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a slice of pizza 😆
2 laps on swift today, 45min, gingerly using the potted leg at points, not the easiest thing to do on a XTR spd, would be interesting to have some vectors for l+r leg analysis in the coming weeks
7 weeks in plaster today, 8 weeks post accident, i feel the same, no less trained, i guess its in the head though and id be dying on a longer ride cardio wise
Mrblobby no, about 5% under. I did have tired legs after yesterday's 83 miler at 29.5 kph, the return half into a 13mph headwind. But I kept having to stop, more so as it went on to he third interval, the pain was agony. From that perspective, it's a good session to learn how to fight though the pain, I will do it again, good TT experience.
Dirty rider, well maybe 3, 450 myfitnesspal cals worth hence I had to earn it back. Now I'm "only" 20 cals over target lol... Nice going, keep at it.
As we're familiar with wattage and FTP, a sneaky photo snapped at the Tour from Contadors bike with FTP being the red number...
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saw that earlier and meant to post it not only for the crazy FTP number but for the actual warm up sequence
whats blanked i wonder and whats
'3 activate - 5" on/55" off
minute 3 - 5 seconds at? and 55 seconds off?
this all above FTP?
Zone 2 at 320w 😯
Activations would be hard sprint for 5 seconds then easy for 55 seconds.
6.7W/kg at FTP, arhhh, what I'm doing is so far removed from Pro cycling it's another sport. 😥
Thats not just pro cycling that's a guy at the very top of his sport. However it is humbling..
Well, thats me completed XCM right down to the Taper, ready for the Bontrager 24 this weekend.
Looking forward to that, a few days OTB and then an 8 minute test next Friday as a prelude to the TT plan ready for My First TT at the end of September.
It was really good to crack some power records in the last two workouts >800w for 15 seconds and >500w for 30. You always feel afterward that you could have gonr THAT bit harder eh?
Best of luck this weekend Kryton. You doing that solo?
Be cool to see how you get on with time trialling. It is addictive, and ....
You always feel afterward that you could have gonr THAT bit harder eh?
There's a lot of that!
Cheers. Yes solo 24. It's the most serious planning I've done, strategy, food clothing etc.
Impressive stuff Kryton.
Not that I've done it, but don't underestimate how much it'll take out of you. I'd probably think about maybe a week off the bike and then a week or two of just riding for fun before embarking on another training plan. Others here with actual proper experience would be better placed to advise though 😉
It's not my first solo. Just my first at this weight, experience and fitness.
Fair enough, crack on, go smash it 🙂
Thanks for the encouragement MrBlobby. I have a plan, and I think it's going to be emotional. 🙂
well 66 days since my accident and I'm out of plaster, now into this moon boot for the next 4 weeks, allowed to weight bare, physio starts Tuesday morning, asked the consultant about swimming, they didn't think it would be a good idea, asked about cycling, said indoors on a static bike, light resistance only, obviously wouldn't be great if i fell off outdoors i guess, will speak to physio about it all again on Tuesday,
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After a bit of advice: I am looking for a way to either export trainerroad workout to use on a garmin (outside), or a program to create workouts that I can export to my garmin which uses %FTP, rather than Zones like on the garmin workout creator - any ideas?
Advice needed on following a program.
I've been working through the base building programme and have noticed that I may be working much harder than the descriptions seem to suggest I should be. I've still been completing things but my power zones and my heart zones are nowhere near comparable.
I did eclipse over the weekend which is supposed to be 3x20 minute sweet spot blocks and got the following results:
Power zone
sweet spot: 70% (62 minutes)
Threshold: 0.1% (5 seconds)
VO2 Max: 0%
But by heart rate
sweet spot: 1.3% (1 minute)
Threshold: 32.3% (29 minutes)
VO2 Max: 41.1% (36 minutes)
So although my power output was on the money, according to the HR zones I was physically working way harder than I should of been to maintain that power. My perceived effort felt somewhere between the two, I felt like it was tougher than it should of been but I'm pretty sure I didn't spend over 30 minutes at VO2Max.
