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2022-03-01 10:34 AM
in reply to: kloofyroland

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Master
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Los Angeles, CA
Subject: RE: Still chasing 4.0watts/kg argh!
Holy smokes guys! Today's Trainer Road "Bashful" workout felt like pure death! 3 sets of 5x1.5 minutes @ 125%FTP destroyed me, ughhh.... that 1 minute rest between intervals felt barely enough, hehehe. To get through it I shifted my butt to different saddle positions but even doing that, the 5th interval in the 2nd and 3rd set took lotsa screaming to do the entire 90 seconds.


2022-03-06 7:59 PM
in reply to: kloofyroland

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1352
10001001001002525
McAlester, Oklahoma
Subject: RE: Still chasing 4.0watts/kg argh!

I have never done the Bashful workout.  I have been doing my custom workouts that I uploaded into TR in 2019.  They are usually broken 3-4 section and so if I am doing VO2_max it is only for 10-15 minutes then I move onto aerobic, tempo, or some other type of interval for 10-15 minutes (with 5 mins. recover between types of intervals).

Yes, those 1 min rests between VO2_Max don't do anything for you.  You are almost a well off to just keep going with out the rest (or just as bad off).  Screaming does seem to help though.  It has got be through a lot of intervals anyways.

Way to stick in there.  

2022-04-26 1:05 PM
in reply to: BlueBoy26

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Master
2728
200050010010025
Los Angeles, CA
Subject: RE: Still chasing 4.0watts/kg argh!
Welp, FTP test completed this morning and I had partial success. My 3' interval test had a nice boost of +9.5watts vs last test but my 20' interval was lackluster. I think I could have pushed a bit more wattage but I started feeling dizzy about 13 or 14 minutes in. I gained 1 watt in Jorge's plan CP and 2 watts for FTP. This may be due to the sub optimal sleep Sunday night and crappy sleep last night.

At least I've made gains in the right direction, hehe. I'm now at 3.57watts/kg and I lost about a pound since the last test. One more training block then I'll wind down for a few weeks then ramp it up again and continue the chase.
2022-04-28 1:06 PM
in reply to: kloofyroland

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1352
10001001001002525
McAlester, Oklahoma
Subject: RE: Still chasing 4.0watts/kg argh!

I am afraid to do a FTP test.  I did one like 3-4 months ago and just keep pretending like I am still at the same spot.  I don't really know where I am at though.  Hopefully progressing.  probably not to where I was at in 2020 though.   

Congrats on your progress.

2022-04-29 1:02 PM
in reply to: BlueBoy26

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Expert
3822
20001000500100100100
Middle River, Maryland
Bronze member
Subject: RE: Still chasing 4.0watts/kg argh!

I have a sprint tri in a couple of weeks (15 mile bike leg) so I think I'll have an idea of my FTP at that point.  I'm running just to finish so I'm going to hammer the bike leg so I'd imagine a full-out 15-miler (40'-ish) should show me my FTP.  At least Strava will incorporate it into their algorithm and estimate it for me.

Nice work, Roland!

2022-05-12 11:25 AM
in reply to: 0

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Master
2728
200050010010025
Los Angeles, CA
Subject: RE: Still chasing 4.0watts/kg argh!
Thanks guys! I just about wrapped up with my VO2Max and over/unders block and will do another FTP test in a couple weeks after a recovery week. I'll try not to overcook myself in the 3' interval which I think hampered my 20' interval performance as well, hehe.

Do the FTP test Curtis! That way you'll know where you're at. (Plus I'm curious about your watts/kg)

I think that race will give you a good estimate Michael. The swim will be a good warm up then you can blast off and nail that bike segment. I'd like to see the average power results of that split.

Roland


Edited by kloofyroland 2022-05-12 11:25 AM


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