h2ofun wrote:
rock wrote:
I've selected a few quotes from your post for emphasis and to highlight a few things h2ofun wrote:
For me, I cannot train hard, whether it is swim, bike or run. I just do not have the mental strength to dig deep for training.
But on the trainer, I just cannot got hard like I can in a race. Again, it is mental.......I just LSD it.
When I was doing my weekly 4 hour, 60 mile, 5000 feet climbing heading to Colfax, even though I never did it "hard", just doing this 4 hour ride kicked my butt
Wish I could say that being on the trainer 7 days a week made my biking stronger, but the race results do not lie. On the flats, I did not see it has much. But with lots of killer hills, the lack of endurance sure shows.
This is your problem right here, it sounds like you're basically doing no intensity on the bike. I do not know one person who has taken their bike to the next level without at least a sprinkling of intensity in there. LSD on the bike, and only LSD is no good.
If you want to keep your power cranks then fine, keep them for your easy rides. But at least three of your rides a week need some intensity, on those three days ditch the power cranks, train as you would race and knuckle down into some threshold/sweet spot/above threshold type work. Only LSD just won't cut it on the bike.
I do interval work on the bike 3 days a week. Just did this morning
160-300 watts, 10 watts per minute, 15 minutes.
5 minutes 150 watts
5 minutes 190 watts
Then 3 sets of 230 watts for 10, then 5 minutes of 120 watts spin.
End with 10 minutes of 120 watts.
For a wuss like me, is this not an interval workout?
My gearing is 50/16 for these sessions.
And I have no issues using the powercranks on the bike. They really are not hard at all.
If you are doing intervals, what is the problem with riding indoors? Have you considered the possibility of training more systematically? Like testing FTP and basing your training on that testing?
What is the issue with the knee? Does it bother you on these interval days when going hard or more a problem with going long? Does it bother you in races? Sounds like fixing that is the solution, not likely an issue of indoor vs outdoor.