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

[vander]

Getting stronger every week. 130ishkm ride today 207W avg (260NP) including a 33min bunch ride at 347NP happy with the progress in the numbers. Legs are feeling it. Keen for a few days off. Hopefully first race back on Sat.

[donncha]

LCHF adaptaion is hard....

You too?

Am midway through week two and feeling good now. Top-end is down but that's no big deal as I'm only getting going again after winter. Important thing at this stage is kms in the legs and lose some kilos.

[g-boaf]

I did another 2x18 interval session today. I haven't done 2 of them in a week before.

I did the first 18 well, but I bombed out 3 minutes from the end of the second interval. I was hurting so badly at that point. I'm pretty happy though. Rest tomorrow.

This is probably the toughest week of training for me. A few more weeks of this and I should be adjusted.

[Cul]

So instead of doing over/unders or 30sec on / 30sec off last night, I opted to get out on the road and do some 3min efforts, only did three efforts but they were all at maximum effort. I was pretty chuffed to get home, plug in the Garmin and find I had smashed my 3min Power best by a measly 30w, in a whole 15 days since the last 3min PB. Now if only I could increase my 20min by a similar percentage (or wattage).

Today 2hr 15min roll, mostly Easy Z2 but last 30mins were tempo.

Rest day tomorrow and SKCC Crits on Sunday.

[Le Mong]

First ride since diet switch. Pulled out 1h30m into the 1h44m session due to a cramp building behind my knee

http://app.strava.com/activities/213685869" onclick="window.open(this.href);return false;

[g-boaf]

Pretty solid HR there too - seems like you were pushing fairly hard. Bad luck on cramps.

Dehydration related?

[Le Mong]

If you look at any of the other activities on my strava I always run hot lol. Holding 208 I think is my best effort so far.
Was more tendon pain than a cramp I think now I've been off the bike for a couple of hours. Lack of stretching.

[boss]

If you look at any of the other activities on my strava I always run hot lol. Holding 208 I think is my best effort so far.
Was more tendon pain than a cramp I think now I've been off the bike for a couple of hours. Lack of stretching.

Holding 208 seems quite high... are you sure it's not flappy jersey related?

Highest I've personally ever seen was 204bpm literally for a second or two, and that was in a 30 second sprint effort (approx 6.5w/kg) after 8 minutes of pushing 4.9w/kg in the wind staying away from the group. I guess everyone has different levels of fitness so unsure if the w/kg numbers mean much... but for me thats a serious tears of blood effort.

[Le Mong]

Jersy or not I can pull it. Can keep it there for 10-15 secs then I pop lol. Its not at all pledant but it is doable. I can sit at 180+ for quite a while.

Here is an indoor session.
5 min warmup then hit srart and went for it at a 310w avarage one morning.

[boss]

Jersy or not I can pull it. Can keep it there for 10-15 secs then I pop lol. Its not at all pledant but it is doable. I can sit at 180+ for quite a while.

Here is an indoor session.
5 min warmup then hit srart and went for it at a 310w avarage one morning.

Don't get me wrong, I don't doubt that you can push your HR to the high 190's and perhaps beyond.

It's just when you said you could 'hold' 208 for a period of time (admittedly you didn't define the period of time), it rang 'flappy jersey' alarm bells, just because I'd never really describe holding one's max HR (or perceived max HR) as 'holding'. It's more of a bar-room brawl with your body to make it happen.

For me, if I'm riding a 30-45 effort 180 isn't a big deal but admittedly I don't pay HR much mind while riding since getting a PM. Running I can hold 195 for like 25 minutes!

[toolonglegs]

I rode with a guy in September who could hold 180 sitting on a bench ... For 20 minutes! ... My finger was ready to dial 18 at any moment!

[Xplora]

Nothing good about super high heart rates - lower bpm means more efficient stroke volume. I'm currently a bit concerned that I run too hot, but I seem to max out at 184 or so. I can hold 175+ for half an hour according to crit data before I got injured, but that's not really a good thing - better to run 140 for most of the race and have the headroom to push during the attack.

Then again, I've completed banadoned my HRM after some issues with it, not finding I'm missing much.

[Le Mong]

Nothing wrong with it either, Different folk... My heart has ben checked plenty of times due to family history, I'm at 90bpm just setting the bike up to train. I just run hot.

[boss]

Nothing wrong with it either, Different folk... My heart has ben checked plenty of times due to family history, I'm at 90bpm just setting the bike up to train. I just run hot.

HR is only useful to discuss relative to ones self.

For me I rest at under 50, sit around at about 60, walk about around 80.

[Le Mong]

Exactly. I usually hit 208bpm when spinning 140+rpm at 500+w. The guy beside me may only get to 180bpm for the same effort.

[g-boaf]

Nothing wrong with it either, Different folk... My heart has ben checked plenty of times due to family history, I'm at 90bpm just setting the bike up to train. I just run hot.

I'm a bit similar to that. It annoys me a bit. Resting it is about 54bpm, standing around 85, walking around doing something around 100bpm. I max out at 194. I can hold 170-175 quite comfortably but I don't like to go above that.

All that said, I rarely use a heart-rate monitor.

[Hugor]

I did the new Sufferfest video today "The Rookie". If you're a sufferfest fan this is a must.
Amazing POV footage from the last tour, a thumping electronic soundtrack, great workout.

[foo on patrol]

My heart rate when I was racing as a 18-21yrs was 54 at rest, so I don't take to much notice of what rate it was/is. Everyone is different and that is just nature.

Foo

[g-boaf]

I had a fun 75km ride today. Reasonable TSS too. I pretty much gunned it today. Feeling good.

Only thing was it was a bit too hot on the way back or I'd have made it 110km. As it was I went through three bottles of water.

My heart rate when I was racing as a 18-21yrs was 54 at rest, so I don't take to much notice of what rate it was/is. Everyone is different and that is just nature.

Foo

I suppose so. I have no idea what my HR was today, I didn't monitor it - but it certainly didn't feel like it was going too high.

[jules21]

[Cul]

Looks cold Jules!

A So/So couple of days for me!

Saturday - rest day!
Sunday - SKCC Crit, B Grade really struggled, ended up feeling quite ill later in the day!
Today - 1.5hrs Z2 - 30mins Tempo Home.
Tomorrow - Either Essendon Fields Crit or 2 x 20 (AT) >95% FTP on the trainer

[jules21]

don't push it too hard if you're still not feeling well Cul!

[koshari]

Half an hour after being off my ride the legs have stopped burning. Feels like I bit a little bit too much off by disregarding my planned turnoff and adding 10km extra onto my ride to include a bit of the grand ridge road. Last 10 kms of the 60k loop were murderous On the quads.

On the plus sides there were plenty of other cyclist about and not a single magpie.

[toolonglegs]

Wifey pushed me out the door so I took the car a bit closer to the hills. Was going to get up early and take the CX bike into the mountains but that ended before it started with the crack in the frame. So it was the long route up the Col des Portes in the 39/28 ... It hurt bad even though I wasn't putting out much watts!.
The who rode around you Strava thingy is very cool though... Saw a mtb'er on top and now I know the way down by dirt looking forward to that!

[ni78ck]

I did a FTP test in Centennial park this morning. Happier with the numbers
a 14 watt improvement on a previous pb. heart rate was (AT) 175, it felt good but now im tired and hungry!