Hi
First high resistance session since the holiday so was always going to be interesting! It was interesting and I'm not really too clear about the results. My HR, as in previous sessions, is higher than it has been but strangely my legs didn't feel too bad. My only thought is that this is because I am exerting less force so my legs feel better and that my higher HR is effectively acting as a brake on things leaving my legs feeling Ok. Able to pedal at about 170BPM today without my legs suffering too much so all very interesting.
Power output faded as the efforts passed but perhaps not as badly as I might have expected. Still 30W below where I was and at one time I had managed to do all the efforts at 300W and above, hopefully in time this will return. No doubt though that 2 weeks is too long to stop for with a challenge coming up, still, can't change that now, just plough on and hope for the best.
1. 90 RPM 290W
2. 90 RPM 290W
3. 85 RPM 280W
4. 85 RPM 280W
5. 80 RPM 270W
6. 80 RPM 270W
7. 75 RPM 270W
Making good progress with the weight management and seem to have got into a reasonable groove with this which is good. %BF seems high for some reason but I think this is a lot to do with having changed the scales and started using the new ones I bought ages ago. I think when losing weight and having been on holiday, restarting training etc. everything is in a bit of a state of flux and this isn't something to take too much notice of, it will settle down in time.
Showing posts with label High Resistance. Show all posts
Showing posts with label High Resistance. Show all posts
Thursday, 26 July 2007
Tuesday, 3 July 2007
Tuesday Training
Hi
High resistance session tonight and there has been a bit of an improvement so hopefully the Raid is leaving my legs at last, still feel tired though, just taking ages to get back to "normal". Results shown below:
Just had a quick look, below are the results of an identical session on 27.04.2007, bit depressing really 2 months and lots of hard work later, starting to think I'm not actually improving. Hmm... no doubt really, in measurable terms, I'm not!
High resistance session tonight and there has been a bit of an improvement so hopefully the Raid is leaving my legs at last, still feel tired though, just taking ages to get back to "normal". Results shown below:
- 90 RPM 310W
- 90 RPM 310W
- 85 RPM 300W
- 85 RPM 300W
- 80 RPM 275W
- 80 RPM 275W
- 75 RPM 275W
Just had a quick look, below are the results of an identical session on 27.04.2007, bit depressing really 2 months and lots of hard work later, starting to think I'm not actually improving. Hmm... no doubt really, in measurable terms, I'm not!
- 90 RPM 310W
- 85 RPM 310W
- 80 RPM 310W
- 75 RPM 310W
- 70 RPM 300W
- 65 RPM 290W
- 60 RPM 290W
Thursday, 28 June 2007
Thursday Training
Hi
High resistance session tonight and what a grim session it was too. My power outputs were below where I was 2 months ago for this session which is far from encouraging. I'm assuming this is fatigue, if not something is going seriously wrong here. Results of session below:
High resistance session tonight and what a grim session it was too. My power outputs were below where I was 2 months ago for this session which is far from encouraging. I'm assuming this is fatigue, if not something is going seriously wrong here. Results of session below:
- 90 RPM 300W
- 90 RPM 300W
- 85 RPM 290W
- 85 RPM 270W
- 80 RPM 260W
- 80 RPM 250W
- 75 RPM 250W
Thursday, 7 June 2007
Thursday Training
Hi
High resistance session tonight. Went Ok, managed to squeeze out a bit more power at the end but the result of this was a bit more of a fall off at the end, never mind. The most important thing is that I am now happy dealing with this session and I managed tonight to add another small piece to the lactate jigsaw, quite an important one I feel. Slowly adding to my knowledge of myself and my understanding of what is really happening as I toil away! The outputs of tonight's session are shown below:
Power output: 300W
Heart rate: 165BPM
Blood Lactate: 5.1 mmol/l
This is interesting, I think it tells me 2 things. It confirms that at HRs in the 165 range are well above LT and it also confirms and supports the previous 300W reading I took which gave me a blood lactate reading of 4.2mmol/l. The higher reading tonight is almost certainly the result of having just done 2 efforts at a higher power output, 320W, which will have resulted in the higher reading. I think it *suggests* that it might take longer for blood lactate to fall after overcooking it say on a long climb than I suspected.
