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Training Status??? (IV)

Old 03-02-21, 03:48 PM
  #16051  
burnthesheep
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Originally Posted by TheKillerPenguin View Post
Honestly man if your "shapelessness" is just starting to disappear above the waist, you probably aren't harming yourself by losing weight, assuming you're doing it slowly. Definition/tone is more a function of body fat than pushups. Especially since you're saying you are at PR watts and such.
I should have rephrased. I didn't have a health concern with it at all. I didn't want to stop gaining watts.

I just know some folks get scale happy seeing new lower numbers but don't recover properly or eat properly for workouts.

That's all. I'll make sure it's slow and steady, and that work is properly fueled and executed.


As an aside........this will get some smirks or possibly some snide......but I have figured out a way to harmonize my left-only Stages data with my Quarq and Kickr Core data. The Quarq routinely shows I'm at a 46.5/53.5 split at best. Could be as bad as 45/55. For a 220w (a typical low Z3 tempo for me), that means my Quarq would read 220w with 102.3w left and 117.7w right. The Stages would therefore read 2x 102.3w, or 204.6w.

Given I'm not a monster, 15 out of 200ish can matter on TSS, kilojoules, and more importantly time in zones during an outdoor ride. It sounds like BS, but I'm adjusting ONLY the rides with that Stages to read the same as the Quarq. The Quarq is currently lock-step overall with the Kickr Core. So it harmonizes my time in zones and other figures. I use the TP time in zones chart a good bit. If I'm 15w+ low on that Stages, that'll mean up to 40min in a workout not showing in the right zone.

Whatever, bring the hate. But that left Stages reads silly low. I leave the Strava as-is. I could care less about that. I care about the training data being consistent and useful.
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Old 03-02-21, 04:15 PM
  #16052  
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3 sets of anaerobic capacity intervals: 50secs on -- 40 secs off x 8 reps. Would have been 20 minutes above 120% FTP if I had done them all perfectly. Accumulated 19:22, which is close enough for government work. That was a killer.
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Old 03-02-21, 07:51 PM
  #16053  
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TTT Tuesdays at Fiesta. Nice weather but very hard wind. We did a 20k TTT and then planned two more laps. The wind was coming from the worst possible direction making over 80% of the route head to cross wind. We did one lap and called it a day.
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Old 03-02-21, 10:06 PM
  #16054  
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Originally Posted by Hermes View Post
TTT Tuesdays at Fiesta. Nice weather but very hard wind. We did a 20k TTT and then planned two more laps. The wind was coming from the worst possible direction making over 80% of the route head to cross wind. We did one lap and called it a day.

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Old 03-03-21, 11:02 AM
  #16055  
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I snuck in a 2x20 session at Fiesta before the rain! Looks like it's about to start any minute now. Super windy - 28+ MPH on one side, ~20 MPH on the other. I ended up at ~97% and 101%, which I'm happy about after yesterday's tough VO2 intervals.
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Old 03-03-21, 12:32 PM
  #16056  
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An hour of endurance spinning on the trainer this morning. I'm usually terrible at holding a target wattage for long intervals, but managed to stay steady this morning.
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Old 03-04-21, 09:00 AM
  #16057  
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Trainer for me as well. I had a hard T/W and am planning a hard S/Su so today is just about circulation and keeping the legs spinning. Off tomorrow.

