canuckbelle

That hurt SO much. Tomorrow will kill me. My coach's plan will be complete.

caloso

2x30' sweet spot intervals.

TheKillerPenguin

You should not eat thai chicken with peanut sauce before a workout. Just FYI.

globecanvas

No chain day. 4 hours with a few other guys. Ended up with 30 minutes of Z5-7 and an hour of Z3/4. Felt like a million bucks. I'm sure they all hated me by the end.

jsk

Gym day, legs felt better than they have in a while for squats/deads.

https://www.jefit.com/members/user-l...&dd=2016-03-08

mattm

45 mins on the rollers.

It's like I have a job or something these days! (that and/or I'm too lazy to get up early and ride)

Wylde06

2 hours yesterday. Outside. It was pretty awesome.

Was planning on doing some 15-20 minute sweet spot intervals, but my leg had other plans. I was fine riding low tempo, but for the first hour or so of my ride my leg was bothering me a little. After that first hour though it felt fine. Ended up just doing a few shorter efforts throughout the ride.

I need to have the fit looked at on the new bike, we got it close enough to my six13 when I first picked it up, but I think something is slightly off. Will probably be a good idea to actually go in and have it looked at instead of playing around with it myself..thats how I jacked my leg up last year on the TT bike.



https://www.strava.com/activities/512111827/overview

TMonk

But the night before a workout it's great! One of my fav. recipes to prepare. I make it with a equal parts soy sauce/pb/rice vinegar base, and add cayenne, ginger, brown sugar and all sorts of goodness. I pour it over a stir fry w chicken and veggies, and serve w brown rice.

TMonk

I'm about to head out for 2.5hrs of z2 with 5-6x 1' at 150+%, moderate workout, nothing too crazy with TdM this F/S/Su. Also, nice ride @globecanvas.

TheKillerPenguin

nom nom nom

Same workout as yesterday, 30-35min of vo2. I suspect rest periods will be much less structured today...

mike868y

did my v02 work outside today...this weather is a reminder that life is good and happiness exists.

didn't feel great on the bike tbh. not sure if it was due to fatigue from yesterday, lack of sleep last night, or the stress of long work weeks starting to catch up.

anyway, rest week next week.

aaronmcd

2:45 in the rain, steady pace with a few short (30s to 10min) efforts

caloso

No rain this morning. Hit my targets but legs felt heavy and the bike felt slow.

notwist

If you had to take off 3 weeks, what sort of riding would you do coming back? I did my first week of build before a knee injury had me off or spinning easy on the trainer. I was thinking of doing a week or two if Z2 and tempo intervals though I've read somewhere that endurance is the last thing to fade when off the bike.

TheKillerPenguin

It is the last thing to fade, but if you come back into high intensity too quickly you risk reinjury. I think your idea is the right call.

caloso

After I was off the bike for 2.5 weeks last summer, I treated the week back as a mini-build. Mostly 2x20' sweet spot intervals, with a couple of group rides to get my bike handling confidence back. That first week back just sucked, but the following week it was like a switch flipped and all of a sudden I felt as fit as before I left.

jsk

Storms around here today, so 95 min of zone 2 on the trainer. Shouldn't be raining by tomorrow, but the park I normally train at floods after heavy rain so I may have to do tomorrows VO2Max intervals on the trainer as well.

aaronmcd

I don't think I could do vo2 on a trainer, I need my minute landmarks to push myself.
U turn sign start
1 min: Left turn driveway, make sure I'm not pushing too hard
2 min: Left curve coming up on the cliff to the right, it hurts and I might have fallen behind, push harder, keep breathing deep
3 min: weird looking house on the left, grimacing from pain, but only a minute left.
Curve right, power over the steep bit, curve left, get ready for the last kicker, out of the saddle and sprint if my mind allows it.

mattm

Hour on the rollers.

Was about to head out, but light drizzle and a setting sun forced me back inside. #caliweak

jsk

I never have before, not sure how it will go. The way resistance works on the Kickr in erg mode, the higher the target power the more screwed you are if you let cadence drop.

canuckbelle

Yesterday (FTP=250):
2hrs. 110 TSS.
warm up 20min
1 x 3min@240-260w (90+rpm)
1 x 5min easy
1x20min@220-240w (90-100rpm). Sprint 8-10sec every 5min
8min easy
1x25min@220-240w (90-100rpm)
Cool down

Three rest days for business travel. TSB: -32. First 'big' race next Saturday.

mike868y

another really warm morning here. 2 hours with 5*10'. had 20' intervals on the schedule but for whatever reason i really hate doing 20' intervals outside (on the flip side i actually enjoy doing them on the rollers). gotta suck it up though or I'm going to get my ass kicked at the ksr tt again this year.

therhodeo

95 minutes Z2 on the trainer this morning.

TheKillerPenguin

Easy 2 today, easy 2 tomorrow. Ima go buck wild on some french toast.

wens

Tmi