So, I reckon that the long 150BPM (probably up to 155 but full test will confirm) sessions and some sessions with shorter periods at about 160-165 will deliver results and this seems to fit well with the current HR and L2 arrangements. I'm glad I have backed off from the long sessions at 170BPM I was trying to do. My blood level must have been up in the 6+ area, no wonder it hurt trying to do long intervals at that! Working at that level was almost certainly the reason for the higher levels of fatigue I was experiencing, I certainly feel more ready to train now rather than miserable and demotivated.
At some point I am going to test my blood lactate at a cadence of 90 producing say 275W and compare it to my blood lactate at a cadence of 75 producing the same wattage, I think the results will be lower at the higher cadence. I'll do this when I have a better collection of preliminary data and a clearer understanding of the whole picture.
High resistance session tonight. Went Ok, managed to squeeze out a bit more power at the end but the result of this was a bit more of a fall off at the end, never mind. The most important thing is that I am now happy dealing with this session and I managed tonight to add another small piece to the lactate jigsaw, quite an important one I feel. Slowly adding to my knowledge of myself and my understanding of what is really happening as I toil away! The outputs of tonight's session are shown below:
- 90 RPM 320W
- 90 RPM 320W
- 85 RPM 300W
- 85 RPM 300W
- 80 RPM 290W
- 80 RPM 290W
- 75 RPM 290W
Power output: 300W
Heart rate: 165BPM
Blood Lactate: 5.1 mmol/l
This is interesting, I think it tells me 2 things. It confirms that at HRs in the 165 range are well above LT and it also confirms and supports the previous 300W reading I took which gave me a blood lactate reading of 4.2mmol/l. The higher reading tonight is almost certainly the result of having just done 2 efforts at a higher power output, 320W, which will have resulted in the higher reading. I think it *suggests* that it might take longer for blood lactate to fall after overcooking it say on a long climb than I suspected.
So, I reckon that the long 150BPM (probably up to 155 but full test will confirm) sessions and some sessions with shorter periods at about 160-165 will deliver results and this seems to fit well with the current HR and L2 arrangements. I'm glad I have backed off from the long sessions at 170BPM I was trying to do. My blood level must have been up in the 6+ area, no wonder it hurt trying to do long intervals at that! Working at that level was almost certainly the reason for the higher levels of fatigue I was experiencing, I certainly feel more ready to train now rather than miserable and demotivated.
At some point I am going to test my blood lactate at a cadence of 90 producing say 275W and compare it to my blood lactate at a cadence of 75 producing the same wattage, I think the results will be lower at the higher cadence. I'll do this when I have a better collection of preliminary data and a clearer understanding of the whole picture.
Friday, 25 May 2007
Friday Training
Hi
Another day another high resistance session! :-)
Didn't go too badly really. I remembered an email exchange I had with a knowledgeable chap some while ago, I bet I can find it, yes I have, this is what he said:
"For e.g., it may be that you'd expect to see a 10% increase in sustainable power (e.g., over 30 to 60-mins duration) over a 12-month period"
So, if he was right and if my current power at 150BPM is 285W that suggests that if I improve by 10% in 12 months my power output at 150BPM should rise to about 310-315W which would be an improvement of about 2W per month! :-) So, what that means, which we all knew anyway, is that I've not even got a chance of picking up an improvement for months! Ah well, that at least puts my mind to rest, I'll keep measuring things though!
Summary of today's session, bit more power at the start, bit less at the end, no worries.
Another day another high resistance session! :-)
Didn't go too badly really. I remembered an email exchange I had with a knowledgeable chap some while ago, I bet I can find it, yes I have, this is what he said:
"For e.g., it may be that you'd expect to see a 10% increase in sustainable power (e.g., over 30 to 60-mins duration) over a 12-month period"
So, if he was right and if my current power at 150BPM is 285W that suggests that if I improve by 10% in 12 months my power output at 150BPM should rise to about 310-315W which would be an improvement of about 2W per month! :-) So, what that means, which we all knew anyway, is that I've not even got a chance of picking up an improvement for months! Ah well, that at least puts my mind to rest, I'll keep measuring things though!
