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@TTM Recenly i did a 5 min PB of about 118% of my FTP. I reckon normally i only hit around 112-115% though. I felt like i was about to die after doing the 120% effort.*
It's when i get to shorter digs, like 1min or less, where I have NOTHING. A true diesel.

Sounds like you need to re-think your life - get a job you don't give a shit about, get a divorce, and drop your kids into the adoption centre and train all day. I'm sure you will lead a more fulfilled life..!

*thinking about it, this is indicative of my FTP being too low

You work very hard and are a good dad / husband.

I do not work very hard and am single.

And @Smallfurry that perfectly describes my 'races' (*sportives).

Or: first climb, leaders put in a big dig and drop me. Chug up the mountain at my own reasonable pace and cut the gap a tiny bit. Descend into valley maybe getting near the leaders after the climb.
The leaders get together in the valley and I'm not yet fully caught up.
Chug along valley on me todd while they vanish up the road in a nice group til the next climb.
etc etc.
Sliding down the positioning as the day goes on. Good times.

That 15 Feb ride was a piece of PM twattery unfortunately :-(

@skinny the high IF rides are probably turbo, where i could do a 50-60min session at IF of around .93

However, I have realised that in general i can ride at around 90% threshold for 3 hours or so, but my ability to hold outputs much above 110% is pathetic, and my very very top end is laughable.

The result of which results in some big TSS outdoor chugs, but if you put me into a sprint or anything involving lots of huge high output digs lasting less than a minute or so, I'd be about an hour off the pace

Coz why out of interest?

I have recently boosted it after re-testing.

Impressive that you lifted your CTL so high in mallorca and have kept it more or less where it peaked!? Or were you not riding much before that?

When I used to run i always found it way more brutal than riding and also got a low rTSS. Maybe you need to increase you threshold pace thingy in TP?

In other news, I bonked hard on a ride yesterday with about 90mins to go from home. Thankfully it was majoratively downhill on a long 2% drag (down Layham's etc from Westerham) but it was horrible.
I still feel shagged today despite eating well when back home and getting a reasonable kip. Don't think I've had a bonkover before.

Here's my shorter term PMC should you give a shite.

The spike a month or so ago was when I went to Tenerife. The biggest peak in ATL / crash in CTL was last august though where I hit a -105 TSB

Am trying to steadily pick up the CTL without going bonkers and without just racking up a load of junk. It's hard though when there's limited time to train and it's pants weather

Does maldextrin and the other weirdness that goes in gels go off or lose potency? I have some gels about 6 months past their date I dont wanna just bin.

I doubt I'll get sick from having them as they won't go 'bad' as such, but will they still be effective?

@skinny
@TTM

What are the basic benefits of WKO? I've seen TP are offering a deal on it (although that may have expired though). Am too lazy to start researching it

I use TP premium and have used GC briefly but found it a bit unweildy and complex. At the moment TP offers me basically everything i require but would be interested to know more?

We were all going uphill from orpington.... the brixton guys had an 80s throwback with no helmet and slickback hair?

Also was riding with / behind 5 or 6 Brixton CC riders up Cudham lane first thing (9am ish).... anyone? Skinny man with leg tatts

I DASd someone in a forum jersey at elmer's end at around 10am, you may not have heard? I was in 3/4 and a blue/green jersey

Rediscovered my love of fig rolls when riding today.

A pack of 10 is about 50p. Stick a load in a little baggie in your pocket and job done. perfect bite size carb parcels.

Having recently acquired an edge 1000, I'm now finding myself chasing @eyebrows up some of my most commonly ridden Kentish cols as he has the fastest segment times of those I follow

Literally and metaphorically chasing shadows

I always want proper food when riding in the cold like cake, bananas and flapjack etc. More comforting.

Yeh, something that's a steady-ish gradient at 6-10% or so i guess. For a 4min+ ish effort. In retrospect, Highgate West was perfect really. But not schlepping all the way up there!

When i have loads of time and am fresh doing reps of both sides of Toys Hill is a win.

This one?
https://www.strava.com/segments/434921

Looks good, but still involves the shite of getting down Anerley Rd, which can really destroy my mojo at times.

Had a faff about around College Rd et al. The speed bumps really cheese me off. I prefer Dulwich Wood Park, but it is a bit busy.

I used to really like doing Highgate West and Swain's when i lived Norf, but there doesn't seem to be anything of that kind of length and gradient close to home in Herne Hill / Crystal Palace. Frustrating as there's plenty of lumps and bumps, but none that seem to work for reppin' (that I know of)

Anyone here do College Rd (Dulwich) reps? Are they a good workout? Obviously what you put in is what you get out but y'know what i mean.... is it relatively quiet? Decent road? etc

Wanna get out on the bike this morning but CBA chugging through the shite of Crystal Palace to get to the lanes or spending ages getting to RP given i only have a few hours

You climb at <80rpm if climbing for 90mins in the Alps on a 36-28... Well, I do anyway!

I am very glad to see that i have provoked a healthy discussion / mild argument here.

From my experience, I have found that cutting back on leg work at the gym has definitely made me feel less comfortable pushing bigger gears on my bike, and i do think that the stabilising effects mentioned above of free weight squats etc does me good for core and back etc.
So whilst I'm not sure that it has had a hugely noticable positive effect from gym, I have sort of noticed the impact of not doing it. And i feel like my overall body composition and definition was better when making gym trips more frequent.
Note that my legs and ass are about the size of a 14 year old boy's.

But I do agree with the bigger gear /low cadence work to build strength. i did quite a lot of it before trips to the mountains last summer, and although it may not necessarily have made me more powerful, I certainly felt more comfortable grinding away in the saddle at a low cadence.

And @dan, i've been going to the gym for years on and off, but focussed more on legs from autumn. And yes, lots of protein after gym. Always some whey powder asap after and then a decent meal within an hour or so.

So, what are people's thoughts on gym/weights vs on bike work (i.e., low cadence stuff) for building leg strength?

I do some gym sessions for core and legs but only 1 or 2 times a week and so don't know if that's frequent enough to get the gains? It does make my legs feel in tatters though which suggests something good is coming of it. Knackers my riding the next day a bit though....:-/

My recent training has lead to a pleasing increase in cadence, but i feel like my already scrawny legs are losing strength by the day!

Some more Edge1000 questions...

i've paired my phone successfuly with the unit and it is working for uploads of files. i was getting text / call alerts when out riding but now they've stopped and only seem to come in when i stop the ride.... any ideas why?

2) i have set up time alerts in the activity profile notifications screen, but the edge is not giving me any noises / messages at all.... what am i doing wrong?

lastly, is it just me or is the touchscreen a bit pants with gloves? i'm trying to keep it smear free, which i guess doesn't help

*following

Thanks dude. But what i want is to build a course and then have all those segments on the edge, rather than going starring about 20 or whatever segments...

Hello

Edge 1000 / segment question approaching....

I recently got an Edge 1000 and was wondering, for getting segments onto the unit (so as to enable me to become another segment chasing berk), am i right in thinking that you can only do it by:

• starring segments in strava and syncing the edge
  
• creating a course in garmin connect and then uploading it to the unit (in which case all the segments on the course transfer to it)
  
  

Does it not work if you create a course in strava?
I was hoping that if you create a strava course then send the file to the edge, all the segments transfer across, but it seems not.
I know the solution would be to just create the course in Garmin Connect but from memory GC is total shite for building maps and want to avoid it if possible.

Ta!