OK, was waiting to see this one play out before I voted.  The typ0 is the sentence "Try for at lesat fvie eftrfos and up to ehigt in one siossen." (I can read it as I write that way).

The winner is: Complete 4 x 3:40 at VO2MAX (Power Z5, HR Z5 RPE 6-7) intervals 

Will make sure I clean that one up. 

20 sec hard, 3 min low VO2max, 20 hard finish, ralph, rest, repeat

@RileyHoonan check out Tim's response for when I was off the bike for a while last month:

http://kissenacycling.vanillaforums.com/discussion/comment/83400/#Comment_83400

"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."

FYI the 5% reduction was spot on.  I think it took me a little longer to get back up to 100% of FTP (and I'm not sure if I'm even really back there yet), but my training hasn't been as consistent as I'd like.

Crit sprints!

That was miserable. Props for you maniacs who can do more than one. My quads seized up and I'm calling it tonight.

I need sprinting lessons

Love those videos!

JillSink said:

I need sprinting lessons

Jill (et al),
     How about a day on the Kissena Velodrome?  We'll work on sprinting and leadouts and more?  I'm thinking next Sunday, March 20th, 10am?  Two hours or so of drills, and folks who what to stick around for the track clinic after can.

Pretty sure I'm in for that JP.

Folks, follow this thread  

http://kissenacycling.vanillaforums.com/discussion/110/the-kissena-early-season-day-at-the-velodrome-track-on-road-bikes#latest

I can't make Sunday the 20th, but I really need this, tried some sprints today and almost crashed my bike as it lifted of the ground and went sideways 

Form Sprints for starters, in the small ring, where instead of working on speed and power, a rider specifically works on form, balance, how far above the saddle you stand, how low you can get your body by being in the drops and bending your elbows and staying comfortable (relatively).  And spinning up.  The objective is feeling comfortable in that position, moving your legs fast, so that when it's time to move into the big ring and to put out power, you've already worked on the skills of balance, steering, keeping your head up.
I generally start my Form Sprints in the beginning of the season without spinning hard, just getting into the sprint position, rocking my weight back and forth so I'm used to moving it depending on the road and any inclines.  Then spinning up.  Then big ring.

+1 on practice sprint form first, then later power and speed.

Start small ring, 17ish or so, and simply practice form. Once comfy, which could take several days or sessions, start adding higher gears, eventually focusing on speed and mega powah.

Oh la la. I would also love to get in on this, but also cannot make 3/20.
Could we shoot for the second weekend of April (4/9 or 4/10)? I have
visitors in town every weekend until then

Eloy,
I don't understand the concept of "bring the bike to your feet" can you explain it?

great video. 

I believe he's referring to the side to side motion as you drive down on the pedals, you position the bike with your upper body. That way you can really give it death — a sprint is all about explosiveness and not fading.

Johnny explains it very awesome well.

Cav shows you, somewhat clearly, in the video above.

But mostly, my suggestion was that you find the meaning.

Go out and practice, and literally think about everything that is happening. From your head to your toes, from the left to the right, from the inside to the outside of your body, your breathing, every component on the bike. You'll need to practice a few times to get at everything, just ask and focus on one or two things per sprint.

What are your feet doing? What is the bike?

Once you get it, practice until you can sprint fast. For some it will come naturally, for others it will take months or longer.

Keep pedaling.

Race winning intervals tomorrow!  Get excited!

I have a problem with a 10% difference in wattage from two different power meters. 

I've been using a Quarq power meter for a few years and picked up a Stages meter to put on my TT bike. I have been comparing the files created by the two meters by recording with two head units. I've ridden indoors and out and make sure to calibrate both meter before use. I also have been manually setting intervals on both head units so I can easily compare them in files afterwards. 

When I compare SST, FTP, VO2Max efforts, the Stages meter gives me consistently higher average wattage than my Quarq. The difference is usually around 20 watts or more (give or take) and I've calculated it as being anything from 7-11% difference. I wish I was 11% stronger.

I did a few sprints today during the Kitchen sink ride and the meters seemed pretty close - except for where the  Stages crapped out and recorded one 15 second sprint at zero watts (no jokes, please). 

Okay, so I understand that meters from different manufacturers may read differently from each other but should nonetheless be reasonably reliable (Quarq should produce consistent measurements day in and day out, etc.). In theory, my observations about the differences between the two meters should stay relatively consistent going forward.

Having said all that, I want to be able to correctly estimate threshold levels on a TT bike with a Stages and a road bike with a Quarq. Given the importance of training and racing with power in TTs, I want to be able to gauge correct power. 

