DJpak Posted October 3, 2014 Posted October 3, 2014 If calculated correctly, that is an above average result.Well done. There's potential to race well in the top groups.Just remember that racing success is not about that figure alone, but about training effectively, about pacing yourself well, making good tactical decisions and reading the external conditions, etc.Sterkte!Hahaha I used my powermeter so I think I did right hahahaNow im trying to do a long distance.. need to maintain my power for a long time hahahaIm so scared of doing one tonner !!! Hahaha I need one who is slightly faster than me so I can push harder!! Btw Thank u for the advice
Jracer57 Posted October 3, 2014 Posted October 3, 2014 I do this since.. last year..? HahahaHa ha, Thanks will cut and paste into my garmin
Jracer57 Posted October 3, 2014 Posted October 3, 2014 New to Power meter training (on my road bike) and trying my hardest for a decent 94.7 time. Been off from cycling for 2 years but am back again and loving it, I started training in May on/off and was hampered due to recurring flu. TSSlast week = 849previous week = 948this week = 404 (so far) Planning a 3-4 hr LSD on Sat with a 1.5hr HR zone 1/ zone 2 Active recovery ride on Sunday. This is the most consecutive cycling I've ever done. I have the JUMA 55km on the 12th, how much riding should i do next week i.e. should I taper and if so what is the best way to do this? Appreciate any input
andydude Posted October 3, 2014 Posted October 3, 2014 New to Power meter training (on my road bike) and trying my hardest for a decent 94.7 time. Been off from cycling for 2 years but am back again and loving it, I started training in May on/off and was hampered due to recurring flu. TSSlast week = 849previous week = 948this week = 404 (so far) Planning a 3-4 hr LSD on Sat with a 1.5hr HR zone 1/ zone 2 Active recovery ride on Sunday. This is the most consecutive cycling I've ever done. I have the JUMA 55km on the 12th, how much riding should i do next week i.e. should I taper and if so what is the best way to do this? Appreciate any inputThose are good numbers. Well done. The other important thing is to try and get the best seeding possible. What seeding races are left?
andydude Posted October 3, 2014 Posted October 3, 2014 New to Power meter training (on my road bike) and trying my hardest for a decent 94.7 time. Been off from cycling for 2 years but am back again and loving it, I started training in May on/off and was hampered due to recurring flu. TSSlast week = 849previous week = 948this week = 404 (so far) Planning a 3-4 hr LSD on Sat with a 1.5hr HR zone 1/ zone 2 Active recovery ride on Sunday. This is the most consecutive cycling I've ever done. I have the JUMA 55km on the 12th, how much riding should i do next week i.e. should I taper and if so what is the best way to do this? Appreciate any input.
andydude Posted October 3, 2014 Posted October 3, 2014 New to Power meter training (on my road bike) and trying my hardest for a decent 94.7 time. Been off from cycling for 2 years but am back again and loving it, I started training in May on/off and was hampered due to recurring flu. TSSlast week = 849previous week = 948this week = 404 (so far) Planning a 3-4 hr LSD on Sat with a 1.5hr HR zone 1/ zone 2 Active recovery ride on Sunday. This is the most consecutive cycling I've ever done. I have the JUMA 55km on the 12th, how much riding should i do next week i.e. should I taper and if so what is the best way to do this? Appreciate any inputGood numbers! What helps is a good seeding so any seeding races left?
Jracer57 Posted October 3, 2014 Posted October 3, 2014 Good numbers! What helps is a good seeding so any seeding races left?Bit of a bummer, I'm doing the satellite classic thinking it was the last seeding race for 94.7, turns out the last was the Rand for victory.
