Training Status??? (IV)
07-14-16, 10:41 AM
#5476
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Did lactate blood testing today. We're basing all my training off of that rather than 20min power tests. Then did my 10sec max and 5min max efforts. Hit 6mo peaks for both (decent considering it's hot as hell out, and I had to do it fasted...and without coffee).
07-14-16, 06:40 PM
#5478
Senior Member
Hit a best 5 min yesterday after doing 3x8's with minimal recovery! Going to do a proper 5 min test some time next week, hopefully it will be even higher 
Training crit today - legs were reluctant, back and shoulder were sore, and so brain was unmotivated.
Training crit today - legs were reluctant, back and shoulder were sore, and so brain was unmotivated.
07-14-16, 08:15 PM
#5479
No matches
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Tried to do an FTP test today. I forgot how much actually training for bike racing hurts. Riding around on my bike is fun, climbing some hills is fun. Riding hard sometimes to go fast is fun.
Doing 5 minutes all out, and then trying to do 20 minutes above threshold, ****ing hurts. I was thinking my FTP was 200W. Which is atrocious considering I'm fat, but whatever, I've been riding again for a month so far.
So I did the 5 minutes all out aiming for 230W, that seemed appropriate. Got 224W average, close enough, but holy hell it hurt. 10 minutes of rest and then aimed for the 20 minutes. I was hoping to hit 210W, which would give me 200W FTP. I started out around 205W, and was fading fast. After 3 minutes I knew there was no way I was gonna hit anything close to what I wanted and I packed it in. ****ty ride. I feel awful. I still kind of want to throw up.
Doing 5 minutes all out, and then trying to do 20 minutes above threshold, ****ing hurts. I was thinking my FTP was 200W. Which is atrocious considering I'm fat, but whatever, I've been riding again for a month so far.
So I did the 5 minutes all out aiming for 230W, that seemed appropriate. Got 224W average, close enough, but holy hell it hurt. 10 minutes of rest and then aimed for the 20 minutes. I was hoping to hit 210W, which would give me 200W FTP. I started out around 205W, and was fading fast. After 3 minutes I knew there was no way I was gonna hit anything close to what I wanted and I packed it in. ****ty ride. I feel awful. I still kind of want to throw up.
07-14-16, 09:43 PM
#5480
**** that
[MENTION=137631]Flatballer[/MENTION] - at least next time it'll be easier, hopefully!
20' tests do indeed suck; that's why I do them rarely I guess.
Rode around with some tempo, some sprints, just a random rest week spin for me.
And of course the week before Cascade I raise my saddle/change the tilt, and now it's.. less comfortable. Why did I change it?!!
20' tests do indeed suck; that's why I do them rarely I guess.
Rode around with some tempo, some sprints, just a random rest week spin for me.
And of course the week before Cascade I raise my saddle/change the tilt, and now it's.. less comfortable. Why did I change it?!!
07-15-16, 05:19 PM
#5481
Nonsense
Join Date: Sep 2004
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3.75hrs with 4x15min sweet spot. I did the first 3 with 3min of ~150w softpedaling in between, but had to ride up into the mountains to do the 4th because it's so fuggin hot out I was having trouble breathing properly. I usually do these either 1x/hr or by coasting back down to the bottom of a hill so it winds up being like 8min recoveries...3min is a whole different beast, but it sure is fun 
Oh, also did em on flat/rolling terrain instead of my usual uphill type deal. So, intervals in hard mode I guess. The speed makes em go by quick!
Oh, also did em on flat/rolling terrain instead of my usual uphill type deal. So, intervals in hard mode I guess. The speed makes em go by quick!
Last edited by TheKillerPenguin; 07-15-16 at 05:24 PM.
07-15-16, 06:10 PM
#5482
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Location: Sacramento, California, USA
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6x1' (lost count and did 7, duh)
07-15-16, 09:41 PM
#5483
Senior Member
Heres a very newb/whiney sounding post, please don't hurt me:
How do I increase ftp, and is it even possible? When I first started racing I was at ~300. Got to 325 somehow in a few months. Never got there again. I hover around 300-315 ALWAYS. I get jealous whenever people increase their ftp, it makes no sense to me and I feel like I just naturally have one single ftp that doesn't change ever.
