1/2. I'd never sniffed breaking 2 hours. 1:58. I had a couple stoplight crossings in there for a breather, but I'd trade that any day for not having the hellish hills in my part of town. So I'll call it fair.

Sure, probably trashed my bike fitness for a week. But, was worth it to finally say I "broke 2" for a 1/2. Forget the cute finisher medal. I know I did it, and that's good enough for me.

Next up, go for a 10mi hit this week in full TT kit. I've done the 25'er. Now the 10. Then call it a "Covid season".

I'm currently in "negotiations" with the wife over the winter Zwift setup. I need it routinely setup so I actually do it. I'm angry it was setup then yet again relegated to setup/teardown. Which is a pain with a heavy smart trainer.

This winter I want to gain 20w on the hour TT power. I've done 252w legit for the hour, including coasting the 3 corners each lap. So, 270w shouldn't be too bad.
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Old 10-12-20, 04:55 PM
  #15477  
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Didn’t ride yesterday so used my usual off day to get on a zwift race again. I averaged 4w/kg for 40mins (higher NP) and had my best 20mins in over a year (286w). It’s cool to set PRs but still prefer the interval structure of TR. as for the race I was like 45/111, I got dropped halfway through after being near the front for awhile. Good workout
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Old 10-13-20, 08:27 AM
  #15478  
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Originally Posted by cmh
90 minute SST zwift workout. Felt good. I wanted to go harder, but erg mode kept me in line.
Did the same workout 2 days later with another SST workout on the day between. I definitely didn't want to go harder on the 3rd day off SS, but didn't have a problem finishing the workout. I guess that's the point of SS training. Rest day today.
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Old 10-13-20, 10:57 AM
  #15479  
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Created a reliable segment out and then one back for some pursuits. Just to mix it up. I guessed at the gear and did standing starts in it. I know as a schmuck I would only be in the 3km class, but choosing 4km for my segments meant I had a really reliable landmark to start and end at in both directions. I could clip in on a side street, roll from the side to the straight and track stand, then gun it. There's a hair of elevation.

Maybe a new 5min TT bike PR today. Right at 330w. Damn Amazon truck stole a watt or two guessing if they were about to turn in front of me.

So:
Inbound (slower segment): 6:01
Outbound (faster segment): 4:58

Strava says about 2mph of "roll in" to the segment start. Not sure what that's worth time wise. But I think it's fair to say that averaging the out/back to 5:30 is fair. No vehicular blowby help or hurt on any run. That's road kit (helmet, kit, 60/90 wheels). Not a pretty road surface. I'll take it. No idea if that's any good or not.
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Old 10-13-20, 02:00 PM
  #15480  
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Ashton Lambie's WR 4k time, which didn't stand for long, was a bit more than 4 min.

That said, and Hermes and TMonk may disagree with me, you cannot really compare times on a TT bike vs a Track bike.
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Old 10-13-20, 02:29 PM
  #15481  
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Massive back pain last week, I couldn't sleep for 2 nights, eventually I twisted my leg for about 10 minutes and suddenly the femur popped back into the socket. After 5 years of trying to fix it naturally I think I'm going to talk to the doctors and look into surgery. 95% sure my labrum is torn, causing my femur to move around.

I also need to stop screwing around and really training. My weight just keeps going up.
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Old 10-13-20, 04:19 PM
  #15482  
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Originally Posted by topflightpro
Ashton Lambie's WR 4k time, which didn't stand for long, was a bit more than 4 min.

That said, and Hermes and TMonk may disagree with me, you cannot really compare times on a TT bike vs a Track bike.
Yeah, just playing around. There is sooo much different. Probably not in the ballpark. Just a way to track progress with a kinda known distance.
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Old 10-14-20, 01:54 PM
  #15483  
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Ugh. Got a bad cold for 3-4 days, finally recovered, got a few good days of training in then picked up a bad sinus infection that kicked my butt. Finally back on the bike but just taking it easy. It's funny how even mild illness can make you realize how good you have it when you're healthy, despite not being at your goal weight, ftp, etc etc.
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Old 10-14-20, 02:45 PM
  #15484  
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Originally Posted by cmh
90 minute SST zwift workout. Felt good. I wanted to go harder, but erg mode kept me in line.
I have a dumb trainer, so I'm curious what the erg mode does. Does it change the resistance so you're always doing the target wattage?
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Old 10-15-20, 12:35 AM
  #15485  
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Originally Posted by caloso
I have a dumb trainer, so I'm curious what the erg mode does. Does it change the resistance so you're always doing the target wattage?
Yes. You need the same power no matter what, so the gear doesn't really matter. No matter the gear/rpm, power target is the same.

