Spesh

cmh

If you happen to like the taste of a burger coming back up...

TMonk

This looks like an interesting workout, some late solo break vibes. What is your estimated FTP right now? I might want to try that scaled down a bit for me (145 lbs, 305-ish FTP at the moment).

TMonk

Rest week, did 75 min on the TT bike this morning with 1x15' on Fiesta at my road FTP just to keep the blood flowing. I'll do a short jog tomorrow, a couple other easy rides and then kick things off again with a 80 min P/1/2 crit on Sunday.

Cypress

FTP is around 350-355 at 152 pounds. You've pretty much nailed the idea behind this workout. The 30 second spikes are 200% of FTP and the 4-minute middle bit is 115%.

For you, it'd be:

30s @ 610W
4 mins @ 350W
30s @ 610W
5 mins @ ~168W, then repeat two more times.

Hermes

3 hours of endurance with a long time riding friend plus one chocolate covered donut. Amazing day. I need some 600 watt crap. Next week is two sessions with my coach in Carson.

Cypress

Legs took a hike. Combination of getting off of work 1.5 hours late and not riding since my Bogus Journey on Saturday. As soon as I started pedaling I knew any real workout was out of the question.

Total bummer.

TheKillerPenguin

Excluding post-ride dehydration, I just saw 156lbs for the first time I can remember?!

hubcyclist

being back from vacation and a whole week off has resulted in feeling like garbage. Did 3.5hrs monday, yesterday did 30 z2 before bailing and today did 40 of just endurance before bailing. Hopefully will start to feel like myself, supposed to start build phase but at this point I'm barely tolerating endurance.

Cypress

Did some tempo/ss crisscross on a rolling road last night to shake out the legs. I wanted a sporadic cadence to break up whatever was gumming up the muscles, so I spent about 30 mins bouncing back and forth between 85 and 120 rpm at ~300W. My rear derailleur got a hell of a workout.

big john

Did 68 miles with 4000 feet yesterday with swirling winds and, ultimately, headwind with 5 faster riders. None of them were hurting this time but they took it easy on me. They said they could tell I have improved and I can feel it, but I don't collect data.
What I have found is after hard efforts I feel pretty beat. I'm climbing better than I have in a long time and have gas in the tank late in the ride but it takes a lot out of me.
The last time I went with the fast group on a Saturday hammerfest I was able to keep them in sight longer but I was toast for days after that.

How do you manage recovery after hard efforts? I always have rest days and sometimes a short spin on those days. Maybe this is the new normal for my fredliness.

Cypress

I try to ride the day after. It doesn't always work out though. Just an hour in Z2 does wonders for breaking up muscle damage. Are you fueling during these rides, and are you eating healthy immediately after the ride?

If I don't get a lot of wholesome food in me within 1-1.5 hours after I get off of the bike, I consider the ride a wash. My go-to is rice, baked chicken, and hella broccoli. I tried the plant-based diet and couldn't hack it.

big john

I had a good lunch on the ride yesterday and wasn't starving when I got done. I do have trouble fueling correctly when I do the faster rides. I've also wondered if I get enough protein after hard rides or if adding more protein would help.
Years ago I used whey products like Perpetuem on hard days, maybe I should try that again. Don't like gels.
Doing what I did yesterday was fine. I was tired but not destroyed. They waited after the steeper climbs and we had plenty of chances to get water.
Now that I am a little more fit I am inclined to chase faster people on some Saturday rides and that is when I get spanked. Less waiting for stragglers, less stopping for water, etc.
I've considered just not doing those rides when hammerheads are there, but they can be a lot of fun. Getting old sucks.

Cypress

On longer hard rides, I usually do 100-130 calories every 30-ish mins after the hour mark. Easier to put down one mouthful of something every 30 mins than to have to juggle and force a small meal down while holding wheels in a line.

Before I even take my kit off, I'm mixing and slamming Vegan Recoverite (plus pills) from Hammer Nutrition. That will at least allow me the time to get undressed, take a gander at Strava/TrainingPeaks, shower, then make my real food.

(sorrynotsorry for the sponsor shilling)

hubcyclist

got on again for more z2, again went 30mins where 65% felt like tempo. Can someone's FTP fall 10w in just a week off?

Cypress

Yes. Maybe even more than that, initially. I usually give myself 3-4 rides to get numbers back after time off. My least-favorite ride is a hard workout the first day back after a rest week.

big john

Sounds like I should try to be more diligent about it. Thanks for the thoughts.

topflightpro

There are some sport drinks that offer lots of calorie options, so you can consume calories by drinking alone. I know Infinit, for example, allows you to do custom formulas where you can specify the calories and protein in your drink mix.

Hermes

You may want to check out this book Good to Go that is all about recovery and what works and what does not. https://www.amazon.com/Good-Go-Athle...s%2C351&sr=8-2

Hermes

Fiesta - road bike - jumps and starts plus 2x(10' (30on/30off). It felt pretty good and the conditions at Fiesta were perfect.

topflightpro

BigJohn, I should add, I generally hate group rides in the mountains because of nutrition issues. I suck at climbing. I am very slow. So, by the time I reach the top, everyone else has sat around waiting and had plenty of time to drink or grab a gel. And they are ready to go. That doesn't leave me with the same time to recover and eat/drink, and I have found that I often suffer for it later in the rides.

big john

Yes, this has been my experience many times. I've been with this club for 31 years, done 1000 group rides in the last 10 years. People come and go and the trend the last few years is for a few younger guys to go off the front and try and blow up the ride. We have a group of racers and these knuckleheads could just go with them if they want to test themselves.
Sometimes it's not so bad and it's actually quite fun. I have some friends who I really like to see and ride with. I recently found another club and have done 5 or 6 rides with them. It's a whole different vibe, smaller group, shorter rides, and lots of regroups.
I'm not quite ready to give up on the club but it has crossed my mind. I thought with some improvement since I retired I could hang on when they turn it up and it's working a little but I get thrashed when it goes on for hours.
What there is for a B group is small to non existent on the longer rides and I'm not really friends with them. Many riders have "aged out" of the rides, I'm trying to put that off.

Cypress

Any familiar faces going to be at the Shasta Gravel Hugger? I'm waffling on using it as a tune-up. It'll be a small field and the names on the current roster are no joke... Definitely a recipe for a watt dump.

hubcyclist

The return of crap continues. Tried a zwift ramp test, got 272w (I had done sweet spot base with 295 as the target). I haven't done ramp tests in a long time, and I think my rider profile (more steady state, less vo2) probably underestimates a little. So I might try going forward at 280 and see how things go. But it kind of sucks lol

waterrockets 

'Sup?