Summary of today's session, bit more power at the start, bit less at the end, no worries.
- 90 RPM 310W
- 90 RPM 310W
- 85 RPM 300W
- 85 RPM 300W
- 80 RPM 300W
- 80 RPM 290W
- 75 RPM 290W
Tuesday, 22 May 2007
Tuesday Training
Hi
Another one down and felt better than I have been doing recently when doing the HR session. I was a bit surprised today that having been eating and resting well that my output hasn't come back to the levels I experienced a couple of weeks ago which I had been so encouraged by, I think that night my HR was a bit lower too. The good news is that my output has to a considerable extent recovered, the outline results for this evening are below:
Another one down and felt better than I have been doing recently when doing the HR session. I was a bit surprised today that having been eating and resting well that my output hasn't come back to the levels I experienced a couple of weeks ago which I had been so encouraged by, I think that night my HR was a bit lower too. The good news is that my output has to a considerable extent recovered, the outline results for this evening are below:
- 90 RPM 310W
- 90 RPM 300W
- 85 RPM 300W
- 85 RPM 300W
- 80 RPM 300W
- 80 RPM 300W
- 75 RPM 300W
Wednesday, 16 May 2007
Wednesday Training
Hi
Another high resistance session tonight and it went pretty much as these sessions do, just manageable but not a great deal of fun but hey, who said this was going to be fun?! The data from these sessions is not really changing at all and may even be deteriorating, I'll have to review the records. I'm finding that during the efforts I'm operating at up tp 88% of my MHR in order to produce between 300W and 280W depending on whether it's the start or finish of the session, hard work for me.
I'm looking forward to the arrival of the lactate meter to see what blood lactate concentration I'm doing these efforts at as it sure feels high to me and if it is there is good evidence that this actually causes performance to deteriorate by causing muscle damage. YIKES! Surely not!
Data follows:
Heard a lovely phrase this morning: "Paint Your Life in Bright Colours" - I'm going to do just that.
Another high resistance session tonight and it went pretty much as these sessions do, just manageable but not a great deal of fun but hey, who said this was going to be fun?! The data from these sessions is not really changing at all and may even be deteriorating, I'll have to review the records. I'm finding that during the efforts I'm operating at up tp 88% of my MHR in order to produce between 300W and 280W depending on whether it's the start or finish of the session, hard work for me.
I'm looking forward to the arrival of the lactate meter to see what blood lactate concentration I'm doing these efforts at as it sure feels high to me and if it is there is good evidence that this actually causes performance to deteriorate by causing muscle damage. YIKES! Surely not!
Data follows:
- 90 RPM 300W
- 90 RPM 300W
- 85 RPM 290W
- 85 RPM 290W
- 80 RPM 280W
- 80 RPM 280W
- 75 RPM 280W
Heard a lovely phrase this morning: "Paint Your Life in Bright Colours" - I'm going to do just that.
Tuesday, 8 May 2007
Tuesday Training
Hi
High resistance session today which to be honest went pretty badly. Legs still tired from Sunday and just didn't feel I had much strength, spirit willing but flesh weak and all that. Power a long way down from last session of this type done which is a bit worrying given what is coming up on Sunday. Legs too tired to really elevate HR, I guess Sunday's ride took more out of me than I thought but I was tired when I went out on Sunday morning.
Struggling a bit to see how this sort of session helps prepare one for a hard event when legs are already tired and I'm in my taper week but I'm no expert and we'll see what the event brings.
High resistance session today which to be honest went pretty badly. Legs still tired from Sunday and just didn't feel I had much strength, spirit willing but flesh weak and all that. Power a long way down from last session of this type done which is a bit worrying given what is coming up on Sunday. Legs too tired to really elevate HR, I guess Sunday's ride took more out of me than I thought but I was tired when I went out on Sunday morning.
