2009 Ftp - Page 3

Kiss of death to post an update here
Best w/o's lately:
431W x 20-min, 425W x 26-min on relatively fresh legs (around + 5 tsb)
Lotsa 400W x 30-35min ergo, free-form, 3D (mid-week)
391W x 56-min on relatively tired legs (Sunday evening -30 tsb)
No races for another three months so I've been more concerned with building CTL vs trying to raise the celing. Currently pushing 105 Tss/d or about 10pts higher than last winter.

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rmur

We've had reports that Elvis has been seen on the moon and now we know that Big Mig trains on a Computrainer in the frozen north... 431watts. I can hold that for about 1 minute tops!

I'm heavy

Here's tonight's main set if you're interested. Not my best paced effort but I'll take it

Attached Files

Workout Screenshot.doc (87.0 KB, 113 views)

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rmur

You weigh 5kg more and I put out 100watts less. Wanna swap?

I don't see any warm up or cool down in there... do you just hop on the CT at 350 watts??

Well if homeslice can crank out 430 for 20 minutes then that is 70 watts less...

I don't see a :bowdown emoticon anywhere....

Cool Rick, I've just got back on the trainer doing 2 x 20's again - jesus they're hard work when you haven't done them for a while. I would like to do a straight 40minutes like yourself. Is it just a case of adding on a few mins every time 5,10 etc or do you lower the power output so you can make it? Cheers

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http://theademerckxfiles.blogspot.com/

I've had a lot of ups and downs since then (and a 6month break drinking and partying, and a marriage, and a couple of kids!). In 2007 I actually got to 330W FTP on ~3.5hrs a week of hard tempo/FTP work (no intervals), although with fragile form. Learn't a bit from that, and then last year I had my first decent breakthrough and got FTP up to the 350's, doing all tempo/FTP (still no intervals). Spent a lot of time on the wrong side of the fatigue curve though and had quite a few infections etc. This year I've been paying a lot more attention to my fatigue and not training so hard, yet I'm ahead of where I was last year and haven't had even a cold so far. So looking good.

2hr sweet spot rides are a real core part of what I do (I did 55 last year!). They give you a superb base.

Regarding VO2max, back then the intervals I did were flat out, hence why I only did 3. They were probably a little hard for optimum VO2max work though (i.e. if I'd backed off a little on the intensity I could have done 5x5(5) and it might have been better). I'd still consider doing 3x5 flat out with 10-15min recovery now, but maybe only in the last 2wks before a big race.

Anyway, good luck with your training. I think the major thing for me recently has been learning to distinguish between productive fatigue, and destructive fatigue, and to act before I get to the latter.

i do a std 10-min warmup for both the CT and I - ramping up from 250 to 3XX watts depending on how the legs feel. This is done in 'mag-trainer' mode and I never both recording that. I then perform typically three RRC checks on the CT - accept the setting, then hop off the bike to crank up the fan and connect the CT to the laptop.

After the main effort, I saved the workout file and exited to mag-trainer mode again. Did 30-min @ 335W tempo CTL padding + 10-min L2 cooldown.

total w/o was 1:30hrs, 128 Tss2, 1870 kJ

A lot of my harder efforts are done in standalone ergo mode and on those evenings I don't even bother bringing the laptop downstairs. No recording so I use my TSS Calculator & Planner spreadsheet to calculate workout stats.

Anyhow, I posted this main set just in case folks though I 'wuz pulling a Tyson .

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rmur

For the long threshold workout, if I'm not doing 'em in ergo mode, I load up a flat 3D course and let the legs/PE dictate power level. Currently I'm always hoping for around 400W but it's not always there.

Now when I'm really applying the pressure, I will revert to my tried and trusted training plan (of which you know the details). After several yrs slowly raising the ceiling, I've found it's mentally less straining to avoid too much ergo work ... i.e. all winter long! Once you set it on XXX watts, it's a bad feeling if you simply can't make the power. As I'm getting older, recovery is less certain it seems.

Honestly, at this moment, I'm simply using the continuum theory and ensuring I get in lots of honest work from L3 to mid L4 .. keep the volume as high as I can .. target 110 CTL .. then put on an intensive push on TT-specific power levels Mar-April (no races here until May).

Who knows, maybe even some proper L5 work this year? Oi - that'll hurt!

