bdcheung

Are all your rides correctly labeled as "Bike" and not something else?

umd

yes

waterrockets 

Go find the date by hovering over it in your mean-maximal power chart (assuming it agrees with the 550W).

umd

It doesn't agree. 550 falls around 30 seconds on my mean-maximal chart. I think I'll try removing the rides for this week from the folder and add them back in 1 at a time...

Edit: now it shows correctly (lower) in the summary.

waterrockets 

Interesting. Well, we're in a limited budget world, so workarounds are acceptable

Flatballer

Feeling good.

Did 2 hours yesterday with hill repeats in the middle. Today I did 90 minutes, 30 warm-up, 30 tempo, 30 high tempo. I felt sluggish and weak during the warm up, but then I felt really good during the actual workout. I was able to hold it right below my LT (164) at about 162-163 for a long time while doing the high tempo portion. When I would get into anaerobic area during climbs I was able to recover quickly just by dropping back down to about 160-161.

Tomorrow is a double day. 2 hour ride w/ 6x5' threshold intervals, 1:1 recovery in the morning, and then another ride like today (90 minutes, 30/30/30) except with the TT bars on.

I need to work on my TT position tonight so that I can ride in it tomorrow. I've only ridden my clip-ons once, and I felt really weak.

JohnKScott

Frustrated as hell...

Still sick. Last ride was 12/19. One workout on vacation the next week. Sick on the way back. Got a workout in on Monday (1/5 -thought I felt better) and relapsed and the bug moved to my lungs. I think I'm coming back on the upside of this thing again, but probably won't actually attemped another workout until Monday (Mom is in town this weekend anyway) and try to get recovered. This sucks

Good news is that I've lost the couple of pounds I gained over the holidays by watching my intake. So I got that goin' for me.

REALLY looking forward to climbing back on the saddle again.

ljrichar

umd

Okay, today's ride was phenomenal. I felt great and had my highest 1m power at 505W (8w/kg) and second highest 5s at 933W (15 W/kg). It's not really the kind of ride that favors a hard long effort so my 5m was ok at 302W (4.7w/kg), not anywhere near my highest. I was already way OTF and there was a regroup coming up so there was no reason to bury myself... Tom will probably say something about skinny climbers

Later in the ride a handful of us (including Tom), maybe 10 or so, got separation from the group on a climb and we never saw the rest again until the turnaround. A few of us kept the pace high and some got popped off and fewer and fewer others would pull through. On the runup to "the sprint" I think there were 4 of us left, one guy attacked and I followed but the others could not and the two of us rode to the end. I ended up dragging him the rest of the way and he sprinted around me at the end

I tend to get impatient and take the lead when I should probably follow, so that's something I need to work on. Part of not racing stupid.

Edit: Ironically my peak 20m at 261 AP/287 NP was the SST I did as a warmup to the ride, and although my peak 30m had a lower AP it was 305 NP and my 60m had an NP of 282, an IF of .94

Snuffleupagus

Did the local fast group ride today after much knee boone-doggling.

Results? Apparently being essentially off the bike since Thanksgiving somehow still makes me a little bit stronger than the preponderance of guys. Knee is feeling good, and man oh man I hope it holds, as if I can do the ride below (including warmup and neutral roll out) on less training hours than a kid doing daily laps around his living room on a big wheel, I know I'll see good things after a couple of months of no bullsh*t effort.

P (C) Ride:
Duration: 2:33:21
Work: 2091 kJ
TSS: 198 (intensity factor 0.882)
Norm Power: 300
VI: 1.31
Distance: 55.138 mi
Min Max Avg
Power: 0 1162 228 watts
Cadence: 29 244 99 rpm
Speed: 2.5 40.9 21.6 mph

Also featuring a mid ride 400w 5 minute effort. So apparently I've lost essentially no VO2 max capacity, as that was not a maximal run, and my previous all time best was 445w, on a climb in August, and the NP for the 5 minutes today was 442.

Must stay healthy

Apus^2

3x30's today. First two were at about 290-295. Second one was 280-285. I'm pooped now. Time to refresh my carbs. I need to get home to download the workout.

Flatballer

6x5 today at threshold. Felt good. Felt like I had something left, which is good.

Snuffleupagus

So why weren't YOU at the P-ride today? There were several NC state guys including I do believe your resident pro.

BigSean

2.5 hours at 249 watts solo ride. I find when I ride with a group my avg watts is much lower due to drafting. The solo ride forces me to stay within my limits.

Tomorrow is 5x5's followed by 2 hour easy ride.

