Desperately Seeking CTL

Training with Power Explanations

"The chronic training (CTL) load simply represents your long term tolerance to a given relative training stress. " AC

"Training Stress Score represents a number combining the volume and intensity of a given ride to give a summary of how “hard” the ride was in an overall sense." AC

The image above is a reflection of my training effort this season. 2009 has been a really tough year for me with life events and work load levels being higher than normal. The best part of my season was in January into February. During these months I was able to stay consistent with my training. The chart reflects that my CTL (chronic training load in blue) was down, but that is only because the chart is not reflecting the previous months (the chart reflects this season only). My CTL in those two months was actually high and were going up even more. How that played out on the road was amazing because in March when our group rides were starting to pick up I could hang with just about any fast pace the group dished out.

In April you can see by the gaps in the light blue bars that my training had gaps due to working overtime and then I went into a slump in my road rides both in trying to hang with the group or in goal events like 3 State 3 Mountain. Skip ahead to October and work overtime and general stress picked up again. As a result training went down to being inconsistent. Once again I am struggling to hang with the group pace in reality and as reflected in the Performance Management chart with some recent gaps in training load and the dark blue line taking a dip.

This past week I have made a extra effort in my work schedule trying to at least get into the gym at 5 am to train and to get in a minimum of 30 minutes of high intensity intervals before going into work early. In just a week or two of making this effort I can feel a slight improvement in my fitness on the road. I was able to hang with the front (faster) group just a little bit longer, but still dropped off in the last miles.

I am desperately seeking ways to improve my training load thus add some daily TSS and improving my CTL. In my short time of training with a power meter I have observed that the WKO+ chart is a real life view of my performance on the road noted by how much training effort is applied. What I see on the chart is actually taking place. Train consistently with focused effort in the the sweet spot and I think I have a chance of having a good 2010 season as a club cyclist in the "B" group. My work project deadlines look tough for the remainder of the year and with this economy I feel blessed to have a job so that has to take priority, but I hope to squeeze in a daily dose of quality time on the saddle and hope to see some incremental improvements. Because my time is limited there is only one choice of training for me and that is short duration high intensity intervals.

Peter's Birthday Ride

Garmin Connect Ride Data

The Ride: Today is Peter's birthday so it was a pleasure to be out riding with Peter and the gang for another brisk paced ride. The first half we were only going a moderate pace, but after the store stop the group picked up with Rick, Don and some others turning it up a bit. My goal was just to hang on. Our group was split with about 10 guys in the front group sustaining some good speeds on windy highways. The was a constant change on the front with people trying to stay fresh for the end. About 6 miles out I started feeling it and had to pull out, but later Edgar just about pulled us back up to the lead group. Once road pitched upward a little that was about it for me. It was a good day for cycling with the group. Thanks to Diane for taking us on some new roads and changing it up a little.

Group: There were probably about 20.

Route Description: flatter roads for the brewery.

Nutrition Intake During and after the Course: (2)24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's, (1/2)Cliff Bar, (2) Accel gels, (1)Post Ride 30gram whey protein drink

Weather: Sunny, cool start in the low 50's but warmed up to the 60's at the end. I was overdressed for today. The people predicted rain to be moving in and cooler temperatures, but they were wrong.

Training Goal: I knew this would turn out to be a brisk group pace today. My goal was to stay aerobic and consistent. I feel like this was accomplished and my intensity factor was right on the mark for what I hoped.

Physical Condition: A little tired from training all week.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (122 watts):
Duration: 3:03:53 (3:35:36)
Work: 1337 kJ
TSS: 151.4 (intensity factor 0.706)
Norm Power: 162
VI: 1.33
Distance: 53.5 mi
Min / Max / Avg
Power: 0 / 570 / 122 watts
Cadence: 29 / 244 / 78 rpm
Speed: 2.3 / 35.1 / 17.6 mph
Pace 1:43 / 26:06 / 3:24 min/mi
Hub Torque: 0 / 430 / 52 lb-in
Crank Torque: 0 / 839 / 137 lb-in

Comet - More Power Please

Garmin Connect Ride Data

The Ride: The first part of the ride I was not pushing the intensity too much. There was a lot of foot and bike traffic as to be expected on a popular bike path with a day this great. I should have went to the brewery, but it was still a great day. The bike path is still blocked off at the Hiram crossing so at the 15 mile mark I had to turn and go back. That is when the pace picked up for me. There may have been a tail wind, but my legs were feeling better and there was a guy that was pushing a pretty hard pace. I finally went on around and tried to keep my intensity level up, but like yesterday my IF turned out to be lower than I expected. With that many people out on the path it becomes too risky to be riding all out and put some of those people in harms way. That is why I should have went out to the brewery so that I could let it loose and not worry about anything. Oh well maybe the next Sunday ride opportunities I will just stick with the brewery.

Solo: Solo for the most part except a couple a moments I was near someone and drafted a guy a couple of miles until I got an opportunity to go around.

Route Description: Flat bike path.

Nutrition Intake During and after the Course: (1)24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's, (1)Post Ride 30gram whey protein drink and 1/4 Cliff bar

Weather: Sunny and low 70's. Started with shorts, short sleeve jersey, short finger gloves.