Stop pedaling for a second and it can be rough to get going again!
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Old 10-15-20, 09:04 AM
  #15486  
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Originally Posted by burnthesheep
Created a reliable segment out and then one back for some pursuits. Just to mix it up. I guessed at the gear and did standing starts in it. I know as a schmuck I would only be in the 3km class, but choosing 4km for my segments meant I had a really reliable landmark to start and end at in both directions. I could clip in on a side street, roll from the side to the straight and track stand, then gun it. There's a hair of elevation.

Maybe a new 5min TT bike PR today. Right at 330w. Damn Amazon truck stole a watt or two guessing if they were about to turn in front of me.

So:
Inbound (slower segment): 6:01
Outbound (faster segment): 4:58

Strava says about 2mph of "roll in" to the segment start. Not sure what that's worth time wise. But I think it's fair to say that averaging the out/back to 5:30 is fair. No vehicular blowby help or hurt on any run. That's road kit (helmet, kit, 60/90 wheels). Not a pretty road surface. I'll take it. No idea if that's any good or not.
IMO, asking if a time is good or not may not yield the right answer. Since my wife races the 4K at the track a lot (she uses it for time trial training), I asked her and she said it was slow for a young male. But she does a 5:45 after three other track races in the same day. So let’s throw out her data point. Also, she is used to watching men at races knock out 4:20.

I race the 500 meter and 2k pursuit and not the 4K and I have a different perspective. You were not on the track fixed gear and you did not have to start and finish in the same gear but to be fair there is no perfectly flat road course with only left hand turns. On a 250 meter track professional track, the bike is turning 40% of the time versus on the road one is riding generally in a straight line. On the track there is opportunity to scrub speed and add distance in every turn hence 40% of the time.

So riding the pursuit on a track on a pursuit bike has a high execution factor to increase speed and it is very easy to squander power and takes years to achieve the perfect race.

Having said that, your effort was great. It did not burn the house down but you did it and I would encourage you to go to the track and try different events. If you like the idea of going after perfect execution and since you like time trials and timed events, the track is a great venue and a lot of fun. Riding timed events alone on the track is about as safe a cycling gets. A large part of sport is wanting and trying to do it. Ultimately, your optimized pursuit time will be how you visualize yourself, your training and execution and of course genetics. Good luck.

Last edited by Hermes; 10-15-20 at 09:09 AM.
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Old 10-15-20, 09:23 AM
  #15487  
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Originally Posted by Hermes
IMO, asking if a time is good or not may not yield the right answer. Since my wife races the 4K at the track a lot (she uses it for time trial training), I asked her and she said it was slow for a young male. But she does a 5:45 after three other track races in the same day. So let’s throw out her data point. Also, she is used to watching men at races knock out 4:20.

I race the 500 meter and 2k pursuit and not the 4K and I have a different perspective. You were not on the track fixed gear and you did not have to start and finish in the same gear but to be fair there is no perfectly flat road course with only left hand turns. On a 250 meter track professional track, the bike is turning 40% of the time versus on the road one is riding generally in a straight line. On the track there is opportunity to scrub speed and add distance in every turn hence 40% of the time.

So riding the pursuit on a track on a pursuit bike has a high execution factor to increase speed and it is very easy to squander power and takes years to achieve the perfect race.

Having said that, your effort was great. It did not burn the house down but you did it and I would encourage you to go to the track and try different events. If you like the idea of going after perfect execution and since you like time trials and timed events, the track is a great venue and a lot of fun. Riding timed events alone on the track is about as safe a cycling gets. A large part of sport is wanting and trying to do it. Ultimately, your optimized pursuit time will be how you visualize yourself, your training and execution and of course genetics. Good luck.
Yeah, it's not that quick. It was a workout, so I had to mind doing it 4x in an hour at lunch back to back.

