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

[Le Mong]

My problem is im 93kg atm

[ni78ck]

well then your watts per kilo will improve immensely once you lose afew kg's!

[g-boaf]

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

You'll get there. It's a tough slog - but so worth it.

I did 6x3 VO2 intervals today. 1-4 at 330w, 5th at 350w and the last one at 390w. Average cadence for the session was 104rpm.

[Le Mong]

well then your watts per kilo will improve immensely once you lose afew kg's!

Aiming for 4w/kg sub 85kg

[vander]

Just over 3 weeks back after around 5 months off. 310W for a 20min effort was cut short and unable to do the second but stoked with that.

[Cul]

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

So it ended up being 2 x 20min (AT) ~90% FTP (SST) on the road; I do prefer to do these intervals at a much higher intensity >95% FTP but struggled to keep the wattage up due to the undulating nature of the roads around here; however the legs are feeling mighty snappy now!

[toolonglegs]

Ill be happy when its at 360+

Me too

My problem is im 93kg atm

My problems bigger than yours

Aiming for 4w/kg sub 85kg

Me 3 ... don't like my chances though

Went out today in normal summer gear, seems the temp has dropped a fair bit over night. Was home before the hour for long finger gloves, beanie and long sleeve top. Much more pleasant after that!. Well apart from the pig out / drink fest last night. While I was getting warmer clothes dropped something from the medicine cabinet to get rid of the slight headache. Finished up with 22 minute plus sweet spot effort (AT) 314w av ... to be honest it felt closer to threshold, maybe I need to retest ... meh, nah.

Just over 3 weeks back after around 5 months off. 310W for a 20min effort was cut short and unable to do the second but stoked with that.

Nice work

[Le Mong]

TLL I need to drop 10kg and find a solid 40w minimum in 5 months lol

[toolonglegs]

TLL I need to drop 10kg and find a solid 40w minimum in 5 months lol

Sounds hard but doable!

[Le Mong]

Weight side shouldn't be too hard. The 40w......

[g-boaf]

Weight side shouldn't be too hard. The 40w......

That too should be doable. Plenty of sleep, eating properly and appropriate training plan (but not overdoing it).

Lack of sleep is the worst thing...

[Le Mong]

Hmm sleep... lol yay for rotating shift work

[vander]

Weight side shouldn't be too hard. The 40w......

You will cruise in 40W gain in 5 months with a proper training plan as long as you havent been training amazingly already. Shooting at 40W in 5 weeks would be a different thing. Also 5 months to lose 10kg is plenty doable. Do it in 10 weeks

Bunchy today 290W (337W NP) for almost and didnt get dropped, loving it.

[ni78ck]

sprints and hill sprints today (not toooo hard), now time to taper for the fitz on sunday..........

[g-boaf]

No 2x18 today - two others with me preferred to do 5x5 instead. Did mine at 290w, excepting 2 of them. One at 300, and the last one at 310w (5.16w/kg). I'm done for now. Rest tomorrow.

Feeling good this week - it's a nice feeling to have the improvements finally happening.

sprints and hill sprints today (not toooo hard), now time to taper for the fitz on sunday..........

Good luck for that.

[Xplora]

Good gravy I'm stuffed. Weights last night before bed and commute today, shaaaaaaaagged. Tomorrow is looking to be a slow roll to work!

[toolonglegs]

Didn't think I was going to get out today and then suddenly the kids had invitations and were out of the house .
Yesterdays SST felt bloomin hard to do, today I was going to do sprints but I felt like a slug, couldn't get any leg speed going so gave up on the 3rd effort... back to SST and easily did 325w for 20m ... probably a bit over sweet spot.
Lets see where 3 months work can get me

[toolonglegs]

Carried on with the sprint training today... 3 long 25 sec efforts then 4 shorter ones. Numbers were down but a couple felt pretty good smoothness wise.
Getting cooler though

[Le Mong]

Shift work = training fail

[foo on patrol]

You need to ease into them, TLL.

Stick with a set amount for a month and then, add an extra one every week until you hit 8 but you need to start out with short ones first then increase to longer, not the other way round.

Foo

[g-boaf]

Shift work = training fail

That's a shame - but it pays the bills.

I did about 125km today - had a gear cable fray and ended up stuck in a huge gear. Fine for a TT effort along the Hume Highway, bad for elsewhere. Thank god it didn't go on Razorback. Good fun today, but very, very hot.

[Le Mong]

Shift work = training fail

That's a shame - but it pays the bills.

I did about 125km today - had a gear cable fray and ended up stuck in a huge gear. Fine for a TT effort along the Hume Highway, bad for elsewhere. Thank god it didn't go on Razorback. Good fun today, but very, very hot.

I just need to commit to multiple kickr sessions a week lol

[toolonglegs]

You need to ease into them, TLL.

Stick with a set amount for a month and then, add an extra one every week until you hit 8 but you need to start out with short ones first then increase to longer, not the other way round.

Foo

Ease into? ... Something you do when getting into a really hot bath no?.

Actually feel pretty battered today .

[Cul]

Not a great weekend for me by any means.

Friday - Group ride, with a few short efforts (climbs), followed by 15mins (AT) ~90% FTP home.
Saturday - 2hrs Z2, had hoped for atleast 3hrs but slept in!
Sunday - Was hoping to race Crits at SKCC, but that didn't eventuate - took it as a rest day
Today - Opted to head out, got smashed by a storm but also knocked out 6 x 7mins (AT) >95% FTP

Not sure what the rest of the week will bring as this week is largely unplanned due to it being a rec week, however I might try and do an FTP test towards the end of the week as I haven't done one since the end of June (had mid Aug - mid Sept off the bike). Hopefully the numbers have pushed upwards.

[jules21]

rode up Donna Buang on Sat. stuffed. rode up halfway again then called it a day. had a pie and Big M at the cafe in Warburton. hopefully spent more calories going up than at the cafe.