my best so far is that first one, 299w
getting better at pacing myself
still kinda fuzzy on how i’m gonna turn any of this data into a training plan.
this is my current CP profile
cp by wheat flakes, on Flickr
keep in mind this is 3 20min tests and some group rides
[quote=truckdoug]my best so far is that first one, 299w
getting better at pacing myself
still kinda fuzzy on how i’m gonna turn any of this data into a training plan.[/quote]
Looks like your FTP might be around 290w. That’s pretty good.
This is how you generate a training plan: You accumulate training stress like this, which gets quantified with a number called TSS (training stress score). Every ride has a TSS. A 1hr TT at FTP has a TSS of 100.
Over a period of time that score gets averaged in certain ways that gives you CTL (chronic training load) and ATL (acute training load). One is longer term average, the other is a shorter term average. CTL represents a potential increase in fitness. ATL generally represents an increase in fatigue. The difference between these is TSB (training stress balance).
It works like this: Do enough rides of the right type, mostly FTP work, to ramp your CTL up by approximately 5 TSS/d per week while keeping your TSB from getting too low (below -20). Once your CTL gets near 100, you will have reached the limit of your ability to accumulate training stress*. At that point, you can “spend” some CTL by tapering for race or you could “spend” some CTL by doing a block of VO2Max or Aerobic specific work which tend to be hard to recover from, but not generate that much training stress. All during this period, you’ll be adjusting your FTP up as well.
- since all these numbers are based off of an individual’s FTP, everyone that’s reasonably well-adapted has about the same limit in terms of training stress. I’ve heard of genetically gifted athletes that can get CTL up to 120, but for most folks the max they can sustain is 90-100 or so.
I just remembered that GC has different acronyms, but they’re synonymous. I’ll look 'em up tomorrow.
ok, so what is a good goal to aim for before next road season
(for ftp)
[quote=truckdoug]ok, so what is a good goal to aim for before next road season
(for ftp)[/quote]
For goals, I’d suggest focusing on CTL and training hours. If you find that you enjoy the suffering and have no problems with training volume, you’ll then need to start worrying about over-training and how to manage that. Your FTP will rise as a consequence of your focus on CTL and training hours. If you’re doing a lot of dedicated FTP work, you’ll need to re-test and change your FTP every 6 weeks or so.
At this point, it really depends on how well-adapted you already are. Assuming you have some room for “novice gains” then you could reasonably expect a 5% increase in power with 3 months of dedicated training. You’ll probably be able to get in a couple of those before next road season. You’ll want to plan a little rest as well. That’ll put you around 320w or around 4.15w/kg which would be a significant accomplishment.
Also, watch this:
Here you go:
LTS - Long Term Stress equivalent to CTL - Chronic Training Load
STS - Short Term Stress equivalent to ATL - Acute Training Load
SB - Stress Balance equivalent to TSB - Training Stress Balance
Skiba Bikescore equivalent to TSS - Training Stress Score
Coggan himself has stated that Bikescore is functionally equivalent to TSS. He’s also expressed some displeasure about the fact that the GC dudes completely replicated the WKO+ functionality with little original input of their own.
hell i’d be salty too
but im not tryin to save the world,
i just wanna roast some dudes on carbon bikes with some steel
so how often can i do 2x20’s?
i’m hearing once a week from some bros, and then once every 2 weeks from others?
can i still do other workouts too or is that too much work?
i’d like to look at some 1-5m power stuff. thats wheres races are won IMO
shoot i’d like to do some sprint work, but im afraid the cheapass potmetal freehub body will asplode
I always refer people to this article by Hunter Allen when they say “5m power wins races”.
http://www.peakscoachinggroup.com/Articles/the_next_level.pdf
VO2Max and sprint training aren’t likely to do much good presently. Both are will stimulate a peak and both are adaptations that fade pretty quickly. You can and should do threshold work up to 3 days per week. Start doing 2x20s twice a week alternating with recovery sessions. After a few weeks of that, you can add in some SST (sweet spot training), which is 90-120m at 88% FTP or thereabouts. In addition to those three workouts, should have one very long ride (>3h) at whatever varying intensities, depending on what’s comfortable. That leaves one day for being off the bike.
At some point, before the road season has started and after you’ve accumulated significant CTL, you’ll want to do a 6 week block of VO2Max work. You’ll want to do 1m work in a 3-week block. When you do that will be dependent on whether you have a weakness in that area or not. Once you’ve accumulated some data, you can make that determination. If you’re weak, you may want to add in a block early to see what happens. If you’re good enough, I’d save it until you’re a few weeks out from a race that you want to target.
well thats good, i did 5 min hill repeats today
got two in at about 400w and then said fuck it to the other eight i had planned.
fuck those hurt
so here’s my rough schedule for the rest of october
Monday, rest
Tuesday 2x20 ftp
Wednesday hour recovery spin
Thursday 2x20 ftp (alternate flat TT and newberry, weekly)
Friday hour recovery spin
Saturday off
Sunday long group r1de with cat 3 bros
[quote=truckdoug]well thats good, i did 5 min hill repeats today
got two in at about 400w and then said fuck it to the other eight i had planned.
fuck those hurt
so here’s my rough schedule for the rest of october
Monday, rest
Tuesday 2x20 ftp
Wednesday hour recovery spin
Thursday 2x20 ftp (alternate flat TT and newberry, weekly)
Friday hour recovery spin
Saturday off
Sunday long group r1de with cat 3 bros[/quote]
Perfect. What’s your target wattage for your 2x20s? Also, 400w is kinda high for a VO2Max interval. The goal is oxygen desaturation. You’ll get more benefit out of six 5m intervals at 110-120% FTP than two at 133%.
well i think i can get 300-even if I pace myself correctly.
heh, makes sense why i didnt get anywhere with vo2 max stuff earlier this year. i’d blow myself up on one workout and not wanna do anymore for a couple weeks
If you can get 300w across both 20m intervals then my estimation of your FTP is a bit low and it’s probably closer to 315.
That’s pretty fucking good, btw.
mods please change the name of this thread so i don’t get the stooges stuck in my head every time i see it. or at least call it funhouse.
There are far worse songs to get stuck in your head.
agreed, but i don’t want to wear it out.
[quote=halbritt]If you can get 300w across both 20m intervals then my estimation of your FTP is a bit low and it’s probably closer to 315.
That’s pretty fucking good, btw.[/quote]
we’ll see.
it’d be better if i weighed 165
still waiting for my g’damn powertap back from the wheelbuilder.
Then I can start posting in this thread. 
For now just training with HR. lamesauce.
shouldnt we be more concerned with wattage to weight ratio?
well i weigh 180 right now. i think 170 next march is doable