Yikes... that sounds like quite the adventure, haha. Downpour is the absolute worst. Wind gusts can be frightening, especially if they are crosswinds. I've almost been blown over a few times. No falls with the pedals yet?
Cycling
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Yikes... that sounds like quite the adventure, haha. Downpour is the absolute worst. Wind gusts can be frightening, especially if they are crosswinds. I've almost been blown over a few times. No falls with the pedals yet?
RayP
Tf
- Jan 12, 2011
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Yikes... that sounds like quite the adventure, haha. Downpour is the absolute worst. Wind gusts can be frightening, especially if they are crosswinds. I've almost been blown over a few times. No falls with the pedals yet?
No falls, but there were two intersections where I panicked and thought I was going to fall but my foot just slid out from my reaction, and definitely not because I was trying to clip out.
The Imp
5-14-6-1
epic ride
UnrealMachine
Registered User
My gf is in town visiting. I setup two bikes on trainers next to each other so that we could ride to Sufferfest training videos together (how romantic, eh?). It was her first time training to SF videos, so it was quite a rude awakening. In the end, she ordered two more videos (9 Hammers & The Downward Spiral) for me afterwards! Going out of town tomorrow for the rest of the year, but when I get back I'm going to do another functional threshold power test to measure my gains over the last 8 weeks.
RayP
Tf
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So I was planning on getting a Forerunner® 920XT watch, but the woman for Christmas got me a Garmin Edge 510 computer... so now I'm just sure if I still want to spend the $500 on the watch, because I'm sure as hell not returning the gift she got me.
I already have a tomtom multi-sport watch, but I'd like to keep all my stuff all on one platform and not some on tomtom and some on Garmin. Not sure what to do...
I already have a tomtom multi-sport watch, but I'd like to keep all my stuff all on one platform and not some on tomtom and some on Garmin. Not sure what to do...
The Imp
5-14-6-1
You'll love it, Ray.
I have a Garmin 500 bike computer, and a Forerunner 310 watch. During a Triathlon event, I use the watch for two things - monitoring my heart rate on the bike (don't exceed 166 bpm), and keeping tabs on my run pace and overall time on the run. You could theoretically get a wrist strap, and wear the 500 on the run? (Just don't swim with it, it isn't watertight).
I have a Garmin 500 bike computer, and a Forerunner 310 watch. During a Triathlon event, I use the watch for two things - monitoring my heart rate on the bike (don't exceed 166 bpm), and keeping tabs on my run pace and overall time on the run. You could theoretically get a wrist strap, and wear the 500 on the run? (Just don't swim with it, it isn't watertight).
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RayP
Tf
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After having used the watch and bike computer for a few days now... They're both ****ing awesome, and I even wore the watch last night out to a nice dinner and then out with friends. Actually looks nice enough, IMO, to wear out which I wasn't expected... Where as my tomtom one was not.
Any training updates on your end?
The Imp
5-14-6-1
Just a slow-paced 17 km run with the club yesterday. A New Year's tradition. We had a beer depot at 5 and 10 k, and champagne at the finish line.
I'll put in a run on the treadmill morrow AM, and then run after spinning on Sunday - first off-bike run since August.
Back to regular programming next week.
I'll put in a run on the treadmill morrow AM, and then run after spinning on Sunday - first off-bike run since August.
Back to regular programming next week.
UnrealMachine
Registered User
Did my FTP re-test. Longer endurance segments aren't my forte, but I went from 225 8 weeks ago to 257 watts today. I believe I could have easily hit 260 if I had a better start. Anyway, my workouts over the next 8 weeks will be based on this number so hopefully I can continue to improve.
The Imp
5-14-6-1
No coach as yet. I'm fairly comfortable with my progress right now, particularly in swimming.
I trained by myself all through last season (September '13 to September '14), but these past few months with Kvik Tri, there's just so much more inspiration to improve when you train with someone who's on your level or better, and you have a bit of a competitive streak
You're gearing up for a 70.3 now - some things to consider in your training:
Energy intake. You'll be going for about six hours I'd guess, so begin experimenting with what works for you, in terms of energy. Gels are good, but if you use then the wrong way (e.g. too many, not enough water), "you're gonna have a bad time".
