gsteinb

ntnyln

Ttoc6

Gary is the chillest mother- ****er on this forum. He don't need no book! (considering he's a cool dude who shipped me a bunch of books that I'm still reading, this doesn't really apply, buttt ya catch my drift)

Got out for one of my favorite mtb rides here. Climb ~2000Feet of single track, turn around and descend back down. Took like 5 minutes off my best time from last year. I'm in much better shape and the trails were good, but I'm pretty sure most of that just comes from not hauling nearly 40# of bike up the hill this time. My descent was a bit slower though, but that's probably due to the absurd amount of hikers that were out today.

hubcyclist

it's been all sweet spot all the time for me the past week with trainerroad, today was 5x12 averaging 91%

burnthesheep

AOMM on Monday for 103mi and 11k feet. Flatted in the main 24+ mph group after 30 miles. Had to pretty much solo to Marion. A 30min recovery spin on the Cyclops stationary yesterday. A good hard workout at lunch today. "Getting while the getting is good" comes to mind.

I found an awesome new workout on some coach's blog somewhere. Probably been around forever, just new to me is all. 2min at some decent % above 20min ftp, reduce to 20min power or 1hr ftp for another 6 to 8 min. Repeat as desired/able. Great little lunch hour workout.

Basically got in almost 20min either right at 20min power on avg or at 95% in a 30min lunch break.

I've read somewhere that if you're not a guy with time for a huge aerobic base, you can try to extract some gains out of your prep for and doing a big fondo like AOMM. Seems to be true so far. Utilize that fatigue for some short/hard workouts.

I'm proud I finished mid-pack in it too. I'm not a guy who has time to go ride a metric or more every week or spend on 4-5 hour rides. A couple guys were surprised I could do it decently on just mostly HIIT and maybe 3 endurance rides in the weeks before the ride. I pretty much went 50mi, 70mi, 40mi in the 3 weeks prior for my longest rides. But, I'm a little skinny. I'm not tiny, but I'm 5' 10" and 150 lbs plus or minus.

furiousferret

I crushed the Worlds ride on mediocre watts; was probably about 20 watts less across the whole power spectrum than I expected. Apparently that doesn't really matter @ 146 lbs. I fell off the lead group at top of the first hill but 5 of us worked together and caught the shattered remains of it at the end. That's the first time I've finished in the 'front' in 5 years. To be fair, a lot of it had to do with positioning as well (i.e. not being at the tail end on the first hill).

At the end of the day, this just puts me up to where I should have been. Its nothing special or impressive and there is still a lot of work to do.

I need to focus on getting my FTP back up, the lungs just don't feel like they're 100%. CTL is at 70.

hubcyclist

Yeah, the trainerroad guys say on podcasts and other things that it really isn't necessary to ride the target duration/distance as a prerequisite to doing an event, as long as the fitness is there and one is fueled. Not that this is a good example (I did horribly compared to others in results after a bad climb and nearly getting crashed by someone), I raced 65 miles for almost 3.5 hrs (IF of .86) and not having done really any rides over 2hrs and mainly indoors.I would think there are benefits in longer ride (enjoyment, practicing nutritional strategies, etc). I'm thinking of doing a 150mile gravel event later in the summer, and a 100 mile fondo in europe with 2 HC climbs, so I may need to think about the volume/nutrition training at some point, though lol

Enthalpic

Your arms, neck, and back might get cranky even if your legs are fine.

arai_speed

My fitness (according to my PMC) is peaking yet I've been getting destroyed out on road. I guess I've been racing my way to fitness.

Ttoc6

New road bike showed up today but the headset bolt exploded as i was tightening it down. So one more day on the mtb this week. Set a bunch of PR's on the trails which is pretty sweet!

hubcyclist

3x20 sweet spot (88, 92, 90%) over 2hrs, ctl is at 88

signed up for this thing today, I've got my work cut out for me, definitely need to get out for some longer rides:

furiousferret

Good luck with that, time to drop some pounds!

mattm

If you're talking about a peak in CTL, that's not necessarily the time you'll be the strongest. It's just measuring when you've been doing a log of work - and are probably tired.

You'll be your strongest right after you peak, then rest - rest (after exercise) is when you get stronger, after all.

This is what the "taper" idea is from I believe.

ntnyln

That looks amazing. How long are you planning on staying? I would need to fly in the day before because I would end up on a port tasting binge before the ride.

hubcyclist

I'll be there a couple of weeks in July. My parents are actually going this Sunday to get their home there ready and take care of odds and ends, and then they'll come back home a couple of weeks after we do. The whole backstory to this is that I wanted to have my son visit their village with them so he could have this connection to his ancestral land through his grandparents (pretty safe to say that before my parents came to the states our ancestors had spent millenia in northern Portugal). Hopefully I'll be able to do some other riding, this mountain is near their home https://www.strava.com/segments/7815062

I won't be taking in too much wine though lol I will probably eat too many custard tarts though!

ntnyln

There's a whole bunch of win in there. It's so great you want to you son to have that connection.

Ttoc6

Got the part I needed to get the new bike all put together. Stripped old bars off and put the enve bars I have on. THen realized running di2 wires through bars is difficult without the little fish tape tool. So I left the bars unwrapped and wires hanging out there and jsut went and rode. No computer, and mainly meant to just start dialling it in. Stopped probably 10 or 15 times to adjust saddle, hoods, bars... New bike day is always fun!

arai_speed

Good point! I need to pay attention to my fatigue and rest.

hubcyclist

ventured outdoors for a z2 ride today, mainly sticking to the local MUP, 70tss

aaronmcd

After Tuesday morning's crit practice (20" surge every minute for an hour) did a social ride that evening, not high intensity but a nice steady 77 TSS. Beautiful views of SF across the bay from the east bay hills.

Wednesday I did the race ride, legs had very little capacity over threshold after Tuesday morning. Got dropped early, still got 240 TSS and a 2nd best personal time up the main climb. One guy did 470 for 4:30 up the first (non-neutral) climb according to Strava and got the KOM. I broke 6 minutes lol.


Up to 89 CTL. 3 days of rest should get me up to positive TSB in time for Sunday's road race.

TheKillerPenguin

Feeling more normalish. 4x30 + 3x40 yesterday. The NP you generate off of that stuff is hilarious.

hubcyclist

early training for me today, only had one latte instead of my usual three lol 2hrs with 4x20 sweet spot, around 91% ctl at 89

furiousferret

Started riding the TT Bike for SCNCA State Champs, unfortunately when in aero I'm having a pinching sensation on my left leg. Hopefully its just scar tissue or something minor.

I had to Zwift today cus my Garmin kept losing GPS signal. Not sure if that's a legit reason to bail out but I didn't want to ride 4 hours without mileage and speed data....

Read some possible issues on the Garmin forums. Hopefully it works tomorrow,

caloso

furiousferret

Pretty soon you're going to post 20 times a day with tales of him winning after brake checking the juniors field.