Training Status??? (IV)
01-16-19, 09:23 AM
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Core/stability workout last night.
VO2 night tonight. Can’t decide on the workout.
I respond well to 3x3 in two sets but damn they’re usually hard.
I guess toss on some energetic music and just do it. One song per effort.
I want to move up another group ride next year to the big boys and girls.
VO2 night tonight. Can’t decide on the workout.
I respond well to 3x3 in two sets but damn they’re usually hard.
I guess toss on some energetic music and just do it. One song per effort.
I want to move up another group ride next year to the big boys and girls.
01-16-19, 09:57 AM
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You all have been killing it out there. I've been getting 2-4 spin classes a week in the evening done. Still on a strength training cycle cause i'm enjoying it. My heavy days over the last 3 weeks have went great. Squats 3 weeks ago, hit 385lbs, 405lbs, and 405lbs for singles, Bench last week went 230lbs, 242lbs, and 242lbs for singles, and deadlifits monday went 405lbs for 3 singles. Have dropped 16lbs of bodyweight over the last year, at 194lbs currently. Getting a body fat test done tomorrow with the goal of sub 20% finally, as when I started testing 5 years ago I was at 35%. Anyway, this thread is definitely helping me figure out how I'll be approaching some of my cycling training as I prepare of Grinduro in Quincy this year.
01-16-19, 10:27 AM
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Life has been making it difficult to find time for two hour rides so have been substituting 6 x 10 tempo intervals on the trainer which body has been responding to surprisingly well. Also working in strength training.
Last edited by fstrnu; 01-16-19 at 10:32 AM. Reason: Typo
01-16-19, 12:09 PM
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I work and I Zwift . It's like that Black Mirror episode 15 million merits.
It's coming along. Knee feels decent enough to hopefully ride outside again soon. Of course we're getting a foot+ of snow this weekend...
It's coming along. Knee feels decent enough to hopefully ride outside again soon. Of course we're getting a foot+ of snow this weekend...
01-16-19, 01:18 PM
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2 hrs this morning with:
1x15' (well 14:30) at 100% up Soledad Mtn Road
1x10' at 105% on Fiesta Island
1x3' at 123% up Linda Vista road
Spirited z2 in between. I felt great, I guess that's what happens after you slack off the day before due to rain. Also, my lower body weight made a difference on Soledad! I no longer have 15 minutes of road! I start at the very bottom and I was literally rounding the top of the monument by the drinking fountain at 14:30. Body weight is sub 150 compared to sub 160 around this time last year, awesome.
1x15' (well 14:30) at 100% up Soledad Mtn Road
1x10' at 105% on Fiesta Island
1x3' at 123% up Linda Vista road
Spirited z2 in between. I felt great, I guess that's what happens after you slack off the day before due to rain. Also, my lower body weight made a difference on Soledad! I no longer have 15 minutes of road! I start at the very bottom and I was literally rounding the top of the monument by the drinking fountain at 14:30. Body weight is sub 150 compared to sub 160 around this time last year, awesome.
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
01-16-19, 02:32 PM
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Training has taken a back seat lately. I've volunteered to drive my daughter to zero period this semester, so that's made bike commuting less likely. It's been raining and work has been busy. Hoping to get a 2x20 set on the gym watt bike at lunch and the a yoga class tonight.
01-16-19, 03:37 PM
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I've been spending a ton of time of Zwift and that type of training really works for me. The fast group dynamics work well and there's no way I could pull off the long term intensity either training solo or in a group ride. The big issue with the group ride being I'm too fast for the B group and I can't keep up with the 30s surges on the A group. The issue going solo is pacing, stoplights, and boredom (not that I get bored per se but I have lapses of concentration, look down and I'm way below my numbers).
So its going to help my threshold but I really need to figure out how to keep up with the surges or my chances of upgrade are slim. I'm going to worry about that after I drop under 10% body fat.
So its going to help my threshold but I really need to figure out how to keep up with the surges or my chances of upgrade are slim. I'm going to worry about that after I drop under 10% body fat.
Last edited by furiousferret; 01-16-19 at 04:45 PM.
01-16-19, 04:29 PM
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2 hrs this morning with:
1x15' (well 14:30) at 100% up Soledad Mtn Road
1x10' at 105% on Fiesta Island
1x3' at 123% up Linda Vista road
Spirited z2 in between. I felt great, I guess that's what happens after you slack off the day before due to rain. Also, my lower body weight made a difference on Soledad! I no longer have 15 minutes of road! I start at the very bottom and I was literally rounding the top of the monument by the drinking fountain at 14:30. Body weight is sub 150 compared to sub 160 around this time last year, awesome.
1x15' (well 14:30) at 100% up Soledad Mtn Road
1x10' at 105% on Fiesta Island
1x3' at 123% up Linda Vista road
Spirited z2 in between. I felt great, I guess that's what happens after you slack off the day before due to rain. Also, my lower body weight made a difference on Soledad! I no longer have 15 minutes of road! I start at the very bottom and I was literally rounding the top of the monument by the drinking fountain at 14:30. Body weight is sub 150 compared to sub 160 around this time last year, awesome.
