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Training Status??? (IV)

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Training Status??? (IV)

Old 01-06-22, 02:51 PM
  #16751  
burnthesheep
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Originally Posted by TheKillerPenguin View Post
I admire your patience/persistence with your TT setup. I keep telling myself I will take the time to dial my position in and then never do...
Thanks. I won't have the time for mega training hours for another couple years, but can find watts here and there. I can use training time to aero test at the same time, a two for one time usage.

The "final frontier" is now that I have all the possible fit adjustments at my hands with those bars, and the Notio, a really hard workout day of about 90min of tempo/sweetspot. I found a pan-flat perfect circle neighborhood that's about 4/10 mile.

I'm going to do:
-Dan Bingham style "Chinabay trispoke" vs. HED 9+
-aero socks vs shoe cover (same brand)
-at lowest stack: 10deg, 15deg, 20deg, 25deg tilt
-at optimal tilt: lowest possible stack, mid stack, highest possible stack

Then see where it all falls. I'm not bound by UCI stuff, but have pad shims to get the pads back to 15deg if I so choose to if the fastest fit is at a higher angle.

Then.......go racing again in 2022.
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Old 01-06-22, 06:10 PM
  #16752  
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Nice, similar to TKP I haven't done much optimization myself (read: any). I know I have a long way to go with position and equipment, esp. the helmet. I have the bike configured the way I want (1x, etap etc) and I think I may finally have my fit looked at and find out a way to do some empirical testing. I know the helmet remains a big problem.
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Old 01-07-22, 01:00 PM
  #16753  
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It really does seem worth the effort. Looking at my local Tuesday night TT course, a riding buddy that is my size goes 12 seconds faster than me over 10 miles while pushing 65 fewer watts. And he hasn't put nearly as much thought into his position as burnthesheep.
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Old 01-07-22, 01:34 PM
  #16754  
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Originally Posted by TheKillerPenguin View Post
It really does seem worth the effort. Looking at my local Tuesday night TT course, a riding buddy that is my size goes 12 seconds faster than me over 10 miles while pushing 65 fewer watts. And he hasn't put nearly as much thought into his position as burnthesheep.
Also, some of the locals don't really ride their TT bike's a whole lot.

There's two ideas on this:
1. Make your road bike ftp so freaking high, any losses scrunched over into TT making less power isn't too relevant. As 10 or even 15% loss of a massive ftp is still bigger than a 2% loss of a small ftp. Then don't worry about too much TT riding. I'm betting lots of non-TT specialist pros are this way.
2. You can't make a huge ftp. So, you ride your TT bike a freaking lot so that your loss is between zero and maybe 2%. As you can't raise your road bike ftp by 10 or 15% but can prevent the 'loss'.

I fall into camp #2. As for aero, both groups can chase efficiency. But issue is, it takes time in the saddle to hold steady in a tight position.

I've not posted, but have replied in that Facebook group before on TT fits. Some of that stuff is troll level laughable. Every single person tries to emulate Ashton Lambie or Ganna positions when they're riding a fraction the speed. And can't even sit still long enough at threshold in that position for it to work. But the responses are always "looks awesome", "go lower", "go narrower", "buy a Tempor". While in the video they look like Bambi on ice.

I ride my TT bike at least an hour a week. Usually 2 or 3. I just like it. So I can sit still and make the power. It hurts, but you can't move. Can't constantly bob the head and be looking down and up. If you can't freaking see down road or hold your line, adjust your fit so you can! Each little movement/look costs. All those people on there saying "I can see down road like this" is a damned liar. No they can't, without looking up. And it's not the black line on a track either, with a spotter/coach watching.

Also, that group is laughable in that there are some folks that seem to have spent some time doing this but won't go test. You can do Golden Cheetah virtual aero with just a speed sensor and power meter! But.........the eyes of Facebook are apparently better. Great for a first look for errors or problems. But over time, you have to go try things.

Even some Team Great Britain pursuit riders eventually troll posted to see what kind of BS answers people gave. I saw the fits and kit and knew immediately who they were. But, still some weird BS answers came in.
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Old 01-08-22, 10:12 AM
  #16755  
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Yesterday, I took delivery of the Tacx Neo 2 trainer, setup a bike and rode around on Zwift for a couple of miles. I am over my FOMO. I wish there was a vaccine against FOMO.

I did not spend enough time to comment other than it was very cool to feel the hills and the changes in pavement. It felt more difficult to make power per watt but I think that was more about me than the trainer. The flywheel / coasting effect is more than adequate.

Tacx provides feedback for cobbles, bridges, rough road and whatever as well as downhill acceleration which sounded sort of rinky dink but was actually sort of cool. I used my iPad and Zwift found the Tacx immediately and the setup was easy although, if I want to use iPad and send HR data to Zwift, I need a Bluetooth HRM or figure connect a dongle to my iPad for ANT+ capability. Although, I am not that interested in sending Zwift my HR. The other interesting thing about Tacx is that it does not require a plugin but if you do plug it in, then the setup is easier and firmware updates are available. As with most electronic crappola, it shipped with outdated firmware.

My avatar is pretty pathetic and I will have to work on that.

