Training Status??? (IV)
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That was it! The hrTSS counted but no KJ.
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Was supposed to do 2.5hr z2 today but was short on time so switched my 60min vo2 workout to today. This was my first build workout and first vo2 in months. Was going for 6x3.5min at 110%, first 4 were solid the last two were rough. In hindsight I’d probably be a little better off just doing 4 to start with and starting in the 14-16min range before ramping up to 20mins of work. My Friday workout will be 4x4 and we’ll see how that goes
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Same deal today, started out on the TT bike on the trainer. Sore throat no more, and I felt great during the last third of my 30' SST interval. I also had some patellar discomfort yesterday, but knocked that out with my (glute) activation exercise and some stretching + foam rolling. Maybe I will survive this week. Work continues to be tough, but I have a supportive boss and sympathy from other group leaders (senior guys) who are waiting on my team for results.
I just got level 35 in zwift, which means I get the disc wheel now + 808 . Gonna put my IRL road bike on, but stay on the TT bike in Z and go for Fuego Flats reverse, then Z KOM before finding a pace partner to finish things off.
EDIT: Got it, on ~305w or about 4.6 w/kg. Gonna skip Zwift KOM since I'm scared of the 2 minute z5/6 effort and find Bowie Brevet instead
I just got level 35 in zwift, which means I get the disc wheel now + 808 . Gonna put my IRL road bike on, but stay on the TT bike in Z and go for Fuego Flats reverse, then Z KOM before finding a pace partner to finish things off.
EDIT: Got it, on ~305w or about 4.6 w/kg. Gonna skip Zwift KOM since I'm scared of the 2 minute z5/6 effort and find Bowie Brevet instead
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"Your beauty is an aeroplane;
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Last edited by TMonk; 02-09-22 at 09:43 AM.
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Multiday power outage and waiting on Direto belt led to me taking a slightly early rest week. Openers today and I guess FTPish type thing tomorrow.
Also - new belt has made the Direto much quieter and significantly smoother. Installation instructions were easy to follow and the unit maintained factory zero offset.
Also - new belt has made the Direto much quieter and significantly smoother. Installation instructions were easy to follow and the unit maintained factory zero offset.
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so TR has given folks early access to their new FTP estimation thing, which they claim is not just an algorithm based on one's power curve. Anyhow, I tried an estimate and it estimates me to have a 302 ftp (from my current 295 setting), based on recent training quality and such, doesn't seem unreasonable
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so TR has given folks early access to their new FTP estimation thing, which they claim is not just an algorithm based on one's power curve. Anyhow, I tried an estimate and it estimates me to have a 302 ftp (from my current 295 setting), based on recent training quality and such, doesn't seem unreasonable
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For TR they provide you an estimate whenever you have a ramp test scheduled, so you can choose whether to test or avoid the test with the estimation. So it’s not an all the time metric visible
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Wages of sloth and gluttony. 7 years no trading or racing, , just riding around. Add on 6 weeks completely off the bike post surgery, adds up to a field test 100 watts below my best and coughing up a lung
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I'm back on the bike just about full time now because I strained my left hamstring and it's taking its time getting back to normal.
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41:16 up the alpe du zwift yesterday, which is good for a new PR power wise and time wise. A few ant+ dropouts likely cost me 10ish seconds. I actually felt like I could keep going without issue, which was rad. May take a stab at Ventoux at some point and see what happens.
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Interesting reading this Thread!
I'm in the process of getting back to fitness and lowering my weight following a bad few months since last September. I had the 'flu back then, time off the bike, then just maintained with a strategy to begin training again in January - but had an accident in December, 55km/h sprint crash. 5 weeks off but lucky, all things considered.
This last week (6 days) has been fatiguing for me, rest day tomorrow. I have a Coach who trains with me and use Training Peaks. My week has been 672km, 5318m, 1543TSS but a relatively low 7750kj since I was aiming for mostly Z2. 132CTL, 217ATL. Longest ride of the week was yesterday, 204km, 1700m. I'm also still around 3kg heavier than I was and this year want to take myself down further, to 62kg ultimately as that will be a good racing weight for me. (I'm 68kg now, was 58kg when I raced in the 80's/90's).