The questions:
Should I just forget about the heart rate stuff and plough on assuming that all work is good work and as i get fitter the two measurements will gradually get closer?
Or am I defeating the point of these sessions by working at an intensity thats above what it's supposed to be?
Or are TrainerRoad's heart rate bands way out of whack or not to be read in conjunction with power zones? I don't ever recall putting in my max heart rate (somewhere in the low-mid 180's) so I assume that the zones are worked out from the LTHR setting.
Sounds to me like your FTP is way out. That determines the power zones so do a 8 or 20min test and let TR set it.
Sounds to me like your FTP is way out. That determines the power zones so do a 8 or 20min test and let TR set it.
I did do the 8 minute test at the start of the base building programme, that was 4 weeks ago. I had a long lay off from any type of riding for about a year and a half and the FTP dropped from 290 something to 247 over this period which felt like it was realistic. My times around my local loop were also down about 20% over the same period which sort of correlates in a fairly un scientific way.
Are you balls out during the test?
Are you balls out during the test?
Oh yes.
Now it could be that having been inactive for so long my 'balls out' wasn't quite as thorough as it used to be but I certainly couldn't have done any more on the day.
I've got another 3 weeks on this programme and the intention was to move on to another programme straight after so I'll get to do another 8 minute test at the start of that. But I'm in two minds whether i should dial down the intensity for the last 3 weeks or just carry on and for the time being and do the FTP reset at the beginning of the new programme?
Some advice please?
I'm at a point where I'm having to "pause" during intervals, and I'm wondering should I carry on or lower my FTP,so I can compete all the intervals without a pause? The symptom is serious leg pain, leading to a 10-15 second pause and then I carry on. For example, tonight which was 5 x 5mins at @108%; first interval - no pause. Second interval, pause after 3 mins. Third interval pause after 2 mins, then another 2 mins. Fourth interval pause after 90 secs, then another 90 then another 90, same on the fifth.
My last two 8 min tests have been the same and show minor (1-3%) gains only but with pauses - which I suppose are "rests" so am I cheating?
Rests during the 8 minute tests? That would indeed invalidate the test as the idea is what you can sustain for 8 minutes, not what you can sustain for 2 x 4 min with a short break in the middle.
What sort of pain? Injury pain? May be worth backing off for a few days if so. Or if it's just legs giving out sort of pain then, yes, I'd lower FTP a little. 8 minute test is just to give you a rough estimate anyway and it may be higher or lower, and it does go up and down with form/fatigue.
First hard effort on the turbo tonight for a while, and first turbo session I've enjoyed in ages. A custom 20 min of high tempo followed by 2x8 @ 105%. Nice to be doing intervals while not being blown about by the wind for a change!
Hmm. Looking back, with a few exceptions that's been happening since my prior FTP test in May. Now, being honest here I added 5w to stretch myself. I think I then I've extended myself to far. I'll knock it back down by 5w and see how the next intervals go. I'm also at 8 months continuos training until I go on hols soon, with August should be my rest month, maybe I should stop.
It's a bit upsetting because my FTP is a lowly 3.3w/kg and I really hoped to get to 4 this year. I know I'm not a powerful rider though.
Some advice please?
you bailed a 24hr race less than a 3rd of the way in not less than 10 days ago
have 2/3/4 weeks off, by all means still ride, just remove the power figure/average speed (means **** all)/HR from your garmin screen (keep cadence)
ride to the coast, do a hilly route, don't chase numbers and just enjoy yourself, theres plenty of time for beasting yourself when its cold/wet/icy/snowy outside,
accept that you failed some of this years goals/targets, but achieved others, no shame in that
That's was through injury though. I stepped off the bike at 95k/7hrs and felt fresh as a daisy, I just couldn't hold the bars.
I am mentally tired, I'm having real trouble motivating myself to go to work an do anything challenging, and am wishing the holiday was sooner. Perhaps your right, I need a break and usually I'd do as you suggest in August, except I entered my first TT in Sept so wanted to train for that. Ah well.
