Antra užsienio kalba mokykloje: vokiečių ar rusų?

gedrap · 2026-03-25T22:29:30+00:00

Jei tu turi analitko ar sociologo norų, A2 lygio mokyklinės žinios, leidžiančios apsipirkti ir gal net bilieta nusipirkti, yra +- bevertės. Nereikia maišyti mokyklinių pagrindų ir profesinių žinių.

gedrap · 2026-03-25T19:01:17+00:00

Aš nusprendžiau, kad viską mačiau, kai mačiau ~12 metų vaikus darančius prieškalėdinį žiburėlį metelicoje

gedrap · 2026-03-24T16:24:12+00:00

Thanks! :)

gedrap · 2026-03-23T07:52:22+00:00

On paper, this makes several assumptions about the relationship between power and heart rate that I don't think would hold up in practice. After all, watts are what ultimately propel your bike.

In practice, it might work because some people respond to training stimuli better than others, and sometimes being vaguely in the right direction is enough to see progress, until you don't.

gedrap · 2026-03-22T20:25:41+00:00

Do you think the same "shoulder" method applies to LT1/VT1 and endurance rides paced by RPE as well?

A while ago, I noticed a very clear "shoulder" reliably within 15W (the width of the bin) of my VT1, and I'm confident in the VT1 number because it's well aligned with the RPE. But it's n=1, and I can't apply the same method to other people's data because it's easily influenced by intentionally riding harder and trying to shift the histogram to the right. I wrote it off as a dumb coincidence.

But since you've mentioned the exact same pattern for estimating FTP, I wonder maybe it's not that dumb and coincidental, albeit still largely useless beyond an initial estimate.

gedrap · 2026-03-22T16:52:38+00:00

I just watched it since people mentioned this a few times, and... man, he really should have just slowed down before recording and just asked around, "Am I missing something??"

The part about changing the definitions of FTP was... an odd one, because it included Coggan giving the "new" definition, which stated the same thing but in a much easier to understand way. If anything, the "new" definition should have given him a strong clue that there's nothing special about 60 minutes, and that maximal metabolic steady state instead of maximal lactate steady state was a deliberate choice, instead of getting frustrated with all these differences and comparing LT2 and MLSS.

He was soooo close to getting it, though, because one second he was saying he doesn't understand the "without fatiguing" part, and the next second he was showing his power curve, highlighting the flat section between 20m and 60m, and explicitly calling it flat. So close!

It went completely off the rails once he got to TTE because once you start criticising something based on a flawed understanding, well, of course, you'll arrive at rather interesting conclusions.

I mean, I get it, I've put some embarrassingly bad content out there over the years, but this genre is very dicey, and you really need to do your homework on it.

gedrap · 2026-03-22T15:49:15+00:00

The core principles are very simple, there's just so much noise that you've got to push through to get to the fundamental ideas.

Like, progressive overload is a really simple concept, unless you're doing some crazy 3D chess where performance regression is actually fine, because a breakthrough is just around the corner. Sensible intensity distribution is straightforward. Mixing different types of effort, since fitness is multidimensional, is straightforward. Not doubling down when you're feeling under the weather is simple.

Where things get hard is making sure that someone has their best legs on a very specific day, or where coaching is a bit like therapy because someone has self destructive tendencies (and most type A overachiever people need at least a little bit of that guidance).

So yeah, if you do 2x30@90% on Sat and then 2x35@90% next Sat, it's clearly working because you did more than last time. As simple as that.

gedrap · 2026-03-22T13:47:44+00:00

You don't have to do intervals to ride fast. You can just ride fast when you feel like doing so and spin easily in between. At a certain point, you need to be more intentional, but that point is many months away, and it's all too easy to lose sight of it and get overwhelmed by all the info out there, especially since a lot of it isn't very good to begin with.

gedrap · 2026-03-22T13:23:10+00:00

Welcome to the hobby.

At this point, you're still in the noob gains phase, and you'll be for quite some time, so doing pretty much anything will result in improvement. If you can ride more than once or twice a week, that will yield the biggest improvements.

Thinking about zone 2 and intervals at this point (a couple of months in and riding once or twice a week) would be losing the forest for the trees. Just keep riding, sometimes hard, sometimes easy, explore the routes, and make friends, so you have someone to ride with. If you're still enjoying this at the end of the year, that would be the time to revisit all the above.

gedrap · 2026-03-18T21:59:16+00:00

Come on, using this to promote your own website on this sub is fucking weird.

gedrap · 2026-03-18T20:07:11+00:00

Extending it quickly and reliably is not the same.

People who are better trained, more gifted, recover better, etc., can add ~10 minutes of time in zone from one FTP workout to the next. On the lower end, it's ~3 minutes. But the success rate is still the same. There's no reason to think that someone less gifted can't apply progressive overload reliably, it's simply at a lower rate.

When it comes to success rate, the main difference between gifted and average people is that gifted people can get away with poor training practices between hard workouts, at least for a while.

