bostongarden

Not by design, but yesterday I had my first post crash ride with some effort. Feeling a little tired, I was at "tooling about" pace when I realized (i.e., had a senior moment) that I had to be back home in 15 minutes or so. Turned around and high tailed it with some careful focus on the areas of the body that have been generating pain. Worked hard but kept the effort under the lid. Still, to see 211ap for 17+ minutes and feel a bit better today was encouraging. I'm not quite healed enough to handle hard intervals.

johnybutts

After a 3 hr extremely mellow group ride, I still had my 2x20' intervals to do. Rode over to the park, posted a PB (317W @ 78kg) on the first 20' and called it a day. Total: 4.5 hrs riding today, most of it endurance/recovery pace.

Super hot. I'm sure I'll feel the sunburn by the end of the day. Eating now, then naptime, then I go back to work.

kensuf

my lard ass is not meant to race in hot weather.

mollusk

My ass has at least 5 more kilos of lard than your ass.

And my lard ass isn't really meant to race in any weather, but I do it because it is "fun".

And by "fun" I really mean that it "sucks like you can't believe".

bostongarden

Able to put down a little more mustard today. 20 miles at 160ap with some efforts on a few of the climbs.

badhat

been raining since friday afternoon. finally had a short break this afternoon during which i suited up and hit the TT bike for a couple of hours of intervals. 20 minutes in i got just out of town, just about to start the hard part and i flatted. just kinda deflated all my momentum, didnt really wanna risk getting caught out in the rain without a spare so i replaced the tube and limped home.

ended up getting about 45 minutes total.

not the end of the world jsut means i need to get in a hard M-W this week before resting Th for the TT state championships on saturday.

euphoria

Lost about a week to dumbassery. I had definitely overreached, but the next three rides when I should have been 'on' were complete garbage resulting in 2 weeks of noodling. I've since been going out at 2-3 p.m. to accelerate the heat acclimatization. Also coming to the realization that I will most likely do part-time personal training out of the gate after next May (will be CSCS certified) and that I may need to foster the appearance of swoleness. A very tricky balance to maintain, for me. Wish I lived near a track.

kudude

slept 3 hours last night, got up and felt like crap. Was supposed to blow out my lungs in a mountain bike race, but instead elected to blow out my, um, "bowels" on the toilet. Wasn't even alcohol induced, and the getting up at 4 am -- was to take friends to the airport. geez.

salvaged the day by doing ZCI(tm) this evening as part of a 2 hour ride
edit:
322, 312, 326, 307, 303. Was shooting for 305-310, I went too hot out of the gate and some guy got on my wheel on the 3rd one and I made sure to stay on the gas the whole way up. Self-control fail, workout win

esammuli

Haven't posted here for a while... I was building up for Mt. Hood for most of April and part of May until I hurt my knee and had to take 2 full weeks off the bike. My plans for Hood were thrown in the heap, CTL dropped from 104 tss/d down to 75 tss/d, and general crappiness all around. Additionally, I had to make some big changes to my fit to help compensate for the root cause of the injury.

Basically when I started riding again I was slooooooowww. Threshold was way down and endurance was in the tank. The first week back I only managed 1-2 hours per day for a while and had difficulty with a 3 hour ride at the end of the week. The second week I was able to rev it up a bit and managed 16.5 hours. By last weekend I felt much better and this week I started adding back some threshold work and ended up with 19 hours/325 miles.

I still feel like I'm only at ~85% of where I should be right now, but I don't feel like a worthless sack of crap like I did a few weeks ago. I'm going to keep increasing my long rides and start adding in some more intensity next week. I'm considering a MTB race next weekend then I'm heading up to Chico Stage race in a few weeks. Hopefully I'll be back at 100% by the end of July so I can make a good showing at Cascade. I need 10 more points to get my 1 and I'll be kicking myself if I miss out in the next few races that suit me well.

bostongarden

Good luck esammuli

johnybutts

Was looking @ power file from my 20' interval yesterday, and the pacing is perfect. Each subsequent 5 minutes was faster/more powerful. Interestingly, I could see that a 30W difference moved me from 23.4 mph to 24.4 mph during the course of the interval (done on a short loop). I was on the hoods though, so I doubt I can get this power in the drops...

Grumpy McTrumpy

I've had my last race weekend until fitchburg. TSB should go positive soon and maybe even stay there for a while.

bostongarden

Dear New Yawkers, I'd appreciate your help with service for getting in a ride while in midtown -- I'm not bringing my bike with me:

1) Place where I could go in for a computrainer or like ride/workout (use shop's bike), or/and
2) Road bike rental -- I'd probably ride in Central Park at end of day.

