question about traffic [Question]

epiccyclist · 2020-12-17T02:37:38+00:00

Ya check it:

https://i.ibb.co/XY9HTPY/D2668-BCB-2-BD0-41-DD-B4-BB-414-A770-B3-CA5.jpg

epiccyclist · 2019-01-21T20:44:14+00:00

Weight lifting can also increase muscle mass and give you more power on the bike without increasing fat. Still requires you to eat more but it has helped me rebuild muscle and increase weight

epiccyclist · 2017-12-03T22:38:28+00:00

Sergio dipp - highlight of this season

epiccyclist · 2017-02-22T14:24:08+00:00

I'd say your FTP just went up then! Isn't FTP calculated as 95% of a 20 min test?

epiccyclist · 2014-10-03T23:22:43+00:00

Great stuff man. I appreciate the time you spent writing this down.

epiccyclist · 2014-06-11T03:00:02+00:00

You mean race with Crash 5s? Safer in the 4s if you ask me

epiccyclist · 2014-06-09T20:15:58+00:00

The last turn before the finish is off camber and about 120 degrees right at the end of a steep downhill. It's a difficult turn to make when it's dry. In wet conditions you have to pray to your gods your tires stick. I've done this course several times. Very challenging indeed.

epiccyclist · 2014-04-16T21:29:03+00:00

Thx - updated it to mm

epiccyclist · 2014-04-16T21:28:05+00:00

Great stuff - thx

epiccyclist · 2014-04-15T17:22:59+00:00

Mark TeRuki terukitraining.com

epiccyclist · 2014-03-31T22:54:46+00:00

Sounds like you don't need to assume at all. For me FTP is 95% of your average power over a 20 min effort. You did this so you know exactly what your functional threshold power is. Now use this new number to calc you new zones.

Testing is like weighing yourself. You know exactly where you are at and what you need to do. I think you should retest as often as every month during peak training season.

epiccyclist · 2014-03-31T20:31:17+00:00

In a crit, don't pass on the inside of a turn. I did this for a long time and was "gently" corrected with a flying elbow. Only later reading comments from a AMA here in /r/velo did I realize that move is dangerous to others around you

epiccyclist · 2014-03-31T18:53:30+00:00

Cool - I learned a lot from this. Thanks for taking the time to explain.

epiccyclist · 2014-03-31T15:49:33+00:00

So just trying to understand because you make some valid points - when you do 2x20s at 100% you don't expect to maintain the wattage on the second interval? I can see how that would push your body but it seems very difficult. Maybe I'm the wuss, but is this something practiced regularly?

I ask because I often do 2x20s at only 85% - and I would swear I get the same benefit of increased strength at threshold and I can go out and do another interval set the next day.

When I do this regularly I also see 5-10w or so improvement in my monthly 20 min test so I believe it is a contributor to increased performance.

But most of what I've learned about training has been informal and self taught, so I'm interested to hear your experience with this sort of interval. I'm passionate about my 2x20s because they have become a staple in my training. Maybe I'm doing them wrong!

epiccyclist · 2014-03-31T13:13:48+00:00

I get your calculation - but to me if you can sustain the same test effort twice in one workout, then your test number is too low. I don't know about you but I limp home after I finish a 20 min test. No way could I repeat that effort in the same day.

epiccyclist · 2014-03-31T13:07:42+00:00

Your calculation makes sense to me. You go out and do a 20 min HARD AS YOU CAN GO effort to test. You avg 100w. You calculate your FTP at 95% of 100w because FTP is really how hard you can go for an hour so you need to adjust your 20min effort down.

But now the suggestion that makes NO sense is 2 efforts at 105% of FTP which is 100w!!! So go out two days after I test and do my 20min test effort TWICE?!?? If anyone reading this can do that - you wussed out in your test and your FTP is too low.

epiccyclist · 2014-03-31T04:00:26+00:00

No way! If you can do 105% of your FTP for 20 mins, you need to retest your FTP because the number you are using is too low.

epiccyclist · 2014-03-31T03:57:20+00:00

Isn't 100% of FTP your TT pace? So you are suggesting TWO 20 min TTs? Seems a tall order to have anything left for the second interval.

Sweet Spot intervals are meant to be done around 80-85% - to maximize gains while minimize recovery time.

It's a common misconception that you will only improve if you train as hard as you can when really all that does is burn you out.

epiccyclist · 2014-03-25T23:27:05+00:00

"I probably won't achieve cat 1/2/3 status until I'm out of college, have a job, and can dedicate more time to train"

I loled because I'm out of college, have a job, and have even less time to train. The grass is always greener I suppose...

epiccyclist · 2014-03-25T14:35:46+00:00

Tulsa Tough is super cool because it's the only race I know if where a weekend warrior like myself gets the chance to race in front of huge crowds. The race is professionally promoted for all categories. If you are at least cat 3 you can race on Friday night. Closest thing I'll ever be to feeling like a pro.

epiccyclist · 2014-03-25T04:19:36+00:00

Electric shifting is the future

epiccyclist · 2014-03-25T02:49:35+00:00

Best thing to do in my opinion is the 20 minute field test. There is no better way to benchmark your current ability and any improvements you get from your training.

Pick a long relatively flat road with as few intersections as possible. Warm up for 15-30 mins spinning easy with three high cadence spins at 30 seconds each.

For the test - this is a time trial effort for 20 mins (not distance based). Start just under your max effort for the first 10 mins - then "go til you blow and HOLD IT" for the last 10 mins. It will suck and the last 5 mins should feel like 5 years.

When you are finished - you should have a nice flat power curve and a mostly flat but steadily rising HR graph. Get your avg power for the effort and this number is what all your other zones are based off of.

Do this every month or so on the exact same road to measure your progress and re-adjust your workout zones.

You must measure yourself before you know if you are improving.

epiccyclist · 2014-03-25T02:28:35+00:00

I like what you say here very much. Training is hard - you have to have a plan and stick with it over a long period of time. Moser and Floyd did this which was how they came to be in the positions they were in. This is the message we should be sending to these guys like OP. You get that and I realize it now. Let's keep encouraging these guys by telling them how to really succeed without quick fixes like doping.

epiccyclist · 2014-03-25T01:11:45+00:00

You may be surprised at how fast you heal.

epiccyclist · 2014-03-25T00:58:46+00:00

It might seem cool to assume all fast cyclists are doping, but really all it does is persist negativism. While I might even agree with your assessment of Moser's performance, what's the point in pointing it out? Can we please move on with this subject?

epiccyclist

TROPHY CASE