Caporegime
Urgh, got a cold, so no riding to work yesterday or today. Will need to catch up some miles at the weekend.
Road Cycling
- Thread starter FrenchTart
- Start date
Fixed all the rattles last night. Turned out it was the internal routing for the derailleurs. A few small pieces of sponge and some strategically placed tape and I can't hear a peep out of them now 
When you are wondering how you can possibly still be under recovered and then actually pay attention to your TSS and realise it's near on for 500 over the last 8 days
Does anybody here who uses Power or Virtual Power use the TSS and IF metrics to guage recovery at all?
When you are wondering how you can possibly still be under recovered and then actually pay attention to your TSS and realise it's near on for 500 over the last 8 days
Does anybody here who uses Power or Virtual Power use the TSS and IF metrics to guage recovery at all?
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Soldato
If it is the same cold I still have the back end of, you probably won't want to go near your bikes for ~3 weeks.
Edit: The Boarman CX Team, with 1x11 and hydraulic discs is a cracking buy for £799.20, in the Halfords 20% sale.
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Cold ridden here too... went for a short spin this morning after 3 days off but didn't want to put HR too high.
Saw that bike... £720 with BC Discount too! Though as most of my riding is road I'd imagine I'd spin out pretty easily with only 1x11. May have to go test ride it.
Anyone got any recommendations for Bluetooth wireless earphones? Preferably with ear hooks so they stay in and no wind noise. I bought some cheap ones from Amazon last week and took them on a closed road circuit (wouldn't use them on the street) but could hear far too much wind noise
Went out last night for a loop and tackled a CAT3 I'd been eyeing up for a while. Really good training for me as it concentrates something I'm needing work on - long steady climbs & descending. ~20 miles with ~1500ft elevation. I was 1 minute 30s faster up the climb than my goal (14mins vs 15:30) which I'm quite chuffed with. I extended the route along an undulating section before the real climbing, was just trying to loosen my legs and ended up with a 4th overall. If I have time I'll do a balls out sprint along it and try for the KOM! 
The long descent into and through Norton was good fun, but being later in the evening with dark glasses and many shadows under the trees I had to take it fairly carefully as I wasn't sure of the road surface. Only noticed (and avoided) 1 pothole so I know I can do that harder & faster again!
I really want a crack at Stonewall next but I am running 'out of time' as we're away next weekend (30th) and then hopefully moving the weekend after (6th) into our new place (woohoo!). So this weekend is my only real chance (can't do big rides in the evenings due to early starts/late finishes) so we'll see what the weather has planned... Saturday I'm going for my bike fit (on a Roubaix) so they can confirm and order in the Diverge for me. I'm going to have to skip a couple of goals on Gospel & Dorstone but can easily do those after the move.
Don't they become quite awkward with long valves when flat & trying to attach a pump?
General question to everyone - what grease is best in freehubs, is using the same general thin stuff I'm using on everything else suitable? How about for wheels & bearings?
The long descent into and through Norton was good fun, but being later in the evening with dark glasses and many shadows under the trees I had to take it fairly carefully as I wasn't sure of the road surface. Only noticed (and avoided) 1 pothole so I know I can do that harder & faster again!
I really want a crack at Stonewall next but I am running 'out of time' as we're away next weekend (30th) and then hopefully moving the weekend after (6th) into our new place (woohoo!). So this weekend is my only real chance (can't do big rides in the evenings due to early starts/late finishes) so we'll see what the weather has planned... Saturday I'm going for my bike fit (on a Roubaix) so they can confirm and order in the Diverge for me. I'm going to have to skip a couple of goals on Gospel & Dorstone but can easily do those after the move.
Ah fair enough, only 'long' valves I've had were threaded but had seen them available unthreaded. I tighten my valve nuts against my carbon rims but only slightly tighter than 'finger tight'!
Don't they become quite awkward with long valves when flat & trying to attach a pump?
Had thought it odd that the freehub would come with grease so thick it would cause chain skip!
General question to everyone - what grease is best in freehubs, is using the same general thin stuff I'm using on everything else suitable? How about for wheels & bearings?
Nope but I really need to start as I think me 'feeling my form' being good/bad is mostly down to my fitness and fatigue as it closely matches the Strava Fitness & Freshness chart (which is the only real thing I have as I don't log TSS).
Probably the best place, although it looked like a dive when I walked past last summer, you'll fit in wearing Rapha. Just make sure you take a fixie to pose with!
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I've set up a TrainingPeaks free account which gives a PMC (Performance management chart) in additional to showing cumulative metrics on a weekly basis, including TSS.
The PMC shows Acute Training Load (ATL), Chronic Training Load (CTL/Form) and Training Stress Balance (TSB).
Safe to say as I suspected my TSB is rock bottom and ATL sky high, explains why 'shut up legs' isn't doing the trick at the moment
I always used to manage/regulate volume in the gym so it seems silly not to do the same with cycling. It's frustrating when you can't perform but want to.
Longer term view
Red dots = TSS
Blue dots = IF
Pink line = ATL
Blue line = CTL (Fitness)
Yellow line = TSB
A negative trend for TSB between -10 & -30 is the norm for periods of training and progression but much over this is supposedly burnout territory. For reference I've been knocking on near -50 at the two lowest points, waaaaah
Good article based around a training camp/block, which you can just apply the same principles to your weekly/monthly riding if periodised:
http://home.trainingpeaks.com/blog/...t-chart-to-maximize-your-spring-training-camp
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Soldato
http://road.cc/content/news/198149-driver-who-paralysed-72-year-old-cyclist-fined-£80
I'm kinda peeved by this.
I'm kinda peeved by this.
