ldesfor1@ithaca

shhooooooot. Inspired by subby and crappy rain I sat on the trainer and did my homework.

6x5x1' @ 105%.

These hurt very badly. All I was thinking about was how each minute more I held on was one minute more of my body recoding it's genetic makeup... stronger and faster...

seriously proud of myself for doing that. I am NOT used to suffering in my living room. sucked!

Grumpy McTrumpy

it's easy. anyone could do it

Hida Yanra

I just got done ordering an 8x10 print of my suffering and sucking at last weekend's crit... it is getting posted above my workbench as motivation... I was feeling terrible and had been living stupidly the days before, but I could have pushed harder and fought more.

that asshattery won't happen again.

JohnKScott

Thanks Leo

Good question. Been between docs for a while. In the process of getting a new one (though I'm procrastinating as usual). That will be one of the first questions I ask. I do seem to get sick too often. Funny, I didn't used to when I was over weight. . My theory is that with the added intensity I'm not getting enough sleep. Plus I could still do better with my diet. But I'm not a doc.

Feeling substantially better today. On the fence for a lunch ride as I have a mild cough. I think I'm going to bag it one more day. Get a couple hours of endurance (careful not to go too hard) tomorrow and hopefully rip the cranks off on some intervals on Monday. That is of course if this little bug cooperates!

substructure

John, how fast did you drop all that weight? (I cannot remember. so I ask). That could play a role in the illness.
Hope you can find out what's wrong. Hang in there.

waterrockets 

Hammered out a hilly loop with the lunch crew today. Fastest we've ever done it. Came back with an average power of 278, including the walk around and back into the building with the bike. I'm thinking it will be close to 290W AP. Probably 320-330NP.

kensuf

Since I'm only doing this on a road bike with clip-ons (why am I doing a 40k on a road bike w/clip-ons??? because I'm a friggin' idiot, that's why), I'm really not changing too much. But I have to admit, my unmentionables get pretty sore from spending that much time in the aerobars, so I'm definitely uncomfortable enough.

dc1215

There aren't any tricks for pacing on the road besides practice, are there?

Went out to do 6x5x1's today, first time doing them on the road. Its a relatively flat stretch, a few little rollers, but nothing exciting, and the flattest stretch that I have. I got 4.5 done, but it was because I was going too hard..or well, I think more specifically wasn't keeping the power steady. My power differences were huge. Target wattage for them was 320, which I can do on the rollers without too much drama. But outside I was going anywhere from 250-500 and ended up at 331, 321, 325, 320 (at least I got one), and the half of the last one was 325. I know it wasn't the avg's that killed me, but the spikes in power.

I assume I'll just have to practice out on the road, which I will of course, but if anyone has developed any little tricks, I'd love to hear them.

Will probably do these on the rollers later since I'm bummed I didn't finish the full set, and then a big weekend coming up. 4.5 hours Z2/Z3 tomorrow, its a group ride and we'll hit a few 5' hills at race pace to shake things up a bit, 30 minute crit on Sunday morning and finishing up with 3.5 hours of Z2/Z3 after the race. Should end up with like 20 hours for the week.

mike868y

Rest day today for the legs. Teammates wanted me to join their ride, but I stuck to the plan and said no. Planning on doing some arm/core work in the gym. Either Quabbin pre ride or 3*20' on the rollers tomorrow.

Next weeks training is a little screwy because I'm going to be in Baltimore for wednesday and thursday so my goal is to dig a big hole before then.

Sat: 3*20 or 60 hilly miles
Sun: 4 and 3/4 crits at Bethel
Mon: 8 Mile TT practice followed by some tempo on hilly terrain
Tues: fast group ride. On tired legs I will probably get dropped, but I'll try my beset to hang out.
Wed: Off
Thu: Off
Fri: Hopefully a 3-4hr group ride
Sat: 1-2 hours endurance pace
Sun: quabbin

JohnKScott

Pretty slowly (on purpose as I believe it's the best way). About a pound a week average from 220-175. From there a pound or two here or there.

