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

[g-boaf]

Epic KOM on Zwift yesterday afternoon - was actually just riding with a friend but decided to push up that climb and wait at the top.

I had 22:12 with 265w average and 165bpm average HR, maxed at 185 at the top.

I beat one of the Dot Riders to get the KOM jersey.

[g-boaf]

Fulgaz today - a lap of Hautacam.

That thing has some steep parts!

[Mr Purple]

Returning back to things after two weeks overseas and some sort of virus last week.

The return to training is always a funny one - looking at the research I suspect the only real issue after two weeks is the deconditioning in regards to cardiac output and stroke volume. You can still sort of do everything ok, but at the expense of a much higher heart rate - like you don't have quite so much blood.

Either way it's annoying I absolutely flogged myself at the TdB with 3 hours at 179W average/214W NP and a HR of 167. Only to back up on a Z2 training ride two days later with 1:15 at 179W average/214W NP and a HR of 154. So it all comes back very quickly.

One of the Fulgaz riders who occasionally cheats took out two of my KOMs yesterday (while cheating just very slightly) so I thought I'd try some intensity stuff today. Absolutely obliterated him on both (I'm talking 20 seconds off a 1:46 KOM) so I'd say we're back in business. Showed him who's boss at least.

It's always a surprise when you actually recover lost fitness.

[g-boaf]

Superbagneres on Fulgaz today - average 231w.

I was running on just an espresso coffee this morning. No outside riding because the weather looks poor.

The climb: http://thecolcollective.com/col-collect ... erbagneres

[g-boaf]

Did some 10x1min this morning and then a 3x10min at 4.8w/kg.

That 3x10min should have been a 4x10min but I skipped the last 10min block as I thought I probably wouldn't make it through that. The first two blocks were okay but the 3rd one started to get tougher.

I cooled off with 16km ride with the regular "A" Constance group in Zwift.

[g-boaf]

Got the FTP higher today - up 20w.

I also hit 318w for 5 minutes and 5 seconds at 194bpm.

[Mr Purple]

Got the FTP higher today - up 20w.

I also hit 318w for 5 minutes and 5 seconds at 194bpm.

Ouch on the HR!

Good to see mine's not too outlandish. Did 10 minutes at that exact same power this morning and 187bpm. I find 190bpm+ a bit uncomfortable - that peaked at 195bpm.

Think the days of 205bpm+ are past, which is probably a good thing!

[g-boaf]

I think we are both getting old! 194bpm was absolutely max effort, no more to possibly give from the heart rate.

Maybe if I wanted to really kill myself I might have been able to hold 380w for another minute but at that heart rate unlikely. Unlike these young riders I don't have the ability to suffer that badly.

This was a ramp test going 5 minutes easy warm up (which I did about 150w) them 100, 120, 140, 160, 180, 200, 220, 240, 260, 280, 300, 320, 340, 360, 380, 400, 420w etc, each block for a minute. It feels so easy until you get to 320w section then you know you are working. Still pretty happy to complete the 360w block. I had around 85rpm cadence for the whole lot.

[Mr Purple]

I think we are both getting old! 194bpm was absolutely max effort, no more to possibly give from the heart rate.

Maybe if I wanted to really kill myself I might have been able to hold 380w for another minute but at that heart rate unlikely. Unlike these young riders I don't have the ability to suffer that badly.

This was a ramp test going 5 minutes easy warm up (which I did about 150w) them 100, 120, 140, 160, 180, 200, 220, 240, 260, 280, 300, 320, 340, 360, 380, 400, 420w etc, each block for a minute. It feels so easy until you get to 320w section then you know you are working. Still pretty happy to complete the 360w block. I had around 85rpm cadence for the whole lot.

Sometimes I think fitness is ultimately derived from your willingness and ability to suffer more than any actual physical attributes.

I swear at maximal effort there's a little switch that engages that just isolates your brain from what your body is doing because it hurts too much. It's how well your switch works that determines how fast you are.

Yep. 195 hurts. I'm pretty sure it's not actual chest pain, but you certainly become aware that your heart can't beat any faster. I figure if you're routinely getting to 110% age predicted maximum heart rate it's a good sign that all the heart plumbing is working pretty well at least.

[am50em]

. I figure if you're routinely getting to 110% age predicted maximum heart rate it's a good sign that all the heart plumbing is working pretty well at least

Or you're suffering from SVT like me.
With meds I don't get much above 140 theses days, not that I really try. But riding is still fun and sometimes like to test on the steep climbs out of the gorges

[g-boaf]

. I figure if you're routinely getting to 110% age predicted maximum heart rate it's a good sign that all the heart plumbing is working pretty well at least

Or you're suffering from SVT like me.
With meds I don't get much above 140 theses days, not that I really try. But riding is still fun and sometimes like to test on the steep climbs out of the gorges

The way to go there would be to get as much muscle strength as possible in legs and core. Although your heart function may not be like it should, hopefully the strength can help with speed.

