Author Topic: Base training  (Read 126104 times)

fboab

  • It's a fecking serious business, riding a bike
Re: Base training
« Reply #1875 on: March 12, 2020, 03:35:10 pm »
Interesting, thanks. 

I think my main issue is that I don't have much confidence in the ramp test as an accurate way to measure my FTP.  Essentially, I think it is under-measuring significantly and making intervals based on it easier than they ought to be to actually be sweet spot. 

I need to try a different test!

Zwift workout plans have a zone checker at the start of the programme- whereby you do a set of intervals and it tells you how they should feel:
https://whatsonzwift.com/workouts/fondo/week-1-zwift-fondo-wk1-wo1-welcome/
TSS is not Total Sex Score, Chris!

Re: Base training
« Reply #1876 on: March 24, 2020, 04:09:25 pm »
If anyone wants to try Trainer Road for a month for free during the lockdown, message me an email address and I'll refer you. The only restriction is that you can't have used that email with TR before.

Re: Base training
« Reply #1877 on: March 24, 2020, 04:22:44 pm »
Sulking......

S2L

Re: Base training
« Reply #1878 on: March 25, 2020, 07:15:10 am »
I've been living with a power meter for two weeks now. Cancellation of all AUK events + semi curfew means I have refocussed my cycling and been out for shorter rides... my 4 hours have become 1.5-2. What the power meter does is alert me to push harder. Sometimes I feel I am having a good workout, but really I'm only doing 160 Watt, not to speak about only doing 60 or so on slight downhills. So I feel guilty and push harder. The net result is that average speed has gone up by nearly 2 mph, which is very big. Of course PR galore on Strava.
Weight has gone down by almost 3 kg, but that is probably due to WFH and the lack of biscuits and cakes and various junk food one eats at work.
All being well, I might be lean and mean for the autumn hill climb season!  :thumbsup:

LMT

Re: Base training
« Reply #1879 on: March 25, 2020, 10:39:41 am »
I've been living with a power meter for two weeks now. Cancellation of all AUK events + semi curfew means I have refocussed my cycling and been out for shorter rides... my 4 hours have become 1.5-2. What the power meter does is alert me to push harder. Sometimes I feel I am having a good workout, but really I'm only doing 160 Watt, not to speak about only doing 60 or so on slight downhills. So I feel guilty and push harder. The net result is that average speed has gone up by nearly 2 mph, which is very big. Of course PR galore on Strava.
Weight has gone down by almost 3 kg, but that is probably due to WFH and the lack of biscuits and cakes and various junk food one eats at work.
All being well, I might be lean and mean for the autumn hill climb season!  :thumbsup:

That's an interesting point, if you are out doing a steady state ride you be pushing zone 2 power on the downhills, many cyclists just coast.

S2L

Re: Base training
« Reply #1880 on: March 25, 2020, 11:34:29 am »
Just back from my one a day in the great outdoors

1.5 hours, 30 km/h average, 180 Watt average, 195 Watt Weighted average (whatever that is)... a couple of short 20 second bursts at 500 Watt...  :thumbsup:

Re: Base training
« Reply #1881 on: March 25, 2020, 12:19:43 pm »
Watt Weighted average (whatever that is)

Usually something like Normalised Power (from https://medium.com/critical-powers/formulas-from-training-and-racing-with-a-power-meter-2a295c661b46 ):-

Quote
Normalized Power

Normalized Power (NP) is a metric to quantify training intensity with power data and is introduced by Andrew Coggan. The concept of NP is discussed in chapter 7 of the book. It is especially useful in conjuction with the other algorithms below.

    Step 1: Calculate the rolling average with a window of 30 seconds: Start at 30 seconds, calculate the average power of the previous 30 seconds and to the for every second after that.

    Step 2: Calculate the 4th power of the values from the previous step.

    Step 3: Calculate the average of the values from the previous step.

    Step 4: Take the fourth root of the average from the previous step. This is your normalized power.

Raising things to the 4th power means that big power spikes are worth a lot more than smooth power.

Putting it another way, 1 hour of smooth 150W is much easier than 15 minutes of 600W spread out over an hour with 45 minutes or rest. But with a naive average they'd both be considered "equal". Normalised Power is an attempt to make an average that is more representative of the real world effort.
"Yes please" said Squirrel "biscuits are our favourite things."

S2L

Re: Base training
« Reply #1882 on: March 25, 2020, 12:37:58 pm »
I see,

so the expectation is that the more varied the terrain the more the two values will diverge, given hills inevitably lead to higher bursts of power, over flats, unless one is deliberately doing "intervals".

simonp

  • Omnomnomnipotent.
Re: Base training
« Reply #1883 on: March 30, 2020, 06:26:18 pm »
TrainerRoad have just launched group workouts. Good timing (not by accident, I suspect).

Edit: link

Re: Base training
« Reply #1884 on: March 31, 2020, 07:54:28 pm »
Sulking......

Race bike back on the turbo.   First go in race position since last September and did 90 mins.   Glutes and hips will need some stretching out.

Re: Base training
« Reply #1885 on: April 01, 2020, 08:56:27 am »
I am trying to keep some focus by restarting TrainerRoad ss base if I can keep that up it will take me 3 months down the road and we can see where we are all at.
I have knocked down my ftp by 10 watts (at least for the first 6 weeks)so I don’t find the sessions to hard as I can’t see any point in that with the current situation .

Re: Base training
« Reply #1886 on: April 01, 2020, 09:54:12 am »
I have costochronditis, so I can't train at all. :( I tried doing Volunteer, which is 30 minutes of low intensity, and it felt relatively hard while I was doing it and irritated my ribs. So I basically can't do any exercise that requires me to breathe deeply until they are better. I'm gonna come out of this lockdown weighing 10kg more and with an FTP 100W down on my peak from 2 summers ago.

Re: Base training
« Reply #1887 on: April 01, 2020, 10:25:16 am »
I’m doing high intensity once a week and the rest low intensity. So hopefully it won’t get easier nor get harder.  A fitness plateau is fine right now. A holding pattern to minimise losses.
If you don’t make time for exercise now, sooner or later you’ll need to make time for ill health.

S2L

Re: Base training
« Reply #1888 on: April 02, 2020, 06:36:03 pm »
Now consistently doing 90 minutes @ 200-205 Watt average, average speed steadily > 30 km/h. Having lost weight, that means about 3 W/kg.

Trying to work on short < 1 minute bursts at 400-500 Watt. The other day I managed 20 s at 525 Watt, which I was quit pleased with  :thumbsup:

simonp

  • Omnomnomnipotent.
Re: Base training
« Reply #1889 on: April 02, 2020, 06:47:06 pm »
Now consistently doing 90 minutes @ 200-205 Watt average, average speed steadily > 30 km/h. Having lost weight, that means about 3 W/kg.

Trying to work on short < 1 minute bursts at 400-500 Watt. The other day I managed 20 s at 525 Watt, which I was quit pleased with  :thumbsup:

Good effort. I managed similar for 20s yesterday.