TrainerRoad - 8 Days in California 2014

steve6690

Just done stage 2. I think my poxy 138 ftp has increased to about 160 over the past few weeks. This one was a bit too easy at the target pace so I gave it some welly over the last 7 minutes or so.

bisoner

3 stages done. First still the hardest for me but I nearly snapped today towards the end. Stage 4 has more sprints so expecting to suffer plenty tomorrow.

michaelede

Didn't like the sprints at the end of stage 1! Also power output seems laggy on the big changes of pace. I checked tonight before starting stage 2 if I accelerated hard then the power would stay at say 100 and then suddenly shoot to 400+ after a few seconds delay, yet the cadence would increase fine, anyone got any ideas why?

Stage 2 was okay although felt quite sick at the end of it and I am now dreading getting up at 5:30 to do stage 3. Do we need to manually work out the FTP change as a result of stage 2 and enter it manually or will I have the option of accepting it at the beginning of stage 3?

Sort of enjoying it, had to divert from the Century plan for a week or so to do this so it will be interesting to see how knackered I am at the end of it.

Bokoshoko

michaelede wrote:

Didn't like the sprints at the end of stage 1! Also power output seems laggy on the big changes of pace. I checked tonight before starting stage 2 if I accelerated hard then the power would stay at say 100 and then suddenly shoot to 400+ after a few seconds delay, yet the cadence would increase fine, anyone got any ideas why?

Stage 2 was okay although felt quite sick at the end of it and I am now dreading getting up at 5:30 to do stage 3. Do we need to manually work out the FTP change as a result of stage 2 and enter it manually or will I have the option of accepting it at the beginning of stage 3?

Sort of enjoying it, had to divert from the Century plan for a week or so to do this so it will be interesting to see how knackered I am at the end of it.

If you're seeing lag on the VP calculation check whether you have power smoothing set - if it's anything other than off you can/will get laggy VP.

FTP will probably have to be calculated manually if it didn't prompt you at the end of the stage - I seem to remember it was the same last year.

markp80

TrevorDeRuise wrote:

We are working on some cool outdoor features to go along with the release of iOS, though. Stay tuned!
-Trevor

Now that sounds interesting!

markp80

TrevorDeRuise wrote:

How'd the ITT in stage 2 go for you guys?

-Trevor

At first I thought Stage 2 was tough. That was until I did Stage 3 this evening. That was a real test for me, and it was 95 minutes long. I'm going to feel this tomorrow.
On a positive note, I did get 6 personal best medals, which I suppose illustrates that it was difficult. :shock:

Cheers,
MarkP

markp80

Bokoshoko wrote:

michaelede wrote:

Do we need to manually work out the FTP change as a result of stage 2 and enter it manually or will I have the option of accepting it at the beginning of stage 3?

FTP will probably have to be calculated manually if it didn't prompt you at the end of the stage - I seem to remember it was the same last year.

I'm not sure how you would use the time trial to calculate a new FTP. It's neither an 8 minute or a 20 minute FTP test.
I guess you could use how you feel at the end of the TT to fine tune your FTP if you wanted. I didn't notice anywhere where it was suggested to do so though (that doesn't mean that's not the case though, of course!)

The 2014 Tour of Sufferlandria was different - one of the stages was an actual 20 min FTP test, and at the end of that stage we were prompted to adjust FTP.

Cheers,
MarkP

cerv50

MarkP80 wrote:

TrevorDeRuise wrote:

How'd the ITT in stage 2 go for you guys?

-Trevor

At first I thought Stage 2 was tough. That was until I did Stage 3 this evening. That was a real test for me, and it was 95 minutes long. I'm going to feel this tomorrow.
On a positive note, I did get 6 personal best medals, which I suppose illustrates that it was difficult. :shock:

Cheers,
MarkP

I found 3 pretty hard as well, not only physically but mentally too. No medals for me as have had to turn down the % on each stage so far to protect my knee. Hopefully by stage 8 I should be back up to full gas

This is the most consecutive cycling/training I have ever done and not quite half way yet so the legs are starting to feel it now.

This question has popped up in my mind and thought I would ask here. After 8 full on days of TR what is the best way to keep our new found fitness up? Is it better to rest for a few days then TR/ride every other day gently or other ways like go into a TR training plan?. I know I am improving and don't really want to lose what I have gained so looking for a little advice please.

Pigeons in flight

I did stage 3 yesterday (I'm a day ahead as I'm away with work on Wed). It was brutal!! This may be down to my fitness, but I think the unrelenting aspect of it is the real killer. I was following Intermediate Base I plan and this is a definite step up. I'm going to have a crack at stage 4 when it opens in 3 hours...then hopefully have a rest day.

