TMonk

On a planned rest week, even though my TSB isn't all that low. Going to ride 3 hrs of Z2 tomorrow morning and race on Sunday, but I'll keep it pretty mellow after this. I'll be riding into this next block nice and tapered and should be well poised to earn more points at the Tour de Murrieta.

burnthesheep

60min SS at 260 at my lunch hour. Just make love and listen to the music......

At that HR and "zone" it's just all mind over body. I'm sure with fuel and time I could go longer. But that length SS workout is already pushing it for a lunch hour and eating at the desk.

I feel like my midrange now is just colossal compared to a few months ago. Or ever. Always only had the top end.

Ygduf

placebo, and that whole thing where when your body tastes something sweet, even if it's fake 0-cal, your brain will free up some extra reserves.

burnthesheep

Today, I literally had only had about 150 cals since 6:30 and some black coffee before tossing out about 1000 cals in an hour. So, yeah. There wasn't anything "extra" to it.

I don't feel for SS for an entry level racerboy like me that nutrition for SS is going to matter much. I could probably do another 1/2 hour of it. But literally don't have the time to do 2 hour SS intervals. Nutrition or not.

I was also timing who was in the showers to avoid the one "weirdo" who likes to face people stark naked in the locker room and talk for a few minutes.

rubiksoval

There was a popular running article going around a few years back that essentially said just grabbing a cup of gatorade and swishing it around in your mouth and spitting it out will get you a boost mid-race.

Hermes

caloso

6 x (3'+3') over unders at lunch time. Felt good to ride IRL for the first time in a while.

Hermes

Ttoc6

Never posted a report but I did my first xc ski race this past weekend up in Jackson. It's like a cx rsce.. go out hard, never settle and watch people way younger (and much older) kick your butt. So much fun though. Managed a win in my age group... out of two, and I was definitely full gas effort during the race. Could've skied better and I've got a long ways to go before I'm any sort of competitive, but damn was it fun!

I'm back on the sweet spot / gym diet for bike workouts. Today was 4x8 at about 90% followed by my zwift team ride which is tempo with about 10 minutes at around threshold. I need to get this base built back up before warm weather gets here!

TMonk

Cool XC racing @Ttoc6

90 min of spinning on the trainer this morning with 9x1' z5/6 by feel

revchuck 

Recovery day yesterday, ran 4-1/4 miles for 55 TSS.

Coach and I are trying to find what I can do in terms of threshold intervals after not having done any since August. Started at 4x5', then 6', then 8'. Today I did 2x12' and 2x10' with no problem. Tomorrow is supposed to be a straight endurance pace ride, but I'm going to try 2x20' just to see if I can. Saturday is another recovery run, Sunday I finish off whatever I need to do to hit my TSS goal.

caloso

5x5' intervals this morning. Hit my targets, which feels great. CTL is still bumping around in the low 60s.

burnthesheep

5k on the treadmill and bricked immediately into a 20min SS interval yesterday. Today the same but bricked it immediately into one set of 7x 30:30's. Was only going to do 5, but got excited and lost count.

I really like the reverse brick. I feel you can't really wreck-it-Ralph on the bike then go run super well without risking injury. But, other way around I don't really see any issues other than picking your zones well.

burnthesheep

Cypress

Went for a KOM on a 13% grade climb last night as a test of ~2-min power. I got to the top in 1:30, busted out my phone to make sure I had passed the finish, realized it was way over in some trees (?). Continued on, stopped, pulled the phone out again, still not there, then rode further into the trees (???). Still got 3rd lol

TMonk

Off day (rest week), MTB tomorrow, 2 crits on Sunday, back training again next week. I took Wednesday off next week so I could put in a big one, looking for 100-120 miles w a few climbs.

Hermes

Track workout last night at Velo Sports Center in Carson. Good turnout of racers for the session. We did 3x14 laps consisting of a group pace line with each racer doing two laps at pursuit pace and going to the back of the line. The last 4 racers in the line would then compete for a bunch sprint finish. This was a sort of interesting keirin workout where the endurance / TT riders whipped up the pace for the sprinters. Fun workout and not so easy to execute or stay in until the end.

I put on a 94 for efforts but it was not enough. I ran out of leg speed and lungs. I upped the gear to 96 and it was much better. Interestingly, when I started track racing in 2008, 88 gear inches was my race gear and 90 seemed big. Last night, the 96 felt normal with no problem matching accelerations or starting. I think that is a result of the 2 years I worked on sprint training and my continued focus on seated and standing starts.

furiousferret

Its essentially turned into a rest week for various reasons, the big one being Zwift is busted on my Nvidia Shield and I can't do events. It snowed at my house yesterday and has been in the 30's and 40's all week. I'm not sure if that's cold enough for it to be an excuse, but in my defense I am racing this weekend and we're expecting it to be 28 degrees when the bell sounds.

caloso

Planned to do a 2x20' on Zwift this morning but overslept, so instead I did it at lunchtime on an actual road in the actual sunshine. What a beautiful day.

TMonk

UCLA RR? Good luck! I've been bullied into racing CBR, so maybe I can grab a few more points in the 3/4 and then 30+ 3/4. I have a pretty thick head cold right now though so my participation is contingent upon this not getting any worse.

furiousferret

Yep. I'm going in about 8 lbs over but my power is on point. Good luck out there!

TMonk

thanks you too

Hermes

On the drive home from Carson, I saw a lot of snow on the mountain from the 73 toll road. And it was cold in Newport Beach and Carson. I was very happy to be inside.

Ttoc6

Skate skiing out the wahoo for me lately. Wednesday I had no motivation to ride so I went bouldering and did some yoga. Thursday I did 15k of night skiing on some real slow snow. Gassed by the end of it. Yesterday was an hour of skiing with 5x~1:30 seconds at full gas uphill. v1 was falling apart by the end of it, but heart rate was high and I couldn't barely pole coming over the top.

Fora ll of you in winter climates, definitely give xc skiing a shout. The workout is incredible. I'm pretty excited to see how it translates to the bike come late spring when I can get outside a bunch.

Went home, waxed skis, ran some errand then went to the gym. The tired legs meant my dead lift was atrocious and now all of my glute muscles are sore and my lower back muscles are achy. Had to resort to ibuprofen this morning sinc eany flexion in the very lower back was pretty uncomfortable...

burnthesheep

If the weather holds looks like an all out TT bike ride Weds and Sun. Weds would be to go after a 10mi personal record. Sun would be a local "spring fitness test" get together in town. Most people do it on roadies, but I'm going full ****** on both efforts. TT bike, skinsuit, TT helmet, disc and trispoke on decent tubs.

I've buried it on the TT bike for a few short intervals, but not that long yet. We'll see how it goes.

It would require parking on the country road, but found a super nice and flat 10mi loop near work. Like 100ft for 10mi. And the road on Google appears wider/nicer than the one I usually use.