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

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

Postby Ant. » Thu Jun 25, 2009 3:32 pm

Today, I done 2x20min intervals.

First interval, average power 291W, second interval, average power of 281W.
Stoked about the first interval, semi disappointed with the second. Last week, my 2x20s were 280W each; and I had a more favourable TSB last week (aka I had fresher legs) after coming off 2 weeks of light training due to exams, so today was a good day. Would've enjoyed a few more watts in interval 2, but I was well in the pain bin, and it didn't eventuate. Not to worry.

http://i415.photobucket.com/albums/pp23 ... x20TTI.jpg
[img tags cut the photo in half, on my screen resolution/forum layout. No side scrollbar :( ]

So what are others up to? Not JRA I hope 8)
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by BNA » Thu Jun 25, 2009 4:56 pm

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

Postby toolonglegs » Thu Jun 25, 2009 4:56 pm

Been quiet for the last week or so...apart from some sprint work and a map test I have been resting up...and while a couple of weeks ago I wouldn't have had a clue what TSB,ATL & CTL mean...now that my mac is also a PC and I have WKO+ I now understand all! :D .
My ATL has taken a dive...(not training hard)....my CTL (long term training load) has plateaued and started heading south a touch and my TSB (fatigue?) has headed north into the rested zone (I think)....from sitting at an average of -48ish for a month it is now up to zero as of today!..actually all 3 lines are intersecting today...no wonder I am climbing the walls with energy.I am sure this is all about to change with some hard work coming up!.
Was supposed to race twice this weekend but family stuff has gotten in the way and will be only once now...also haven't raced for previous two weekends...if I think that's hard wait till end of september when I have to have a 5 month break!!!.
Also sucking on throat lollies as I have a scratchy throat...not good!.
On a plus side my last minute average for the map test was 441w....will do 450w next time if not a pile more :twisted:
On a double plus side,my mate from down under will arrive in one week and I am sure we will do 20,000m of climbing or more in the next month :D ...if my knee holds out!.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Alex Simmons/RST » Thu Jun 25, 2009 5:18 pm

Crap. I have the sore throat from hell. Now chesty as well. Feel like Image

Bit of a bugger, was training really nicely and did a 15-min TTI on Sunday at 278W during my endurance ride. Not maxed out either.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Ant. » Thu Jun 25, 2009 5:30 pm

Who knows (okay, coach knows), the walls of energy may not change as much as you hope with training under your belt. I used to think (I can probably blame Joe Friels training bible for this) that I'd be really useless for my events that I haven't targeted, but really, I've punched out some fine numbers (well, for me!) in events where my TSB has been very very negative. Even my 20min intervals, today were PB numbers [actually.. most weeks are], and this week has not been slack, trainingwise!
I'm beginning to think the bike fitness is more a representative of CTL rather than TSB (although I do feel good with a positive TSB)

I look at this every day, just because it looks pretty. Started coaching at the end of Feb (when that yellow TSB line stops looking out of control!), and crashed at the end of April, where that TSB pops back up for a bit.
http://i415.photobucket.com/albums/pp23 ... /PMC-1.jpg


I actually used to wonder how Levi seems to jump from strength to strength. Smashing it at the TOC, backing it up with a very solid effort at the Giro [that time trial impressed me!], and I'm sure he'll rip legs off some people during the TdF TTs. Maybe he's just maintaining a high CTL, as oppose to the older school 1 (or 2 smaller) peaks per season [with base, build and peak].

5 months off in September?? Come back to Australia :wink: The sun shines.

Can't imagine what anyone else here is thinking of the incoherent 3 letter acronyms :lol:
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby toolonglegs » Thu Jun 25, 2009 5:42 pm

Yup 5 months off....if I could run I would try cyclocross :lol: ...actually trying to line up some work in Oz so may get back later in the year...for a week or 2.Will definately try to squeeze in a few races if it comes off...although no one ever want's to pay my budgets anymore so chances are slim :roll: .
I am sitting here crossing my fingers I don't join Alex in the sore throat syndrome!!!.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Deanj » Thu Jun 25, 2009 6:56 pm

Yesterday - 2 hours zone 2 HR/powerzone endurance ride, Avg 252 watts (254 nw) which gave an avg of 32.8 with 700m of climbing.

