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Training Status??? (IV)

Old 06-05-19, 11:40 AM
  #13526  
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Originally Posted by Hermes View Post
@mattm @Ygduf. I rode on Canada, Moutain Home and Portola yesterday. Since moving to SoCal, this is the first time I have ridden on those roads in 3 years. I was amazed how rough some parts of the roads were - especially the bike lane. It looks like a bad / not very smooth chip seal or equal repave. Maybe it was like that before and I do not remember.

When I moved to NorCal in 2006, I was inline skating on Canada. Today, it seems too rough.
they have replaced a bunch of gas pipelines in that time. Constant construction in PV especially. Whenever they dig they come in and put down blacktop and it'll be smooth for like a week, then cars driving on and the density difference between the new pavement and the old road causes ripples and separations everywhere.

Basically, yeah, you're right.
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Old 06-06-19, 01:09 PM
  #13527  
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Riding gravel tonight, so not too much at lunch. 4x4min at 320. Wasn't so bad. I made it 2min or 3min between each. So not maximal 4min stuff.

Soon is the 3mins at 350.
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Old 06-06-19, 02:02 PM
  #13528  
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Ha, I actually just did a max 4min test yesterday. Tis the season...
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Old 06-06-19, 02:58 PM
  #13529  
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I am going to ride my bike today.
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Old 06-06-19, 08:17 PM
  #13530  
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Originally Posted by burnthesheep View Post
Riding gravel tonight, so not too much at lunch. 4x4min at 320. Wasn't so bad. I made it 2min or 3min between each. So not maximal 4min stuff.

Soon is the 3mins at 350.
Quote myself. I destroyed a few PRs on the gravel ride. One into the wind. Like a minute over 8 total. I could have buried it so I couldn’t walk, but wanted to be social after for a beer with the group.

Not sure how it works to do hiit at lunch then destroy it later.

Maybe the Frosted Flakes snack. Obree style. He did corn flakes at night before his first hour record.
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Old 06-06-19, 08:30 PM
  #13531  
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Was planning on a mtb ride to try out the new flats and shoes my bro got me for my birthday. But I'm such a **** mechanic by the time I had the bike working (bad brake rub, wheel change and suspensions adjust) a thunderstorm had rolled through and was pretty bad outside

So I did tabata instead on the trainer
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Old 06-08-19, 06:00 AM
  #13532  
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Originally Posted by Ygduf View Post
they have replaced a bunch of gas pipelines in that time. Constant construction in PV especially. Whenever they dig they come in and put down blacktop and it'll be smooth for like a week, then cars driving on and the density difference between the new pavement and the old road causes ripples and separations everywhere.

Basically, yeah, you're right.
I did a variation of the ride and did the 84, Kings Mountain, Tripp, 84 and back Mountain Home loop. 84 had amazing pavement. With the wind at my back on the smooth pavement, it was like I had a throttle. The fast traffic is another matter but what an improvement.
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Old 06-08-19, 10:48 AM
  #13533  
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Hour. Average power up to a whopping 120 today from 105 last week.

Forgot how long a big effort takes to recover when you're out of shape. Hit one hill hard, took me probably 5 minutes to recover.

Felt like a dick on a MUP, but it's wide, not crowded, and well paved, but still hard not to feel like a dick passing people at 30 on the hills and 20 on the flats in a full kit on a nice bike while they're just out enjoying the scenery on their hybrid. Probably avoid it in the future, but we'll see. It's a convenient cut through between nicer roads avoiding busy roads.
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Old 06-09-19, 07:57 AM
  #13534  
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Yesterday I raced the Southern California Nevada Cycling Association Team Time Trial state champs with three of my buddies, and we won! We pulled off a whopping time of 45:36, averaging 30.1 MPH. This is the second fastest ever recorded time on the course.

I got dropped 16:30 in for full disclosure, hit a pothole and rotated my bars down a lot. The truth is I was hurting and pretty much toast regardless.

