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Training Status??? (IV)

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Training Status??? (IV)

Old 01-27-20, 02:14 PM
  #14226  
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TheKillerPenguin where did you go on vacation?

I'm coming down with a head cold myself, but rest week so good timing
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Old 01-27-20, 02:45 PM
  #14227  
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Over the weekend, 3.5 hours of endurance riding along the coast. Temps around 60 degrees with overcast skies and some light fog.
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Old 01-27-20, 03:14 PM
  #14228  
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Originally Posted by TMonk View Post
TheKillerPenguin where did you go on vacation?

I'm coming down with a head cold myself, but rest week so good timing
San Francisco! My wife is from there, so met all her friends and stayed in a way too fancy hotel. I debated renting a bike but figured I would spare her the training routine for a few days. Walking around the city is basically urban hiking anyway.
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Old 01-27-20, 04:59 PM
  #14229  
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First real outdoor ride of the year was on Saturday. Caught a weather window and did about 45 mins of sweet spot work within a 3-hour Z2 ride. Rode the new bike on an unfamiliar gravel road for the first time and it was a peach. Decided to do a SS interval on the gravel climb and unknowingly took the KOM by almost a minute. Also snagged another KOM on a steep kick of a climb that I wasn't gunning for.

I think my form is coming around, but I think my weight loss is starting to show the larger performance gains. I was 152.4 lbs on Sunday, which is the lightest I've been since junior high. A structured training plan is helping, but I've also cut out most of the meat from my diet and replaced it with veggies and brown rice.
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Old 01-28-20, 09:33 AM
  #14230  
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Cypress Excellent on the weight control. IMO, weight is the most important factor in cycling performance other than in track sprinting and even in that discipline excess weight is a liability.

There is the quadfecta of lower mass reducing CdA, lowering rolling resistance and improving body heat rejection and of course, faster climbing.

If there is a counterpoint to lower weight, it is loss of strength. I think that is true but does not seem to be a determining factor for road cyclists especially at your age and level of accomplishment. For masters, especially older masters, strength is a bigger deal but too much weight is still a tremendous liability.
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Old 01-28-20, 09:56 AM
  #14231  
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Originally Posted by Hermes View Post
Cypress For freds, especially older freds, strength is a bigger deal but too much weight is still a tremendous liability.
Don't I know it. Actually under 200 pounds for the first time in years.
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Old 01-28-20, 10:18 AM
  #14232  
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Originally Posted by Hermes View Post

If there is a counterpoint to lower weight, it is loss of strength.
Totally agree. As long as the FTP keeps going up (or doesn't drop), I'll take any weight loss I can get.

Originally Posted by big john View Post
Don't I know it. Actually under 11,483 Cialis tablets for the first time in years.
Congrats!
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Old 01-28-20, 11:27 AM
  #14233  
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I had a bit of 'pull' on my hamstring last night, which I suspect was caused from a hard Sunday and no sleep Sunday night. Today I'm supposed to smash, but it may be another easy day because I didn't sleep well either last night; someone kept knocking on my wife's door late at night in her hotel in Florida (she travels for work) threatening someone named 'Cody'. Police were called twice. I was called several times.

Sleep is just soo important. Outside of riding the bike, its probably the biggest factor in my training.
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Old 01-29-20, 08:36 AM
  #14234  
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The warmup is critical. Didn't warmup last night for the TT bike race day setup test ride, and went for a KOM. Got it, and immediately regretted it. Almost regretted it onto the ground beside the car when I got back.

Gooood warmup.........mental note taken. Idiot.

Either way, I was riding in what felt like light breeze. Nothing of note. But, the watts/mph averaging out the same strip of road out/back was almost comical. To me anyway. I was in my cyclocross style sleeved skinsuit instead of the Bodypaint but did have the new to me Poc Cerebel on. 24mph on terrain of about 30ft/mile on some really low watts.

Part of it was the rear disc wheel. The other part is with that Poc I can now look with my head down road in an aero manner. The old Giro Adv 2 I had to wear sunglasses which I couldn't see over and had the tail of that thing in a bad position.

One good good problem I found during the KOM try was that I adjusted the spring in the Speedplay cleat too loose and came out of the pedal during the KOM try at like 450w. Good bike handling skill test. I will be fixing that and doing some very short hard hits today or tomorrow to make sure that crap is resolved.
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Old 01-29-20, 08:44 AM
  #14235  
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turned 40 yesterday, did 4x20 @ 90%. The cake was good! I am definitely much fitter at 40 than I was at 30, hoping to keep it up!
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Old 01-29-20, 12:27 PM
  #14236  
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Like 95% not sick at this point so had some fun today doing some tempo.
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Old 01-29-20, 01:31 PM
  #14237  
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Originally Posted by hubcyclist View Post
turned 40 yesterday, did 4x20 @ 90%. The cake was good! I am definitely much fitter at 40 than I was at 30, hoping to keep it up!
happy birthday, and #goals !

