post your training of week 4 march 2007

smallyke · Mar 25, 2007

Nomadvw, existence, bikeguy, ihana, bluejersey and the others, how was your week

mine went like this:

mon: swim easy with masters + stationary bike 20 min 250 watt/100 rpm
tue: weights + stationary 20 minutes 250 watt(158 hr)
wed: stationary 20 minutes 250 watt + last time tricking(in or gym) for this year
thu: stationary bike 40 minutes 180 watt(145hr) + weights
fri: -
sat: ran 3.5 mi in 20 minutes, swam 800 meters in 12'40", stationary bike 40 minutes 180 watt
sun: easy run 4.8 mi(135 hr) + swam 1500 meters easy

was still stiff from yesterdays run as it was the first run in months. And with 11 pounds extra on the body. Despite the fact i want to still gain a bi more muscle i think of doing a final triathlon. Im thinking of the U 1/4 triatlon not sure though. Oh i had a little question for you guys maybe someone could answer it below his own training(someone with the knoledge of it say i weigh 160 lbs now how much watt is equivalent of riding 19.5 mph riding on the tops(bike say 22 lbs)) is 180 watt a good number or should it be closer to 190 - 200 watt?

Anyways im looking forward to what you guys have done.

BlueJersey · Mar 25, 2007

I am about to end my 6 weeks block cycle on Wednesday. Will take 7 to 8 days off. Try to get in some active recovery to prevent my CTL to drop too ridiculously low. Will resume my training with a 7 miles ITT in Sandy Hook, NJ and followed by a hour and 30 minutes training race the next day.

Things are going well. This week I did a 3 days block with 2 races thrown in there back to back. My body is recovering nicely. It didn't show any sign of burnout or excessive fitigue. Will continue to do throw in these back to back races in my 3 days training block. Will do them until my A priority race which is in middle of May. And another one in the middle of June.

I didn't get any result since what can 133lb rider do in a 30 miles flatish, windy race.

I feel very fresh after the race. I also discover that I SHOULD be racing in the drop all the time. Seem like I am more flexible now than before.

Concerning about your power requirement question, I will leave that to our power training grurus. For me, a 133lb rider, about 200w average 20 mph over 50 miles. I once did a SST session for 2 hours and 30 minutes with an average speed fo 20 mph. The park loop wasn't flat. There is a .25 mile hill that I could only go up at 16 mph without blowing up. There is a fast descent section I could sustain 29 mph to 31 mph for 2 minutes.

smallyke said:
Nomadvw, existence, bikeguy, ihana, bluejersey and the others, how was your week

mine went like this:

mon: swim easy with masters + stationary bike 20 min 250 watt/100 rpm
tue: weights + stationary 20 minutes 250 watt(158 hr)
wed: stationary 20 minutes 250 watt + last time tricking(in or gym) for this year
thu: stationary bike 40 minutes 180 watt(145hr) + weights
fri: -
sat: ran 3.5 mi in 20 minutes, swam 800 meters in 12'40", stationary bike 40 minutes 180 watt
sun: easy run 4.8 mi(135 hr) + swam 1500 meters easy

was still stiff from yesterdays run as it was the first run in months. And with 11 pounds extra on the body. Despite the fact i want to still gain a bi more muscle i think of doing a final triathlon. Im thinking of the U 1/4 triatlon not sure though. Oh i had a little question for you guys maybe someone could answer it below his own training(someone with the knoledge of it say i weigh 160 lbs now how much watt is equivalent of riding 19.5 mph riding on the tops(bike say 22 lbs)) is 180 watt a good number or should it be closer to 190 - 200 watt?

Anyways im looking forward to what you guys have done.

NomadVW · Mar 25, 2007

Very long week this week.

Sun - Race, 8th place - West Japan Road Race Championships
Mon - Off
Tues - Supposed to be 2 hrs L1. HAH - 1 hr 45 min of upper L3/low L4 (.89 IF)
Wed - VO2max intervals, mixed into 3 hrs of road time
Thur - 3 hrs tempo
Fri - 4.5 hrs, L1
Sat - 2 hrs on the trainer, ick - L1 with 25 minutes of semi-L4 mix
Sun - Holy group ride. 6 hrs in the saddle, 115 miles. Paceline practice for some of it, hill climb races for some of it with one of our other top racers. Some great VO2 time.

