The training thread: How was yours? (today/yesterday/etc)

[toolonglegs]

Did my local HC yesterday ... 3w per kg for an hour ( 1km downhill and 1km flat drops power a bit ) ... good sweet spot ride. Took me an hour and it hurt, 8 minutes behind my best time.
Guy I know went up yesterday in 41 minutes for the KOM ... we race with the same licenses . http://www.strava.com/segments/7367411" onclick="window.open(this.href);return false;
Serious amount of work to do before next road race ... only 18 weeks to go

[ni78ck]

That's a serious climb toolonglegs !

[toolonglegs]

I used to do it 20-30 times a year when I first came here... Only done it 2 times this year ( also failed twice due to snow )... Need to focus on getting fit again instead of putting round mid pack in CX this winter.

[g-boaf]

Well - a bit buggered after three consecutive days of interval training. But otherwise I won't complain since I did make some improvements this week. Today ended up being 5x5 with each interval increasing a few percent. That was a good workout.

Tomorrow I'm very happy to do nothing at all.

[Cul]

I'm feeling the same Boaf; back to back intervals have left me legs feeling pretty dead today.

Mon: 1.5hrs of Z2
Tue: 6 x <2min Z6/7 Efforts (just some short local "power hills", picked up a 1min power PB)
Wed: 4 x 8min (AT) ~100% FTP... Last one hurt!

Not doing squat today, back into it tomorrow!

[Xplora]

Everyone easing into the weekend eh?

I finally commuted into work and back, 53km round trip down the M2, then we got together at Kangazilla (Bella Vista's LBS) for a group FTP test night. I managed to squeeze another .08w/kg from my test, added 30w to my 5 minute max initial interval and 9w to my 20 minute interval over last time. Very happy with that improvement after 5-6 weeks. More commutes should mean more kms in the legs too

[Cul]

Everyone easing into the weekend eh?)

Don't know about easing into it; 75km today, 3 x ~10min (AT) >95% FTP, a few sprints here and there, followed by tempo home it was a solid ride.

Tomorrow: I hope to get on the MTB for a few hours, haven't ridden it for a while.

Sunday: SKCC Crit

[g-boaf]

3x20 today mostly Z3 with 12x30sec sprint efforts included. That was a good workout. Quite pleased with how that went.

[Tarquin]

Sore legs from riding all week, might have a day off or a very easy short ride later!

Should hit my target for the week though after tomorrow's race, got to try and increase the length of my training rides gradually, did a windy 70km with 900m on Thursday solo and it really tired me out.

[Xplora]

Hill day FTW. Short repeats of doom - need a hill less steep so I can stay seated the whole way up

[Cul]

Got out on the MTB today for the first time in too long; was a pretty easy ride on trails I've been riding since they opened some 10 years ago...

Get home, load my ride onto Strava - PR's everywhere, up, down, up, down and around - including sections of the trail I've raced on before!
Ride didn't seem that quick, certainly wasn't alot of effort put it. I am obviously having a good day!

SKCC Crit tomorrow!

[ni78ck]

spent 3.5 hours doing a hilly baeches ride
legs are tender today........

[Ignoto]

Another big weekend in the saddle before I head O/S for a holiday. Spent a lot of time wheel sucking a few mates training for G2I and I may have overdone it! I've hit the lowest TSB score since I started using a PM, so the body is feeling a little run down! Which is what I sort of wanted as I've got three weeks of rest/watt bikes.

Anyway, also first race since the crash. Just wanted to stay out of trouble and hold on. Race went fine, body didn't go boom and more importantly stayed rubber side down!

[Xplora]

Don't do hills day and then attempt to go back to the pinch of death the next morning trying to commute. I'm DEFINITELY changing my route to something easier after this morning. UHHH.

[kb]

Another big weekend in the saddle before I head O/S for a holiday.

Me too

http://www.strava.com/activities/209022620" onclick="window.open(this.href);return false;

I wouldn't necessarily call it training, more of a ride for the soul. I was curious to see how I'd hold up on a big ride as I'm slightly worried about 3 weeks off the bike and then only 2 months to the Audax Alpine Ultimate. Pretty happy. I was a bit slow (using stubbornness as a substitute for form) but I think there's something to work with when I get back.

[Crawf]

Another big weekend in the saddle before I head O/S for a holiday.

Me too

http://www.strava.com/activities/209022620" onclick="window.open(this.href);return false;

I wouldn't necessarily call it training, more of a ride for the soul. I was curious to see how I'd hold up on a big ride as I'm slightly worried about 3 weeks off the bike and then only 2 months to the Audax Alpine Ultimate. Pretty happy. I was a bit slow (using stubbornness as a substitute for form) but I think there's something to work with when I get back.

Solid, well done.

[g-boaf]

40min at 265w today at 101rpm.

I didn't feel totally smashed doing that either. Looks like things are improving nicely.

I've got 6x3 intervals tomorrow and 2x18 on Thursday. God that's going to be hard.

KB: thats a great ride - good work.

[Xplora]

Don't do stair well repeats in your business clothes. Schoolboy mistake. Anyways, got 3x5min in the stairwell and weights tonight. Felt pretty blitzed after riding to work the last two days, seems to be 150TSS for the return trip. Rest day today and then Thursday Friday.

Any ideas on "exhaustion" from a TSB/ATL perspective? I've gotten very little riding done in the last two weeks, but I have also been doing a bunch of heavy work for the past month and I'm wondering if (along with the new job) I'm just going too hard to sustain the output? Would some feedback.

[Cul]

Any ideas on "exhaustion" from a TSB/ATL perspective? I've gotten very little riding done in the last two weeks, but I have also been doing a bunch of heavy work for the past month and I'm wondering if (along with the new job) I'm just going too hard to sustain the output? Would some feedback.

Xplora do you have a Training Peaks account, and do you wear a HRM during these workouts? TP can calculate a TSS based off HR data I have found it reasonably close to the data I get off my PM for on the bike workouts (based off HR/RPE as my MTB doesn’t currently have a PM), I guess the same could be said for Running, Swimming, Gym work etc… You could manually enter the TSS figure into WKO / GC to include it in your PMC, one of the flaws of the PMC however is that it won’t pick up external factors that contribute / detract from your performance.

Other stressors will impact your training, lack of sleep, diet changes, even just work stress or change in routine will take a toll and subsequently effect output.



Last night, just a short session 2 x 10min over/unders (1min ~300w / 1min ~350w), second interval was cut 2mins short due to dropping a chain (Say What, on the trainer?). Finished off the session with 3 x 3min Z5 ~375w .

Tonight will either be midweek crits, or 2 x 20mins (AT) 95% FTP

[kb]

Strava has just added HR based TSS / fitness and freshness too. If you have a mix of rides with power and HR they will use that to make a best fit guess of non-power rides.

[Le Mong]

5 mins warm up then bang.

http://app.strava.com/activities/210178837

Making the most of spare time atm.

[g-boaf]

5 mins warm up then bang.

http://app.strava.com/activities/210178837

Making the most of spare time atm.

Nice!

[jules21]

2x20 LT ergo - still re-hydrating today

[Le Mong]

Ill be happy when its at 360+

[kb]

My best 20mins is around 260W . Ah well, room to improve I guess.