SBR Utopia Season II - OPEN (Page 112)

Yeah, glad you're alright!

And how is the bike taking this?

Anyone know why Strava seems to dump laps when it's a trainer ride? Rather annoying.

Now that I've seen what kind of trouble my setup gives me I think I will try to re-jig something over the winter that makes it easier.

My Biospeed bike bag has allowed me to successfully avoid a bike fee for our travel today... sort of.  We went up to the counter, I made no attempt to hide or disguise the bag and said we had 3 checked bags.  Paid the extra baggage fee and when the agent was putting the tags on the bags he just asked how much the bike bag weighed.  I told him it was 40 lbs and he said great.  So he obviously knew it was a bike but either didn't care about the fee or didn't want to charge it for a soft case?

Either way, I'm glad the online check-in process wouldn't work for me as I would have paid the fee!

Yeah, they do have the data. The laps show when I have it as a normal ride, in with the Segments section. This whole section is cut off when I check Stationary Ride.

I decided to pay for the app, but it's a no go for me.   My wife's iPhone is jailbroken and I need a higher version OS than what needs to be on the phone for the app to install.  Too bad, I really wanted to give this a try.

That'll teach you!

What OS version does it require?

I think it said 6.xxxx

The TSS is helpful, but doesn't quite say everything. You're on the right track with the thoughts. His guidelines are meant more for a pure cyclist than a triathlete. The running and swimming affect the ability to recover, so it could be less than that depending on what all you have going on. Where it gets more complicated is with the intensity. If you had ridden at say 70-some% for an hour & a half to get that 80 TSS, you'd be good to go the next day. But since you did it at a higher output (110% or so), it's harder to repeat that. I've done similar sized hard rides on Friday and then gone out to accumulate 160-200 the next day, but the entire ride was 70-75%, not a threshold workout. And it was a bit harder to do than if I had done an easier ride to get the TSS of 60-70 or so the night before. I could go for awhile at the easier effort, but it would get hard fast if I tried to pick it up. Especially since you're trying to work on VO2 more right now, you might want to back down the effort level of the threshold work. Instead of trying to hit right at 100% or over for the intervals, maybe just do lower 90's and see how things go. And adjust the TR setting to put them there.

Threshold sets tend to be 5'-20' in length with *about* 20-25% of that for recovery intervals. It's not exact, just guidelines. The work intervals can go longer, but not really shorter. They'll also work at 90-105% FTP. VO2 is often said as equal work and recovery. This is more true for the shorter ones (like 30-60") as in the Daniels link before. The longer ones can have some more freedom. Usually people feel they can recover in 2-3 minutes, so some set things up with rest no longer than that. So probably amend the often stated quote to recovery about 50-100% of the work interval. Work intervals tend to be 5' or less so we can get in more total time at the higher level by way of additional intervals. Intensity for these is in the 106-120% FTP range. I think we tend to go up higher than 106% to make sure we actually get to the max. Some might reach it there, some might not in the time given.

Then, I'm a bit cautious of going much over 100% until getting to VO2 unless there is a specific race adaptation that will require this. Look here for some graphing. Note that the Effect on Threshold plot has a peak to it. Also look at the physiological strain plot. So there is more cost, but not as much threshold gain, while also not receiving as much VO2 gain. Also confirmed here in Table 2. Effect on Threshold (and other things) actually goes DOWN from Z4 to Z5. Threshold goes all the way from 4 to 2. So that's where I'm not as big on the threshold work that goes over 100%, like the 4 x 8' w/4' recovery (or similar pattern) workouts tend to. Once in awhile ok, but there isn't as much gain with the higher effort and extended recovery as putting them closer together at a little less intensity.

Do know that I did start a workout like that just yesterday, but my intention was to work on pushing harder as I'd mostly been working closer to 90%. Wanted to push some and see how this affected other work, sometimes I respond well to that kind of spark. Another one I might do at times is Angels & Fight Club in sequence with work done at 90-95% for all the 7-8' intervals. What I'm doing there is getting creative towards working hills into a trainer ride. And this has seemed to work well before going out on the big, hilly rides I do at times. Similar enough in size & intensity, though outside tends to have longer periods between them. But for better threshold development, I like the bigger intervals or putting them closer together for many of the workouts.

Good luck to our Miami racers this weekend - you guys will rock that course (positive thoughts on slightly cooler conditions).

super windy tonite, should die down some. Temps look pretty tolerable. Ready to go! (Although I think Canada has the lock on this race)

All checked in for the race and I'm finally somewhere with stable Wifi!

It looks like the weather is going to more or less cooperate for us.  There will be some wind but nothing like what I rode in in Fort Lauderdale.  It will be warm but not stupid hot and the humidity will be in the 50-60% range rather than 80+.

Says the guy who just beat Arend out of the water by 25 seconds. Looks like we have ourselves a race in Miami....