topflightpro

Completely out of my bandages and no sling - for the most part. I still have to wear it to the gym or in some public places.

Anyway, lifting is going well - only lower body and machines as I cannot lift any plates.

Starting back at training on the bike this week. Most of my rides before now have been pretty lazy on the trainer.

Tried sleeping on my right side last night - my preferred side - for the first time since breaking my right clavicle. Couldn't get comfortable. The right hip was way worse than the shoulder though.

furiousferret

I can't sleep on my right side either. My issue is just cuts and bruises on the hip and shoulder so probably a few notches down the pain scale compared to your issue....

Ttoc6

Lifting and climbing. Going through a hypertrophy stage for a month of two in the gym. High reps, lower weight. Everything is sore...

caloso

Power meter battery died! Did I even ride?

burnthesheep

Group ride had a headwind for about 2/3 the ride. Just the way the route wiggles across town. The part assisted by wind is where we have lots of turns and stops and it isn't helpful. Overall speed wasn't super fast, but new nominal power record for the ride. 280w NP for 70min (4w/kg). 102 TSS in 1:07. Probably a new record 30sec and 40sec power on my TP at 740w on one hill sprint.

Who says the 20mph group ride can't be saucy? It's not just about average speed, it's about the workout.

But, to me, kudos of the night goes to the single speed guy. Wow, strong.

Overall I put 10 seconds here and there into the group at the top/end of some of the hills before regroup points. At the end of the ride got 20 seconds on the group in the last section.

Good beers were drunk afterwards by all, and a couple steak and cheese grilled cheese's enjoyed by the group. A good night.

hubcyclist

well, I'm depressed today lol I bit the bullet and backed off my FTP to 285 from 310. I did a 3x12min @ ~90% today and things felt right at the 285 target. I had trained at 310 for sweet spot in May and June and was nailing my workouts, then July and August I rode a lot of endurance and a lower volume of short power intensity leading up to CX, but that was a bit of a mixed bag and I guess ultimately I couldn't ride the high I had built up for 6 months. So I have to rethink my training year so I can peak for the fall race season, because I'd be quite a bit better having an additional 25w across the board! But fortunately I still have time to maximize whatever I do have and get a little more race fit

So on one hand, 285 is 10w higher than my baseline at the end of last year and at 4w/kg, which is super good, but on the other hand once you've touched the sun it's hard to come back down lol

burnthesheep

Excitement today! I got the Joule GPS and the Powertap iOS app to bridge to Zwift. Yessssssir. No control, just ERG or slope control using the head unit. But still. This is a game changer for the lunch time spin!

The Powertap and HRM and stuff are all ant+ and connected to the Joule. The Joule is BLE and talks to the iOS via the Powertap app.

Just get both apps running, and add equipment in Zwift by clicking on the Joule GPS bluetooth item.

I was so excited I hit a new SS power workout record. 270w for 45min with some efforts on Yorkshire hills peppered in. That's average power, not nominal. Also, it felt good. Plenty more in the tank looking at the data, and by feeling.

Cypress

Headed out on the gravel bike to get the cleats set on new shoes (S-Works Recon). First ride since last Saturday where I got stung by a yellowjacket and had to be put on a prednisone taper for excessive swelling. I'm not expecting excellence today.

big john

Where did it get you? I was stung by a bee Tuesday when it got stuck between my aerobelly and my upper thigh. I sat up and the stinger was still in my shorts. Swelled up about 3" diameter with a lovely red patch in the center.

Hermes

3 hour endurance ride along the coast.

Cypress

Dead center on the lower lip. When woke up the next day the swelling was bad enough to start splitting my lip open, and it was starting to move into the rest of my face.

I’ll be damned if I was going to walk around for a week looking like Robert Z’dar and Bubba had a baby.

big john

Dayum.

Flatballer

I got stung on the tongue and inside my lower lip by a ground hornet once.

That was a fun week.

Cypress

Went over the Cascades to Bend for the weekend to visit the in-laws. Elevation is a beeotch coming from sea level! Ended up taking a gravel KOM at the top of Paulina Peak. 319W for 26 minutes on washboarded gravel at 8000' ASL left me all kinds of twisted up. I also weighed myself for the first time in over a year...164 pounds!

cmh

Strong stuff, Cypress.

Cypress

Thanks! Do you ever do the Sauvie Shootout? I have an ex-teammate on my arse about heading up there and playing bikes... Worth the trip?

burnthesheep

500 TSS last week. 2 hrs yesterday. Nice little route linking up Cary, the airport, out north of 540, coffee at Jubala, then home.

Dick BMW driver honking and using the finger while going up a narrow road out by Umstead. Sure enough, church sticker on the back window. On the way to church. James 2 14-26, lol.

Either way, Zwifted at lunch in erg. Still more fun than erg and music. Just 30min. More SS and then some efforts uphill. Got a few chasers once or twice, decided to ride them off my wheel for fun.

Managed to hit my previous 20 min number as part of the ride. Right at 300w. Tells me that I could probably do more than that for sure if I wasn't sitting at SS then bobbing back and forth well over it.

caloso

I've been following a canned training plan from Training Peaks for a couple weeks now. I have to say, just having it show up in my TP everyday and showing how my CTL is improving (and will continue to improve if I stay at it), has been a great motivator. My main stumbling block this year has been inconsistency, so this feels like getting back on track. It's also nice that it integrates with Zwift, so if I just want to do it in the garage, it's right there.

hubcyclist

I've been doing a string of sweet spot workouts the past few days (aside from CX racing). It's been hot and about 80 degrees in my basement but I'm nailing them. Not really making a whole block out of these going to pick up the CX workouts again this week and try and peak for one of my favorite race weekends in November. I'm running my garmin indoors and today it estimated my vo2 to be 64.

Cypress

I pushed it up a gravel climb last night. I'd never ridden this one before, so pacing was out the window. 333W for 50:27. I'm totally unsure what to do with this fitness, as I have no plans to race cross, and maintaining it through the winter isn't reasonable.

Hermes

Declare victory and ride as you feel or just get some time in the saddle.

Cypress

The KOM's are getting addicting though. I'll miss the ego boosts when the weather turns.

burnthesheep

Local gravel grinder that time of year? You'd do really well it seems. That is crushing it!

Cypress

Eh, the only thing remaining on the OBRA race calendar that isn't cyclocross is the Mt. Ashland Hillclimb this weekend. It's a unique race in that it pits mountain bikers vs road riders up a 4700' climb, and they start with their backs to each other. The mtb'ers have a shorter route (18 miles vs 24 miles for the road), but it's dirt and I assume, steeper.

burnthesheep

I'm guessing I set a new 30 to 40 second PR stealing some kom's last night. Got it up to right at 700w. Was 800w for 20 seconds. I don't pay for TP so can't see my records all-time for those. I track 5 sec, 1min, 5min, etc... myself so know those. For me that's 10w/kg. Tells me I think I could do it for another 10 seconds or so if the segment were longer.

7-day rolling avg TSS is 540 as of last night.

Interesting ride. Errand to the LBS to pickup some RD pulleys since mine were worn enough I could hear them skipping. Steal KOM on the way. Go home to make sure tree dudes were done working and cleaning up. Eat. Fix RD pulleys, depart again on ride, go steal another KOM. Grab a beer. Ride the critical mass for half hour. Gets late, skip out and go home. They stay out too late for me.

Debating SS at lunch today in Zwift or a day off.