My z2 heart rate/power is slowly coming back. Doing my z2 rides right at 130bpm, was able to cruise around 180w-190w without going over yesterday. Last week the same HR had me at 165-180. Last year it was 210w. Planning on doing 4x6 @ 280w today, to build duration from the 4x5 last week. Thinking I'll work up to 4x8 and then reset to 4x5 with higher power. It might get easy quicker than I plan, though, as the first part of a return to fitness is always easier than the last. It's still bumming me out that this time last year I did 280 for almost an hour!

Slighty OT, but I picked up some real running shoes yesterday for the first time in my life and wow what a difference! They make the concrete feel like a treadmill, much less stress on the joints. Does anyone work running in with cycling? Hoping to do 1-2 runs per week so that I can replace a ride with a run when I'm back at work and have limited time. Just not sure what days are good to mix it in. I was thinking of placing them on shorter z2 days and keeping the heart rate under like 145-150 and keeping distance to 5 miles or less.
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Old 01-30-20, 12:34 AM
  #14238  
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Originally Posted by wktmeow View Post
happy birthday, and #goals !

My z2 heart rate/power is slowly coming back. Doing my z2 rides right at 130bpm, was able to cruise around 180w-190w without going over yesterday. Last week the same HR had me at 165-180. Last year it was 210w. Planning on doing 4x6 @ 280w today, to build duration from the 4x5 last week. Thinking I'll work up to 4x8 and then reset to 4x5 with higher power. It might get easy quicker than I plan, though, as the first part of a return to fitness is always easier than the last. It's still bumming me out that this time last year I did 280 for almost an hour!

Slighty OT, but I picked up some real running shoes yesterday for the first time in my life and wow what a difference! They make the concrete feel like a treadmill, much less stress on the joints. Does anyone work running in with cycling? Hoping to do 1-2 runs per week so that I can replace a ride with a run when I'm back at work and have limited time. Just not sure what days are good to mix it in. I was thinking of placing them on shorter z2 days and keeping the heart rate under like 145-150 and keeping distance to 5 miles or less.
Wait til you put on your first set of racing flats .

I work in running but not in sort of structured way. It's a good way to fit in some aerobic work z2/z3.

Make sure to take it easy as you get started. Its really easy for cyclists to have way more fitness than their body can stand up to. Don't discount the impact it will put on your ankles and other joints. You have to build up mileage in running very slowly compared to cycling.
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Old 01-30-20, 07:07 AM
  #14239  
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Hour last night, 2 sets of 10 30 second intervals with 30 seconds rest. Feels good to actually be doing intervals again.

About 19 hours for the month so far, will probably get another hour or two before tomorrow. Still a bit off of where I want to be, but thats also more than I rode in all of November and December combined
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Old 01-30-20, 07:58 AM
  #14240  
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Originally Posted by wktmeow View Post

Slighty OT, but I picked up some real running shoes yesterday for the first time in my life and wow what a difference! They make the concrete feel like a treadmill, much less stress on the joints. Does anyone work running in with cycling? Hoping to do 1-2 runs per week so that I can replace a ride with a run when I'm back at work and have limited time. Just not sure what days are good to mix it in. I was thinking of placing them on shorter z2 days and keeping the heart rate under like 145-150 and keeping distance to 5 miles or less.
Which shoes?

I generally despise running. (Well, I despise the first mile, then I kind of settle in, but that first mile, ugh. It's enough to never want to run, but I digress.) But I'm intrigued by those new Nikes that have the super foam and carbon spring sole that are leading to all sorts of records being destroyed. It's too bad they are so expensive. I'm not willing to toss a few hundred bucks down just to see what they are like. Also, Nikes generally fit me like crap.
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Old 01-30-20, 10:21 AM
  #14241  
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Originally Posted by topflightpro View Post
Which shoes?

I generally despise running. (Well, I despise the first mile, then I kind of settle in, but that first mile, ugh. It's enough to never want to run, but I digress.) But I'm intrigued by those new Nikes that have the super foam and carbon spring sole that are leading to all sorts of records being destroyed. It's too bad they are so expensive. I'm not willing to toss a few hundred bucks down just to see what they are like. Also, Nikes generally fit me like crap.
It's hard to get a good warmup in when it's cold out, I wonder if that's what makes the first mile suck. They're Brooks ghost 12, nothing super fancy. I tried the Nike pegasus but the heel kept slipping down on me
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Old 01-30-20, 05:14 PM
  #14242  
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These folks have a lot of mind numbing papers you can read. We used a lot of these techniques on wife, junior. I don't agree with all of it and have not read a lot of it, but if you are into studies, this is a good place to go.

-Single- Leg cycling: A new training paradigm for improved bilateral cycling performance?
https://www.academia.edu/27593117/In...?auto=download

-In-season strength maintenance training increases well-trained cyclists' performance
https://www.academia.edu/27593117/In...?auto=download

And some 50 or so more.
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Old 01-31-20, 09:44 AM
  #14243  
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Fiesta Tuesday and Thursday. Tuesday was on the road bike where I did a "junior" warmup and then some 3'/2' endurance laps riding 2' of SST in the drops. Thursday was TTT.
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Old 02-02-20, 10:03 PM
  #14244  
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Awesome weekend of XC skiing up in Sun Valley. Signed up to race months ago. January was awful for me so I had no expectations.

