Breast Feeding To Adults

A Sunday in Advent

The racing season is dead, long live the racing season.

Review

The season started with a few club races and training camps in Senigallia (March 2007). Here are some participants in the training camp. Not everyone is motivated at all hours on (picture of a motorway service station in the morning by 4 clock):

The year 2007 was successful. The objectives have been achieved. At least one top-10 ranking in Oerlikon was the target and which was already in the very first track race with a 6th Rank Listed in Malfahren. There are countless other top-10 wiring blocks to Beech. The best result was fifth place in the points race on 5 June 2007, the day after my 40th Birthday.

view

The year 2008 is still unclear. Should I ever go again, if so - what goals and priorities? The contemplative Advent time is useful to clarify these issues. First of all I have until the end of the year plenty of time to train, I relax and prepare for the career in 2008, just to take as friends and family.

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30 'microbursts: L4, L5, L6, L7?

7th April 2007

Intro
Explanation, why this entry is written in English.

This entry is written in English because I want to learn in an English forum, such as the below-described "micro burst" training with respect to the target zones classified.

The Workout The workout
consisted of the following parts:

• warm-up, 10 minutes 30 seconds on
• (full), 90 seconds recovery, 50 minutes
• cool down; 20 minutes

The stats
High variability index (1.49), normalized power in an expectabel range (288 w @ 305 FTP) resulting in a TSS of 114.

The NP for the 50 minutes of the main part was 313 w (= 102 % FTP).

Graph, without smoothing:
Looks, like the intensity dropped from the beginning to middle, but it's not completely the case, as a 30 seconds smoothed version of the graph shows:
Please note, that I had to stop an intervall after 15 seconds because of traffic and I therefor did another 15 seconds intervall after just 45 seconds of recovery (after about 51 minutes in the file).

Is this Workout L4, L5, L6 or even L7?

• Is this workout L4 , because the NP over 50 minutes was > FTP?
• Or is it L7 , because the max power of the intervalls was mostly 250 % FTP or higher?
• Or is it L6 , because the average of the intervalls over 30 seconds were mostly ~160 to 200 % of FTP?
• Or is it L5 , because the relativly short recovery periods of just 90 seconds lead to an improvement of the VO2max system?
  

Please write your ideas - either into the comment section below or into the mailing list, thanks.

Light Reactive Plastic

increase in CTL - the chronic training load

23rd March 2007

story so far
three weeks since my last entry. It happened in the meantime a lot. A lot of training, if somewhat uncoordinated, and less than I at this season would actually want to do.

Even the power meter, I could be persuaded to work as far back to the appropriate way. Setting the zero point has helped. However, I fear, is my FTP it also fallen by about 10 to 20 w. ;-)

The Performace Manager Chart
The Performace Manager Chart (PMC) shows the evolution the training load. There are three curves relevant:

• the acute training load (ATL - acute training load)
  
  magenta curve
  
  It shows the rolling average of the training load over the last seven days.
  
  
• the chronic training load (CTL - chronic training load)
  
  yellow curve
  
  It shows the rolling average of the training load over the last 42 days. In order to develop medium-and long-term goal-oriented manner, an ascending CTL is desirable. Only through long-term increase in training load relative to their own, through improving the training capabilities is a further development possible.
  
  
• the training stress balance (TSB - training stress balance)
  
  blue curve
  
  It shows the difference between ATL and CTL. The CTL allows assessment of whether the training, the correct load (sizes, intensities) contains and whether the goals of the current training phases can be observed.
  in plain terms that mean that during periods of sustainable form of construction with TSB significantly negative values are expected (eg -50) needs.
  Conversely, an important race in terms of a high, TSB slightly positive sense. Particularly for short-term competition with a high proportion of Rohkraft (neuromuscular power - NP), require or anaerobic capacity, TSB values are desirable from about 5 to 20. In this last point, there's still a personal experience. Only the race in Aigle (24-h-track racing team), where it's me gone well with a TSB of about +7, shows that these considerations PERMIT me to be true.

The load drop at the right edge of the graph is due to the (relative) quiet week of training camp. This week I have been only 3 h sports driven

• Tuesday: 0.5 hour drive rather casual role, with 5 sprints of 30 seconds
• Wednesday: 1.5 h interval training on a very steep (> 20%), Interval Duration 3 '30 ", 5 intervals, with an otherwise disappointing average power - each about 400 w.
• Thursday. 1 hour jogging with 10 by 15 yield jumps
• have this week I avoided making the rest week classical (rumrollen about 3 times 1.5 h with lower intensities). The training camp had placed no value on intensities and as a whole was relatively high despite the ultimately total load (ATL highest I had ever since the end of August) for maximum power and other Short-term capabilities, not demanding.
  

In future posts on this blog subject described by my desire and my time available week summaries based on the described performance manager.

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After two days of rest: L5 or so

Friday, 2 March 2007

target
After a work-related mandatory break of two days this afternoon about two hours apart inside. Hopefully, the rain subsides and the still wet streets will be somewhat dried up then.

would in itself sprints today 12 à 45 seconds stood on the plan (L6). But as for tomorrow already bad Weather and announced that the planned L5-training is questionable, I'll probably switch:

• today L5 - 5 x 4 '@ 410 W (120% FTP)
• tomorrow L6 - 12 x 45 "@ 650 to 700 W ( up to 200% FTP)

implementation
And it is different than you planned:

• L6 - 9 times 45 seconds at most about 670 w (197% FTP)
• L5 - 1 for 5 minutes at 412 W (121% FTP)

So a mixture of what I had planned originally and in the meantime, the reason was simple: the weather for tomorrow is completely unpredictable L4 A good training.. I had already, there was simply a better complement than L6 L5. And back to Zurich, I had to (over the Albis), so I could use the same Albis rise even as an additional L5-training.

summary
übrignes The values were again very good. Note TSS (170) and IF (1.0) for a practice time of 1:42 hour!

Should I contest a time trial of 1:42 in length and an IF of 1.0 (= 100% FTP) to make - I think I would die ...

Presumably, the formulas for TSS and IF at L6-training applicable only with suspicion.