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It appears I've got a bit out of synch in my blocks. This week 5 hours of Z2 (70% FTP) on Monday and Tuesday meant I could barely hold Z2 at the end and needed 2 days off. A further 4hrs Z2 yesterday and today and I could barely do the family walk this afternoon.
Turns out I never really rested last week (440 TSS) so I've done 5 weeks at average 475 TSS. I presume that might give me enough accumulated fatigue to really need to rest next week?
TSS really is a bit stingy when it comes to Z2 efforts.
Crikey - my weekly TSS tends to be just below 300 but I usually do rides outside at the weekend rather than sit on the turbo so the long steady Z2/3 rides that have quite high TSS scores get missed.
90 minutes of Perkins today, completely disgusting weather outside and feeling a little run down after an unusually stressful week. NP of 184 and aTSS of 73, so,hopefully I'll be up to running 20 odd K of trails tomorrow.
At this time of year I'd go sustained power assuming it focuses on more duration and longer intervals, for XC or TT.
Yea I think you are right - I think then XCO to take me to my first race in March, then in between races short power build March to May, and XCM to deliver me to the Bonty May to July.
Done nearly 4 weeks of sweetspot mid volume, tried to do one of the sessions today on the road coming back from a longer than usual commute. Just couldn't do it, traffic, bends junctions etc. I also don't like looking at a screen too much on the road either.
What today did show me though was how much improvement I've made in ability to hold a power for longer and having a much better feel for how far to push. Most probably a mental thing, or certainly an element of it.
However was even more surprised when towards the end of an hour ride thought I have a very quick sprint over a railway bridge and hit my highest peak power ever and it didn't kill the legs 🙂
A pretty straightforward custom 5x5 here. All seems to be going worryingly well, good numbers etc. Mostly worrying as it's only December and still a long way from any proper racing. No colds, no injuries other than the usual niggles, none of the usual winter weight gain, even the kids are sleeping well. Something's got to go wrong soon 😕
Just couldn't do it, traffic, bends junctions etc. I also don't like looking
I tend to use the local 10 and 25 courses for that sort of thing. Might be worth checking out.
3hrs of road in the dark and drizzle or something equivalent on the turbo (maybe [url= https://www.trainerroad.com/cycling/workouts/103929-Kennedy-Peak-1 ]Kennedy Peak+1[/url].) Neither is an perticularly inviting prospect for tonight 😕
Often wonder how much more you'd get out of a winter's training living somewhere with a half decent climate.
I'm really struggling with motivation at the moment, partially the weather and being busy conspiring to keep me away from outdoors cycling, partially a crash knocking my confidence and reduced the training urge, partially just being full on hectic in work (theoretically working now) and partially going from racing every weekend to not having raced since 1st Nov and only having one race left. Whatever the reason I'm not even motivated enough to finish work outs. I'll do an hour of something this evening. Almost got everything sorted to build up mtb again so that should give me some inspiration.
Recommendations for a moderate to hard but interesting hour or so? Think I will either do Gould or one of the reduced amplitude Billats
Ferrals, not good te lack of motivation, it happens for all sorts of reasons. Been racing on and off for a long time, had some big accidents leading to time off the bike, too much work and general life getting in the way but have always come back to the reason why I ride. I enjoy it.
The competative urge ebbs and flows as does the drive to train, don't be hard on yourself. When the mtb is built up just go for a ride and don't record it, just ride.
mrblobby, I'll have a look re local TTs but in winter the main use for the road bikes is comutting. May do a few TTs next year though so could be a sneaky heads up.
Did Brasstown this morning as the last of the sweet spot 1 rest week. I was utterly bored to tears! I've absolutely no idea how people can do the traditional base on a turbo if it's just session after session of that.
Managaed to do my TR session tonight and couldn't believe how easy it felt. I even got off the bike at one point to check that the tyre was inflated properly and the roller was up against the tyre correctly.
When the session finished and I was looking at it on the TR website, it turns out that I've managed to change the turbo model that I'm using so the power figures were no doubt way out 😳
Almost a good excuse to start looking at a power meter for the bike 😀
I was utterly bored to tears! I've absolutely no idea how people can do the traditional base on a turbo if it's just session after session of that.
Went for a modified [url= https://www.trainerroad.com/cycling/rides/2686502 ]Kennedy Peak[/url] tonight, two and a half hours of z2/z3 blocks. Netflix keeps me just about sane 😉
I've not done more than 90 minutes yet, I'm not sure that I want to. 90 is OK as long as there are interesting intervals, but at the moment I'm doing all my longer stuff outside. Going to be harder when the weather gets properly bad though.
Just renewed my subscription for the winter, gonna do some random ones to get back used to the turbo before doing the 8/20 test.
I couldn't do more than 90 mins and most of mine are 60 minute ones accordingly. I've been surprised at how tolerable it is in terms of boredom though, especially with the sessions that have a a number of shorter intervals. The FTP style ones can become a bit dull with the longer durations specified.
Did Huffaker yesterday and the third interval of the first set had me clinging on for dear life, eyes shut, breathing like a asthmatic donkey. Got through it though and stayed on target for the remainder of the session. 🙂
I shorten a lot of my 90 minute sessions to 60, they tend to fall on a Saturday when I'm following a plan and it's a convenient enough excuse to leave something in the legs for the Sunday club run.
Struggled with Leconte on Saturday, 2 x 10 with a minute recovery in between and repeated 3 times total. Got halfway through the second lot but couldn't get motivated to see it out.