Today - Rest day, so did a medicine ball workout for some core work

Tomorrow - 1.5 hours steady ride (zone 1)
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby toolonglegs » Thu Jun 25, 2009 8:02 pm

Just wondering out loud...but why is a MAP test harder (or is it) than a 5 minute all out effort.
My 5 minute peak power record is 458w where as the final minute average of my MAP was 441w.Surely it is harder to average 458w over 5 minutes than ramping up 25w per minute to only reach 441w.
Just curious.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Alex Simmons/RST » Thu Jun 25, 2009 10:08 pm

toolonglegs wrote:Just wondering out loud...but why is a MAP test harder (or is it) than a 5 minute all out effort.
My 5 minute peak power record is 458w where as the final minute average of my MAP was 441w.Surely it is harder to average 458w over 5 minutes than ramping up 25w per minute to only reach 441w.
Just curious.

Generally it's not.
There may be other factors at play. I would normally equate MAP to roughly 3-min MMP.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby toolonglegs » Thu Jun 25, 2009 10:52 pm

Alex Simmons/RST wrote:
toolonglegs wrote:Just wondering out loud...but why is a MAP test harder (or is it) than a 5 minute all out effort.
My 5 minute peak power record is 458w where as the final minute average of my MAP was 441w.Surely it is harder to average 458w over 5 minutes than ramping up 25w per minute to only reach 441w.
Just curious.

Generally it's not.
There may be other factors at play. I would normally equate MAP to roughly 3-min MMP.


Hmmm...thought so.Probably comes down to being indoors and a not so great mag trainer.
...or the fact that I am coming down with something!!! :evil:
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Ant. » Fri Jun 26, 2009 12:33 pm

Hopefully there's no swine's attached, Alex :shock:

1.5hr steady ride today with a few flat out 10sec sprints (lost count and done 3 instead of 4 :oops: ). I've decided there's definitely an art to sprinting, and would never have known without the power meter. Max 1120W, peak 5s 1063W :D
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Alex Simmons/RST » Fri Jun 26, 2009 3:46 pm

Ant. wrote:Hopefully there's no swine's attached, Alex :shock:

1.5hr steady ride today with a few flat out 10sec sprints (lost count and done 3 instead of 4 :oops: ). I've decided there's definitely an art to sprinting, and would never have known without the power meter. Max 1120W, peak 5s 1063W :D

No, it's not flu, some other virus. Who knows :?: Have antibiotic prescription in case of secondary infection. No point otherwise, just needs to run its course.
It's a rest up job for me as it's in the chest and throat still sore but not as bad as other day. Minor head colds can be OK to train very lightly/recovery roll but not this sucker.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby 1q2w3e4r » Fri Jun 26, 2009 4:03 pm

Alex Simmons/RST wrote:Crap. I have the sore throat from hell. Now chesty as well. Feel like Image

Bit of a bugger, was training really nicely and did a 15-min TTI on Sunday at 278W during my endurance ride. Not maxed out either.

Had the same thing at the beginning of last week and the end of the previous one. Not much fun, it's going around apparently, ended up on the antibiotics big time to clear it up.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby fetchy » Fri Jun 26, 2009 4:57 pm

my ride was great today i had a meeting from nine to ten then 2 hr break so i did a nice 22km ride from the place where my meeting was at 12. not the fastest time on the planet averaged 23km/hr but was a good ride nun the less

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

Postby 1q2w3e4r » Sat Jun 27, 2009 5:26 pm

Did some hill intervals at Akuna Bay as per the training program devised by Alex. This was the last week of 3 consecutive HI's, overall improvement was about 20 seconds for the second interval over the climb and I managed to pace the first interval at the same time. Today was probably a few seconds faster, however there was another rider finishing the climb at the same time and I didn't want him to think I was trying to "race" him to the finish.

Most importantly the second effort felt infinitely easier than three weeks ago (even though they both hurt).

14th June- First interval 8:25 Second interval 9:10
27th June- First interval 8:20 Second interval 8:47

5 second peak power is also up to 942 watts with a max of 1000. Quite a big jump from 790 watts from my last Crit.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby 1q2w3e4r » Sun Jun 28, 2009 6:46 pm

I did the Woodford to Glenbrook NRMA Careflight race today, my training program only had a light ride for ET down for around 2 hours but I'd forgotten I'd committed to do this before I started. This week is a recovery week anyway with light riding and as I'm away next weekend and might not be able to get on the bike I used it as a good excuse to turn the legs over before dialing it down this week.

Really happy with the results, I beat all my PB intervals for the Helipad and gate to the single track at The Oaks, the helipad by over 2 minutes and the gate to the single track by 6. Compounded by the fact that the race today started at the train station and not the track entrance means I did those times over a longer distance so the actual comparison time for my previous efforts is even quicker.

