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Training Status??? (IV)

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Training Status??? (IV)

Old 05-01-20, 02:25 PM
  #14726  
furiousferret 
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Originally Posted by burnthesheep View Post
You mean outside of maybe P/1/2 or hillclimb all racing people also hate hills.

Around here, all the group hammer rides are on routes definitely under or up to 50ft per mile elevation. I typically ride closer to 60ft per mile and sometimes in town by my house around 100ft per mile elevation. I like routes also with some kind of 2min to 3min hills a few times in there. Most of these races and hammer rides seem to avoid those.

There's one just out of town that does, but I'm not fast enough for that group yet.

I usually can explode our hammer group up hills longer than 2min. Then the heavier riders start moaning and complaining about "people taking chances or running signs and lights" or some crap. No, your heavy self just got dropped. For the 4th time on the same ride up a hill.

Whatever. I've a lot to learn still.......I've got it to the point I know I could WIN, now just need to learn how to not crash while doing so. Lol.


Today.....10k at my same original PR from last year. 10+ bpm lower HR on a little slower route.

Next week, taking bike to work for a 10mi TT try. I think the rule will be, if you're not stopping to vomit or cramping up.....the meter can't read less than 280w until you're done.
That adds up to a small amount around here. For my AG, Socal has maybe 10 'climbers' that race...I Strava stalked all those dudes because I was expecting to cat up this year. we had about 15 climbing races, it was down to 3? last year. 95% of our racers (outside the jrs) are crit specialists.

NorCal has more climbers because they have more racers that actually show up. Right now they're probably an outlier around the country.
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Old 05-01-20, 03:27 PM
  #14727  
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We had our local social distancing TT last night too. Due to work, my son and I were the last ones to go, and man the headwind was brutal. Not complaining. I got a new FTP out of it.
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Old 05-02-20, 07:54 AM
  #14728  
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Originally Posted by caloso View Post
We had our local social distancing TT last night too. Due to work, my son and I were the last ones to go, and man the headwind was brutal. Not complaining. I got a new FTP out of it.
I want to race a social distancing TT!!!! I think I'll message the elders, who also put on the FITT series.

added in edit: Well, I guess Fiesta Island would have to open first, and I suspect that will be one of the last public/open spaces opened due to people's tendency to flocculate there.
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Old 05-02-20, 11:55 AM
  #14729  
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Did a social distance TT in the middle of a long ride today. Just dialed it up to 300w and made it the 10 miles. I was on a very aero unfriendly bike and got beat by a guy doing 30 less watts (had an aero bike and deep carbon wheels), and a dude on a TT bike, skin suit, etc averaged 5 mph faster with only 20 more watts. Almost no elevation gain, truly a test of watts and drag. I guess gear is in fact important...

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Old 05-02-20, 03:08 PM
  #14730  
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Do any of you have a sense of what amount of aerobic exercise is OK when recovering from pneumonia? I am assuming easy pace is probably good for the recovery process?
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Old 05-02-20, 07:50 PM
  #14731  
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Originally Posted by TheKillerPenguin View Post
Do any of you have a sense of what amount of aerobic exercise is OK when recovering from pneumonia? I am assuming easy pace is probably good for the recovery process?
I would think if you're feeling good then you should be able to get back to it, at least at an easy pace and shorter duration basis. I have always over done it after being sick for fear of losing too much and have given myself relapses and other problems. You can irritate your heart if you are still sick. I've dealt with chronic bronchitis and asthma and a couple years ago they told me I have COPD. I'm better at giving advice than taking it.
https://www.livestrong.com/article/5...ter-pneumonia/
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Old 05-03-20, 10:17 AM
  #14732  
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Good rule of thumb.. A day easy for every day off / day you were sick.

Got my gravel bike from the shop this week. Pretty complicated build so I'm happy they got it back to me. Rode her Thursday night and what a treat it is to be back on dirt after my mtb broke last week (blown seals in the rear). Friday it rained and I was lazy.. needed a day off, so just ran and climbed in the evening.
Yesterday was another non-bike related adventure. Skinned up the local ski hill and climbed a big 5 pitch trad climbing route with a buddy. Legs were sore afterwards like I had done a hard bike race. I took lead on all the "hard" climbing. Couple some good mental exhaustion with the climbing and I was out by 8pm last night. Pic from the top of the first pitch. About 55m of sustained edgy goodness. You can see my skis way down there.

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Old 05-03-20, 02:43 PM
  #14733  
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Originally Posted by Ttoc6 View Post
Good rule of thumb.. A day easy for every day off / day you were sick.

