What Training Have You Done Today?

[p_b82]

Also, I wanted an excuse to catch what I could of today's stage of the Tour de France.

I'm quite surprised how quickly Van der Poel crumbled at the finish, or maybe Poggy just outclassed him.

My take on it was just the pace they'd set up the other hills left the tank empty - He said as much in the post race interview; so I think more the latter than the former.
I was surprised at how well Vingegaard got back on the wheel after he decided to drop off when he looked round and saw the size of the gap - normally when you're done, you're done; but I guess that's some of the extra conditioning he's being doing showing itself right there.

[alex9026]

My take on it was just the pace they'd set up the other hills left the tank empty - He said as much in the post race interview; so I think more the latter than the former.
I was surprised at how well Vingegaard got back on the wheel after he decided to drop off when he looked round and saw the size of the gap - normally when you're done, you're done; but I guess that's some of the extra conditioning he's being doing showing itself right there.

This. Also pleasantly surprised/impressed that Vingegaard got back on. I had a "this is it, the race for the yellow jersey is over already" when Pogacar got a bike length ahead. A though, a ittle part of me is wondering if Pogacar has peaked this season and he's not as invincible as the media are making out. We'll soon find out...

[jcross485]

7/9 - Row / Run Intervals. 3k warm up (erg), 8 x 500m row / 400m run (on ~6:00), 3k cool down (erg).

A bit off plan but what I think is a good session regardless. The plan going into today was to hit some intervals somewhere between 5k / 6k and 60:00 power on a bit longer rest than Monday's session; opted to keep power more in the 10k - 60:00 range on the row but straight into 400m runs at what is somewhere between 5k and 10k run fitness / pace.

I set things up so that I would hop off the erg and get straight into the 400m run; I set ErgZone such that there was a 4:00 rest between row segments so ultimately the rest was the difference between the 4:00 rest and the time it took to run 400m.

I felt fairly good and strong overall, although run form, economy / efficiency is not what it was when I was running 50 miles per week or more (also a bit lighter in body weight at that time too).

Time Meters Pace Watts Cal/Hr S/M
40:00.1 10,000 2:00.0 202 996 19

4:06.1 1,000 2:03.0 188 946 18
4:06.0 1,000 2:03.0 188 947 18
4:05.9 1,000 2:02.9 188 948 18
r: 1:00 31

1:55.8 500 1:55.8 225 1075 22
1:48.8 400 4:32 / k
r: 4:00 31

1:55.7 500 1:55.7 226 1077 22
1:47.8 400 4:29 / k
r: 4:00 23

1:55.6 500 1:55.6 227 1079 22
1:49.3 400 4:33 / k
r: 4:00 28

1:55.5 500 1:55.5 227 1081 22
1:47.3 400 4:28 / k
r: 4:00 30

1:55.4 500 1:55.4 228 1083 22
1:47.7 400 4:29 / k
r: 4:00 27

1:55.3 500 1:55.3 228 1085 22
1:47.4 400 4:28 / k
r: 4:00 28

1:55.2 500 1:55.2 229 1087 22
1:47.5 400 4:29 / k
r: 4:00 30

1:55.2 500 1:55.2 229 1087 22
1:48.1 400 4:30 / k
r: 4:00 33

4:06.1 1,000 2:03.0 188 946 18
4:06.1 1,000 2:03.0 188 946 18
4:06.1 1,000 2:03.0 188 946 18

[rdraheim]

working on form and finding at 18spm feels too slow and my body naturally returns to 20spm, when I'm not actively trying to stay at 18spm.

worked on HR control between 130-140bpm ... takes me a while to warm up ... will extend these sessions to build some aerobic fitness.

https://ibb.co/DDHC7qdz --> W (avg: 104)
https://ibb.co/8Lb2zZgL --> spm (avg: 20)
https://ibb.co/VWZZntrT --> d/500m (avg: 2:30.1/500m)
https://ibb.co/gL6bJhnM --> HR (avg: 131 max:142 warm-up: 10min)

df: 125
d: 6030m
t: 30:10
kcal: 234
reps: 610

[p_b82]

decided to break up the single pace monotony today with some under/over 0 rest intervals.

didn't care about rate, but 140/200W. HR peaked at 184 in the last fast one - had I programmed in another additional 200W, I'm not sure I'd have got to the end of it.

Time Meters Pace Watts Cal/Hr S/M
40:38.6 9,250 2:11.8 153 825 23 169
7:54.6 1,750 2:15.6 140 783 20 156
3:00.5 750 2:00.3 201 991 25 170
7:54.7 1,750 2:15.6 140 782 21 162
3:00.3 750 2:00.2 202 993 27 177
7:54.6 1,750 2:15.6 140 783 22 167
2:59.9 750 1:59.9 203 998 26 181
7:54.1 1,750 2:15.4 141 784 22 173

[flatbread]

Base building UT2

1:45:00 @ 160w avg

Did it as 1 x 60. 1 x 45 on the slides.