Flatballer

I don't even know what that is. I prefer training alone anyway. I'm too slow to keep up with those guys, and it hurts my training trying to do so.

kensuf

I wound up having to take over for a sick spouse at the "Tour de Felasco" today, so I only got a quick one in this morning leaving the house at 7AM (damn it was cold). 3x20's at SST. The main focus was keeping the cadence up.

Tomorrow I'll get hammered into the ground.

Snuffleupagus

?

I think most people will say it's good to ride with better riders, and I'm pretty sure the fast guys on the ride weren't on the rivet, as they're stronger than me, and I was never in severe difficulty. It's just an extra motivating factor, and Friel and many other respected coaches advise new cyclists to do as many group rides and races as possible. Training alone has its place, increasingly so the more one develops, but fairly early on I think there is a general bike racer consensus that it's not ideal.

YMMV though, I'm not trying to be a dick either, just offer some advice. Take it or leave it

tanhalt

Yeah...Bill and I were lamenting the steepness of "Speed Bump Hill". That's tough on us "gravity challenged" guys (relatively speaking, that is)

Hmmm...since it was me pushing the pace along Cathedral Oaks, was that the hill before Turnpike? I didn't see

Sorry I had to pull off early...had to go build a Cub Scout Pinewood Derby car and get the "speed secrets" from the local "master"


My guess is Bill...or, of course, Jack (he of joining a ride after the hard part and then "sprinting" at the end )

umd

Yeah, the hill before Turnpike. I was chatting at the back with someone about cross and when I hit the bottom of the hill I saw you and a handfull of others halfway up, so I rode past the group and bridged up and caught you guys right before the top.

Funny thing is when you rode off the front right before Fairview I kept telling people you were just going home but a few guys kept chasing after you anyway

It was Jack. Bill was in the second group. Something about having to stop for lights...

waterrockets 

Feels great, dunnit?

substructure

Yesterday's Polar Bear:
Entire workout (210 watts):
Duration: 2:52:44 (3:39:47)
Work: 2169 kJ
TSS: 229.7 (intensity factor 0.894)
Norm Power: 273
VI: 1.3
Pw:HR: 6.31%
Pa:HR: 10.37%
Distance: 63.621 mi
Min Max Avg
Power: 0 1009 210 watts
Cadence: 30 141 95 rpm
Speed: 2.2 40.8 22.2 mph
Pace 1:28 26:49 2:42 min/mi
Hub Torque: 0 428 67 lb-in
Crank Torque: 0 1087 194 lb-in
Attack after attack, Coca Cola/Hincapie boys off the front leading the charge. Carolina Master's and my team (Giordana Clif Bar) doing tons of work on the front. I was there making a name for myself. Truly painful fun.

More today!!!

I rode over to the training ride. Three miles into the ride an attack ensued. I went with it. We got caught - to early on to make it work. Then we hit a rough spot and BLAM!! my front brakes popped off and landed on top of my bars. I rode over 70 miles holding on to them. Several times I was in a break, but nothing broke completely free.

Entire workout (212 watts):
Duration: 3:30:23 (4:13:05)
Work: 2663 kJ
TSS: 275.8 (intensity factor 0.889)
Norm Power: 271
VI: 1.28
Pw:HR: 0.76%
Pa:HR: 5.5%
Distance: 74.194 mi
Min Max Avg
Power: 0 1048 212 watts
Cadence: 29 141 92 rpm
Speed: 0 40 21.3 mph
Pace 1:30 0:00 2:49 min/mi
Hub Torque: 0 335 69 lb-in
Crank Torque: 0 1090 202 lb-in

BigSean

Today I had 5x5's. I was tired from yesterdays ride. I was able to do 3 of em. First 2 were at 397 watts. Third dropped to 357 so I called it a day and did a couple hours of easy pedaling.

ldesfor1@ithaca

I had a new workout designed for today and it was tough but GREAT. it went as such:

warmup

20′ @ tempo (283W, 84% of LTHR)

3′ Recovery

12′@ sub LT (344W, HR 5 beats below LTHR)

3′ recovery

20′@ tempo (same stats)

3′ recovery

12′@ sub LT (337W, same HR)

3′ recovery

20′@ tempo (HR starting to drift now)

3′ Recovery

12′@ sub LT (335W, HR just finally creeping above LT as I pushed the interval hard in the last 5′) (huge power numbers with 90′ of hard work already in the bank and PE wasnt bad at all… this is the type of endurance I want!)

10′ cooldown.

Breakthough WO for me.
-L

substructure

I feel absolutely beat up this morning.

AlexTaylor

I'm not surprised after yesterday!