Cycling Workouts: Discussion/Encouragement/Sharing/Banter

[Ming the Merciless]

Long tempo efforts today. Done outside.

 

[IrishAl]

Yesterday was a lie in for me after a late night on Friday. Got out for an hour workout late Saturday afternoon. Zwift was tempting me to stay indoors but it was dry and warm outside so it was good to get out in the road. 4 x 5mins at hZ4.

Today was 3h endurance again outside. Too warm for October really but won’t complain.

 

[HLaB]

My mate had a tempo with 10s sprints session on Saturday, sitting on his wheel during the tempo bit was more like Endurance with sprints for me. Lol I think he said he average 268w but I only averaged 146w (168w NP); although my ride to the start excluding the 21s dash through the temporary traffic lights was probably a lot easier than his.

 

[Ming the Merciless]

My mate had a tempo with 10s sprints session on Saturday, sitting on his wheel during the tempo bit was more like Endurance with sprints for me. Lol I think he said he average 268w but I only averaged 146w (168w NP); although my ride to the start excluding the 21s dash through the temporary traffic lights was probably a lot easier than his.
View attachment 709427

Just shows how much energy expenditure you save drafting behind someone. They are pushing the air out the way for you.

 

[Ming the Merciless]

Did my hill repeats VO2 Max session this morning. Broke my record of three weeks ago and dipped under 3.5 minutes for first time. Felt good and completed 4 repeats before continuing the loop and home.

 

[Norry1]

Did my hill repeats VO2 Max session this morning. Broke my record of three weeks ago and dipped under 3.5 minutes for first time. Felt good and completed 4 repeats before continuing the loop and home.

Awesome

 

[HLaB]

Still good weather down here so I used TrainerRoads 'Alternates' function again to change my 1h SS work out to a 45min one which I could do on my Commute by RPE (5*6 at SS). Do on my commute being a loose term as the commute is a little short for it, so I have to go in the wrong direction to finish off 45min workouts. Today that that added 4miles onto my commute. Looking at the map though I can loop in future so that’s only a couple of miles.

 

[gbs]

I need to do some rehab. I have access to an exercise bike with a watt meter that will give average powers for 20 mins FTP sessions.

My current FTP20 is 150 watts. Does any one have a view on realistic targets for FTP? Please bear in mind that a) I am now 81yrs old, b) cancer surgery last year reduced my lung size by 18%,

My thinking is that I should 3 ride sessions each week - 2 road rides targetting totals of 100k and 1000m vertical gain plus one FTP session.

 

[HLaB]

Horibble wet and dark tonight albeit mild so it was indoors for my SS workout tonight. I had TrainerRoad's ‘Half Dome’ in my calendar tonight. A ramp up and down again to/from 5x8mins at SS.







Looks like my HR monitor dropped out in the 2nd interval and whilst I tried to up my cadence at times it still wasn’t great. Maybe when it cools down I’ll feel more comfortable for it to up itself naturally. Its supposed to drop near 10deg C at the weekend after all this

Tonight in the pain corridor :-/

 

[Ming the Merciless]

Some Z2 today and back not long before proper rain moved in.

 

[HLaB]

I need to do some rehab. I have access to an exercise bike with a watt meter that will give average powers for 20 mins FTP sessions.

My current FTP20 is 150 watts. Does any one have a view on realistic targets for FTP? Please bear in mind that a) I am now 81yrs old, b) cancer surgery last year reduced my lung size by 18%,

My thinking is that I should 3 ride sessions each week - 2 road rides targetting totals of 100k and 1000m vertical gain plus one FTP session.

Its hard to give you an exact number (especially with all you've been through) and it'll depend upon your weight and ambition. Whilst this is a running site, its suggestion (or my reading of their table) of circa 2w/kg seems reasonable.

https://hetgeheimvanhardlopen.nl/en/what-level-is-your-running-power-the-performance-index/

 

[Norry1]

I need to do some rehab. I have access to an exercise bike with a watt meter that will give average powers for 20 mins FTP sessions.

My current FTP20 is 150 watts. Does any one have a view on realistic targets for FTP? Please bear in mind that a) I am now 81yrs old, b) cancer surgery last year reduced my lung size by 18%,

My thinking is that I should 3 ride sessions each week - 2 road rides targetting totals of 100k and 1000m vertical gain plus one FTP session.

Assuming your doctor has okayed or suggested this, I wouldn't worry about an FTP target at this point - but focus on total riding time for a while. Once you have done this a while, you can establish targets.

Probably worth adding in some brisk walking and some strength work.

 

[Ming the Merciless]

Some low cadence big gear efforts in rain and mist today. Just 20 mins as still in fitness maintenance rather than build at moment. Temps have dropped somewhat from yesterday.

 

[Norry1]

I've re-signed back with my coach 2 weeks earlier than planned and will be bcak on the Traing Wagon as of Monday.

 

[HLaB]

I had an 90mins Threshold wo in my calendar tonight but as per the last few weeks I used TrainerRoad's ‘Alternates’ function to select a 60 mins one to let me clean up and wind down before bed. Alternates gave me Cloud Ripper -4 a 3x9mins under over session (2mins under, 1min over x 3)







My cadence under load still isn’t great just now (it has been

) but I think its moving in the right direction by leaving the resistance set to 25% and varying my gears and cadence around it. It felt relatively easier than last nights SS work out with todays temperature drop. It was only 1deg C cooler in the pain corridor but its been about 10deg C cooler out doors.