Ygduf

more recovery. legs still quite sore.

scheibo

good. maybe i have a chance tomorrow... except my legs felt sore today too, so maybe not.

Ygduf

don't root against me. I'm sensitive. I saw 187 on the scale. If you beat me now it will be quite hollow, beating a shell* of a man!


soft, squishy shell.

tetonrider

guessing that's endurance (power) for you?

i've seen a bunch of cross files (my own and from athletes i work with). it's a given that we're going all-out during races (RPE), but power can vary a great deal. i have yet to see a file that approaches threshold for an hour, though i'm sure it's out there (something like a grass crit). most often it is a rider (or me) saying they're crushed but seeing mid-tempo-ish watts.

the lower the power, i find, the more technical the course...either loose or turns requiring lots of time off the gas. oddly, you would think that dismounts cause the drop in AP but 2 dismounts/lap doesn't cause that much of a hit.

out here, one of the rockiest/bumpiest courses makes for the lowest power due to a constant barrage of "a second here, a second there" where you can't apply power because you're getting knocked around.

assuming your head unit was recording the whole time, run your data through one of the hrTSS calculators. of course, geek that i am, i still like power from CX races, but hrTSS gives a better indicator of the overall hit. bet you'll see something much closer to a rate of ~90TSS/hour. if you don't see that and you had the low power, you were slacking.

on a tangent, i recently read an interesting article discussing how subjects were given a task unrelated to cycling (say, hand-cycling...i.e. with your arms) and then a TT on a stationary bike. they repeated it without the non-leg-intensive task.

although RPE was always the same, power output was lower after the hand-cycling. seems obvious, but the muscles in their legs would not have been taxed at all.

i think it applies to CX in that the little bits of running -- eSPECially for the typical cyclist -- cause RPE to go through the roof and power to be lower than we'd think. running is clearly not hand-cycling, but it's another activity that kind of skews our sense of RPE on the bike.

TheKillerPenguin

2ish hours today I reckon.

globecanvas

3 hours on the cross bike. Very nearly a 20 minute PR and there was a lot more in the tank. The past month or so has been nothing but Z4 and strength work, and I think the FTP is finally ticking up!

z3px

Fighting a cold and raining heavily outside. Sufferfest - Fight Club on the rollers made all the snot come out. Progress.

TheKillerPenguin

1.5hrs with a single 8:30 @ 395W on a gently rolling uphill, which is pretty cool since that's only ~10W off my pb 8min wattage which was set on a 10% grade a few weeks back, and I'm like super congested. I'm allergic to basically everything so every fall around this time is hell.

rideaz

Hard group ride today. Most average power I've done in a while and weight is down to lowest in a couple years. So that's good news

hubcyclist

my trainer tire exploded, so nothing, gotta go get a new one

aaronmcd

Woohoo I rode again. Got the bike shifting well through 7 of the 8 cogs, adjusted the bars and levers which were waaay out of whack, adjusted the seat and discovered the bottom bracket is really low on this bike.

Did the spectrum ride. Many riders trying to die at the sprint points today, riding into the opposite lane, sprinting around traffic. It was nuts.

TMonk

3.5 at high z2, a couple VO2 climbs. Nice and fatigued.

Tmrrw ill put the nail in the coffin (of this 3 week block) w 5-5.5hrs.

bostongarden

The weather this past week in the Boston area has been absolutely gorgeous!! I was able to get outside this week for some lovely rides, leaving the trainer behind. The warmth made me feel like putting down some strong effort on a few Strava segments here and there; I jumped into some top 20s overall, and top 10s for the year :-). However, for the most part, I've been following my nose.

Enjoy the rides people!!

mattm

Yeah there were some theatrics no doubt.

The guy in the Land Rover kit elbowed me out of the way for the firehouse sprint, then rode up the should around people that were already stupidly passing a car for the crappy 280 sprint. He was looking to impress someone I guess, but didn't impress me.

revchuck 

Trying for the prestigious Darwin award, are they?

hack

Odd ... I guess our local flat race ride (River ride) was a similar crap show. Must be guys lobbying to get on teams? 120 riders and a few crashes with broken collar bones reported on Facebook. Glad I elected to stay closer to home and do the hillier hammer ride.

caloso

Yeah, last couple of years River Rides have gotten stupid in the fall. We need some rain and cold to weed out the knuckleheads.

hack

The world champs could be a disaster if we don't get some weather to keep the casuals away.

Ygduf

I think the fall is all the race guys mixing with the non-race guys. Neither crowd wants to think they aren't the best.

Maltex

2.5 hour group ride plus another 90 minutes of endurance for 269 Tss and 501 for the week. Probably not the best situation having half the weeks training load come from one ride but weather was awesome after 2 consecutive weekends of steady rain and I was having fun.

Had a 29 minute interval in the middle of the ride at 310 EP and wasn't dying after it, my last/best 20 minute test was 309 AP. Thinking/hoping that means my fitness test next weekend will finally result in at FTP over 300.

gsteinb

30 mins - Z4

COMPLEX 1 (4 ROUNDS)

Step-Up Convict - 8
Run Stance Squats - 6
box jumps - 10
single leg dead lift - 8

COMPLEX 2 (4 ROUNDS)

Drop Knee Squat - 8
skaters - 30
Box Jumps - 10
Single leg Swiss ball leg curls - 8

COMPLEX 3 (4 ROUNDS)

Walking Lunge -
bulgarian split squat - 8
box jumps - 10
Rubber Band Walk. Forwards, Backwards, side to side.

30 mins - Z4


10 hours / 610 TSS

mike868y

after four days of travel, spending 9 hours a day on my feet, eating like junk, drinking too much, and not sleeping enough it felt damn good to get back on the bike. managed to jam out like 4 hours on the fg.

z3px

Cold. Rainy. Windy. 1.5 hour ride before forgetting to cover my feet with something took its tole and turned in sooner than I wanted. Still getting over head cold. More snot ejection.

TheKillerPenguin

The hardest part of training is the part where you're not supposed to train. Getting really really antsy. Base 1 starts in a week...

hack

Woke up and saw the rain, so didn't ride outside. Walked into the garage and the trainer looked absurd so I didn't ride that either. I guess its an off day.