When you guys input weight to Zwift, do you use your morning naked, pre-breakfast weight after a high colonic the night before or fully suited weight with shoes?
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Old 01-08-22, 11:36 AM
  #16756  
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Originally Posted by Hermes View Post
Yesterday, I took delivery of the Tacx Neo 2 trainer, setup a bike and rode around on Zwift for a couple of miles. I am over my FOMO. I wish there was a vaccine against FOMO. I did not spend enough time to comment other than it was very cool to feel the hills and the changes in pavement. It felt more difficult to make power per watt but I think that was more about me than the trainer. The flywheel / coasting effect is more than adequate.
The accuracy on the Neo is great, but I would still recommend using your power meter as the "power source" and the trainer as the "controllable" if you're not already doing that.
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Old 01-08-22, 11:46 AM
  #16757  
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Originally Posted by Hermes View Post
When you guys input weight to Zwift, do you use your morning naked, pre-breakfast weight after a high colonic the night before or fully suited weight with shoes?
I input the weight that makes me look most pro.
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Old 01-08-22, 12:48 PM
  #16758  
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Originally Posted by Hermes View Post
When you guys input weight to Zwift, do you use your morning naked, pre-breakfast weight after a high colonic the night before or fully suited weight with shoes?
The "official" rules for ZADA-regulated races are in full kit as you'd ride a race minus shoes. I've done that (and made a video of it and my height verification) exactly once (for a Zwift Racing League season championship). More realistically, I step onto my Withings Body+ scales naked every morning and it (though a couple of hoops) automatically sends it to Zwift, which updates my weight. No muss, no fuss, though, according to ZADA rules, I'm out of compliance by half a kg or so. I'm not too worried about it as my results in the low Cs aren't anything anyone cares about.
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Old 01-09-22, 07:37 AM
  #16759  
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naked weight here. moreover, I leave my naked race weight in there (145 lbs) even though the truth is that I'm often a couple pounds heavier. like himespau there is nothing on the line for me so I don't think that I or anyone else takes it too seriously. I'm a mid pack A racer, certainly not A+
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Old 01-09-22, 10:34 AM
  #16760  
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my Zwift weight is 154, my actual weight is like 165 lately. Don't really care lol but I am trying to get back under 160 with more food logging

2nd week of my SSB2 plan done. Did 2hrs of 3x30 @ 90% yesterday and 3:15 z2 today, although it's not TKP level 5hrs lol I'll be topping off at 4hrs z2 at the end of this block just like last one.
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Old 01-09-22, 11:21 AM
  #16761  
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5 hours today too! Sleeping and eating well is doing wonders. I did not realize how ******g stressed out I was in grad school (along with all the other life stuff that has gone on).

That said my tsb is -35 and will prob be -50 after today. Perhaps time for a few recovery days...
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Old 01-10-22, 04:21 AM
  #16762  
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Nothing too crazy for the rest of last week. I started riding the old school rollers for my recovery workouts. So far, the downstairs neighbor hasn't said anything about the noise at 5:30 in the morning, so I think I've muffled the noise/vibration enough. 40 min of tempo endurance blocks followed by 10x 1' FTP high cadence/1' SS on Thursday. Sat was 2:45 mixed efforts (sprints, 1' and 6' FTP) and Sunday was 3 more hours with the 3.3 w/kg bot on Zwift.
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Old 01-10-22, 07:45 AM
  #16763  
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Had a ramp rate of 7 CTL two weeks ago, so took it a little easier last week (-1.5). Weather looks good this week, so I think I'll shoot for 2. I'm angling for a 90ish CTL by early March for a race.
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Old 01-10-22, 09:44 AM
  #16764  
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I do naked morning weight connected via Bluetooth shennanigans so Zwift gets it updated each time I weigh.

Otherwise 620 TSS last week run/bike. A metric crap ton of sweetspot. Like a few hours. This week I think I'll go easier on intensity early week and have some workouts then do one hard workout this weekend to see if power is "up".

Either way some of the hard workouts gonnna be hard as power is up. If I can do 240w for 2 hrs indoors I ought to be doing my 2x20 and other work at some new numbers. Just chicken to go test right now. I'd rather blow my load on a warmer day on an outdoor TT effort. More fun going blistering fast doing that than going nowhere indoors.
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Old 01-13-22, 12:27 PM
  #16765  
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An angry waste of time ride at lunch today. Intended to Notio test two wheel setups. Get to location 1, construction. Location 2, construction. Gave up on that as got to next place around block and realized I couldn't put the speed sensor on a disc wheel. Nor the trispoke. I had left the normal rear wheel at home. So that was DOA.

Just rode around random for like 40min and back to work.

Ughhhh. I hate forgetting stuff like that. And a decent temperature at lunch too, not freezing out.
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Old 01-13-22, 12:52 PM
  #16766  
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^
bummer.

Over here, 1x30' in position at Fiesta is SST, TT bike. With my commute wrapped around it I'll be at 2 hours for the day. Last couple days were 3.5 hrs each.

