weekly tss score

[Eugene Oppelt]

 

 

I know there's some interesting research doing the rounds showing that you don't need to to long rides for long races and you can probably do short, but hard intervals for the same gain. The caveat is of course if you have limited time. The general consensus out there still seems to be that if you're a road racing pro you need those long steady rides in the off season to improve your engine.

 

Nothing can replace base, Andy', concurring with basic training philosophy.

 

But I do reckon many cyclists roll junk miles - not going slow enough or not going fast enough.

 

 

[IdeJongh]

Nothing can replace base, Andy', concurring with basic training philosophy.

 

But I do reckon many cyclists roll junk miles - not going slow enough or not going fast enough.

 

Yep, probably right on the money there.

[rouxtjie]

Nothing can replace base, Andy', concurring with basic training philosophy.

 

But I do reckon many cyclists roll junk miles - not going slow enough or not going fast enough.

Like this.

[andydude]

Back to setting your threshold, how do you guys make sure you have your correct hr zones in when you only have hr data?

 

Connected to that, what IF would you have for a typical hard racing category race?

 

I've only loaded a few rides, but already I have a threshold estimate of about 90% of my max hr according to TrainingPeaks. My last kind of test at a lab (for a study) showed closer to 85%.

[Jakkals.]

I've only done a few criteriums with power and they were all 1.01 and 0.95.

 

Its not always easy to get your heart rate up at first, but your second and third VO2max interval you can see your heart rate at least 6-10 beats higher than the first interval.

[IdeJongh]

Back to setting your threshold, how do you guys make sure you have your correct hr zones in when you only have hr data?

 

Connected to that, what IF would you have for a typical hard racing category race?

 

I've only loaded a few rides, but already I have a threshold estimate of about 90% of my max hr according to TrainingPeaks. My last kind of test at a lab (for a study) showed closer to 85%.

 

Sorry haven't worked with TrainingPeaks per se, what threshold are you referring to, aerobic, anaerobic, functional, lactate?

[andydude]

Sorry haven't worked with TrainingPeaks per se, what threshold are you referring to, aerobic, anaerobic, functional, lactate?

 

From their website http://home.trainingpeaks.com/blog/article/thresholds-411?utm_source=tp&utm_medium=email&utm_campaign=ThresholdNotifications

 

Lactate Threshold Pace, Heart Rate, and Power all refer to the maximum effort you’re able to maintain while your body can still remove the lactate acid being used by the muscles. For most trained athletes this is similar to the maximum effort they can maintain for an hour. Going above this threshold effort will result in a “burn” in the muscles and, after a few minutes, require stopping or slowing in order for the body to clear the lactate acid. As endurance athletes, we want to go as fast as we can for as long as we can. Therefore staying under or right at the lactate threshold allows us to go hard, but not so hard that we have to stop.

Lactate Threshold (LT) is also referred to simply as threshold. Lactate Threshold Power is also referred to as functional threshold power (FTP).

[BDF]

For what it's worth, I find that during the week it is not possible for me to do anything longer than 1hr to 1hr15 on the IDT. I have recently followed a few of the Sufferfest programmes which I find very good, both from an entertainment perspective and a workout perspective. My IF is usually just below 1 for these. Due to my schedule I only get to regularly do this twice a week (really sucks but...). For that reason, it is important that I make them count!

On Saturdays I do variations of harder 100km with hills (usually Sterkfontein and/or Krugersdorp) and with "speed bumps" like the Cradle offers).normally between 3:30 and 5 hours. I don't think I have ever pipped 10 hours training in a week. Normally I get about 7-8 hours a week. My estimated FTP is 210 (both per Strava and according to Sufferfest's Rubber Glove. What sort of benchmark should I be looking at?

 

Either way, I seem to be ok in the big races (94.7 time of 2:31, Argus of 2:58, Kremetart, 4:57) which always amazed friends who spend double the time training.

 

For info I'm 48 and weigh a paltry 82kg's...

[Jakkals.]

For what it's worth, I find that during the week it is not possible for me to do anything longer than 1hr to 1hr15 on the IDT. I have recently followed a few of the Sufferfest programmes which I find very good, both from an entertainment perspective and a workout perspective. My IF is usually just below 1 for these. Due to my schedule I only get to regularly do this twice a week (really sucks but...). For that reason, it is important that I make them count!

