weekly tss score

[IdeJongh]

Sorry, jy het my....that is what I meant....

 

I have a spreadsheet that some rocket scientist made for me that do the calcs....ek trap net die pedals.

 

Whatever Mr. iWatt@home

['Dale]

That's decoupling for ya...but that should be fine though, if you starting decoupling 3hrs into your ride you have some way to go

 

Yip

nothing like chasing a few Strava KOMs to decouple a bit sooner

 

That's why I mostly train on my own cos' my cycling buddies love Strava

(me too)

['Dale]

hahaha, it happens.

 

Cant wait to get cracking...but corporate golf game on Saturday will probably do the mind wonders.

 

Say it 50 more times, and you might believe it, anton'

 

You know there's nothing like riding your machine

 

One day at a time!

[IdeJongh]

Yip

nothing like chasing a few Strava KOMs to decouple a bit sooner

 

That's why I mostly train on my own cos' my cycling buddies love Strava

(me too)

 

Yeah well, for most of us it's PRs that end up ruining your training ride, knowing I should be at 140bpm but if I push this bit I could get that illusive PR and clock strikes 4hrs and the legs have their revenge.

 

But as long as we enjoy it as well I guess

[Bianchisti]

850 (finally)

0.935 IF

 

Big one of 298 TSS @ 1.057 IF. Pleased with that.

 

Some AR and endurance to start off next week.

['Dale]

 

 

Yeah well, for most of us it's PRs that end up ruining your training ride, knowing I should be at 140bpm but if I push this bit I could get that illusive PR and clock strikes 4hrs and the legs have their revenge.

 

But as long as we enjoy it as well I guess

 

Love the challenge.

Yeah.

[IdeJongh]

So the cold that took me out of Cullinan and rendered me cycle-less last week, has put me three weeks behind schedule

 

According to my calcs I'll only be back on my planned fitness level last week of June. But these things happen.

 

On the upside, I retook my 3min power test this morning and I'm 15Watts up from end of March

[Jakkals.]

I've done very little over the last 3 weeks,

 

I will start easing into the training.

 

Looking forward.

[rouxtjie]

So the cold that took me out of Cullinan and rendered me cycle-less last week, has put me three weeks behind schedule

 

According to my calcs I'll only be back on my planned fitness level last week of June. But these things happen.

 

On the upside, I retook my 3min power test this morning and I'm 15Watts up from end of March

ja ja brag-gat

 

So you can kickstart boeings now hey?

['Dale]

Delayed transmission

 

Last week - nice and steady base

TSS 592

IF 0.83

 

 

FTP test this week sometime

Normally in 1st week of each month.

['Dale]

I've done very little over the last 3 weeks,

 

I will start easing into the training.

 

Looking forward.

 

Eish!

 

Sterkte

['Dale]

 

On the upside, I retook my 3min power test this morning and I'm 15Watts up from end of March

 

How do you conduct that 3 min power test?

[rouxtjie]

How do you conduct that 3 min power test?

MMP test / mean max power

 

Warmup 12 min at 100-150 watts

High cadence(115rpm+, 200watts+),15 second burst from 8 minutes to 12 minutes. So basically do one every minute.

Recover 3 minutes...to bring hr down a bit

Go till you blow for 3 minutes....115rpm+. Upload to software and get maximum minute power aka highest avg power sustained for 1 minute in your 3 minute test

Go here and get training zones http://wattbike.com/...ones_calculator

Edited June 3, 2014 by rouxtjie

['Dale]

Thanx Rouxtjie

 

*sweetdruppels*

[rouxtjie]

Thanx Rouxtjie

 

*sweetdruppels*

No probs...did mine again last week...was moegmens after it.

 

Avg power 360 watts for 3 minutes

 

http://www.strava.com/activities/146556396

[IdeJongh]

How do you conduct that 3 min power test?

 

^ What Rouxtjie said