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Training Status??? (IV)

Old 08-10-19, 08:04 AM
  #13776  
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3x8 inside. Aiming for about 105-108%, somewhere around 185.

Went 183, 184, 187. So pretty spot on, probably could've gone slightly harder early. Not sure I could've done a 4th like ideally I would, but maybe I could've managed.

They hurt though. I haven't done intensity in a long time except short efforts outside and the one FTP test.
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Old 08-10-19, 04:19 PM
  #13777  
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60 mile / 4 hour ride. Forgot my water! Wasn't too bad until about 2.5 hours in when it got in the 90's. I got a work call and had to TT home for 14 miles. I was dead, no watts; so I stopped at a Subway and got some cookies. After that I was able to smash it. Still wonder if I would have gotten home faster without that 5 minute break and no energy or if that extra power boost was worth it.

It would have been close, and I made it 5 minutes before I would have gotten written up! (need to respond within an hour).
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Old 08-11-19, 07:24 AM
  #13778  
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Aiming for 2 hours, ended up a few minutes shy. Lots of climbing. 1750 feet and 24 miles. It was either up or down, not a lot of flat.

Ended up on a gravel path for a bit, but went with it even on my 23s. Wasn't terrible, mostly small stone, some sharp but no issues. Very bumpy though, had to keep the speed down. Luckily it was flat, not sure what 10% on that would've been like on my bike.

Heart rate was suppressed the whole time, but legs felt pretty good. Cold at the start, wishing I'd had warmers on, only 58 or so.
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Old 08-11-19, 07:35 AM
  #13779  
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6 hours on the gravel bike. I got invited to preview what will more than likely be the course for an event ENVE is going to put on next year in Ogden. Neil Shirley invited a bunch of his friends to come out and preview with us. It was really a good group of people. U23 mtb champ was there, couple of ex pros, Enve guys, some bike brand owners etc.

Super burly riding. I had 2.1" mtb tires on my gravel bike and they did fine except for a couple sections. I'd almost want to run a light hard tail on this course based on some of the stuff I rode. Would make the day more enjoyable, that's for sure!
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Old 08-12-19, 10:32 AM
  #13780  
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Vacation sucked a little of the gains off, but not too bad.

On the trip I ran twice for a couple miles. Got back and last night rode for 30min in the hood and gave it a salutatorian college try on a segment and got 3rd. Power intervals at lunch. Full power, but I chose to do 4x3min instead of twice of 3x3. I felt the energy wasn't going to be there for six reps, so packed in what I could do.

It'll take maybe a week to week and 1/2 to get it back, but these are sets I want to nail by year end. So, plenty of time.

Need to re-cable the cross bike and get the cleats on the new shoes and get to practicing otherwise. I can manage two 20min sets on the local course before I crack.
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Old 08-12-19, 03:12 PM
  #13781  
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the Saturday race ride was lights-out. Lots of cat 1s and 2s. So many surges and high pace that people kept falling off the back. 39 riders at the start. Then 1 off the front who "won." Final sprint, with only about 8 of us left. Then a crash! One of the riders cross wheels and went down, so sprint was neutralized. Bummer for me, because I was going to be able to test myself against some guys way above my level.

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Old 08-12-19, 08:19 PM
  #13782  
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Ez ride Sunday morning then hung out on the lake all day. Some buddies invited me out stand up paddle boards. Which was a new experience for me. Did some deep water soloing (rock climbing, no ropes, over water) too which was a crazy experience as a new climber this year. Super fun and really gets the brain going. Clif diving after topping out was awesome too.

Today back to the gym after a pretty physically demanding day at work. Still hit some weights I've been building to. Continual progress. I cut creatine out of my regiment last week in hopes to lose the water weight in the lead up to LoToJa in 3 weeks.
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Old 08-13-19, 11:01 AM
  #13783  
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Dangit. Get back from vacation and likely the first Tue night ride will be a heavy thunderstorm washout. Predicting storms then rain from 5pm onwards. Crap.