On Saturdays I do variations of harder 100km with hills (usually Sterkfontein and/or Krugersdorp) and with "speed bumps" like the Cradle offers).normally between 3:30 and 5 hours. I don't think I have ever pipped 10 hours training in a week. Normally I get about 7-8 hours a week. My estimated FTP is 210 (both per Strava and according to Sufferfest's Rubber Glove. What sort of benchmark should I be looking at?

 

Either way, I seem to be ok in the big races (94.7 time of 2:31, Argus of 2:58, Kremetart, 4:57) which always amazed friends who spend double the time training.

 

For info I'm 48 and weigh a paltry 82kg's...

 

If done correctly, in season, 3 sufferfests per week will be sufficient.

[KidCharlemagne]

For what it's worth, I find that during the week it is not possible for me to do anything longer than 1hr to 1hr15 on the IDT. I have recently followed a few of the Sufferfest programmes which I find very good, both from an entertainment perspective and a workout perspective. My IF is usually just below 1 for these. Due to my schedule I only get to regularly do this twice a week (really sucks but...). For that reason, it is important that I make them count!

On Saturdays I do variations of harder 100km with hills (usually Sterkfontein and/or Krugersdorp) and with "speed bumps" like the Cradle offers).normally between 3:30 and 5 hours. I don't think I have ever pipped 10 hours training in a week. Normally I get about 7-8 hours a week. My estimated FTP is 210 (both per Strava and according to Sufferfest's Rubber Glove. What sort of benchmark should I be looking at?

 

Either way, I seem to be ok in the big races (94.7 time of 2:31, Argus of 2:58, Kremetart, 4:57) which always amazed friends who spend double the time training.

 

For info I'm 48 and weigh a paltry 82kg's...

• Pretty decent times for a 48 year old.
  
• Drop your weight and your climbing time will reduce significantly. (Unless you are a really lanky fella)
  
• I think your FTP is underestimated.
  
• 8 hrs a week is plenty if it is quality hrs
  

[BDF]

If done correctly, in season, 3 sufferfests per week will be sufficient.

 

Thanks. Have you ever done the 2 hour sufferfest ISLAGIATT?

[Jakkals.]

Thanks. Have you ever done the 2 hour sufferfest ISLAGIATT?

 

I cant sit that long, not even at work

[Cheese]

For what it's worth, I find that during the week it is not possible for me to do anything longer than 1hr to 1hr15 on the IDT. I have recently followed a few of the Sufferfest programmes which I find very good, both from an entertainment perspective and a workout perspective. My IF is usually just below 1 for these. Due to my schedule I only get to regularly do this twice a week (really sucks but...). For that reason, it is important that I make them count!

On Saturdays I do variations of harder 100km with hills (usually Sterkfontein and/or Krugersdorp) and with "speed bumps" like the Cradle offers).normally between 3:30 and 5 hours. I don't think I have ever pipped 10 hours training in a week. Normally I get about 7-8 hours a week. My estimated FTP is 210 (both per Strava and according to Sufferfest's Rubber Glove. What sort of benchmark should I be looking at?

 

Either way, I seem to be ok in the big races (94.7 time of 2:31, Argus of 2:58, Kremetart, 4:57) which always amazed friends who spend double the time training.

 

For info I'm 48 and weigh a paltry 82kg's...

Do not know much about sufferfest etc. but looking at your times , we must have spend some time together in the 94.7 & Argus races . And if we can get that slightly bit faster on the hills it should improve our times a bit but to get below 80 kg is mission impossible for me. Also do 8-10 hours a week.

[BDF]

 

• Pretty decent times for a 48 year old.
  
• Drop your weight and your climbing time will reduce significantly. (Unless you are a really lanky fella) (1.83m, probably
  
• I think your FTP is underestimated.
  
• 8 hrs a week is plenty if it is quality hrs
  

 

Thanks Scudd, appreciate the feedback. What benchmark FTP should I be looking at?

[fandacious]

currently on ~800 per week, just trying to get back some fitness after a loooong time off the bike.

 

Doing my first race in over a year, tomorrow @ greyton. Short n sharp will be the order of the day

[Jakkals.]

currently on ~800 per week, just trying to get back some fitness after a loooong time off the bike.

 

Doing my first race in over a year, tomorrow @ greyton. Short n sharp will be the order of the day

 

All the best!!