From this Tuesday through the MLK holiday I'm targeting a 20 hour week, likely peak volume for the (pre) 2022 season. I felt it on my ride home from work last night too, my stomach and legs started tingling in this weird specific way that's hard to describe. Like, if I had a gel or some candy, I could have downed it and probably would have felt great and hammered at will. But I didn't, so I started to feel like death.

I'll have to pay attention to my recovery, sleep, stretching, massaging etc to get through this safely. Oh and food! Yes, lots of food. After resting up next week I should be setting myself up for success with intervals and racing. First criterium race on 1/23 (end of rest week), gonna do the 2/3 race and be aggressive with attacks and go for points, then P/1/2/3 for training.
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Old 01-13-22, 02:58 PM
  #16767  
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did 3x30 @ 90% today, last 15min were a bit of a slog but we did it. this is a level 9.2 on trainer road. No way in heck I could routinely do this stuff, so I'm glad I'm doing 2 of these sweet spot sessions a week and building endurance around it. I don't want to go to level 10 sweet spot just yet, which for 2hrs would be 3x30 @ 92%, so this weekend I'll go 2.5hrs and do 4x30 @ 88%, somehow that seems easier in my brain, we'll see in practice lol
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Old 01-13-22, 04:24 PM
  #16768  
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3x12' at 95% on Zwift this morning. Even though these are really doable for me outdoors, I've really struggled with threshold workouts on my old dumb trainer. Today was the first time I did one in erg mode, and I think it was a big help just focusing on keeping my cadence up.


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Old 01-14-22, 02:48 AM
  #16769  
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4x4 minutes at VO2 max with 1:15 rest in between, followed by 5x30 second sprints afterwards on zwift last night. I found it a tough workout, but was able to keep my power consistent throughout last night, so I was really pleased with myself. It's really nice to be properly back into training now.
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Old 01-14-22, 07:26 AM
  #16770  
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Originally Posted by caloso View Post
3x12' at 95% on Zwift this morning. Even though these are really doable for me outdoors, I've really struggled with threshold workouts on my old dumb trainer. Today was the first time I did one in erg mode, and I think it was a big help just focusing on keeping my cadence up.

For threshold on Zwift, I usually do a free ride with 2x trips up that Achterbahn mountain ascent that's anywhere from 18 to 25min depending on the person. I just can "do it" easier if allowed to be mentally engaged. It's a shallow steady climb.

For Rouvy I found a climb I actually have done in person that's really steady and only like 8% grade that's right at 25min at sweetspot I could repeat.

For shorter stuff I do repeats of the Volcano climb. A few fast/shallow parts, but keeps it interesting.

But, I did the first part of Mt. Mitchell climb on Rouvy last night. Being lighter/stronger meant a "PR" versus my last real life try. Real life PR from 4 years or so ago just to get to the BRP from Marion was 1:13. If Rouvy is remotely accurately I did it in 52min. I'll take 21min. Could have gone faster, forgot and left fan inside. The carolina room got too hot without it.

I typically have used ERG on my "complicated" structured workouts where I'm doing over/unders at specific amounts and times.
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Old 01-14-22, 01:09 PM
  #16771  
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I did an almost 4 hour endurance ride today and somewhere over half way through did a 20 minute "climb" that probably averages 2% and get's up to 3 and 4 just toward the end, so there are long stretches of 1% at the start. Anyway, it's good for FTPish stuff, especially when you want just enought gradient to keep you honest. The effort (4.4 w/kg) was about 21 minutes, and 4/5 watts higher than what I think my 60 minute power is. Felt like that would have been hard to hold for 60 minutes, but I guess that's the idea.
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Old 01-15-22, 11:16 AM
  #16772  
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Did 2.5hr session today of 4x30 @ 88%, 174tss, last 10min were a slog due to some underfueling but otherwise felt fine. This is a level 9.5 sweet spot, I may dial back next week before I try to do some harder stuff for the last week of this block
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Old 01-15-22, 11:19 AM
  #16773  
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Despite the gloomy weather and my better judgement, I headed out to start my 6 hour ride in light drizzle. 45 min later I'm soaking wet and just pissed. So I headed back, rinsed off in the shower and grabbed more coffee.

Gonna start up again on Zwift now, hopefully just for an hour or two until it dries up outside. The ride may be a half hour or so short as I have things to later. But w/e, I'm still well on target for my 20 hour week even if I scale today back a bit.

edit: dude, this weather lol... wasn't forecasted to rain yesterday. If I knew it was gonna b like this, I would've planned my big boy ride for tomorrow or Monday and a shorter one today. At first on the trainer, it said weather to stop at 11:15a, now it says 12:45p lol... hopping back on now, gonna end up with 1.5 outdoors and 4 indoors, about half w Bowie Brevet and half w my main squeeze Coco
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Old 01-15-22, 04:15 PM
  #16774  
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4 hours today of Zwift today. Main workout was 2hrs of mid Z2 endurance w/3' of low threshold every 30' followed by 2x 15' low threshold/10' upper endurance.
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Old 01-16-22, 12:04 PM
  #16775  
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Yesterday I bested my all time 30min power while pacing for 45min (by 1 watt). Up 8 watts and down a bunch of RPE from when I last did this during finals in December. No substitute for volume I guess.
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