Still hangin

ldesfor1@ithaca

did a second workout today. meh.

did 5x10" sprints as it began raining. peak power sucked but hit season best CP6" (1420) and CP10" (1313). So, not a horrible wast of time, but a 37' workouts just seems stupid. Damn rain and wussyhood stopped my workout early.

also, still too fat. by a lot.

kudude

4 hrs and 64 miles with a group that wanted to hammer. I flatted at 2:40 and sent them on their way and finished with myself and one other guy.

WORKED.
5 day total: 202 miles, 13:05 hrs, 937 TSS.

Racing sunday

ridethecliche

Lifting status: Down to 2 days a week from 5. Hit the entire body once over.

Today was shoulders, legs, and bi's. Good workout. I think my knee is getting better because my medial quad is getting stronger. I've been doing lunges and making sure that I push my knee outward so I can strengthen the inner quad (VMO). That's the weakness that was causing my issues. I force it out on the bike as well, so I'm hoping it can get strong enough to do it by itself by winter.

Riding status: It's rainy out now, so riding's off because it's cold. When the nice weather hits back next week. Planning for 6+ hrs a week for the next month. Building for next year.

substructure

Running today for training (with my 10 year old daughter). Then yard work.
Tomorrow will be my weekend's long ride. Hoping to get 4 hours.

mike868y

Going to preride the quabbin road race course with a couple of teammates. 60+ miles. I hope the rain stops.

grolby

Rested Friday (I was beyond fatigued this week), just got back this morning from a bit less than two hours of probably Z2 riding (I've pretty much given up on the HRM). Some efforts to get my legs opened up for tomorrow's "prologue" TT and crit. Probably worked a bit too hard, but whatever, I'm doing less than an hour of racing tomorrow. Tomorrow is my second race of the season, first for my new team. It should be my second, but I was an idiot last week and forgot that the race I was going to was in a different time zone. Pretty excited for tomorrow!

dc1215

Put in a really good 4 hours today. It went as follows

30 minutes warmup with some form sprints
2ish hours - Group ride, nothing too intense, mostly z2 but we hit a couple of climbs super hard. Couldn't quite keep up with the fastest guys on the climbs this week, but felt okay about it regardless. Had to stop for a mechanical which is most of where the extra time in the numbers comes from.
1:30 - Did another 25 hilly miles (the Housatonic Hills loop for those in the Northeast) Went pretty hard here and was happy with how I rode considering the amount of hours I'd already done this week.

By the numbers -
Entire workout (197 watts):
Duration: 3:53:07 (4:22:40)
Work: 2740 kJ
TSS: 269.1 (intensity factor 0.843)
Norm Power: 249
VI: 1.26
Pw:HR: 26.02%
Pa:HR: 40.04%
Distance: 68.668 mi
Min Max Avg
Power: 0 989 197 watts
Heart Rate: 30 228 112 bpm
Cadence: 29 183 87 rpm
Speed: 2.3 46 17.7 mph

The last 1.5 hours I averaged 230 watts which I felt really good about. Overall, happy with how the day went. Short race tomorrow morning and then another 2-4 hours depending on how I feel. Then looking forward to a nice rest day. I'll definitely be ready for it.

Crash716

on hold...went down ...taco'd the front rim. we'll be back on in a day or so.

kensuf

Performance manager black line is trending downward. This is good.

ridethecliche

Take care of yourself!

Crash716

we'll see...might go get my melon and my hip looked at. can't really walk, just hoping it's tight from a bruise or something.

my helmet is split down the center and my teammate ran over my neck. i have a tire mark on my neck, so that's pretty cool!

oh well...not as bad as running into the back of a truck at 50mph like i did back in my motorcycle days

waterrockets 

Hope the hip is nothing serious, but whatever it is, it will all get better from where you are right now...

ridethecliche

Hip might be a bone bruise. I've had one of those. No fun...

Crash716

yeah i can only rotate my hip about 30% of ROM..we'll see. if i go i'll go tomorrow after church or something.

bostongarden

Sorry about that. Tire mark does sound cool. I vote for getting yourself checked over!!