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Training Status??? (IV)

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Training Status??? (IV)

Old 03-10-22, 06:05 PM
  #16901  
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On that note, I took advantage of the early daylight before DST this weekend and did my 3 hour pre-work ride outside, starting at 5:45. Ordinarily it would be Zwift for 2.5 than a commute.

I felt pretty good, and kept it at a nice high Z2 AP the whole ride. Tomorrow off (strength routine), 6 hour spirit quest endurance ride Saturday, then a couple hours with some more TT work to put the nail in the coffin of this week and this training block.
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Old 03-10-22, 08:57 PM
  #16902  
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It really is amazing how much things have progressed since like 2015. Riding inside is sometimes, dare I say, fun.
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Old 03-11-22, 01:38 PM
  #16903  
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I hit the Zwift workouts I had been doing by raising over a month and a half thru 275, then 280, 285, and now 290 baseline ftp for the workouts.

I do the Le Col workouts under overs by Wiggins and Kristen Armstrong.

I start out a week doing just one each in the same workout, like 38min total work in zones. The next week I try to add a set to them and accomplish this workout I found that is 30min straight of the under/over stuff. Then, based off how it's looking, decide to up the power when the 3rd week hits. Then, after a month or so, off week of some easier volume. Then repeat.

I'm gaining something. I'm hoping maybe to do these workouts at 300w baseline by TT season. It would be wicked to go from a 265w TT bike FTP for a 40 to 280w for this year paired with aero gains.
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Old 03-12-22, 02:57 AM
  #16904  
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My progress is coming along well enough. FTP is going up steadily, albeit slowly but that's fine. I'm getting consistent at holding 1000w+ for 10s now in my sprint intervals so if that remains the same at 64kg I'll be happy with that for my age.

First race this year in just under a month, MTB XC and then a Gran Fondo in May.

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Old 03-14-22, 11:29 AM
  #16905  
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Warmup and 9min of under overs at 290w ftp setting in Zwift. Tried the +/- thing in companion app and got the next 2 sets of 9min at 296w ftp. Those two were tougher. Day before did 30min under over at the 290w ftp that was tough. As that's one nonstop set with 6min built in at vo2 power.

Journey to the 300w hour continues. Pretty sure with an off day or so, I could probably do a 290w hour right now.

I'll stick another week at the 290w setting on the 30min workout and go with 295w for the other under/overs. Then reassess.

I feel like in 2021 I got turned off to so many intervals routinely over weeks after trying and missing the first few workouts. Then realizing, train at the power you have, not the one you dream of and trust the zones. Trust them as the pain WILL come. It may take time in the workout, but it's coming. 2021 I just did a bunch of tempo and sweetspot and the needle didn't move a lot. I've also found a trio of workouts I really feel fits my personality and goals.

2021 I think I barely did 260w for an honest hour. This year I've already done it for right at 2 hours, 2:15 if going by nominal power.

One thing coming probably next week though, is I need another week into vo2. I've come to dislike vo2 weeks. Just nothing about 400w for a few min at a time interests me.
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Old 03-15-22, 12:33 PM
  #16906  
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I am having a particularly groggy end of rest week. HR is 10-15 beats low for any given effort and legs are feeling pretty unresponsive. I am thinking I perhaps took it too easy. But also, this is my first rest week with such a high training load in years, and I recall that in the past it took a week to feel normal again after some R&R. CTL is 87 with positive tsb.

Tried for a 40min FTP test yesterday but my legs just feel too funky for a long effort and I pulled the plug around minute 20. Spinning easy today and will see what tomorrow is like!
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Old 03-15-22, 12:48 PM
  #16907  
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Tonight is the TT club group ride. Then we chat over beer plans for the TT route and rides for this year.

