training log

There's already a long thread about training, as well as some general talk, if you want to add to it:

http://www.cyclingforums.com/t/314849/its-killing-me-but

Jan 3rd, 2014

set a new PB today

indoor gym bike

one consecutive block after 15 min warmup at 175-200 w
15:00 at 355 w increasing to 370 watts for another 1:30 and then 410 watts for 1 minute
bodyweight is 74.8 kg

Jan 8th, 2014

indoor gym bike
warmup 205-225 w 15 minutes
25 minutes at 286-310 watts
rested a bit
7.5 minutes at 315-330 w
felt a bit fatigued but this workout was supposed to be an easy one

Jan 9th, 2014

indoor gym bike

warmup 180-210 w 15 minutes

30 minutes at 290 increasing gradually to 325 watts (10 minutes)
notes: breathing rate pretty relaxed at end of the 30 minutes, very high sweat rate
this actually felt pretty easy on the legs and lungs

Jan 9th, 2014

riding a standard road bike..
..and a 58 km ride at +2.5 C, these rides are really hard and make my legs sore because of the wind chill. 2 hrs and 4 minutes with 25 km of the ride on city bike paths with gravel, intersections and pedestrians, about 330 meters of hills
Wet and muddy weather
caked in mud up to mid-thigh after, bike mucked up

Jan 10th, 2014

30 minute spin at 200-250 w, my legs are sore

Jan 11th and 12th

No training. Legs were sore.

Jan 13th, 2014

15 minutes warmup 190-220 w

31 minutes FTP development training on the gym bike, I was going to go for 40 min but shut it down

15 min 290-300 w, took in 400 ml fluids at 17 minutes in
10 min 305-315 w
6 min 330 w

riding 35+ min at over 300 w indoors is really tough.. 350 w for 17.5 min is my PB.

felt quite fatigued after this. Some leg heaviness, higher breathing rate than typical. Didn't feel good today regardless of other issues -->
It seems that a tight non-breathing top and full length spandex sweatpants didn't suit me. My hair is back to 1.5 cm and got a bit of a beard.
Thermal issues. Either wetting my shirt or my head before and during the ride helps me go longer as does shaving the head and beard.
(I've noticed my rides indoors are much easier with a shaved head)

400ml of fluids in one go at your expected FTP effort. Rather you than me. You need a much bigger fan - or failing that, two fans.

Quote: 400ml of fluids in one go at your expected FTP effort. Rather you than me. You need a much bigger fan - or failing that, two fans.

Yeah, that would be nice. I'm in a public gym though so... no fans. Didn't have any problems with some water halfway through.

Jan 14th, 2014

indoor bike at typical commercial gym
15 min warmup 190-210 w

lighter clothing that breathes better, but I still have a beard and 1.5 cm long hair
felt better

35 min in 1 continuous block

15 min 300 w 100 rpm
15 min 310-315 w 100 rpm, somewhere around here ate 1 chocolate bar and took in 400 ml and then another 200 ml 5 minutes later (fluid is dilute salt water)
4 min 325-340 w 100 rpm
1 min 350 w 100 rpm

felt better, could have gone another 2 minutes... legs felt light, lungs huffing and puffing

rested 5-6 min

6 x 45 second intervals at 520 w with 1 min active recovery at 160-170 w
intervals were done at 110-115 rpm

Quoted post said:

Originally Posted by swampy1970

You need a much bigger fan - or failing that, two fans.

I can see my effort drop 10bpm just by switching on the fan... bigger workload at the same effort. Bigger workload = bigger gain. Some dopers do this trying to avoid detection at events doping while training and not racing. Luckily fans are still legal.

Quote: I can see my effort drop 10bpm just by switching on the fan... bigger workload at the same effort. Bigger workload = bigger gain. Some dopers do this trying to avoid detection at events doping while training and not racing. Luckily fans are still legal.

You're trying to get me on some kind of power competence course, aren't you ?

Jan 15th, 2014

didn't do any cycling (not high power output anyway)

Jan 16th, 2014

continuing in the same line of adding a few more minutes each time to a session pushing towards 50-60 minutes total time

15 minute warmup 195-200 w at the end of the warmup I manually checked by heart rate at 120 bpm

39 minutes total continuous main training block

15 min 310 w 92 rpm
15 min not quite 320 w 94 rpm
4 min 325-330 w 96 rpm
3 min 335-340 w 97 rpm
2 min 350-365 w 100-101 rpm

breathing rate was pretty relaxed even at the last minute of the 39 minutes

achieved a significant improvement in FTP since my time trial on July 29th, 2013

Quoted post said:

Originally Posted by cyclightning

You're trying to get me on some kind of power competence course, aren't you ?

Absolutely! More powah is always betta!

Jan 18th and 19th, 2014

no riding or training indoors, legs have gotten sore

I've now worked intervals and 15-20 min power (intervals in the fall) and switching to 13-18 min power.

Now I will go with longer rides, just steady low-medium power and begin putting in intervals, more as fitness improves.

Jan 20th, 2014

continuous 2 hrs and 10 minutes on the gym bike, avg pwr 223 w, drank 1 liter of water and ate a chocolate bar during ride

1 hr 5 minutes 200-210 watts 85 rpm
25 min 215 w 86 rpm
2 minute interval 400 w 105 rpm
10 min 220 w 87 rpm
1 burst to 750 w, 2 seconds (at 750 w)
20 min 225-230 w 91 rpm
8 min 250 w 94 rpm

ride wasn't that hard, neither interval was fatiguing
breathing nice and easy at all points, but legs and butt begin to feel heavy at ride end
need more food during ride to go longer without excessive fatigue

Jan 21st, 2014

indoor gym bike

15 minute warm-up at 165 w

30 minutes at 240 w
2 minutes at 410 w heart rate 140 bpm after interval
28 min at 240-245 w
2 minutes at 415 w heart rate 148 bpm after interval
20 min at 245 w
40 min at 255-260 w
ride done at mostly 95 rpm

drank 1 liter of saline water and ate 2 chocolate bars during ride
-need another 400 ml of liquid to make another 10-15 minutes but I think this would have been it
this was harder than competitions I've done

feeling really tired and stopped at just over 2 hrs

body weight post-ride 76.5 kg
this ride was really tough

Jan 22nd, 2014

45 minutes 150 w 105-110 rpm

Jan 23rd, 2014

indoor bike

45 minutes at 130-175 watts varying cadence from 85 to 120 rpm
Tuesday's ride made me sore and heavy through the legs, mostly the butt and hamstrings

This thread is a useful reference both for the OP'er and for anyone else interested in setting up a similar log.

When I was racing I used to keep a detailed training diary and race diary to record how much activity I was doing and to record how I felt afterward a session/race.
It was a very handy reference because after time, I could refer my recovery and performance to specific workloads and output.

Granted this was all done in less "scientific" days, but it worked well for me.

There are better training logs than a public forum though!

But yes, keeping a training log is quite useful. I have ones going back 10 years now, in paper books, pre-Garmin and powermeter. Still interesting to look back on!

Jan 24th, 2014

Well, I thought it would motivate me more to post here..

extending my training period to seven days a week while lowering intensity of most of my sessions, along with at least
one 3 hr session per week.. it's winter, cold out here so riding outside is not possible.

on the indoor gym bike

Still feeling fatigued from Tueday's ride so an easy spin today as well.

1 hr 10 minutes at 80-175 watts and mostly 100-105 rpm, 124 w avg power

7 days a week is a bit extreme I reckon. I'm mad on cycling but restrict myself to 5 days a week. That then allows me to train fairly intensely on a couple of days per week.