The training thread: How was yours? (today/yesterday/etc)
- Xplora
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Thu Apr 10, 2014 8:58 pm
What on earth do you eat as a vegan to be pushing that much weight? I've got visions of you sitting around with baguettes and olive oil?????
I have done another round of plyometrics on the stairs yesterday and I'm giving the core stability program from the Tom Danielson book a go. SHould go for a quick run right now actually.... efficiency
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Thu Apr 10, 2014 9:19 pm
PS... didn't get out of entering this http://www.routesdubourbonnais.fr/" onclick="window.open(this.href);return false; ... eek only 1 month away, better get over this cold so I can get some training in!
- Toolish
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Toolish » Fri Apr 11, 2014 9:03 am
I started that program, then destroyed my elbow playing netball. Just come back good again so will be doing it again next week.Xplora wrote: I have done another round of plyometrics on the stairs yesterday and I'm giving the core stability program from the Tom Danielson book a go. SHould go for a quick run right now actually.... efficiency
I was just doing the very basic program and it showed up some imbalances left to right.
I must admit I am not sure I was doing all of the exercises properly!
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Fri Apr 11, 2014 9:53 am
Make sure you get yourself a foam roller and smash out the areas of imbalance. You can't stretch a lot of areas by yourself. There is a reason why massage therapy is so important for athletes. It can't be done alone. A foam roller helps my mid back tightness enormously; when I go to do some stretches like the doorway stretches I can actually activate the right spots because I'm not carrying a large lordosis or kyphosis or scoliosis or whatever into the stretch. Just a minor one. Either way, I see Tommy's pics in the book and he has some really serious imbalances happening... no point trying to ruin your natural advantages!
I'm actually in the process of selling some drum cymbals right now because playing music creates such incredible imbalances for me (background in fast death metal) that it will ruin any hope I have of completing an Ironman next year. I think we occasionally don't realise how much strain we cause ourselves.
- g-boaf
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Fri Apr 11, 2014 10:02 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Sat Apr 12, 2014 11:19 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Tarquin » Mon Apr 14, 2014 6:55 pm
Apart from a moment at 80km where I was feeling a bit iffy and I needed a sugar hit all good. Ended up riding some damn steep hills that I hadn't expected, right on the bottom end of my gearing on a standard crankset.
Averaged 211w with a weighted average of 234w, 28.9kmh.
Much better than last week when I was feeling gutless.
- singlespeedscott
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Re: The training thread: How was yours? (today/yesterday/etc
Postby singlespeedscott » Mon Apr 14, 2014 10:01 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Le Mong » Mon Apr 14, 2014 10:44 pm
http://app.strava.com/activities/130052643" onclick="window.open(this.href);return false;
http://app.strava.com/activities/129260184" onclick="window.open(this.href);return false;
- Xplora
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Mon Apr 14, 2014 11:19 pm
Average power is a flat average, weighted average power will give extra watts for the higher levels of power, so your sprints will be worth much more so over say a five minute period you might have an average of 100W even though you didn't pedal at all in between two 30 second efforts at 1000W, yet the weighted average will give the power from the sprint much more value, maybe it stretches those 1000W over 2 minutes maybe it will pad out the average to 250W instead.singlespeedscott wrote:Will someone please explain the difference between average power and weighted average power.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby GAV!N » Tue Apr 15, 2014 7:54 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Ignoto » Tue Apr 15, 2014 9:35 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Tue Apr 15, 2014 11:02 am
Ignoto, just practice a specific cadence if you're on the trainer. I don't try and maintain power, it's too hard. I try to spin at 93rpm exactly for the interval. Cadence is like an automatic 3s average, except it is never reported at 93.2 rpm or 93.7468 rpm. Makes it much easier to stay in the desired power range, because your power does report back those decimal places (its a bigger number, and more sensitive than most cadence sensors and head unit reporting). Goooood luck doing this on the open road. Sticking to your FTHR can be helpful, again slower moving targets are easier to hit.
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The training thread: How was yours? (today/yesterday/etc)
Postby kb » Tue Apr 15, 2014 1:49 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby happysumo » Tue Apr 15, 2014 10:24 pm
358w
359w
358w
359w
360w
Should the average power be dropping off over the last 1 or 2 intervals, or was that pretty much spot on? HR was a fairly steady 185 throughout most of them, max I've ever hit is about 195, if that's any indication with 5m intervals...
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Thu Apr 17, 2014 9:17 am
It was long intervals varying between 83% (the 5 minute blocks) and 120% (the short 30sec spikes). On the last block I ended up putting the load up to 275w and then 300w near the end. It was tough, but okay.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Ignoto » Thu Apr 17, 2014 12:09 pm
I can only think that Strava is counting the coasting/recovery time as 0 while my Garmin isn't?
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Thu Apr 17, 2014 12:57 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Thu Apr 17, 2014 5:27 pm
Bear in mind that the sensors send a signal of some kind, the head unit can do whatever it likes with that info, and tbh, power is the lowest of their priorities. People buy SRM PC7's for power, they buy Garmin's for Strava, maps, speed and heart rate. Some of us are different but I don't presume to be the target market
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Cul » Thu Apr 17, 2014 6:56 pm
Sent from my C2105 using Tapatalk
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Re: The training thread: How was yours? (today/yesterday/etc
Postby kb » Thu Apr 17, 2014 8:29 pm
You're probably right. Whether to include zeroes or not is configurable. You generally want to for power and not for cadence. I believe this is what Strava does. Another clue is if average power is higher than NP, you're probably ignoring zeroes.Ignoto wrote: I can only think that Strava is counting the coasting/recovery time as 0 while my Garmin isn't?
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Ignoto » Fri Apr 18, 2014 2:49 pm
Fair call. I've changed my garmin to now include the zeros and it's now producing similar results to Strava. So that fixed it.kb wrote:You're probably right. Whether to include zeroes or not is configurable. You generally want to for power and not for cadence. I believe this is what Strava does. Another clue is if average power is higher than NP, you're probably ignoring zeroes.Ignoto wrote: I can only think that Strava is counting the coasting/recovery time as 0 while my Garmin isn't?
I may need to redo my FTP test earlier than I had planned. My original base 20 minute test on the flat produced a 277 average wattage. But on a climb this morning which took me 21 minutes I had a average power of 296
Admittedly, I find it easier to keep the power consisted and higher whilst climbing than on the flat, just without trying to push a certain wattage (more survive the 10% avg gradient) I blew out my possible FTP time.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Fri Apr 18, 2014 4:22 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby thearthurdog » Sat Apr 19, 2014 6:42 pm
As you have alluded to, be cautious with the impact of climbing efforts on your FTP. Most people find it easier to hold a higher power on a climb (versus on the flat) for a lot of different reasons. I would be using your timed efforts on the flat to inform your FTP but then remember to expect a little more from yourself when climbing.Ignoto wrote:I may need to redo my FTP test earlier than I had planned. My original base 20 minute test on the flat produced a 277 average wattage. But on a climb this morning which took me 21 minutes I had a average power of 296
Admittedly, I find it easier to keep the power consisted and higher whilst climbing than on the flat, just without trying to push a certain wattage (more survive the 10% avg gradient) I blew out my possible FTP time.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Le Mong » Sat Apr 19, 2014 9:02 pm
Can't see why I'm so damn sore
http://www.strava.com/activities/131776266
Turns out corrected elevation is 3,679m hahahahah
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