I'm by far the strongest rider so will ride the cross bike tonight and try not to lose too much of a gap. That's worth probably 10w of aero and 30w of tires. So more workout, but sticking with the group better. Plus, 38mm tires are just so cush. Lol.
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Old 03-16-22, 08:03 AM
  #16908  
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Ski week. Two days in the bag. My biggest improvement is altitude adaptation. I no longer have significant altitude symptoms such as headache. I climbed 4 flights of stairs to avoid a crowded elevator and it felt similar to climbing stairs at sea level although, I felt the lack of O2 in recovery. My SPO2 readings and HR are typical for sea level and a couple of years ago, my HR was elevated and SPO2 depressed and I did not feel great in general.
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Old 03-16-22, 04:02 PM
  #16909  
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New 1min PR - best ever by 30 watts!
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Old 03-17-22, 06:50 AM
  #16910  
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Originally Posted by TheKillerPenguin
New 1min PR - best ever by 30 watts!
Tease. No numbers?
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Old 03-17-22, 06:55 AM
  #16911  
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Did a nominal power busting ride with the TT club group Tues night. Rode the cross bike on 38mm treaded. It cost some watts for sure. But I guess if the delta on watts and weight is big enough it doesn't matter. I still could pull away pretty easily. 280w NP for the 1:15 ride. Felt good. When they push the start time back I'll just get in a 40min workout of intervals or something before the ride, then go on the ride and play sweeper in the future. Even with those tires and the cross bike it was too much a difference.

Garmin claims bike and run VO2max are up. 63 bike and 55 run. It's still a "novelty" number, but makes you feel good for work you've put into it.
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Old 03-17-22, 07:11 AM
  #16912  
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Originally Posted by burnthesheep
Tease. No numbers?
lol. 689 - not huge but good number for me.

Last edited by TheKillerPenguin; 03-17-22 at 07:18 AM.
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Old 03-17-22, 12:25 PM
  #16913  
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I've held off, as in never, riding the 30 mile long MUP by the river on the TT bike. Ian Boswell showed up to town recently while in the region and on a joy ride killed (while probably just chilling in Z2) a ton of the crowns in that area.

I'm guessing early AM on a work week day I could get away with it and probably destroy the whole 30 miles as nobody would be out there.

Hmmmmm. I'm tempted.
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Old 03-17-22, 02:22 PM
  #16914  
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Originally Posted by TheKillerPenguin
lol. 689 - not huge but good number for me.
Dude, that's pretty strong. That's a duration I almost never go for max efforts on. Do you start standing and just drive as long as you can before maybe sitting at the end?

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Old 03-17-22, 02:26 PM
  #16915  
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Got some new wheels today just in time for my first race of the season on Saturday. Feeling pretty fit and as excited to start as I can remember. I think a big part of it is the warm, dry forecast. Cold and rainy doesn't help with the motivation.
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Old 03-17-22, 04:59 PM
  #16916  
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Originally Posted by Yep
Dude, that's pretty strong. That's a duration I almost never go for max efforts on. Do you start standing and just drive as long as you can before maybe sitting at the end?
Nah I wasn't actually testing, there just happens to be a hill around here that takes slightly over a minute at the pace I was going. I stood for the whole effort. Zwift races have helped a bunch I think, I am not a particularly punchy rider.

Today was a big ol' nothingburger. Aimed for the tour de zwift tour of fire and ice and gave up about 7 minutes into the alpe du zwift part of the ride My HR is just entirely unresponsive, so I'm gonna take a couple more easy days and get back to it.

Originally Posted by Yep
Got some new wheels today just in time for my first race of the season on Saturday. Feeling pretty fit and as excited to start as I can remember. I think a big part of it is the warm, dry forecast. Cold and rainy doesn't help with the motivation.
What wheels?! I just picked up a set of Winspace Hyper 50s myself!
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Old 03-18-22, 07:52 AM
  #16917  
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I feel my run volume has helped with gaps in time in regards to building some ftp this year. But I swear I'm holding onto some weight from training stress anytime I run a decent amount in a week. As soon as I drop that volume in a week and go just bike, a couple pounds come off. Random comment of the day after being mad at the scale.
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Old 03-18-22, 08:11 AM
  #16918  
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Originally Posted by burnthesheep
I feel my run volume has helped with gaps in time in regards to building some ftp this year. But I swear I'm holding onto some weight from training stress anytime I run a decent amount in a week. As soon as I drop that volume in a week and go just bike, a couple pounds come off. Random comment of the day after being mad at the scale.
That's probably because you can't maintain the same volume running as you can cycling. For a fit cyclist, a 4-5 hour ride is no big deal. For a fit runner, a 4-5 hour run is damned hard, we're talking 20-30 miles on the road. IME, calorie burn per hour is similar between the two. OTOH, running helps with bone density, which is a historical weakness among folks who are strictly cyclists.
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Old 03-18-22, 08:26 AM
  #16919  
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That's most likely it. I've built just enough cross-training durability to be able to do pretty respectable 5k/10k runs routinely, but not enough volume for my body to really adapt to the stress.

