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

[Anrai]

Not close to a KOM myself but to cap my biggest week so far I got my first Local Legend today (only took 7 rides but it's the most convenient place for me to get some elevation in while it's still too wet to get on the trails.)
I'm still clocking a handful of incidental PRs every time I get out for one of my calmer rides, and I have a shot at this forum's pastime of pacing PMD users and just about managed to hold onto someone buzzing their 25km/h Tassie shared path limit up a 1% (not gonna be impressive to most but it's new for me.)
Also just ticked over to 500k this year (i.e. since mid-April) though I'm behind on the elevation at 4347m

[g-boaf]

I am training at a new FTP of 280w. The SST type workouts are very difficult right at the moment.

I had one today with a 40 minute block, with varying 5min sections in it. I just barely made it through that.

[Mr Purple]

Up to 5 1/2 weeks post injury today and now comfortable with both hands on the bars on the trainer.

Just trying to resist slowing up the cadence too much - will probably have to work on the bike fit to keep it at the 90-100rpm mark.

40 minutes at NP 211W this morning which seemed ok. Though the HR went up into the red and stayed there - 183bpm for the last 10 minutes which was a bit of a worry! Stupid me, the battery on the HRM was flat. A relief to find out at least!

Will be a while before I'm outdoors still. Very little pain but the occasional spasm on unplanned movements which is not great on a bike. Almost a full range of movement of the shoulder now at least.

[warthog1]

Not exactly training, as an ageing neverwas who no longer races, but anyway...
AFL Grand Final day yesterday. My interest level is fractionally above zero, however for many others here in Vic it is very popular. Went for a ride during the day yesterday, that tail end of the ride was during the game. Great conditions, hardly any vehicles on the road!
Hope I have the day off next year too.

[g-boaf]

The weather was not very good today - although it didn't rain it threatened to so I didn't chance riding outside.

2x Zwift workouts in the morning (both SST/ over-under type) and a longer ride on Zwift this afternoon.

I'm getting a bit fed up with not doing longer rides outside at the moment.

[am50em]

Been OS for all of September, returning 1 October. No bike so jogs in park, indoor rowing and weights when available and of course walking. Looking forward to being back on the bike. Hoping I haven't lost too much fitness. Running VO2max has remained constant. Have spent quite a bit of time at altitude so may get some benefit from that.

[g-boaf]

Almost certainly if you've done running or something else at altitude you should get the benefit.

A week of riding in the Alps in France is enough for me to come back with a massive fitness increase - you ride at normal flat-land altitudes of Sydney and you are going really quick. It lasts for a few weeks then eventually wears off.

The most difficult thing is if you really pushed yourself hard riding overseas then you have to be careful flying back that you don't get a virus like a cold or flu. I had that a couple of times.

Running was never something I was good at (and didn't enjoy it either) but not I can't even do that if I try. Respect to those who can.

[am50em]

Running is an overstatement of what I do but I figure it's good for the bones and when travelling its easy to pack some running gear. Just walking at 3600m was hard enough! But most of time just living at anywhere from 800m to 1800m for 18 days. So far managed to avoid injury and sickness (unlike last trip in Feb).

[warthog1]

Good for bone density you'd think.
I'd have a go now due to osteopenia but L5/S1 microdiscectomy precludes it.

[am50em]

Lifting weights is also good for bone density if you can do that instead if running. I have found my upper body strength has dropped considerably since retirement. I used to be able to do a few pullups but now cannot do one. The hotel gym has an assisted pullup machine. I needed more than 50% of body weight in order to do a few pullups.
Will do indoor rowing more consistently and add in body weight exercises as well as jogging and cycling.

[Mr Purple]

Been OS for all of September, returning 1 October. No bike so jogs in park, indoor rowing and weights when available and of course walking. Looking forward to being back on the bike. Hoping I haven't lost too much fitness. Running VO2max has remained constant. Have spent quite a bit of time at altitude so may get some benefit from that.