Open water swimming, particularly in a bunch of other swimmers. If there's an OW seminar available to you, you really should consider it. Some pushing and flailing legs and arms are to be expected during the swim start, and it really helped me to have tried it "for fun", ahead of time. Hopefully they'd go over navigation techniques, too.
Off-bike runs. Bike for a few hours, then run for an hour. Initially on the run, you'll likely feel wobble-legged, and frustrated with the pace. It takes a bit of experience to handle that well. A "brick" like this is good for practicing energy intake, too.
I trained by myself all through last season (September '13 to September '14), but these past few months with Kvik Tri, there's just so much more inspiration to improve when you train with someone who's on your level or better, and you have a bit of a competitive streak
You're gearing up for a 70.3 now - some things to consider in your training:
Energy intake. You'll be going for about six hours I'd guess, so begin experimenting with what works for you, in terms of energy. Gels are good, but if you use then the wrong way (e.g. too many, not enough water), "you're gonna have a bad time".
Open water swimming, particularly in a bunch of other swimmers. If there's an OW seminar available to you, you really should consider it. Some pushing and flailing legs and arms are to be expected during the swim start, and it really helped me to have tried it "for fun", ahead of time. Hopefully they'd go over navigation techniques, too.
Off-bike runs. Bike for a few hours, then run for an hour. Initially on the run, you'll likely feel wobble-legged, and frustrated with the pace. It takes a bit of experience to handle that well. A "brick" like this is good for practicing energy intake, too.
RayP
Tf
- Jan 12, 2011
- 94,103
- 17,879
No coach as yet. I'm fairly comfortable with my progress right now, particularly in swimming.
I trained by myself all through last season (September '13 to September '14), but these past few months with Kvik Tri, there's just so much more inspiration to improve when you train with someone who's on your level or better, and you have a bit of a competitive streak
You're gearing up for a 70.3 now - some things to consider in your training:
Energy intake. You'll be going for about six hours I'd guess, so begin experimenting with what works for you, in terms of energy. Gels are good, but if you use then the wrong way (e.g. too many, not enough water), "you're gonna have a bad time".
Open water swimming, particularly in a bunch of other swimmers. If there's an OW seminar available to you, you really should consider it. Some pushing and flailing legs and arms are to be expected during the swim start, and it really helped me to have tried it "for fun", ahead of time. Hopefully they'd go over navigation techniques, too.
Off-bike runs. Bike for a few hours, then run for an hour. Initially on the run, you'll likely feel wobble-legged, and frustrated with the pace. It takes a bit of experience to handle that well. A "brick" like this is good for practicing energy intake, too.
I hear you, and that's what I need to find a group. Do you pay to join those guys? The one group I'd like to join, is like $50/month for just swimming, running, or cycling with them, or $100/month or something like that to be able to take part in all 3. I'll be fine training for a 70.3 by myself, but if I ever plunge into a full I'll definitely need some partners to train with from time to time, especially on longer days.
I should be fine with energy intake. I've been doing 2-3 hour cardio days running for the last 2-3 years now in training for marathons. You're definitely right with the bad time thing though, man can that make for a miserable feeling.
Yeah, I've got to look into some open water swimming events to take place. Sometimes I shy away from those things since I don't have anyone to go with... Which I need to get over and stop being a ***** about, and just go. I swim regularly, and I'm not great at it, but I at least have a base to work with. But it's been nothing but lanes, with no more than just me and the occasional other person in my lane from time to time.
That is something I have no experience with, and that is going to be quite the adjustment. I need to maybe cut back on my 3 hour Saturday rides, and do an hour on the bike followed by an hour running. I've just been in love with the bike lately, and it's the only thing I want to do right now.
RayP
Tf
- Jan 12, 2011
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It's going good. Logging a ton of miles. Last few days:
56 mile ride
sprint intervals (running)
25 mile ride
35 mile ride
40 mile ride
taking today off
Only had one minor hiccup with the pedals, where I panicked a bit when I thought I could make it to an intersection in time but actually couldn't, but got lucky that my foot slide out... Although I was positive I was going down.