I wish I had put in more preparation and studied the course more. The draft was minimized in the first half of the race (hardest part) due to there being a slight uphill and then a tailwind over some really rough roads where I had my mechanical. After making turn two, my teammates mentioned how much of a godsend the increased recovery was, and even still both Matt and Cody had to ask Kevin to slow down at one point. It was more critical then to not loose anyone because your time is clocked as the time of the third rider across the line. In retrospect, I should have shortened my pulls in the first half of the race and put in more practice riding the bike over rough roads. I wasn't following as closely as Fiesta Island and uncomfortable from the start. I really wanted to make it to the final few KM.

Still, I put in the work and it feels good to have contributed to the fastest amatuer team in the Southen California and Nevada Cyling Association in 2019! When standing around for the podium, I asked my teammates point blank, laughing: "If you were me, would you bother purchasing the state champ jersey?" We all chuckled and they said of course, I put it in the work, practiced, and made some marked improvements in 1 month with literally zero Time Trial experience. This is a really cool discipline and I like how safe and how pure it is compared to mass start racing - maybe I'll get into it and come back with a vengeance for the 2020 ITT/TTT champs!!!





I'm second from the left, getting felt up by Cody


Second from right here
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Old 06-09-19, 08:11 AM
  #13535  
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I would "like" that, but I'm on mobile, so I'll just be old school and say "congrats".

Sounds like a great ride, good work.
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Old 06-09-19, 02:22 PM
  #13536  
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@TMonk #TTTdynasty
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Old 06-09-19, 03:00 PM
  #13537  
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Congratulations @TMonk! Good to see Sean and Hunter (who live 2 blocks from me) on the podium as well.
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Old 06-09-19, 03:14 PM
  #13538  
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It's been a big week.

Last Wednesday I wrote that I'd probably end up doing CR intervals rather than make it to my climbing route, and that's what happened. Coach wanted 40 minutes total, so I planned on doing 5x8' intervals. I ended up doing six of them, almost did a seventh but I didn't want to go too deep since I wasn't sure what "too deep" was. Power ended up being 105-107% for the set. The whole ride was done in a farmer's rain with temps in the 60s which kept my heart rate in the 130s. I liked it but I'm not sure the bike's drivetrain did.

Thursday and Friday were 100 TSS endurance pace rides, saving up for Saturday. I spoke with my coach Friday and she moved my FTP up ten watts to 260.

Saturday was a local charity ride. The local fast guys do the metric century and hammer it. I went with them. My goal was to do this as a "bop 'til you drop" ride. By the time we got 30 miles in, the speed had gone up to 27 mph; we hit a corner and I stood to accelerate coming out of it and made it to 26 mph. I looked down at my legs and they just shrugged and said, "We're done." That was at 30.5 miles. I rode all but the last mile of the remaining 34 solo, that's when the "medium-fast" group caught me. I must've gone pretty deep because holding 18 mph solo friggin' hurt.

My coach gives me weekly TSS goals, this week's was 870. I was 204 short, so I went out for four hours this morning to finish it off. My legs were tired and sore from yesterday's ride but I made it through okay, just maintained a steady endurance pace. Glad to be off the bike tomorrow.

CTL is 100, ATL is 129.
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Old 06-09-19, 06:21 PM
  #13539  
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Ended up with just under 18 hours of exercise this week, 14hrs on the bike. I went outdoor climbing for the first time yesterday and had a blast. Bunch of top rope routes and I tried a lead climb for the first time too. Home and on the bike for an easy spin with two hill sprint efforts. Some of my best power in a long time on not 100% fresh legs.

Today was on the mtb with some friends. Ended up being 3 hours of saddle time, 2.15 of moving time. A very good weekend.
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Old 06-09-19, 09:35 PM
  #13540  
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Crappy day - dropped wife off at the airport at 10 am...since Baldy is right there I may as well ride it.

Get to Baldy...forgot phone. Not risking it so I go home.

Go to Palm Springs to ride a closed road that's an HC climb...wife calls as I get there, flight is cancelled so I have to go back to the airport.