As a 53 year old (next month), I'm finding recovery takes longer and I only re-started cycling 3 years ago following 17 years of doing nothing! I'm reasonably pleased with my 'comeback' since then but the drop in fitness recently has been annoying. FTP was around 286 (at 65kg) last September and last week I did 6x15s sprints the best of which had a 1091w 5s sprint, holding 1013w for 10s which I'm ok with so long as I still have that when I go down to 62kg - which I should. I'm not going to do another FTP until I'm back at 65kg.
My first race this season will be in April so plenty of time to get back in shape and my competition is other 50-59 year olds. Interval training proper will resume for the first time this year on Tuesday.
I'm in the process of getting back to fitness and lowering my weight following a bad few months since last September. I had the 'flu back then, time off the bike, then just maintained with a strategy to begin training again in January - but had an accident in December, 55km/h sprint crash. 5 weeks off but lucky, all things considered.
This last week (6 days) has been fatiguing for me, rest day tomorrow. I have a Coach who trains with me and use Training Peaks. My week has been 672km, 5318m, 1543TSS but a relatively low 7750kj since I was aiming for mostly Z2. 132CTL, 217ATL. Longest ride of the week was yesterday, 204km, 1700m. I'm also still around 3kg heavier than I was and this year want to take myself down further, to 62kg ultimately as that will be a good racing weight for me. (I'm 68kg now, was 58kg when I raced in the 80's/90's).
As a 53 year old (next month), I'm finding recovery takes longer and I only re-started cycling 3 years ago following 17 years of doing nothing! I'm reasonably pleased with my 'comeback' since then but the drop in fitness recently has been annoying. FTP was around 286 (at 65kg) last September and last week I did 6x15s sprints the best of which had a 1091w 5s sprint, holding 1013w for 10s which I'm ok with so long as I still have that when I go down to 62kg - which I should. I'm not going to do another FTP until I'm back at 65kg.
My first race this season will be in April so plenty of time to get back in shape and my competition is other 50-59 year olds. Interval training proper will resume for the first time this year on Tuesday.
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In the North of the Country I believe they do. Here in the Algarve, not particularly. MTB is a far larger scene than road here in the South despite having the World Tour level Volta ao Algarve stage race. So I race MTB where 300 - 400 riders will go off together but the podiums at the end are based upon age categories, so while I am in the same race as all other age groups, I am really only interested in my own and overall, if I can achieve that.
For road, we have Gran Fondo's which are largely the same, everyone races together with separate podiums according to age, so I do those too.
UCI racing league is where the dedicated vet racing can be found but there isn't much down here, I'd have to be prepared to travel the whole country really so I just do the MTB and road Gran Fondo's.
I'm a roadie more than an MTB racer, I would do almost exclusively road events if there were a lot of them but as I say, here it is mostly MTB so if I want competition, I have to do those events. I would much prefer racing only against my own age group but sadly that doesn't exist.
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I just dropped a ramp test into my schedule for today just to force it. I got a 2% bump in FTP. For what it's worth, it matches the eFTP that intervals.icu's algorithm gave me. I wonder how similar the algorithms are.
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not too similar, I don't think. my eftp in intervals is only like 262, so TR somehow knows based on my workout history that my intervals aren't maximal efforts.Who knows what other voodoo they baked in lol
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The other night on Zwift (easy short recovery ride squeezed in after an unpleasant ride the day before), I was riding so fast (not really) that I actually took off and started flying.
https://www.twitch.tv/videos/1293142272
https://www.twitch.tv/videos/1293142272
Code:
<!-- Add a placeholder for the Twitch embed --> <div id="twitch-embed"></div> <!-- Load the Twitch embed script --> <script src="https://player.twitch.tv/js/embed/v1.js"></script> <!-- Create a Twitch.Player object. This will render within the placeholder div --> <script type="text/javascript"> new Twitch.Player("twitch-embed", { video: "1293142272" }); </script>
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Outdoor ride! I lost my road going saddle bag, so Umstead gravel. On a popular 15min loop got a 9th all time. That list has some pretty solid local names on it. I lost a top 5 by it being a busy day and needing to rub brake on the way down the one hill.
I could probably get top 3 with an optimized tire setup and the San Remo being worn. The KOM guy runs file treads that I think are one of the fastest off road tires on bicyclerollingresistance website.
I could probably get top 3 with an optimized tire setup and the San Remo being worn. The KOM guy runs file treads that I think are one of the fastest off road tires on bicyclerollingresistance website.