So here are my questions:

1. Is there a rule of thumb that I can use my tested FTP on Quarq and adapt it consistently to Stages (e.g. subtract 8% from stages reading)?

2. If not, should I put the Stages crank on the road bike and measure BOTH meters every time I do and FTP test so I know my FTP on both the Quarq and Stages? (So that I can correctly estimate training zones both both bikes)

3. If I upload files from my road and TT bikes to Training Peaks and WKO4 won't that screw up all the charts and estimates of FTP? Is there a way to modify/calibrate one file to be more consistent with the other. It would seem to be a common enough problem and easy enough for a programmer to write a script that would reduce wattage by a certain percentage.

As I look back at what I have written, I suspect the best answer may be to stick to one power meter brand and not mix and match. This may be more of an issue with Stages as my old Powertap wheel seemed much more consistent with my Quarq. 

I figure that @Tim has had to deal with this issue many times. Is there an elegant solution other than "don't use two meters that give you such discrepant results"?

I will take a crack at these.  

First off, Stages measures one leg of power, not two.  This is important if you do the math as a 5% swing in pedaling symmetry can be 10-30 watts depending on force (how hard you are pedaling).  The reality is it will be precise to itself (generally same each time you use it) but will not pair up well with true power meters like a Quarq.  Also, Stages can be problematic once wet.  

So, the first question is which is the cause of the difference? You can look at the Power Balance in the Quarq but that is just a simple balance (still might give insight).  IF your left leg is weaker, that will show in Stages as it measures left leg power.

1.  Think about a power meter being accurate (numbers right) and it being precise (same error % each time, but same output).  The Quarq will generally be more accurate and the hope is the Stages is at least precise.  Assuming the above is true a simple % adjustment to interval targeting will work. 

2.  I would do this to make sure the Stages is precise, see point #1.

3.  Here where things get tough.  I try to never change data that is not wrong.  This means the data might not always be right but if not blatantly wrong, I would not mess with it.  The reality is if you are using both the higher power numbers of the Quarq drive your Mean Max Power, Critical Power and Power Duration Curve and adjust down with the Stages.


Here is a final note on training with power.  The power meter is a measurement tool and the science of training with power is a way to use the numbers that are output from such tool.  These numbers are more "descriptive" (how hard did you go) vs. "prescriptive" (how hard should i go). People get too precise in the power numbers themselves.  When we first started creating TSS, Training Zones and stuff we always saw it as a general guide for people to learn to calibrate their efforts and target a range of watts.  Over time, this became very specific, more so then we would recommend.  We invented the Power Duration Curve and iLevels for training to help people see this as a range on a curve, not exactly a specific.   

When targeting the interval, the key goal is quality interval quality. Quality is defined by the highest power output you can sustain throughout the interval set. That should be the focus of all intervals.  This means that any power meter that is precise can do the job if you learn to use the power number to calibrate your effort, not the reverse.

Tim  

Team,

Look like we got some new people joining for the 2nd quarter.  Monday is a rest day and we will be posting plans in the morning.  Please ensure that you review your welcome email and get your free basic TrainingPeaks account set up.  If your TrainingPeaks account is not linked to the Kissena Club account, let me know by posting and I will make sure you get invite or just follow this link:

https://home.trainingpeaks.com/attachtocoach?sharedKey=4GWNVW2Z37OUC

Make sure you review your welcome email and links as will help to get you rolling.  The upcoming plans all feature weekend racing alts and Tues/Thur local race options so can be a tad confusing, just ask on the list if you need help! 

Hey Tim, I noticed this in my TrainingPeaks app, but I can't figure how to confirm that I do indeed want the Cat 4-5 plan. 

When you sign up for the next quarter indicate 4/5

Yup, already did that:





I asked the above question about the notification that appeared in my TrainingPeaks app in order to make sure that I wasn't missing a step. (I could have been more clear.) 

Team,

Just checking to make sure everyone getting up and rolling here in Q2!  If you are new make sure you follow the link and associate your free basic account with the Kissena coaching account. 

Let me know if questions. 

Max, I'm guessing that you already figured it out, but that box that said confirm 4/5 plan, was just stating that you are currently on the 4/5 plan.  You don't need to do anything, unless you wanted the cat 1/2/3 plan.  If that were the case, you'd contact Tim.  

Hi all, I'm interested in signing up for training, but want to make sure I can commit schedule-wise. I can't seem to find a schedule here or in the webinar – any pointers?