We got up there friday and did a test ski. Decided I wanted to wax a little colder than recommended after skiing about 20k.

The race was 34km. A lot of downhill. Tons and tons of V2/V2a (These are your "cruising" gear). I don't get to ski much V2 at home since our trails are very hilly, but it's nice to go fast. Went out hard to beat the bottleneck and felt good. Skis were moving fine until the first downhill. I was like velcro with guys flying past me. The next 10k were like this. Uphill and flat I was fine, downhill I couldn't keep up. Full gas effort to be getting passed by guys in a tuck. Next 10k i got in with a good group. Worked well and drafted with others. Fun stuff. The last 10k were in this valley and my skis really started to shine. Temp dropped and the older snow helped me a lot. I was cruising along at a real good clip and had really good glide. Left the group behind and skied the last 10k or so solo. Overall I finished in 1.46. My buddy finished 1.40. Last year one of the guys I ski and race bikes with went 1.45 and was super stoked about his result. So just the fact I was in touching distance of my friends on little fitness is motivating. It was real nice to stand on a start line and put on a number again. I've been away for too long. The focus and full effort I only get from racing was good for the soul.

Lesson for next year.. Think about wax choice a little bit more and don't be lazy about rewaxing the night before. Also bring a couple sets of skis to test on race morning.

Today we went to the ski demo day at the golf course in Sun valley. Cool to ski some other brands top skis, but they're just like bikes. Every brand makes good skis. Nothing stood out to the point of selling my current skis to get something from a different brand. But I got to ski 20k on some fun trail on expensive skis. And I didn't have to waste my nice waxes.
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Old 02-03-20, 10:23 AM
  #14245  
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3.5 hours of endurance tempo and TTT work over the weekend. My wife and I rode TTT through Camp Pendleton and San Onofre State Beach and improved our best average speed by 0.8 mph over 2 hours with normal wind and air density conditions.
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Old 02-03-20, 10:44 AM
  #14246  
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Did a mixed-surface ride in Bend this weekend. Just wanted to test cruising around at tempo for a while and did OK. The new TCR handled gravel amazingly to a point. I got up on a big plateau and the crosswinds were a solid 25-30 mph. 42mm rims with 25mm GP5K's on loose gravel in those conditions were a sketchy handful. I eventually turned straight into that wind about 40 miles from home and realized I wasn't going to be able to make it back in the time I needed to. I called the wife to bail me out, then put my head into the wind and just rode tempo-ish for the next 55 mins until she scooped me up.

Ride was 3:54 with a NP of 250.

Felt absolutely amazing at the end and I think I'm honing in on my nutrition. Dayum shame that I had to cut the ride "short". I was supposed to ride yesterday, but a winter system hit Bend overnight so temps were in the mid-20's all morning. Drove back to Salem around 1 pm and traffic was a nightmare, so that effectively sealed a red box for me on Trainingpeaks.
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Old 02-03-20, 01:01 PM
  #14247  
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Originally Posted by Hermes View Post
3.5 hours of endurance tempo and TTT work over the weekend. My wife and I rode TTT through Camp Pendleton and San Onofre State Beach and improved our best average speed by 0.8 mph over 2 hours with normal wind and air density conditions.
0.8mph is a hefty increase in average speed. Strong work.
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Old 02-03-20, 02:10 PM
  #14248  
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Originally Posted by cmh View Post
0.8mph is a hefty increase in average speed. Strong work.
Thanks...a lot of the increase is team execution such as having the perfect line through chicanes and corners (not scrubbing any speed), the right person in the lead on certain sections of the route and perfect exchanges with no accelerations i.e. riding the perfect lap.
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Old 02-03-20, 07:11 PM
  #14249  
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Opener ride today for a new block:

1x15' SST
1z10' FTP
1x3' VO2 max

on the TT bike. FTP test tomorrow, then harder workout on the TT bike again on Wednesday. Thursday easy, Friday 1x45' z3 in TT position, long-ish Saturday then a P/1/2 crit Sunday with a decent hill (Roger MIllikan). Don't care about my placing so much as I do ending it tired, which I think I'll manage.

Next week will be a couple tune-up rides T and W (nothing too hard) before driving out to Az on Thursday for Valley of the Sun! It's not realistic for me to win the TT (I have a teammate who will def. beat me), but I'm looking forward to seeing what I can do! Best case scenario, I'm not far back enough to ignore in the RR and we have some cards to play. We'll only have three (cat 2's) this year but we will be strong and it should be fun.
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Old 02-03-20, 07:32 PM
  #14250  
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Also it's forecasted to be THIRTY-SEVEN degrees tomorrow when I roll out for my FTP test. WTF San Diego!!!!
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