It's killing me but..........

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You can work out the stress of any combination of these efforts and compare them. As to the value of the data, you'll figure it out after you overtrain and have to take a month off.
Hi RD, sorry to barge in. So how does one achieve the comparison mentioned above? IOW what do 71 points really mean? Will it just be a historical comparison? :confused:

Hi RD, sorry to barge in. So how does one achieve the comparison mentioned above? IOW what do 71 points really mean? Will it just be a historical comparison? :confused:Well, there's nothing magic about the number. Andy chose to normalize TSS to 100 points = 1 hour at FT. But, it is sort of a nice metric, allowing easy comparison between workouts. The main thing is that it is linear, so you can in fact say that 200 TSS points is indeed 2x 100 TSS points. By tracking the TSS points of each ride, you can over time figure out what your personal tolerance is for training stress per day or per week. I find that I should take a day off the next day after a ride of >=150 TSS points. And, I try to keep my weekly volume at 1000 TSS points or less, although I have gone over 1000 points a few times. But, I think that is highly individualized. TSS allows you to compare two or more very different workouts from a physiological stress perspective, a hugely valuable capability. I trust TSS and track it weekly. It doesn't exactly require an advanced degree -- load a ride file into CP and read a graph.:D

Well, there's nothing magic about the number. Andy chose to normalize TSS to 100 points = 1 hour at FT. But, it is sort of a nice metric, allowing easy comparison between workouts. The main thing is that it is linear, so you can in fact say that 200 TSS points is indeed 2x 100 TSS points. By tracking the TSS points of each ride, you can over time figure out what your personal tolerance is for training stress per day or per week. I find that I should take a day off the next day after a ride of >=150 TSS points. And, I try to keep my weekly volume at 1000 TSS points or less, although I have gone over 1000 points a few times. But, I think that is highly individualized. TSS allows you to compare two or more very different workouts from a physiological stress perspective, a hugely valuable capability. I trust TSS and track it weekly. It doesn't exactly require an advanced degree -- load a ride file into CP and read a graph.:DGot it. Useful if I have a PT. Right now I only have ~accurate power reading on a trainer. But I will try to log those points on my 2x20's on the trainer. :)
Thanks for the explanation. So is the granularity of the points based on the "Levels". IOW, there are fixed points for each level x minutes? Or are they much more granular. Meaning do the points for lower L4 Vs upper L4 differ?

You guys have almost convinced me I don't need cleats.:) At the mo I use shoes which scuba divers use. (don't know what they're called) They are very light and they have a rough sole which gives me a good grip on the pedals.

I've done 2 Centuries in them already, so maybe for the amount of benefit I'll derive through having cleats, they are not worth wasting money on. Put the money towards an RD powermeter!;)

Put the money towards an RD powermeter!;)If I had to choose between my old cycling shoes w/ toe clips and straps + a power meter vs. my Sidi shoes and Look cleats and no PM, I'd take the former. Fortunately, I don't have to choose.:D

If I had to choose between my old cycling shoes w/ toe clips and straps + a power meter vs. my Sidi shoes and Look cleats and no PM, I'd take the former. Fortunately, I don't have to choose.:DWe have just bought a new top of the range Toyota Estima, so I don't have to choose either - my wife does!:D

Today witnessed another record breaking day in the gym.

With legs still tired from Sunday's inreased milage and intensity, I forced myself to do 4x5mins @ 250W VO2MAX intervals. After 10 mins @ 100W did 1x10 @200W and then thought this won't do, so without a rest did 1x10 @ 210W finishing the final minute at a cadence of 120 plus.
I like to finish strongly because it tells me there was something left in the tank.;)
TYSON

I forced myself to do 4x5mins @ 250W VO2MAX intervals.What was the degree of difficulty of maintaining power on the last one?

What was the degree of difficulty of maintaining power on the last one?
Difficult to say, but I maintained the same cadence. In fact sped up in the last 20 secs or so. So, difficult I guess but nowhere near imposs!

Difficult to say, but I maintained the same cadence. In fact sped up in the last 20 secs or so. So, difficult I guess but nowhere near imposs!Just checking. As you know, many believe intervals are maxed out efforts, especially as you shorten the duration. While I endorse that for neuromuscular adaptations, I just don't endorse that philosophy for intervals longer than 30sec. I think you'll realize plenty of progress at ~90% effort. Just give them time.:D

Just checking. As you know, many believe intervals are maxed out efforts, especially as you shorten the duration. While I endorse that for neuromuscular adaptations, I just don't endorse that philosophy for intervals longer than 30sec. I think you'll realize plenty of progress at ~90% effort. Just give them time.:DI'll go along with that. 260W I feel is 100% and psychologically not good for me at the moment.

I forgot to tell you - I've lost another kilogram. I feel becoming a lean mean fighting machine is just around the corner, especially after the 3 hour point last Sunday. I really put on the pressure and felt mean although not quite lean.:)

After the festivities last Xmas I weighed in at 85 plus a bit kilos. This morning I was 72.6 Kilos. After the gym today I dipped under 72 kilos for the first time.