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Just got back from ride #2 of the day, 50 min of MTB up till twilight. It was quite nice. Earlier I rode for ~4 hrs with some buddies, including a group ride.
Lady is out of town, so it means bikes all weekend. Tomorrow I am heading to a race, but just to play coach/director for the men's race teams. Talking strategy before and analysis after etc. I have some supplies from the club including a team EZ-up, snacks/nutrition etc.
It works better for my schedule to take it easy tomorrow and rest up until the lead into VoS next weekend. Looking fwd to it!
Lady is out of town, so it means bikes all weekend. Tomorrow I am heading to a race, but just to play coach/director for the men's race teams. Talking strategy before and analysis after etc. I have some supplies from the club including a team EZ-up, snacks/nutrition etc.
It works better for my schedule to take it easy tomorrow and rest up until the lead into VoS next weekend. Looking fwd to it!
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The other night on Zwift (easy short recovery ride squeezed in after an unpleasant ride the day before), I was riding so fast (not really) that I actually took off and started flying.
https://www.twitch.tv/videos/1293142272
https://www.twitch.tv/videos/1293142272
Code:
<!-- Add a placeholder for the Twitch embed --> <div id="twitch-embed"></div> <!-- Load the Twitch embed script --> <script src="https://player.twitch.tv/js/embed/v1.js"></script> <!-- Create a Twitch.Player object. This will render within the placeholder div --> <script type="text/javascript"> new Twitch.Player("twitch-embed", { video: "1293142272" }); </script>
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I've had this chesty cold thing all week (not covid) that's really affected my training. I had absolutely nothing in the legs last night (could barely spin 100 watts, nevermind attempting the over/unders). I have a 2.5 hour endurance ride today that will be indoors due to the absolute crap weather. My coach has just said to do what I can. He's been ill with something similar and it's really knocked him for six.
hopefully, i am feeling better for my workouts this week.
hopefully, i am feeling better for my workouts this week.
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You more expert folks have any rationale or favorite %'s for under/over intervals? I'm using some of the Zwift ones that originate from more legitimate sources and athletes. However don't understand that aspect.
One goes at like 95% then 105% at 2:1 ratio which seems very classic. Another two go barely Z4 for the "under" but give you a lot higher "over". One of them gives you like 120% for 30sec another gives you like 150% for 15sec.
For those that go "way" over, what's that doing? Is the classic one better or do those other two also serve a good purpose to tickle up ftp in the progression of workouts?
One goes at like 95% then 105% at 2:1 ratio which seems very classic. Another two go barely Z4 for the "under" but give you a lot higher "over". One of them gives you like 120% for 30sec another gives you like 150% for 15sec.
For those that go "way" over, what's that doing? Is the classic one better or do those other two also serve a good purpose to tickle up ftp in the progression of workouts?
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I sort of view the more polarized versions as letting you train going over threshy and recovering in race scenarios. I view the one that is more like 95/105 as more for raising your ftp. I do both from time to time, and select based on fatigue, boredom, and what else i've done over the past week.
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I have done all of them in the past few weeks. One of the higher over ones is only 2x10min, so I do that one then do the one with normal und/ov that is 2x9min.
There's also one that's 1x30min under over that I feel is a really good one on there. I like that one as mentally you feel accomplished doing something closer in time duration to a time trial. I do that one and if feeling cheeky will add a single set of one of the other workouts after a little break to recover during the workout.
Otherwise, crap locality is digging pipes down BOTH country roads that connect to the facility. So the lunch TT bike ride on warm days has been put off to have to be weekend or after work driving somewhere else. Annoyed by that.
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My CTL on TP has moved up nicely since my last post here. From 132 to 155. Fatigue is similar but form is improved too. Heading in the right direction.
I did an endurance ride today after interval yesterday; 1800m in the first 70km so there was a bit of climbing in the ride.
I did an endurance ride today after interval yesterday; 1800m in the first 70km so there was a bit of climbing in the ride.
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My CTL on TP has moved up nicely since my last post here. From 132 to 155. Fatigue is similar but form is improved too. Heading in the right direction.
I did an endurance ride today after interval yesterday; 1800m in the first 70km so there was a bit of climbing in the ride.
I did an endurance ride today after interval yesterday; 1800m in the first 70km so there was a bit of climbing in the ride.
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste