Patchelicious Posted October 21, 2014 Posted October 21, 2014 Back on bike for first full week in a month due to stupid clavical. 650TSS mostly on IDT.... 'Dale and Jakkals. 2
IdeJongh Posted October 21, 2014 Posted October 21, 2014 Just wondering with the collective PM knowledge here what would you guys think of this PMC? Considering that I am not training or peaking for anything specific just like to keep my fitness up and have a comfortable 94.7 road and MTB ..... Hey Ben, considering you kind of want to maintain its hard to build a goal into a TSS based system, but brilliant work on building up from Jul onwards! If you keep going like that keeping your TSB in moderate sub-zero levels with periods of recovery, you are doing your fitness a great deal of good. Its never a short term plan, fitness/power is built over time, if you keep focus you'll start picking the fruits. Sadly, at a point gains become marginal and you have to ask how much time are you willing to invest to break through....
NotSoBigBen Posted October 21, 2014 Posted October 21, 2014 Hey Ben, considering you kind of want to maintain its hard to build a goal into a TSS based system, but brilliant work on building up from Jul onwards! If you keep going like that keeping your TSB in moderate sub-zero levels with periods of recovery, you are doing your fitness a great deal of good. Its never a short term plan, fitness/power is built over time, if you keep focus you'll start picking the fruits. Sadly, at a point gains become marginal and you have to ask how much time are you willing to invest to break through.... Thanks Iwan! Been trying to keep to a 3 weeks 'hard' then 1 week 'easy' sort of plan, wouldn't mind to get back to where I was in January though Am focusing lots more on reducing BF (an ugly thing ) in the coming weeks though as I know that will have a big influence on how 'comfortable' 94.7 will or won't be Ag once the gains become marginal I'll be happy to just plod along, long over trying to whip JC and Rouxtjie on the SSR ..... IdeJongh 1
IdeJongh Posted October 21, 2014 Posted October 21, 2014 Thanks Iwan! Been trying to keep to a 3 weeks 'hard' then 1 week 'easy' sort of plan, wouldn't mind to get back to where I was in January though Am focusing lots more on reducing BF (an ugly thing ) in the coming weeks though as I know that will have a big influence on how 'comfortable' 94.7 will or won't be Ag once the gains become marginal I'll be happy to just plod along, long over trying to whip JC and Rouxtjie on the SSR ..... Ben with the amount you've lost I don't know where you want to shed more KGs...but in any case, have you tried combining the cycling with weights? I do weights 3-4x a week and it does wonders in keeping the BF in check.
jcza Posted October 21, 2014 Posted October 21, 2014 Ben with the amount you've lost I don't know where you want to shed more KGs...but in any case, have you tried combining the cycling with weights? I do weights 3-4x a week and it does wonders in keeping the BF in check. Sir! Can't see your numbers for last week....
IdeJongh Posted October 21, 2014 Posted October 21, 2014 Sir! Can't see your numbers for last week.... 560TSS, 0.71 IF - Just maintaining jcza 1
'Dale Posted October 21, 2014 Posted October 21, 2014 Last week tss around 643.. hahaha What's that Intensity Factor, man.Very important.
DJpak Posted October 21, 2014 Posted October 21, 2014 What's that Intensity Factor, man.Very important.Sum and divide?? Then 0.745
'Dale Posted October 26, 2014 Posted October 26, 2014 (edited) Super effort with 2 nights in Jhb TSS 541IF 0.83 (Flying back to the Highveld tomorrow for work) Edited October 26, 2014 by ' Dale Frosty 1
Frosty Posted October 26, 2014 Posted October 26, 2014 TSS 439.9IF 0.89 Feeling very tired of late. I'll use the kids not sleeping through the night as the reason
'Dale Posted October 26, 2014 Posted October 26, 2014 TSS 439.9IF 0.89 Feeling very tired of late. I'll use the kids not sleeping through the night as the reasonThat's a good reasonUninterrupted Zzz is key, man With my 22 month old laaitie, training has been just okay, and great on very rare occasions.
Jakkals. Posted October 26, 2014 Posted October 26, 2014 TSS560, IF0,804 I didn't asdust ftp down, so it was actually very hard after being of the bike for 3 weeks.
Sasquatch Posted October 27, 2014 Posted October 27, 2014 TSS 1264 IF 0.87 This was the plan Monday Active recovery 90 min @160 WattsTuesday90min15mins warmup with 3 x 1min fast pedals4 x 3 minutes at VO2MAX (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between. 10min easy1 x 30-minute Tempo (Power Z3, HR Z3, RPE 3-4)Wednesday60min15mins warmup6 x 3-minutes at VO2MAX (Power Z5, HR Z5, RPE 6-7), with 3 minutes of rest in between.Thursday120min15mins warmup3 x 15-minute intervals at 89-92% of FTP (Power Z3.5, HR Z3.5, RPE 4), 5min rest1 x 45 minute effort at Tempo (Power Z3, HR Z3, RPE 3-4).Friday RestSaterday3.5hours60min Endurance zone (Power Z2, HR Z2, RPE 2-3)2 x 20min at your FTP (Power Z4, HR Z4, RPE 4-5). 10min rest between.6 x 3min at VO2Max (Power Z5, HR Z5, RPE 6-7) 5min restSondag3,5hours Endurance @ 200 Watts Cam182 and Meaddays 2
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