As someone who's done that a few times including recently just be prepared for a very high heart rate when you get on the bike!

I assume it's because the cardiovascular volume/blood parameters change in that four weeks off the bike, but your muscle strength and peripheral circulation is the same.

So your heart has to work extra hard pumping the blood around the plumbing.

Even two weeks in Japan had me averaging 182bpm for the first hour of the Tour de Brisbane, and when I stepped up my virtual Fulgaz KOMs this week I was easily topping 190bpm. The weird thing is because your body isn't working as hard to do it, you don't notice except on the HRM.

Fortunately it only takes a week or two to settle.

[am50em]

Yes, I have noted the HR changes after previous holidays. I am hoping the time at altitude will have kept the red blood cell count high. I will see in a couple of days!

Aerobic capacity is the first thing to be affected, as VO2 max decreases significantly in the first month of inactivity. This is caused by declines in blood volume, a drop in red blood cell count, and an overall reduction in cardiac output. With less oxygen available to reach your muscles, your heart rate increases to compensate, raising RPE (rate of perceived exertion) across the board.

https://www.trainerroad.com/blog/detrai ... e-fitness/

[Mr Purple]

Yep, my relative effort on Strava last week was 722 for a mere 180km/2500m.

The highest I've seen it including a bunch of weeks at well over 300km.

[g-boaf]

I've set my Kickr Bike to a bigger gear combination from the SRAM 12 speed gearing chart compared to what I use on my road bike and I'm hitting Alpe du Zwift quite a lot this week.

There are a few sections when it gets to 14% gradient where I'm down at 60rpm - but hopefully getting stronger from it.

[am50em]

Arrived home last Tuesday and developed cold symptoms that night! Sigh. Finally recovered from that and an atrial fibrillation episode started. Gone after 12 hours and a few pills. So finally went for first ride in 5 weeks yesterday. Took it easy and heart rate remained normal, VO2max estimate remained the same as before. Everything felt good. Touch wood!

[Mr Purple]

Yep, I had a cold over the weekend and it knocked me about a surprising amount. Recovered pretty well now.

So I got sick of the seatpost on my Kickr bike slipping back to 85mm every time and just raised the whole frame to the next setting.

Because I didn't lower the seatpost I expected it to be a mile high. But no, jacked to the sky and initially looking way higher than I'd normally ride it seems to fit perfectly and I'm much more comfortable.

It's going to be annoying if the only reason I've been climbing standing is because my saddle has been too low all this time. Brings home the importance of a bike fit I suppose!

[Mr Purple]

9 weeks post injury now and FTP back up to 4.44W/kg, though VO2Max is down a bit to 62.1.

Mainly a strength thing. Mind you my FTP always floats around this level in summer because it's just too hot.

Hopefully outside again in three weeks.

[g-boaf]

Yep, I had a cold over the weekend and it knocked me about a surprising amount. Recovered pretty well now.

So I got sick of the seatpost on my Kickr bike slipping back to 85mm every time and just raised the whole frame to the next setting.

Because I didn't lower the seatpost I expected it to be a mile high. But no, jacked to the sky and initially looking way higher than I'd normally ride it seems to fit perfectly and I'm much more comfortable.

It's going to be annoying if the only reason I've been climbing standing is because my saddle has been too low all this time. Brings home the importance of a bike fit I suppose!

I did the same on my kickr bike as well, raised the height of the bike from B to C and then dropped the seat post by same among. Way more comfortable as well. I rode for about 1h:15min but felt totally comfortable at the end.

[Anrai]

I'm slow as heck because I didn't wanna blow up again, but I made it to the top of a trail climb (Knocklofty in Hobart) I've had my eye on and already had to back out of once.
I don't know how accurate Strava estimates are but it reckons I was holding a 250w average for 50 minutes, which I think is new territory for me. Then I took a wrong turn and earned myself another 100m climb up some streets that apparently hit 20% in parts.

I still haven't completely emptied myself on a ride yet, so I'm not sure what my limits are there.