I'd agree on the rest front. I recently signed up for BCBR 2016 and I'm 100% riding for fun currently.. I've already lost probably 30W of my ftp (used to be 300) if not even more. I tried a session recently which was the first in weeks and had to quit after 30 minutes as my legs were jelly.
But I figure as per dirty rider the winter is going to have plenty of unpleasant rides in it and it's impossible to be 100% fit all of the time.
I'm also surprised at adding 5W "to stretch". I find the workouts hard enough as it is and they are designed to slowly add training load. I think by adding 5W you might have been over training the whole time
Looking back at my history I see where I went wrong. A good 8 min test in March saw me jump 10% FTP. THEN inalsomaddd the extra 5w. Even the former would have been challenging. What was I thinking....
I'm always suspicious of a good or bad test result. You know how easy/hard a session should be, if it's too hard or too easy then adding 5W next time is probably an OK idea, likewise deducting 5W if it's too hard.
Is there any guide on pro-rating workouts for morning/evening? My FTP is around 270W, but first thing in the morning I'll struggle to get within 10% of that even after a good warmup. Is it a waste of time to try and fail a workout based on that, or a waste of time to try and do the workout at 90%, or should I just get up early and do housework to earn brownie points and go for a ride in the evening when I'm better?
On the basis my psychology is "if I don'train, I'll be shit" (I'm racing MTB next Sunday) 'spoon, I re-read this, it may be a helpful reminder as it was for me:
http://support.trainerroad.com/hc/en-us/articles/201891484-Recovery
and
http://support.trainerroad.com/hc/en-us/articles/201954934-Workout-Bailouts
I'm going to stick to my plan leave TR alone until 1st September now and enjoy my holiday. Its worth reminding myself I've been TR-ing or racing back to back since February, with Jan backwards to December having chest infections.
Having said that, I'm going to perform the 8 min tests on the basis of the 2 x 8 being TT interval training albeit at a 10% reduced effort rather than an FTP test. This would put me just over my March FTP, so I should be able to maintain it. If not - I am indeed very tired. If I can I'll re-do an FTP test 1st September after my hols at my prior (March) FTP with a view to it being reset more appropriately to reflect the status quo.
Wise words. A bit of time off can do a lot of good.
Ended up taking most of last week off. Just felt tired and utterly demotivated after the weekend so decided to take a couple days off the bike. Then picked up a stomach bug from from the kids that wiped me out for another couple of days. Felt a lot more enthused starting up again though. Even starting to feel some love for turbo sessions again!
A bit of time off can do a lot of good.
Worked for me! (I don't recommend the methodology though).
Kryton, may I suggest setting same goals that [b]aren't[/b] focused so rigorously around numbers and compliance with TR sessions? TR is a nice guide and provides some structure, but it doesn't KNOW about your other life commitments, illness, racing etc...
I love numbers, am highly analytical and analyse data all day long as part of my day job. But when it comes to working with [u]individuals[/u], as opposed to populations, the variability from day-to-day is enough to make me use the numbers as a guide not a prescription. TR training as opposed to coaching can't make the distinction. Strava Fitness and Freshness can be of some help.
Don't be obsessed with power, FTP, and testing. For longer events, concentrate on your HR but know your threshold levels. Sunday saw my average HR at 160 bpm, that is just below Zone 4 and is where I would want it to be. Threshold HR is 178 bpm and I maintained that on the climbs.
Cheers Kryton, that 2nd links a good read, for the most part I know I'm rubbish in the mornings, even on the commute I'm 5-10% slower for the same RPE (and it usually come in the form of a wall rather than the usual ramp of discomfort), so that's some useful pointers on how to make the session useful if it's the only option.
Another quick question, I've signed up for one of the STRAVA training programs which includes a mix of interval sessions and "just go out and ride your bike focusing on X, Y or Z".