I thought I may try to make it more functional/iuseful so I'm on the TT bike and planning on doing a 2x20 at Z2 just for more time in position, Maybe Tick Tock, Flat Route or Watopia's Wasteband in Zwift.
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Old 03-04-21, 04:21 PM
  #16058  
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Tempo climbing - Cardeno, Soledad Mountain Road and Nautilas.
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Old 03-04-21, 06:13 PM
  #16059  
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3x (3 x 3' at 115%). Was able to hit the target in all 9 intervals and even had enough left for a nice kick in the last minute of the last interval. And then I rode to work, which was probably a mistake. Hah.
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Old 03-04-21, 07:28 PM
  #16060  
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Originally Posted by caloso View Post
And then I rode to work, which was probably a mistake. Hah.
why's that? I think that tacking on more volume before and/or after intervals can help sometimes.
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Old 03-04-21, 08:06 PM
  #16061  
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Because I got a little tightened up after showering and changing into office clothes. It wasn’t a big deal though.
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Old 03-04-21, 09:15 PM
  #16062  
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I usually stretch on the grass in the office park before showering and changing into my work clothes. I keep a yoga mat under my desk. It might look a little weird, but IDGAF.
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Old 03-05-21, 02:37 PM
  #16063  
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I should probably get back on a bike this month...
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Old 03-05-21, 03:27 PM
  #16064  
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Gonna be 60 next week there's your excuse!
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Old 03-06-21, 03:34 PM
  #16065  
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So I got in on the ground floor of the TR adaptive training beta. I've actually known about this for a while, I was part of a group of forum users which were given a glimpse of the feature development back in June. At the time it was basically suggesting modifications due to missed workouts, but by the end of the initial preview I was seeing some workouts suggested as a result of my lowering power targets on a workout, so it definitely seemed promising then.

I'm not on a plan builder plan at the moment, so I'm not taking full advantage of the adaptive training, but I'm using the workout ratings to give myself some progressively harder workouts without making too big of a leap. For example, in the first week of this block I did a series of 18x60sec efforts at 120% and the workout was rated as a 4.5 VO2 workout. On Tuesday i did a workout rated 6.5 (comprised of 9x2min @ 120%) and it might have just been a bad day but I had a heck of a time with it. On Thurs I picked a workout with 6x2min @ 120% and rated 5.1 and I was able to complete. And next week I'll be doing a workout rated at 5.5 (6x2.5min at 120%). Anyway, it probably sounds a bit goofy to the uninitiated, but it seems like a good way to build progressions in different areas without stretching oneself too far beyond.

Last week I did 12hrs this week I'm going 13 (2hrs intensity, 11z2). Personally, I like "polarized" (I've done 2 hard workouts and 6 easier ones) but getting to 3hrs on the trainer like I did today, and like I'll do tomorrow, is a bit much. But I'll be aiming for 3.5hrs on the weekend next week.
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Old 03-06-21, 10:40 PM
  #16066  
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I had a 3 hour ride set in Zwift but my laptop battery died at 2 hours; for some reason it can't keep up with Zwift even when plugged in. I was hoping to hit 16-18 hours this week but it just seems I've been too busy to hit that.

Originally Posted by hubcyclist View Post
So I got in on the ground floor of the TR adaptive training beta. I've actually known about this for a while, I was part of a group of forum users which were given a glimpse of the feature development back in June. At the time it was basically suggesting modifications due to missed workouts, but by the end of the initial preview I was seeing some workouts suggested as a result of my lowering power targets on a workout, so it definitely seemed promising then.

I'm not on a plan builder plan at the moment, so I'm not taking full advantage of the adaptive training, but I'm using the workout ratings to give myself some progressively harder workouts without making too big of a leap. For example, in the first week of this block I did a series of 18x60sec efforts at 120% and the workout was rated as a 4.5 VO2 workout. On Tuesday i did a workout rated 6.5 (comprised of 9x2min @ 120%) and it might have just been a bad day but I had a heck of a time with it. On Thurs I picked a workout with 6x2min @ 120% and rated 5.1 and I was able to complete. And next week I'll be doing a workout rated at 5.5 (6x2.5min at 120%). Anyway, it probably sounds a bit goofy to the uninitiated, but it seems like a good way to build progressions in different areas without stretching oneself too far beyond. Last week I did 12hrs this week I'm going 13 (2hrs intensity, 11z2). Personally, I like "polarized" (I've done 2 hard workouts and 6 easier ones) but getting to 3hrs on the trainer like I did today, and like I'll do tomorrow, is a bit much. But I'll be aiming for 3.5hrs on the weekend next week.
I was planning on cancelling TR; mainly because I know what works for me and I've never believed in Sweet Spot everyday being the cure all. Worlds coming up in 2 weeks (and being vaccinated) I'll definitely do less indoor stuff, but I'll still do a ton of indoor volume between 55-75%. I might have to take a look at the new builder plan before I cancel.

