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Turbo tired Kryton? Reckon that much of the effort of turbo work is mental and being tired makes is much more difficult than similar riding in a more mentally stimulating scenario. Also with racing you have a nice dose of adrenalin to boost your efforts that you'll never get on the turbo.
I had a 2 week chest infection at Christmas and I'm still recovering.. I've been holding off doing an FTP test until I feel good but it's taking a while. I'd second dirtyrider and just take a week off completely and let the lungs etc completely heal and catch up on sleep. About 2 weeks ago I picked up my running pace a bit from 5:00/km to 4:50/km (normally I'm down at 4:30ish) and found myself back at the doctors feeling rubbish and was told in no uncertain terms to take it easy for a while longer.
I reckon so Mr Blobby. Before todays session I micro checked everything - tyre pressures, roller pressure, nothing rubbing on the wheel, I cycled the remote resistance in case it was stuck, everything I could think of.
I was still hanging on with leg pain in the final 30secs of 3 mins at 212w. Back in Nov I was knocking out Lamark - 4 x 10 mins at 225 comfortably as sweet spot and Huffacker which is 3 min intervals up to 270w as well.
It has occurred to me that with the tyre change I did change my wheels from OEM Giant SR2's to Forza Cirrus, that could also have an impact but for my sake the resistance should have gone the other way with that!
Just to state the obvious - you have checked that the trainerroad program shows the right resistance level? Try level 4 instead as the curve for 3 might be wrong?
I would say that you need to do something different (possibly rest) as the xc plan is harsh and you don't sound in a good condition to start it.
Kryton,
why not order a Kickr from Apple? you can use for 2 weeks and return, no questions asked, short of borrowing a power meter it might give you an idea where you actually are?
Having read all that Kryton I would be starting to worry about showing signs of overreaching. I'd take at least one entire week off the bike - better to lose one week and come back rested than lose a whole season cos you didn't know when to stop.
schmiken I read this
http://www.active.com/health/articles/how-to-tell-when-you-re-over-reaching-or-over-training
...and probably agree. I started the sweet spot in September, because of the chest infection never stopped for a rest over the Christmas week for a rest and am under a fair bit of stress at work also. Its just occurred to me that's four months of effort on top of that and I'm displaying 5 of those signs - duh.
Ok, two super relaxed weeks coming up. I also watch Hot Fiat's mindfulness video in the Chat forum. I've practised mindfulness before for stress reduction, but nor recently, time to get back on it.
Did anyone take longer to do sweet spot base than it says?
Im struggling to fit in 3 sessions a week, plus a ride on the weekend and I play basketball. Ive managed up until now to do 3 weeks of it but can see this week only doing 2. I would do early mornings but i sometimes do gym work first thing.
Its February, is base work, don't rush it, re-do the week if needed.
Three times a week on the trainer done at the correct levels should give you big big gains later on regardless of what your goals are.
@philwarren11 - I was going OK on the Sweet Spot Base until last week when I started with a bug of some sort so I've taken the week off and will pick it up again later this week or early next.
A bit frustrating but better than continually struggling with the sessions for all the wrong reasons and extending the recovery period.
Im struggling to fit in 3 sessions a week, plus a ride on the weekend and I play basketball. Ive managed up until now to do 3 weeks of it but can see this week only doing 2. I would do early mornings but i sometimes do gym work first thing.
The plan I suspect will assume in terms of intensity and recovery time that it's all you're doing. Throwing a load of cross training and a long outdoor ride into the mix and you need to account for that extra loading. That may well only mean a couple of interval sessions a week. Unless bike training is your top priority I'd not worry about it.
What ^^ said. I'm doing the low volume stuff on trainerroad precisely because I also run twice a week; do weights twice a week and ride twice a week outside. Nearer the summer I'll drop some of the other activities and focus solely on riding.
Low volume here too, did sweet spot base 1 & 2 and now starting general build low volume.
Build has workouts planned for both Saturday & Sunday, I'll be doing ditching Sunday in favour of a club run (weather permitting) and bringing the other three forward a day to free up Thursday night (occasional night ride, social) and Saturday as a rest.