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rmur

TZ, I had a malignant spinal cord tumor in my cervical spinal cord resected in 1994. Left me with weakness and numbness on my left side with a lot of spasticity in my left leg. After that I couldn't run (I walk with a limp as a I have a foot drop). About 7 years ago a friend got me into cycling. It has been a great blessing ever since.
Scott

That's incredible! Definitely inspirational! Congrats on your success thus far and may it continue...and here I am wimping out on L5 intervals .

Nothing close to your ordeal, but I as well got into cycling after health issues. With the enjoyment I now get (L5 notwithstanding) I'll be on the bike until I'm put in the ground...

PSUcycling..........332W........66.8Kg...4.97W/Kg (Cat1, Texas) Another hard crit today, lots of time off the front. D/A SRM
Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
KP....................240W......51kg........4.70W/kg (elite female MTB)
Bailsibub...........300 W........64 kg......4.68W/kg (former U.S. Cat 2, now racing in Asia)
R.o.t.Og.............340W........73kg........4.66W/kg (2nd cat roadie & timetrialist)
rmur................405W ......88kg....... 4.60 w/kg
waterrockets......355W.......77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))[/i]
Markster............341W.......75kg.......4.56w/kg
bubb02..............360w........80kg.......4.5w/kg(cat3, elite mtb)
Phil S................307w........69kg......4.45w/kg (Uk cat 2, taken from best 60mins in a crit on 24.01.09)
iliveonnitro.........282W........67kg.......4.21W/kg (Madison, WI cat 3)
strader..............285W........69kg.......4.13 w/kg (expert MTB)
bigwillie013........285W.......71,5kg.....4.0W/kg (german amateur masters racer 40)
tonyzackery.......350W.......90.5kg....3.87w/kg(42, cat.3, crit maniac)
Simone..............229W.......60 Kg.... 3.81 W/kg (Simone@Italy, 30, rides for fun, 92% of a 20' MAP test)
ruleof72.............280W......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
dkrenik..............265W......81.6kg.......3.5W/kg (47, forever 4 in Colorado)
Alex Simmons......275W......86.0kg.....3.2W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)
gimpy_calfee.......260........94kg........2.77w/kg(44yo partial quadriplegic in Ohio) wooooooooo!!!!!!

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Chann McRae Cycling Coach
Velossimo Racing Team
Racing Blog
john@cmcoaching.com

Power has crept up a little the past month. All Tempo and L4 on the trainer. Hard, steady work. Decent results. Yesterday's team ride was my first day outside since the beginning of January. CTL is at 68 and rising steadily at about 5 to 6 pts./wk.

PSUcycling..........332W........66.8Kg...4.97W/Kg (Cat1, Texas) Another hard crit today, lots of time off the front. D/A SRM
Bailsibub...........310 W........64 kg......4.84W/kg (former U.S. Cat 2, now racing in Asia)
Piotr..................266W........56kg......4.75W/kg (M35+A, Utah)
KP....................240W......51kg........4.70W/kg (elite female MTB)
R.o.t.Og.............340W........73kg........4.66W/kg (2nd cat roadie & timetrialist)
Markster............348W......75kg.......4.64W/kg
rmur................405W ......88kg....... 4.60 w/kg
waterrockets......355W.......77.5kg.....4.58W/kg (M35+ road, Austin (Cat III))
bubb02..............360w........80kg.......4.5w/kg(cat3, elite mtb)
Phil S................307w........69kg......4.45w/kg (Uk cat 2, taken from best 60mins in a crit on 24.01.09)
iliveonnitro.........282W........67kg.......4.21W/kg (Madison, WI cat 3)
strader..............285W........69kg.......4.13 w/kg (expert MTB)
bigwillie013........285W.......71,5kg.....4.0W/kg (german amateur masters racer 40)
tonyzackery.......350W.......90.5kg....3.87w/kg(42, cat.3, crit maniac)
Simone..............229W.......60 Kg.... 3.81 W/kg (Simone@Italy, 30, rides for fun, 92% of a 20' MAP test)
ruleof72.............280W......74kg.......3.78W/kg (44, former bad crit racer, likes to climb)
dkrenik..............265W......81.6kg.......3.5W/kg (47, forever 4 in Colorado)
Alex Simmons......275W......86.0kg.....3.2W/kg (MAP 385W SRM, 10mi TT 287W PT, M45+ track enduro, acquired LBK amputee in 2007)
gimpy_calfee.......260........94kg........2.77w/kg(44yo partial quadriplegic in Ohio) wooooooooo!!!!!!

Got ya Rick!
Power coming up nicely, but weight staying up at the moment Aiming for 70kg (was down to 68 at times last year).