Sasquatch Posted October 6, 2014 Posted October 6, 2014 I started my taper for Berg and Bush last week :-) TSS 793 IF 0.85 This was the plan Monday = restTuesdayMS: Do 2 x 20minutes with watts below Threshold, right about 285-295watts…with 10 minutes rest between each. Also do 20 little bursts for 10seconds each to 370w. Out of the saddle and ‘burst’ with cadence to 110, maybe only one gear shift. Rest for 50seconds between each.Finish with Do also 3 x 5minutes- all-out , setting a goal to hold 285-295watts for the entire effort, with 5 minutes between each… Just hammer these!!!WednesdayWU: 20 minutes warm-upMS: Then do (6) x 2 minutes striving for 135% with 1 minute rest between each,Then 5 minutes easy,Then 6 x 1 minute, striving for 150% with 1 minute rest, Then 5 minutes easy and finish with 6 x 30 seconds ALL out with 1 minute rest….. CD: Cool down for 15 minutes of easy spinning.Try for at least 200% of your threshold watts on each sprint as an average. SHOOT for 350% of threshold watts as your max in the last 6 sprints.Thursday1.5hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising.Friday = restSaturday3.0 hours- Tempo and AC bursts...Start out at a nice endurance pace for 60minutes andJust riding and doing 1 hour of effort at watts of 230-270. Smooth and steady, and then in the 2nd hour, pick up the intensity to 250-290w. Then do 15 bursts within this hour to watts of 350 for 30seconds and then come back to watts of 250-290 and NOT lower!!!! Finish the last hour, by attacking 8 hills and sprinting OVER the top. Don't just make the crest the top. The "REAL" top is 15m over the crest. Cool-down for 20minutes.Sunday = rest
jcza Posted October 6, 2014 Posted October 6, 2014 TSS - 731.1IF - 0.75 Mainly 3 Towers chasing Iwan & Jonno
Boesman Benson Posted October 8, 2014 Posted October 8, 2014 I started my taper for Berg and Bush last week :-) TSS 793 IF 0.85 This was the plan Monday = restTuesdayMS: Do 2 x 20minutes with watts below Threshold, right about 285-295watts…with 10 minutes rest between each. Also do 20 little bursts for 10seconds each to 370w. Out of the saddle and ‘burst’ with cadence to 110, maybe only one gear shift. Rest for 50seconds between each.Finish with Do also 3 x 5minutes- all-out , setting a goal to hold 285-295watts for the entire effort, with 5 minutes between each… Just hammer these!!! WednesdayWU: 20 minutes warm-upMS: Then do (6) x 2 minutes striving for 135% with 1 minute rest between each,Then 5 minutes easy,Then 6 x 1 minute, striving for 150% with 1 minute rest, Then 5 minutes easy and finish with 6 x 30 seconds ALL out with 1 minute rest….. CD: Cool down for 15 minutes of easy spinning.Try for at least 200% of your threshold watts on each sprint as an average. SHOOT for 350% of threshold watts as your max in the last 6 sprints. Thursday1.5hours with 3 x 1 minutes hard, with at least 5 minutes of easy riding between each. Also do 3 x 30 seconds hard sprints, with 5 minutes between. Rest is just easy and cruising. Friday = rest Saturday3.0 hours- Tempo and AC bursts...Start out at a nice endurance pace for 60minutes andJust riding and doing 1 hour of effort at watts of 230-270. Smooth and steady, and then in the 2nd hour, pick up the intensity to 250-290w. Then do 15 bursts within this hour to watts of 350 for 30seconds and then come back to watts of 250-290 and NOT lower!!!! Finish the last hour, by attacking 8 hills and sprinting OVER the top. Don't just make the crest the top. The "REAL" top is 15m over the crest. Cool-down for 20minutes. Sunday = rest @ Sasquatch:Do you/your coach call this taper? I will arrive - broken in pieces - at a race if I taper like this.What does you normal training look like?For how long do you sustain this sort of load?Are you riding Elite? Impressive.
Sasquatch Posted October 8, 2014 Posted October 8, 2014 @ Sasquatch:Do you/your coach call this taper? I will arrive - broken in pieces - at a race if I taper like this.What does you normal training look like?For how long do you sustain this sort of load?Are you riding Elite? Impressive.Sadly I am not Elite, we are busy following a 8 week plan, after that we will start a new plan for Epic. Looks good to peak on Friday for the race :-)
Boesman Benson Posted October 8, 2014 Posted October 8, 2014 Sadly I am not Elite, we are busy following a 8 week plan, after that we will start a new plan for Epic. Looks good to peak on Friday for the race :-) Thanks for the graph. Quite a steep rise in CTL (about 7 points/week) since mid Sept. 'The taper looks good. TSB coming back nicely. You will be strong. Go and enjoy.
Eugene Oppelt Posted October 13, 2014 Posted October 13, 2014 450ish TSSIF 0.79 Come back after illness spell Time to ramp up them watts count for the DC
Sasquatch Posted October 14, 2014 Posted October 14, 2014 TSS 840 IF 0.84 mostly Berg and Bush, I did however loose power data for most of day 3 in the slush pit.
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