Brad123

Stage 2 down was not too bad as that what I am use to doing on TR.
Stage 3 looks tuff

spinndrift

Stage 3 killed me last night - got sore legs today so really looking forward to stage 4 tonight

On the plus point my three mates who got me to sign up for this have dropped out already.

steve6690

Didn't feel like doing Stage 3 today but did it anyway. Not as bad as I expected it to be. Looking forward to stage 4 tomorrow.

cerv50

Stage 4 under my belt and enjoyed it more than the others, half way there now...

michaelede

MarkP80 wrote:

I'm not sure how you would use the time trial to calculate a new FTP. It's neither an 8 minute or a 20 minute FTP test.
I guess you could use how you feel at the end of the TT to fine tune your FTP if you wanted. I didn't notice anywhere where it was suggested to do so though (that doesn't mean that's not the case though, of course!)

Cheers,
MarkP

Apparently it said this in the post ride ramble:

What the end of Stage 2 said was "Finally, if you average all 4 segments & reduce the average by 5%...you can use that information to adjust your FTP if you improved it"

Which I did, so it meant stage 3 happened this morning at 5:30am with a shiny new FTP value, made it through and pleased I am not on the bike again until tomorrow evening. 6 shiny new PB's along the way. Felt pretty broken until around the middle of the day and have been eating like a horse , don't feel to bad now so in 24 hours should be good to go! That was the hardest one of the lot wasn't it?

Brad123

Had a sugar low during last night Stage 3 nearly claimed off. Turned it down to 95% and kept on peddling. Legs are feeling it a bit this morning.
Don’t think 11 hours shifts, 107 steps to the top of the boiler 4 times a day and the 10 mile commute are helping as well. O well roll on stage 4 tonight

markp80

michaelede wrote:

Which I did, so it meant stage 3 happened this morning at 5:30am with a shiny new FTP value, made it through and pleased I am not on the bike again until tomorrow evening. 6 shiny new PB's along the way. Felt pretty broken until around the middle of the day and have been eating like a horse , don't feel to bad now so in 24 hours should be good to go! That was the hardest one of the lot wasn't it?

Yep, I agree that stage 3 was a killer (I also got 6 PBs, maybe that's a result of the workout design?)
I did stage 4 last night and although it wasn't as hard, I really struggled, as my legs felt dead after St3.
Stage 5 tonight then Thursday is a rest day for me. back in the saddle on Friday.

I thought it was disappointing that around 1,800 people signed up for the challenge yet 1,000 dropped out without completing Stage 1. The numbers have been pretty steady after that though.

Cheers,
MarkP

michaelede

MarkP80 wrote:

Yep, I agree that stage 3 was a killer (I also got 6 PBs, maybe that's a result of the workout design?)
I did stage 4 last night and although it wasn't as hard, I really struggled, as my legs felt dead after St3.
Stage 5 tonight then Thursday is a rest day for me. back in the saddle on Friday.

I thought it was disappointing that around 1,800 people signed up for the challenge yet 1,000 dropped out without completing Stage 1. The numbers have been pretty steady after that though.

Cheers,
MarkP

I still like getting PB's if I've burried myself as you say it must be the nature of the workout design, so to an extent I guess if you can hit the target values they are inevitable but satisfying none the less.

Agree that it is a shame so few started but you had to sign up to look at the stages IIRC?

spinndrift

Struggled on stage 4 with the after effects of stage 3. Legs felt fine up to and including the first sprint and then they went off and left me.

I think stage 6 is going to be shear survival.

cerv50

MarkP80 wrote:

michaelede wrote:

Which I did, so it meant stage 3 happened this morning at 5:30am with a shiny new FTP value, made it through and pleased I am not on the bike again until tomorrow evening. 6 shiny new PB's along the way. Felt pretty broken until around the middle of the day and have been eating like a horse , don't feel to bad now so in 24 hours should be good to go! That was the hardest one of the lot wasn't it?

Yep, I agree that stage 3 was a killer (I also got 6 PBs, maybe that's a result of the workout design?)
I did stage 4 last night and although it wasn't as hard, I really struggled, as my legs felt dead after St3.
Stage 5 tonight then Thursday is a rest day for me. back in the saddle on Friday.

I thought it was disappointing that around 1,800 people signed up for the challenge yet 1,000 dropped out without completing Stage 1. The numbers have been pretty steady after that though.

Cheers,
MarkP

I'm having my rest day Friday so that I am rested for the weekends final 2 stages. Stage 4 for me was OK except during the many sprints near the end I couldn't hold on to the lower efforts but managed the sprints, was exhausting though but thoroughly enjoyable.

Maybe I am a bit strange but when I'm riding the stages and the TR words come up I actually picture in my head either the peloton or the breakaway, could be midlife crisis time!!! lol

michaelede

Totally screwed up my eating before stage 4, stuffed a malt loaf and a couple handfuls of cashews before I got on the turbo. My appetite is ferocious at the moment and I am putting on weight like I know that a famine is coming once I start I just can't stop, it has been pretty much like this since I started upping my carb intake (I like to "maintain" on a fairly low carb diet)
Anyway long story short stage 4 was hell, body didn't willingly do anything until about 40 minutes in (pretty much when the stomach pain left) Still managed to hit my targets at 100% but seriously wondering if I can carry on at that level. At no point did it feel good or "fluid".

cerv50

Stage 6 is the toughest yet that's for sure! I rode with everything I had left in me but think I may have let the team down a bit, sorry everyone I have noticed that after sprint efforts my recovery time is very slow, anyway of improving this?

