Today's Forum Topics
Set as homepage
|
View
New Forum Topics Today's Forum Topics Set as homepage |
 |
|
|||||||
Welcome to CyclingForums.com You are currently viewing our website as a guest which gives you limited access to view most discussions. You will have to register before you can post to this thread. By joining our free online community you will have access to post new topics, communicate privately with other cyclingforums.com members (PM), respond to polls, upload photos and access other special features like product reviews and classifieds. |
 |
|
|
Thread Tools | Search this Thread | Display Modes |
20-06.-2007, 02:40 AM
|
#61 |
|
Registered User
Join Date: Jun 2007
Location: CALIFORNIA
Posts: 5
|
Re: It Hasn't Killed Me After All...but
I will have to do a FTP test to see where im at , what are some good workouts to test FTP ???? Thanks Bruce
|
|
|
|
20-06.-2007, 03:24 AM
|
#62 | |
|
Registered User
Join Date: Oct 2006
Posts: 1,506
|
Re: It Hasn't Killed Me After All...but
Quote:
for good ways to estimate FTP. One of the easiest ways to work into your training is to simply do the hardest(steady) long(20 to 30 minute) intervals you can handle. It might take you a few tries to find your best pace but you're getting good training as you dial in your efforts over a few weeks time. That's roughly what Tyson did on RDO's advice and is the second best FTP estimator on Andy's list. Good luck, Dave |
|
|
|
|
|
20-06.-2007, 03:27 AM
|
#63 | |
|
Registered User
Join Date: May 2006
Location: So Cal, USA
Posts: 53
|
Re: It Hasn't Killed Me After All...but
Quote:
How did your 2x20 @225W feel? You should be having a "continuous sensation of leg fatigue" (-misquote from the book). It should be hard enough that you can barely talk or take a drink of water. If you were able to do this without the fatigue sensation then rachet up your target range to 230-235. If you can't finish the 2nd 20 minutes in the target range then it is too high. When 2x20s at a specific power level feels like you still have something left, then you can either add a 3rd 20, or increase the target power. You can usually tell if it's too high - when you can't finish the set. 6 straight months of this has allowed to not get dropped from crits anymore. (Assuming you train L5s - VO2Max too) |
|
|
|
|
|
21-06.-2007, 01:12 PM
|
#64 | |
|
Registered User
Join Date: Jan 2006
Location: IN PEACE AND QUIET
Posts: 1,396
|
Re: It Hasn't Killed Me After All...but
On the Computrainer website, the following inspired me to change my gym workouts.
Quote:
So I thought s..t, I'm just fa---ing around on the trainer in the gym. So this week I stepped it up to 2 hours with a good solid hour at 200W after my FT and VO2Max intervals. I find the mind goes numb around 90 mins and the rest is easy. In July I shall increase the workouts to 2.5 hours. One thing I'm not sure of though; I remember RD saying there is no need to go below 220watts after doing your intervals. Anyone got any thought on this? Tyson
__________________
|
|
|
|
|
|
30-06.-2007, 09:59 AM
|
#65 |
|
Registered User
Join Date: Jun 2007
Location: CALIFORNIA
Posts: 5
|
Re: It Hasn't Killed Me After All...but
Well this week so far i did the 2x20 at 230watts , and a 1hr5min at 200watts with a 10min warm up . Its going slow but its going , not as easy as when i was running less a few weeks ago , this week so far 4hr of running.
Lisa Bentley is a stud , i have heard of some of her Computrainer sessions , yicks. bruce |
|
|
|
|
02-07.-2007, 02:36 PM
|
#66 | |
|
Registered User
Join Date: Jan 2006
Location: IN PEACE AND QUIET
Posts: 1,396
|
Re: It Hasn't Killed Me After All...but
Quote:
Well done there Bruce. I'm sure you'll look back in a few weeks/months and laugh at 230W. There are many in these forums who don't like trainers, which I can understand. Yesterday when I had 5 minutes left of the first hour, I thought I couldn't do any more through sheer boredom. However, after a 5 minute break and a good drink of Gatorade (diluted with water) I got back on the trainer and surprise, surprise I felt better than the first hour. Ended up doing 1 and a half hours at 200 watts. Starting tomorrow, instead of upping the time on the trainer, when I've finished my FT intervals, I've decided to do 1 hour plus @ 210watts. (reason - obvious benefit of the higher wattage and being less of a rhinosorearse). Tyson 
__________________
|
|
|
|
|
|
05-07.-2007, 02:29 PM
|
#67 |
|
Registered User
Join Date: Jan 2006
Location: IN PEACE AND QUIET
Posts: 1,396
|
Re: It Hasn't Killed Me After All...but
At last things are finally coming together.