Training Goal: No specific goals. Just ride.

Physical Condition: A little tired from training all week, but still a good day for cycling.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (130 watts):
Duration: 1:40:39 (1:42:14)
Work: 778 kJ
TSS: 68.2 (intensity factor (IF) 0.641)
Norm Power: 148
VI: 1.13
Distance: 30 mi
Min / Max / Avg
Power: 0 / 539 / 130 watts
Cadence: 29 / 244 / 77 rpm
Speed: 0 / 28 / 17.8 mph
Pace 2:08 / 0:00 / 3:22 min/mi
Hub Torque: 0 / 256 / 50 lb-in
Crank Torque: 0 / 895 / 148 lb-in

BBC Metric Route

Garmin Connect Ride Data

The Ride: I had a plan before the ride and hinted to Peter, Jamie and Diane that I would potentially be riding my own pace so when the group started I went ahead after a mile or so and started pacing myself based on the power meter. I was riding solo until Keith Kudlac and Keith Bolton pull up and not too far behind them the group caught me. I stayed mixed in with the group until the store stop, but not long after starting again my legs were feeling the fatigue from training this week. I kept thinking about my solo training on Sunday after church and that I hope to have enough in my legs for a solid effort. I ended well after the group, but I believe when I sum up the week I am very happy with the today's effort. The group looked strong as usual. Everyone appeared to be holding a brisk pace. The weather today was absolutely great so it wasn't much of a struggle for me to be riding solo and soaking up some much needed vitamin D from the sun's rays.

Group: There were probably more than 20 at the start, but the group broke apart. Some were riding shorter miles. I was riding solo for many of those miles, but enjoyed riding with the group when I was able.

Route Description: Rolling hills and flat sections.

Nutrition Intake During and after the Course: (2)24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's, (1/2)Cliff Bar, (2) Accel gels, (1)Post Ride 30gram whey protein drink

Weather: Sunny, cool start in the low 50's but warmed up to the 70's at the end. Started with shorts, short sleeve jersey, long sleeve base layer, short finger gloves and it felt great.

Training Goal: I wanted to stay in or around the lower L3 zone (tempo), but I ended with a 0.67 IF. I was short of making my goal. I knew I was starting to struggle a little in the last 20 miles. My legs were just a little too tired from training this week. The interesting thing about the power meter is being able to see when you are working or not. You can really see that riding in the group in a draft the effort really falls off. It is also amazing to use the power meter as a guide, whether it be solo or group and see how much you are really training. Today my goal was to feel as much of those 67 miles as I could feel and I believe that I felt most of them.

Physical Condition: A little tired from training all week, but still a good day for cycling.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (120 watts):
Duration: 3:53:27 (4:17:34)
Work: 1669 kJ
TSS: 174.2 (intensity factor 0.673)
Norm Power: 155
VI: 1.29
Distance: 67.7 mi
Min / Max / Avg
Power: 0 / 601 / 120 watts
Cadence: 29 / 244 / 78 rpm
Speed: 2.4 / 34.1 / 17.6 mph
Pace 1:46 / 24:46 / 3:25 min/mi
Hub Torque: 0 / 390 / 51 lb-in
Crank Torque: 0 / 902 / 134 lb-in

Riding With Gayle, Gloria & Nancy

Gayle, Gloria and Nancy

Garmin Connect Ride Data
The Ride: This weekend was one of those where the main group was apart doing different things. Many were not even biking at all, but there were also a number of people that had different goals and start time requirements. There was at least 4 ride options available. My option was to start at 10 am and enjoy perhaps one of the last 70 degree days for this season and to me it was a good choice. I started in shorts, base layer, short sleeve jersey and enjoyed the day. Joining me was Gloria, Gayle and Nancy and we had a very good day on the bikes. The pace was a bit more tranquil, but with this type of weather and facing the colder days ahead it was nice to slow it down a little and enjoy.

Group: Gloria, Gayle, Nancy and me

Route Description: Rolling hills, flat sections and one moderate climb with a technical descent.

Nutrition Intake During and after the Course: (2)24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's, (3/4)Cliff Bar, (1) Accel gel, (1)Post Ride 30gram whey protein drink

Weather: Sunny, light breeze, mid 50's at the start and a awesome 72 degrees at the end.

Training Goal: Enjoy the weather and the group. Stay aerobic and at a moderate intensity level.

Physical Condition: lower back strain earlier in the week, but everything else was good.

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter.

Power Data:
Entire workout (108 watts):
Duration: 3:34:13 (3:53:18)
Work: 1377 kJ
TSS: 153.2 (intensity factor 0.658)
Norm Power: 151
Distance: 57.0 mi
Min / Max / Avg
Power: 0 / 602 / 108 watts
Speed: 2.5 / 33.6 / 15.9 mph
Hub Torque: 0 / 369 / 52 lb-in
Crank Torque: 0 / 699 / 128 lb-in

Pop Goes The.........