Ended up with an event time of 49:20 and actual time of 49:13. Enough to take 56th overall out of 570+ competitors, so I'm quite chuffed with how the training plan Alex has developed has been bringing my riding along. I didn't suffer on the climbs anywhere near a comparable level to the previous times I've ridden the course.

I've got 3 weeks left of my current program before I do my MAP test and after that I'll be shooting Alex a message to line me up with another one for the next training block, for anyone thinking about it or not sure its really a huge benefit and a great motivator when you see quantifiable gains.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Alex Simmons/RST » Sun Jun 28, 2009 6:54 pm

That's very cool 8)

That power meter sure keeps you honest :wink:
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby USM TOM » Mon Jun 29, 2009 9:57 am

ive been off the road for a few weeks with a back injury but i wacked on the HR monitor (to poor for a power meter) and jumped on the trainer yesterday
did 1h19min at a average HR of 174 max 184 total time on trainer was around 1h35min

started to feel a bit low at the 40min mark so i ate a cadbury's brunch bar and was all good after that :) MMMMMM FOOD
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby toolonglegs » Mon Jun 29, 2009 4:59 pm

I have been dreaming all night about blowing my nose...even thou it isn't blocked.But my sinus' certainly is...will have to see the doctor later today and no doubt start another 10 days of antibiotics...there goes any chance of being fit for the etape :evil: .
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Ant. » Mon Jun 29, 2009 7:27 pm

Bugger.
With your recurrent sinus problems, have you ever thought about seeing a specialist?


Time for me to lay off the ice-cream... i'm +4kg where I used to be :oops:
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Alex Simmons/RST » Mon Jun 29, 2009 8:30 pm

Ant. wrote:Time for me to lay off the ice-cream... i'm +4kg where I used to be :oops:

:shock:

I am now sick of being sick and having a leg I can't use at the moment and mighty peeved that it is also coinciding with some phenomenal weather (of course :evil: ) I can't take advantage of it. I mean 23C tomorrow! For cryin' out loud :cry:

Patience. I picked up my bike leg today - need to have it fitted for length/angles etc before giving it back for the final production.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby toolonglegs » Mon Jun 29, 2009 9:43 pm

Ant. wrote:Bugger.
With your recurrent sinus problems, have you ever thought about seeing a specialist?



I have seen a few...but I am seeing my Doc tonight...he will have a letter for a ENT specialist so I can try again.
I have loads of steroids tablets which they always persribe me but I can only manage a day or so of them before I am shattered...so popped one this morning which has taken away the pressure but written me off.It is a slight PITA!.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby USM TOM » Tue Jun 30, 2009 2:12 pm

thats weird that the steroid tablets make you feel heaps bad

im currently dreaming of riding outside (hopefuly i can get out next week )
although like many on here i am feeling the start of what may be a cold (have that itchy throat feeling)
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby toolonglegs » Tue Jun 30, 2009 5:24 pm

Doc didn't give me antibiotics :D just sprays and today I feel 100% better...not 100% but on my way!!!.
Trying to get my Powertap working again...is peeing me off.Can't tell wether it is hub or CPU...but my heartrate strap is working...and I can still get my resting heart rate down to 36 even after morning coffee :D .Might be up for a ride!.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby Alex Simmons/RST » Tue Jun 30, 2009 7:54 pm

toolonglegs wrote:Doc didn't give me antibiotics :D just sprays and today I feel 100% better...not 100% but on my way!!!.
Trying to get my Powertap working again...is peeing me off.Can't tell wether it is hub or CPU...but my heartrate strap is working...and I can still get my resting heart rate down to 36 even after morning coffee :D .Might be up for a ride!.

You haven't accidentally put it into cyclocomputer mode?
That disables wattages readings and it becomes a HRM+cyclocomputer.
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Re: The training thread: How was yours? (today/yesterday/etc)

Postby toolonglegs » Tue Jun 30, 2009 8:50 pm

Alex Simmons/RST wrote:
toolonglegs wrote:Doc didn't give me antibiotics :D just sprays and today I feel 100% better...not 100% but on my way!!!.
Trying to get my Powertap working again...is peeing me off.Can't tell wether it is hub or CPU...but my heartrate strap is working...and I can still get my resting heart rate down to 36 even after morning coffee :D .Might be up for a ride!.

You haven't accidentally put it into cyclocomputer mode?
That disables wattages readings and it becomes a HRM+cyclocomputer.
RTM

Not sure how you do that?...but I don't think so as it froze while I was riding along and I hadn't touched anything...also it dosen't register anything from the hub ie:speed and cadence.
But on a good note I managed 2 hours steady/slightly hard pace today and felt OK.
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