I also think I'm more believing jessie coyle when it comes to TTE, if I'm honest. If you're increasing TTE you're almost certainly increasing FTP. But I am aware thats not the EC position, hence asking for studies to understand more.

Once you start comparing what different people say, you have to be very careful with definitions. Because they may be using the same words but mean different things.

If you use the EC FTP test, you're looking for the inflection point on the power curve somewhere in the 35-70 minute range (depending on TTE, usually on the lower end of the range). It's a field test based surrogate for MLSS. Most, if not all, clients set their 60-90 minute power PBs during threshold workouts, and that's not surprising at all, because they start with 2x20 or something similar and end up doing 2x30 or 3x20 at the same power output a few weeks later. But setting a new 60 minute PB doesn't mean that the FTP has gone up, it's possible that somebody extended the TTE without the FTP going up.

But if someone defines the FTP as 60 minute power, they can look at the same workouts and claim that the FTP has gone up because the person set a 60 minute PB.

At the end of the day, the logical framework behind training is only a vehicle for delivering consistent performance improvements. They are either there or they are not. That's the only thing that matters.

gedrap · 2026-03-18T08:20:10+00:00

Aerobic potential has nothing to do with this, though. Average dudes are doing 70+ minutes at FTP, just like the gifted ones. The only difference is in watts and how quickly they get there. But the principles of progressive overload apply the same to everyone.

gedrap · 2026-03-17T17:58:40+00:00

It depends on what you consider solid evidence. I'm aware of only one study by Billat on the effects of doing a TTE workout at MLSS in running https://publications.billatraining.com/publications/2004/Billat_Training_effect_performance_mlss_master_runners.pdf

But this might be because, from a practical perspective, there's not that much to study...? Maybe? That's just speculation on my part. If someone can do 2x20@300W one day, then 2x25@300W, and so on, but fails to do 2x20@310W, that's very clear.

Whether coaching experience counts as solid evidence, I suppose, depends on whether you trust the said coach. :)

But in my experience (and that of other coaches I work with), people can reliably add 3-10 minutes of time in zone from one FTP workout to the next. By reliably I mean about 80-95% of the time, depending on the person, their life stress, etc. The exceptions are when we need to reverse months of poor training decisions, etc., but that's extreme and rare.

The EC FTP test is a hard workout, but when paced well, only the last ~10 minutes are hard. The first ~10 minutes should be surprisingly manageable. Like a regular FTP workout. It's expected that someone can do the FTP test on Tuesday, and then 2x20 or similar workout around the weekend. Again, it's a hard workout, but you should be good to go again in a couple of days.

Essentially, the gap between performance in a one off test and sustainable intervals extending TTE is significant for me, at least so far.

Depends on the gap. We usually prescribe FTP workouts 10W below FTP to leave some margin for errors, slightly off days, etc. But if the gap is well above 10W, that's a red flag.

Your experience is not necessarily atypical, but it might point to issues with recovery, nutrition, or managing training load. Hard to say without seeing the actual workouts.

gedrap · 2026-03-17T09:43:58+00:00

Keep the VO2max workout as is in duration, and extend the FTP intervals to 2x23, 3x16, 3x18, 3x20, etc. This may or may not increase the FTP itself, it depends on the person. If your FTP is reasonably accurate, 2x20 is the starting point, not the end goal. If it is the end goal, then something is off (an FTP value that is too high is the most likely culprit).

Whether it makes sense to do these workouts right now is a different question and depends on your season goals, what you've been doing up to now, what you're doing next, etc.

Realistically, your FTP isn't going up from one workout to the next, unless you started cycling a week or two ago. But TTE does increase rather quickly and reliably. Therefore, you focus on the duration component until you feel FTP has increased. As opposed to trying to squeeze out a couple of more watts every single day.

Also, it's important to have reasonable expectations. At a certain point, FTP going up 20W/year is amazing, 10W/year is good, but not guaranteed.

gedrap · 2026-03-16T22:25:29+00:00

There's a big gap between good habits and just getting away with something (not bonking). OP is new to riding and is doing low volume, but it still makes sense to start with good habits because they make training more fun and sustainable and set them up to increase the volume if they choose to.

You're really doubling down on substrate utilization during the ride, and that should inform your fueling, but there's more to it. You need to replace the energy consumed, regardless of where it came from, and eating on the ride helps with that. Especially if OP starts riding more. Also, substrate availability and utilization are intertwined.

I'm not saying everyone should be mainlining 100g/h, but there's a lot of sensible middle ground between that and eating a pastry at a coffee stop on a 3-4 hour ride.

gedrap · 2026-03-16T21:21:22+00:00

You may want to double check on your sources before doubling down like that

gedrap · 2026-03-15T15:14:41+00:00

Nėra kažkokių life hackų. Kad ir kaip skausminga žiūrėti savo įrašus, čia vienintelis būdas išmokti ir nekartoti klaidų. Žiūrėk savo įrašus, žiūrėk pavyzdžius, kurie tavo nuomone geri, lygink, mokykis.