Expecting this, I went out to try to steal local KOM's at lunch out near where I work. Success on one, bailed another. Dashboard temp in the car while rolling back to the parking lot said 94. Felt like a 104. I was internally cooking after the 6min effort at 95%.

Overall 22mph and almost 20mi at lunch hour outdoors. I'll take it.
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Old 08-13-19, 09:36 PM
  #13784  
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I just didn't have it tonight; not sure what was up....but I did end up in a group with teammate and a guy no one likes. So on the last lap I took off, he chased, I slowed til he got within a few feet and went again. Eventually I let him take the front but he was already done. I collected my teammate and we blew right by him at the end. I got a few high fives out of that one.
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Old 08-13-19, 10:05 PM
  #13785  
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Originally Posted by furiousferret View Post
I just didn't have it tonight; not sure what was up....but I did end up in a group with teammate and a guy no one likes. So on the last lap I took off, he chased, I slowed til he got within a few feet and went again. Eventually I let him take the front but he was already done. I collected my teammate and we blew right by him at the end. I got a few high fives out of that one.
group ride? crit?
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Old 08-14-19, 08:50 AM
  #13786  
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Group ride.
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Old 08-14-19, 08:59 AM
  #13787  
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I continue to do the same old same old getting ready for masters track nationals in Carson. Yesterday, was 1'on 2'off at Fiesta on my TT bike and last week was a different combination of durations for the on and off segments. It was a nice day and my power and cadence on the TT bike were good. I was hitting pursuit cadence and power during the on segments and I did a lot of efforts.
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Old 08-14-19, 11:09 AM
  #13788  
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Almost back from vacation stagnation. 3x8 plus a 1x4 at the tail end. I made the rest shorter between the 3x8's also. 272w NP for 42 min.

Seemed like good stuff. Maybe tempo or SS tomorrow, repeat today's work on Friday.
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Old 08-15-19, 12:18 AM
  #13789  
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Tuesday night world's had a low turn out so I did intervals Everytime I hit the front. Worked out to about 115% of ftp for 2 minutes then trying to recover for about 3 to 4 depending on how long the group took to roll through. I was pretty cooked by 7 or 8 of em by the end.

Today I took off work to prep for a mtb trip this weekend and chase the stage of the tour of Utah. Hard day for the pros. I had 6000 feet of climbing in less than 30 miles from my door. I was also almost 20 minutes slower up powder mtn than the top pros. And I suffered the entire way up.
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Old 08-15-19, 08:11 AM
  #13790  
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Originally Posted by Ttoc6 View Post
Today I took off work to prep for a mtb trip this weekend and chase the stage of the tour of Utah.
where you goin?
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so high, my heart cannot bear the strain." -A.C. Jobim, Triste
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Old 08-15-19, 10:25 AM
  #13791  
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i'm currently in Lincoln, NE visiting family and will ride in the gravel worlds on Sat, got in town yesterday and rode local trail system (a mix of actual path and glorified sidewalks in the city, it's a bit odd) but got out onto a limestone trail. Today had to beat an oncoming storm so I had to keep it under 90mins, headed out to a gravel road a few miles west. I can definitely see the appeal of gravel riding, there's almost no traffic and the only paved roads all have speed limits of 55 where people drive over that and the only place to ride is a crappy shoulder. Started off a little sluggish, legs found more motivation to beat the rain!
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Old 08-17-19, 09:06 AM
  #13792  
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Track workout on Thursday with my coach. First, we did a set of flying 500 meters with a partner accelerating for the two laps and then a set of motor paced 500 meters diving off the banking with the motor from the rail. We were doing 17 second laps, 32.5 mph 122 rpm. I got a minor case of DOMS from this one.
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Old 08-17-19, 12:27 PM
  #13793  
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after 4 weeks in a sling I’m back on the bike! cleared to ride, just not cleared to race/crash.

i asked how hard i can ride and the doc said “let pain be your guide” - as any racer can imagine that was music to my ears!