You would think with the title and activity of this blog that my biggest addiction is cycling, but the truth is lifting weights has been my biggest addiction for the past 27 years. Of course I have seen my better days in the gym. Back in the 90's I was able to use fairly heavy weight for my size. Now days I suppose I do more of just maintenance type of lifting compared to those old days of real strength training. From fall to the first of the year I attempt to do a strength training phase if my body can hold up. Unfortunately sometimes it does not.

On Monday I was quickly reminded that my better days are over, though in stubbornness I still keep trying. My warm up using the Cybex leg press went okay. I went up to (12 total) 45 pound plates as a warm up for squats. I then moved over to start squats. The first few sets of squats were just 135 pounds x 10 just to get the feel of the bar and look at my form. I go through a particular ritual before starting to go up to the heavier weights. The second warm up set I went up to 185 and felt a little something in my lower back so I did a repeat with 185 (normally a fairly light weight for me). I think it was on the eighth rep coming out of the bottom I leaned slightly forward. Probably not even noticeable to the eye, but I knew it and felt that spot in my lower back give.

I cannot explain it but I knew right then it was not good. Immediately pain set in and through the rest of the day it was getting worse. Monday evening I got on my inversion table and that helped a tremendous amount. Tuesday morning I did a spin class very lightly to get some motion in the area, stretched my hips and hamstrings and then stretched again that evening. Wednesday I spent some time stretching in the morning and then went to my chiropractor at lunch. He did a side posture adjustment and "pop" instant relief. Sweet relief, but my back is still tender so I need to reevaluate this strength training phase. I was able to hold in the 200's watts on the bike trainer on Tuesday evening so I think cycling for this weekend is on and I expect to train legs (lightly) this coming Monday and then start trying to ramp up the weight again.

Say Hello To Windy

Garmin Connect Ride Data

The Ride: As I pulled into the brewery parking lot David and Paula drove up to say hi before leaving. They mentioned the wind factor while riding and I tried to talk them into riding with me, but they were not fooled by my plot to have them cut the wind for me. :-)

With a slightly cool wind but sunny skies I decided a long sleeve base layer, short sleeve jersey and shorts would be enough for this day. Rolling out I was feeling the wind from the start, but I was just as excited to be out on the road. As a cyclists knows the day is going to be good (being facetious) when the leaves are blowing toward you as you cycling toward them. Once my legs warmed up the entire ride seemed to be very nice despite the wind. There were moments of cross winds that I felt as if I could just lay my right shoulder against it like a wall. There were times when the wind calmed and it felt as I was just gliding along smoothly. In the last few miles I was wishing I had another hour to keep spinning along. It is one of those day when you don't expect to see high average speeds, but the work out was just as good. Like they say a watt is a watt and it sure beats sitting on the trainer.

Solo: Solo cycling the full route.

Route Description: Marked BBC 31 mile course with rolling hills

Nutrition Intake During and after the Course: (1) 24oz. bottle with Hammer Heed/10grams Glutamine and BCAA's

Weather: Sunny, 61 degrees, with 10 mph winds most of the ride seemed to be head winds

Training Goal: Just ride ( I wasn't trying to push hard )

Bike and Gear Used: LOOK 585, Garmin 705, Powertap Power Meter. First time to try Conti GP 4000S tires and they felt pretty good for both lack of rolling resistance and cornering.

Power Data:
Entire workout (140 watts):
Duration: 1:52:59 (1:53:54)
Work: 937 kJ
TSS: 91.7 (intensity factor 0.701)
Norm Power: 161
VI: 1.16
Distance: 31.3 mi
Min / Max / Avg
Power: 0 / 592 / 140 watts
Cadence: 29 / 244 / 76 rpm
Speed: 2.2 / 35 / 16.8 mph
Pace 1:43 / 26:49 / 3:34 min/mi
Hub Torque: 0 / 389 / 63 lb-in
Crank Torque: 0 / 895 / 164 lb-in

Rain - Will It Ever Stop?

This short boring video is a reflection of how exciting it really is sitting on this and pushing yourself for an hour. Unlike riding outdoors for many miles and hours the minutes seems to tick away very slowly while sitting on the trainer. Winter is coming I better get used to it. There will be many winter hours to endure and push the intensity.

Ride: We had planned our annual (would have been my 2nd time) trip up to Mineral Bluff, Georgia for the 3 State Fall Colors ride. A great 64 mile ride with about 6,000 feet of climbing, but once again rain moves into Georgia for Saturday. The ride is postponed until Sunday and I attend church so I will not make the trip this year. I will miss the gang this weekend.

Trainer: Early this morning I woke up to the sound of rain on the roof so I knew I had to get myself psyched up for time sitting on the trainer. My goal before the ride was to try 3 sets of 20 minute intervals on the Kurt Kenetic trainer. The first interval my legs felt pretty good. I was well within my upper L3 zone for the first 20 minutes. I am not sure what happened on the next 2 intervals. Maybe it was overheating and lack of fuel because I was going on virtually an empty stomach, but the next two were a real struggle. Kind of embarassing to post my WKO+ data so I am not going to post it this time around. I suppose at the end it was still a decent workout.

I hope to get out for a Sunday afternoon ride tomorrow.