Going Long and Hard.

4th of July!!

No "official" bike ride today. I did spend quite a while chasing Eric around the park now that he's got the whole riding a 2-wheeler thing down!! I was on my trials bike so in order to ride at 5mph you need to spin at 120 rpm. I also think it's a good thing I didn't ride too much because I spent several hours walking around the boardwalk with my little guy on my shoulders, we'll see what happens tomorrow😀

Also. A plus to being a veggie and straight-edge? No beer and hotdogs to dodge during holiday weekends!! Although I didn't eat as well as normal for a pre-race day, I did pretty good given the holiday:popcorn:

See you all in the morning. And fellas, the best thing about riding in Cat1? You can go to bed after midnight and still get a full night's sleep, maybe that'd be worth an upgrade to some of you sandbaggers😉

-Jim.
 
Lewis Morris race...

Course was fast and dry today!! I've been quasi worried about today as it would be the first race of the season that actually came down to fitness alone. No rain, no mud, no rocks. The first 2 laps I really felt flat due to the lack of openers yesterday. I just tried to keep pace in hopes my legs would turn on at some point. I came out of lap #2 in 5th or 6th place...Lap #3 I sat on Noah's wheel and drafted him almost all the way around. I carried a little more speed through the rollers towards the end and got by him. During lap#4 I caught Chris LeDonne's wheel on the first climb. I dug in hard for climb#2 and climb#3 until he finally cracked. Which was a good thing because I nearly cracked myself in the process!! I could see Seabeast in sections but wasn't able to close the gap to him, I put out too much getting ahead of Chris:drooling:

Ended up 3rd again. At this point I think Seabeast has sealed the deal for the overall series win. He's riding very strong and is definately fitter than I am!! My computer wasn't lined up so I only have data from laps 3 and 4 I think. I didn't get to see the results but word on the street is that I ran like a 1:57 total race time? Not that it matters, I left what I had out there!!

Surprisingly I just wasn't able to get my HR up today. Normally during a race I'll stay between 168-172. Weird.

Entire workout (161 bpm):
Duration: 57:35
Distance: 11.828 mi
Min Max Avg
Heart Rate: 142 172 161 bpm
Speed: 3 26.8 12.2 mph

-Jim.
 
did you slip up at the start or something? Looked like you lost a few seconds there
 
j_short said:
did you slip up at the start or something? Looked like you lost a few seconds there
Click to expand...

I started in the leaves off the road and had a tree right in front of me. Not my best start. But we stayed together for the first few climbs so it didn't matter at all...

-Jim.
 
Monday...

Recovery day...ON the bike. Easy spin through P-Way and Rutgers campus just to flush the legs. I actually feel surprisingly good today other than needing some extra fluids. I'm sure I'll feel it more tomorrow though😉

Entire workout (155 watts):
Duration: 53:41
Work: 499 kJ
TSS: 30.9 (intensity factor 0.588)
Norm Power: 170
Distance: 15.45 mi
Min Max Avg
Power: 0 419 155 watts
Heart Rate: 56 133 110 bpm
Cadence: 31 122 85 rpm
Speed: 2.5 24.1 17.3 mph

I need to play it by the books this week with the State Championship race coming on Sunday and all. Not like I really have a shot to win, but I'd like to at least make sure I do everything in my power to not blow it either:hmmm:

-Jim.
 
jimvreeland said:
I need to play it by the books this week with the State Championship race coming on Sunday and all. Not like I really have a shot to win, but I'd like to at least make sure I do everything in my power to not blow it either:hmmm:

-Jim.
Click to expand...

Why not? Isn't that Seabass guy from NY?
 
Norm said:
Why not? Isn't that Seabass guy from NY?
Click to expand...

Yeah, Seabass is from NY and Patrick is from PA, so the 2 guys that beat me at LM wouldn't count. KVSP is Bulldog home territory, those guys will be out for blood, LeDonne and Mancuso will be the main ones I'll watch, albeit ALL of them are fast😀

-Jim.
 
Tuesday...

