TexMac

Don't get yaself in trouble

TexMac

So glad I was able to ride 2 hrs yesterday. Legs felt great but heart rate sky high so I threw down 2x10 90%,95%, sore heel today might get a foot massage.

caloso

Should finish the week with about 200 miles, 750tss. Moving the needle up.

Ttoc6

60 easy minutes this morning. Not racing the last cross race of the season tomorrow cuz I think high intensity would be pretty bad for these sinuses right now. Still going to go hang out with people there though.

Hoping to get in something a little longer this weekend, even if it is indoors.

jsk

Man, I hate doing sweetspot on the trainer. 15 minute intervals at 90% are so hard I almost quite several times, despite the fact that last week I did 4x30' at 95% outside (which felt easier than the trainer intervals). And I'm using pedal-based power meter in both cases, so it's not like it's an issue with the smart trainer being inaccurate.

Ttoc6

It's funny because i hate doing anything sub-threshold outdoors. I get too antsy and just want to gun it all the time lol.

Ttoc6

2 hours pretty easy. OUTDOORS! Pretty funny to me how ****ty and out of shape I can feel then still go PR some harder strava segments.

Might be my last outdoor ride in Utah for the year. Snow is supposed to come in tomorrow and it's not looking like its gonna be warm again for a while

mattm

Did the local hammer ride with @Ygduf. Since it's a big sketchy group ride, and not great for actual training, I tried to at least sit on the back and stay in the small ring for the first half, to keep HR low and work on cadence.

Did that, then won the half-way sprint (being super rested coming in to it helped).

Then fudgy rode away from the peloton. Which was great because I lost the final sprint.

Then I tacked on another 2 hours with some actual training - steady solo z2, the way it should be. Way less fun but way better training!

TheKillerPenguin

Did 4hrs of endless loops in my neighborhood doing 40min blocks of z2 and 5min of stretching and eating between. I basically spent half an hour getting dressed to do a 35* outdoor trainer ride.

hubcyclist

first time in a while that I've done a 2hr trainer ride, 3x20 sweet spot (88, 92, and 89%), 123tss

furiousferret

Did some tempo work and 2 guys latched on. When I slowed down for them to pull, the lead guy said he couldn't but if I could keep the same pace, so I did. They thanked me at the end and I rode on.

Somewhere out there a family is sitting at dinner, and the son, in an english accent says, 'Daddy, what do you want for Christmas?' The Dad looks at the 5 year old, his wife, his Strava feed seeing all the PR's I gave him and goes, 'I have everything I want, son.' God it feels good to give.

Ygduf

with such bomb training acumen you must climb and TT well!

mattm

i just win ****

Radish_legs

This is the end of the dallas south loop (one of the rides that uses this route anyway). Traditional sprint finish. The finish actually has green spray paint to mark it, as well as another line marking 100 yards from the finish (they take this crap seriously down here).

I had terrible position and left it way too late. But still fun.

gsteinb

760 on 15 hours

Ttoc6

6- minutes easy before breakfast this morning. Think I'm just about over this sickness. Just a small cough and sore throat left over. Just in time for it to start snowing.

furiousferret

Probably the first ride in over a year (maybe two) I didn't have to use an inhaler at some point. Really really good sign, especially since I feel like November was a wasted training month because of all my lung issues. I just couldn't hit my numbers; best analogy is zone 2 with no asthma runs at 130 heart rate, and the same with asthma is 150. So I have no clue where I'm at, my ftp could be accurate, it could be off by 40.

500ish TSS for a week, a bit higher than I wanted. 11 hours in Z1. I'm almost not fat. 22 lbs in 70 days.

mattm

80-something miles with the team, 15 hours for the week.

Not as much as I had planned, but it'll do!

gsteinb

rebooting an old series of posts....


Guys should do more single leg stuff. It's a great way to avoid injury, and to work on imbalances.

Mike Boyle has some great stuff

Mike Boyle Strength & Conditioning | Boston Athlete Sports Training: Personal, Professional and Group Training | Winchester, Massachusetts 781-938-1330

There's also great stuff here, along with a Boyle video on the Bulgarian Split Squat

https://themovementfix.com/squat-posts/


I don't do any double leg stuff any longer. I have a couple of sets of powerblocks, a couple of different boxes, and a few kettlebells.

topflightpro

I actually do both. Sundays are always squats, deadlifts, and single-leg leg press.

Then on Tuesdays and Thursdays, I do a variety of exercises, including bulgarian split squats, pistol squats, step ups, step-back lunges, side lunges, stiff leg deadlift, leg-press throws, and box jumps.

The idea is that the traditional double leg stuff builds straight strength and power, while the single leg stuff does more to correct muscle imbalance and balance issues.

gsteinb

Theory is that by focusing on the single leg movements one can build strength and power while minimizing exposure to loads and errors that invite injury.

topflightpro

That makes a lot of sense. I have been careful to build slowly on the double leg stuff to make sure I am not putting myself in a position where I can injure myself. I frequently see videos of people doing heavy lifts with terrible form, and it makes my knees and lower back ache just watching it.


This article had some interesting thoughts on weightlifting as well: https://trainright.com/5-things-cycl...ngth-training/

Ygduf

I feel like I'd be more likely to injure myself with x/2 weight on a single wobbly leg than with x weight on a (more) solid base.

Then again I hurt myself and am still dealing with the injury months later after trying to lift with 2 legs, so my intuition may not be very good there.

gsteinb

One can hurt themselves doing almost anything. However, doing single weight work one needs to focus more on form, balance, and using secondary muscles as support. Single leg squat vs double leg. One can debate most anything, of course, and I've always been a stickler for lighter weights and good form.

jsk

This has been my experience. My Bulgarian split squat max is nowhere near 1/2 my high-bar back squat max even when I've been doing both regularly (even though on a split squat your front leg isn't doing 100% of the work, so in theory the weight should be more than 1/2).

And some exercises have no single-leg varian. Single-leg deadlift is a misnomer, it's really a single-leg Romanian deadlift. It doesn't hit anywhere near as many muscles as a regular deadlift.

Still, I think the iso-lateral stuff is good. For one thing I can't go heavy on regular squats/deads more than once a week without my bike training suffering. So the iso-lateral lifts are useful for the second day in the gym. They also require less equipment, even a lot of hotel gyms have dumbells so they're a good option when you don't have access to a real gym.