Bike training notes

A follow up to yesterday's post:

I did my 4X10(3) today starting off with a goal of 160 watts.  I wanted to do this as a Zone 3 interval so I could get a feel of what I am currently capable of.  My power output was 166, 167, 166, 174 watts for the four intervals.  They felt more difficult than I thought they should have, this indicates my threshold power is much lower than I thought it would be.

My 30/15 intervals indicated a TP of 200 watts. (238/1.18)

When I was doing the 6X5(5) intervals, the results indicated a TP of 188 watts.

These intervals indicate a TP of ~180-185 watts.  (168/.9)

So the last 2 are fairly close to each other and come from a near-threshold type of workout.  The first comes from a VO2max workout.  So 238/185 gives me a VO2max of 128% of threshold.  Since that is far greater than 115% it appears I am going to benefit more from threshold training than VO2max training for  now.

According to the numbers;  it appears I will benefit more from TP workouts until I reach ~205-210 watts.

So now I have a fairly clear cut path for improvement.  I'm thinking it'll take 6 to 9 weeks to reach that goal.

In addition, I am still able to do the swimming drill I mentioned yesterday.

9 Weeks Post Surgery (1 day early)

No big advancements except that I was able to do one of my swimming drills today.  I was unable to do the zipper drill which simulates the recovery portion of the freestyle stroke but today I did it.  I did some behind the back stretches and gave it a try and was successful.

Another 200+ miles on Zwift again this week with just about all of it as easy riding.  I tried some longer Z3 intervals yesterday and found them more difficult than I thought they'd be so instead of the 45/45's I'm going to start with 10 min Z3 intervals and work them up to threshold.  I'm planning 3 weeks of this but may cut it to two if I think my improvement is stagnating.  This won't drive the heartrate like VO2max stuff will but my performance right now indicates it's what I need.

Weight has been mostly in the 151's, up and down a little but averaging right there.

Home therapy is going OK.  I get sore doing internal shoulder rotations with weights so I'm staying easy with it.  I've taken some Ibuprofen for it a few times but not my normal large dose, just 400mg once or twice a day.

8 Weeks Post Surgery

There weren't any big advancements last week.  I'm getting better but slowly.

There is still no swimming or running yet.  The protocol calls for running in week 10.

I rode 200 miles on Zwift again and finished the :30/:15 intervals.  I went from 214 to 237 average watts on those intervals in the three weeks.  Those power numbers indicate an FTP of ~200 watts.  I'm OK with those results.  

Staying consistent with last weeks' plans, I'm going to do easier riding this week while holding the same volume.  Next week I'll be moving to :45/:45's.  I'll figure out the final numbers but it'll likely be something like 6X(5X:45/:45)(5) with the option to shorten the set count.

While I'm still 152 lbs I'm touching 151 now and am on my way back down.

My strength and flexibility is getting better.  With my home exercises I'm using weights on just about everything now.  They have taken me down to once a week.  I don't agree with it but will continue with their plan.

7 Week Post Surgery

Last Saturday I seemed to feel significantly better, I can't explain why.

Swimming and running are not happening yet.

I rode 200 miles on Zwift again.  I've included the :30/:15 intervals and was able to increase my efforts by about 10 watts last week and 16 watts over the last 2 weeks.  I'm likely to continue with them this week and then take a short break from the intensity.  I'll replace them with easy riding.

After that, I'll probably go to :45/:30's to simulate track riding.  I don't think the :30/:15 are as effective in sustaining a higher HR as the :45/:30's and won't drive VO2max abilities as well.  I do feel the :30/:15' were a good introduction to higher effort training with more stress to the muscles than HR. I am now after higher sustained HR to drive my fitness.  I'm also entertaining the thought of :45 on and 2 min on to simulate points races.  I need to determine if this will drive fitness or is more of a race simulation.  My goal right now is to drive fitness.

My weight is still stable at 152 lbs and has not moved.  I haven't been as disciplined as I need to be about calorie counting and need to work at it more.

