TheKillerPenguin

Up the watts!

notwist

2 hrs Z2 with a set of 30/30s at the end.

i've started doing these sort of microbursts at the end of the ride to simulate the end of a race jockeying for position for the sprint. does anyone else do something similar? thinking i might progress to 1' efforts at the end

TheKillerPenguin

Yeah, I do that sometimes depending on what is coming up the day after. If I can count on a rest day I'll sometimes throw a few of those bursts + a 10sec sprint into the mix in the last 20 minutes of the ride. If I have a workout planned for the next day though I try to stick to the plan and will generally do a high z1 spin for the last 20min instead.

gsteinb

something not fun. Ex hates me. Or loves me hard. Or something.

caloso

ZCI's. That's the stuff.

hubcyclist

1hr on zwift "racing" (for me just riding steady hard among one of the races). held steady at 90% the whole time (225w, assuming my ftp is 250w, which I honestly have no idea about anymore lol) I rode hard and held my HR in the high 160's but didn't feel like absolute death, so 90% seems right. still not to where I was, but getting closer I guess

Wylde06

Today, TSB lied. -7 shouldnt not have felt so effing terrible. The 2x25 tuesday took a lot more out of me than I expected..

Got through my warmup and shut it down before the intervals even started. Might be good thing..look at a possible 80 miles saturday morning, most of which will probably hurt (assuming I get up early enough)

canuckbelle

Failed my sub threshold workout on Tuesday (3x15min intervals, sprinting every 5min). Got through 1.33 of it and just had nothing left in the legs. Probably from not eating for days because of the food poisoning.

Got through the meat of Wednesday's lactate tolerance workout (30min of alternating 4min 90% FTP, 1min 120% FTP), but cut the overall workout short.

Got through *all* of yesterday's repeat of Tuesday's workout ^_^

Still comparably weak, but I'm able to eat more each day. SO! I got cleared to race Sunday. The deal was I had to get through Thursday's workout.

revchuck 

Glad you're feeling better, CB!

canuckbelle

Thanks! There's some improvement every day. Not 100%, but 80% is 'good enough' My max sprint yesterday was only 900w! ...uggggh! It used to be that I could hit 1200w without even trying. But that'll come back. I've been slamming as many carbs as I can.

But Day 1: 0 calories.
Day 2: 300 calories
Day 3: 600 calories
Day 4: 1500 calories
Day 5: 2000 calories
Day 6: 2000 calories That's down from 3500! So there's definitely a big deficit. ...lost a couple pounds, though

Wylde06

Got through my warmup last night and my legs still felt bad from Tuesdays workout, so I shut it down and spun really easy.

rideaz

I would gladly take your 900w sprint! ha!
But seriously, glad you are on the mend. I bet you start to feel really good soon!

TheKillerPenguin

Glad you're feeling better CB.

canuckbelle

Also looks like the restaurant is offering to cover my medical expenses

TexMac

I believe i read Cavendish book and he said he sprints after all his training ride to prep his legs. Muscle memory i think.

TexMac

30 mile commute with 8x1min at 135%
Tomorrow, ussuall 3hr group hammefest

TheKillerPenguin

Easy 2 hrs. Last couple of days were both structured vo2, so I've got jello legs.

hack

8 x 3 @ VO2 on the TT bike on the trainer that ended up being more like 6.5 x 3 @ VO2 because they (or I) sucked too bad.

ShutUpLegs

Commute to work this morning was a chilly 14 degrees! Shouldn't be quite as cold going home. Looking forward to high 50s tomorrow and saturday!

TheKillerPenguin

Bleh. I got a little bit o frostbite on one of my toes from last week's cold snap. The tip to the nail was black for a few days, but feeling is back and it's blistered over and turned various shades of red and purple.

Anyways be careful riding when it's that cold out.

revchuck 

Technicolor!

gsteinb

2 1/2 hours ladder tempo. 268 avg. body weight 148.

caloso

I've started doing this. Even just form sprints if I'm tired: just getting low and rocking the bike.

Hermes

You are not alone.

TexMac

Rocking the bike is a science by itself and took me a while learn. I used to lean my head way over handlebars, one racer told me i need to place my butt over the cranks to maximize power.