One of the interval sessions is 4x8min which trainerroad has a few sessions in the workout library around 95-98% of FTP, but on rainy days or when there's no time for 90-120min on the road I've been doing 2x20min as a replacement, and some of these are as high as 102% of FTP (i.e. they're all out FTP tests rather than training). But the odd thing is I've been fairly consistently matching or adding to my FTP each week (there's always one day I end up doing it), so it's not feeling like it's too much.
Is it a case of "if it feels good, do it" as it's not impacting on other rides/sessions or should I be doing these intervals at a lower intensity?
thisisnotaspoon. For those days where you're substituting trainerRoad for an actual ride try taking a look at 'colosseum' or 'baxter' they are both 90 minutes long and have a lot of effort changes in them so feel quite like a road ride. By default they are lower in the FTP range than you might want but bump them up using the percentage buttons and they can be as hard as you need them to be.
I'm currently following one of the trainerRoad programmes but when I was taking a more freeform approach I used to do colosseum at least once a week. I would bump it up so that the peaks were just above the FTP line, around 120%.
I'll have a look at those workouts too.
I looked at the Trainerroad plans and opted for the STRAVA ones instead, mostly because they're written from an assumption you're doing it on the road, so it's easier to swap in/out sessions on the turbo rather than having to miss specific sessions as the weather was nice so you just went for a ride instead.
Anyone used the CX plans with any success?
Thinking of giving it a go now the days are drawing in?
Thought those interested in power numbers might like to check out Dumoulin's from the Vuelta...
http://www.cyclingnews.com/news/dumoulin-releases-vuelta-a-espana-power-data/
Over 500 watts for 6 minutes 😯
Struggling to make that transition back to hard turbo work here now the long evenings are drawing to a close. May need to refresh my turbo cave, it's become a bit of a dump for bike kit over the summer. Feel a show me your turbo cave thread coming up 🙂
Back on it tonight with the 8 minute test ahead of a sweet spot plan, pleased to see a decrease of only 1 watt from when I left off back in April-ish...yeah I've been training outdoors etc. but had expected a drop off on the turbo as I've only really used it for warm ups and recovery.
Interesting my LTHR had dropped by over 10 bpm, ignoring a couple off for age and maybe a little for more for natural variations I'm taking this as a sign of improved efficiency?!
so, I'm back on the bike, 14 weeks post leg break, couple of 40 minute turbo sessions last week, bailed rubber glove before the test (should have turned FTP down) was too hot as well,
couple of sub 40 minute loops in the last couple of days
303W FTP pre accident (Powertap) now 247W (Stages)
work to be done
That's far from a catastrophic drop all things considered!
Kudos for getting back on again, especially this time of year.
depends what my W/Kg is though now 😆
couple of months of base i think, get some miles in the legs
Having a bit of a break here before knuckling down to a winter program. Been struggling with hard stuff on the turbo so thought it was time to get that turbo head back on by trying an old favourite, Starr King (3x15), but whacked down to 90%. Still struggled a bit with the sweaty unpleasantness of it all despite two big 18" fans on full whack but at least it's done, will hopefully only get better 🙂
Also started on episode 1 of series 1 of 24 on netflix. 7 days and 22 hours to go, that should get me through a winter of turbo 😉
So what's your winter turbo plans? And what entertainment have you got lined up?
Last night was my first turbo session of the season, thought I'd break myself in gently 🙄 so did "South Twin - 1" partly as it was my turn to make tea so didn't want too long a session.
Stayed at my last FTP which I have to say wasn't [i]too[/i] bad. I plan to embark on a full set of Training Plans (Base, Build and Specialty) for the winter starting in about ten days so will spend the next few days building things up, maybe with a dry(?) run on the FTP test.
I think im on the path of recovery from my virus, if so then next week I start Sweet Spot base, within which sessions will be replaced with outside rides if possible and always include a Sunday Club ride - i too want to get a good base this year.
Then a build plan from December to Feb - probably short power build -, and then XC Olympic until May.