01-16-19, 05:15 PM
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thanks! figured you'd have a lot of context for that 
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
01-16-19, 05:16 PM
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Gonna round the day off later with ~40 minute commute back home, might throw in one more uphill 3' VO2 interval along the I15 bike path. We'll see.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
01-16-19, 07:58 PM
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Almost puked. This close ->. <- At least wife wasn’t home either way.
VO2 workout. 30:30 5min and finish each set with a 2 minute break and dash for the line.
You could say I laid it out there this time.
VO2 workout. 30:30 5min and finish each set with a 2 minute break and dash for the line.
You could say I laid it out there this time.
01-16-19, 09:16 PM
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Zwift tt / race tonight. Kickr bugged out on me and got stuck at 250 watts. Too low for me to reasonably be competitive.
Oh well
Oh well
01-17-19, 11:51 PM
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Track workout at VSC. Warmup and then two 20 minute motor efforts in a paceline 2 laps on the motor then rotate to back of line. The first one was 25 mph and the second 26.5 mph. Great endurance workout with about 180 laps including warmup.
01-18-19, 01:02 AM
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Zwifted it up. SST Medium. I swear that there are guys who just hang around looking for wheels to hop on.
01-18-19, 08:40 AM
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Not enough time outside before a rain front moved in to ride. I choose one, dark or rain. Not both on the road.
Ended up running 7mi with 400 feet elevation at 9min/mi. I’ll ride inside or whatever this weekend again.
Good aerobic workout.
Any logic behind being short on time and doing aerobic running and higher zones on the bike?
Ended up running 7mi with 400 feet elevation at 9min/mi. I’ll ride inside or whatever this weekend again.
Good aerobic workout.
Any logic behind being short on time and doing aerobic running and higher zones on the bike?
01-18-19, 11:14 AM
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I've become one of those people. Feels like I've been sliding backwards since the smoke out here. Smoke, rain, sick, rain, a couple good rides, sick again (at least during the rain this time!) - all while just continuing to get fat. I know it is just lingering illness hurting my will to live, but suddenly I am one of those guys with a ton of excuses and slipping fitness.
I think I missed like, 5 total days of activity last year, 3 of which were a no-bike family trip. Today is my 3rd day off the bike with this most recent illness, but I can't ride with a sore throat and it would be stupid to do so anyway. Feels bad!
I think I missed like, 5 total days of activity last year, 3 of which were a no-bike family trip. Today is my 3rd day off the bike with this most recent illness, but I can't ride with a sore throat and it would be stupid to do so anyway. Feels bad!
01-18-19, 11:15 AM
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Don't beat yourself up. Life happens. And with twins, life happens a lot more.
01-18-19, 11:21 AM
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This current illness began in the children right as I got over my previous cold. I really hoped they caught it from me and I'd get a pass, but that was a big negative.
01-18-19, 12:56 PM
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It's healthy to vent. That's the only reason I got married, so someone would actually pretend to care when I complain.
01-18-19, 02:13 PM
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ha - I'd probably not vent here if my wife pretended to care! She couldn't care less if I were amazing or terrible at cycling. That's probably healthy though.
01-18-19, 03:07 PM
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Quick update, not much spinning been done this week, did get my body fat test done yesterday. Down to 18%, finally that goal of sub 20% after 5 years. I have made the most progress this year losing 9.6% body fat. Since Feb 18th of last year I dropped 22.7lbs of fat and added 8lbs of lean mass. Super pumped for that, and ready to crush this year. I think ideal weight will be mid 180's (194) now, I don't expect to be a world beater, and don't really want to lose any lean mass. Did do speed squats last night, worked up to 6 sets of 3 with 275lbs. Then decided to try heavy singles on single leg squats, worked up to 280lbs pretty smoothly, then tried 315lbs and that was a no go lol. Anyway, on vacation next week, hiking in sedona, grand canyon, and valley of fire. Then once home back to lifting and spinning, riding when the weather isn't terrible lol.
01-19-19, 11:18 PM
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Went on the River Ride for the first time in months. Did not get dropped, even took a respectable amount of time in the rotation. Pleasantly surprised.
01-20-19, 01:37 PM
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2 hrs tempo/SS on the TT bike. Last ride with the crap road bike saddle. Ouch.
Meter died. So I just tossed the computer on my back pocket and rode on RPE.
Steady 160bpm entire time. I bet that crap saddle is worth some watts and overall average mph from discomfort and stuff.
It’s really windy right now. I may ride it for 5 minutes just to see how the Mistica feels.
Just looking at it my taint and junk are already rejoicing.
Now that I’ve got some TT time investment on road I need some intervals. Also need to learn to ride it with the disc and trispoke and hope the glue job on my spare tub is good.
Meter died. So I just tossed the computer on my back pocket and rode on RPE.
Steady 160bpm entire time. I bet that crap saddle is worth some watts and overall average mph from discomfort and stuff.
It’s really windy right now. I may ride it for 5 minutes just to see how the Mistica feels.
Just looking at it my taint and junk are already rejoicing.
Now that I’ve got some TT time investment on road I need some intervals. Also need to learn to ride it with the disc and trispoke and hope the glue job on my spare tub is good.
01-20-19, 02:39 PM
Cat 2
2 hours of xc skiing this morning. Real fast conditions and I felt great. Then headed to do some downhill but snow was crap so I went home after 2 runs.