Page 3 - Power quest

24-11.-2007, 02:59 AM	#31
serpico7 Registered User Join Date: Sep 2006 Posts: 73	Re: Power quest Thanksgiving morning workout (earning the turkey): 1x20 @ 155w AP 1x20 @ 167w AP

24-11.-2007, 10:33 AM	#32
serpico7 Registered User Join Date: Sep 2006 Posts: 73	Re: Power quest Black Friday workout (burning off the desserts): 1x20 @ 159w AP 1x20 @ 173w AP

25-11.-2007, 10:44 AM

#33

dhk2

Registered User

Join Date: Aug 2006

Location: Huntsville, AL, USA

Posts: 650

Re: Power quest

Quote:

Originally Posted by Lucy_Aspenwind

You aren't alone in that

I always end up with higher power on my 2nd & 3rd set of intervals than the initial one. For me it isn't by accident as I'm very conscious of this tendency. Warming up could be part of it, but in any case, I like to 'ease' into the intervals (if that makes sense). It just feels easier on my body (and mind) to not go all out from the onset. Not a bad habit to do either for your TT'ing, if you partake in that type of racing.

Back to the intervals, I like doing the first one at 90% of FTP, then 95% for the 2nd, then maybe 100% for the third.

+2 for easing into the tough intervals. I like to do a 10-15 min warm-up with building load up to the point of some initial leg discomfort, then recover for 5 minutes before getting into the real intervals. If I skip the full warmup, the legs get heavy and achy early on the 1st interval and then stay that way for the duration.

Also try to build up the power the way you've described. On a good day, the second and third intervals at higher output often feel better than the first one. On those other days, I just stay at 90% and think about next season

29-11.-2007, 12:10 PM	#34
serpico7 Registered User Join Date: Sep 2006 Posts: 73	Re: Power quest Today's workout: 1x20 @ 149w AP 1x20 @ 164w AP 1x20 @ 175w AP

30-11.-2007, 01:36 PM	#35
serpico7 Registered User Join Date: Sep 2006 Posts: 73	Re: Power quest Today's workout: 1x20 @ 169w AP 1x20 @ 175w AP I'm running out of Tour de France videos!

05-12.-2007, 04:33 PM	#36
serpico7 Registered User Join Date: Sep 2006 Posts: 73	Re: Power quest Today's workout: 1x20 @ 175w AP 1x20 @ 182w AP The fan is making a huge difference in sustainable power output.

07-12.-2007, 02:32 AM	#37
serpico7 Registered User Join Date: Sep 2006 Posts: 73	Re: Power quest Yesterday's workout: 1x20 @ 175w AP 1x20 @ 185w AP

07-12.-2007, 05:30 AM

#38

musher

Registered User

Join Date: Feb 2006

Location: Cascades-Wenatchee WA

Posts: 124

Re: Power quest

Quote:

Originally Posted by serpico7

Yesterday's workout:
1x20 @ 175w AP
1x20 @ 185w AP

Hi, what gear are you using? 53 x .. or 39 x ..
Just wondering ,ride hard, Musher

07-12.-2007, 05:49 AM

#39

serpico7

Registered User

Join Date: Sep 2006

Posts: 73

Re: Power quest

Quote:

Originally Posted by musher

Hi, what gear are you using? 53 x .. or 39 x ..
Just wondering ,ride hard, Musher

How about 30 x . . . ?

At lower power levels, I was in the big ring and one of the smaller cogs. I recently got a Kreitler headwind unit for the rollers, so I'm down in the granny ring.

07-12.-2007, 07:19 AM	#40
FeelTheBurn Registered User Join Date: Dec 2007 Posts: 3	Re: Power quest How much rest do you put in between internvals?

07-12.-2007, 08:09 AM

#41

serpico7

Registered User

Join Date: Sep 2006

Posts: 73

Re: Power quest

Quote:

Originally Posted by FeelTheBurn

How much rest do you put in between internvals?

~10 min, give or take a few.

10-12.-2007, 07:39 AM	#42
serpico7 Registered User Join Date: Sep 2006 Posts: 73	Re: Power quest Weekend group ride peak 60m NP was 194, so I'll make this my new FTP estimate (up from 188).

14-12.-2007, 01:43 PM	#43
serpico7 Registered User Join Date: Sep 2006 Posts: 73	Re: Power quest This week's workouts: Tuesday: 1x20 @ 186w AP 1x20 @ 192w AP Wednesday: 1x20 @ 182w AP 1x20 @ 185w AP Thursday: 1x20 @ 183w AP 1x20 @ 193w AP

14-12.-2007, 02:38 PM

#44

dhk2

Registered User

Join Date: Aug 2006

Location: Huntsville, AL, USA

Posts: 650

Re: Power quest

Quote:

Originally Posted by serpico7

This week's workouts:
Tuesday:
1x20 @ 186w AP
1x20 @ 192w AP

Wednesday:
1x20 @ 182w AP
1x20 @ 185w AP

Thursday:
1x20 @ 183w AP
1x20 @ 193w AP

Since you're able to do the intervals everyday while making steady smalls gains in power, have to wonder how hard you're working relative to your real FTP. Do you monitor HR and RPE? What about leg pain during the intervals or the next day?

Guess my question is why are you doing FTP-type intervals every day of the week.....wouldn't once or twice a week at higher loads be better, with recovery spins and/or rest days in between?

15-12.-2007, 09:48 AM

#45

serpico7

Registered User

Join Date: Sep 2006

Posts: 73

Re: Power quest

Quote:

Originally Posted by dhk2

I'm doing intervals two or three days a week (never more than three days, and more often than not, two days), plus a group ride on the weekend.

Not sure what my real FTP is. I've been using peak 60m NP from fast group rides, but that's obviously a very conservative effort. Anyway, based on RPE, I think I'm at the point now that the intervals are probably 90-95% of my true FTP. Then again, I thought that a couple of weeks ago, but have been able to move up from there. Part of the process has simply been getting used to doing hard efforts indoors.

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