Quite happy to treat the plans with a degree of flexibility so long as I don't let it slack off...
Can anyone recommend good TR workouts for 10 mile timetrials? Just coming to the end of sweetspot session I and thinking an 8 week block for some tens is in order. See they have a plan for 40k tests, but wondering if the shorter, more intense stuff is a better choice.
Maybe just move onto sweetspot 2 as a general structure but mix in some bastardness as often as I can?
Can anyone recommend good TR workouts for 10 mile timetrials?
Do you know what's holding you back in 10's?
At this time of year probably longer tempo sessions, stuff like Kennedy Peak. Then maybe 2x20, 3x15, 3x20 sessions building up to threshold work. Look at stuff like Galena, Starr King, Gray. Get some over under work in there as well. I reckon Table and Red Kaweah are pretty good too.
Aside from legs, lungs, concentration and equipment? Nothing, really 🙂Do you know what's holding you back in 10's?
I did my first ones last year so still a beginner. So not looking to fine tune anything, more a case of laying down some raw intervals that would put me in shape for the 25min mark. [was doing 26 and a half last year]. Thks for the workout suggestions, I'll take a look.
Week and a bit off for me appears to have the done the world of good, I've still squeezed in some outdoor rides but thought I needed a break from the trainer.
Feeling much fresher for it and the last couple of workouts have been 'enjoyable' again.
Glad to hear it, Haze.
I've had a week off too (gave blood, felt tired, too much commuting, just couldn't be arsed etc) and did Mills (VO2Max intervals) this evening at 97% without dying too badly.
I'm going to be commuting a bit less now (boyfriend is working at the same place as me for the next 6 months so we'll probably drive in most days) so I'm hoping to actually be able to follow a training plan properly from now on. I'm going to finally finish Sweet Spot Base 2 then do the MTB low volume plan in preparation for the first short course XC race of the season on 10th May.
My second aim for the summer is to survive the Kielder 101 - anyone got any ideas on how to structure my training over the summer? I'll be doing the short course XC league (8 races) through early summer but I've got a bit of a gap between the penultimate race on 3rd July and Kielder (which will clearly be a longer duration than 60-90 mins!) on the 5th September.
Cheers, it turned out to be quite a step up from my usual make-it-up-as-you-go-along to committing to 12 weeks.
It's all relative of course but I couldn't imagine keeping the drive towards the end if I'd have been commuting, it was touch and go those last could of weeks. Hope it frees it up a bit for you, maybe go to mid-volume?!
Let's not get ahead of ourselves!
Plus, the drive to work is so horrendous that I can see myself choosing to cycle instead just to keep me sane (with the option of a lift home after work!).
Week off here too; too tired, then sick. Ebbetts today: bi of a shock as it's the first top end for a long time. Feels great to be back on it though...
Week off the turbo for me too, still rode outside, went to the gym and played basketball so not much of a week off. lol.
Bald Knob last night - **** me that was dull. Had to up the % a bit in an attempt to make it more interesting - didn't work
Bald knob looks pretty tedious. Could try something like Black instead?
Half an hour of easy spinning yesterday testing a tweaked ankle. Been off the bike since Saturday which is annoying 😡
Im struggling to fit in 3 sessions a week, plus a ride on the weekend and I play basketball. Ive managed up until now to do 3 weeks of it but can see this week only doing 2. I would do early mornings but i sometimes do gym work first thing.
I'me the same.
I ride to work, it's not exactly a long way, but it's a 28km round trip which is done in reality 4 times a week, plus a couple of mid week TR sessions if I can, plus I play squash once a week at a minimum.
If I chuck in a weekend MTB ride I seem to live my life in a constant varying state of DOMS with dead legs.
Hope it's doing me some good still. I don't do any of the long sessions they have in the plans - just the interval stuff.
Did both Echo and Priest yesterday - Echo is interesting but Priest is a real struggle!
The Priest is more my sort of thing. Admittedly it's made me want to cry, but you don't get bored!