[am50em]

Good advice, being over 60 really need to work on the muscle strength. I don't think the slower heart rate affects my performance in general, just at really hard intervals.

[foo on patrol]

Got the FTP higher today - up 20w.

I also hit 318w for 5 minutes and 5 seconds at 194bpm.

Ouch on the HR!

Good to see mine's not too outlandish. Did 10 minutes at that exact same power this morning and 187bpm. I find 190bpm+ a bit uncomfortable - that peaked at 195bpm.

Think the days of 205bpm+ are past, which is probably a good thing!

I was hitting 205bpm at 62 and maintaining an average of 187bpm for a 10km TT. I also don't lose power when going 190bpm+ when at the pointy end in a sprint. One of my mates loses power if he goes over 150bpm, so everyone is different and he is 1yr younger than me. It did freak the youngins out when they saw those numbers. My Dr is fine with it and so was a specialist.

Foo

[g-boaf]

Got the FTP higher today - up 20w.

I also hit 318w for 5 minutes and 5 seconds at 194bpm.

Ouch on the HR!

Good to see mine's not too outlandish. Did 10 minutes at that exact same power this morning and 187bpm. I find 190bpm+ a bit uncomfortable - that peaked at 195bpm.

Think the days of 205bpm+ are past, which is probably a good thing!

I was hitting 205bpm at 62 and maintaining an average of 187bpm for a 10km TT. I also don't lose power when going 190bpm+ when at the pointy end in a sprint. One of my mates loses power if he goes over 150bpm, so everyone is different and he is 1yr younger than me. It did freak the youngins out when they saw those numbers. My Dr is fine with it and so was a specialist.

Foo

Heart rate on its own doesn’t tell too much, a very high heart rate could mean a number of things - so you need to also look at the power and compare the two over time.

My heart rate generally stays relatively low - I have to absolutely be smashing myself for it to go way up. I guess it means that all my riding is working.


Yesterday doing 3x 10x30sec at 350w and 5.9w/kg (with short 190w rest) heart rate was not way up so legs were complaining but everything else okay.

[foo on patrol]

Ouch on the HR!

Good to see mine's not too outlandish. Did 10 minutes at that exact same power this morning and 187bpm. I find 190bpm+ a bit uncomfortable - that peaked at 195bpm.

Think the days of 205bpm+ are past, which is probably a good thing!

I was hitting 205bpm at 62 and maintaining an average of 187bpm for a 10km TT. I also don't lose power when going 190bpm+ when at the pointy end in a sprint. One of my mates loses power if he goes over 150bpm, so everyone is different and he is 1yr younger than me. It did freak the youngins out when they saw those numbers. My Dr is fine with it and so was a specialist.

Foo

Heart rate on its own doesn’t tell too much, a very high heart rate could mean a number of things - so you need to also look at the power and compare the two over time.

My heart rate generally stays relatively low - I have to absolutely be smashing myself for it to go way up. I guess it means that all my riding is working.


Yesterday doing 3x 10x30sec at 350w and 5.9w/kg (with short 190w rest) heart rate was not way up so legs were complaining but everything else okay.

That's why I said I don't lose power at those rates and a mate that was way fitter than me loses power above 150bpm. BPR also is a good indicator of how your fitness is going or if you are sick and that is my personal experience and observation.

Foo

[Mr Purple]

370W for 5 minutes on a Cootha Front this morning. 12th fastest time of the year overall - happy with that considering it was blowy and raining.

VO2Max 70+ for the first time in a long while!

[am50em]

VO2Max 70+ for the first time in a long while

Nice!
Having the holiday was good for your recovery and then build up to a higher level.

[g-boaf]

I had an unexpected 15 minutes at 270w - due to joining a Zwift event a few minutes late I had to chase the group back.

Riding outside is suffering with the very wet weather. I have no interest in risking the slippery conditions.

[warthog1]

Riding in the wet is cold, sloppy and miserable. It is hard on your driveline and makes everything filthy.
Not enjoyable. Yep zwift is better.

[Mr Purple]

I had an unexpected 15 minutes at 270w - due to joining a Zwift event a few minutes late I had to chase the group back.

Riding outside is suffering with the very wet weather. I have no interest in risking the slippery conditions.

I've had three wet rides in a row this weekend.

8 week power records on each one. I think it helps that there's degrees of how wet the road is. This weekend it's been pretty much just a light drizzle so you can still grip. If it gets any heavier you have to hold back a bit while climbing. Absolutely no descending records set though, I've been taking it pretty easy.

394W for 3 minutes today and an eFTP upgrade to 307W. I suspect it's mainly the cooler weather. Feels good though!

[g-boaf]

Did a lap and a bit with the "Big Mig" bot in Zwift on Tempus Fugit. That bot with the Pinarello Espada bike sits on 6.3w/kg and over 500w - a lap was all I could manage at 265w and then I was totally destroyed.

Overtaking it? No chance, just trying to hang on. One of the quick French riders had about 10w more than me average and he was almost dead as well, then went back for more.

I ended up spending rest of the time with the Constance group.