andydude Posted June 13, 2014 Posted June 13, 2014 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 Posted June 13, 2014 Posted June 13, 2014 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 - 250WOf course, you can go and do a full out hr of max effort, but who wants to do that.
Eugene Oppelt Posted June 13, 2014 Posted June 13, 2014 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 329IF 0,938
Eugene Oppelt Posted June 13, 2014 Posted June 13, 2014 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 Posted June 14, 2014 Posted June 14, 2014 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 - 250WOf 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!
Eugene Oppelt Posted June 14, 2014 Posted June 14, 2014 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 Posted June 14, 2014 Posted June 14, 2014 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?!
Jakkals. Posted June 15, 2014 Posted June 15, 2014 TSS 441IF 0.987 Not that great, but was hanging a bit saturday so decided to miss.
Eugene Oppelt Posted June 15, 2014 Posted June 15, 2014 TSS 441IF 0.987 Not that great, but was hanging a bit saturday so decided to miss. Not bad at all, considering heySome intensity there
Eugene Oppelt Posted June 15, 2014 Posted June 15, 2014 Too much malvapoeding this week Time for a slow burning 12 hour week. Group ride century tomorrow to Malmesbury and back.DC training on the weekendThat'll help.
Jakkals. Posted June 15, 2014 Posted June 15, 2014 Also a malva today. Jip, a bit behind on TB training so HIIT will have to do.
andydude Posted June 17, 2014 Posted June 17, 2014 Not sure about the week, but the three stages of the Badplaas tour in Mpumalanga are shown below. Stage / Distance / Time / hrTSS / IF / Ave HR of Max Stage 1: 114km | 2:44 | 263 | 0.92 | 83%Stage 2: 99km | 2:33 | 247 | 0.92 | 84%Stage 3: 84km | 2:47 | 213 | 0.83 | 79% Total hrTSS for the three days including short warm ups was 750.6. My TrainingPeaks trial period is ending today so I'll have to find something else giving me the TSS en IF numbers.
Eugene Oppelt Posted June 17, 2014 Posted June 17, 2014 Not sure about the week, but the three stages of the Badplaas tour in Mpumalanga are shown below. Stage / Distance / Time / hrTSS / IF / Ave HR of Max Stage 1: 114km | 2:44 | 263 | 0.92 | 83%Stage 2: 99km | 2:33 | 247 | 0.92 | 84%Stage 3: 84km | 2:47 | 213 | 0.83 | 79% Total hrTSS for the three days including short warm ups was 750.6. My TrainingPeaks trial period is ending today so I'll have to find something else giving me the TSS en IF numbers. Nicely done, AndyCongratz on that podium too, man. That's special.
Jakkals. Posted June 17, 2014 Posted June 17, 2014 Not sure about the week, but the three stages of the Badplaas tour in Mpumalanga are shown below. Stage / Distance / Time / hrTSS / IF / Ave HR of Max Stage 1: 114km | 2:44 | 263 | 0.92 | 83%Stage 2: 99km | 2:33 | 247 | 0.92 | 84%Stage 3: 84km | 2:47 | 213 | 0.83 | 79% Total hrTSS for the three days including short warm ups was 750.6. My TrainingPeaks trial period is ending today so I'll have to find something else giving me the TSS en IF numbers. Well done. I've got a free trainingpeaks account, dont have to upgrade it to give hrTSS.
IdeJongh Posted June 17, 2014 Posted June 17, 2014 498 TSS / 0.77 IF VGs hurt like a mofo. Think I should go back to my original plan of racing less and training more, screws with the plan.
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