upper arm muscles are a little sore, so standing/sprinting is tough, but super happy to be back in the saddle. hoping to race one or two late season races.
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Old 08-17-19, 07:41 PM
  #13794  
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@mattm Welcome back. Glad you are feeling better!
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Old 08-17-19, 10:40 PM
  #13795  
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Originally Posted by mattm View Post
“let pain be your guide” - as any racer can imagine that was music to my ears!
FYI for normal people that means stop when it hurts.
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Old 08-18-19, 08:08 AM
  #13796  
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well, I did the gravel worlds, 150miles and 11k ft of climbing. Started off well and according to plan, 2hrs in my IF was 0.8 and on pace for 8hrs and after 4hrs my IF was 0.75 and on pace for my original goal of 8.5hrs. Things tailed off from there, I really started to feel lower back discomfort, likely due to lugging around a 3L camelback, so I think that played some part in affecting my ability to pedal. Ended up riding way more gingerly and got in under 10hrs of total riding time. 425TSS, 5600kj and 0.65 IF. Trying to balance a feeling of accomplishment (longest ride ever, only have done 3 centuries previously) with the feeling of not meeting my own potential.

Unlike road races, I got something for my effort and suffering, a finishers patch and a neat t-shirt for participating!
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Old 08-18-19, 09:42 AM
  #13797  
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I'd still be pretty darn proud of that. 15 mph on gravel for that long with that much climbing still sounds pretty damn fast to me, especially since it's total time not moving average.
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Old 08-18-19, 10:15 AM
  #13798  
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I'm trying to keep it in perspective! The climbing was pretty relentless short stuff, very rolling and not a lot of steady flat terrain, opposite of what people would expect out of Nebraska. I was even ok until 100miles, I avg 16 and had an IF of 0.7, it was tough but would like to try and tackle again with better training, I've only done a handful of long rides this year, including a much easier 100miles, not that you necessarily need the long rides to handle this type of event if properly trained and fueled, but there is something physical/psychological about being in the saddle for over 5hrs that I don't think I totally condition myself to with my 2hr trainerroad workouts.
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Old 08-18-19, 12:48 PM
  #13799  
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Team Ride up to Forest Falls. Parts of it get to 17%, its a rough climb. When we finished and the guys ahead of you say, 'I just just a second off Phil's time...' its a fast pace. Granted we were broken up about halfway up the mountain I came in about mid pack, and my time was pretty fast.

https://www.strava.com/activities/26...ts/65951514612



@hubcyclist, those are some crazy numbers! Usually stuff like that it takes doing the event 2-5 years to get it right since you can't just practice it every weekend. Just figuring out nutrition is a task in itself.
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Old 08-18-19, 04:39 PM
  #13800  
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Cross race today. Good lord, do I need help with my bike handling. But it’s a great workout and a hella fun time.

edit:

My son and I entered the last race of a weekend-long 5-race series. There weren't any age categories, just M4/5, so for the first time ever we were able to race the same field. That was awesome.

We were pre-riding the course and heading back to start/finish when we noticed that everyone seemed to have disappeared. I guess we missed the announcement that they were staging for the start in a field about 250m from the finishing straight. So we hauled ourselves to the back of the line with about 60 seconds to go. I probably made up 30 spots in the 200m dash from the start but then gave them all back with terrible cornering and a botched remount. Hoo boy.

Meanwhile, Lucas has flatted and we don't have a spare wheel for him, so he's going back to the pit to try to replace his tube, when one of the P12 women who was hanging around just loans him her bike. God, I love the Cross Vibe.

Anyway, we finish 38th and 40th, respectively. I happened to be the last guy to finish on the lead lap, which is basically the worst, but what the heck, I needed the practice.

The best part was Lucas spent the whole ride home talking about this corner, and what line he should have taken, and how he's getting better on his remounts. And he talked about how much he likes his bike, which is my old SSCX. He loves the idea of just bombing along in the gear he's got, and then if it's too big, gotta run. And if it's too small, gotta spin.

Last edited by caloso; 08-19-19 at 10:31 AM.
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