Other than that, they're going great and I'm thrilled to have them. The only thing that is kind of a little uncomfortable is getting off the bike and not having a flat/stable foot to step on when getting off... But I've figure a way to get around that to make it as comfortable as possible, for now.
Hard to judge the pace, because it's taken a decent hit from some weather we've had (lots of nagging rain, but not so bad I can't ride). The only day above I was able to ride without weather holding me back was the 56 mile ride, and I had an average speed of 18.6 that day, which felt great. Got stronger and stronger as the ride went on, rather than tiring out. I really have to do better nutritionally, though, I'm really shooting myself in the foot there more often than I should be. Need to do a better job of eating before I go, because more than a handful of times I've gotten out there after having been up for a few hours and then riding on a completely empty stomach, and feeling like I'm going to barf half way into the ride.
The Imp
5-14-6-1
I did that, too. Well, it was a one-hour spinning class, then a 10k run.
I was completely fried afterwards, I really struggled biking the 5k home , on my city bike. I built up lactic acid early in the spin class, so I figure maybe I was insufficiently hydrated.
I was completely fried afterwards, I really struggled biking the 5k home , on my city bike. I built up lactic acid early in the spin class, so I figure maybe I was insufficiently hydrated.
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RayP
Tf
- Jan 12, 2011
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I felt slow on the bike, and felt pretty good running... but man, not even 10 hours later I am feeling a whole new type of soreness. Really wish the weather was better to get a better vibe on paces, but maybe next weekend. The next few Saturdays I'm going to work on that whole transition thing.
Umm... rule #1 in TTs or FTP tests... don't start too hard. Rule #2,.. don't start too hard. Rule #3... don't start too hard.
Actually, in real TTs, Rule #1 is don't be late, but all the rest of the rules are don't start too hard.
So, what I'm saying is, it's better to finish strong than get "a better start". What most people think is a good start usually ends up cooking them.
Stumbled across this thread looking for something else and saw the reference to FTP test... nice.
Nice job on your progress and good luck on continued progress.
UnrealMachine
Registered User
Thanks. I hear you loud & clear. I think if you saw my workout though you would agree that it was a little uneven. I did the 8 min x 2 test and set the FTP 242 with a goal of getting 245. On the first interval I averaged 282, but started out around 270 for the 1st minute and was around 315 for the last minute. On the 2nd interval I averaged 289 and went from around 280 in the 1st minute to staying above 300+ for the last 3 or 4 minutes. I was holding back because I expected to test much lower, but perhaps my first test low-balled me a little from not having enough rest days beforehand and not being used to that kind of sustained effort?
Anyway, this test result seems legit because I did the Sufferfest Revolver workout this morning, which has the highest intensity factor of all the SF videos on trainerroad, and (on average) made all of my intervals. You should stick around here as you seem ahead of the performance curve
What kind of races have you done?I'm not a bit fan of the 2 x "x" shorter duration approach. To me, the good ole 20 min should be short enough. If you don't like the longer ones, I'd go the critical power approach instead. It will get you to the same place is likely more reliable than the 2 x 5, 6, 8...etc.
BTW, love the avatar
Anyway, this test result seems legit because I did the Sufferfest Revolver workout this morning, which has the highest intensity factor of all the SF videos on trainerroad, and (on average) made all of my intervals. You should stick around here as you seem ahead of the performance curve
You probably got close if this is the case. Just avoid the common pitfalls of 1) wishful thinking re: FTP (setting higher than should be) and 2) trying to progress too fast. It appears you've already progressed pretty fast, tbh, that's not sustainable, so, settle in for a more sedate progression curve.
ummm... ahead of the power curve.. nice pun. I've been around for a while. I won't give you the gory details, but I've got a fair bit of cycling/power/running/pace experience.
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UnrealMachine
Registered User
I get that. I may look into the critical power approach. I train almost exclusively for MTB, so I'm mainly interested in shorter intervals with high power outputs. I also fancy the 5-second extremely high power outputs, but that's mostly because I'm just into extremely high power outputs from my powerlifting days. Ideally I'd be a track racer, but I'm too afraid of crashing at those speeds, among other things. That being said, I would really like to improve my efforts at the longer efforts, as evidenced by where I started.