So probably each week when the runs get inserted, the body is like "wtf you doing to me, mate?" Even though the runs "feel good" as in no pain at all and you feel you can give it some gas if you want to.

I'm doing this to myself because they haven't posted or permitted the local TT series and if they don't soon I'll sign up for a local duathlon instead in April. TT regionals is around same time in May as last year. For that I'll cut the run volume out after the duathlon and only do TT work.
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Old 03-19-22, 07:32 AM
  #16920  
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Bought the fixie to vert dropout adapter and once that is in hand will order from Amazon a spare chain and a basic single speed spacer kit for the Wahoo Kickr. Then will start doing my indoor workouts on the track bike in aero. That way I don't put a ton of gallons of sweat onto basically a time trial "superbike" setup. Also that way I can still toss the roadie on there off and on. I didn't buy the fixed gear Kickr kit. Don't care to do that.
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Old 03-20-22, 04:23 PM
  #16921  
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I rode 14.5 hrs this week! Did 3.5hrs 200tss outside on Friday and did the same route today with the same time tss. While I’d like to do 15 this week to wrap up this block, I doubt that’ll happen but we’ll see!
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Old 03-23-22, 06:51 AM
  #16922  
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It's been a minute, but I've finally gotten around to benchmark my fitness from getting back on the bike (from nothing) in about seven years. At quick overview:
  • Left the sport in Cat 3 purgatory around 2015 (28 y/o). I had the points for 3>2...not mentally/personally invested in the training load needed to be competitive after that jump at the time.
  • Literally got back on the bike in October 2021 with a coach that has been a longtime friend – basically learning how to walk again...baseline FTP was 203w (80 kg) from a ~340w FTP (@72kg) in 2015
  • Average 10-12 hours/week (TSS avg 540/week) - lots of base: primary goal was to focus on mass start events on the velodrome (i.e., Rock Hill)...looks like I need to travel out of state to get some USAC events in since Rock Hill is a bust as of now (I'm in Charlotte, NC)
  • Current FTP - ~ 315w (@73 kg; 1.83m tall): I lost ~18 lbs since getting back into training...my nutrition needs work.
  • To be honest...I don't even care about FTP in the context of racing. I am traditionally a crit guy and will be focusing on that discipline/track events. I've never been a TT person, and my sprint is meh...passable. The life of an "all-arounder." Most of my training now focuses on top-end power (30s, 1 min, 2 min, 3 min power intervals) with Z2 work in the gaps.
  • Tuesday night worlds started up last week (essentially P1/2/3 crit with ~50 people): top 10 first week; making moves and working in the break the second week while being in it for the sprint at the end...this is more than I can ask for.
  • First race(s) back is (of course) a P1/2/3 crit this weekend (Hincapie Spring Series) so we will see how this fitness really translates. I'm solo, so hiding and placing well amongst Cat 3s is the goal. No expectations from me in what will be a talented field.
Anyway, I hope this information serves to motivate anyone who is a similar situation to get back on the bike. After seven years off, it took five months of work to get "close" to old fitness (albeit a different power profile).
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Old 03-25-22, 09:28 AM
  #16923  
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ATP/PC and anaerobic threshold work at San Diego Velodrome 4 x 100 meter jumps (2 seated and 2 standing) and 4x flying 500 meter efforts in 92,94,96,96 gear inches. Great day and we had the track to ourselves. Getting ready for a track week at VSC.

In the old days, we would take a car and rev it up to “blow” the carbon out. My first 500 blew a lot of crappola out of my engine.

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Old 03-26-22, 05:07 PM
  #16924  
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did a crit thing today, practice crit series. I opted to do the C race, which is 4/5, since I'm rusty and didn't want to mix up with the 3's. The race started with some neutral laps, and then when the action started I almost got crashed by someone early on lol Nothing much to report, at one point I bridged up to a couple of guys who had created some separation in hopes of being in a break, I got to the front and I'm not even sure if they stayed with me. I was swarmed a lap later. Not even sure how I ultimately finished, I believe closer to the front than the back. Had an NP of 280 for the whole thing (0.95 IF), for the non-neutral portion of 20mins my NP was 302 so solid effort
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Old 03-26-22, 11:33 PM
  #16925  
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We’re in Corvallis on a college campus tour. Both kids were accepted here, and it looks like a great fit for my son. Not sure about my daughter.

Anyway. Ran 3-ish miles today while my son did his sprint workout. Didn’t bring my good running shoes so I had to run in my Sambas. Probably going to be sore tomorrow.
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