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

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Interesting that. My 2x20s power and VO2MAX seem to be running pretty close to each other, or at least they were. Tomorrow will tell, on Sunday my 2x20s were nigh on 250W, the same as the VO2MAX power only a few days before. Theoretically as you say, I should be able to do at least 20Watts if not more, over and above 250W.Well, the classic rule of thumb for VO2MAX adaptation is 120%FT, so if your FT is truly 250W you would do your 5min VO2MAX intervals at 300W. Didn't you say you were salivating at becoming a member of the 300W club?:D

Well, the classic rule of thumb for VO2MAX adaptation is 120%FT, so if your FT is truly 250W you would do your 5min VO2MAX intervals at 300W. Didn't you say you were salivating at becoming a member of the 300W club?:D
This get's worse!:eek: Why don't you just say 350W and kill me off completely.:D

Why don't you just say 350W and kill me off completely.:DNow you're talking.:D

Now you're talking.:D
I'm off to bed RD. Talk to you tomorrow after the gym.

TYSON

I'll work up a TSS estimate of your long ride week and get back to you.Here' my estimate of your current weekly TSS.
2 days of 4xVO2MAX intervals + 1x20 @ 91%FT: 176 TSS points
1 day of 2x20s @ 100%FT: 71 TSS points
Sunday ride ~3hrs @ 85%FT: 216 TSS points
Total week: 463 TSS points

If you do 2 days of 2x20s (e.g., Mon Wed) the week of your long ride, the worst case scenario (century = 6 hrs @ 85%FT) is as follows:
2 days of 2x20s @ 100%FT: 142 TSS points
Century (6 hrs @ 85%FT): 432 TSS points
Total week: 574 TSS points

So, your total stress the week of the century is only ~25% greater than a typical week and is well under, say, one of my typical weeks. Not bad at all, really.

Today I received a sharp reminder that I haven't had an easy week since I started this caper back in January.

Walking up a slight slope to the gym, I knew beforehand that today was going to be a disaster.
Started off @ 270W, but after 3 mins was spent and did the last 2 mins @ 220W.
After a 5 min rest managed to squeeze out 5 mins x 250W, however, it was 10 times harder than the 1x20 @ 250W I did 2 days ago. Then did 2 mins at 200W and that was that! Kaput!:(

So for the rest of this week I'm going to "take the bike for a walk", and you'll be pleased to know you'll probably hear little or nothing from me until next Tuesday when I fire up again.;)

Btw, RD I appreciate your calculating my (little ambitious) figures, and I intend to spend this easy week brushing up on the maths behind training - TSS etc.:)

Walking up a slight slope to the gym, I knew beforehand that today was going to be a disaster. Started off @ 270W, but after 3 mins was spent and did the last 2 mins @ 220W. After a 5 min rest managed to squeeze out 5 mins x 250W, however, it was 10 times harder than the 1x20 @ 250W I did 2 days ago. Then did 2 mins at 200W and that was that! Kaput!:( It was smart to throw in the towel early. You changed your weekly routine last week. I know about the mid-week ride, but what did you do the rest of the week and weekend?

So for the rest of this week I'm going to "take the bike for a walk", and you'll be pleased to know you'll probably hear little or nothing from me until next Tuesday when I fire up again.;)Good idea, but I doubt you will need the entire week to get back to your routine. I'm guessing two days off the bike will be sufficient.

I know about the mid-week ride, but what did you do the rest of the week and weekend?

.After last Tuesday's session in the gym, I took 2 days off as I usually do before heading for the mountains. So Friday was the 93k ride. Sat off and Sunday was the 250W interval session as laid out above.

RD wrote:

Good idea, but I doubt you will need the entire week to get back to your routine. I'm guessing two days off the bike will be sufficient
Has your soul no mercy?!?!:(

After last Tuesday's session in the gym, I took 2 days off as I usually do before heading for the mountains. So Friday was the 93k ride. Sat off and Sunday was the 250W interval session as laid out above.It's interesting. I actually have a completely unfounded theory (WAG) about the consequences of changing our workout pattern. It may be entirely psychological, but I think we may adapt to certain patterns and a change in the pattern can throw us off. I actually hope to explore this issue at the ride level on important rides. For example, a non-flat 40K TT would have an optimal power management plan, based on grades and normal wind conditions. Would one's performance in the race be improved by practicing the specific power management pattern in advance?

Has your soul no mercy?!?!:(I'm not pushing you, I'm just predicting withdrawal symptoms.:D

After a mediocre week, finishing off on Friday on a VO2MAX session @ 250W :( set off for the mountains thinking it was going to be a bad ride. However, after 3 mins I knew it was going to be a good one.

