Official Tour Of Sufferlandria Thread (Page 7)
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() BernardDogs - 2013-01-31 10:44 AM I'm at 192lbs and have runner's legs. I have learned on the tour that I don't have a very solid sprint. I'm also not standing a lot ... I just don't perform well standing on the trainer. But I tend to approach the ride as you do ... not shifting all that much and lower the cadence into the 70s for the rest intervals. Today, on the TT, I was trying to hold in the low 100s during my fade in the final 10 - 15 minutes (I wasn't successful). That's what I would have needed to make my target. I would have lost too much power shifting to a smaller ring and decreasing the cadence. Yeah, that's what I was on about with the 'it works for me' bit. I'm more Ullrich and a lot less Armstrong (STYLE, please. I don't mean to say anything about drugs or being a d-bag...). I've said before I've developed a lot more appreciation for Tour riders during this process, but none more so that the lean machines like Van Garderen, Schleck brothers, etc. Not having that body type, it's extremely difficult for me to fathom what it must feel like to spin for so long high cadences to produce power as opposed to just crushing the cranks. Of course, that being said, I wish I had runner's legs! Pants shopping has always been a pain. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() BernardDogs - 2013-01-31 10:44 AM fisherman76 - 2013-01-31 11:14 AM At least how I tackle it is to target the mid 90s for cadence on each interval, then hold that gear but pedal half speed on the rests, but I have to explain; I'm a heavy (190lb) rider with large legs, and it's a lot more comfortable for me to use the large gears in a slow to mid cadence than it is for me to spin in a higher cadence (100+). For me, speed and climbing intervals are in the 90s, not the 100s. I'm at 192lbs and have runner's legs. I have learned on the tour that I don't have a very solid sprint. I'm also not standing a lot ... I just don't perform well standing on the trainer. But I tend to approach the ride as you do ... not shifting all that much and lower the cadence into the 70s for the rest intervals. Today, on the TT, I was trying to hold in the low 100s during my fade in the final 10 - 15 minutes (I wasn't successful). That's what I would have needed to make my target. I would have lost too much power shifting to a smaller ring and decreasing the cadence. For the recovery, I actually go with keeping a light on my feet feel. So it's a little quicker cadence on low resistance. Just a bit quicker than I might do when just riding, not spinning like crazy. 90 or so, or just over is fine, as I'm often in the 80's for the intervals. Typically about 83-88 when I just go, ignoring whatever they have on the screen (sometimes I follow, sometimes not). Going slower tends to have more of a cool-down effect for me. That's not really what you want for intervals. Especially with the upcoming ones, as they're short, but very high intensity. My normal cadence for those types of effort levels will creep up some more, but it can vary depending on how I feel. In the 90's will be average, though I may be over 100 for a bit in something like Revolver. Was there a reason you were trying to hold 100+ before? If that's what works then you're fine. It's also ok to experiment at times as things can change, and so you have a little bit of range. The approach to these is like with the track workouts or running intervals. You want the strong effort throughout the workout up where it's supposed to be. The recovery time is only to keep you loose for the next effort. I'm actually rather low on the recovery, sometimes down near 1/3 FTP, but still spinning lightly. So especially up on these intervals, it's more informative to see that you hit all 15 Revolver intervals within say +/- 5 watts than to know anything about your overall average for the workout. Although being in the middle of a tour such as this, the survival mode instincts will probably be kicking in more. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() brigby1 - 2013-01-31 2:54 PM Was there a reason you were trying to hold 100+ before? If that's what works then you're fine. It's also ok to experiment at times as things can change, and so you have a little bit of range. It's mostly a product of where we are in the tour. On a typical workout, I'm in the high 80s and maybe into the 90s. I just don't have any mashing left in my quads right now, and the higher cadence is what is allowing me to hit (or approach in this case) the target power levels. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() For reference. I just checked my attacks from The Hunted. I was pushing 280-282w and cycling at a cadence of 110-112. My guess is that's what I'm looking at for the Revolver intervals. It'll be interesting to compare. FTP is 228. Edited by BernardDogs 2013-01-31 2:48 PM |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Oh man, stage 6 was mean. The Wretched was fun compared to just the constant pain that was The Long Scream. I paid no attention to the drops in target power on the scream, I just kept it constant the whole time because it was tough to drop it and pick it up so many times. Then that last sprint, somehow I hit the numbers, but there was absolutely nothing left after that. I'm amazed I still have it at 100%. At this point I kind of refuse to lower it. I can't get much more sore. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() checking with Stage 6 complete.... legs sore but keeping up. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Stage 7 done, actually a "fun" video. Nice knowing the hardest interval is done first, except that you then have to do them all over again a second time. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I agree - the long scream was definitely agony to the legs, and mind. I couldn't wait to get finished, and then I had to sit on my bike for about 2 minutes before my legs would let me off.... |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() The Wretched + The Long Scream=Awesomeness!!! I didn't think I was suffering enough, so I turned it up to 11.... That is, to 110%, figuring that my set FTP going into the Tour was a little low. I think that did the trick. I'm looking at my right calf right now, and it looks like that scene from Alien where that monster pops out of that guy's stomach. Now we'll have to see if I can make it up the steps from the basement. 