Feb 04, 2016 at 07:59 PM
Yesterday's FRC & SST workout. I went too hard on the VO2Max part.
Kissena Coaching Program - Velocious Coaching
Feb 05, 2016 at 01:33 AM
Hey Tim, what's your take on the widely discussed British Track Cycling idea in the other direction? When you break a PR you're also "done?"TimCusick said:This is the challenge...the more you train, the more you can train!!! Now, you need to measure fatigue and know if you are going just too hard, the best way to do this is to look at intervals, are you losing power? Once you are more than 5% below min target as the average, should consider being 'Done" for the session.
Feb 05, 2016 at 03:21 AM
speaking of challenges, time can be one.
Specifically, this past day's "SST Criss Cross Intervals 3 x 20"
15min warmup
20min effort
05min rest
20min effort
05min rest
20min effort
10min rest
05min effort
03min rest
05min effort
10min cooldown
You fit an 118 minute workout into 90 minutes.
That's some serious relativity shit going on.
Specifically, this past day's "SST Criss Cross Intervals 3 x 20"
15min warmup
20min effort
05min rest
20min effort
05min rest
20min effort
10min rest
05min effort
03min rest
05min effort
10min cooldown
You fit an 118 minute workout into 90 minutes.
That's some serious relativity shit going on.
Feb 05, 2016 at 03:43 AM
Meaning to mention that too.
Today's workout takes 2 hours, the calendar said 90 minutes. Same this past Monday.
Usually not a big deal, but today had to cut one of the 20 min efforts, when out on the road realized that the math didn't work, and would otherwise be late for work.
Today's workout takes 2 hours, the calendar said 90 minutes. Same this past Monday.
Usually not a big deal, but today had to cut one of the 20 min efforts, when out on the road realized that the math didn't work, and would otherwise be late for work.
Feb 06, 2016 at 12:05 AM
https://www.youtube.com/watch?v=010KyIQjkTk
Feb 06, 2016 at 02:50 AM
.
Feb 08, 2016 at 07:47 PM
Tim,
I am not sure what the progression is supposed to be in this workout
"MS1: Micro Intervals. These are best done on a trainer or long stretches of flat road. Complete 4 x 10 minutes of “micro intervals,” which are 10-minute intervals in which you vary your effort from 15 seconds at 150% of FTP (Power Z6, HR Z6, RPE >7)to 15 seconds at 50% of FTP (Power Z1, HR Z1, RPE <2) for the duration of the intervals. Rest for 5 minutes of easy spinning between intervals."
Is this alternating 15s on 15s off for the full ten minutes?
The way it's written, it almost seems as if there are other efforts in between.
I am not sure what the progression is supposed to be in this workout
"MS1: Micro Intervals. These are best done on a trainer or long stretches of flat road. Complete 4 x 10 minutes of “micro intervals,” which are 10-minute intervals in which you vary your effort from 15 seconds at 150% of FTP (Power Z6, HR Z6, RPE >7)to 15 seconds at 50% of FTP (Power Z1, HR Z1, RPE <2) for the duration of the intervals. Rest for 5 minutes of easy spinning between intervals."
Is this alternating 15s on 15s off for the full ten minutes?
The way it's written, it almost seems as if there are other efforts in between.
Feb 08, 2016 at 08:01 PM
It is 15 seconds hard, 15 seconds easy. The goal here is two-fold. First off it will give you an average around your FTP and will generate 4 x 10 minute of FTP work. Second, it will create a higher neuromuscular demand and build some snap and strength.
Rest for 5 minutes between. Also the 150% and 50% are estimates. Don't over think, just go hard, go easy, you body will regulate. Do the first one a little "easier" as you ramp into the session and feel out how hard to go.
Rest for 5 minutes between. Also the 150% and 50% are estimates. Don't over think, just go hard, go easy, you body will regulate. Do the first one a little "easier" as you ramp into the session and feel out how hard to go.
Feb 08, 2016 at 09:33 PM
Microburts Forevah!
From August...
http://kissenacycling.vanillaforums.com/discussion/comment/79416/#Comment_79416
From August...
http://kissenacycling.vanillaforums.com/discussion/comment/79416/#Comment_79416
Feb 16, 2016 at 03:54 PM
Was off the bike for about 10 days and did an hour of zone 3-4 last night based off my new FTP and it was tough, real tough. Thinking of scaling back that FTP number to 5-10% depending on how I feel during today's workout. Good or bad idea?
Feb 16, 2016 at 03:59 PM
Scale back for 3-5 days, about 5% in FTP maybe more is this was an illness. in 10 days you lose a touch of fitness but not much, the bad feeling really are other issues due to the extended rest. Give it a few days. Also reduce the intervals or just ride endurance during this time, you will come back fast.
Feb 16, 2016 at 04:06 PM
Perfect, thanks Tim, no illness, just life getting in the way. I'll reduce 5% and give tonight's FRC/SST a shot.
Feb 17, 2016 at 01:36 AM
5% reduction felt just about right. Pressed for time so could only fit in 3 x 6 minute FRC intervals, but otherwise the reduction in SST was spot on.
Feb 18, 2016 at 12:50 AM
I'd like some clarification on the new workout scheduled for tomorrow (Thursday) called "trainer power step-ups." First is a question about duration. The main set is two reps of a 15-minute effort--30 minutes--plus 10 minutes for WU and 10 more for CD. That's 50 minutes total. But the planned workout duration is 1 hour, 30 minutes. What should we do for the rest of the time? Second, how best to do this exercise with only a heart-rate monitor? The step-ups seem to rely on using a power meter more so than some of our other workouts. Thanks, @TimCusick!