Back in the dark days of January 2006 at the ripe old age of 63, I valiantly struggled up the 15% gradient hill on my Sunday course, thinking the time for hanging up my pedals was fast approaching. (or at least pedalling up steep mountains would soon have to end). Then towards the end of January - BINGO, I found this forum and started serious structured training under the guiding hand of RapDaddyo and others. The encouragement they gave me cannot be expressed in words. However, all the encouragement in the world won't help you without f---ing hard work, and I mean Hard work. At the beginning, generating 300 Watts for any length of time on the bike was just a pipedream - a speck on the distant horizon. However, with a lot of "excruciating at times" workouts, last October I managed 5 minutes at 300 watts and back at the end of June this year, after a couple of days rest I manged to double that figure. Today in the gym I did the first ever Vo2Max workout (5 minute intervals) at 300 watts, and strangely enough it felt a lot easier than the 290Watt intervals last week. Finished off the session doing not 210 watts as predicted above, but took RD's advice and did 1x40@ 220Watts. (ran out of time) Am getting stonger by the week and look forward greatly to my 66th b'day next August. Barring accidents, the 15% gradient should be almost unoticeable. As I said though, nothing happens without slogging away at those intervals. You can do it too - just keep at it. Tyson
__________________
Last edited by Sillyoldtwit : 05-07.-2007 at 05:16 PM. |
|
|
|
|
05-07.-2007, 05:29 PM
|
#68 | |
|
Registered User
Join Date: Jan 2007
Posts: 190
|
Re: It Hasn't Killed Me After All...but
Quote:
Your whole scientific training journey has been truly inspirational SOT. Keep up the good work mate |
|
|
|
|
|
05-07.-2007, 06:05 PM
|
#69 | |
|
Registered User
Join Date: Jan 2006
Location: IN PEACE AND QUIET
Posts: 1,396
|
Re: It Hasn't Killed Me After All...but
Quote:
Very funny Ade!  The ambiguity of the English language! For anyone who took Ade seriously; that was 1x10 minutes @ 300watts. Tyson
__________________
|
|
|
|
|
|
06-07.-2007, 12:07 AM
|
#70 | |
|
Registered User
Join Date: Oct 2006
Posts: 1,506
|
Re: It Hasn't Killed Me After All...but
Quote:
If you're gonna suffer, you might as well have a number pinned on your back  -Dave |
|
|
|
|
|
07-07.-2007, 05:53 AM
|
#71 | |
|
Registered User
Join Date: Jan 2006
Location: IN PEACE AND QUIET
Posts: 1,396
|
Re: It Hasn't Killed Me After All...but
Quote:
Agree wholeheartedly Dave. I'm hoping to get in 1 or 2 TTs as a guest of one of the local clubs when I go to England soon. Tyson
__________________
|
|
|
|
|
|
07-07.-2007, 09:30 AM
|
#72 | |
|
Registered User
Join Date: Aug 2005
Location: Indiana USA
Posts: 80
|
Re: It Hasn't Killed Me After All...but
Quote:
__________________
"Occasionally the curlew dropped back to an easier flight spot in the body of the flock, but each time after a brief rest he moved forward to the lead again."
From "Last of the Curlews" by Fred Bodsworth
|
|
|
|
|
|
07-07.-2007, 12:45 PM
|
#73 |
|
Registered User
Join Date: Jul 2007
Posts: 30
|
Re: It Hasn't Killed Me After All...but
ok.... I'm deffinately a newblet and don't understand any of what you're saying. What are FTP's and how can I measure mine? How do I know how many watts of effort I am exerting. I guess interval's are a good idea that I never thought of...but where do I start? You don't have to answer if you know of a faq I could read somewhere.