My target is 71 kilos by June the 4th.

Btw, what is the FT target for the 15th of May now, I forget :D

what is the FT target for the 15th of May now, I forget :DTarget? How about >100W?:D

RD, I've just taken a closer look at your calculations. It all sounds fine but I can see that things could go awry because I have no idea how the figures would work out for my Sunday ride. Not having a power meter, I have no idea how you calculate your figure to be added to the week total (TSS). I assume the power generated will fluctuate all over the place depending on the terrain. Or do you just take the average for the ride?

Btw, have put off looking at "go a fraction faster" pedals until tomorrow, so if anyone else would like to make a comment before I take the plunge or not..............:)

RD, I've just taken a closer look at your calculations. It all sounds fine but I can see that things could go awry because I have no idea how the figures would work out for my Sunday ride. Not having a power meter, I have no idea how you calculate your figure to be added to the week total (TSS). I assume the power generated will fluctuate all over the place depending on the terrain. Or do you just take the average for the ride?I'm guessing your Sunday rides are ~85%FT average. You can use 1.20 TSS points per minute for those and you'll be in the ballpark.

Btw, have put off looking at "go a fraction faster" pedals until tomorrow, so if anyone else would like to make a comment before I take the plunge or not..............:)Remember the old Michael Jordan Nike ad, the one with Spike Lee? "It's gotta be the shoes!":D

I'm guessing your Sunday rides are ~85%FT average. You can use 1.20 TSS points per minute for those and you'll be in the ballpark.



Remember the old Michael Jordan Nike ad, the one with Spike Lee? "It's gotta be the shoes!":D
Thanks RD, will calculate using 85%.

Thinking of riding barefooted as I was born without shoes! Will keep you posted.:D
Tyson

Thinking of riding barefooted as I was born without shoes! Will keep you posted.:D TysonSeriously, not all shoes are compatible with all cleats. I would choose my shoes first and my cleats second. The pliability of the uppers makes a huge difference, especially in the first month or so. My shoes (uppers) are so supple I hardly know I have them on, yet they are extremely stiff in the soles.

I think the shoes are actually more important than the pedals. There are lots of clipless pedals available, with subtle differences in how you clip in and out and whether they "float" or not and how many adjustments they have to tweak the way they perform. Go to an LBS and check out several models on a trainer if possible. What many people fail to focus on is what I think is the more important issue -- the shoes. A good shoe is as comfortable as a moccasin in the upper and rigid as steel in the sole. I ride a Sidi Genius shoe with a CF sole and it's fantastic. Extremely comfortable from day one and very good at power transfer on the downstroke (the only part of the stroke that matters -- apologies to those who believe in "circular" pedaling).
Checked out all the shoes yesterday, Nike, Addidas etc. etc. Guess what, I have to agree with you RD, the Sidi were the most comfortable. They didn't have my size so have ordered a pair. And I think I will stick with Look pedals which Im used to.

And Frenchy I'm ending the Arms Race right there! Unless I win the lottery of course. I might just go for a 5000 dollar bike. Just to look good, not for improvement. Oh and a 50 dollar carbon bottle cage.:D

I'm ending the Arms Race right there! Unless I win the lottery of course. I might just go for a 5000 dollar bike. Just to look good, not for improvement. Oh and a 50 dollar carbon bottle cage.:DOne thing you might want to look into is tires. There is a huge difference in rolling resistance of tires (e.g., 20W difference from best to worst) and some of the highly regarded tires such as Conti 4000s actually have lousy ratings. Check out the data here http://www.rouesartisanales.com/article-1503651.html. If it were me, I'd probably go with one of the Vittorias or the Vredestein Fortezza Tri Comp (not on the list). Tires are cheap weapons in the arms race.

One thing you might want to look into is tires. There is a huge difference in rolling resistance of tires (e.g., 20W difference from best to worst) and some of the highly regarded tires such as Conti 4000s actually have lousy ratings. Check out the data here http://www.rouesartisanales.com/article-1503651.html. If it were me, I'd probably go with one of the Vittorias or the Vredestein Fortezza Tri Comp (not on the list). Tires are cheap weapons in the arms race.Strangely enough RD, I arranged with the LBS to do a service on my bike (wheel balancing etc) and replace the tyres the week before the Century. Thanks for the advice. I always rode on Vittorias in England. At the moment I have Hutchinsons Top Speed made in France.

Geeez! I've just checked. They're the worst!:eek:

Geeez! I've just checked. They're the worst!:eek:Not to worry. It's only 20 watts and we all know how easy it is to put out an extra 20 watts, right?;)

Not to worry. It's only 20 watts and we all know how easy it is to put out an extra 20 watts, right?;)
Reading the link carefully though, one interesting statement stands out.



In general terms, the total drag of a cyclist will consist of 80% tire rolling resistance and 20% wind resistance at 10 km/h or 6 mph. At 40 km/h or 25 mph the numbers will reverse, with total drag consisting of 80% wind resistance and 20% tire rolling resistance

I guess I'll just have to keep my speed at above 25mph!;)