Extended the course to over 100km, cutting out the new 4km plus climb I did for the last 2 Sundays and adding in a 7km climb. It was far worse than the 4km, climbing at 11-13% with a little respite halfway at 7%. It was about 5 degrees cooler than the base at the top. I sat fast in the saddle until the last 100 metres when I (as I do on all hills now) stood up and brought the VO2MAX training into play with a sprint to the top.
The strange thing is, even with this increased distance and intensity, I still didn't drink more than 1 litre of liquid, although I confess to eating 2 bananas and 2 Powerbars (normally 1). I just don't seem to need much liquid intake.
Is there anyone else who doesn't drink much on a long ride?

I feel I'm now ready for the Century on June 4th and I still have 3 weeks to improve.
RD, I agree with you, the human body is amazing. A youngster would just take it for granted that they would improve a lot with training; but at our age I never dreamt it was possible.I actually feel like I'm in my late 30s early 40s.

Apologies for the rabbiting.:) TYSON

stood up and brought the VO2MAX training into play with a sprint to the top.Good ride. FYI, the VO2MAX training is intended to increase your FT, even though the durations are short. FT is a function of your VO2MAX (which sets an upper limit to your aerobic power) and your aerobic efficiency (i.e., your FT power as a percentage of your VO2MAX power). So, your VO2MAX sessions should eventually allow you to increase power on your 2x20s. A byproduct is that you gain confidence in your ability to ride short climbs (~5mins) at higher power because you know you won't fall off the bike at the top. The work that will increase your power for those short pushes at the end of a climb (e.g., durations <3 mins) are yet to come. They are called anaerobic intervals and we'll get to them soon. Then you'll ride off into the future as winner of the title, "Most Improved Senior Cyclist."

Good ride. FYI, the VO2MAX training is intended to increase your FT, even though the durations are short. FT is a function of your VO2MAX (which sets an upper limit to your aerobic power) and your aerobic efficiency (i.e., your FT power as a percentage of your VO2MAX power). So, your VO2MAX sessions should eventually allow you to increase power on your 2x20s. A byproduct is that you gain confidence in your ability to ride short climbs (~5mins) at higher power because you know you won't fall off the bike at the top. The work that will increase your power for those short pushes at the end of a climb (e.g., durations <3 mins) are yet to come. They are called anaerobic intervals and we'll get to them soon. Then you'll ride off into the future as winner of the title, "Most Improved Senior Cyclist."
Hi RapDaddyo !

I read through this thread and I am amazed, how your training works to your "victims" :-)

Have you ever thought of coaching per email ? I think you would have a great talent to do this !

And I want to thank you for your work in this forum ! Its great !!!


Spot

I read through this thread and I am amazed, how your training works to your "victims" :-)
Have you ever thought of coaching per email ? I think you would have a great talent to do this !
And I want to thank you for your work in this forum ! Its great !!!
Thanks, Spot. There are some true coaches not only on this forum (e.g., Ric Stern) but some who don't usually weigh in here (e.g., Hunter Allen). Even though technically I have a Club Coach license, I don't consider myself a coach. I just have a deep interest in the sport and do what others have done for me -- share what I know (or at least think I know).

My real interest is in the technology and data available to both coaches and cyclists alike. We have had on-bike power data for 20 years, but what we have available on the bike is beyond pathetic (IMO). You will see and hear much more about what I am up to in the near future. Coaches like Ric and Hunter will be able to work with clients in ways nobody has ever dreamed of before. I'll leave the details for a formal announcement, but keep your eyes and ears open. My goal is to work with coaches who will work with their clients in very powerful ways. Actually, some on this forum know what I am up to and I greatly appreciate them not spilling the beans. They must have had some good chuckles at my oblique references. That project and one other cycling project is going to keep me more than busy. In the meantime, I'll offer any insights I think I have on this forum. I'm glad you find it helpful.

Good ride. FYI, the VO2MAX training is intended to increase your FT, even though the durations are short. FT is a function of your VO2MAX (which sets an upper limit to your aerobic power) and your aerobic efficiency (i.e., your FT power as a percentage of your VO2MAX power). So, your VO2MAX sessions should eventually allow you to increase power on your 2x20s. A byproduct is that you gain confidence in your ability to ride short climbs (~5mins) at higher power because you know you won't fall off the bike at the top. The work that will increase your power for those short pushes at the end of a climb (e.g., durations <3 mins) are yet to come. They are called anaerobic intervals and we'll get to them soon. Then you'll ride off into the future as winner of the title, "Most Improved Senior Cyclist."
Well I'm not sure what effect the VO2MAX intervals have.
Maybe it's psychological, but I never ever used to sprint the last 50-100 metres of a climb. I was just glad to get to the top. Now I feel almost as fresh at the top as the bottom. I know what you're going to say; get yourself a power meter and work harder on the climbs - you're slacking till the last 100 metres!;)

LOL "Most improved senior cyclist." More like "Biggest Fool", I could be sitting quietly at home with a beer in my left hand and a gigantic piece of cheesecake in the right hand. Ah, the memories of being a cuddly 85 Kilos -now this morning a beanpole 72kilos!:D

That reminds me RD, do you realize you are responsible for me losing the definition on my pecs and god knows how many inches off the biceps.
Still. have a nicer taper now down to a slim waistline.:)

Well I'm not sure what effect the VO2MAX intervals have. Maybe it's psychological, but I never ever used to sprint the last 50-100 metres of a climb. I was just glad to get to the top. Now I feel almost as fresh at the top as the bottom. I know what you're going to say; get yourself a power meter and work harder on the climbs - you're slacking till the last 100 metres!;) Actually, I'd say that if you want to really rip the last 50-100 meters, wait until you work for a few weeks on your anaerobic work capacity (AWC).

