Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:20:50
Time Moving: 2:18:48
Distance (mile): 41.9
VI: 1.10
IF: 0.72
TSS: 124
Work (kj): 1,012
Average Power: 120
Max Power: 402
Normal Power: 132
Cadence (rpm): 69
Speed Avg (mph): 17.8

Goal:

Build Endurance

Ride Description:

Out and Back Spin

Weather:

Temperature Start (F): 68
Temperature Finish (F): 67
Wind: Breezy
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, BSN Amino X, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:16:36
Time Moving: 2:15:29
Distance (mile): 41.4
VI: 1.09
IF: 0.77
TSS: 134
Work (kj): 1,036
Average Power: 126
Max Power: 453
Normal Power: 138
Cadence (rpm): 70
Speed Avg (mph): 18.3

Goal:

Build Endurance

Ride Description:

Out and Back Spin on a wet sloppy path. Because of the storms yesterday and falling leaves the pavement was saturated and with the wet leaves and pine needles I was somewhat careful. No sense taking the risk and going down hard. 

Because it was raining all day yesterday I ended up with just 60 minutes on the rollers. I did not think it amounted as much in terms of training, but I felt tight today so maybe it was worth more than I thought.

Weather:

Temperature Start (F): 68
Temperature Finish (F): 68
Wind: Calm
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 12oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

I'm A Fan

It does not take long when training inside to find out how much heat can impact training intensity. I remember when getting into cycling and starting to take training more seriously with use of a power meter how much I would fade once my core temperature would start to rise. The more tuned into to those sub-maximal threshold efforts and higher intensities the faster the rise in body heat. A few years ago I was struggling with the heat in this room that I tried using an ice vest. That was a flop. As soon as my body temperature was up it quickly melted the ice packs and the vest trapped the heat in making it worse. I was amazed how quickly my body heat would thaw those frozen ice pack. 

Looking at a thread on the Timetrialing Forum regarding fans it reminded me that I wanted to add one more fan that is very focused and high velocity to my current mix of fans. In the two pictures I have been using a high velocity floor fan from Patton and a small oscillating fan aimed at my upper body and head. The floor fan has a very high CFM and covers most of my legs, torso and head. There is a wall air conditioner vent directly behind the Wahoo Kickr. This weekend I purchased a Lasko Pro Performance blower type fan that has that focused high velocity flow that I can direct right at my torso and because it is so direct and close to the trainer it does not cover else. There is also a ceiling fan that is in the middle of the room. So in all there are four fans and an air conditioning vent. 

Next up is adding some wireless plug-in outlets as suggested by a Timetrialing forum member. Big kudos to the members at that forum and on Slowtwitch where I find a lot of good tips and training advice.

Patton 18" High Velocity Fan - Amazon Newer Version

Lasko Pro Performance Utility Fan - Amazon

I am not sure of the CFM of the Patton on the highest setting, but it is certainly a high velocity than the Lasko and the air flow is wide spread. The Lasko is providing a very focused stream of air that I am able to pin point the location of the flow. Using it yesterday in a longer interval while using the aerobars, I was able to put that focused air right on my neck and head while the Patton was hitting most of my body. This really helped me from overheating as my core temperature was rising through the minutes. The Patton is also substantially louder and there is no way I can hear the TV sound across the room, but with ear buds the music overcomes the fan sounds. I also have a set of bluetooth ear buds that are paired with the Amazon Fire TV box so if I wanted to watch something I can hear it clearly while the fans are running. 

The picture below is how hot this room can get in the summer months. It is a little better now that we have replaced and upgraded our home's air conditioning system. 95 degrees (F) outside and 85 degrees (F) inside as a starting temperature. From there my body temperature would rise quickly once I was warmed up and into the first intervals.

Saturday Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 3:53:44
Time Moving: 3:52:01
Distance (mile): 65.2
VI: 1.18
IF: 0.72
TSS: 202
Work (kj): 1,538
Average Power: 110
Max Power: 386
Normal Power: 129
Cadence (rpm): 70
Speed Avg (mph): 17

Goal:

Build Endurance

Ride Description:

Out and Back Spin. Sustained headwinds on the way up. Great day in terms of temperature. Also great to see and talk to Neal briefly before rolling out.

Weather:

Temperature Start (F): 60
Temperature Finish (F):
Wind: NNW
Sky: Partly cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #2 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24

Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Change Is Good

Capture from WKO5 on 10/7/2019

Change Can Be Good

Interesting that a few weeks ago I felt as if I was starting to push against the wall of adaptation and it was not budging in the least. Where I have always found success in progressing with longer duration steady state submaximal intervals, such as, 2 x 20 minutes at 91% FTP and gradually increasing intensity, I plateaued for the first time. I kept trying to push past this sticking point and for unclear reason I could not break it. WKO5 Power Peaks Trends was reading flat from the 5 second range all the way through the 60 minute for 90 days. 

