Ttoc6

90ish mintes on the rollers today. Still a lot of phlegm coming up in my coughs. Probably going to avoid the training crit tonight. It's amazing how quickly atl falls off when I take days off. After Monday and Wednesday off, I'm sitting at an ATL of 71 and ctl of 98.1. Two days of no riding. I know its for the best, but .

caloso

CTL is coming up. Still -11 vs. this date last year, but every other indicator is coming up.

Ygduf

did like 75 hardish miles yesterday. am tired. Went out to do the thursday training ride but was late due to a talking-to at work, and then it was sprinkling and threatening to get wet so I called it a recovery ride and noodled back. TSB still in the negatives. I'm tired.

revchuck 

Snuggle with the twins when you get home and take a nap? There are worse things to do.

mollusk

I rode today. It was windy. 20 mph headwind with gusts to 30 mph on the way back home. I didn't mind the headwinds so much, but sometimes it was a gusty crosswind and that sucks.

caloso

My twins are 13 now. I miss the days when I could flop down on the couch with one on each shoulder. That was the best.

globecanvas

Hey, my twins just turned 13! They mostly just flop on each other now.

miyata man

I have been eating very poorly and not riding all week. Today I did an hour of dinking around loosening up and trying out a new saddle. Oh, and visited my favorite place to buy recovery beverages twice. First time they tried giving me the beer I picked out free. Second was to bring back a PS/2 keyboard to fix their POs system for them so they could open their cash register and take my money dammmit.

Ygduf

ah ha. ha.

I have to take 2 days off work if I want time for a 60-minute nap. there is literally nothing restful about 2 1-year old babies.

aaronmcd

Whenever someone mentions a pos system is having issues I chuckle a little inside.

Ttoc6

Was complaininnig about my low ATL earlier today.. Well I decided to go to the training crit despite better judgment. Weather got absolutely beautiful here in Seattle for a few hours so isnuck out to do the B crit. Went in telling myself not to race, just hang out and get the work in the legs going up the climb. Wellllll, ended up being off the front most of the second half of the race trying to bridge to a dude, getting dropped, coming back to the pack and going again to bridge up to a colelgiate teammate. Thought the race was 40 minutes. Ended up being 40min + 2 laps so we got caught. Oh well. Burned the legs out, got some good work in for the week and ATL is back up to 93.8. CTL back to 102.

Also avoided crashing with the sketchy people in the 3/4 field. Might do the 1/2/3 in the coming weeks. I'm so used to the super small (Like ~10people)fields I race in for collegiate where it is always hard. Gonna take some relearning once I'm done with collegiate in a few weeks.

mattm

Seward?

That was always a good time, fun course.

Hermes

In LA for a Velo Sports Center training block and racing on Sunday.

Motor work yesterday - 8 laps: 2 on the motor 2 off, 18.2 second laps, 30.6 mph.

scheibo

did a run up a mountain on wednesday afternoon and it ruined my legs. and i hate that route anyway, climbing is stupid when running (i'm too tall and gangly to be good at going uphill). i guess the only positive is that i didn't do it the day before a race. either way, between feeling like someone dropped me off a cliff and bad weather and work i didn't ride yesterday. apparently thats the first day i've missed this year. maybe if i had realized that i would have tried to sit on the trainer for an hour, but given how it wouldnt have been productive at all (do i really care about 30 TSS?) i think i made the right decision.

picked up the TT bike last night and tried it out on the trainer this morning. i hate trainers, and my power is lower on trainers than on a flat road (which is in turn also lower than when climbing), but I was not prepared for how bad my power would be on the TT bike on the trainer. like maybe 75% of road power, and thats being generous. and staying in the sticks for appreciable amounts of time was uncomfortable as well (maybe a different saddle will help?). i know there's an adaptation period, and I've only put what amounts to an hour total on the bike so far, but I was not expecting for it to be this bad to start. granted, my legs are still pretty trashed from wednesday, and there's probably still some fit kinks to work through, but its going to be a long journey to becoming acceptable.