Bugger. Did Ebbetts tonight. I had seen on here a few people saying it was quite tough but thought...Wow. Shouldnt be that hard? Turns out the resistance remote for the trainer had gone up two notches without me realising - idiot, novice mistake!
Does anyone know if there is any way to retrospectively change the trainer resistance setting on my TR profile to get a better indication of the effort I actually put it to that bloody workout?
Just done my second 8 minute test, 6 weeks after the first (just completed SS Base 2). Pretty big increase in FTP (246 to 270) and while that's good, I'm now dreading next week's training - I guess it will be 10% harder! How do you all cope when you get an FTP increase? Tempted to drop a few percent on the first couple of sessions and see how it goes...It's not like I've been finding it easy so far...
Marvincooper, just as you say, drop it down a few percent and ramp it up over a week or two.
Marvincooper, just as you say, drop it down a few percent and ramp it up over a week or two.
If your fitness has improved and the aim of a certain session is to target certain physiological adaptations what is the point of not doing what you should be aiming to do? It is a mental barrier more than anything at the start I think
DanW I think you're right. Dammit.
I really don't think it matters that much. You were happily working away to your previous settings up until the day before the test, I think a few days to get comfortable at the newer settings is going to make little difference. Better to finish the sessions.
mrblobby that does sound sensible. Not sure I'm up for making the jump in one hit, cold well end in unfinished sessions
bear claw yesterday: i like under overs
lamarc today: 3/4 intervals: it ight be my nemesis - i'm not sure i've ever finished it!
mrblobby that does sound sensible. Not sure I'm up for making the jump in one hit, cold well end in unfinished sessions
not many sessions have massive prolonged amounts of time above FTP though do they?
just change it, its probably nearer your true FTP as you probably got better at testing
Monadnock+2 for me last night. Should've realised it was going to hurt when the description seems to suggest that bumping it down a few notches is a good idea - even the warm-up intervals hurt 😯
http://www.trainerroad.com/cycling/workouts/45254-Monadnock-2
Just tried a re-test on different tyres to my last 6 weeks training and the 8 minute test I did 3 days ago. This was a world different!! I could hear the tyres more so I guess here was more resistance there. Anyway I couldn't get anywhere near sustaining the target power and bailed out halfway through the first effort with my power curve nosediving. Think I will switch back to the other tyres so at least things are consistent.
The point of switching tyres was that I've been training on tyres I want to use in the summer so thought I would save on wear. Going to just buy a new set for when he sun shines, they give a much smoother and quieter roller experience plus I want the consistency of power numbers.
Charybdis tonight, not sure if I'm a little bit fatigued from Sunday but bloody hell that was tough.
2 sets of 3 x 3 minutes at 120%, had to turn the intensity down for the second set...
Carson for me last night. Had to change my resistance setting on the bike and the app to allow for more gears to be able to hit the cadence and power requested. Im hoping the power curve for my turbo is linear so my FTP still kinda stands but ive adjusted it again and it feels pretty good, similar to the others before it.
http://www.trainerroad.com/cycling/rides/1698656-Carson
any suggestions for 3 days in a row - followed by a decent day out on sunday.
Sessions i'm liking at the moment are blocks of threshold (lamarc), under overs (bear claw) & ebbets.
Not sure that 3 days of that is a good idea. First session needs to be 60 mins. others 60/90/ 120
palmer: only got 7/10 done but i was feeling pretty shattered weds/thurs dana: under overs; those overs seem high at the time - really enjoyed it though
colosseum: whilst watching Krawatencross online. nice gentle one to keep the legs spinning today.
Well my chest infection is showing signs of fading so last week I did Birch, then Black.
I've just finished Hitchcock - 2 x 15's @ 85% and I must say I thoroughly enjoyed it. Barely raised a sweat, breathing was a tad above day-to-day, and I hit the intervals with 100% accuracy.
Hopefully I'm on the way back!
Finished my 8 minute FTP tests and had a 17W increase as recorded by PowerTap - from 264 to 281. Nice way to see the last four weeks of slogging it out on the turbo has worked!
Good news Kryton, soon be back where you left off...