This week I changed position on the bike a little. Added 10mm to the stem and dropped the angle a little lower. I felt really good on the bike all week. Tuesday to Sunday - 21 hrs on the bike for almost 400 miles. Yes, my rear end is feeling it today. Small saddle sore on the right and some chafing going on.

BullGod · Mar 26, 2007

NomadVW said:
Very long week this week.

Fri - 4.5 hrs, L1

QUOTE]

My week:

Sunday - 90km training in ludicrously strong winds.....3 hours and 5 minutes - very tiring. too windy to race.
Monday - 1.5 hr L1
Tuesday - REST - felt really tired.
Wednesday - 5 x 5 @ L5, then rode for 50 mins on my crit training circuit at max L4.....avge 36 km/h in windy conditions. very hard.
Thursday - 90km - moderate - fast, incouding 3 x 3(30+30) L6.
Friday - 2 hr L1
Saturday - REST (girlfriend issues)
Sunday - 1.5 hr race, there and back L1.

Total about 12.5 hrs, add another hour of L1/2 for commuting.

Nomad - 4.5 hrs L1? is this not 1) mind numbingly boring? 2) crotch destroyingly uncomfortable 3) counter productive? - I heard L1 is of no training value at all, and only serves to clear the muscles of lactic - like a "massage on the bike" and only needs 30 mins to 1.5 hrs to work?

NomadVW · Mar 26, 2007

BullGod said:
Nomad - 4.5 hrs L1? is this not 1) mind numbingly boring? 2) crotch destroyingly uncomfortable 3) counter productive? - I heard L1 is of no training value at all, and only serves to clear the muscles of lactic - like a "massage on the bike" and only needs 30 mins to 1.5 hrs to work?

I should preface and say that I use Ric's zones, so in Coggan terms it was mostly L2.

Power by Zone (Coggan power zones)
Active recovery 23.4%
Endurance 50.4%
Tempo 18.5%
Threshold 5.9%
VO2max 1.5%
Anaerobic capacity .2%

I have come to love these rides. It's a great chance for just being on the bike. I get to take whatever route I want and not have to worry about finding uninterrupted road to get interval time in. This week I changed bike pos'n a little so it helped me get a feel for the new position on the bars and I'm feeling great in that position.

In fact, I think I got myself some free power in the new position.

BullGod · Mar 26, 2007

NomadVW said:
I should preface and say that I use Ric's zones, so in Coggan terms it was mostly L2.

Power by Zone (Coggan power zones)
Active recovery 23.4%
Endurance 50.4%
Tempo 18.5%
Threshold 5.9%
VO2max 1.5%
Anaerobic capacity .2%

.

are these % the durations you spend in each zone? much more emphasis on endurance then I do I reckon.....

NomadVW · Mar 26, 2007

Yep, percentage in each area based on the power distribution.

RDO's fancy power parsing application makes it look like this:

Code:

 Summary Table
   Level   Minutes	   TSS
 	  1	  5.73	  1.58
 	  2	163.88	105.36
 	  3	 80.89	 82.00
 	  4	  0.00	  0.00
 	  5	  0.00	  0.00
 	  6	  0.00	  0.00
 	  7	  0.00	  0.00

ihana · Mar 26, 2007

Last week I had to dig out my hat, overshoes, double gloves etc and slog about in
the freezing cold and on Friday it snowed like mad so I had to give up on the bike that day.
We're back to global warming this week!

activity kms hours avg feeling

Mon tempo/hilly/iv 48 1.6 29 3
Tue rest
Wed hilly/iv 30 1.2 27 2
Thur tempo/hilly 40 1.5 28 3
Fri snow
Sat
Sun tempo/hilly 75 2.5 30 2

almost 7 hours this week which is more than the avg 5 hours over the last couple of months - I'm finding longer hard rides are getting easier and I'm raring to go for more racing. Soon will be time for evening crits during the week too.

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post your training of week 4 march 2007

smallyke

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BlueJersey

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NomadVW

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BullGod

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NomadVW

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