OK, I've contacted support. Will let everyone know what I find out.Originally Posted by spdntrxi
You have to get it from support ..
Now I have to search for it myself and figure out why it did not backup to my new phone
I think the traditional argument against year round L5/6 work is based on 2 things:Originally Posted by swampy1970
One thing that I always wondered, especially given how much improvement I saw from L5 and 6, was why shouldn't I do this during winter too? If I stop racing in Oct and the next race was at the end of Feb, isn't that way too long to neglect those efforts that get you seeing double during the first few races? Do we really need a good chunk of that ~16 weeks to be done at lower intensity?
I started thinking about this again recently mainly as a way to escape the boredom of L3 and L4 on the trainer and because a couple of months doing L5 efforts always helped me to relax on the bike at threshold efforts. Maybe more "kitchen sink" training is required...
Burnout - I guess it all depends on how you do it, how you recover and how often. I used to get somewhat annoyed at "having" to take some time off the bike because it was "the thing to do" after the hillclimb season and I wanted to stomp the pedals on the hills when out on Saturday and Sunday rides in the winter. During the last winter or two that I raced I found things better when the Peter Keen/Boardman way of doing things was tried - lots of harder L2 and 3, but I still wanted to do some shorter/harder efforts but my coach would always give me the "raised eyebrow of distain" when he downloaded the data from the Sports Tester and saw the errant deviation in heart rate. There's only so many times you can honestly say "I was being chased by a dog" - at 27mph for 8 minutes. Fit dog...Bigpikle said:I think the traditional argument against year round L5/6 work is based on 2 things: 1. it will cause burn out - its pretty physically demanding and might potentially cause hormonal issues etc leading to chronic fatigue 2. it seems to bring fitness on pretty quick so doesnt need to be used all the time if you have some specific events you want to target I quite like the idea of dosing some L5 work every 7-10 days to keep things bubbling along in the winter. As you say, its got to be good for variety on the turbo or rollers and when combined with lower intensity work should build some great base fitness.
At least your threshold power is functional. I have an NFTP (Non-functional threshold power) Went out for a ride on Saturday just to roll the gears over for a couple of hours and rack some KM's up for the Merckx challenge on Strava and managed 9 miles. Made the rookie mistake (I did this twice before - once in the 80s and once in the 90s) of doing a ton of hamstring and glute stretches before out. So, when I stopped and bent over slightly to adjust my stem, my Psoas on both sides decided to revolt and basically cramped causing massive back pain.... Two nights on the couch and I'm finally able to walk around semi-caveman style. Now that I'm able to kneel down and stretch out the errant hip flexors, things are getting better fairly quickly. ****. Lol.Felt_Rider said:swampy, with a FTP as low as mine I need to work to raise it in the winter months. I need to figure out if my Kickr is near my Quarq like I think or not. I may not being doing L5 like I think I am, but based on how tough it is to get to the end of each interval I think I am pretty close. Hopefully Brian and others can report back on getting the app from Wahoo. Meanwhile I think for me since I do most of my training inside and my two outdoor rides are just endurance level, I may be better off just doing my FTP test on the Kickr and base my training off that number. I am pretty sure the Kickr is consistent day to day within a percent or two. The room temperature stays about the same and I use the same warm up and spindown procedure for each session.
According to the relevant research, prior to any form of strenuous exercise, one should only do dynamic stretching. Static stretching can and very often does result in injury. Actually, in 25 years of competitive road running/cross country racing, I confess to not once ever warming up and fortunately never suffering an injury. Mind you, I put this down to inheriting my father's genes more so than luck. With all that running (3 years karate training and Olympic lifting) plus cycling ever since, touch wood, my knees are as good as new. And for all sceptics out there, mark my words, I will exceed a 300 watts FTP again some time next year. Not before my 73 b'day though, unless I experience a quantum leap. :big-smile: Tysonswampy1970 said:At least your threshold power is functional. I have an NFTP (Non-functional threshold power) Went out for a ride on Saturday just to roll the gears over for a couple of hours and rack some KM's up for the Merckx challenge on Strava and managed 9 miles. Made the rookie mistake (I did this twice before - once in the 80s and once in the 90s) of doing a ton of hamstring and glute stretches before out. So, when I stopped and bent over slightly to adjust my stem, my Psoas on both sides decided to revolt and basically cramped causing massive back pain.... Two nights on the couch and I'm finally able to walk around semi-caveman style. Now that I'm able to kneel down and stretch out the errant hip flexors, things are getting better fairly quickly. ****. Lol.
