At our last site I could walk out the door and run uphill for 20 mins solid before losing altitude. I loved it. Was damn steep too. I wonder if there is something wrong with me sometimes, but I do love it.
1 Like
Ftfm
1 Like
What goes down must go up if it wants to get home.
Precisely.
8 days to go, 14,498 ft remaining
so damn sick of going uphill…
1 Like
less than 2k ft/day to go!
I’m done! At 101,030ft at the moment.
I did 19,000ft last week so I got a bit ahead and was able to chill a bit this week (only needed a mere 6,000ft in 5 days).
7 Likes
I don’t remember how I found this, but it’s been sitting on the back burner for a while of things to try. Now is usually the time I start putting together my plan for next year, which usually means an FTP test.
Looking at the Time to Exhaustion (TTE) method, it would be a 15-minute threshold effort followed by a ride-til-you-puke effort. That may be more motivating? It certainly takes a lot of the guess work out of the initial pacing that could make or break your traditional 20-minute FTP test.
That’s Kolie Moore’s article. If you liked it, you should check out his podcast, linked above. He and his compatriot cover the topic of testing at length.
As for me, I recently got a WKO5 license which offers modeled FTP which is close enough within a couple watts if I have a solid >20m or more effort to base it off of.
Tuesday: 3x10’ @ sst. 316w, 319w, 321w.
Wednesday: 30’ z2 before cx practice. 45’ @ idk, z3-5 hr zones. Grass was heavy, esp on the ss.
Today: 2x10" 30/30 @450+ (z6). Wanted another set, but was still feeling the slog of yesterday.
Next week I’m gonna attempt the dreaded 40min workout that my old coach used to give me. 20’ z2, 5’ z4, 5’ z1 , then 40’ @ 95% or until it drops below 95%.
1 Like
I did it. It sucked about as bad as a 30-minute FTP test. Results-wise, it put me at the lower end of my modeled CP in Golden Cheetah. I can mostly chalk that up to my CP model is all outdoor riding. I did the test indoors, since that’s where I’m going to be spending most of my training time for the next 6 months. I’m also pretty sure the month+ I was stuck indoors due to air quality probably didn’t help me.
CP is not FTP. Discussion here in #26:
In short, CP is a really simple model plotted across a couple points in your PD curve that presumes at a certain power level, TTE is infinite. Generally, it overestimates FTP, sometimes by a little, other times by a lot. This is why so many people love SST.
People like CP, though because it overestimates FTP. More is better.
If you want to send me ride files for the last 30-90 days, I can have WKO5 estimate FTP for you using their black box “mFTP” formula.
Alternately, this is pretty good (and free):
Sucks your ride files off Strava, finds intervals, and does analysis. It’s early, but still, pretty good. First TID classification tool I’ve ever seen (training intensity distribution).
Moved from that other thread
I know this isn’t a training thread, but my coach had me do a bunch of low cadence z3/sweetspot work and it did make a difference for me. But much longer intervals than I usually see prescribed. Talking like 2x30 or more (once did all of Palomar at 50-60 rpm). I think because the higher force recruits more muscle fibers due to the size principle, it trains those additional fibers more aerobically than they would otherwise be worked (except at the tail end of very long endurance rides where the smaller/slow twitch fibers are fatigued). Ive also seen the same mentioned as part of training to lower VLamax and build a more aerobic/less anaerobic engine. Anecdotally, I had the best long distance endurance of my life when I was doing these intervals and maybe 8-12h a week of training. Hard to say if I would have had the same results from sweet spot or threshold work. It made a bigger difference to my repeatability than say raw 20 minute power.
One of his pro athletes went on to win Redlands and also did a ton of big gear work. But then there’s a big drama cloud after that so I won’t mention names.
1 Like
Wait are you on the s*mp*r p*rr* training plan?
I was, I’m not on any plan now because dad mode. The whole “cult” thing does not line up with my experiences at all though, and I’m still pretty close with a couple of the team riders. I’d take any rumors or ‘articles’ you’ve heard with a few grains of salt. There were a few personal disputes and some people with axes to grind that escalated it into a big mess atmo. The troll armies had been trying to bring it all down since the cascade thing. Fwiw I wasn’t part of the team though and was just a paying client of the coaching side so I wasn’t privy to all the things obvs.
The whole lifetime contract was enough of a red flag before any of the drama. I don’t have a strong opinion either way though…
1 Like
Incoming dq friends
Im interested in this thing that always happens to me on ultra distance rides. I generally have total loss of all hr zones over z2, just around the 10 or 11 hour mark. Like i could only crack z3 at absolute max effort after then. I still seem to have some power at that point, like i don’t stop or die or anything like that.
What is this called? Is it a thing i can google? Can you train to reduce it?