Cycling Workouts: Discussion/Encouragement/Sharing/Banter

[bobinski]

Do you want me to have a look at the workloads I put out when I did the Pyr RAID? We are similar weights so there may be some useful info.

Yeah, why not. Thanks.

 

[bobinski]

I just rowed for 30 min, nice and steady and then did this. I had a little bit more in the tank at the end so a days rest now before an intervals session or another long endurance ride.

 

[cyberknight]

Do you follow any sort of plan or just go by feel?

sorry missed this earlier
I dont usually zwift tbh , im only hammering it as mrs ck convalescing so im off work so im just hammering away when i can .
Usual routine is 10 mile each way commute mon-fri then a metric century club ride at the weekend

 

[Norry1]

This workout went well. It wasn't hard enough and I could repeat those 7min nearly 100% efforts few more times.

Good stuff. Normally you'd be looking at a min of 10 minute intervals at Threshold.

 

[Norry1]

Do you want me to have a look at the workloads I put out when I did the Pyr RAID? We are similar weights so there may be some useful info.

Yeah, why not. Thanks.

DAY	Time	Miles	Elev (feet)	Weighted Av Power	Work (Kj)	Link
1	06:24:36	102.5	7,454	183	4,007	https://www.strava.com/activities/1055170011
2	07:29:21	75.8	11,493	181	4,467	https://www.strava.com/activities/1056743600
3	08:50:14	112.2	12,552	164	4,653	https://www.strava.com/activities/1058604530
4	08:40:48	102.2	11,838	154	4,134	https://www.strava.com/activities/1059797824
5	03:37:39	58.6	2,201	153	1,714	https://www.strava.com/activities/1060984133
TOTAL		451	45,538		18,975

It is quite interesting looking at the stats this way - not done it before. Strava gives weighted av power rather than NP and they are slightly different.

 

[JuhaL]

Good stuff. Normally you'd be looking at a min of 10 minute intervals at Threshold.

Yup, about 10min intervals seems to be good for now. With small steps it’s easy to increase the duration or resistance of intervals.

 

[bobinski]

DAY	Time	Miles	Elev (feet)	Weighted Av Power	Work (Kj)	Link
1	06:24:36	102.5	7,454	183	4,007	https://www.strava.com/activities/1055170011
2	07:29:21	75.8	11,493	181	4,467	https://www.strava.com/activities/1056743600
3	08:50:14	112.2	12,552	164	4,653	https://www.strava.com/activities/1058604530
4	08:40:48	102.2	11,838	154	4,134	https://www.strava.com/activities/1059797824
5	03:37:39	58.6	2,201	153	1,714	https://www.strava.com/activities/1060984133
TOTAL		451	45,538		18,975

It is quite interesting looking at the stats this way - not done it before. Strava gives weighted av power rather than NP and they are slightly different.

I am beginning to wish i hadn't asked That's a frigging hard 4 days before the largely downhill 5th day to the coast.

If you open them in intervals icu do you get NP?

 

[bobinski]

A link to Joe Friel's blog for us older peeps:
https://joefrieltraining.com/blog/

Part 2-don't take a day off!

 

[Norry1]

I am beginning to wish i hadn't asked That's a frigging hard 4 days before the largely downhill 5th day to the coast.

If you open them in intervals icu do you get NP?

I don't have data in intervals.ice going back that far. When I started using intervals I wasn't a supporter so it didn't downlaod everything. Do you know how I do a new global synch going back that far?

 

[bobinski]

I don't have data in intervals.ice going back that far. When I started using intervals I wasn't a supporter so it didn't downlaod everything. Do you know how I do a new global synch going back that far?

No idea how far back you can go:

But you can upload individual fit etc files.

 

[Ming the Merciless]

Today was VO2 max day. 5 sets of 9 x 30/30 with 2.5 mins recovery between sets. Like a lot of these shorter interval lengths they seem relatively easy at first but it catches up as you work through the intervals and sets; as my heart rate trace shows. Heart rate strap dropped out briefly in last set, think I need the strap a bit tighter.

These are always intimating when I have this many sets. But as I’ve learnt just execute each interval well, recover, and go again; don’t worry about anything beyond that.

Always have some upbeat music playing during these sessions. I’m working too hard to watch something or listen to a podcast.

Got a couple of hours of Z2 endurance tomorrow.

 

[CXRAndy]

I am beginning to wish i hadn't asked That's a frigging hard 4 days before the largely downhill 5th day to the coast.

If you open them in intervals icu do you get NP?

I like those sawtooth profiles, Z2 to the top, refuel, recover on the descent do it again.

The NP I would have thought very close to ave power being these are Z2 efforts and putting in small bursts of energy is detrimental to reserves of energy. Martin's efforts were in the main Z2 each day

 

[JuhaL]

Garmin is suggesting to me to do VO2max workout today where is 4x3min 113% intervals. Totally that workout will last 48min. We’ll see how much energy i have left after work.

 

[Legs]

Today was VO2 max day. 5 sets of 9 x 30/30 with 2.5 mins recovery between sets. Like a lot of these shorter interval lengths they seem relatively easy at first but it catches up as you work through the intervals and sets; as my heart rate trace shows.

It seems that in the second, third and fourth sets, you were coping well with the recovery and even managing to get your HR down lower at the end of the set than it had been in the middle.

Out of interest, what intensity were the on/offs for the intervals? I did this this morning, which was my first experience of 40/20s (albeit not many of them). It seems that there's little consensus about what intensities are best for 40/20, but most coaches' versions are around 113%/50% to 120%/50%.

You'll see that the first set was incorrectly configured as 40/30s, which gave just a touch more recovery time, and you can see the effect on my HR below. In the second set, there's nowhere near the same pattern because you just don't get the time to recuperate!

It's also noticeable how much position on the bike affects HR. I stood up during the 10-minute recovery to adjust my shorts, and my HR went up 8bpm!

 

[bobinski]

I like those sawtooth profiles, Z2 to the top, refuel, recover on the descent do it again.

The NP I would have thought very close to ave power being these are Z2 efforts and putting in small bursts of energy is detrimental to reserves of energy. Martin's efforts were in the main Z2 each day

Martin spent a lot more time at anaerobic or vo2 max than in z2. Day 1 for example. I appreciate you are trying to be positive and encouraging Andy but unless Martin says these zones are out of wack it properly reflects the efforts i expect to make.