facepalm.

No ride today...feeling a little crispy and I have family fun night at my daughters school (dodgeball, basketball etc)  Will hit the intervals hard tomorrow.
Yacks

You guys ROCK!  Off to a great start.  Thanks Vlad for the explanation, was traveling today.  I am going to start linking you guys to some short training tips videos if that is cool with everyone on the list (or in club).  Look for first one Friday.

Tim,
     I'd like your take on those intervals.  

Is fast pedaling just upping your rpm for a minute, or shifting into a bigger gear, or both?

with that 8m interval, there are six levels over eight minutes, so should people drop one level every 1:20, or is there another protocol?  

80% of max is kind of vague.  80% of max 5s power or max 1m power or something else?

Mugwump,

I can help but need to know two things.  What is your real name / name in TP?  The forums don't seem to let find out and I am still new to connect name to forum nickname.

Second, I can explain the 1 minute intervals in the warm-up, they are simple fast pedals, just a way to better open up.  Fast pedaling in warm-ups is not about power, it is about spin and it is "informal" as lots of variable in warming up.  Sometimes you feel great and can spin the legs fast, sometime a little "clogged" and not so fast.  Target 120RPM+ while staying in high zone 2.  The issue is I am not sure what you are referring to in the 8 minute interval?  Today's FTP workout?

Hi Tim,
I just paid the $50 fee- how do I pick get the Cat1-3 plan and set it up in my training peaks account? 

And curious- Can I apply the plan to the TP calendar just as past TP training plans I
ve purchased? Do I have the ability to move the plan forward and back a few weeks depending on where I am in periodization training right now?

Craig,

Welcome to the team!  Please send email requesting the Cat 1-3 plan to kissena@peakscoachinggorup.com.  Tomorrow morning Brandi Jones will send you email with start up ebook, training video links and process information to get you started.  She will also load your plan to your TrainingPeaks account once it is associated with the Kissena Account (the email will have a link to do so).

The account will work just like a loaded plan and you can adjust the same so should be an easy transition.  There are instructions to test your FTP / Threshold and enter training zones into the plan but think you might already be familiar with the process.  Any questions, ask here in the forum and I would be glad to help.

Tim, Mugwump = JP Partland.

Thanks Tim! Awesome. Looking forward to it.

Team,

Quick video helping to answer some of the workout questions!

LINK:  https://www.youtube.com/watch?edit=vd&v=lmjdyP_PFDs

tim,
   yes JP=mugwump.  

   I was first interested in the fast pedals and what they should entail.  As I couldn't find a description, I kept reading.  The two other intervals I found in the base training plan.  They looked interesting, but since I found no explanations about how to do them, I just added them to a list of intervals I wanted to know more about.  

Thanks @TimCusick that's super clear.

Youch. Anyone else rip out the full 4x15?

http://tpks.ws/qLyv

 I did :-)....

I can do some file analysis, take a look at workouts and give some feedback here but want to get permission.  So if you don't mind sharing your data, "volunteer" and I can post some reviews.

I volunteer. Please hold no punches. I'm all about using this opportunity as a valuable learning opportunity for the club. 

Sure use Vlad's if you want to analyze an already finely tuned athlete...however if you want a real challenge it is my files you should be looking at...just sayin
Yacks

Vlad,

Nice workout!  Take a look at the workout in TrainingPeaks below (Pic).  Very solid power output, you have your FTP / Threshold set perfectly.  Your first interval was a tad high, forcing you decline a tad in next three.  Good idea to drop the gear, see notes.  The fact that your HR does start to drift there suggest you can improve results but focusing on fatigue resistance / stamina.  What does this mean?  Image going out and riding a 40k hard as you can, going for a PR.  If you look at most peoples data (assuming they are going all out) there is a slight point of deflection that occurs somewhere between 30mins and 50 mins (pro even further out).  This can be refereed to as Smax or Dmax in our system.  When Smax is low, it can really negatively effect racing.  You can put out a lot of power, but forced to stay on the gas from solid tempo and above, you can pay the price once you hit it (sSmax point) and performance will go down. That is an over simplification but the basics.  Now, most power trainer fall in love with "More Power" but moving that Smax further "out" can actually (and often does) have more positive impact on race performance.  Now, this is one file so just take it as an observation.  It can be tested to validate or even easier, just look for a pattern over time.

So what causes it?  Well assuming it is not genetic limitations (or you would not be racing Cat 1-3) it can be the result of focusing on interval sets that total time rarely exceeds 30 minutes.  Think about your workouts.  Short stuff?  10 x 1 min = 10 minutes....8 x 3 minutes = 24 minutes....5 x 5 min = 25 min.  Even 4 x 10 min =40 min.  Think about a lot of races (think Tuesday / Thursday Night), add up the "hard efforts" (avg at or over FTP) bet they add to under 30-35 minutes.

Move Smax out but doing interval sets ranging from SST (88-92% of FTP) to Supra FTP (what you just did) power that extend past your Smax and you will improve Smax.

Yacks,

I will do yours in the morning, need some sleep.

Thanks Tim,
My power files are a reflection of me = a total mess.  Having some trouble with my Stages meter dropping signals and I haven't been able to complete the workouts (work, family and general oldness getting in the way).  For Vald you need a diagnostic scalpel...I'm more of machete job in that any advice will be better than leaving me to my own devices.  To support this, I did Wednesday's  workout today and just realized it.  Thanks
Yacks

twoyacks said:

Thanks Tim,
My power files are a reflection of me = a total mess.  Having some trouble with my Stages meter dropping signals and I haven't been able to complete the workouts (work, family and general oldness getting in the way).  For Vald you need a diagnostic scalpel...I'm more of machete job in that any advice will be better than leaving me to my own devices.  To support this, I did Wednesday's  workout today and just realized it.  Thanks
Yacks

Yacks, click on over to the mentoring thread for my 2 cents.