High Gear shop ride...I ended up doing the A+ version I guess. I had to do 2x20 intervals off the front with a 10 minute recovery between sets...I opened up a very big gap during interval#1, sat up to do my recovery and let the group catch back on, didn't happen, I went to round#2...After the second one I backed it way off to endurance pace and the group caught back on. Then they dropped me on the Liberty Corner climb. Normally, I would let my ego get the better of me and I'd chase to get back to the front, today I decided to stroll back, I did my work for the day😀

Entire workout (215 watts):
Duration: 2:07:21
Work: 1640 kJ
TSS: 184.6 (intensity factor 0.933)
Norm Power: 270
Distance: 42.913 mi
Min Max Avg
Power: 0 896 215 watts
Heart Rate: 75 177 144 bpm
Cadence: 29 193 85 rpm
Speed: 0 39.3 20.2 mph

The intervals were both very close, this was #1. You can see from the low avg speed there was a climb in there...The 900 watt effort was accelerating back up to pace after I got caught at a red light!!

Peak 20min (311 watts):
Duration: 20:02 (20:02)
Work: 373 kJ
TSS: 47.5 (intensity factor 1.193)
Norm Power: 346
Distance: 7.98 mi
Min Max Avg
Power: 0 896 311 watts
Heart Rate: 128 177 166 bpm
Cadence: 35 118 88 rpm
Speed: 0 39.3 23.9 mph

-Jim.
 
ArmyOfNone said:
Jimmy what HR zone are your blocks in??? Tempo or above?
Click to expand...

jimvreeland said:
My average was 166, so technically it's tempo, but right at the edge of threshold which is between 168-172 for me. They call it "Sweet Spot", it's the most bang-for-your-buck training zone. Peep it...

http://www.fascatcoaching.com/sweetspotpartdeux.html

-Jim.
Click to expand...

You guys are using different systems. Fred is using Friel, Jim is using Coggan, so it doesn't compare. They don't actually overlap exactly. Friel's zone 3 is a narrow zone which is higher than Coggan's L3. I checked out some of the numbers, and his zone 3 comes in at ranges like 151-155 for instance.

Friel's active recovery numbers are also far, far too high. He claims my AR is in the realm of 145-ish and below. I was considering jumping to the Friel-based HR zone system for the second half of the season, but his philosophy isn't in-line with my approach. The Coggan areas are easy/simple, no 5a-b-c zones, you're either anaerobic or not.
 
Norm said:
You guys are using different systems. Fred is using Friel, Jim is using Coggan, so it doesn't compare.
Click to expand...

And of course I use my HR numbers very little because I train with wattage. When I go into a block I don't even check my HR. I'll have my CPU set at avg watts on top, mph in the middle (default), and riding time on the bottom. When you use interval mode on the PowerTap it will clear the head unit and only give you data from that interval.

-Jim.
 
jimvreeland said:
And of course I use my HR numbers very little because I train with wattage. When I go into a block I don't even check my HR. I'll have my CPU set at avg watts on top, mph in the middle (default), and riding time on the bottom. When you use interval mode on the PowerTap it will clear the head unit and only give you data from that interval.

-Jim.
Click to expand...

Jim

If you weren't to do this 2x20 block out front of a group ride, how would you do it? I can't seem to to 20 min lt blocks - I seem to lose concentration I guess.

You are shooting for you FTP here or are you doing SST 20 min? Thanks

-matt
 
mattmor said:
If you weren't to do this 2x20 block out front of a group ride, how would you do it? I can't seem to to 20 min lt blocks - I seem to lose concentration I guess.

You are shooting for you FTP here or are you doing SST 20 min?
Click to expand...

I prefer to do them alone because afterwards you're not tempted to still shoot for sprint points or hill climbs, etc, etc, etc...I find it takes less effort to stay motivated when I'm alone as well, it may just be how I'm wired. 20 minute blocks can "almost" be any range. Most people would do them @ tempo, in my case around 270ish watts. Usually in my workouts they're given in that range. I really try to get most of them right around sweet spot, so they're A) repeatable and B) can be inserted into a long ride without killing your chances of making it home during said ride😀

It's always fun to use these as mini tests just to see if your FTP is correct. Even if we just goofed around with this interval as an example...

311x.05=15.5
311-15.5=295.5 FTP

Then we take weight into it...

157/2.2=71kg
295/71=4.15 kg/w ratio.