I kinda came to terms with that for a while, as cat 3 wasn't much harder that cat 5. But now, all of a sudden I upgrade and have the lowest power of everyone in the peloton, save maybe mattm. And I'm wondering - am I really genetically limited to 300-325, or should I go out and spend 80 minutes at zone 4 2 to 3 times per week for a few months and see what happens? I'm currently doing 8 hours over 2 rides during the weekdays. One with VO2 20+ minutes, and one with Z4 40-80 minutes. The rest is endurance with a few short efforts here and there. Intensity is trained on the weekend crits/circuits.
Maybe I just need to up the time spent in quality zones per ride, but I'm at almost 110 CTL and I really don't know if I can take much more given the time I have.
How do I increase ftp, and is it even possible? When I first started racing I was at ~300. Got to 325 somehow in a few months. Never got there again. I hover around 300-315 ALWAYS. I get jealous whenever people increase their ftp, it makes no sense to me and I feel like I just naturally have one single ftp that doesn't change ever.
I kinda came to terms with that for a while, as cat 3 wasn't much harder that cat 5. But now, all of a sudden I upgrade and have the lowest power of everyone in the peloton, save maybe mattm. And I'm wondering - am I really genetically limited to 300-325, or should I go out and spend 80 minutes at zone 4 2 to 3 times per week for a few months and see what happens? I'm currently doing 8 hours over 2 rides during the weekdays. One with VO2 20+ minutes, and one with Z4 40-80 minutes. The rest is endurance with a few short efforts here and there. Intensity is trained on the weekend crits/circuits.
Maybe I just need to up the time spent in quality zones per ride, but I'm at almost 110 CTL and I really don't know if I can take much more given the time I have.
07-15-16, 10:13 PM
#5484
**** that
I thought 2x20' @ 95% was the way to go for raising FTP.
The real question is though are you sure FTP is what's holding you back? I wouldn't measure your ability based on back to back races like Red Kite, the p1/2 is always really hard for the 2's that just raced. I used to get dropped in some of those p1/2 races that were 10 minutes later.
The real question is though are you sure FTP is what's holding you back? I wouldn't measure your ability based on back to back races like Red Kite, the p1/2 is always really hard for the 2's that just raced. I used to get dropped in some of those p1/2 races that were 10 minutes later.
07-15-16, 10:25 PM
#5485
Senior Member
I thought 2x20' @ 95% was the way to go for raising FTP.
The real question is though are you sure FTP is what's holding you back? I wouldn't measure your ability based on back to back races like Red Kite, the p1/2 is always really hard for the 2's that just raced. I used to get dropped in some of those p1/2 races that were 10 minutes later.
The real question is though are you sure FTP is what's holding you back? I wouldn't measure your ability based on back to back races like Red Kite, the p1/2 is always really hard for the 2's that just raced. I used to get dropped in some of those p1/2 races that were 10 minutes later.
07-16-16, 07:13 AM
#5486
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Join Date: Apr 2015
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So the lactate blood testing has my true FTP at 233w instead of what my 20min power test has it at (265w). Apparently this is extremely common: 20min tests tends to overestimate by about 10%.
Anyway, endurance with sprint intervals today. Had a GI emergency during the second set, and had to cut it short. 2hrs, 141TSS. Tomorrow is the Rapha Women's 100...but now I have to do a sprint session afterwards to make up for today. Thanks coach.
Anyway, endurance with sprint intervals today. Had a GI emergency during the second set, and had to cut it short. 2hrs, 141TSS. Tomorrow is the Rapha Women's 100...but now I have to do a sprint session afterwards to make up for today. Thanks coach.
07-16-16, 07:42 AM
#5487
Nonsense
Join Date: Sep 2004
Location: Vagabond
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Heres a very newb/whiney sounding post, please don't hurt me:
How do I increase ftp, and is it even possible? When I first started racing I was at ~300. Got to 325 somehow in a few months. Never got there again. I hover around 300-315 ALWAYS. I get jealous whenever people increase their ftp, it makes no sense to me and I feel like I just naturally have one single ftp that doesn't change ever.