wktmeow

Oh god TT bike on the trainer is pure torture. I had to do 3x15 at sweet spot a while ago and I bailed on the first one 10 minutes in... at what's supposed to be 90% of ftp!

scheibo

i just did 10 minute easy, 10 minute 30s on/off, 10 minute easy and it was torture. the 'on' was only averaging 275W. im pretty sure when i toweled off the bike it was more from tears than sweat. on the road bike i could average >400W for the 'on' portions for the same effort (because I could stand), and even on the trainer i'd still expect to average 340W and at least 3 sets of 10. lots of work to do

Ttoc6

Yeah, Seward park. Wasn't the biggest field Ive seen there but still was a good time. As far as weekday rides its always something I look forward to. That and Tuesday night Hotlaps on mercer.

Buckeye2

Started anaerobic (8x1') training today for my first race (ever) in four weeks. Just curious what the general "pacing" strategy should be on these. My best minute ever was after a hard 30" sprint/fade (~550w for 1'). Should I be trying to hold, say, 525w for the minute evenly paced in my training or should I do a hard sprint followed by the gradual fade?

I find it hard to get up to that power and evenly "pace" it, but I am very inexperienced when it comes to this type of interval work.

TheKillerPenguin

The crap in my chest will not go away! Doctor's appointment is on Monday, seeing as it's been around for like 3wks now I believe this one is gonna require meds.

Openers today, race tomorrow, party!

miyata man

1.5 hours single leg drills on the roller this morning followed a half hour outside. Another 1.5 hours outside this evening at base pace.

Think I got all the ingrained laziness and reliance on sweets from this Winter out of my system this week. Tan lines are crisp and I'm ready to roll now.

Ttoc6

Got to Walla Walla for the race weekend a bit early. Got out and around the course. 45 minute ride with a fun little lead out for a teammate. Gonna be a winy one tomorrow.

Sitting high enough in CTL and low enough on ATL that i should do fine tomorrow. This illness is still hanging on a bit, but shouldn't bother me while racing

rubiksoval

There isn't really a pacing strategy that I've found.

It took me four different attempts before I managed to pop off a 1 min max effort a couple of weeks ago. And then I had to go home because I killed myself. Never made it past 30-40s on the first few attempts.

So... Don't go all out on the first one? Go about half of all out? Then try to progress upwards? I don't know. 1 min is like sticking your body in a blender. By 40 or so seconds you start really hating everything. No way on earth you'd be able to do 8 of them if you were trying for max efforts.

I'd seriously shoot for something in the low 400s and just move on from there. You'll have to experiment a bit. But specificity is good, too. In a race you'd probably have a hard jump and try to hold it as long as you can, so I'd make my intervals similar to that rather than a steady pace that you probably wouldn't utilize.

Buckeye2

I appreciate the response. I've found that something around 30 seconds is just a flat-out effort, around 3 minutes can be paced, but the gray zone in between is "no man's land" for me as far as strategy goes. I'll probably just have to experiment.

I really only got six decent efforts in before calling it quits, but I'm sure over time I'll get "better" at it (not that that would take away the suffering). Like you, I start to really give up after around 40 seconds.

globecanvas

I find 1 minute efforts to be all about the mental state. It really helps me to have a specific visible target, like the top of a hill or a landmark up the road. I go just shy of all-out sprint (meaning, pedaling hard but not getting the upper body involved), which is painless for 20 seconds, then hurts at 30 seconds. After 30 seconds you sort of have to recommit every 10 seconds or so. Looking at an actual effort, that ends up being about 700w for the first 30 seconds, then a fade to 625w, then another fade to 550w, then a fade to 500w at the end. But none of the effort is targeted, it's just "almost as hard as I can go" followed by "one more big push" followed by "one more big push" followed by "one more big push."

globecanvas

Leaving for a week in Mexico tonight ... a conscious effort to bury myself over the past week has resulted in me being totally buried, TSB -30, all I could do to hang on to the group ride this morning. Vacation time!