Cycling Workouts: Discussion/Encouragement/Sharing/Banter

[Ming the Merciless]

Some big gear low cadence work. Lovely morning temperature and birds happily singing away

 

[Norry1]

I'm interested in the low cadence work.

Yesterday I asked my Coach if he can monitor my peak torque and how that relates to my peak power (or not). It will be fascinating to see if av and peak torque increase when I do weights or do low cadence work like you are. Roy said he'd not done this before but would have a look. I'll report back if there are any nuggests coming back.

 

[bobinski]

I really like this guys YT video's anyway but strangely yesterdays had a bit about torque:


View: https://www.youtube.com/watch?v=SOOzXb9RNKg&ab_channel=tristantakevideo

 

[Norry1]

I really like this guys YT video's anyway but strangely yesterdays had a bit about torque:


View: https://www.youtube.com/watch?v=SOOzXb9RNKg&ab_channel=tristantakevideo

Thanks Bob. Not seen him before. I'll have a look later.

 

[HLaB]

I hummed and hahhed all day about getting of the train early and doing tonight’s workout on the commuter bike by RPE (Rate of Perceived Exertion, aka feel) . In the end though I decided doing a workout with a laptop probably wasn’t a good idea so rushed home to ditch it and get my TT bike. However, doh, it would have took too long to get out, so I grabbed the good road bike which has a power meter and headed out to do the scheduled workout, Kennedy -2.
Apart from the start when, I pressed the lap button a couple of times instead of stop/start and decided to reset the workout, I think I wasn’t too far off the target.

Light was fading fast though and instead of a Z2 cool down I had a bit of a tempo session to the Stilton overbridge (I'd really wanted to do some Z2).

I decided to stop there and clip my front light on.
By the time I’d done a proper cooldown, those lights were needed.

Lol, and the camera flash (I’d forgot it was set to auto flash)

 

[Norry1]

I hummed and hahhed all day about getting of the train early and doing tonight’s workout on the commuter bike by RPE (Rate of Perceived Exertion, aka feel) . In the end though I decided doing a workout with a laptop probably wasn’t a good idea so rushed home to ditch it and get my TT bike. However, doh, it would have took too long to get out, so I grabbed the good road bike which has a power meter and headed out to do the scheduled workout, Kennedy -2.
Apart from the start when, I pressed the lap button a couple of times instead of stop/start and decided to reset the workout, I think I wasn’t too far off the target.
View attachment 691091
Light was fading fast though and instead of a Z2 cool down I had a bit of a tempo session to the Stilton overbridge (I'd really wanted to do some Z2).

View attachment 691092

View attachment 691093
I decided to stop there and clip my front light on.
By the time I’d done a proper cooldown, those lights were needed.
View attachment 691094

Lol, and the camera flash (I’d forgot it was set to auto flash)

View attachment 691095

Nice work.

 

[Ming the Merciless]

I'm interested in the low cadence work.

I’m not a gym person, so low cadence it is. It’s hard to disentangle it from all the other training I do. But my average speeds over multi hour durations are moving nicely in the right direction, and as a combination it seems to be working.

 

[Ming the Merciless]

A 3 hour Z2 outing today. Lots of poppies on the No mow May verges. Lovely out.

 

[Norry1]

Yesterday was the local club BASH Chaingang. I chose the fastest group and knew I would get a kicking.

The route is 2 x 9.4 mile laps with a final 6 mile leg afterwards. The big dogs were out and the first lap was the fastest ever - I knocked 2 minutes off my best time (2021) which was also in a BASH. Intervals.ice shows that I dipped my W Bal to zero twice and on the second time I just dropped off the back - I was the 3rd in the group to drop. Only 5 of 9 stayed the whole route.

I joined up with 3 others who had dropped from slower groups and towed them around the rest of the ride.

When I dropped after 25 mins, my NP was 295W - and it was 274W by the end of the hour which explains why I feel beaten up today.

Good prep for my first race on Sunday.

Day off today.

 

[bobinski]

I was going to have a go at the zwift mozaic workout but thought i wouldn't have the legs. It was probably the right call

So i did this instead having raised my ftp to 235 and at the end of it felt fine. Well, that i needed another set. I think i had best try mozaic or something similar in Systm.

 

[Legs]

I was going to have a go at the zwift mozaic workout but thought i wouldn't have the legs. It was probably the right call

View attachment 691189

I don't know if you read ZwiftInsider, but Eric Schlange has been keeping a diary of his progress through the Build Me Up workout series, and Mosaic is the first one he's failed on.

I was thinking of doing Novanta this morning, but saw that there was a 5:05 race instead.

 

[bobinski]

I don't know if you read ZwiftInsider, but Eric Schlange has been keeping a diary of his progress through the Build Me Up workout series, and Mosaic is the first one he's failed on.

I was thinking of doing Novanta this morning, but saw that there was a 5:05 race instead.

I did see that which is why i had a look. Reminds me of some of the longer sufferfest workouts such as To get to the other side, Nine hammers, , The shovel and A very Dark Place, though it doesnt look as bad as The Kitchen sink ( mashup) -which i have NOT done.

Enjoy.

 

[Legs]

I did see that which is why i had a look. Reminds me of some of the longer sufferfest workouts such as To get to the other side, Nine hammers, , The shovel and A very Dark Place, though it doesnt look as bad as The Kitchen sink ( mashup) -which i have NOT done.

Enjoy.

Oh, the race was 5:05am! I missed the winning move, burnt all my matches soloing across the 5s gap to the lead group and went straight out of the back on the next incline!

The hardest workouts I’ve tried are the Minute Man that I documented a few weeks ago, and May Hayman’s Paris-Roubaix.

 

[IrishAl]

I’m still following the Garmin coaching plan - into week 5 now which is mainly base / endurance stuff with one harder work out per week. I say harder but in reality I’ve been training much harder on Zwift over the spring. Anyhow I’ll continue to follow this plan and hopefully see the base build bring its benefits come the tougher workouts later on.

Today was 3 min Z5 and then 10 min Z4. I’m starting to get the hang of this outdoor intervals stuff but still get disrupted be traffic or slow farm vehicles 😂

Like @HLaB i also dusted down my TT bike for the first outdoor outing on it in 4 years. Felt good on it apart from the creaking bottom bracket and loose bar end shifter.

Running training was going well but I’ve had to knock it on the head as I’ve gone and pulled a hamstring / groin. Cycling isn’t an issue but it’s still sore walking uphill and I darent try to run and that’s after 9 days rest. Big of a bummer as I was actually enjoying the running.

 

[HLaB]

Yesterday was the local club BASH Chaingang. I chose the fastest group and knew I would get a kicking.

The route is 2 x 9.4 mile laps with a final 6 mile leg afterwards. The big dogs were out and the first lap was the fastest ever - I knocked 2 minutes off my best time (2021) which was also in a BASH. Intervals.ice shows that I dipped my W Bal to zero twice and on the second time I just dropped off the back - I was the 3rd in the group to drop. Only 5 of 9 stayed the whole route.

I joined up with 3 others who had dropped from slower groups and towed them around the rest of the ride.

When I dropped after 25 mins, my NP was 295W - and it was 274W by the end of the hour which explains why I feel beaten up today.

Good prep for my first race on Sunday.

Day off today.

Tonight was my chaingang, most folk were away so it was only a 3 up though. I was supposed to be saving my legs for Saturday's 50miles TT it never quite worked out like that though.