So its Sunset loops, for the 642nd time....
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Old 06-10-19, 10:28 PM
  #13541  
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Way to go @TMonk!
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Old 06-11-19, 09:06 AM
  #13542  
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Today was 3x10' at threshold, using my new FTP. I got through them no problem, had more left in me. I got home and was writing up my ride report in Training Peaks and noticed that my coach had just commented on the weekend's rides. Soon afterward I get an email - recovery week starts now rather than next Sunday. No argument from me, this would've been week four of the build and usually they're 2-1/2 weeks. We were going to push through this week because a guy at work gave his two week's notice last week and next week I'll be on full time until we find a replacement, which will cut into the time available to ride. Between the data and my comments, coach felt that I was as deep now as I needed to go.

Cool. Interval work will be nap repeats.
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Old 06-11-19, 02:26 PM
  #13543  
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I was away from home for a week that included a trip to Cleveland to attend a wedding and visit my mother. Cleveland was about walking around a little and eating a lot at least having the opportunity to eat a lot. I was surprised how much walking two miles hurt my legs the next day.

Back home and did 45 minutes on Fiesta that felt pretty good considering. I am watching women FIFA World Cup USA v Thailand.
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Old 06-11-19, 02:29 PM
  #13544  
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Its 106 out but I have the rest of the day off so I should probably put in some big miles while I can despite it being meh.

106 is my demarcation number for riding outside, hopefully it cools a bit. Also puts my commute tomorrow in question.
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Old 06-11-19, 04:36 PM
  #13545  
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Originally Posted by furiousferret View Post
Its 106 out but I have the rest of the day off so I should probably put in some big miles while I can despite it being meh.

106 is my demarcation number for riding outside, hopefully it cools a bit. Also puts my commute tomorrow in question.
We had light fog at Fiesta and heavier fog on the coast and it was 68 degrees. Go figure.
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Old 06-11-19, 04:56 PM
  #13546  
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I hate FTP testing, so I usually avoid it. Started with a number this season mostly based on past wattage data and feel. Updated it by 10 watts this spring based on hitting my targets relatively easily. Updated it again by another 5 based on the same feel.

Finally decided to do a proper 20' test: results were within 3 watts of my "update by feel" method.
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Old 06-11-19, 06:08 PM
  #13547  
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@caloso - It's been a couple of years since I've done a "real" test. My coach adjusts my FTP based on how hard I feel my workouts are. I've recently been blowing right through the interval ranges she's assigned me, so she bumped my FTP up 10 watts to 260. I did 3x10' threshold intervals at the new FTP this morning on tired legs and had more left, so I'm probably where I should be. I have no doubt that I could do 20 minutes at 275.

But not tomorrow. I spoke with her this morning and she told me that I have the fitness to muscle through more hard training, but wouldn't benefit from it until my body has time to absorb what I've already done. I had no problem getting through the intervals this morning, but holy moley are my legs ever tired tonight! I definitely need the rest.

This comes at a relatively good time too. My oncologist's secretary called me this morning to remind me of my annual prostate cancer checkup. I need to stay off the bike for three days before my PSA blood draw. I love it when a plan comes together.
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Old 06-11-19, 09:56 PM
  #13548  
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I’m in Albuquerque prepping for the National Senior Games TTs. Today I did a mock 5K race effort.

Altitude (we’re at 5800 ft) is not my friend. We arrived Sat night and today, day 3 at altitude, probably would be expected to be one of my worst days. It was painful, literally and psychologically. Down 15% on power from my best 5K time at 5100 ft. For that effort, I just drove an hour to the site, warmed up and put out the effort. I wasn’t staying at altitude.

Anyway, today compared to my previous best 5K effort: warmer by 15 degrees, higher altitude by 600 ft, day three at altitude vs day 0, used my race wheels and all my aero gear, 15% down on power, 6ish mph headwind vs negligible wind.

Still though it was my fastest 5K time ever, by 27 seconds. Jeez. 5% faster time on 15% less power. Fast course.
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Old 06-12-19, 08:24 AM
  #13549  
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@Heathpack Good luck at Senior Games.
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Old 06-12-19, 08:29 AM
  #13550  
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I set FTP based upon recorded data and feel versus testing.
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