Turbo Trainer Advice

Any excuse for a graph:

Intense.

Thats a shed load of TSS.

I suddenly feel I'm trying to maintain too many hobbies.

If I suck on Saturday then my graph has some explaining to do.

I've been struggling to be honest. Turns out I've had a throat infection for over a month. Which explains why I've woken up every monday with a slight fever, recovered by wednesday, back in full triaining intensity by the weekend, which then puts me back in a fever on monday.

The macho stupidity that has led to me ignoring it, and not sorting some anti-biotics before now. Is frankly shocking.

Yesterday I ran 15km at high bpm. Including a 430 step climb at over 160 bpm, watch beeping like feck, blowing massive snot bubbles, and wobbling about. Then later played 4 a side football for an hour. I am currently in a mild fever again. FFS.

I have a TSS of 880 since mid april, and an average IF of a smidge over 1.

More importantly my turbo use with trainerroad has given me feel for my most effcient cadence, and how long I can maintain certain power outputs. This has made me loads faster on the road, without even including the benifits of the training.

It's been a bit of a jounrey of discovery so far this year- repeated injury leading to the visit to the physio, the Scoliosis diagnosis along with the (lack of) Soleus etc.

This has led to me having to relearn how to run, in some ways- with my spine in a straight line rather than in a loose S bend.

The only way that I can describe the first run was as if I was hanging from my head- the feeling of straightness was most odd.

Anyway, I ran my second fastest 10K time ever yesterday (missed going fastest by about 20 seconds) as part of a 15K that didn't feel that fast, so I'm hoping that having resolved some fairly serious issues that I was running with previously I can make some real progress on that front in future.

I had a fitting session with Scherrit last week, and again partially due to the spinal thing, but also due to a fairly significant increase in fitness and flexibility since I last saw him in 2010 things had changed on the bike as well.

In terms of this coming weekend I'm not where I wanted to be- but I think I'm actually in a really good place to develop for the future, so hey- I'll mark that as a win.

All I'm going to do for the rest of the week is try to get as much sleep as possible (I was knackered for Roubaix last year) and then make sure that I enjoy whatever Saturday brings.

Targets for the rest of the year are 1) 5 watts/kg FTP 2) 40 minute 10K.

What you got this weekend? Tri?
Good luck!

http://www.frafjordtilfjell.com/hoved.php?val=0&sprak=eng

First cycle, then run up Nibberittet:

Jeez. Tough!!
Have fun! In the end that's why it's done!!

Sounds you've been through a lot, and come out the other side in good shape to improve.

I'm massively relieved to have found the reason I've struggled so much of late. I'm not a fast road cyclist TBH. I'm simply not built right for it. But I can usually compensate with good levels of endurance. Thats the bit thats been missing over the last month or so. I was pretty crushed at how easily my riding partner left me on our geiranger test ride. Hes a far better climber than me. But I can usually 'out-suffer' him and hang on his wheel.

Started anti-biotics this morning. So hopefully I'll be well for the weekend. If I'm healthy then I can make the ride without footing down, and run for 3 hours. So I'm feeling pretty positive about it. Cant see myself making any great times. But all I'm asking of myself is to complete both assents.

What sort of temperatures and weather are we likely to see?

What sort of temperatures and weather are we likely to see?

Difficult. When they opened the mountain pass it was fecking 27C. Since then the weathers gone a bit shite. Down to 7C and rain.

The forecast is for 16C with light rain.

Based on that I'm wearing.....

Ride:
3/4 summer weight bib knickers.
lycra compression t-shirt.
long sleeve summer weight jersey.

Run:
compression t-shirt.
compression shorts.
Baggy shorts + t-shirt on top.

I have a nice soft shell that I may swap my cycling jersey for if its cold, as we cycle early in the morning.

I should point out that last time I rode it. it was 15C and rainy at the bottom. Yet it was -1/2C with freezing fog at the top. I lost it somewhat. Started wandering down the mountain in my cycling clothes after dropping my bike in the luggage bus, as I did'nt have the brain power or dexterity to change into dry clothes. If I hadnt been picked up, I dread to think what would have happened.

That was an extreme one though. You could'nt see more than a meter or so. The volunteers, that were supposed to be giving out cakes and drinks, where going around finding runners sat in shorts and a vest. Too spaced to realise they were freezing.

It was like a fecking zombie apocolypse up there.

Based on this. I'm packing softshell, thermo bib shorts, and thermo knee warmers.

Lørdag 15.06.2013
kl 2–812°C, 1,0 mmFlau vind, 2 m/s fra sør-sørøst
kl 8–1412°C, 1,0 mmSvak vind, 3 m/s fra sør-sørvest
kl 14–2015°C, 0,9 mmSvak vind, 3 m/s fra sør
kl 20–216°C, 0,3 mmFlau vind, 2 m/s fra nord-nordvest

This is not the news I wished to hear.

I'm a bit worried about us having to do the ride so early. Could be pea soup for the entire top half.

Definitely brushed lycra conditions. Once you get out of the valley, and in to the mountains proper. You can get hit by a nasty mountian wind.

missus bought me these rollers to train on last week, had some roller sessions on track bike with 48x15 on them. Lovely piece of kit. Is there any links to 'roller training for beginners' kind of thing? I am currently doing 45 mins on them and I have no idea about cadence or heart rate as I dont have an advanced bike computer yet. PLanning to get Edge 500 soon. I need a training plan to begin with. My aim is to be hold off at intermediate track session at HH, I was absolutely destroyed on saturday being my first inters.

Thats a shed load of TSS.

You're not a real man until you have a day > 1000.

I have a TSS of 880 since mid april, and an average IF of a smidge over 1.

No you haven't.

TSS is a measurement of ride intensity. You get one value per ride. Cumulative TSS maybe or you've done one long hard ride?

An average IF > 1 also sounds wrong unless all your rides have been high intensity? In which case, no wonder you're sick.

An average IF > 1 also sounds wrong unless all your rides have been high intensity? In which case, no wonder you're sick.

Ah. See what you mean about TSS.

My IF is high because I only measure it on the turbo. Where I do intense intervals. Sprint intervals usually come out at 1.2. If I included actual outdoor riding it would plummit.

You should add your other rides in, at the very least estimating the TSS/IF for them. Do you use TP or WKO? Does trainerroad have a performance chart like TP or WKO?

Tis a good point.

The idea was to do highly structured training on the turbo. Allowing my inner nerd to enjoy what is otherwise a dull training method, and building up data and knowledge that would spill into my road riding.

Its working. But I really should take the next step.

You can't go full power nerd without WKO.

GC V3 released today, will have to have a look at it.