Struggling a bit to see how this sort of session helps prepare one for a hard event when legs are already tired and I'm in my taper week but I'm no expert and we'll see what the event brings.
- 90 RPM 320W
- 85 RPM 300W
- 80 RPM 290W
- 75 RPM 270W
- 70 RPM 280W
- 65 RPM 270W
- 60 RPM 270W
Tuesday, 1 May 2007
Tuesday Training
Hi
Another high resistance session today which seemd to go pretty well and I didn't find it as much of a strain as I have previously and recovered very quickly at the end of the session. Generally able to output slightly more power for the same HRs as previously which is quite encouraging so soon into this type of training.
Below is a sample file from the CompuTrainer which shows how this session involves a progressively reducing cadence (yellow) and corresponding reducing speed (red) with associated power outputs as above (green) and very similar HR peaks (pink). The 260 average watts figure is a little misleading as this includes the 2 minute recovery periods between the 5 minute efforts, a true average for the efforts would be about 310W.
Leg strength here I come!
Another high resistance session today which seemd to go pretty well and I didn't find it as much of a strain as I have previously and recovered very quickly at the end of the session. Generally able to output slightly more power for the same HRs as previously which is quite encouraging so soon into this type of training.
Below is a sample file from the CompuTrainer which shows how this session involves a progressively reducing cadence (yellow) and corresponding reducing speed (red) with associated power outputs as above (green) and very similar HR peaks (pink). The 260 average watts figure is a little misleading as this includes the 2 minute recovery periods between the 5 minute efforts, a true average for the efforts would be about 310W.
Leg strength here I come!
- 90 RPM 320W
- 85 RPM 320W
- 80 RPM 320W
- 75 RPM 310W
- 70 RPM 300W
- 65 RPM 300W
- 60 RPM 300W
Friday, 27 April 2007
Friday Training
Hi
Another high resistance session scheduled for today which seemed to go reasonably well. Not sure at the moment how it shaped up in comparison with previous similar sessions but I'll check later. The information for the seven 5 minute efforts is shown below:
Another high resistance session scheduled for today which seemed to go reasonably well. Not sure at the moment how it shaped up in comparison with previous similar sessions but I'll check later. The information for the seven 5 minute efforts is shown below:
- 90 RPM 310W
- 85 RPM 310W
- 80 RPM 310W
- 75 RPM 310W
- 70 RPM 300W
- 65 RPM 290W
- 60 RPM 290W
Wednesday, 25 April 2007
Wednesday Training
Hi
High resistance session tonight but did it differently this time by using the ergo mode on the CompuTrainer instead of mucking about with the gears. Stayed in the same gear and set the wattage to raise my HR up to the required level (160BPM) whilst pedalling at 90RPM. Tonight at 90RPM I was producing 310W for my 160BPM.
Then, for the next 6 efforts at lower cadences, 85,80,75,70,65 and 60 I simply pedalled at the required cadence and then set the wattage on the ergo to hit the required HR and it worked really well, much less fiddling about and the same effect, certainly felt just as hard!
Managed to do the first 3 efforts (90,85 and 80RPM) at 310W, the next 2 at 300W and the last 2 at 290W so I think I did a little better than last time, certainly felt better at the end than previously.
High resistance session tonight but did it differently this time by using the ergo mode on the CompuTrainer instead of mucking about with the gears. Stayed in the same gear and set the wattage to raise my HR up to the required level (160BPM) whilst pedalling at 90RPM. Tonight at 90RPM I was producing 310W for my 160BPM.
Then, for the next 6 efforts at lower cadences, 85,80,75,70,65 and 60 I simply pedalled at the required cadence and then set the wattage on the ergo to hit the required HR and it worked really well, much less fiddling about and the same effect, certainly felt just as hard!
Managed to do the first 3 efforts (90,85 and 80RPM) at 310W, the next 2 at 300W and the last 2 at 290W so I think I did a little better than last time, certainly felt better at the end than previously.
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