I kinda came to terms with that for a while, as cat 3 wasn't much harder that cat 5. But now, all of a sudden I upgrade and have the lowest power of everyone in the peloton, save maybe mattm. And I'm wondering - am I really genetically limited to 300-325, or should I go out and spend 80 minutes at zone 4 2 to 3 times per week for a few months and see what happens? I'm currently doing 8 hours over 2 rides during the weekdays. One with VO2 20+ minutes, and one with Z4 40-80 minutes. The rest is endurance with a few short efforts here and there. Intensity is trained on the weekend crits/circuits.
Maybe I just need to up the time spent in quality zones per ride, but I'm at almost 110 CTL and I really don't know if I can take much more given the time I have.
How do I increase ftp, and is it even possible? When I first started racing I was at ~300. Got to 325 somehow in a few months. Never got there again. I hover around 300-315 ALWAYS. I get jealous whenever people increase their ftp, it makes no sense to me and I feel like I just naturally have one single ftp that doesn't change ever.
I kinda came to terms with that for a while, as cat 3 wasn't much harder that cat 5. But now, all of a sudden I upgrade and have the lowest power of everyone in the peloton, save maybe mattm. And I'm wondering - am I really genetically limited to 300-325, or should I go out and spend 80 minutes at zone 4 2 to 3 times per week for a few months and see what happens? I'm currently doing 8 hours over 2 rides during the weekdays. One with VO2 20+ minutes, and one with Z4 40-80 minutes. The rest is endurance with a few short efforts here and there. Intensity is trained on the weekend crits/circuits.
Maybe I just need to up the time spent in quality zones per ride, but I'm at almost 110 CTL and I really don't know if I can take much more given the time I have.
07-16-16, 08:38 AM
#5489
Senior Member
[MENTION=137631]Flatballer[/MENTION] - at least next time it'll be easier, hopefully!
20' tests do indeed suck; that's why I do them rarely I guess.
Rode around with some tempo, some sprints, just a random rest week spin for me.
And of course the week before Cascade I raise my saddle/change the tilt, and now it's.. less comfortable. Why did I change it?!!
20' tests do indeed suck; that's why I do them rarely I guess.
Rode around with some tempo, some sprints, just a random rest week spin for me.
And of course the week before Cascade I raise my saddle/change the tilt, and now it's.. less comfortable. Why did I change it?!!
Heres a very newb/whiney sounding post, please don't hurt me:
How do I increase ftp, and is it even possible? When I first started racing I was at ~300. Got to 325 somehow in a few months. Never got there again. I hover around 300-315 ALWAYS. I get jealous whenever people increase their ftp, it makes no sense to me and I feel like I just naturally have one single ftp that doesn't change ever.
I kinda came to terms with that for a while, as cat 3 wasn't much harder that cat 5. But now, all of a sudden I upgrade and have the lowest power of everyone in the peloton, save maybe mattm. And I'm wondering - am I really genetically limited to 300-325, or should I go out and spend 80 minutes at zone 4 2 to 3 times per week for a few months and see what happens? I'm currently doing 8 hours over 2 rides during the weekdays. One with VO2 20+ minutes, and one with Z4 40-80 minutes. The rest is endurance with a few short efforts here and there. Intensity is trained on the weekend crits/circuits.
Maybe I just need to up the time spent in quality zones per ride, but I'm at almost 110 CTL and I really don't know if I can take much more given the time I have.
How do I increase ftp, and is it even possible? When I first started racing I was at ~300. Got to 325 somehow in a few months. Never got there again. I hover around 300-315 ALWAYS. I get jealous whenever people increase their ftp, it makes no sense to me and I feel like I just naturally have one single ftp that doesn't change ever.
I kinda came to terms with that for a while, as cat 3 wasn't much harder that cat 5. But now, all of a sudden I upgrade and have the lowest power of everyone in the peloton, save maybe mattm. And I'm wondering - am I really genetically limited to 300-325, or should I go out and spend 80 minutes at zone 4 2 to 3 times per week for a few months and see what happens? I'm currently doing 8 hours over 2 rides during the weekdays. One with VO2 20+ minutes, and one with Z4 40-80 minutes. The rest is endurance with a few short efforts here and there. Intensity is trained on the weekend crits/circuits.
Maybe I just need to up the time spent in quality zones per ride, but I'm at almost 110 CTL and I really don't know if I can take much more given the time I have.
