Team BKool CycleChat

[AAAC 76C]

Hi Geoff

I'll be back from my Jols late Sunday so will try a go at it on Monday. I'll try use Jamie's time for starters.

I'm afraid all this Baclava has settled on my hips....
Looking forward to returning.. honest..

Cheers

Jim

Shouldn't you wear that on your head?
Perhaps you got the wrong size!

 

[Whorty]

Thanks for the coaching @rob01792 during my HIIT session tonight. Really feeling it now. Reaching 600 watts was a surprise to me for sure!! i shall be doing that session again in the future - 15 minutes of effort and I feel as tired as a 50 minute chaingang

 

[rob01792]

Thanks for the coaching @rob01792 during my HIIT session tonight. Really feeling it now. Reaching 600 watts was a surprise to me for sure!! i shall be doing that session again in the future - 15 minutes of effort and I feel as tired as a 50 minute chaingang

you done well Im thinking of giving HIIT session ago would u change anything like no of laps rest sprint duration etc
did u set it up so bkool told u when to sprint rest

 

[Bored Man]

Shouldn't you wear that on your head?
Perhaps you got the wrong size!

 

[Whorty]

you done well Im thinking of giving HIIT session ago would u change anything like no of laps rest sprint duration etc
did u set it up so bkool told u when to sprint rest

I tried to set it up without ghosts or bots but I coudln't remove them. Didn't really bother me but I guess might have influenced the numbers slightly. Having no password means others join too, but again not too bothered by that.

As for how i did it, i just sprinted 1 lap rested 2. At one point I was shattered so I had a 3 lap rest, but then I tried to sprint the final 2 laps. It would be nice to get to the stage where I could sprint 1 rest 1, or sprint 1 and hold maybe 200 watts for the 2 'rest' laps. All something to work on for me. Definitely a good workout though - used the legs muscles in a different way and a good lung buster.

 

[AAAC 76C]

I'll be well ready for the 'Goats' when I get back from two weeks in the Caribbean, I normally spend a good time in the gym concentrating on strength specific weights, kind of my off season training.
But this year I decided to take a weight loss bug on day 2.
I will never complain about constipation again!
Mind you, day one I went for skin !oss, one of the downsides of indoor riding, no pre-tan warm up.

PS. Good men's Worlds TT, I was routing for Vasil but ..... spoiler control on!

Edit. Felt a bit of 'trapped wind' when I was in the pool today and I was going to let it go but decided that was not a good idea seeing I'm not fully over the weight loss bug

 

[AAAC 76C]

 

[Ryan lawman]

Ryan is a lightweight, literally not in drinking terms, and he lives in the mountains so it should rightly be his speciality.
Perhaps he uses a bike in the winter instead of a ski lift to hone his gift!

well in summer I do a bit of MTB racing here in the Baverian Alps . Here is a strava link to a standard marathon around here . And in winter its ski touring or bkool /zwift to keep in shape .
https://www.strava.com/activities/599581781

 

[BILL S]

Edit. Felt a bit of 'trapped wind' when I was in the pool today and I was going to let it go but decided that was not a good idea seeing I'm not fully over the weight loss bug

I was once in a similar situation but as I was in the Med rather than a swimming pool I wasn't as careful as you were. Suffice to say that every shoal of fish in the vicinity appeared almost immediately and I thought I was being attacked by piranhas.

 

[Ryan lawman]

Winter

well in summer I do a bit of MTB racing here in the Baverian Alps . Here is a strava link to a standard marathon around here . And in winter its ski touring or bkool /zwift to keep in shape .
https://www.strava.com/activities/599581781

 

[Whorty]

These are my power and speed peaks and troughs following the HIIT session I did. Peaked at 600 watts Top speed about 60kph.

 

[AAAC 76C]

well in summer I do a bit of MTB racing here in the Baverian Alps . Here is a strava link to a standard marathon around here . And in winter its ski touring or bkool /zwift to keep in shape .
https://www.strava.com/activities/599581781

Ski Touring, best done with a Bergen on your back, your best friend across your chest and pulling a pulk.
For good measure throw in a few snow shoe sprints (uphill to make it hard). Those were the days!
Almost forgot, for recovery you have to dig a hole in the snow and live in it for the night then get up in the morning and start again.
More fun was rarely had unless someone had a spare BV to tow you along at increasing speed until someone came a cropper, preferably at the front, and took everyone else out hopefuly breathing some teeth on your SLR (showing my age) on the way down. Luckily the SA80 had a sking specific sling and tucked away more neatly.

 

[theboxers]

I tried to set it up without ghosts or bots but I coudln't remove them. Didn't really bother me but I guess might have influenced the numbers slightly. Having no password means others join too, but again not too bothered by that.

As for how i did it, i just sprinted 1 lap rested 2. At one point I was shattered so I had a 3 lap rest, but then I tried to sprint the final 2 laps. It would be nice to get to the stage where I could sprint 1 rest 1, or sprint 1 and hold maybe 200 watts for the 2 'rest' laps. All something to work on for me. Definitely a good workout though - used the legs muscles in a different way and a good lung buster.

That was a hard looking set you did . I tried something similar last year and went bang after about the 6th sprint.

As much as I like the numbers I generated. I was looking to get a bit more of a sustainable level of power. I decided to go for lower power levels, but holding them for longer. Doing sprint are great for the confidence. But, for me, I burnt out quickly. Doing a longer interval at a lower power, but much higher than my FTP, meant I was able to sustain a higher power on normal sessions for longer.

Here's one from last year
http://www.bkool.com/bkoolSessionHistory/showSessionSummary/1296002
it was 3 on 3 off.

This is what I was struggling to hold last year for 3 laps (about 70 seconds). Now I am complaining that it is not hard enough in a 2 min on 2 min off system . I got a 2 on 1 off velo session scheduled, with a slightly higher wattage for the on section, for the end of the week . We'll see how it goes .

Next up could be, 3 min @ 275w x 1.5 min @ 120w x 5, rest 5, repeat first set.

 

[AAAC 76C]

I was once in a similar situation but as I was in the Med rather than a swimming pool I wasn't as careful as you were. Suffice to say that every shoal of fish in the vicinity appeared almost immediately and I thought I was being attacked by piranhas.

As close as you want to get to a fish enema.
Had you been eating banana you would probably have got one.
By the way did you pipe 'ditching gash over the aft bow' for safety reasons?

 

[Whorty]

That was a hard looking set you did . I tried something similar last year and went bang after about the 6th sprint.

As much as I like the numbers I generated. I was looking to get a bit more of a sustainable level of power. I decided to go for lower power levels, but holding them for longer. Doing sprint are great for the confidence. But, for me, I burnt out quickly. Doing a longer interval at a lower power, but much higher than my FTP, meant I was able to sustain a higher power on normal sessions for longer.

Here's one from last year
http://www.bkool.com/bkoolSessionHistory/showSessionSummary/1296002
it was 3 on 3 off.

This is what I was struggling to hold last year for 3 laps (about 70 seconds). Now I am complaining that it is not hard enough in a 2 min on 2 min off system . I got a 2 on 1 off velo session scheduled, with a slightly higher wattage for the on section, for the end of the week . We'll see how it goes .

Next up could be, 3 min @ 275w x 1.5 min @ 120w x 5, rest 5, repeat first set.

Pre starting, I was thinking I'd be sprinting for about 450 ish watts, but @rob01792 had other ideas and kept egging me on, and well, who doesn't like a challenge. Bit like my old body building days when your spotter gets you to push out one more rep Really pushed hard, but now at least I know I can get to 600 watts and still pedal afterwards so, need to move on to the next stage now and no excuses.