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

[ft_critical]

Anyone ever done a full hour just for the pain / pacing practice?

I use the 43km Calga time trial NP as my FTP. Hopefully it has risen for this weekend's run, please!

[Cul]

Well I woke up this morning feeling a bit better about it all (was upset with myself last night when I posted). Nothing like a bit of self reflection to clear the mind.

When I got to the 13 minute mark and the hurt was well and truly on, only being 13 watts ahead of what my last test's result was didn't leave me with much motivation

The best thing to do is realise it's not a failure but still good training...

Also it might only be 13w but some would consider that a massive gain, I am lucky to see 4 or 5watts increase after a solid block of training, but if other elements of my PD curve and AWC have improved then it's been successful.

[g-boaf]

Anyone ever done a full hour just for the pain / pacing practice?

A few times, but not indoors, usually on a ride. Mostly around 270w. But not going full tilt the whole time, inevitable real world hold ups.

[g-boaf]

Threshold updated in Training Peaks - now TSS figures are back to what they should be.

84.6 TSS for the following:



246w average, 275w NP for the entire hour. IF 0.92. Not quite dieing, but still quite hard.

[Bluejay87]

You don't use HR data?

[g-boaf]

You don't use HR data?

I've got a Wahoo HR strap that only works intermittently on the trainer (using PerfPro studio). Every 30 seconds or so it'll show up, but not constantly. It never does that when connected to my own Garmin. So if I'm on the trainer, I sometimes don't bother. I don't think it is a problem of the sensors on the strap not being damp, it's probably something more technical.

[Bluejay87]

Ahh OK. You could try a USB extension to bring the dongle closer to your HR strap.

Always find it interesting to see the HR drift up when repeating intervals.

[g-boaf]

On those kinds of intervals like the above, it tends to go 170-180bpm by the end of them. I can go 195bpm, but I don't normally do that.

[JdM]

The best thing to do is realise it's not a failure but still good training...

Also it might only be 13w but some would consider that a massive gain, I am lucky to see 4 or 5watts increase after a solid block of training, but if other elements of my PD curve and AWC have improved then it's been successful.

All good points

[Cul]

This week has been a bit up and down due to the weather and a few other factors. Have had a few good days though.

Last night was 3 x 7min over/unders with the intensity bumped up, the unders done (AT) 100%FTP and the overs done (AT) 115% FTP. I was feeling good although I had to run out of the garage after the last set thinking I was going to spew!

This morning was two Rangie efforts, wasn't really feeling it but managed 344w for the first, and 331w on the second effort. Pretty chuffed as 344w is 10w up on my previous PB for the climb (18min) also a PD curve best.

I've also changed my position a little much happier with the straight post and longer stem

[Bluejay87]

Not quite over unders if you never go under! Can understand needing to spew then lol.

Good power on the climb. What's your weight?

[Cul]

Not quite over unders if you never go under! Can understand needing to spew then lol.

Good power on the climb. What's your weight?

True this, it's more of an over under inspired workout recommend by a friend; I like it as it's quite MTB specific and used in the right dosage brings on good results.


Hovering on 80kg lately, hoping to get to 78kg and wanting 355w up that climb by MTB Nats.

(got my work cut out for me)

[g-boaf]

I'm keeping that in mind (100-115%). I won't manage it just yet. I can manage 92%/110%, just. Little more to go.

Courtesy of bad weather, I did yesterday some 3x10min intervals in the afternoon building from 285w/5min then 285w up to 360w for the final half of each block. That was pretty hard, but I expected so.

Feeling absolutely dead tired today.

[jules21]

big day today 188km ride to watch the Sun Tour. they say if you want to get stronger, ride with people who are faster than you



#humblebrag

[g-boaf]

And then they disappear off into the distance making it look effortless, I bet.

I did 125km today. I planned 160 but lost interest. Did ride quickly at one point, but only 40.2km/h average. Legs weren't in it today - but good fun.

[jasonc]

40km/h? That's nuts.
My biggest weekend ever 295kms with 6k of climbing
tapatalk for Windows Phone. For when you want it done right

[g-boaf]

40km/h? That's nuts.
My biggest weekend ever 295kms with 6k of climbing
tapatalk for Windows Phone. For when you want it done right

Don't get too amazed, only a portion of the ride that I often use to see what I can do. Like an outdoor power test.

Not the whole thing, I'd be dead if I tried that! 34-35 I can do for a whole ride on a good day, but not 40.

[Xplora]

Race Tuesday, Weights Wednesday, Throat infection took me out Thursday and Friday, Weights yesterday, Race A grade today. More attacks, more horsepower available, feeling good on the bike. Need some intervals on the Kickr etc but the head just isn't up to it.

[g-boaf]

6x5 at low rpm, legs felt okay for a couple of intervals, then just got weaker and weaker. I think that says it is time for a rest.

[JdM]

Back on the trainer this morning, 5 x 8 mins Zone 4 - was aiming to be with a few watts of 100% FTP each interval. Got there, but felt like bailing after number 4... Somehow found some extra legs to get the last one done. Pretty consistent, all 5 were within 3 watts of each other so happy enough.

[g-boaf]

Yesterday afternoon I did just do a fairly easy 45km ride (spinning the legs over). Nice weather for it, quite a pleasant ride.

I'm not sure what I might do this afternoon, that will depend on the weather.

[Cul]

Back on the trainer this morning, 5 x 8 mins Zone 4 - was aiming to be with a few watts of 100% FTP each interval.

Awesome me stuff, next time try to push the intensity up >100% if you can... I was reading a post recently from a well respected MTB coach (wc level) that all his athletes found that a dose of 4x8mins at @105-110% FTP was the best/quickest way to increase FTP... Regardless still a very solid workout!

For me yesterday was 2hrs tempo, felt easy! Tonight will be hammering myself on the trainer with 8min o/u's.

[JdM]

Yeah I think if I went for 105% I'd probably have to cut it back to 4 reps... Nowhere to hide on the trainer with a power meter lol!

[dalai47]

I was reading a post recently from a well respected MTB coach (wc level) that all his athletes found that a dose of 4x8mins at @105-110% FTP was the best/quickest way to increase FTP...

Caveat emptor - following what well trained WC athletes do... They may well find this to be the best way to raise their FTP, as athletes of this level should be able to handle the additional stress of 'pulling up' FTP. General punters / older athletes may find pushing up a better option in regards to progress / recovery.

[Cul]

Context is everything, this bloke also coaches local club level athletes. His comment was in relation to all his athletes.

I know it reflects my own personal experience however ymmv! Very valid point however, for some the push up approach works and works well, for others not so much!