Got my gravel bike from the shop this week. Pretty complicated build so I'm happy they got it back to me. Rode her Thursday night and what a treat it is to be back on dirt after my mtb broke last week (blown seals in the rear). Friday it rained and I was lazy.. needed a day off, so just ran and climbed in the evening.
Yesterday was another non-bike related adventure. Skinned up the local ski hill and climbed a big 5 pitch trad climbing route with a buddy. Legs were sore afterwards like I had done a hard bike race. I took lead on all the "hard" climbing. Couple some good mental exhaustion with the climbing and I was out by 8pm last night. Pic from the top of the first pitch. About 55m of sustained edgy goodness. You can see my skis way down there.

That looks like a bolt not a pro.
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Old 05-03-20, 05:42 PM
  #14734  
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Originally Posted by UmneyDurak View Post
That looks like a bolt not a pro.
2nd placement down is a cam! It's a mixed route of trad / bolts. You could do it with no extra gear but there would be some pretty big run out!

Today was 2 hours on the gravel bike. Had planned to climb up the dirt divide but the "trail" is in really bad shape and almost unrideable. Huge rocks everywhere. Decided I didn't want to have descend back down that so flipped it and went home.
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Old 05-03-20, 07:07 PM
  #14735  
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Trying to get some fitness back and have fun. Finally got a new head unit and put a battery in the power2max. I hate changing those batteries. It's like a 30 minute ordeal. Plus another 30 minutes to go buy the battery. Did a couple hours with one effort up a hill... I'm down to ~250 watts for 12 minutes.
Not that I'm really thinking of racing, but this is just pathetic. And I'm up 20 lbs so it's even worse!
FTP < 3 w/kg lol
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Old 05-04-20, 07:44 AM
  #14736  
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What do you guys think about going with a shorter crank? I rode 170's when I raced last, which felt better than 172.5 (which I currently have), but I'm debating on trying some 165's to open my hip angle even more, and get my back even flatter (I would have to raise the seat 7.5mm, and keep the bars where they are). I'm interested to hear if you guys have tried this.
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Old 05-04-20, 08:13 AM
  #14737  
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I use 172.5 on my road and TT bike but 165 on my track bike. I plan to change to 165 on my TT bike.

I have done aero testing with ERO at Velo Sports Center indoor track. 165 cranks test faster for me in the pursuit position (TT). I can get a better hip angle and they are just faster. I have not tested my road bike.

For the road, I would want to test sprinting out of the saddle and climbing. At the track, we spin fast and do not stand when we sprint to the line and there is no climbing.

Last edited by Hermes; 05-04-20 at 08:41 AM.
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Old 05-04-20, 08:59 AM
  #14738  
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8 hours last week that included my mini rest. Sunday, we rode through Camp Pendleton where my wife wanted some time on the the TT bike. The camp is a solid TT course that is mostly flat with a couple of power climbs. She averaged 22.5 mph solo through the camp with me on her wheel providing drag reduction and momentum.

And we had our new Vole road suits that she gets from her company. I needed talcum powder to get into mine but it fits great once I am in it and based on my experience would test fast.




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Old 05-04-20, 11:40 AM
  #14739  
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Originally Posted by procrit View Post
What do you guys think about going with a shorter crank? I rode 170's when I raced last, which felt better than 172.5 (which I currently have), but I'm debating on trying some 165's to open my hip angle even more, and get my back even flatter (I would have to raise the seat 7.5mm, and keep the bars where they are). I'm interested to hear if you guys have tried this.
I kept putting it off cuz I couldn't find online any solid evidence that short would be better for me, but I had suspected for a while. So I finally went with 160s when I got my new power meter (like 3 years ago). It felt tons better. Raised the saddle half inch. I'm 5'-10" with somewhat short legs. I cant really say if it had any positive or negative effect on power because that was about when I was starting to burn out and stopped training decently.
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Old 05-04-20, 12:04 PM
  #14740  
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Saturday we had a pallet of soil delivered to us, but I had to bring the 60+ lb bags to the backyard. First one I tried to lift my back just locked up.

That screwed my weekend riding; I can ride upright but it hurt bending over and holding the bars. Markedly improved today though.
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Old 05-04-20, 03:18 PM
  #14741  
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Originally Posted by aaronmcd View Post
I kept putting it off cuz I couldn't find online any solid evidence that short would be better for me, but I had suspected for a while. So I finally went with 160s when I got my new power meter (like 3 years ago). It felt tons better. Raised the saddle half inch. I'm 5'-10" with somewhat short legs. I cant really say if it had any positive or negative effect on power because that was about when I was starting to burn out and stopped training decently.
Well I just ordered a 53/39 165mm to try, along with 38cm ergo bars to get my front end a little tighter.
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Old 05-04-20, 03:48 PM
  #14742  
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Originally Posted by procrit View Post
Well I just ordered a 53/39 165mm to try, along with 38cm ergo bars to get my front end a little tighter.
Which power meter are you using?
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Old 05-04-20, 05:06 PM
  #14743  
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Originally Posted by Hermes View Post
Which power meter are you using?
Favero Assioma Duo.
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Old 05-05-20, 09:06 AM
  #14744  
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Road the quarantine TT from last weekend with a different bike, aero wheels, race tires, skin suit, and a better position (shoulders tucked in, elbows dropped and tucked while on the hoods vs riding in the drops). Improved 1.6 mph over 9.2 miles, with 20w less! I think the 165mm cranks are going to help a lot in this new position, my knees were all up in my chest and my legs were working just getting my feet over the top of the pedal stroke.