[Dangerscouse]

working on form and finding at 18spm feels too slow and my body naturally returns to 20spm, when I'm not actively trying to stay at 18spm.

worked on HR control between 130-140bpm ... takes me a while to warm up ... will extend these sessions to build some aerobic fitness.

https://ibb.co/DDHC7qdz --> W (avg: 104)
https://ibb.co/8Lb2zZgL --> spm (avg: 20)
https://ibb.co/VWZZntrT --> d/500m (avg: 2:30.1/500m)
https://ibb.co/gL6bJhnM --> HR (avg: 131 max:142 warm-up: 10min)

df: 125
d: 6030m
t: 30:10
kcal: 234
reps: 610

Dont worry about r18. It's taken me years to get accustomed to r18, and I don't think it's essential. It can serve a purpose, but r20 is as low as you need to go, IMO, especially if you're struggling for it to feel natural.

[Dangerscouse]

This. Also pleasantly surprised/impressed that Vingegaard got back on. I had a "this is it, the race for the yellow jersey is over already" when Pogacar got a bike length ahead. A though, a ittle part of me is wondering if Pogacar has peaked this season and he's not as invincible as the media are making out. We'll soon find out...

Imo, and I'm sure you'll agree, you can't dismiss how impacting the crash last year was for Vingegaard, both mentally and physically. It's going to be a great battle

[Sakly]

CTC at the end of the gym session today.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:53.9	700	1:21.3	650	2536	51
0:16.5	100	1:22.5	623	2445	55
0:16.2	100	1:21.0	659	2566	48
0:16.1	100	1:20.5	671	2609	52
0:16.2	100	1:21.0	659	2566	52
0:16.2	100	1:21.0	659	2566	52
0:16.3	100	1:21.5	647	2525	51
0:16.4	100	1:22.0	635	2484	51

Better than expected with empty muscles
Fresh legs and some more high rate practice over the month, sub 1:20 is there I believe.

[Jbrown1215]

5k attempt today as it is the July Sub7 club challenge...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
16:28.2	5,000	1:38.8	363	1548	31
3:18.6	1,000	1:39.3	357	1530	31
3:19.4	2,000	1:39.7	353	1515	31
3:18.8	3,000	1:39.4	356	1526	31
3:19.0	4,000	1:39.5	355	1522	31
3:12.4	5,000	1:36.2	393	1653	35

This is a 40-49 age group PB for me by a decent margin. One of those rows where for whatever reason, I didn't feel the pinch until much later than I'd usually expect. So important to take advantage of those days! Didn't even realize I'd been sitting at r31 until after the piece -- r30 is normally my limit for what I'd consider sustainable for a 5k/6k time trial. Must have been something in my oatmeal this morning...

[MPx]

16:28.2 5,000 1:38.8 363 1548 31

Stunning as ever Justin - great to see, well done sir!

[jcross485]

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
16:28.2	5,000	1:38.8	363	1548	31

Absolutely amazing result - well done!

[Dangerscouse]

CTC at the end of the gym session today.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:53.9	700	1:21.3	650	2536	51
0:16.5	100	1:22.5	623	2445	55
0:16.2	100	1:21.0	659	2566	48
0:16.1	100	1:20.5	671	2609	52
0:16.2	100	1:21.0	659	2566	52
0:16.2	100	1:21.0	659	2566	52
0:16.3	100	1:21.5	647	2525	51
0:16.4	100	1:22.0	635	2484	51

Better than expected with empty muscles
Fresh legs and some more high rate practice over the month, sub 1:20 is there I believe.

Great result Sascha. You seem to be fully recovered as well which is even better

[Dangerscouse]

5k attempt today as it is the July Sub7 club challenge...

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
16:28.2	5,000	1:38.8	363	1548	31
3:18.6	1,000	1:39.3	357	1530	31
3:19.4	2,000	1:39.7	353	1515	31
3:18.8	3,000	1:39.4	356	1526	31
3:19.0	4,000	1:39.5	355	1522	31
3:12.4	5,000	1:36.2	393	1653	35

This is a 40-49 age group PB for me by a decent margin. One of those rows where for whatever reason, I didn't feel the pinch until much later than I'd usually expect. So important to take advantage of those days! Didn't even realize I'd been sitting at r31 until after the piece -- r30 is normally my limit for what I'd consider sustainable for a 5k/6k time trial. Must have been something in my oatmeal this morning...

Very strong result JB, and an excellent sign of things to come. That last 1k is rude.

[Sakly]

CTC at the end of the gym session today.

Code: Select all

Time	Meters	Pace	Watts	Cal/Hr	S/M
1:53.9	700	1:21.3	650	2536	51
0:16.5	100	1:22.5	623	2445	55
0:16.2	100	1:21.0	659	2566	48
0:16.1	100	1:20.5	671	2609	52
0:16.2	100	1:21.0	659	2566	52
0:16.2	100	1:21.0	659	2566	52
0:16.3	100	1:21.5	647	2525	51
0:16.4	100	1:22.0	635	2484	51

Better than expected with empty muscles
Fresh legs and some more high rate practice over the month, sub 1:20 is there I believe.

Great result Sascha. You seem to be fully recovered as well which is even better

Thx Stu
Unfortunately, still some lingering issues. BUT training session yesterday felt really good, despite feeling crappy and bloated over the day. It slowly gets better, but much slower I would like