07-16-16, 02:03 PM
#5490
Elite Fred
I am now in tourist mode when riding.
I do miss racing and being race fit, though.
Best of luck for those pinning on numbers.
07-16-16, 04:38 PM
#5492
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Rapha Women's 100 tomorrow ^_^ Gonna be fun!
Unfortunately, because I had a GI blowup during today's sprint intervals, I have to do two sets after the ride tomorrow...
Unfortunately, because I had a GI blowup during today's sprint intervals, I have to do two sets after the ride tomorrow...
07-16-16, 05:33 PM
#5493
Not actually Tmonk
Join Date: Jun 2007
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also [MENTION=349187]aaronmcd[/MENTION] maybe you're plateaued with the current level of riding that you're doing. By "level" I mean your unique combination of volume and intensity. How long have you been riding a lot now, like a few years??? I think it's sort of to be expected that you'd stop seeing "free" newbie gains around now.
I think to raise your FTP you may want to either ride even more, or do some focused FTP work like [MENTION=74778]mattm[/MENTION] suggested. I'll bet if you cut those week day long rides down shorter and instead spent more time at threshold that you'd see a moderate increase.
[MENTION=33178]gsteinb[/MENTION] (where is he btw?) has a large FTP on an aggressive crit rider training plan. The guy does tons of 20' intervals. I feel like every other post of his on the forums is in this thread and something along the lines of: "3x20 at 100%", which is totally beast.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
07-16-16, 05:48 PM
#5494
Nonsense
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Eh, the attacks last 3x longer, and there are 10x as many of em, and the races are like 30min-1hr longer on top of it. My experience is that FTP matters, but ability to recover from those efforts quickly and picking the right wheels matters a lot more. That stuff comes with experience and exposure. I think most dudes that cat up have a come to jesus moment, then get back to it, and eventually are totally on the level.
07-16-16, 06:27 PM
#5496
Ninny
Jam Fund Hundo today. What an amazing route. The "hundo" loop added a bunch more steep gravel climbing and descending plus about a mile of technical single track which is always fun on a road bike. Just before we hit the single track Powers was like "heh heh you're gonna love this or hate it!"
7000 feet of climbing, 5 hours, 260 TSS, 1 trashed tire (thank you SRAM support for the replacement), and lots of roast pork and beer. Plus some quality time with [MENTION=196014]shovelhd[/MENTION]. Nice chatting with you today buddy!
7000 feet of climbing, 5 hours, 260 TSS, 1 trashed tire (thank you SRAM support for the replacement), and lots of roast pork and beer. Plus some quality time with [MENTION=196014]shovelhd[/MENTION]. Nice chatting with you today buddy!
07-16-16, 06:35 PM
#5497
Senior Member
Did the first Saturday ride in months; I got shelled hard compared to how I did in it last year. Still out of shape, but I'm getting there.
I'm just wondering how much of that difference is wheels; last year I ran 46mm wheels and GP2k's, this year I'm running 27mm wheels and Gatorskins.
I'm just wondering how much of that difference is wheels; last year I ran 46mm wheels and GP2k's, this year I'm running 27mm wheels and Gatorskins.
07-16-16, 07:04 PM
#5498
Senior Member
Well today I did 2 circuit races and hit all time high NP numbers. 349 for 56' and 338 for almost 70' (with ftp of 315. Maybe I do get a free ftp boost with an upgrade? Lol.
Although average was around 90%
Although average was around 90%
07-16-16, 07:19 PM
#5499
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Jam Fund Hundo today. What an amazing route. The "hundo" loop added a bunch more steep gravel climbing and descending plus about a mile of technical single track which is always fun on a road bike. Just before we hit the single track Powers was like "heh heh you're gonna love this or hate it!"
7000 feet of climbing, 5 hours, 260 TSS, 1 trashed tire (thank you SRAM support for the replacement), and lots of roast pork and beer. Plus some quality time with [MENTION=196014]shovelhd[/MENTION]. Nice chatting with you today buddy!
7000 feet of climbing, 5 hours, 260 TSS, 1 trashed tire (thank you SRAM support for the replacement), and lots of roast pork and beer. Plus some quality time with [MENTION=196014]shovelhd[/MENTION]. Nice chatting with you today buddy!