Last edited by procrit; 05-05-20 at 09:31 AM.
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Old 05-05-20, 12:21 PM
  #14745  
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1.75 hrs in Watopia this morning, 2x23' at SST up the Epic KOM. Road down the backside and looped around versus turning around at the top. It was a good ride! I could see myself doing that as a "workout" somewhat regularly. I got a top10 on the segment as well for the day. Next time I might loop around Fuego Flats for a more extended warmup and cooldown to make it an even 2 hrs.

Not sure I will ever be able to do things much over SST on the trainer as far as structured training goes... It's just too difficult. I think better fans/cooling would help. Def. worlds better than an old dumb trainer and the wall goes, more to think about/be distracted by. Maybe at some point I'll try a Zwift race or two, I imagine that would be a little more motivating.
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Old 05-05-20, 12:50 PM
  #14746  
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Any of you guys ever let your fitness slide into the gutter? Like 25% or more off your FTP? Does it come back quick? Like can I get back the first 50 watts in 2ish months or is that unreasonable? I've been riding a bit but nothing hard or long. Please read your crystal ball for me thx.
Today I did a climb that should never take 30 minutes, but it took 30 minutes lol.
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Old 05-05-20, 01:06 PM
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Originally Posted by aaronmcd View Post
Any of you guys ever let your fitness slide into the gutter? Like 25% or more off your FTP? Does it come back quick? Like can I get back the first 50 watts in 2ish months or is that unreasonable? I've been riding a bit but nothing hard or long. Please read your crystal ball for me thx.
Today I did a climb that should never take 30 minutes, but it took 30 minutes lol.
I took a 10 year break from all riding and went from 160-165 lb and a 350w 20 min power to 190-192 lb and a 250-260w 20 min. Two months in, I'm down to 179.0 this morning and my 20 min power is slightly above 300w now, so about a 40-50w gain. My endurance has made the most improvement. 20-25 miles at the beginning would wipe me out, now 60-70 miles is very doable (with a nap after haha).

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Old 05-05-20, 01:48 PM
  #14748  
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Originally Posted by procrit View Post
I took a 10 year break from all riding and went from 160-165 lb and a 350w 20 min power to 190-192 lb and a 250-260w 20 min. Two months in, I'm down to 179.0 this morning and my 20 min power is slightly above 300w now, so about a 40-50w gain. My endurance has made the most improvement. 20-25 miles at the beginning would wipe me out, now 60-70 miles is very doable (with a nap after haha).
Good to know the first 40-50 watts are easy. And while losing weight too. I don't want to lose weight now, I worked super hard over the past 18 months to put it on. I could cut down from 185 to 175 maybe but I don't want to do that til I have gym access again. Currently I'm doing ~35-40 miles max and I'm not too tired, but don't wanna push it yet. Figure just be patient and in a few weeks I'll be ready for the big rides. It's not the mileage that gets to me, it's the climbing.

I just started filling a new PMC and looks like I'm around 32 CTL hovering between -20 to -30 TSB over the past couple weeks.
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Old 05-05-20, 02:09 PM
  #14749  
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Originally Posted by TMonk View Post
Maybe at some point I'll try a Zwift race or two, I imagine that would be a little more motivating.
Don't wait, just do one. The time will fly by and you'll suddenly see your outdoor watts appear indoors. It's a bit of a learning curve to figure out how to stay in the "pack" without ending up on the front, and the sprinting is nothing like in real life. Everyone goes too early and Zwift overestimates drafting distances. You can spring at 150 and still gap dudes by several bike lengths if you've got the pop. You can also ride "through" other riders instead of having to go around them, so there's almost no tactics involved.
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Old 05-05-20, 02:15 PM
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Originally Posted by aaronmcd View Post
Good to know the first 40-50 watts are easy. And while losing weight too. I don't want to lose weight now, I worked super hard over the past 18 months to put it on. I could cut down from 185 to 175 maybe but I don't want to do that til I have gym access again. Currently I'm doing ~35-40 miles max and I'm not too tired, but don't wanna push it yet. Figure just be patient and in a few weeks I'll be ready for the big rides. It's not the mileage that gets to me, it's the climbing.

I just started filling a new PMC and looks like I'm around 32 CTL hovering between -20 to -30 TSB over the past couple weeks.
Certainly easier than trying to break through a plateau!
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