Soldato
£80 fine for paralysing a poor bloke? So wrong!
Caporegime
Don't worry, Theresa May has said there'll be a review of sentencing for motoring offences 
Utterly shocking but after reading a few comments you realise it's not 'injustice' as such, just the lack of law regarding dangerous driving that causes injury. Ours laws lack a 'Causing grievous bodily injury by dangerous driving' conviction (like most other places, this title taken from Northern Ireland).
The courts hands were tied by what the prosecutors were pushing for - the crime of 'dangerous driving' carries a statutory maximum value (unsure what amount this is?) and I guess the awarding of points. Although Wikipedia actually says 'will result in a mandatory disqualification if the offence took place in the United Kingdom proper' so I'm not quite sure how the points side of things then work as after disqualification you effectively get a 'new' licence once you pass a test again? Or do the points carry over?
Don't worry, Theresa May has said there'll be a review of sentencing for motoring offences
Sounds good. Theresa May for President! Wait, wut?!
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Soldato
The PMC is very useful but unless you seed your CTL (i.e. start from an estimated CTL value based on riding to date) when you start using power, you will get crazy troughs and spikes for the first 45 days or so until you have enough data for it to stabilise. After that it becomes more useful and you can start working out how much training stress you can handle when building, and how to manage fatigue around key ride or race days.
I've had my TSB down below -40 but only on riding holidays. No way I could've gone to work in that state. Literally a day of ride, home, eat, nap, eat, sleep!
Yep, it's a bit annoying to have no established CTL value already but (once I've actually done some work today
) I'm going to backdate and populate to the start of the year if I can using HR-TSS.I did have a week's riding holiday in June so it'll be cool to see how that affected things, if it all works that is.
Very useful free tool
Literally couldn't even hold 150w the day after last Saturday's big ride, right at one of the lowest TSB points
Physically I feel fine, no DOMS, not tired etc. Wondered why I was fading so quickly on Tuesday intervals outdoors. I'm sure heat played a part but more than likely a high ATL too.
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Think I remember Thomas having tons of useful info and stuff he was logging (around TSS values so he could be fresh for racing), so he could be a good one to chime in/ask!
Checkout the power/weight thread the first few pages I psoted heaps of stuff on PMC charts etc.
Backdating is your best friend at this point Benny. But in a few months coupled with your own ability to read your body and compare that against your PMC it makes insane amounts of difference in managing your training.
Like OMS I got my TSB down to 30/40 range on a training holiday, could not sustain that level of fatigue in any other situation than purely training/eating/sleeping.
After the stage race at the weekend I was -21, could barely even maintain 180watts on the turbo for 30mins on Monday morning and this entire week has been big time recovery. I had to bin of a CP12 yesterday as couldn't manage still down around -14 TSB. I race/train well off around the -7 to +4 sort of range but this is so different for every person.
There is some handy calcs online for converting HR time spent in zone to TSS if you have commutes or rides on bike with no power meter.
Happy to chime in on ATL,CTL,TSS,PMC, TSB blah blah blah. I've poured 10's of hours into that shizzle.
Backdating is your best friend at this point Benny. But in a few months coupled with your own ability to read your body and compare that against your PMC it makes insane amounts of difference in managing your training.
Like OMS I got my TSB down to 30/40 range on a training holiday, could not sustain that level of fatigue in any other situation than purely training/eating/sleeping.
After the stage race at the weekend I was -21, could barely even maintain 180watts on the turbo for 30mins on Monday morning and this entire week has been big time recovery. I had to bin of a CP12 yesterday as couldn't manage still down around -14 TSB. I race/train well off around the -7 to +4 sort of range but this is so different for every person.
There is some handy calcs online for converting HR time spent in zone to TSS if you have commutes or rides on bike with no power meter.
Happy to chime in on ATL,CTL,TSS,PMC, TSB blah blah blah. I've poured 10's of hours into that shizzle.
Think I remember Thomas having tons of useful info and stuff he was logging (around TSS values so he could be fresh for racing), so he could be a good one to chime in/ask!
Oooo, hopefully he'll see this then. I've back filled May & June but now the PMC is telling me I'm just being a wuss
I've a group of high intensity rides with a drop in ATL and decrease in TSB but I'm far from as fresh as it's telling me. Oh well, I'll use it as a guide until I've got a longer trend established
That's awesome (well not the severe fatigue!
) but I'll swot up in the Power/Weight thread this evening and fire any unanswered questions your way.My current fitness/freshness:
Kinda indicates I should be fully recovered from my long/hard ride 2 weekends ago if I can keep clocking up my miles (~100 per week) my form/fitness shouldn't suffer too much until I'm back commuting start of August
Kinda indicates I should be fully recovered from my long/hard ride 2 weekends ago if I can keep clocking up my miles (~100 per week) my form/fitness shouldn't suffer too much until I'm back commuting start of August
My current fitness/freshness:
Kinda indicates I should be fully recovered from my long/hard ride 2 weekends ago if I can keep clocking up my miles (~100 per week) my form/fitness shouldn't suffer too much until I'm back commuting start of August
Nice
Which utility or plugin/extension is that? It looks a little more calming than the TrainingPeaks PMC...
Mine with some back filled data and roughly seeded ATL & CTL. No where near as fresh as it's now telling me... :/ TSB is the only line I don't agree with. Definitely getting stronger, fitter, faster and riding better. Just happen to be more ****** than ever right now too
Should probably mention I am in a moderate calorie deficit so recovery is obviously going to be affected to some extent, around 1 month in with a steady 1lb loss a week.
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Caporegime
Holy Jackson Pollock, batman.