Feb 18, 2016 at 03:18 AM
With a grain of salt.
Instead of FTP, use LTHR. If you have already done a test, then you know what your Threshold HR is. Use the percentages from the workout for that HR. Remember, also, that HR trails your efforts, meaning it will take some time to get there, so don't jump up gears to get right to it, build up to it instead, meaning, don't hit 25 mph and shoot over your HR, step up to 23.5 and watch your HR climb to your target. This is a build workout, not an all out.
Instead of FTP, use LTHR. If you have already done a test, then you know what your Threshold HR is. Use the percentages from the workout for that HR. Remember, also, that HR trails your efforts, meaning it will take some time to get there, so don't jump up gears to get right to it, build up to it instead, meaning, don't hit 25 mph and shoot over your HR, step up to 23.5 and watch your HR climb to your target. This is a build workout, not an all out.
If you don't have your LTHR number, the workout is a zone 3 workout, that starts at the bottom of Z3, goes to the middle, then moves slightly over z3 into the sweet spot zone between high 3 and low 4. Without an LTHR, you could simply use speed and RPE to pace yourself.
Then, the question is how long to you want to keep going. You can stop after the hour is up. Or, if you plan on doing the full hour and a half, I'd sugest either doing one more 15 minute effort and then riding in zone 2, or simply go into z2 for the rest of the workout.
This is a cookie cutter plan, one plan to rule them all, so interpreting and modifying for your needs is important. Also, this isn't an exact science, but a tool to help you build fitness, so it can, and should, change. If you're going to take Friday off, like I do, then throw in 2 more 15 minute efforts. If you're tired (like I am!), then just do an hour. It's February, so consistency in working out is key at the moment.
Feb 18, 2016 at 01:47 PM
Yes, my first thought was to apply the same percentages to my LTHR. But then I considered the possibility that the workout might not "translate" well from power to heart rate. I'm not really sure why this workout gave me pause more so than the previous months' workouts. I suppose because it's new. Unless someone disagrees with Bruce, I'll apply the prescribed percentages to LTHR to build this workout. Easy enough! (The math, that is.) Thanks Bruce.
Feb 18, 2016 at 03:22 PM
Max, over in the mentoring thread is my 2 cents on your question:
http://kissenacycling.vanillaforums.com/discussion/741/mentoring#latest
Feb 18, 2016 at 03:32 PM
All are very good answers. The funny thing about training with power is at first you calibrate your effort to power (target a number) when you start using power but over time (eventually, by becoming intimately familiar with the sensations of generating power), you calibrate your power to your efforts.
PS: All extra time in workouts are Zone 1...."Coach said I can only ride zone 2"
PS: All extra time in workouts are Zone 1...."Coach said I can only ride zone 2"
Feb 18, 2016 at 04:11 PM
Tim, I just signed up for Training Peaks. Can you please set me up on the training plan? Cat 4/5 training.
Thank you.
Thank you.
Feb 22, 2016 at 03:11 PM
Hi Tim, following up on the above. Please help set me up, thank you
Feb 22, 2016 at 03:36 PM
Scott - thanks for joining. I have not received the info from the yet (which is what starts process) but will get you up and rolling today.
Feb 22, 2016 at 04:20 PM
Hey Tim. My training schedule is empty, starting 2/22. I'm not sure if I missed a new start to the quarter, or waiting for the schedule to be loaded?
Feb 22, 2016 at 04:21 PM
Yes, everyone has a blank schedule right now, but I don't think this is the end of the quarter as we started Dec 28th.
Feb 22, 2016 at 04:29 PM
Team,
Today is rest day, pushing up in about an hour.
Today is rest day, pushing up in about an hour.
Feb 22, 2016 at 05:07 PM
It's called a rest week.
Nice to have an empty calendar for a bit. Clears the mind was well.
Nice to have an empty calendar for a bit. Clears the mind was well.
Feb 22, 2016 at 05:49 PM
It was planned, good coaching by me!!! Actually, I blew up my own account testing WKO stuff over weekend and need someone to rebuild it for me so stalling :-)
I am back in action now so will be up soon.
I am back in action now so will be up soon.
Feb 22, 2016 at 06:24 PM
Team,
Ready to post (sorry for delay) but before I do, what is race season like. Last year I began to supply the "race weekend" alternates in Mid March. When does racing kick off in general for group?
Ready to post (sorry for delay) but before I do, what is race season like. Last year I began to supply the "race weekend" alternates in Mid March. When does racing kick off in general for group?
Feb 22, 2016 at 06:32 PM
First weekend in March.
But we're going to have a club-wide ride/race simulation the last Sunday of February.
But we're going to have a club-wide ride/race simulation the last Sunday of February.
Feb 22, 2016 at 06:45 PM
March 5th road racing starts in NYC.
March 12 has Grant's Tomb Crit which is kind of a big deal..., and we'll be off to the races!
March 12 has Grant's Tomb Crit which is kind of a big deal..., and we'll be off to the races!
Feb 24, 2016 at 04:57 PM
Tim, thanks for setting me up.
Can you and I catch up regarding my threshold levels? I did an FTP test last week, but only used a HR monitor to measure. I feel that right now my HR zones are set too low and wanted to get your take. My data is uploaded on the site to take a look at. Thank you.
Can you and I catch up regarding my threshold levels? I did an FTP test last week, but only used a HR monitor to measure. I feel that right now my HR zones are set too low and wanted to get your take. My data is uploaded on the site to take a look at. Thank you.