Norbert

Swingin’ for the fences with consistency, right? It’s cool, I haven’t given up.

Went on an outside ride with a couple of GP Velotek team mates. We rode on K32 to Desoto, south to 83rd St and then back to Kansas City, aiming for Holliday Drive to take us home.

I was scheduled for 2.5 hours on TrainingPeaks, so it ended up working out great. We all three got flats at different points during the ride, though. It kind of killed my Saturday. On the way there, They helped me set some important PRs. If I was sticking around, I would focus on a specific segment on K32 and get a group of 5 to smash it out. Without the flats, we would’ve been 3rd on the whole K32 segment. Whatever. I’m not bitter.

I’ve been keeping my ‘active recovery’ wattage pretty low, like 120w, which is only 39% of my FTP. I didn’t know if this was too low–in my TrainingPeaks workout that I wrote, it just says less than 74% of FTP. Maybe I was just leaving myself some variability depending on fatigue? I’m not sure now because 54-74% is Zone 2, which is actively pushing on the aerobic system. I’ve also been working on trying to do blocks of 420w. Right now, I’m working on a two minute block. Eventually, I want to be able to do 420w for 8 minutes. Working on that capability after a 2 hour+ ride even for a short amount of time is going to be beneficial.

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These really hurt at the end of a long workout, but I can only see the benefits right now.

Stimpy

My desk is a mess. Completely uninviting to sit down and write.

Had my first real base workout today, a pretty standard two hours in power zone 2. Yesterday, I found Zone 2.9 to be right around 230 watts. I was right in Zone 2.5 with an average power of 205.

I’ve been reading Joe Friel’s The Power Meter Handbook and it’s really easy to digest. Sometimes, Dr. Andrew Coggan’s Training and Racing with a Power Meter got a little too technical. I learned a lot from it, don’t get me wrong.

For instance, take this race:

It was a bit of a rough race, super high intensity from the start and I was being a huge wuss through the corner. I need to find one similar in Kansas City to drill a bunch. Anywho, if I can pull up the power chart from that race:
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Normalized power for that race was 303 watts! At that time the intensity factor for that race was .83. Typically I feel like I’ve raced conservative and smart if the intensity factor is closer to .7 with a good result. Anything between .8 and .9 means I was probably trying too hard. Only in Time Trials is a good thing to be close to 1.0. What I found out from the data from the New American Town Downtown Twilight Criterium was that I was in Zone 6 (442+ watts) for almost 13 minutes for that whole 54 minute race. Excessive, yes, BUT I’m happy seeing a number like that, knowing that I have that ability. I immediately went and setup a ‘RACE’ screen for my Garmin with ‘Time in Zone 6’ right at the top of the page. I may setup one as a ‘CRITERIUM RACE’ and one as a ‘ROAD RACE’ at a later date.

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