mvnsnd

Tis not uncommon to see ~4hr century rides with C cadence ( Z2 )

Mojo31

Have to get past that first step first. Is he even in a relationship with anyone other than himself?

Just curious.

bampilot06

Just made an attempt of the london pri ride. I have nothing to do today so I figured 108 miles and 8600 feet of climbing was a great way to spend the day.

First to box hill climbs I felt great, went a little harder than I should. On the third attempt I realized Ibmade a mistake and by the fourth attemp my legs were spent.
Feels pretty pathetic ended it at 27 miles and almost 2000 feet.

Gunna take a break and do some zone 2 later.


Since I started zwifting my legs feel more fatigued now than they have ever felt, yet on intervals my loads are way down.


I was working pretty good this ride, I was coasting down the hills but it the rest of the time I was working. I feel like intervals down plays indoor rides.

Yesterday I did 20 miles outside at walking pace and the load was hire than the 27 miles I just did.

datlas 

Not that I am aware of. I encouraged him to ride with La Chica. She has gone back to Columbia. I tried.

datlas 

In unrelated news (prolly), Jackie caught/killed her first mouse of the season. It’s a sure sign that winter is coming.

genejockey 

2.5 W/kg is Z3 for me (FTP = 2.86W/kg, so 2.5 W/KG = 87% of FTP), which leaves me with D. Diesel in Z1 at 52% of FTP.

WhyFi

No, that's not what's happening,

So, what you need to consider with load is that it's dependent upon/relative to your FTP. It's your Intensity^2 x duration (hours) x 100. So if you're at FTP for one hour, you have a load of 100 (1.0^2 x 1hr x 100). If you're at 85% of FTP for 2 hours, it's a load of 144.5 (0.85^2 x 2hrs x 100).

When you got your power meter, you spent a good amount of time with an FTP that was significantly too low, which was artificially inflating your load; any time that you see a ride with a load greater than 100/hour, that's a great big red flag because, you know - that'd be spending the entirety of the ride with a normalized power above FTP.

So yeah, I hate say it, but now that your FTP is more accurate, your load is being calculated more realistically.

WhyFi

Keep in mind that C Cadence rides flat courses and is light, so while she's riding at 2.5w/kg, that's less of a factor (because there's little climbing) than her absolute power, which is only 165w. For perspective, my ride with CC was ~180w or ~2.2w/kg today.

bampilot06

I figured you would have the answer.


Well my fitness is going to steadily go doewn then I think. I was at 95 two weeks ago, but I guess that wasn’t accurate.

Velo Vol 

Sadly (for you) you're going to the wrong grand division. Maybe next time.

Velo Vol 

wut

We're past peak colour here in the quasi-north.

WhyFi

Yeah, it'll go down, but it's not really a big deal. Fitness is really a personal number that's a good shorthand way of conveying how much work you're putting in - it doesn't actually tell you how fit you are on an absolute scale or even give you an idea of how you'd perform vs someone else. Someone with a Fitness score of 70 could absolutely knock the snot bubbles out of someone with a fitness score of 105, so don't worry about it. It's probably more important to keep track of your Form going forward, so that you're not really overdoing it or slacking off.

genejockey 

This discussion reminds me of when I started riding on Zwift. I was using a dumb trainer and Zpower, which overestimates power output by something like 20%, from what I've read. To this day, a number of my PRs on Zwift segments were set during that time and are almost impossible for me to beat now, because I'm using a Smart trainer and thus getting much more accurate power numbers. I mean, it told me my FTP was 320, whereas my most recent Ramp test puts it at 257!

phrantic09

I can never get close in the ramp test to what the 3 minute max interval gives me…

phrantic09

Both kids are getting the shot today. I’m excited for them.

WhyFi

Yeah - some dumb trainers are worse than others and the worst can be really, really bad. I did years of work with estimated power on my old KKRM, which seems to be on the more reliable, predictable end of things, but only a few of those sessions were on Zwift (for the most part, it was TrainerRoad). The guesstimates from the KKRM were fairly realistic though, and in line with what I saw later when adding a PM, so no glorious PRs for me to try to topple.

WhyFi

We've got appointments for Friday.

WhyFi

Both indoors? My outdoor estimate, based on 3+ min efforts, seems reasonable. My indoor power seems to be down 10% or so, though, so I don't know that I could touch my outdoor 3min power on the trainer.

I've never done a ramp test. Maybe I should try it some time, but all FTP tests are painful

phrantic09

Outdoor FTP max effort is 268, indoor ramp is 236. I train at the latter

WhyFi

Hey datlas - do serious keen bakers shave their hands? I'm enjoying the bread making, but I'm getting tired of picking dough boogers off of the backs of my hands.

Mojo31

Hop on the Madone. If you're a serious cyclist, you can be there by the time I land.

Velo Vol 

You should probably cut your fingernails, too.

datlas 

I think soap and water are better than shaving.

But feel free to try it and report your findings.

WhyFi

Ya know, I've gotta sharpen some of the kitchen knives soon, so my left hand will be mostly hair-free, anyway. I'll do an A/B test.

genejockey 

I wonder whether results would be different with a smooth ramp test instead of stepped - assuming Erg Mode, of course. I can keep pushing to hit the 340W/360W gate, which keeps my output high and makes sure I complete the minute at 340W. But on the other hand once I pass that gate I feel like it's okay to quit. Hmmm. Maybe time for another ramp test......

I'm also not sure of the best warmup for me, before doing a ramp test. I remember a time I tried to beat my PR on a 5 mile segment of my usual ride. I started riding at the beginning of the 5 miles, no warmup, figuring I'd gradually increase effort. About 100 yard shy of the 5 mile mark, my HR had risen to 164 and I felt distinctly unwell. Not just burning legs/burning lungs, but generally sick, so I backed off and missed the PR by a few seconds. Later in the ride I had no problem pushing my HR up to 170, with no 'unwell' feeling at all. When I've done ramp tests, I've gotten that 'unwell' feeling at the end in varying degrees, but the worst was when I did it with no warmup - Zwift's version has a 5 minute free ride before starting the ramp at 100W, and I did just a gentle spin all in Z1.

SO, I'm wondering whether I need to do an extended warmup that pushes my HR past where it will get to in the test? But then will I have burned matches I'll need during the test?