Tapeworm’s Log to Esteemed Masters Mediocrity

A light bike doesn't replace good fitness.

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HakeemT
Posts: 180
Joined: Thu Mar 18, 2004 7:39 pm

by HakeemT

That's cool; I was simply feeding back what I read in your post re. Tabata and racing simulation.

by Weenie


ultyguy
Posts: 2228
Joined: Fri Aug 06, 2010 1:35 pm
Location: Geneva

by ultyguy

Coming into this season w/ a new baby and being able to pretty much only do workouts on the rollers cause of horrid weather, I found tabata's incredibly useful. Also, because I was on the rollers, the power wasn't as high but used them also for a way of high cadence work too. Even though I've done a lot more training since, I still haven't hit the sub 1 min power numbers on the road that I was hitting after doing those workouts for about 6 weeks. Of course the aerobic engine is much bigger now (LT at 90%+ of VO2 max instead of 80-85%), but for power and race like efforts and kick starting fitness, I found them to work amazingly well.

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Tapeworm
Posts: 2585
Joined: Thu May 03, 2007 10:39 am

by Tapeworm

Solid week of training done:-

Mon: Weights session. Tabata style efforts [20sec effort/10 sec rest x 8], 4 mins rest, repeat.
Tues: 2 x 20mins (erg, TT pos), 240, 237 watts.
Wed: Weights. 1.2hrs easy spin.
Thursday: Conditioning session.
Fri: 20mins easy spin. Massage.
Sat: Big climb, 750m of vertical, absolutely horrible, ramped then levelled, repeat. Avg. 209 watts for 1hr34.
Sun: 2 x 10mins (erg TT pos) effort with 10mins recovery in between, under/over style. 254, 253 watts.
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

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Tapeworm
Posts: 2585
Joined: Thu May 03, 2007 10:39 am

by Tapeworm

Another solid week in the bank.

Mon: Weights session. Erg TT position Tabata style efforts [20sec effort/10 sec rest x 8], 4 mins rest, repeat. BJJ
Tues: Recovery day, in a big hole.
Wed: Weights. 1.2hrs easy spin.
Thursday: Conditioning session. Included a 10min row on the erg @ 254 watts.
Fri: 1hr on the mtb 179 watt avg,
Sat: 1.5hrs on the mtb 174 watt avg.
Sun: 2 x 10mins (erg TT pos) effort with 10mins recovery in between, under/over style. 261, 255 watts.
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

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Tapeworm
Posts: 2585
Joined: Thu May 03, 2007 10:39 am

by Tapeworm

Wow, two weeks went fast. Heaps of disruptions, the Mrs away for several days, work trips etc, so lots of improvisations.


Mon: Weights session. Erg TT position Tabata style efforts [20sec effort/10 sec rest x 8], 4 mins rest, repeat. BJJ training.
Tues: 20min row interval - 234 watts.
Wed: Descending intervals - 2min, 1min30sec, 1min, 30sec with 1:1 rest ratio... this sucked. 329, 328, 370, 434 watts.
Thursday: Weights, 3 x 3min intervals.
Fri: Rowing intervals 2x [4x30sec row/30sec rest]
Sat: Rest day.
Sun: 2 x 10mins (erg TT pos) effort with 10mins recovery in between, under/over style. 251, 237 watts.

This is first time watts have decreased in a TT effort in this recent block. Sure sign that I am in the hole a bit (and felt like it too). Next week to be a lot easier.

Mon: Weights session. Erg TT position Tabata style efforts [20sec effort/10 sec rest x 8], 4 mins rest, repeat. BJJ training.
Tues: Rest day.
Wed: Conditioning session.
Thursday: Rest Day.
Fri: Weights (deadlift PB too, 165kgs). 4 x 500m rows. 350, 270, 242, 218 watts. Rest 1min in between efforts.
Sat: Rest day
Sun: 2 x 10mins (erg TT pos) effort with 10mins recovery in between, under/over style. 251, 245 watts.

Power still a little lower than normal - however I have just switched to Osymmetric rings and might be getting funky readings from them though usually this should be inflated from what I have read. RPE and HR would indicate these are as equally hard if not harder than previous efforts (I needed a nap after!) so either I am still fatigued or they are seriously messing with the SRM. FWIW the metrics from the rowing have all been improving at least :D

Hopefully my disc wheel will be here soon and field testing will help to confirm whether readings are off completely or they are reasonably accurate and I'm just soft.

3 weeks till first key event.
"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

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