I know, I know... Static stretching is the Devil personified. Like I said, rookie mistakeOriginally Posted by Sillyoldtwit
According to the relevant research, prior to any form of strenuous exercise, one should only do dynamic stretching. Static stretching can and very often does result in injury. Actually, in 25 years of competitive road running/cross country racing, I confess to not once ever warming up and fortunately never suffering an injury. Mind you, I put this down to inheriting my father's genes more so than luck.
With all that running (3 years karate training and Olympic lifting) plus cycling ever since, touch wood, my knees are as good as new.
And for all sceptics out there, mark my words, I will exceed a 300 watts FTP again some time next year. Not before my 73 b'day though, unless I experience a quantum leap.
Tyson
will be interesting to see how this turns out for you. I suspect it will have a big impact, although am wondering if this is the best time of year/season to hit it that hard?Originally Posted by Felt_Rider
For those who kept urging me to do L5 things changed a bit this month
When I look at your data, I am more struck by the change in mix between L1-L3 and L4+. The difference is striking. I think that difference is much more important than the increase in L5 time relative to total L4-L7 time. I have always felt that total L4-L7 time is more important than the distribution of L4-L7. And, your 2014 training is vastly higher quality than 2013. You set out at the beginning of the year to change your training time distribution to L4+ and you have succeeded. Well done!Originally Posted by Felt_Rider
For those who kept urging me to do L5 things changed a bit this month
I believe you are right. I want to give this a try while the motivation is still high.Originally Posted by Bigpikle
will be interesting to see how this turns out for you. I suspect it will have a big impact, although am wondering if this is the best time of year/season to hit it that hard?
ThanksOriginally Posted by RapDaddyo
Well done!
BP, I am trying to figure this out or should I say I am trying to figure me outOriginally Posted by Bigpikle
will be interesting to see how this turns out for you. I suspect it will have a big impact, although am wondering if this is the best time of year/season to hit it that hard?
Make your carrot the 5 hour century and find a 100 TT to enter. Get a set of disk covers for the rear FLO60's you have, a skinsuit and good aero helmet and you'll ace it.Originally Posted by Felt_Rider
BP, I am trying to figure this out or should I say I am trying to figure me out
It is weird that I am driven/highly motivated and yet I don't have hardened goals other than for 2014 to fill out that L4 column on my spreadsheet. I don't have seasons or event targets. I rarely ride with anyone these days and I have pretty much been dropped off of group ride email lists. I find it hard to explain what I am really doing other than I like training and being fit.
As light targets I am interested in seeing if I can drive up and set new PB's in 5min, 10 min, 20min, 30min marks and soon I hope to start adding in 60min PB's. I still have a light interest in doing a sub 5 hour solo someday, but I know I really need to get my fitness up much higher to achieve that target. There was one comment made by Smyrka in a post to someone this year when she said, "fast then far" as her approach in the training season. That statement has been stuck in my head for a number of months.
In the past few weeks I've had to bump up my FTP and I may need to bump it up again pretty soon. I set another PB last week for the 5, 10 and 20min and the 10min was real surprising to me. I will increase the %FTP by a couple more points in TrainerRoad this week and keep doing that until I fail to hit the marks. I will then sit and train with those markers until I see another bump. Without having seasons it doesn't matter to me if I peak in January and go into a slump in the spring. Since I don't ride with anyone and I typically target L2 when riding outside there is nothing disappointing. Kind of crazy that I am setting new PB's in Strava segments at or near L2 these days.
It's pretty cool to be a recreational club type cyclists and do a 2 x 20 mile in just a hair over 2 hours and be mostly in my L2 and a bit into L3. It seems to frustrate some of the local triathletes to see a moose on a TT bike cruise by.
But in general I have no idea what I am doing (goal wise) or why I am doing it (why am I pushing it when I don't have a goal)
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