That's the real number that's important and allows you to compare yourself against other athletes. According to Mr. Allen's Power Profile chart, I could possibly manage to be pack-fodder in a Cat2 road race. Also, in plotting all my records into the profiler I see a quasi-classic time-trialist pattern. Makes sense given the demands of mtb racing:hmmm:

-Jim.
 
jimvreeland said:
311x.05=15.5
311-15.5=295.5 FTP

Then we take weight into it...

157/2.2=71kg
295/71=4.15 kg/w ratio.
Click to expand...

I guess there's truth to those numbers. My FTP last tested out at 269 and I weigh 173.

173/2.2=79kg
269/79=3.40 kg/w

I was 10 minutes slower than you at LM. Almost a 10% difference in power/weight ratio. And about 8% slower in a 2hr race.

Logical? I guess I should start trying to raise my ftp actively rather than just riding around aimlessly 🙂

-matt
 
mattmor said:
I guess there's truth to those numbers. My FTP last tested out at 269 and I weigh 173.

173/2.2=79kg
269/79=3.40 kg/w

I was 10 minutes slower than you at LM. Almost a 10% difference in power/weight ratio. And about 8% slower in a 2hr race.

Logical? I guess I should start trying to raise my ftp actively rather than just riding around aimlessly 🙂
Click to expand...

That's just my FTP based on that interval, not based on an actual test. I was just showing how you break it down to come up with a number to train with. My real FTP is 312 watts, and my real kg/w is 4.39, which needs to go up!! To be an actual "fast" guy you'd need to be over 5.0:drooling:

The best way to raise FTP is doing SST intervals, it makes a HUGE difference. I wish I had a PowerTap for my MTB so I can see what that wattage looks like and gauge my training better:hmmm:

See you on the 20th for the 2-5-10 son!!

-Jim.
 
Wednesday...

Uber-chill recovery ride to clean the legs out...

Entire workout (128 watts):
Duration: 1:19:43
Work: 612 kJ
TSS: 38.2 (intensity factor 0.536)
Norm Power: 155
Distance: 20.692 mi
Min Max Avg
Power: 0 474 128 watts
Heart Rate: 66 139 107 bpm
Cadence: 30 198 83 rpm
Speed: 2.2 28.8 15.7 mph

-Jim.
 
Thursday...

Endurance day with a 2x20 set at Tempo.

Entire workout (189 watts):
Duration: 3:32:31
Work: 2412 kJ
TSS: 216.4 (intensity factor 0.782)
Norm Power: 227
Distance: 62.559 mi
Min Max Avg
Power: 0 643 189 watts
Heart Rate: 0 164 131 bpm
Cadence: 30 209 79 rpm
Speed: 0 35.5 17.7 mph

Just because this block was near textbook I'll post the 3 parts involved. Both 20 minute intervals were to be at 270 watts with a 10 minute recovery in between...The last few minutes of my 2nd interval were on a dirt road...

Interval #1...
Duration: 20:12 (20:12)
Work: 328 kJ
TSS: 32.4 (intensity factor 0.981)
Norm Power: 285
Distance: 7.506 mi
Min Max Avg
Power: 0 643 271 watts <---right on target😀
Heart Rate: 83 164 153 bpm
Cadence: 34 109 86 rpm
Speed: 0 34.7 22.3 mph


Recovery...

Duration: 8:47 <---a little short but the section for #2 came up
Work: 87 kJ
TSS: 7 (intensity factor 0.691)
Norm Power: 200
Distance: 2.825 mi
Min Max Avg
Power: 0 363 165 watts
Heart Rate: 105 154 127 bpm
Cadence: 49 133 83 rpm
Speed: 10.1 28.5 19.3 mph


Interval#2...

Duration: 20:05
Work: 324 kJ
TSS: 31 (intensity factor 0.962)
Norm Power: 279
Distance: 7.212 mi
Min Max Avg
Power: 0 558 270 watts <--good consistency😀
Heart Rate: 119 163 152 bpm
Cadence: 39 118 82 rpm
Speed: 10 34.8 21.6 mph

So the point to take in here is do the first one in zone even though it will feel you can go harder, you'll be thankful when you get to number 2...

-Jim.
 
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