I'm also grinding to get to level 50 in Zwift (lol I know) so I created workouts in Zwift (Tabatas, 2x20's, 4x8's, etc) and use that instead these days.
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Old 03-08-21, 07:52 AM
  #16067  
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I did another 3hrs on the trainer yesterday. Next weekend were taking it up to 3.5 but thats my limit (and the end of the block). According to trainerroads progression scale for endurance, theres one ride that qualifies as a level 10, 6hrs of z2. Ill be maxing out at 7.8, my posterior doesnt want to be a level 10 indoors lol
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Old 03-08-21, 09:34 AM
  #16068  
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3 hours on the trainer, luckily I didn't have any issues like I've had the last 2 weeks.
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Old 03-08-21, 09:49 AM
  #16069  
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Originally Posted by TheKillerPenguin View Post
Gonna be 60 next week there's your excuse!
I put in like 35 mins on the trainer this morning to ease back into things. Gonna be hilarious to look at the numbers since I've been off for just about two months.
Warm weather means slush riding on the mountain though! I actually want to head up to VT since they're allowing vaccinated folks to travel without quarantine now!

I definitely need to balance these two better next year, but man... the drives to the mountain def add up esp for the amount of time I spend there. I wonder if any of that is going to translate over to the bike... doubt it. Maybe NM stuff?

Hoping to be back at my jan 'form' by may. Here we go... Hopefully cross will be a thing in collegiate this fall.
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Old 03-08-21, 10:08 AM
  #16070  
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4 hours of endurance riding Saturday and Sunday - Camp Pendleton to San Clemente and Del Mar to Carlsbad for the SoCal gang.

Great weather on Saturday and cloudy on Sunday. We had great legs. We did a gym workout on Saturday.
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Old 03-09-21, 10:27 AM
  #16071  
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Totally failed my VO2 max intervals this morning. I decided to pull the plug most of the way through my second interval. A very hard weekend and a bit too much beer and wine with the lady on Sunday left me feeling quite drained and sore yesterday, which didn't exactly give me good psychology going into today.

I felt weird on the bike, like I knew the power was in there, but at some point (potentially below target) I'd feel overt soreness. I got through the first one just fine (3' at 125%), but a lot of that was AWC so I couldn't really tell how the next longer was was gonna go. 4' into the 5' interval I was a few watts below target and just didn't want to force it, so I didn't.

Still, I feel good about my decision, proud even, in that it reflects some maturity (for me). In the past I would have trudged through and hit mediocre numbers and potentially compromise my workouts for the rest of the week. Moreover, I know the gains are in there - my bibs are tight, body weight low. I know that after a few more workouts this week and a rest week coming up, I should have some good legs.

For the next couple of days we have rain on the forecast for San Diego, so trainer it will be. A 35 km Zwift A race tomorrow with some more SST climbing after, than an easy day on Thursday with some time in position on the TT bike. Big weekend planned, not as much intensity as last weekend, but more volume.
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Old 03-09-21, 10:38 AM
  #16072  
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TMonk I have two sets of legs - fast and slow. Sometimes I bring the wrong ones to a workout. It happens.
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Old 03-09-21, 11:32 AM
  #16073  
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Did a ramp test last night and I am up a whole 6 watts. Yay me.
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Old 03-09-21, 01:07 PM
  #16074  
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It was a bike filled morning. Did 60mins VO2, which was 6x2.5mins @ 118%, which was rated at 5.5 as a Trainerroad vo2 workout, so it's nice to use the progression scale to gradually increase the challenge of these without overreaching. Added 60mins Z2 afterwards and then got out for 60mins with my son for the first time in a while since it's above 55 for the first time, finally.
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Old 03-09-21, 03:23 PM
  #16075  
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Soledad tempo HCing. Cardeno, La Jolla Mesa and Nautilus. It was nice but very windy.
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