weekly tss score

[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...

Edited June 13, 2014 by BDF

[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!!

[andydude]

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

 

Yeah I heard you're doing secret training with Ryan.

 

Gooi mielies!

[KidCharlemagne]

 

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

Do a ramp test. (easy test if you have an IDT)

• You now have a figure for your final 60 seconds of sustainable power.
  
• 75% of that figure will be darn close to you FTP.
  

 

My guess is yours will be around 240W - 250W

Of course, you can go and do a full out hr of max effort, but who wants to do that.

['Dale]

Aaah, done for the week!

Two solid tempo sessions.

 

Le'me catch up on some Zzzzz.

My son was teething again this week - so quality sleep was a rare thing until about Thu.

 

TSS 329

IF 0,938

['Dale]

 

 

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

 

Yeah, 210 FTP is lower than what it could be considering your efforts.

How did you determine it?

 

For your weight, assuming you're built a bit like a sprinter perhaps, should be closer if not exceeding 250 watts. Very rough guesstimate with limited info.

[BDF]

 

 

Yeah, 210 FTP is lower than what it could be considering your efforts.

How did you determine it?

 

For your weight, assuming you're built a bit like a sprinter perhaps, should be closer if not exceeding 250 watts. Very rough guesstimate with limited info.

Do a ramp test. (easy test if you have an IDT)

• You now have a figure for your final 60 seconds of sustainable power.
  
• 75% of that figure will be darn close to you FTP.
  

 

My guess is yours will be around 240W - 250W

Of course, you can go and do a full out hr of max effort, but who wants to do that.

 

Thanks guys. Unfortunately I don't have a proper power meter. I use the PowerCal thingy so readings are a theory not necessarily reality. Still saving up for a power meter. Would love to get the Garmin Vector pedals but they seem to be a pricey option!

['Dale]

 

 

 

Thanks guys. Unfortunately I don't have a proper power meter. I use the PowerCal thingy so readings are a theory not necessarily reality. Still saving up for a power meter. Would love to get the Garmin Vector pedals but they seem to be a pricey option!

 

Oh okay

 

[Sharkie 2]

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...

I actually reckon your FTP is higher than 250watts you will be pushing a FTP of close to 4.0watt/kg if not more, so probably 320watts unless you are a clever racer and have excellent bunch riding skills and wheel suck a lot. You will need to do a 20min test so see if you can't borrow a wheel somewhere,unless you want to go the full hour?!