The training thread: How was yours? (today/yesterday/etc)
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Re: The training thread: How was yours? (today/yesterday/etc
Postby kb » Thu May 01, 2014 6:42 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby thearthurdog » Fri May 02, 2014 5:55 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Sat May 03, 2014 4:44 pm
I did quite okay today. Certainly much better than Thursday's dismal fail.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Cul » Sat May 03, 2014 5:16 pm
Instead 5 x 5min ramp intervals on the trainer due to nasty weather, solid workout but still frustrated I couldn't get out on the MTB again!
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Sat May 03, 2014 6:31 pm
I went for a run and did some plyometrics on Friday. In front of a large group of older Pakistani/Indian locals on the play equipment. They must have found my struggle to hop over a foot high balance beam ten times quite amusing. I'm shocked how much of that natural play mechanism is gone from my childhood. Anyways, drilled myself into the ground and went to failure again. Definitely improving!
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Sat May 03, 2014 6:48 pm
I have a feeling my training might be on hold - I'm feeling like a cold might be trying to take hold. I'm keeping warm and getting plenty of sleep.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby dalai47 » Mon May 05, 2014 11:06 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Tue May 06, 2014 1:32 am
New 5 min PB for the year by 60 watts!. Shame the hill wasn't longer, think I could have kept well over 400w for 10 minutes today.
Still 30 or so watts off my PB ofr a couple of years ago but there was a fair bit in reserve today, fingers crossed for the weekend!.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby filip » Tue May 06, 2014 8:59 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Tue May 06, 2014 10:00 am
Nice power!toolonglegs wrote:Training was finally good today... been a long time since I felt good on a bike .
New 5 min PB for the year by 60 watts!. Shame the hill wasn't longer, think I could have kept well over 400w for 10 minutes today.
Still 30 or so watts off my PB ofr a couple of years ago but there was a fair bit in reserve today, fingers crossed for the weekend!.
Nothing for me - I'm crook at the moment and keeping off the bike .
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Ignoto » Tue May 06, 2014 10:05 am
Anyway, does cadence speed come into play when doing FTP work? I was finding it easier to hit my power mark when I was pushing a larger gear at 80-84 cadence than a lower gear at 94+.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Tue May 06, 2014 10:39 am
Consider some core strength work if you don't do any. Helps you stay stable on the bike a lot more.
Nice work guys. More jogging and plyo work for me. Doc has referred for a cortisone injection for bursitis on the sit bone; at least a chance to resolve it!
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Tue May 06, 2014 3:36 pm
Normal riding sees me sitting around 85 rpm +/- a couple. But then in a crit I have no trouble spinning out of corners at 130. As long as the power is up I don't care too much .
FTP intervals are hard but shouldn't kill you. You 2nd effort should be pretty much the same as the first. Just get used to the pacing ... I must admit I have done very few long intervals this year. Haven't felt great, the only 20 min intervals I have done have been tests and I couldn't have done another after!. Hopefully yesterday's feelings carry on!.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Ignoto » Tue May 06, 2014 4:24 pm
That's a fair observation and definitely something I'm placing an emphasis on. I'm really trying to keep the power fluctuations down so that I can be more consistent. It's something I've noticed I struggle with doing on the flats, but on an incline, the variations only fluctuate between 10-30 watts, not 80+.Xplora wrote:you'll be pushing more consistently through the stroke - it makes sense that you will be better at the higher gear;
Sounds like we're fairly similar TLL, except I can't quite get the cadence up to 130 without feeling like I'm going to take offtoolonglegs wrote: Normal riding sees me sitting around 85 rpm +/- a couple. But then in a crit I have no trouble spinning out of corners at 130.
Both intervals were only 4 watts different, the later interval being at a higher average, but I put that down to a pacing issue. So I'm happy with the session overall. Strava is telling me my training load was 107 with an intensity of 75% (only a 51km ride which outside of some warm up sprints, only had FTP work), does this seem correct? I was factoring in needing 36 - 48 hours of recovery after doing FTP sessions?
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Tue May 06, 2014 4:50 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Le Mong » Tue May 06, 2014 9:54 pm
http://www.strava.com/activities/138064519/overview" onclick="window.open(this.href);return false;
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Re: The training thread: How was yours? (today/yesterday/etc
Postby dalai47 » Tue May 06, 2014 11:19 pm
Now 6 days since getting the shoulder plated; still pain and twinges whilst riding easy upright but at least turning the legs over again!
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Ignoto » Wed May 07, 2014 8:45 am
Testing wise;toolonglegs wrote:How have you set your ftp? ... it will get more accurate the more you test it. You get a pretty good idea after a while.
1 x 20 minute blind test; simply went off feel and HR.
1 x 20 minute climb (wasn't an ideal gradient, was upwards of 10% average )
1 x 30 minute flat test based on the numbers I got.
The numbers I got for my 20 minute climb and 30 minute flat test are about the same. Don't get me wrong, those are far from correct and I'm definitely more astute of how to do a test after my 30 minute test. A 60 minute test may occur somewhere down the line, just don't have the patience for a training session of it!
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Wed May 07, 2014 9:34 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby g-boaf » Thu May 08, 2014 5:08 pm
Good one!Xplora wrote:Racing is training - 45 minute crit last night. First time riding with a 53! I liked it
My chest and lungs seem to have cleared up a bit and I'm feeling better as a result. I'm still not breathing 100% - but the virus or whatever it was seems to be going.
Since it was so warm this afternoon I went out and put in 107km with 1127m elevation:
http://app.strava.com/activities/138763075" onclick="window.open(this.href);return false;
Didn't expect any KOMs - certainly not that particular one. It was just nice to be doing something else other than coughing non-stop loudly enough to keep the entire neighbourhood awake.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Thu May 08, 2014 9:09 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Ignoto » Fri May 09, 2014 10:17 am
Anyway, reviewing the sets I noticed that I'm spiking a lot during the intervals and it's not a progressive curve down in loss of power over the duration of the set. For example
Is this ok? Or should I be really striving to keep a more natural slope downwards?
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Re: The training thread: How was yours? (today/yesterday/etc
Postby boss » Fri May 09, 2014 5:14 pm
I'm in the same category as the fella before... Strava calc FTP is higher than 20-30 minute efforts that I've done. Best 20min is 268w and Strava says FTP is 281w.
I could probably get near 280w for 20min but unlikely to get anywhere near holding that for 50-60 mins.
The oddest thing is that I have an overlayed CP curve for a previous time period that is pretty much superior across the entire range from 0-30 mins and exactly the same from 30-60 (had a honeymoon break and lost lots of fitness) and for that previous period it says FTP is 273w, with actual best 20 min effort of 270w.
Weird!
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Le Mong » Fri May 09, 2014 5:54 pm
So then this happened....
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Xplora » Fri May 09, 2014 7:10 pm
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