I did a stand start and stayed in the same gear. 54/15 uphill into wind and 54/14 downhill with wind. The guess into the wind uphill was WRONG. At the end there's a little false flat at like 2.5% grade into the wind for about 30 seconds of the run. Yeah, I was at like 75 rpm for that. Which for me is really slow.

Pursuit for the next few days will be off the table as fun diversion. I'm making a last go at 10mi for 2020. I broke an hour for the 25mi. So that's off the table. Weather Monday/Tuesday looks good.

Choosing my route now. The 25mi route was great as the 3 laps were fair so that you didn't start or end on a downhill or downwind tossing the effort. Each lap was like 8.xx mi. So 3x was right on 25mi. But, 8.xx is short of 10mi. So, into Google maps I go. The 25mi I did 252w, was scared of the pacing. In recent workouts it appears I should be able to hold 300 for a 10mi try.

Fitness is there from all my sweetspot TT bike work. Just gotta embrace the pain knowing the ramp on HR will work out just right for that 22-23min range of time. Did 12min in 290's yesterday for a KOM just to see.
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Old 10-15-20, 09:40 AM
  #15488  
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Originally Posted by burnthesheep
Screw it, why not. I was feeling good on my run Saturday in the rain. Decided to finish a 1/2. I'd never sniffed breaking 2 hours. 1:58. I had a couple stoplight crossings in there for a breather, but I'd trade that any day for not having the hellish hills in my part of town. So I'll call it fair.

Sure, probably trashed my bike fitness for a week. But, was worth it to finally say I "broke 2" for a 1/2. Forget the cute finisher medal. I know I did it, and that's good enough for me.

Next up, go for a 10mi hit this week in full TT kit. I've done the 25'er. Now the 10. Then call it a "Covid season".

I'm currently in "negotiations" with the wife over the winter Zwift setup. I need it routinely setup so I actually do it. I'm angry it was setup then yet again relegated to setup/teardown. Which is a pain with a heavy smart trainer.

This winter I want to gain 20w on the hour TT power. I've done 252w legit for the hour, including coasting the 3 corners each lap. So, 270w shouldn't be too bad.
What's a 1/2?
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Old 10-15-20, 09:55 AM
  #15489  
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A few days of easy riding and today I felt good enough to do a 20' effort during my endurance ride just to feel it out. I definitely didn't go 100%, but I still set a 20' power record by ~15w, mostly because I haven't done a 20' all out effort in 6 months lol. My profile on WKO5 also changed from "sprinter" to "all rounder" after that effort so I guess that's a good thing?
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Old 10-15-20, 01:14 PM
  #15490  
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Originally Posted by Yep
What's a 1/2?
Went for a run, felt good, so kept going to go 1/2 marathon. I'd never broken 2 hrs before.
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Old 10-15-20, 02:06 PM
  #15491  
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did a zwift race today, kind of weird to feel like an hour averaging 90% is a pedestrian effort lol

I'm trying not to go down a rabbit hole of adjusting my rear derailleur (set up fine with my wheel) but I get a weird grinding when in the highest 3 cogs (smallest/fastest/whatever), so when I'm riding I'm kind of limited to 5 gears. I mean, realistically I probably won't ride outside until spring, but at the same time once I get back to trainerroad I basically keep the bike in one gear combo and rely on ERG. Such problems lol
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Old 10-15-20, 02:11 PM
  #15492  
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Originally Posted by procrit
A few days of easy riding and today I felt good enough to do a 20' effort during my endurance ride just to feel it out. I definitely didn't go 100%, but I still set a 20' power record by ~15w, mostly because I haven't done a 20' all out effort in 6 months lol. My profile on WKO5 also changed from "sprinter" to "all rounder" after that effort so I guess that's a good thing?
It depends. In 2014, I raced track nationals in Seattle. I got a bronze in the 500 and 2k pursuit. The other podium spots were taken by specialists. There was not a separate podium top step for someone who was good at both.
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Old 10-15-20, 03:35 PM
  #15493  
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Did another ride today with the 9y/o. Fastest hour average ever, 13.2mph! Faster than a lot of grown ups!
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Old 10-15-20, 04:28 PM
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Originally Posted by hubcyclist
did a zwift race today, kind of weird to feel like an hour averaging 90% is a pedestrian effort lol

