aaronmcd

Dawn is pushing it.

Wake up, caffeine pill, bowl of cereal. Wait around for heart to start pumping and blood to start flowing to the brain, and caffeine to do it's magic. Get kit ready, tires checked, watter bottles, etc. Take dump. Go ride. Come back, drink protein shake and eat more.

Ttoc6

The TR guys talked about this recently on their podcast. Something High glycemic index (they suggest like an english muffin with jam or honey) as you start your ride, then fuel for the efforts and get your recovery in afterwards.

Here is an article Coggan posted on the Wattage group about two weeks ago that seems relevant..
https://rdcu.be/Hcaw.

"Fuel for the Work Required: A Theoretical Framework

for Carbohydrate Periodization and the Glycogen Threshold

Hypothesis"

TMonk

Yep, except I drink coffee like a regular person .

I spend 30-45 min at home between when the alarm goes off and when I'm on the bike.

TMonk

Also sounds about right. I figure I have whatever glycogen stores that I'm going to have in my legs already from the night before, so I just eat something to top off the blood sugar.

aaronmcd

Yeah coffee is better. I take the pill in hopes of getting out the door quicker, but I always seem to end up taking forever anyway.

furiousferret

We're a breakfast burrito household. I can cook a batch that lasts a few days so all I have to do is make coffee in the morning. My coffee game is on the next level now, I can even do those foam design thingys....well I move it around and whatever it kinda looks like thats what I tell people it is!

caloso

I just can’t do a hard workout on a full stomach first thing.. I do best on a piece or two of toast or fried egg. And a big ol mug of coffee, of course.

furiousferret

About 100km of Zwifting today in various rides, 175 tss. Just a bit under 2000 kj, had to pregame for my birthday party. Since I'm old now people celebrate my birthday because they want to be included in the will.

I got dropped while answering the phone and not paying attention, and chased for 20+ minutes. Best power total since 2015. One of the good things about trainers is I can go nonstop for hours, and that consistent wattage long term was really lacking.

Also, that wasn't close to a best effort, and my expectations right now with my CTL and time off is about 30 watts lower. Good signs.

mattm

Rode around after work, it was dark and cold.

Fingers still hurt when I grip the bars to sprint.. but less. So I guess it's getting better but damn this is annoying.

I miss the days of normal hands when I could try to rip the bars off!! You don't know what you've got until it's gone, as they say.

TheKillerPenguin

We have a descent around here that is straight bombed out warzone status. Every year it gets slightly worse, I rode it yesterday and it has basically deteriorated into chunky dirt with larger holes quickly filled in with piles of asphalt. So I decided to rail it because what better way to prep for early season "I stayed fit on zwift" madness? I thought I made it through the worst part but hit the very last big hole before the pavement improves. Yuuuuuge noise, but no flats! It did rotate my bars forward, but after another 20 miles of riding it turns out I sorta like it?! Gonna keep em this way for a bit and see what happens.

TMonk

Please don't bomb that road lol. Made me nervous just reading that, glad you're ok

Radish_legs

A short clip from our local Thursday night hammerfest. Last night.

hubcyclist

my trainerroad plan had me doing 60min/39tss today, but my tsb isn't very far negative and I've got an easy week coming up so I went nuts and did 90min/70tss lol ctl is 79

i'm being very cautiously optimistic that I might be able to bump up another 5w after next week to make my target 285. I may feel differently after tomorrow's over-unders!

Ttoc6

Woke up about 7Am this morning and it was warm (about 40-42degrees) and dry. So I got out there only to be doing my recovery ride in a 20mph headwind lol. 300W to go 14mph is always fun. Bit sketch in a few places where the cross wind was trying to blow me all over the place.

Oh well, big winter storm coming tonight / this weekend, so I'm glad I got out.

TheKillerPenguin

I've been working on my handling and confidence (when I can get outside). What I've started internalizing in the last season is that generally if you keep your momentum up you'll tend to be OK if you hit something (provided that something is not another rider on the ground). Gaining more confidence in equipment is helping, so is experiencing the occasional "oh ****" moment and not dying. Takes a lot to break modern equipment!

Hermes

New definition for a field fit.

I did a road race that when we lined up that starter warned about pot holes. Yep, I was in the pack and the racer ahead swerved and I hit a hole. My water bottle shot about 10 feet in the air and my bars rotated.

Unlike your situation, the bars moved too much and made the bike somewhat okay to ride but not brake well and race. I could not move them back. I watched the peloton ride away. I finished a lap and called it a day.

Yep

Does the hammerfest all take place on an interstate? At night?

Ygduf

the rear camera view is basically just the angel of death chasing this guy with a flashlight

furiousferret

It swings pretty fast; Early January I felt really good and did well against some 3's at mock races (who are also getting top 10's this year), and mastered some skill work which helped after puncturing my lung. Then the trifecta hit; a flu, a crash, and a death in the family. Now, I'm scared to sprint, and just an all around mess.

Radish_legs

It's a year round ride, so it's at night for several months. Starts at 6pm. It's one of those surging race-type rides. Attracts mostly cat 3 and 4 types, which the occasional cat 1 or 2 who is also on the ride. It's on city streets, some of the boulevards are going to have cars going at least 45mph. That's not so bad if we have multiple lanes and medians. I get more worried on the single lane roads. And we are a big group, everyone with lights, so we are all visible.

We have a slow rollout. 36 miles. Even with the slow rollout, we averaged over 22mph yesterday, and that includes lots of lights and stop signs.

I tell you, if you are comfortable on a race-type group ride in the dark, it makes your first crit in the daytime a relative cinch. This is the ride that allowed me to get 2nd place in my first crit.

Radish_legs

another cyclist's vid of the same ride.
I'm thinking we are probably one of the most videotaped group rides around, lol. Sometimes we have 4 different vids of the same ride.

rubiksoval

I read letting the pill dissolve underneath your tongue gets it straight into the bloodstream. That's what I typically do on the way out the door, but honestly can't tell much difference.

Tastes pretty nasty, though.

caloso

Sound like Copperopolis.

hubcyclist

90mins of 5x12min over unders, 2min at 95 and 2 at 105. Was more successful than last week lol but still tough toward the last few, oddly enough in trying to keep the cadence up during the under portions. My nutrition prob wasn’t great either, just had my coffee this morning and I’m sure that doesn’t help the later efforts. But the good part is I spent 75min at 94% IF and my CTL is over 80 for the first time ever. Woohoo

caloso

Did one of the “Kitchen Sink” rides in the back of the Coggan and Friel book. I’m wiped out.