That was brutal. I managed to finish all four sets, but really felt like garbage by the end. I think it was a combination of training fatigue, but also doing these at the end of the day (as opposed to the morning, when I would typically do this kind of workout). On the fourth set, I bargained with myself to get through. I was tired, hungry, and starting to bonk. Definitely would have preferred to keep them more constant, but mentally, glad I was able to overcome and push through the last effort.

Tim -- in cases like this, when you feel like crap, when do you call it off? I've heard if you drop ~15%. In my case, I told myself that I had to stay within my FTP zone. Also, do you notice differences in HR when these types of workouts are done in the AM vs. PM? I end up drinking more coffee later in the day when I do these at night, and also tend to see higher HR #s in the evening versus the morning.

http://tpks.ws/Gcn5

Adam,

Good question, check out the chart below for good guidelines.  This chart is based off the "3rd" interval for short efforts but that is to make sure you are just not "going to hard".  For efforts of 10 min+ you need to use your first / second interval as the basis.

Adam,

Below is a short review of the workout below.  I read Marc's advice on training he referred to, and it is very good advice.  There is something in the mindset of the cyclists that seems to lock in on "all-or-nothing" approach to training and that results in "black and white" interpretation of training....that was GOOD or that was BAD.  As a training cyclist, move off that mentality and begin to not think in terms of good and bad but effective and how effective.  Three training keys, in order of importance to achieve performance improvements:

1. Correctly targeting your training to match "The Ability of the Rider vs. The Demands of the event".  This is the STRATEGY of the training plan, NOT the plan itself.

2.  Training Rhythm - Success will come more from consistency in training then the up-down nature of "Cram Training" (oh no i missed a few workouts, not i have to kill the next few works, then too tired and end up missing a few more workouts.....poor rhythm). Exercise is the relationship of Stress + Strain = adaptation.  Stress is the load you put your body under, strain is what is happening to your body under stress and adaption is what our body does in response to that strain to prepare for future stress (given some rest).  Consistent training, rhythm of supplying stress and strain forces better adaptation as the body accepts / prepares for the fact that there will be continued demand of ongoing stress...even if that stress and strain is less then planned.

3.  Workout Quality when cannot achieve Quantity - The perfect solution is get both but life often has other plans.  Focus on the QUALITY of what you can do.  Marcs advice and his actions were perfect here.  He had time limits, would not have been able to do all 4 intervals so reduced to two and did them REALLY WELL.  This still followed rule 1 working on the strategy of training and rule 2 building rhythm (consistency) and makes a closed loop solution.

After all that, here is your workout and answer to the "should I have I done the 4th intervals".

3 hours on a trainer. Unholy!

http://tpks.ws/kdah

Tim,
     Vlad's "unholy" workout brings up a point that I was thinking of my whole ride today.  That is, doing 3x15m FTP workouts in 25-degree weather doesn't seem possible given the constraints.  I was out for just under 3.5 hours, and pushed myself a bit on some hills and rode some tempo elsewhere.  But I don't see pounding out 15m FTP intervals unless I have either a follow car with fresh clothes or a clothing drop somewhere.  From my experience, doing FTP workouts like that in the middle of the ride is only possible when it gets into the low 40's.  It's too hard to get the clothing balance right when its colder. 

    In general, rides in sub-freezing weather, I try to keep fairly steady.  I don't want to overheat or stop or run out of gas as all wreak havoc on the microclimate under my jacket and gloves.

    If it isn't possible, what do you recommend we do instead?  

Nice workout Vlad, 3 hours on the trainer is badass!  

When the temps drop that low the reality is the trainer is the better option in general but if heading out side, focus on the core of the workout and shorten.  The trick is to warm up fast, keep a good pace and stay warm...and get home warm so typically i recommend "Defaulting" to longer tempo rides when below freezing.  This allows you to go hard enough to keep warm without cooling down.  

For me today, it was freaking cold but needed off the trainer so i morphed the workout in about 10 minutes of warm-up and 90 minutes tempo, home with about 2 min cool down (I live on top a 1,400 climb).  Since no good warm down i stretched for 15 minutes. 

Remember to drink (today was cold enough to have both water bottle upside down to stop from freezing up) and eat (you burn more calories when cold) as both will help to keep the body warm.

Dang that cadence looks low for those intervals Adam...cause I look at that kind of thing

TimCusick said:

Nice workout Vlad, 3 hours on the trainer is badass!  


Remember to drink (today was cold enough to have both water bottle upside down to stop from freezing up) and eat (you burn more calories when cold) as both will help to keep the body warm.

Tim,
     Gotta tweak you on two things.  First, bottles.  Upside down is a stop-gap, but they might well fall out of your cages on frost-heaved roads.I use Camelbak insulated bottles and put drink mix in it (Osmo in this case) and the bottle(s) don't start freezing until 16f or so. 

Second, the second half is confusing.  There's little evidence that bodies burn more calories in the cold, unless the body starts shivering.  So you don't really need to eat more, you just need to make sure you're dressed properly.  Yes, the food ingested can keep you warmer, but if you're dressed properly, you shouldn't need it.