Turbo Sessions (trainer/watt bike) - cross training

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Huw Thomas
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Turbo Sessions (trainer/watt bike) - cross training

Post by Huw Thomas »

Turbo - Sufferfest Blender

First one I've completed of these :o
http://www.thesufferfest.com/training-video/blender/

100 minutes - plenty of pain in places ^O^ ^O^
Will be better coping next time.
Lots of 7-8/10 efforts and tempo stuff.
Momentary pause in the middle to answer the door :oops: :roll:

Worked out 7/10 was around 270 watts at the beginning - was barely 220 as exhaustion set in - the 20s sprints at the end were very painful :-D :-D

http://www.strava.com/activities/207215707/overview

TE 3.6

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Code: Select all

Z1 	Active Recovery 	1 - 145 W 	36:16 	36% 	
Z2 	Endurance 	146 - 198 W 	15:30 	16% 	
Z3 	Tempo 	199 - 238 W 	18:08 	18% 	
Z4 	Threshold 	239 - 278 W 	12:52 	13% 	
Z5 	VO2Max 	279 - 318 W 	7:53 	8% 	
Z6 	Anaerobic 	319 - 397 W 	6:09 	6% 	
Z7 	Neuromuscular 	398+ W 	2:54 	3% 		
Should have done 24 mins threashold but some tiredness meant it latterly tended to be tempo [-X
Aged 61, 182 cm 80 kg.
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Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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kirbyt
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Re: Turbo Sessions (trainer/watt bike) - cross training

Post by kirbyt »

At 270 watts I can only last about 4 minutes on my wife's indoor bike trainer. Quite painful and amazingingly sweaty.
54 years old probably around 77kg.
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Huw Thomas
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Re: Turbo Sessions (trainer/watt bike) - cross training

Post by Huw Thomas »

Another Sufferfest Video Hell hath no fury - Tempo ride/climbs/attacks - Another good session!

Eased up a little in the second 20 min to ensure I finished! TE 4.1

Image

Code: Select all

Z1 	Endurance 	< 129 	19:23 	18% 	
Z2 	Moderate 	129 - 143 	24:58 	23% 	
Z3 	Tempo 	143 - 153 	29:20 	27% 	
Z4 	Threshold 	153 - 165 	32:07 	30% 	
Z5 	Anaerobic 	> 165 	1:31 	1% 	


http://www.strava.com/activities/208425057/overview
Aged 61, 182 cm 80 kg.
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Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Re: Turbo Sessions (trainer/watt bike) - cross training

Post by Recess »

Just a quick tip: when you exhaust the Sufferfest range, take a look at Spinervals. My winter cycling training 'go to'. Oddly I don't like classes or coaches, but this keeps me more engaged than Sufferfest.

John
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Huw Thomas
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Re: Turbo Sessions (trainer/watt bike) - cross training

Post by Huw Thomas »

Thanks John - will do
Aged 61, 182 cm 80 kg.
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Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Huw Thomas
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Re: Turbo Sessions (trainer/watt bike) - cross training

Post by Huw Thomas »

Sufferfest Angels

3x8 min climbs above and below tempo with sprints - ouch
Image
Fun though

http://www.strava.com/activities/210474590

Code: Select all

Z1 	Endurance 	< 129 	23:16 	36% 	
Z2 	Moderate 	129 - 143 	10:43 	16% 	
Z3 	Tempo 	143 - 153 	14:59 	23% 	
Z4 	Threshold 	153 - 165 	16:22 	25% 	
Z5 	Anaerobic 	> 165 	11s 	0% 	
TE 3.6

http://www.thesufferfest.com/training-video/angels/
Aged 61, 182 cm 80 kg.
Image
Ut2 130-137 (1:59+) ut1 138-151 (1:53+) AT 152-161 (1:48+) TR 162-171 (1:38+) AN 172+ (<1:38)
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Re: Turbo Sessions (trainer/watt bike) - cross training

Post by billwright »

Had the Wattbike a week now and after a few conditioning sessions, had a flat out 5k today. Started off with a 5k WU then a 5k to hold a HR of 110 then the flat out version and a 5k Cool down.
Wattbike 30.10.JPG
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The 160 bpm was a one second spike (shown on another readout) so I think that it was an anomaly caused by the HRM not my ticker but I'm having and ECG tomorrow so I will check it out.

Meanwhile, Trish did 23k riding beside me.

Bill :fswink: :fswink:
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Re: Turbo Sessions (trainer/watt bike) - cross training

Post by stumpy »

Hi guys,
Golden Cheetah's performance manager chart from the last 6 months, it shows clearly a couple of very obvious training errors, :( resulting in overuse injuries, anyone else using this software?
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Re: Turbo Sessions (trainer/watt bike) - cross training

Post by billwright »

Bit late posting but been busy (retirement? Huh!)

Yesterday's attempt at 4k - a little slower than two years ago but I'm working on it:
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Bill :fswink: :fswink:
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Re: Turbo Sessions (trainer/watt bike) - cross training

Post by strider77 »

Well done Bill, 37.1 kph is whizzing along a bit :D =D>
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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Re: Turbo Sessions (trainer/watt bike) - cross training

Post by trishwright »

Bill concentrated on 200m sprints today & recorded an excellent time of 11.46 secs. :D

I was alongside & rode a straight 15k. I had no idea of my best time for that distance & much to my annoyance recorded exactly the same as my PB. 36.6 kph :evil: Lesson learnt there - always check before beginning.

Not bad for both of us seeing as we've been out shooting with the dogs 3 days out of the last 4, lots of walking & port drinking :D

Trish
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Re: Turbo Sessions (trainer/watt bike) - cross training

Post by billwright »

The evidence:
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Re: Turbo Sessions (trainer/watt bike) - cross training

Post by strider77 »

Well done you two-the port drinking somehow is a little inviting :lol:

Just noticed your max power of 1274W Bill :shock: :shock: gulp !
[b]67 5ft 10ins tall, 80k, proud to be a Free Spirit[/b]
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