It is sometimes more clear to see how to guide someone else in training than yourself and I should have seen this a few months ago. It was right in front of me in reviewing data and it was evident out on the road that I had stopped progressing. I heard someone once say, "You are either training or detraining. There is no flat." I agree with this to a degree, but there will be a time of flat before the decline and one simply needs to recognize this and make the appropriate adjustments in training, rest (from mental burnout), nutrition or general life stress. In my case it was an educated guess for what I needed to do. 

Where I struggle in training philosophies is that I had come to a point of thinking my favorite thing to do on a bike is being in aero with a TT'er type pace. I started to believe it so much that I pretty much just kept all my efforts below L5 intensity. My endurance did improve and yet out on the road where I needed to get over some short sharp hills my legs did not putting out the brief 350 to 400 watt surge to crest a hill. Sure I have better than average strength in the gym, but this surge is far different than a heavy squat because it is seconds longer than a set of squats. I suppose I could just say my legs got lazy pushing through these intense moments. What was interesting though is it was also oddly effecting the increase of progress on sustained efforts and I was stalling out. My data became flat as noted earlier. 

I was at a cross roads to the adjustment in my training. I could go with 5 minute intervals at L5. I could do other variations, but I had already created a PerfPro session called Minute Clinic. I created that over a year ago just to throw in once and a while to break up the monotony of indoor endurance training. This session has 7 one minute intervals targeting FRC or L6 with one minute rest between. I modified this session to include a five minute 100 watt rest after the 7 intervals and then move into a 30 minute Sweet Spot or top of L3 interval. 

I have been in this change now for a couple of weeks and feel refreshed mentally even though these intervals are very intense coming from a steady diet of 60 minute L4 session for the past months. Not only has WKO5 showing signs of positive trending (screenshot above), but I am also seeing it out on the road at moments. Mainly I seeing my legs starting to respond faster and more willing to hit those surges when needed in aero, sitting up and standing on occasion. 

In the world of strength training I am a veteran. I have a lot of tools in my toolbox and know when to use them if change is required. Interesting a guy at the gym came up to me this morning and said he is trying something new on shoulder movements because he felt stuck. In the world of cycling I am not as sure what and when I need to make a change. I am currently not sure how long I will remain in this current indoor training trend with the 7x1 FRC / 30 Sweet Spot session and progressing those sessions. For now I am going with it while I am trending positive and then maybe return to the longer intervals again. I will still be doing longer outdoor weekend endurance rides that often end up with a mix of intensities so no real loss on endurance training. I want to see that 60 minute trend go positive, but it seems like to do that I need to go through this period of something different with hopes that out there weeks or months later that will make a healthy jump. 

Just a side note in observation, the 30 minute interval following the intense 1 minute intervals feels like active recovery. It feels so easy in comparison to how this was feeling a few weeks ago. This was also my perception in improving squats back in the day and the adjustment I used back then. I would do a pyramid on most strength training days where I would warm up to my heaviest lifts and then do at least a couple lighter sets after. Those lighter sets felt much easier and yet were still heavy enough to stimulate training as well even though I would come down. I found that by doing this toward the end of my competitive career turned out to be very beneficial in my long term training. In other words, if I just went heavy all the time I seemed to plateau, but if I kept in a bit of variety between 90% of 1RM and 75% 1RM I would not plateau as often. 

Sunday Solo Cruise

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 2:14:05
Time Moving: 2:13:02
Distance (mile): 40.7
VI: 1.08
IF: 0.77
TSS: 132
Work (kj): 1,023
Average Power: 127
Max Power: 382
Normal Power: 138
Cadence (rpm): 68
Speed Avg (mph): 18

Goal:

Build Endurance

Ride Description:

Out and Back Spin. Kevin G. stopped by my car on his way out. Always a pleasure talking with Kevin about training. I could probably talk to him for hours. He not only has a lot of wisdom, but he applies it as well. For such a big guy (former football player) the guy can do quite well on the bike.

Weather:

Temperature Start (F): 75
Temperature Finish (F): 78
Wind: Breezy
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 12oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 20
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16 

Windy Solo

Route and Ride Data Links:

Strava - Today's Route

Ride Metrics:

Time Total: 4:00:06
Time Moving: 3:59:29
Distance (mile): 65.3
VI: 1.17
IF: 0.72
TSS: 211
Work (kj): 1,605
Average Power: 111
Max Power: 477
Normal Power: 130
Cadence (rpm): 69
Speed Avg (mph): 16

Goal:

Build Endurance, 

Ride Description:

Out and Back Spin
Wow!! That was tough ride coming back. The wind was sustained, but it swirled and hit me hard at times from both sides and headwinds. I was very glad I did not go further north. That was about as much as I could put out in effort today. It always feel good to finish a challenging ride like this.

Weather:

Temperature Start (F): 73
Temperature Finish (F): 74
Wind: E 13mph (harder gusts and swirling directions)
Sky: Cloudy

Nutrition Intake During and Immediately After:

Bottle #1 24oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
Bottle #2 12oz. Water, Aminos, Maltodextrin, Trace Mineral Drops
GU gel at mile 24
Post Ride: 30 gram protein drink

Gear:

 Felt  IA16