LOL "Most improved senior cyclist." More like "Biggest Fool", I could be sitting quietly at home with a beer in my left hand and a gigantic piece of cheesecake in the right hand. Ah, the memories of being a cuddly 85 Kilos -now this morning a beanpole 72kilos!:D 72KG? Wow! Oh, that's going to help flatten the hills a lot.

That reminds me RD, do you realize you are responsible for me losing the definition on my pecs and god knows how many inches off the biceps. Still. have a nicer taper now down to a slim waistline.:)Think of it this way. If a weight-lifter kicks sand in your face at the beach, you can run over him at 30mph.:D

Is there anyone else who doesn't drink much on a long ride?

65 km yesterday. Less than 1 bottle. I even poured out most of my water at the base of the climb I did (near the end of my ride and there's a spot to refill at the top). When it get's hotter, I'll drink more (or just pour it over my head). RD, has it hit 100 there yet?

L

65 km yesterday. Less than 1 bottle. I even poured out most of my water at the base of the climb I did (near the end of my ride and there's a spot to refill at the top). When it get's hotter, I'll drink more (or just pour it over my head). RD, has it hit 100 there yet?Yes, it has just begun to reach 100 at mid-day. Yesterday was pretty brutal. I've been working with a group in my cycling club (most are recreational riders, not racers) to do a team time trial century in less than 5 hours. Yesterday, we did a 75 mile practice ride with ~2400 feet of gross climbing. Even though we started at 6:00AM, it was 90 degrees when we finished and one rider told me he went through 5 bottles.

Just in case you're wondering why I haven't posted in this thread this week RD, I'd better explain. Tuesday's session was so bad I wanted to see what happened today in the gym.
I've come to the conclusion the "stepped up mileage" Sunday ride with some 30 kms of serious climbing between 7% and 17% inclines, is taking it's toll.
I went to the gym on Tuesday intending to do 2x20 @250W. After 1 minute at 250W I had to drop it to 200W to make the pedals go round. Anyway, did the first 20 mins, and after 10mins of the second interval I had had enough. The legs weighed a ton each.
Went to the gym again today to do a VO2MAX session. Apprehensively did 1x5 @ 240W then 1x5 @ 250W and finally 2x5 @ 260W. And I can tell you it wasn't easy.:( To finish did 1x10 @200W and that was enough.

I don't want to get to the start of the century on the 4th June with leaden legs, so the plan is this.

Tomorrow off.
Sunday 110km.
Then perhaps 2 or 3 days off. So, on Wed or Thurs a VO2MAX session followed by Sunday's ride (not sure how far to go)
The following Wed 31 May a 2x20mins @ ??? W then rest until the century on Sunday 4th June.

3 or 4 days rest after the century, then cut the Sunday mileage back and get down to some serious training with 300 Watts in mind.;)

I've come to the conclusion the "stepped up mileage" Sunday ride with some 30 kms of serious climbing between 7% and 17% inclines, is taking it's toll.This is where it would be useful to have some TSS data, because that is exactly what TSS measures, total training stress. My suggestion is to take it day by day. Your fitness is pretty well locked in for your century and you're not going to gain or lose much between now and then. You might want to just get on the bike with no set plan, just start spinning the pedals and do what you feel like. My guess is that on some of the rides you will find yourself increasing the intensity a bit because it just feels unnatural to ride at a relaxed pace. Or, do some cadence drills. I sometimes get in a small gear and bring my cadence up to ~150rpm. It's fun to see how smooth I can be at a high cadence and how long I can hold it. It takes a lot of concentration.

This is where it would be useful to have some TSS data, because that is exactly what TSS measures, total training stress. My suggestion is to take it day by day. Your fitness is pretty well locked in for your century and you're not going to gain or lose much between now and then. You might want to just get on the bike with no set plan, just start spinning the pedals and do what you feel like. My guess is that on some of the rides you will find yourself increasing the intensity a bit because it just feels unnatural to ride at a relaxed pace. Or, do some cadence drills. I sometimes get in a small gear and bring my cadence up to ~150rpm. It's fun to see how smooth I can be at a high cadence and how long I can hold it. It takes a lot of concentration.I've calculated my TSS for this week at 630 points.

Btw, I've now fitted my go faster pedals and tyres, but was unable to get my size (Japanese guys have small feet on average) Sidi carbon shoes, so settled for plastic.
We shall see what difference they make on Sunday in the mountains.
Til Sunday evening's report then..........