I'd most prefer some type of indoor setup (i.e., option 1) so I can go in, control my workout and be done.

Thanks! (also posted in Twitter Feed thread).

bostongarden

Not 100% pain free, but, well enough to test how I would feel during, and post, intervals -- my last set of intervals was almost 3 weeks ago. Intent was to do 30-30s, but, clearly my timing was off:

34' warmup and ride out to location
597ap for 24" then rest (cruise down hill) of 69"
597ap for 23" then rest of 71"
587ap for 24" then rest of 76"
583ap for 24" then rest of 75"
543ap for 24" then rest of 73"
529ap for 24" then rest of 75"
514ap for 23" then rest of 76"
495ap for 23"
35' cool down and ride home.

ldesfor1@ithaca

nice ride with the GF. 90' total. felt pretty dead but hit some nice new PR's:

7" @ 1564

10"@ 1456

45" @ over 10w/kg

tomorrow will be my first attempt at some steady state work (might aim @ 90% for a few 8-15' intervals) since last saturday... will suck. I am OK with this guaranteed suckage.

mike868y

First day of my next serious training macrocycle.

Today was 2hr 20min. 3*10' intervals to start, then a 1hr tempo block to finish the ride off. Those intervals hurt. 10' is a funny duration. To me it seems like it's not really total threshold interval like 2*20' would be, but it's not quite a vo2 interval either. Kind of like how the 400m was in middle school track (not a sprint, yet not a long distance event).

Tomorrow I think I'm going to do the training crit. Do the B race then jump in the A and see if I can hang. I wasn't going to do these races because my "plan" calls for a longer, easier ride. But, the race I'm training for is only 44mi, and I'm getting 2-3hr on two other days of the week. I guess one worry is that I will be burnt by Wednesday, I'm just going to see how I feel.

aham23

so are these 3x10s SST or something else? just curious. later.

mike868y

This is going to get me hated on by the guys who actually know what they're doing. But they are pretty much just 10' intervals as hard as I can do them. I don't have a PM or HRM so I am going my perceived exertion. All I know is that they were hard.

kudude

you get faster by riding your bike. if you're good at keeping the pressure on, it doesn't matter if you have WKO+ to pat you on the back later.

I always find it odd when I do a 1' or 5" test and have to wait 2 hrs until I get home to find out whether or not I'm happy about it.

mike868y

I really concentrated on keeping the power high on these intervals, so I'm hoping that they are doing something. The route I choose was perfect. First interval had some rollers early on and a really steep 3.5' climb at the end. Second interval was flat for about 7' and then picked up for a nice climb at the end and the third was essentially all up hill.

Fat Boy

Cave men took down a lot of Woolly Mammoth. In many ways, less structure is liberating and probably not altogether a bad thing for a young guy. Just going out and riding hard until you're cooked is probably the best approach for your first year or 2.

I'll agree that a 10' interval is odd. I might suggest trying a shorter time frame with more intensity or a longer time frame with less, depending on what you're attempting to train. Having said that, I have about a 10 minute stretch of road that I use for fitness sanity checks now and then.

Fat Boy

2 hard races yesterday, but my legs <an earthquake happened right here> felt pretty good this morning. So I bumped up my ZeC intervals to today to see if I could do it. Kind of a morbid curiosity thing. I'm purposely overloading myself this week, so....

They were hard, no question. I was 2 average watts down on interval #5 and 1 watt off on interval #6, but overall, I felt pretty good about them.

ZeCanon

Big day tomorrow. "working" from home so I have lots of time. 6ish hours in the saddle.

Today, someone brought up riding for a composite team with two guys name Burke and Mike at Tour of Utah in August.

waterrockets 

Whheeeeee!

badhat

i'm a little behind the 8ball with my TT prep for state this weekend.

weekend was sort of a wash due to weather, then domestic responsibilities kept me from getting in a work out yesterday (other than commute).

i TT'd up this morning and put in a hard commute, will put in some more aero time after work, probably the same tomorrow, then i gotta back off and just hope a decent base did its thing and that i havent screwed it up too bad.

some of it is schedule and part of it is getting back in the swing of a periodized training plan after my first peak/race period. going back to build...

on the plus side i finally got a trainer, which should help with both interval work and race site warmups.