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 Post subject: What's a 'quality' ride?
PostPosted: Tue Apr 18, 2017 7:09 pm 
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Joined: Fri Jun 03, 2016 5:08 pm
Posts: 636
Massively confused about training at the moment. More I learn every day the worse it's getting.

So, another newb training question :lol:

Been on other forums reading threads and arguments. Mostly trying to work out what to do over summer. I see some guys saying they do 2 quality days, 2 easy days and at the weekend 2 days of mixed z2/3.

One day off I guess then.

So.. trying to work out what a quality day is in terms of my own riding. Here's an example of a ride I'd do if I just went out for a fun spin, but putting some effort into it. Can you tell me if this is enough to be a 'quality' ride or do I need to go harder, or be more specific? Bolded the parts that make me think I've maybe done enough work to improve.

Z1 Active Recovery 1 - 156 W 10:32 8%
Z2 Endurance 157 - 213 W 13:15 10%
Z3 Tempo 214 - 255 W 30:21 24%
Z4 Threshold 256 - 298 W 39:46 31%
Z5 VO2Max 299 - 340 W 21:36 17%
Z6 Anaerobic 341 - 426 W 9:47 8%
Z7 Neuromuscular 426+ W 3:37 3%


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 Post subject: What's a 'quality' ride?
Posted: Tue Apr 18, 2017 7:09 pm 


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PostPosted: Wed Apr 19, 2017 10:23 am 
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Joined: Wed Jan 05, 2011 8:05 am
Posts: 599
Location: Geneva, Switzerland
hey Shrike, to answer your question : I have no idea.
But if I go by what I've heard others say, you seem to be doing way too much in a single session. A proper coach would have you do just anaerobic intervals one day, threshold work another, etc. And if you call this a "fun ride" you deserve a proper coach.


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PostPosted: Wed Apr 19, 2017 11:55 am 
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Joined: Wed Nov 30, 2005 1:35 am
Posts: 202
A quality ride if I can't get out on the road is jumping on my Wahoo Kickr and wrecking myself with The Sufferfest Revolver or another one of their workouts using Trainerroad.

Best bang for back IMO.

Sent from my SM-G935F using Tapatalk


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PostPosted: Wed Apr 19, 2017 3:22 pm 
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Joined: Wed Apr 25, 2007 10:23 am
Posts: 1184
Location: Pack filler
Throw enough sh*t at the wall and some is bound to stick ;-)

Really it depends on how what your aims for the session are, and how you've hit the levels (ie duration etc).
Riding for ridings sake is probably not conducive to it being "quality".

A "quality" session could be a Z1 recovery ride of about 45mins with the majority of time around that zone. A Z1 recovery ride of 2hrs isnt a "quality" session, its just adding fatigue with no benefit.

Likewise a 3hr "tempo" ride with a few sweetspot intervals (15-30 mins) in there can be a good quality session. Stuff that needs you to remain focussed, without it necessarily being a smashfest. If you have a similar total amount of sweetspot, but its only piddling little intervals, then thats perhaps not "quality"...

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PostPosted: Wed Apr 19, 2017 3:34 pm 
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Joined: Tue May 23, 2006 9:39 pm
Posts: 873
quality ride probably means something different to every rider out there.

my quality ride is to get out and ride. training? i try to ride with several different groups of different levels. if i can't keep up with one group...it shows me that i have to ride more.
great weather and great roads = quality ride.

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PostPosted: Wed Apr 19, 2017 6:06 pm 
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Joined: Fri Jun 03, 2016 5:08 pm
Posts: 636
Thanks guys, yes last summer I'd pretty much just ride and did improve (well as a new rider that's expected), but now I'm starting to copy workouts to some extent. Like that one I posted, I was trying to do 2x20 min threshold and the rest easy, but hills and things mess with it and I go over sometimes.

I plateau'd really hard last summer, (was riding to speed and judging myself by average speed) and come October I was getting much slower. Looking back I think I was just doing the same sort of rides too often (usually a few 50 to 100 mile rides a week, but always full out). That's why I'm trying to sort myself out now :o

Main problem is knowing how much threshold/endurance/anaerobic/neuromuscular work I should do per week.. thinking it varies per person and I have no specific goals - just want everything to be better :x


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PostPosted: Wed Apr 19, 2017 7:04 pm 
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Joined: Sat Dec 07, 2013 10:15 pm
Posts: 700
To me a quality ride is if I'm enjoyed myself and broken a few personal records on some level. It's all about building a positive experience otherwise you don't want to continue

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PostPosted: Wed Apr 19, 2017 8:41 pm 
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Joined: Tue May 23, 2006 9:39 pm
Posts: 873
Shrike wrote:
Thanks guys, yes last summer I'd pretty much just ride and did improve (well as a new rider that's expected), but now I'm starting to copy workouts to some extent. Like that one I posted, I was trying to do 2x20 min threshold and the rest easy, but hills and things mess with it and I go over sometimes.

I plateau'd really hard last summer, (was riding to speed and judging myself by average speed) and come October I was getting much slower. Looking back I think I was just doing the same sort of rides too often (usually a few 50 to 100 mile rides a week, but always full out). That's why I'm trying to sort myself out now :o

Main problem is knowing how much threshold/endurance/anaerobic/neuromuscular work I should do per week.. thinking it varies per person and I have no specific goals - just want everything to be better :x


ride with guys faster than you. that always adds to the mix. you'll get tired of getting dropped and will force yourself to push harder.
i don't race, so i'm the wrong person to answer your question, i'm sure.

_________________
- AX Lightness Vial EVO D + DA9070 + Enve SES 3.4 tubeless with carbon hubs
- Parlee Altum + DA9070 + Enve SES 4.5 carbon hubs
- Parlee ESX + DA9070 + Enve SES 6.7 CK hubs
- Independent Fabrication Ti FLW + Campy SR11 + Enve 3.4 CK hubs


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PostPosted: Wed Apr 19, 2017 8:45 pm 
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Joined: Thu Mar 28, 2013 4:42 pm
Posts: 635
Location: Pa USA
Jelyls last paragraph hit it. % time in zone is meaningless unless done in a focused manner.


Sent from my iPhone using Tapatalk


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Posted: Wed Apr 19, 2017 8:45 pm 


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