The training thread: How was yours? (today/yesterday/etc)
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby g-boaf » Wed Apr 03, 2024 5:40 am
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.
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby g-boaf » Wed Apr 17, 2024 6:32 pm
That thing has some steep parts!
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby Mr Purple » Thu Apr 18, 2024 12:32 pm
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.
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby g-boaf » Sat Apr 20, 2024 8:29 am
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
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby g-boaf » Thu Apr 25, 2024 10:26 pm
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.
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby g-boaf » Thu May 02, 2024 6:38 pm
I also hit 318w for 5 minutes and 5 seconds at 194bpm.
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby Mr Purple » Fri May 03, 2024 11:39 am
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!
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby g-boaf » Fri May 03, 2024 1:01 pm
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.
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby Mr Purple » Fri May 03, 2024 2:26 pm
Sometimes I think fitness is ultimately derived from your willingness and ability to suffer more than any actual physical attributes.g-boaf wrote: ↑Fri May 03, 2024 1:01 pmI 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.
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.
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby am50em » Fri May 03, 2024 3:07 pm
Or you're suffering from SVT like me.. 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
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
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby g-boaf » Fri May 03, 2024 4:52 pm
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 wrote: ↑Fri May 03, 2024 3:07 pmOr you're suffering from SVT like me.. 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
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
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby am50em » Fri May 03, 2024 5:42 pm
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby foo on patrol » Fri May 03, 2024 9:59 pm
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
Goal 6000km
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby g-boaf » Sat May 04, 2024 5:17 am
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.foo on patrol wrote: ↑Fri May 03, 2024 9:59 pm
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
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.
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby foo on patrol » Sat May 04, 2024 9:17 am
g-boaf wrote: ↑Sat May 04, 2024 5:17 amHeart 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.foo on patrol wrote: ↑Fri May 03, 2024 9:59 pm
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
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
Goal 6000km
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby Mr Purple » Sat May 04, 2024 10:33 am
VO2Max 70+ for the first time in a long while!
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby am50em » Sat May 04, 2024 11:56 am
Nice!VO2Max 70+ for the first time in a long while
Having the holiday was good for your recovery and then build up to a higher level.
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby g-boaf » Sun May 05, 2024 7:05 am
Riding outside is suffering with the very wet weather. I have no interest in risking the slippery conditions.
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby warthog1 » Sun May 05, 2024 9:49 am
Not enjoyable. Yep zwift is better.
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby Mr Purple » Sun May 05, 2024 11:10 am
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!
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby g-boaf » Mon May 06, 2024 9:45 pm
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.
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby am50em » Fri May 24, 2024 11:18 am
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby Mr Purple » Sun Jun 09, 2024 11:49 am
Pretty happy with how things turned out - though lost a faster group because a crash in front of me blocked the road, solo'd for 20km and then snapped an RD cable with 50km to go so did the hilly bit with 11th and 22nd.
Weirdly that didn't slow me down - I ended up dropping my group because I had to keep up the momentum. Normalised power of just under 4W/kg for just under 4 hours has never been so slow!
Really need Di2 next. On the positive side nutrition strategy was on point and my power didn't fade in the slightest over the four hours. And I didn't hallucinate from lack of sugar, which is also nice.
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby jasonc » Sun Jun 09, 2024 12:56 pm
is it disc or rim brake? i have a set of R785 shifters, battery and di2 cables for sale. these are hydro brakes. you'd just need to add derailleurs and some hydro cables
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Re: The training thread: How was yours? (today/yesterday/etc)
Postby Mr Purple » Sun Jun 09, 2024 1:49 pm
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