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Training Status??? (IV)

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Training Status??? (IV)

Old 03-01-16, 08:28 AM
  #4026  
Wylde06
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The one time I told myself I was going to do 6, I was hating that decision at the end of the 5th one and stopped after. I usually aim for 105%
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Old 03-01-16, 09:05 AM
  #4027  
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About to head out for this workout (FTP: 250):

2hrs15min
Warm up 15min@160-180w.
1x3min@240-260w
Easy 5min
First set: On steep side of the bridge do 4x3min@270-290w, sprint at 100% the last 10-15sec. Turn around and recover on way down, 5min recovery.
Second set: Hampton Park, 4 x 3min@270-290w. sprint at 100% the last 10-15sec. 5min recovery between each
On the way home do some solid tempo@190-220w
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Old 03-01-16, 09:14 AM
  #4028  
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Kitchen sink pain. Nice.
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Old 03-01-16, 09:48 AM
  #4029  
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lost count of my 30" intervals this morning and ended up doing 9. total of 2:05 on the rollers. wanted to do more but i was inefficient with my time this morning.
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Old 03-01-16, 11:03 AM
  #4030  
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Originally Posted by Wylde06
The one time I told myself I was going to do 6, I was hating that decision at the end of the 5th one and stopped after. I usually aim for 105%
I shoot for 105% too. I tell myself that 5 are required and 6 is a bonus if I'm feeling good. (If I can do 7, then my FTP might be too low and I should retest soon)
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Old 03-01-16, 11:17 AM
  #4031  
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Thx for the ZCI testimonies guys.
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Old 03-01-16, 11:19 AM
  #4032  
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I decided that I'm more interested in VO2/FTP work right now than anaerobic recovery so I did some 5' intervals instead.

Typically I would aim for 5x5' at ~112% (320w), but I was feeling ambitious so I did "Tmonk's progressive VO2 max challenge"

1: 315w
2: 320w
3: 325w
4: 330w
5: 340w! Really felt like I was unleashing the hounds over the last half of this one.

Nice!
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Old 03-01-16, 01:13 PM
  #4033  
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Being able to step up like that is impressive, both the workload and that you're able to pace yourself well enough to do it.
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Old 03-01-16, 01:40 PM
  #4034  
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4x6' low threshold on the way to work. It was pretty easy, despite it being difficult to stay in zone on the crappy urban loop available to me for inbound workouts. Also it was windy and cold. But the flipside of the work I've been doing up till now being (mostly) pretty easy is that I've held a negative TSB for the last two months and my CTL is at an all-time high (around 80 right now) and still climbing. And I feel fine and threshold is starting from a reasonable place. I'm excited. I think this is all going to pay off when I start really building. I hope so, anyway.
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Old 03-01-16, 02:01 PM
  #4035  
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...so much pain. Didn't puke or cry. #winning
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Old 03-01-16, 02:18 PM
  #4036  
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The grand experiment continues. Feb this year compared to last year: 40% fewer hours, 20% lower CTL, and 15% more time in Z5/6.

Leaning toward heading down to Branchbrook on Saturday to see what happens.
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Old 03-01-16, 06:41 PM
  #4037  
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Originally Posted by TheKillerPenguin
Being able to step up like that is impressive, both the workload and that you're able to pace yourself well enough to do it.
Thx

as an extra bonus: I didn't even quit at 4:50 like I wanted to multiple times
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Old 03-01-16, 07:47 PM
  #4038  
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Did 30min at 330w on a local FS road climb. Had more in the tank. The gravel surface has a lot of braking bumps, which made me feel like I was pedaling squares. Weight at 141 today.

Hoping to get to 340w (for that climb) and 139lbs come fall. Alternately, I'll gladly trade any FTP gains for 2x10min at 370w. I'm hitting 360w for 10min for the first effort, then 345w for the second right now.

I want to try it with my CX or road bike to see if the increased speed helps make the effort feel smoother.
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Old 03-01-16, 07:52 PM
  #4039  
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Originally Posted by globecanvas
The grand experiment continues. Feb this year compared to last year: 40% fewer hours, 20% lower CTL, and 15% more time in Z5/6.

Leaning toward heading down to Branchbrook on Saturday to see what happens.
Still doing all those box jumps?
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Old 03-01-16, 08:14 PM
  #4040  
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Yep. Very time efficient.
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Old 03-01-16, 10:09 PM
  #4041  
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What kind of weekly hours are you logging right now @globecanvas?
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Old 03-01-16, 10:18 PM
  #4042  
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90:00 z2 today, 78 TSS.
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Old 03-02-16, 07:56 AM
  #4043  
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Still nursing a full body exercise hangover. So appreciating this rest week.
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Old 03-02-16, 07:57 AM
  #4044  
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Originally Posted by TMonk
What kind of weekly hours are you logging right now @globecanvas?

A little over 8 hours per week in Feb.
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Old 03-02-16, 08:22 AM
  #4045  
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Same here.

On that note, I'm about to head out for my first ever set of ZCI's.
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Old 03-02-16, 08:27 AM
  #4046  
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2:10 on the rollers this morning. 6*4' then some z2. heart rate was 5-7BMP lower than normal for these intervals.
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Old 03-02-16, 11:05 AM
  #4047  
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Day off. I have caught my annual spring cold. Going back to bed.
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Old 03-02-16, 03:26 PM
  #4048  
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Originally Posted by globecanvas
The grand experiment continues. Feb this year compared to last year: 40% fewer hours, 20% lower CTL, and 15% more time in Z5/6.

Leaning toward heading down to Branchbrook on Saturday to see what happens.
I'm in roughly the same boat. Overall hours are down and I'm alternating REALLY easy days with some 2-a-day Vo2 days. It's basically the Time Crunched plan. My first race is in 2 weeks and my CTL and volume have me nervous.
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Old 03-02-16, 10:10 PM
  #4049  
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90 minutes with 5 x 3:30 @ 125%, 124 TSS. Can't really trust the power numbers I recorded though, powertap hub in new wheelset was acting up again (or it could be new firmware update for Garmin, not 100% until I do a bit more testing). 2nd time this has happened with new wheelset (which I'm othewise loving); the timing suck with races this weekend and my two highest-priority stage races the following two weekends.
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Old 03-03-16, 12:12 AM
  #4050  
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3 days off after Chico except for a few miles commuting. Drafted a sedan today on the way home, half mile at 31 mph, but cars accelerate much better than I do at that speed. Barely hung on.
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