Maybe just one of those days or more likely a week off is needed, I'll get through week 5 of the plan (this week) then take the recovery week outdoors for a change of scenery.
rsvktm - MemberFerrals, not good te lack of motivation, it happens for all sorts of reasons. Been racing on and off for a long time, had some big accidents leading to time off the bike, too much work and general life getting in the way but have always come back to the reason why I ride. I enjoy it.
The competative urge ebbs and flows as does the drive to train, don't be hard on yourself. When the mtb is built up just go for a ride and don't record it, just ride.
Cheers, i think a big thing is the lack of real riding - two weeks off at Christmas though so will be riding a lot 🙂
Although frustrating, I'm not massively fussed - its a long way till XC season after all so if I'm going to have a motivation slump this is a good time!
Morning all, sorry a bit late to the party. I have been using Turbotraining.co.uk for a good while now and someone has given me a referral for trainer road. Just wonder thoughts on if this is better in any way ? and maybe just a bit of feedback.. Ta.
@lump The referral was from me (same username here and on Bearbones 😀 ) I've not used turbotraining so can't offer a comparison. The usual starting point is to do one of the FTP tests so you have a value within TR to work against.
ugh, fell apart miserably during interval 4 of Kaiser last night, had to knock it down 10% for interval 5 but managed to get it together agian for the final interval.
20 min FTP test in just over an hours time, wish me luck...
ugh, fell apart miserably during interval 4 of Kaiser last night, had to knock it down 10% for interval 5 but managed to get it together agian for the final interval.
Not done Kaiser in a while but that 4th interval did seem to be the tough one. Would often have a wobble then get it together again for the last two.
20 min FTP test in just over an hours time, wish me luck...
Go smash it 🙂
Go smash it Kryton! I've got mine later today, not sure whether I should go out with a target in mind or just close my eyes, turn up the music and bury myself.
Pretty chuffed today. Set a new PR FTP about 5 weeks ago with the 20 minute test.
On Zwift this morning I matched the 20 minute power output with a HR 10 beats lower and without spanking myself.
New FTP test time soon!
I've got mine later today, not sure whether I should go out with a target in mind or just close my eyes, turn up the music and bury myse
Ha Ha! The latter for me. I've slept & eaten well, no booze for 48hrs, and have my aggressive determined TT style head on, to the point I've got the session open & minimised on my LT while I'm working, and I keep looking at it and chuckling in a "your mine grrr" kind of way...
Actually just checked again - Last FTP 20 min test ave heart rate was 185. This morning, same 20 min power output and ave heart rate was 169!
Nothing like evidencing progression! I've got 2 weeks abroad with no bike from Thursday though, hope I don't loose too much...
Ok , nearly recovered from my man flu . Plan to start again on Thursday , so 9 days off . Should I go back in the program or just carry on ? Was only on last session of week three , base training low
volume .
I'd probably do something like Black or Birch for a first ride back after flu see how you get on.
No pressure Kryton57, but the forum needs to know 😛
FTP is so painful it removes my desire to race for a week or more. We want the result in W/kg!
Does anyone have any tips for finding particular workouts on trainerroad? Am looking for a 'Russian Steps' session to do but can't find anything with that name in the workout library.
Nothing under that name but both Sufferfest Downward Spiral and Do As You're Told have that style of attack/rest
Have a look at something like Striped (there are a few versions.) I just searched for short duration anaerobic sessions. Or you could just use the workout creator to roll your own.
Is "Russian steps" the name of a workout or is it a style of interval? You can search for name or part of a name as well as filter on duration etc using the check-boxes on the left of the list.
Searching for "steps" brings up a list of workouts but "Russian" doesn't. I suspect if you are using a term used in another training software program it won't be recognised by TR unless it is a commonly accepted term like VO2Max.
An example of my understanding of Russian Steps:
15sec on 45sec off
30sec on 30sec off
45sec on 15sec off
60sec on 60sec off
45sec on 15sec off
30sec on 30sec off
15sec on 45sec off
30sec on 30sec off
45sec on 15sec off
60sec on 60sec off
Yes, that's pretty much Striped, though recoveries a bit longer.
I'd just knock up my own.
Thanks guys. Think I'll do one of the sufferfest ones again as I certainly CBA making it on the builder thing.
Plus I like pretending to be John Degenkolb.
To be Degenkolb you need to be able the shout really loudly despite absolutely nailing it in a sprint train!
Meh.
+ 2% FTP at least its up I guess, but less than I'd hoped for. Felt quite sick at the end and it was a good steady effort, except for the last couple of minutes where I held the bile back as I virtually chased MrBlobby with an effort to make sure I came over the line first next Sunday 😉
Good work 🙂
I'm beginning to wonder if I'm going to make it this weekend, Mrs B unwell. Might have to wait till Jan now.
Top effort sir! 8)
Mrs B unwell.
Open a can of soup, and strategically place a box of tissues before you leave...?
2% more power is a lot. Has the weight also increased by a similar % ?
Well I'm 4lbs over racing weight 12st 1 now, raced last year at 11st 10 so I'll improve my watts/kg after Christmas.
I also have a nagging sore throat/blocked ears and a spasming shoulder muscle which is receiving physio, I might be even better when that lot clears up 😀
adsh you can see my test on the STW TR Team thingy - you'll note I'm not an overly powerful rider anyway, but of course its what you do with it that counts.