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

RapDaddyo

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."

spot1100

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

RapDaddyo

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.

Sillyoldtwit

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!

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.

RapDaddyo

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).

72KG? Wow! Oh, that's going to help flatten the hills a lot.

Think of it this way. If a weight-lifter kicks sand in your face at the beach, you can run over him at 30mph.

Lonnie Utah

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

__________________
Cheap, Strong and Light.
Pick any Two.

RapDaddyo

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.

Sillyoldtwit

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.

RapDaddyo

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.

Sillyoldtwit

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..........

RapDaddyo

That looks to be a significant percentage increase over your prior weeks. I estimated your typical week (with VO2MAX workouts) at 476 TSS points. So, that's a 30+% increase over your prior weeks. That's a big jump. If you were still running and increased your mileage by 30+%, wouldn't you expect to be a little more fatigued? I'm guessing that you are just fatigued. I'd suggest a week at ~300 TSS points this week to compensate. If you average the two, it puts you at ~465 weekly average for the two weeks combined. TSS rocks! You'll come to love it almost as much as those young hotties. Well, maybe not that much, but you'll come to love it nonetheless.

Sillyoldtwit

To do what you suggest RD, I would have to cut my Sunday ride short.
My first reaction was no way! Then I thought maybe that's not such a bad idea anyway as I can still get 1 long ride in (next Sunday) before the century in June.
I thought maybe I've been over stretching of late, so will bite my lip and cool it for a week.

RapDaddyo

I think you'll come back after a light week storming.

Sillyoldtwit

It's frightening!

What is frightening, I hear you say? The power man, the power.

Today, I cut my Sunday ride down to 57 km and the power on the climbs and the flat was frightening. Much more of this and I think I will need to go cold turkey.

It's only some 4 months since I started out on this crusade, but the extra power achieved, I can only describe as exhilarating.
Now, I don't know whether an FT of 300 Watts plus is physically possible for this old frame, but being optimistic and assuming it can be done - the mind boggles when trying to imagine what it must feel like when out on the road.

I think today for the first time I approached somewhere near RD's utterance of -"These bikes are designed to go fast, and that's how they should be ridden." Or words to that effect.

I know young bucks reading this will think - 300Watts?!?! - childs play. All I can say to that is, I hope you can still do it at 64 years (nearly) of age.