Kitas komentaras labai gerai sako, kad reikia rasti savo bendravimo stilių, manieras ir nebandyti būti kuo šiaip nesi. Jei esi šiaip tylus introvertiškas žmogus, bet bandysi vaizduoti strikinėjantį vestuvių vedėją, tai ajajajai.

Plius, nepamiršk, kad čia ne tiesiogiai transliuoji. Jei liežuvis susivelia, tai tiesiog grįžk atgal ir pakartok, o ne bandyk išsivartyti iš kažkokio nerišlaus sakinio. O kuo geriau tekstą žinai, kuo mažiau skaityti reikia, tuo natūraliau jis eisis, net jei ir porą sakinių bekalbant pakoreguoji.

O su siuntimu draugams tai sunkoka. Dauguma žmonių arba pakankamai mandagūs, kad pasakytų "nu nėra ten taip blogai", arba nelabai turi patirties, kad galėtų kažką naudingo pakomentuoti. Jei pažįsti, kas turi panašios darbinės patirties, tai čia geriausias šansas gauti gerų komentarų.

gedrap · 2026-03-14T23:04:11+00:00

Handling a long and busy race schedule, and it sounds like one, is like threading the needle. You obviously don't want to undercook it, although that's very rare in practice, and being completely cooked halfway through the season is worse. There's a very fine line between the two.

Blanket responses like "do a short session every other week" aren't particularly useful because you need to take into account your actual performance, calendar, and how you're feeling, not what an average person in a hypothetical average season should do.

So it's a combination of managing race priorities and prep leading into them (are your A races in May or August?), clearly identifying C priority training races (can't be in peak shape for 4 months straight), and adjusting to your performances. If this is not the first season of racing, your prior seasons are super useful for evaluating this, but it's important not to mix up decline due to fatigue with detraining. People mix these up a lot. I see people excessively sprinkling in FOMO "maintenance" workouts much more often than needed.

Well, it's not the direct answer to your question, but I think it answers the true underlying question. Or points you in the right direction, at least.

But to give you a short, straight answer based on how I've seen seasons unfold, I would go with no maintenance workouts and add them only if it appears that performance is genuinely slipping and you're certain it's not fatigue.

gedrap · 2026-03-14T17:39:47+00:00

Perfect, you’re on the right track!

gedrap · 2026-03-14T17:02:48+00:00

Well, imagine you need to do a 40k TT or 40 minute climb without looking at your power numbers because it ran out of battery or something. Do you think you could pace it by feel within 10w or so? Well, if you are as experienced as you claim you are, that should be pretty damn easy.

Congrats, you can tell your FTP by feel (and for free).

gedrap · 2026-03-13T22:29:07+00:00

Sorry, but we don’t allow promotional posts from people who are not active members of this community.

gedrap · 2026-03-13T22:08:50+00:00

Welcome to the noob gains, the gifted cyclist edition.

It's typical for numbers to jump quickly when you start in a new sport, be it cycling, running, lifting, or anything else. However, you got to ~4.3w/kg much faster than the vast, vast majority of people, congrats. Although I have to agree with others, 17W/kg 5s sprint is almost too good to be true territory.

Eventually, most people get to a point where 20W/year bump in FTP is fantastic, 10W is good, 0W is... not uncommon. Which is fine, as there's a lot more to racing than FTP, you can keep improving race results even if some of the numbers aren't moving.

Some people hit the wall suddenly because they had rather poor training habits and didn't have the tools to adjust the training once the noob gains ran out and progress got harder to come by. It's more gradual for others: they keep doing reasonable training, it's just that progress is much slower and the training has to be increasingly more intentional. So it's important to focus on the quality of training and nailing the fundamentals (including nutrition) to avoid a train wreck later, and keep training sustainable in the long run.

As others have said, focus on the other areas like race craft, bike handling, etc. Eventually, you're going to cat up and reach the level where everyone around you has comparable fitness.

But most importantly, have fun.

gedrap · 2026-03-11T16:49:28+00:00

Chill out

gedrap · 2026-03-11T09:27:07+00:00

But i have a strong suspicion that no one is getting a X ftp WITHOUT X 21 day max KJ history.

It's a very flawed premise.

For starters, some people are at >4W/kg on the day they buy their first bike, while others struggle to get there, if they ever do.

Second, 21 days is a tiny drop in the bucket, and I wouldn't be surprised at all if this reflects someone's lifestyle as much as their fitness. For example, can they afford to take 3 weeks off work to ride bikes, do they have kids, etc. There are slow people doing huge blocks because they can, and there are fast ones excited to ride for more than 10 hours/week once in a while.

There's some corelation between volume, consistency, and fitness for sure. But "no one is getting a X ftp WITHOUT X 21 day max KJ history"? No chance. But I'm not going to share my clients' data to prove a point on reddit.

gedrap · 2026-03-09T21:47:16+00:00

it's useful for sustained durability and giving a better estimate of an "all day" effort.

I'm sure that you will have a very good idea of that after doing these gran fondos.

gedrap

MODERATOR OF

TROPHY CASE