3 more days, four more videos. |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I just came back from a little more than 36 hours of recovery and did stages 6 and 7 back to back. I started The Wretched at 90% (FTP is set at 250, and it was accurate before the tour started) but just felt way to good to do the work out at that level so I just revved it up and kind of went by RPE. I finished it with an NP of 301. I had to do a double check of all my settings and my trainer set up! I guess the first 5 stages really blew the cobwebs off my legs and that 36 hours was enough to get set to really throw down. The long scream I did at 100% (250w FTP) and was way over on that too. Finally the Downward Spiral I barely kept up with it at first but was going wide open and way over on my intervals toward the end. I totally puked after the last bonus interval...that definitely happened. I'm glad I anticipated this eventuality and had a bucket handy. I am completely destroyed right now, but I'm caught back up and saw some major improvement since the start of the tour. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() MikeK_PA - 2013-02-01 1:13 AM I just came back from a little more than 36 hours of recovery and did stages 6 and 7 back to back. I started The Wretched at 90% (FTP is set at 250, and it was accurate before the tour started) but just felt way to good to do the work out at that level so I just revved it up and kind of went by RPE. I finished it with an NP of 301. I had to do a double check of all my settings and my trainer set up! I guess the first 5 stages really blew the cobwebs off my legs and that 36 hours was enough to get set to really throw down. The long scream I did at 100% (250w FTP) and was way over on that too. Finally the Downward Spiral I barely kept up with it at first but was going wide open and way over on my intervals toward the end. I totally puked after the last bonus interval...that definitely happened. I'm glad I anticipated this eventuality and had a bucket handy. I am completely destroyed right now, but I'm caught back up and saw some major improvement since the start of the tour. Whoa. And wow. That's some solid riding there! Nice work. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Meh. I feel like crap, bu it's done. Didn't hit the intervals as well as I would have liked, but I'm overall satisfied. I just don't have any legs left. Still riding at 100%. Target Power = 178 |
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New user![]() ![]() | ![]() Stage 7 in the books, I was surprised that I liked The Downward Spiral so much but it was a nice switch from the long intervals of yesterday. NP: 271 IF: 0.95 Looking forward to the big day tomorrow! |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Stage 7 done....I kinda liked that one (I keep saying that -- it's my first time through any of these rides!). The first interval of each set was brutal and made me want to turn the intensity down, but once that one was done, they seemed to get easier with the shorter intervals. Two stages left, and then my legs are looking forward to a few recovery rides....and probably a new FTP test to see if I've made any gains through this tour! |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I also just finished the downward Spiral - It was easy compared to yesterday
DURATION 1:01:40 kJ/Cal 626 TSS 117 NP 203 IF 1.07 FTP 190 Power Source Kurt Kinetic Road Machine
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() uctke283 - 2013-02-01 1:28 PM I also just finished the downward Spiral - It was easy compared to yesterday
DURATION 1:01:40 kJ/Cal 626 TSS 117 NP 203 IF 1.07 FTP 190 Power Source Kurt Kinetic Road Machine
How did you set your FTP? |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() rymac - 2013-02-01 1:37 PM uctke283 - 2013-02-01 1:28 PM I also just finished the downward Spiral - It was easy compared to yesterday
DURATION 1:01:40 kJ/Cal 626 TSS 117 NP 203 IF 1.07 FTP 190 Power Source Kurt Kinetic Road Machine
How did you set your FTP? Also ... your Intensity Factor is higher than mine. I think mine was .9x That's strange. Oh ... and tomorrow has me worried. I think it's going to suck harder than Stage 6 did. |
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![]() | ![]() BernardDogs - 2013-02-01 1:46 PM Oh ... and tomorrow has me worried. I think it's going to suck harder than Stage 6 did. WHAT? don't say that. Why? |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() My sprinting is my weakness. And my head cold is worsening. |
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![]() | ![]() BernardDogs - 2013-02-01 2:17 PM My sprinting is my weakness. And my head cold is worsening. Yeah, the head cold won't make the next two days easy that's for sure. I am pretty sure I have no sprinting in my legs what so ever at the moment, but we shall see how the morning goes. I have to do these two extra early as well so I can get on the road after |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() BernardDogs - 2013-02-01 2:46 PM rymac - 2013-02-01 1:37 PM uctke283 - 2013-02-01 1:28 PM I also just finished the downward Spiral - It was easy compared to yesterday
DURATION 1:01:40 kJ/Cal 626 TSS 117 NP 203 IF 1.07 FTP 190 Power Source Kurt Kinetic Road Machine
How did you set your FTP? Also ... your Intensity Factor is higher than mine. I think mine was .9x That's strange. Oh ... and tomorrow has me worried. I think it's going to suck harder than Stage 6 did. Because of how NP works, it's possible, though still unlikely. Even more unlikely with the use of "easy" in any way/shape/form being in the description. |
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Veteran![]() ![]() ![]() ![]() ![]() ![]() | ![]() Maybe I should have put Quotes in front of EASY but yesterday was a killer, so today with a rest between each interval, it felt easier. Also the IF is a % of effort based on FTP, so it is possible to go over FTP 1. if your work outs are consistantly above 1.00, then it is probably time to re-evaluate your FTP. I pushed myself very hard today on the intervals usually going over by 10-20 watts. Edited by uctke283 2013-02-01 6:04 PM |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() Technically, on something with lots of short intense intervals (kind of like this) it is possible (though still improbable) for someone to break 1.0 for their IF by a little. It has to do with the energy systems worked and also with how NP is calculated. Taking the average of data points collected in 30 sec segments and then going 4th power on the averages instead of 4th power to every point. Though if one is breaking FTP on this, it's still a good idea to recheck FTP. Also working against this are the warm-up and cool-down sections adding extra easy time. Then factor in that this is Day 7 of the Tour. |
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Veteran![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I like intervals. I just have fun with them. I don't know why. I'd much rather do an hour of those instead of 45 minutes of gradual increasing difficulty like Long Scream. Two more days and the suffering is over. As sick as it sounds, I'd love it if they did some organized Tour like this more often. |
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