Killing me synopsis
- Thread starter tdl123321
- Start date
Hey another place to post my gains mid October to mid December 25 watts 211ftp to 236ftp.
Thanks to the RapDaddyo double your power in six months plan. Thanks to frenchyge for convincing this cheapo to get the Kurt Kinetic Road machine with speed/power computer. Thanks to everyone that gave me good advice that I might not have acted on right away.
Thanks to the RapDaddyo double your power in six months plan. Thanks to frenchyge for convincing this cheapo to get the Kurt Kinetic Road machine with speed/power computer. Thanks to everyone that gave me good advice that I might not have acted on right away.
Just read through the first few pages and you should have enough information to keep you busy for a few months, and best of luck.Motorpace said:
TYSON
Right now I do 3x26 at 91% FTP Sat, Mon and Wed it is low L4 and was the suggested intensity given to Tyson at the begining of the megathread. I have since learned from Dr Coggan that the "sweet spot" could go down to low L3 at a longer duration of course all the way up to 100% FTP at a shorter duration depending on the person. I think RD has a method based on speed if you can't measure power.
L2 Endurance all day pace where your breathing just begins to pick up but you could continue for 5 or more hours at that pace. L3 Tempo seems to be limited to around 3 hours. L4 is Threshold at high L4 105% FTP Time trail pace its painful and you're toast within an hour, at 100% painful but a little more sustainable. L5 VO2 Max 5 minutes and you need recovery in L1 Active Recovery or L2 Endurance for about the same amount of time depending on how high into L5 you were. L6 Anerobic Capacity about one minute. L7 Nuero Muscular Power about a 15 second sprint. There are combinations of these zones also ie if you stay between High L3 and low L4 (Sweet Spot Training or SST) you can go more than an hour and get the benefits of L4 most importantly raising FTP (Functional Threshold Power or hour power)
To raise FTP as you train ask yourself am I going to fast to take a swig from my water bottle right now? If the answer is yes back off a little. Then ask am I going so slow that I could take a swig without having to take three quick breaths before it? If the answer is yes pick up the pace a little. Once you find this semi comfortable hurt zone after about 20 minutes of this check your HRM that is probably your sweet spot (low L4 91% FTP) plus or minus 5 bpm. Do 3x20s every other day at this pace. L2 endurance is a waste of time try to stay high L3 Tempo (always pushing takes a little concentration to maintain it and prevent slipping back to L2) or above whenever possible. Just get in that zone and check your cadence, gear combo and then HRM. Use cadence and gear combo for the first 15 minutes then in the last 5 minutes HRM should be on target. Right now 52/21 at 94 rpm is SST for me on the KK. Or even better If you are not ready to spend big on a power meter just get the Kurt Kinetic Road machine with the speed to power computer it is only $324. http://www.1upusa.com/kurtkinetictrainer.htm it is worth it and a great motivator. Andy's book is a good idea. http://www.amazon.com/Training-Raci...ie=UTF8&s=books
L2 Endurance all day pace where your breathing just begins to pick up but you could continue for 5 or more hours at that pace. L3 Tempo seems to be limited to around 3 hours. L4 is Threshold at high L4 105% FTP Time trail pace its painful and you're toast within an hour, at 100% painful but a little more sustainable. L5 VO2 Max 5 minutes and you need recovery in L1 Active Recovery or L2 Endurance for about the same amount of time depending on how high into L5 you were. L6 Anerobic Capacity about one minute. L7 Nuero Muscular Power about a 15 second sprint. There are combinations of these zones also ie if you stay between High L3 and low L4 (Sweet Spot Training or SST) you can go more than an hour and get the benefits of L4 most importantly raising FTP (Functional Threshold Power or hour power)
To raise FTP as you train ask yourself am I going to fast to take a swig from my water bottle right now? If the answer is yes back off a little. Then ask am I going so slow that I could take a swig without having to take three quick breaths before it? If the answer is yes pick up the pace a little. Once you find this semi comfortable hurt zone after about 20 minutes of this check your HRM that is probably your sweet spot (low L4 91% FTP) plus or minus 5 bpm. Do 3x20s every other day at this pace. L2 endurance is a waste of time try to stay high L3 Tempo (always pushing takes a little concentration to maintain it and prevent slipping back to L2) or above whenever possible. Just get in that zone and check your cadence, gear combo and then HRM. Use cadence and gear combo for the first 15 minutes then in the last 5 minutes HRM should be on target. Right now 52/21 at 94 rpm is SST for me on the KK. Or even better If you are not ready to spend big on a power meter just get the Kurt Kinetic Road machine with the speed to power computer it is only $324. http://www.1upusa.com/kurtkinetictrainer.htm it is worth it and a great motivator. Andy's book is a good idea. http://www.amazon.com/Training-Raci...ie=UTF8&s=books
tdl123321 asked if those of us following the "It's Killing Me But..." thread would post their improvements. I have been thinking about this because we are about 1 year now into that helpful conversation between Tyson and Rapdaddyo.
I returned to riding in July 2005. Age 50. 165 lbs.
I did a lot of "base" building during the last half of 2005. I didn't know what "FT" was so it never occurred to me to measure it.