Thanks!
Yeah, I don't expect to maintain anywhere near this rate of progress. The above was actually done over 7 weeks that included 5 rest days before the last FTP test. I'd be happy to make half as much progress over the next 8 weeks. I'm gunning for 275 for my next test.
Like I said, you should stick around. We've got a good mix of triathletes, endurance and MTB riders here. I certainly welcome the discussion of the more technical aspects of training and equipment.
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Well, as the good Dr. Coggan likes to assert (pounding on the table) "it's an aerobic sport damn it!". The relevance of that is that your FTP defines what you can do in pretty much anything that lasts longer than 10 -15 min (it contributes a great deal even at shorter durations .. e.g. track pursuit), further, if you're using a "legitimate method" it should come out the same, regardless. So, if longer duration efforts (e.g. 20 min) aren't palatable to you, the critical power (CP) approach would probably be to your liking. Durations from 3- 12 min (maybe even 9) will work, so, only one would be longer, and only slightly, than the 2 x 8 min approach. By using CP, you get more info as well, such as anaerobic work capacity (AWC), if you're interested. Since I assume you're a hockey player as well, you might be interested in seeing how that changes with changes in FTP/CP. Using two short efforts of equal duration, you lose some information and can have the results influenced by AWC. CP accounts for AWC and provides it at the same time. Some would argue (Coggan included), that even the 20 min effort is to short and in some, is strongly influenced by AWC. Myself, I'm ok with it, for the most part, as long as one acknowledges this limitation. I'm digressing a bit though. Your statement makes it sound like you're training for the specificity of the event, which is intelligent, but long term progress and continued increases in FTP are likely go to come from more moderate intensity training ala "sweet spot" types of efforts. Just a thought....
That's actually a cart before the horse statement. You probably have good 5 sec power, because of your genetics and this lent itself to success in power lifting as well. Sports don't shape our physical characteristics (at least not intrinsic neuromuscular characteristics) as much as the converse. This would lend itself to success in MTB on some courses vs. others. One might ask, what is your FTP in watts/kg?
Thanks for the invite. I thought this was a hockey site. If I wanted to talk to skinning triathletes and MTBers, I'd go over to Slowtwitch
I should add, although, in theory, if different methods are used to determine FTP and they are all valid, you should come out with the same result. I will suggest though that the 2 x 8 approach is debatable in its validity. Although the CP approach actually determines CP and not FT, they will track very closely. That being said, CP will generally be higher than FT (for example CP = 260 and FT = 250), but again, they will track closely and CP is very reliable. That being said, once you settle on a method of determining FT and want to track changes, you need to use the same method. I suspect the 2 x 8 approach would give you a different value than the 1 x 20 min or certainly the 2 x 20 approach. So, if you did indeed change, you would probably want to use both approaches within a close timeframe to see the agreement upon changing. I hope that makes sense. That being said, I think the 2 x 8 was presented by CC 1) simply to present something different and 2) to present something that's a bit more palatable for the masses. The CP is well established and validated for decades and something I would be more confident in than the 2 x 8.
UnrealMachine
Registered User
I will definitely look into the CP test, if nothing else for the data. Unfortunately, I don't see it as one of the tests on trainerroad. I'll find a way to do it though.
Ex-hockey player at this point. I don't have the time or patience for the 10 or 11pm beer league games anymore. I also much prefer to MTB at this point in my life.
Well, I wasn't a naturally good athlete growing up. Did martial arts for several years and developed an okay athletic base. When I started powerlifting I could barely squat 225 to parallel (and I had done weight training for several years before that), but after a couple years of box squats and speed work I ended up around 485 @ 181 bodyweight. Currently weigh 164 and my FTP/kg is 3.45. My power curve is a little lopsided though as I can hold 1200 watts for 5 seconds and 800 for 20.
Thanks for the invite. I thought this was a hockey site. If I wanted to talk to skinning triathletes and MTBers, I'd go over to Slowtwitch
Slice!
