Sunday ride, not riding EN style!
I know the rules, no power surges, consistent power, keep the VI low, etc. However, on my Sunday ride I've been riding a course around my house (meaning I don't have to travel) and it is cosistent rolling hills. Lately I've been just riding hard, standing on the hills, not riding EN style. But when I'm done my norm power is 80%-85%, and I rack up some nice TSS but I know I'm not to race like this. I've tried riding this route EN style and my numbers just come up low. Below is my last Sunday ride. What are you thoughts? Should I just travel and get my my in the way it should be? Just wanted to see what the house thought? I'm 8 weeks out of IM Louisville and I just want to make sure this is not hurting me.
Entire workout (153 watts):
Duration: 2:59:20 (3:04:12)
TSS: 196.9 (intensity factor 0.814)
Norm Power: 185
VI: 1.21
Distance: 48.587 mi
Min Max Avg
Power: 0 574 153 watts
Thanks,
Chad
Comments
Unless doing a RR or on raceday EN style is to as big a hurt on yourself as possible. Other than the fact that you may want to go harder that looks pretty good to me.
Unless you have little experience with long steady riding, you're probably better off with both the work hills offer, and the elimination of the hassle and time factors of driving to a ride. As Chris said, the RRs offer plenty of opportunity to get familiar with race pacing.
I usually end up with a VI in the 1.3 to 1.5 range on my rides because I love to hammr the hills. Same goes with my group rides. Putting the hurt on is what it's all about. Like others have said, come race rehearsal and race day, it's time to lock in to your watts and ride steady.
This is from my group this morning.
Entire workout (150 watts):
Duration: 1:20:11 (1:29:53)
Work: 722 kJ
TSS: 106.4 (intensity factor 0.892)
Norm Power: 214
VI: 1.43
Pw:HR: n/a
Pa:HR: n/a
Distance: 24.839 mi
Min Max Avg
Power: 0 646 150 watts
Cadence: 30 201 81 rpm
Speed: 2.2 32.7 19.2 mph
Pace 1:50 26:49 3:08 min/mi
Crank Torque: 0 932 155 lb-in
Peak 10min (226 watts):
Duration: 10:00
Work: 136 kJ
TSS: 22.2 (intensity factor 1.153)
Norm Power: 277
VI: 1.22
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.712 mi
Min Max Avg
Power: 0 640 226 watts
Cadence: 48 156 85 rpm
Speed: 13.2 28.3 22.2 mph
Pace 2:07 4:33 2:42 min/mi
Crank Torque: 0 716 225 lb-in
Peak 20min (204 watts):
Duration: 20:00 (20:55)
Work: 245 kJ
TSS: 39 (intensity factor 1.081)
Norm Power: 259
VI: 1.27
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.026 mi
Min Max Avg
Power: 0 640 204 watts
Cadence: 30 159 84 rpm
Speed: 2.2 32.7 21.5 mph
Pace 1:50 26:49 2:47 min/mi
Crank Torque: 0 763 205 lb-in
Peak 30min (196 watts):
Duration: 30:00 (30:55)
Work: 353 kJ
TSS: 53.1 (intensity factor 1.031)
Norm Power: 247
VI: 1.26
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.798 mi
Min Max Avg
Power: 0 640 196 watts
Cadence: 30 159 84 rpm
Speed: 2.2 32.7 22.0 mph
Pace 1:50 26:49 2:44 min/mi
Crank Torque: 0 821 196 lb-in
Peak 60min (176 watts):
Duration: 1:00:00 (1:03:33)
Work: 635 kJ
TSS: 91.7 (intensity factor 0.957)
Norm Power: 230
VI: 1.3
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.564 mi
Min Max Avg
Power: 0 646 176 watts
Cadence: 30 201 84 rpm
Speed: 2.2 32.7 21.0 mph
Pace 1:50 26:49 2:51 min/mi
Crank Torque: 0 932 177 lb-in
Aside from the whole burning the match thing, I just find grinding away late in a session - after having grinded away for ~2 already at the same # - is plenty hard enough. As well, it forces me to rehearse making decisions about how to negotiate certain hills or road characteristics while keeping numbers in a narrow-ish window. Pretty easy to do in the first hour of a ride, but it taxes one's discipline as it gets later into the ride. Good specific practice, I say.
I should also mention that I'm not really training for a specific long course race this year. Just having fun. Last year in my build up to Racine, I rode steady most rides for the 12 weeks before the race. Really helped me learn how to keep a low VI.
I guess its not really hurting me either way but as Dave said, it could offer some good practice on keeping my numbers in the narrow window while working on my "mental toughness"! I might try to alternate my Sundays so I can get some of them in EN style! Although I've experience with the long steady riding, a little bit more practice I guess can't hurt while I'm gearing up for an IM.