My flexibility is still doing well.  My PT is addressing my limitations I feel I have for swimming.

The PT is taking me down to 1 day a week in January.  I don't agree that it's the right thing to do but I fix machinery and not people so I will accept their judgement and follow their plan.

6 Weeks out from AC and CC Reconstructive Surgery

I went to my 6 week check in after surgery and while the doctor was happy with the progress I've made he does not want me on the velodrome yet.  He said that was more of a 3 month thing.

First thing is that after viewing the X-rays, I have not stretched the grafts at all and my collarbone is still in the correct position.

Next, he answered my question about how to determine healing time and how much scar tissue has grown over the grafts.  There will not be images to look directly at the scar tissue, they expect so much tissue to grow over a specific time and X-rays will show if my collarbone is still in the correct position.

I am now allowed to get a flu and/or Covid vaccine.

Swimming and Running are not in the schedule yet and won't be until at least week 10.

I rode 200 miles on Zwift last week.  I moved on from the 6X5's to :30/:15 because I didn't think it's what I need right now but then any sort of riding is probably good for the level of fitness I'm in at the moment.  The plan is to complete 3 weeks of the short HIT intervals, reevaluate and likely complete 3 more weeks of them.  That will take me to 11 weeks out where I expect to be able to ride the track the following week.

I'll probably take an easier week by then adjusting to the track...I don't know...I'm just speculating.

My weight has remained stable at 152 and has not gone down.  I stopped paying attention to it and will start again.  I would really like to be under 150 by the end of the year.

I am still not taking any medications.

My flexibility is doing well.  I still have a problem with strength in my left should and cannot do the zipper drill for swimming.  I mentioned it to my PT and he's going to address it so when I get back in the pool I'll be able to swim effectively.

I rarely wear my sling now, not even while sleeping.  It started with me being lazy and not getting my sling out of my car but has moved to me trying to sleep with my left arm behind me while lying on my right side.  I'm hoping it will make it easier to rotate my arm behind me which causes me a little bit of pain.

5 Weeks from AC Reconstruction Surgery

 Like last week I'm doing better but didn't have the big leap as I did before.

My shoulder is stronger and I'm less afraid of pulling things apart but I still don't have the flexibility to swim yet, nor the permission.  Along with doing some PT homework I tried doing the zipper drill and cannot do it along my body, I have to do it slightly if front of me so I don't have the tight rotation on my recovery.

I'm no where near ready to swim or run yet.

I failed in my quest to finish 3 weeks of 6X5(5) on the bike so I let it go.  I'm just not strong enough to do it 3 times a week yet.  I could definitely do 2 times but not 3 yet.  I may move on to something else like some VO2max work but only twice a week.  I'm not sure.

I did 165 miles on the trainer last week which is more of a normal week for me.  I don't think I could handle any more.  I had some thoughts about doing a 1000 mile month in December then thought it would be better for me to use December to lead into a 1000 mile January.  It's just too early to stress it and I'm not time constrained.  When I get on the track again it won't be so boring to ride.  Zwift is helping but I really don't like it as much.

My weight came down a little but I let it go a bit over Thanksgiving.  I was in the low 152's, now I'm back to 153's.  I had been as low as 151.4 and saw some 150's after workouts.

I saw a different PT today and he did a few different things than the normal one I was seeing.  He concentrated on the muscle knots in my shoulder and a little less on strength.  It wasn't better, just different.

Next Monday I have another doctor appointment.  I'm hoping to get the OK to ride at the Velodrome but I'm not optimistic.

I am still not taking any medications for pain.

While I don't wear my sling most of the time, I do like to wear it while sleeping.  Letting my arm lie in front of me doesn't feel good in the morning.  I tried it again last week with the same poor results.  I am using my left hand a little while on the bike trainer right now but not a lot.  I am actively trying to not use it most of the time.

I started work last week.  Things are pretty calm, there were no really big issues while I was gone.  One test stand is down for a drive controller problem, the vendor I contacted for repair hadn't returned my call yet.