PS - how can I tell how many MPG I am going? I have no way of measuring distance accurately. Don't they make little mini-computers? cheap ones I hope. Do I even need if I am doing FTP or whatever? sory I am really interested but know not where to start :P |
|
|
|
|
09-07.-2007, 10:28 AM
|
#74 | |
|
Registered User
Join Date: Jan 2006
Location: IN PEACE AND QUIET
Posts: 1,396
|
Re: It Hasn't Killed Me After All...but
Quote:
The first thing you should do is buy yourself a Cateye cycle computer. http://www.cateye.com/. This will at least give you an idea of how far and how fast you're going. I personally use the average speed reading to judge the amount of effort I'm putting in. If I start to slack, then of course the ave speed figure drops and I know I have to work harder to bring the level back up again. I now have it down to a fine art where I know how many decimal points I loose on each climb and how hard I have to work on the decent and flat to bring it back up again. As for FTP; this is your functional threshold power, the constant power (effort) you can sustain for 1 hour. The last 5 minutes should be the hardest but not impossible. There are 2 simple ways you can ascertain your FTP. 1) Buy a power meter - very expensive. 2) Find a gym with trainers where you can preset the power and go for it. There are other methods such as a time trial etc. but the above 2 are the easiest methods. When you've found your FTP, read the first 20 or 30 pages of "It's killing me thread" and away you go. Cheers Tyson
__________________
Last edited by Sillyoldtwit : 09-07.-2007 at 11:44 AM. |
|
|
|
|
|
09-07.-2007, 11:37 AM
|
#75 | |
|
Registered User
Join Date: Aug 2004
Posts: 1,173
|
Re: It Hasn't Killed Me After All...but
Method 3
If you have a Kurt Kinetic Road Machine http://www.1upusa.com/kurtkinetictrainer.htm you can get a fairly accurate estimate from a speed to power chart like this. I road for an hour on the KKR at 19.8mph=252watts FTP. 17mph=183.33w 17.1mph=185.53w 17.2mph=187.74w 17.3mph=189.98w 17.4mph=192.23w 17.5mph=194.51w 17.6mph=196.80w 17.7mph=199.12w 17.8mph=201.46w 17.9mph=203.81w 18mph=206.19w 18.1mph=208.59w 18.2mph=211.01w 18.3mph=213.45w 18.4mph=215.91w 18.5mph=218.39w 18.6mph=220.89w 18.7mph=223.42w 18.8mph=225.96w 18.9mph=228.53w 19mph=231.12w 19.1mph=233.73w 19.2mph=236.36w 19.3mph=239.02w 19.4mph=241.70w 19.5mph=244.40w 19.6mph=247.12w 19.7mph=249.86w 19.8mph=252.63w......My FTP 19.9mph=255.42w 20mph=258.24w 20.1mph=261.07w 20.2mph=263.93w 20.3mph=266.81w 20.4mph=269.72w 20.5mph=272.65w 20.6mph=275.60w 20.7mph=278.58w 20.8mph=281.58w 20.9mph=284.60w 21mph=287.65w 21.1mph=290.72w 21.2mph=293.82w 21.3mph=296.94w 21.4mph=300.09w 21.5mph=303.26w 21.6mph=306.45w 21.7mph=309.67w 21.8mph=312.92w 21.9mph=316.19w 22mph=319.48w 22.1mph=322.80w 22.2mph=326.15w 22.3mph=329.52w 22.4mph=332.92w 22.5mph=336.34w 22.6mph=339.79w 22.7mph=343.26w 22.8mph=346.76w 22.9mph=350.29w 23mph=353.84w 23.1mph=357.42w 23.2mph=361.03w 23.3mph=364.66w 23.4mph=368.32w 23.5mph=372.01w 23.6mph=375.72w 23.7mph=379.46w 23.8mph=383.23w 23.9mph=387.03w 24mph=390.85w 24.1mph=394.70w 24.2mph=398.58w 24.3mph=402.48w 24.4mph=406.42w 24.5mph=410.38w 24.6mph=414.37w 24.7mph=418.39w 24.8mph=422.44w 24.9mph=426.51w 25mph=430.62w 25.1mph=434.75w......Lance Armstrong FTP maybe 25.2mph=438.91w 25.3mph=443.10w 25.4mph=447.32w 25.5mph=451.57w 25.6mph=455.85w 25.7mph=460.16w 25.8mph=464.49w 25.9mph=468.86w 26mph=473.26w Quote:
__________________
Romans 5:10 For if, when we were enemies, we were reconciled to God by the death of his Son, much more, being reconciled, we shall be saved by his life. http://www.earnharts.com/html/reala...ecific.asp?id=3 |
|
|
|
|
Linear Mode