I'm trying not to go down a rabbit hole of adjusting my rear derailleur (set up fine with my wheel) but I get a weird grinding when in the highest 3 cogs (smallest/fastest/whatever), so when I'm riding I'm kind of limited to 5 gears. I mean, realistically I probably won't ride outside until spring, but at the same time once I get back to trainerroad I basically keep the bike in one gear combo and rely on ERG. Such problems lol
You could just give the indexing a few turns at the RD and document how much it was for when you go back to the wheel. Or you could just do it and change cables in the spring making it all moot. It's probably not going to be more than 1/2-1 turn.
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Old 10-15-20, 04:39 PM
  #15495  
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Originally Posted by ridethecliche
You could just give the indexing a few turns at the RD and document how much it was for when you go back to the wheel. Or you could just do it and change cables in the spring making it all moot. It's probably not going to be more than 1/2-1 turn.
i tried the indexing thing but I think it’s the high limit because I’m a Luddite with a Claris drivetrain so I have a spacer on the trainer 11spd free hub and the wheel is 8/9/10 hub. I’ll probably mess with it this weekend and see how it goes
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Old 10-18-20, 05:52 PM
  #15496  
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Tired of painting. Break to ride TT bike. Fixed rear brake that would rub sometimes. New cable.

Threw some grip tape on the bull horns. Love it.

Saddle up a hair, 1/2” stack riser removed. Hour of tempo and sweetspot, same power. No loss there. Route was hilly so slower, will see about aero of the change later on flatter land.

Freaking road helmet is a cheese grater in TT position. Yuck.
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Old 10-18-20, 08:36 PM
  #15497  
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Felt good today so went out a bit hard on some hills that I thought I could pr on.

Turns out I forgot to start the wahoo for 14 of my 32 miles. I got 2nd best times on the same climbs on the second loop around. I'm 99%sure I was a bunch faster the first time through. Mostly bummed because I missed the data.

Knee feels decent though so ill take it. Might start riding alternate days for now with yoga on the other days to get some recovery.

Also swapped from a 130 to a 120 stem and feel so much better. It's one of the ritchey 260 stems so it was a biyatch to install. Never had to look at installation instructions for a stem before.

Pretty happy with position for now. May need to move left cleat back because my Achilles feels like it's working a bit too hard.
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Old 10-19-20, 05:47 AM
  #15498  
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I definitely couldn't make zwift racing a routine part of my training, I've done 2 weeks of it and don't find it super motivating to go out and constantly smash it, I like my intervals and rest between them lol.

But I did a 3hr z2 session on the trainer on saturday, and wanted to do another 3hrs yesterday but got texted by my wife 1:40 into the ride that we had to get ready to go to a time slot she had booked for us to go to. Boo. Stuff like that is a big reason why, as much as I'd like to try doing like 4-5hrs on the trainer, I just don't have time to routinely do it, 2hrs with sweet spot is like the ideal balance for me.

We went hiking on Saturday just up the street from us, we're trying to make hiking more of a thing, and seeing a bunch of people on MTBs having fun made me want to get into that. Not sure how much I'd use it, although I'd have no excuse being quite literally a 5min ride away. MTB is a rabbit hole I'm not prepared to go down, mainly from a cost perspective, unlike road there seems to be way too much compromise in quality/function on the lower end.
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Old 10-19-20, 10:07 AM
  #15499  
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Saturday, 2 hour TTT ride from Camp Pendleton South Gate to San Clemente with wife.

10 PRs on the ride and 24 accomplishments according to Strava on a route we ride a lot. We had a 5 minute segment at 26.7 mph with favorable conditions. That is still fast for that segment. I had to check to make sure that I did not accidentally get on Anna Van der Breggan’s wheel.

Yesterday, we Saturday’s route in reverse and had to score a bunch of PWs. Personal Worsts. Thankfully, Strava does not score them. Strava could offer a new I sucked today score.

We call that a “recovery” ride.
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Old 10-19-20, 12:02 PM
  #15500  
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Tried a new parking spot and lunch route. Not bad. Need to lower the tire psi a hair I think. Got a KOM. Pretty quiet route, wide enough road.

Still not loving my road helmet for TT practice. Looking now for a discount Evade or something.
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