January 2006 when the "It's Killing Me" thread started:
FT = 209 Watts
Weight 164 lbs
5 Minute CP Test - 274 Watts.
Summer 2006 Peak (6 Months "on the plan")
FT = 259 Watts
Weight = 162 lbs
5 Minute CP Test = 312 Watts
This week (January 2007) after about 1 year of being "on the plan"
FT = 256 Watts
Weight = 154 lbs
5 Minute CP Test = 335 Watts
Of course, there are a lot of great contributers, "giants" really, besides Tyson and Rapdaddyo, sharing their knowledge and experiences generously on the Cycling Training and Power Training Forums. Thanks to all for the help!
I returned to riding in July 2005. Age 50. 165 lbs.
I did a lot of "base" building during the last half of 2005. I didn't know what "FT" was so it never occurred to me to measure it.
January 2006 when the "It's Killing Me" thread started:
FT = 209 Watts
Weight 164 lbs
5 Minute CP Test - 274 Watts.
Summer 2006 Peak (6 Months "on the plan")
FT = 259 Watts
Weight = 162 lbs
5 Minute CP Test = 312 Watts
This week (January 2007) after about 1 year of being "on the plan"
FT = 256 Watts
Weight = 154 lbs
5 Minute CP Test = 335 Watts
Of course, there are a lot of great contributers, "giants" really, besides Tyson and Rapdaddyo, sharing their knowledge and experiences generously on the Cycling Training and Power Training Forums. Thanks to all for the help!
Well I haven't been super disciplined about my training, but I've spent most of my training time since mid-November when I got my KK trainer doing different combos of 20 minute intervals. I also spent a couple weeks with more of an SST focus, as per the suggestion in Dr. Coggan et. al. When I first started I struggled through them at around 190 Watts. Now I can do them over 250 Watts, so nominally that is an improvement of 60 Watts in about 2 or 3 months. Of course, I wasn't highly trained for endurance sports from the start since I just switched from tennis (lots of fast twitch muscle fibers), so I obviously had lots of room to improve.
I think my FTP is between 230 and 240, and I think my CP 20 is right at 260 Watts. About 1 month ago I managed to hold 310 Watts for exactly 7 minutes, and I think my VO2 and AWC efforts are pretty strong when compared to my threshold, which justifies my training plan in my opinion. My goal is to be able to start racing late summer, but for me that is mostly an issue of riding safely in a group I think. I weigh 75kg.
I think my FTP is between 230 and 240, and I think my CP 20 is right at 260 Watts. About 1 month ago I managed to hold 310 Watts for exactly 7 minutes, and I think my VO2 and AWC efforts are pretty strong when compared to my threshold, which justifies my training plan in my opinion. My goal is to be able to start racing late summer, but for me that is mostly an issue of riding safely in a group I think. I weigh 75kg.
Tomorrow I will finish my second week of training. Today I did a 2x20minutes of L4 and set new records (I have never done a full effort). In the second interval my best 20 minute power was 271 watt (3.9 watt/kg). My estimated FTP is now 258 watt (3.7watt/kg). The exact training I did was:PaulMD said:
Interval 1: Time 20:24, Average Power 257, Norm. Power 257, HF 172, Cadance 105
Interval 2: Time 23:06, Average Power 270, Norm. Power 270, HF 178, Cadance 105
Between the two intervals I did 3 minutes and 30 seconds with an average power of 166 watt.
Interval 2: Time 23:06, Average Power 270, Norm. Power 270, HF 178, Cadance 105
Between the two intervals I did 3 minutes and 30 seconds with an average power of 166 watt.
I finally had the discipline to do CP tests. I did 3,5, and 20 minutes. I'm 75 kg.
I got:
3 Minutes 385 Watts 5.13
5 Minutes 340 Watts 4.53
20 Minutes 295 Watts 3.93
CP=3.7 AWC=240 R^2=1.0000 (I guess I fit the model well)
It predicts FTP of 285 Watts, or 3.8 per kg, but I don't think I have the mental toughness to do it, but who knows, maybe I could. I started training very seriously on my Kurt Kinetic in November. I did my first 3X20s between 180 and 190 Watts. I have done mostly 3X20 type workouts, with some SST type workouts. I think one of the biggest impacts of the training is learning to cope with difficult efforts. I bet when I started I could have done more than 180 Watt intervals easily, but I was just a panzy(sp?). In either event, I'm really happy with the method outlined in the Its Killing Me Thread.
I got:
3 Minutes 385 Watts 5.13
5 Minutes 340 Watts 4.53
20 Minutes 295 Watts 3.93
CP=3.7 AWC=240 R^2=1.0000 (I guess I fit the model well)
It predicts FTP of 285 Watts, or 3.8 per kg, but I don't think I have the mental toughness to do it, but who knows, maybe I could. I started training very seriously on my Kurt Kinetic in November. I did my first 3X20s between 180 and 190 Watts. I have done mostly 3X20 type workouts, with some SST type workouts. I think one of the biggest impacts of the training is learning to cope with difficult efforts. I bet when I started I could have done more than 180 Watt intervals easily, but I was just a panzy(sp?). In either event, I'm really happy with the method outlined in the Its Killing Me Thread.
LOL. A groupie following at my age.Pureshot78 said:Tyson.. who knew you'd have groupies
I suppose with over 80,000 views, there must be a few groupies in there.
I haven't as yet posted a photo of myself, but I can assure my groupies I don't look anywhere near as old as these guys who are roughly the same age as me.