Here is my effort for today

http://www.trainerroad.com/cycling/ride ... dc-stage-6

Rest day for me tomorrow as don't reckon I would be able to complete all 8 in a row, then hopefully come back fighting on Saturday

steve6690

Just done stage 5 which was fairly easy. Not looking forward to Stage 6 tomorrow, especially as I'm on nights tonight and tomorrow.
Cerv50, do you get protein into you straight after your workouts ?. I neck some whey and then have a carb-rich meal half an hour later.

michaelede

Stage 5 done. Not exactly pleasant but doable. Unfortunately got to do stage 6 @ 5 am tomorrow less than 12 hours after stage 5 Hope I get a good nights kip!

bisoner

I've just done stage 6. It was tough and I nearly buckled in the last 20 minutes but the psychological effect of a gel pulled things together. Gels on a turbo session is just wrong under normal circumstances but it caught my eye in my moment of weakness!!

I did plan on having a day off tomorrow but stage 7 looks the worst of the lot so I don't want to dwell on it for too long. Thankfully, I've been working at home this week so my lunch of rice, salad and an omelette and then doing the stages around 3-4 hours after seems to be working well. I'm also drinking ridiculous amounts of water through the day. Ground down nuts and seeds on most things (great in porridge). I'm also drinking milk or chocolate milk once I'm off the bike. Quality meal soon after I've had a shower.

I was expecting to have a nightmare this week but it's actually gone OK, so far.....

cerv50

steve6690 wrote:

Just done stage 5 which was fairly easy. Not looking forward to Stage 6 tomorrow, especially as I'm on nights tonight and tomorrow.
Cerv50, do you get protein into you straight after your workouts ?. I neck some whey and then have a carb-rich meal half an hour later.

Diet whey protein pretty much as soon as I get off the bike and have caught my breath, then a meal as soon as practical but if this is going to be more than a couple of hours then I usually find something to eat straight away. I have actually put on weight this week and apart from the SiS drinks during the stages (normally turbo with water alone) and an extra protein portion hour before bed my intake has been as usual. I expected to lose loads this week with the extra efforts/calories burnt. I started the 8DC challenge at 90% of my FTP due to a recurring knee/muscle injury but have increased that by 1% per day up to stage 5 when I went up 2%. Stage 6 was at 97% and 7 will be at 99% so hopefully I can do the final at 100%.

I did an experiment on stage 5, means nothing but I measured my thighs prior to the session and then after in exactly the same place and they grew a whole inch with the extra blood in them!

Going to make the most of my rest day today and ingest a few more calories to hopefully aid a better effort in the last 2 stages. It hasn't helped with the rise in air temperature this week as its so hot in my training room even with the fan on full blast and window and doors open.

Good luck to all those riding today

spinndrift

I didn't think stage 6 was as bad as I thought it was going to be but I think a lot of that was down to my legs coming back as they disappeared after stage 2.

So far I've not had a rest day or adjusted my FTP so I'm really happy with myself all things considered.

cerv50

Not going to go on too much but any ideas why after a day of complete rest and good nutrition yesterday, today's Stage 7 effort was my worst yet? My legs are shot to pieces and I am surprised I managed to finish the 70 minute session. Here are the depressing details

http://www.trainerroad.com/cycling/ride ... dc-stage-7

spinndrift

I'm all finished now as completed stage 8 this morning.

Stage 7 was fun as my turbo tyre let go and the carcass failed when doing the circuits at the end.

michaelede

Stage 7 completed, bloody hot in the garage. Really didn't enjoy the sprints at the end but apart from that once I was about 20 minutes in it didn't feel too bad. Amazed that I might be able to complete this at 100% (with a revised upwards FTP after stage 2) I guess that means I really need to push harder on the FTP tests. Managed 2 PB's which was nice.

http://www.trainerroad.com/cycling/ride ... DC-Stage-7

Cerv50, no idea why you struggled today, your HR certainly indicates you have been working hard. Nothing silly like wrong pressure / wrong resistance setting / tyre dragging on something? First day of the ToS earlier this year my tyre was touching the floor and I put it down as a REALLY bad work out but didn't know why, although I was working hard could generate no power, next workout I realised the turbo was broken and allowing the wheel to touch the floor.

Anyone planning on buying a jersey at the end?

cerv50

FINISHED!! at last and went all out at the end...

I would like to thank all those at TR who read this for a great week of pain and enjoyment, I for one really enjoyed myself, Mrs isn't that pleased with the amount of washing I have generated and the mood swings LOL.

Also well done to everyone who completed all 8 stages, especially those who did it at 100% of their actual FTP