aaronmcd

My first thought was big coyote! Second thought, "are there wolves in Marin??" Wikipedia says 3'-3" to 4'-5" in length for coyotes so not much smaller in length than a wolf but much less massive.

TheKillerPenguin

We pronounce the "e" at the end and those west coast types do not, so their coyotes are at most like 83% as big. #****tyaskscience

furiousferret

Finally got an early start, and when I opened the door to go out and ride, the tree trimmers from the electric company showed up. Two and a half hours later they were gone. So triggered. Easy day today.

gsteinb

I think it depends on what you're doing. The traditional format of do a set of 8, stand around for 5 minutes, go again, might not be. For my money, with what I'm doing it's 60 minutes of non stop movement. Each block of exercises is 5 minutes minimum and then they're layered one on the next. There's more to cycling than 'endurance' anyway. In this case it's recruiting the ability to engage in repeated explosive blocks.

TMonk

5 hrs of mid z2 today. Tired!

aaronmcd

Gym again.
Alternate bench and rows
Dumbell dead lift+shrug
Squats
Dumbell curl+military
Pullups, levers, and leg lifts
Stretch

Squats really get the lower back!

Gramercy

Rode up some steep hills in Woodside today, looks like my FTP is around 250 or so? Way better than I expected because I haven't ridden much at all. Consistent riding starts in January after the kid is in school full time.

mattm

An hour on the rollers - 5' warm up, 20' z2, few mins rest, 30' z2, 5' cool down.

So efficient!

Aerobic decoupling < 5% for both z2 intervals - that's what I want.

Since the rollers are on the porch outside, I was wearing knee & arm warmers - weird for the rollers but they were needed!

scheibo

nice! big base miles.

Could just seem higher because there's more hills and you produce more power on hills? I get maybe 10% more power going up hill.

also, be sure to stop at all the stop signs in Woodside...

maybe im doing z2 wrong, but do people typically need to rest after only 20' of it? TMonks 5hrs of z2 seems more normal.

ive never really tracked aerobic decoupling - do you find it a useful metric?

caloso

Anaerobic capacity intervals. 82tss in 52 minutes. Short and sweet.

aaronmcd

Remember Matt did 100 miles on Saturday and again on sunday.

I was definitely feeling the zone 2 today and I was riding on the road!

mattm

Two 100-mile days in a row, followed by a day in the gym I guess. But I've never thought z2 on the rollers was overly easy.

I have no shame in admitting I sweated and it wasn't necessarily easy to hold z2 (140-151 bpm for me, about 200w) on the rollers.

As for aerobic decoupling, my coach (Friel) says that <5% aerobic decoupling means you're aerobically fit/Base is doing what it's supposed to. See Are You Fit? Aerobic Endurance and Decoupling | TrainingPeaks

Granted, he says you should do two hours then measure it, but still.

furiousferret

Planned to do Oak Glen and Mile High Road....supposed to be 71 with a 15% chance of rain after 2pm according to weather.com. Going up Oak Glen around 10 am it just started pouring and the temps dropped about 20 degrees with crazy winds. Dressed for a nice day, I was completely soaked and hypothermic going home.

topflightpro

I did a ride back in April in Virginia, and I was convinced I saw a wolf chasing three deer. I didn't know coyotes got so big, so I assumed it had to be a wolf. (I also was nearly taken out by the three deer who were running for their lives and trapped by a guard rail and fence hidden by bushes, which also had me worried the coyote might come after me.)

The coyotes I see around here, as well as the ones I used to see in Texas, are pretty small.

rideaz

hit a couple of my goals this week, 12k miles (thank you AZ weather) and 600k feet climbing. weather looks rainy for the rest of the week but hope to add a little to those totals before the end of the year.

canuckbelle

Nice!!

scheibo

Completely fair, I feel the need to take a break after 2 minutes whenever I am forced to ride indoors, so I definitely respect the effort. I would think that maybe after such a hard weekend itd make sense to just do recovery as opposed to trying to hit any zones, but I guess recovery would be pretty mind numbing on the rollers.

I guess I kind of do this, though mainly for running. When I'm 'fit' my recovery runs are 6:20-6:30/mi and 140bpm, when I'm not they're 7:10/mi and 155bpm. For cycling I kind of just see what my HR is on climbs - if I'm out of shape I seem to be able to get in the high 180s vs. when I'm feeling fit (well, probably overtrained) I can barely get my HR above 170. Didn't know there was a fancy term for it though

scheibo

1h30 with little to no 'filler'. I rode before dropping off my bike at the shop (new chain/cassette/tape/etc - might as well get them done while i'm on a forced vacation from the bike over christmas) and loved being so close to 'good' riding right off the bat. On my normal rides there's 15-25 minutes of traffic lights and garbage before I get somewhere interesting. I'm not sure that if I lived closer to better riding whether I'd bike more because its more fun or less because I wouldn't need to bike as far to get to the good bits...

Did 10x 30s on/off at the top half of the main climb to test drive my new plan of avoiding Z3/Z4 work in the coming season, seemed like it worked OK. I can't tell whether it will actually be effective or whether I'm just 'gaming the system' (are 30s repeats really long enough to be useful?), but we'll see.

caloso

90' of z2 commuting today. Aerobic decoupling 3.23%, so I've got that going for me, which is nice.

canuckbelle

4hrs Z2 with 6x3min low cadence strength intervals, sprinting at end of final two. 215TSS

rankin116

A little something, you know, for the effort!

TMonk

I'm about to make a bunch of chocolate chip/walnut cookies for my local bike shop and work. I think there may be a fair degree of decoupling between how many cookies I intend to eat tonight (2) and how many I actually do.

mattm

I don't think this is something you "do" per se - it's something that's measured when riding below threshold.

The gist is that if your power is level, your HR should be level - otherwise it's called "drift". You can observe that somewhat, but no way you can calculate it on the fly.

mattm

Did 1:45 of some hammering-type efforts in what I thought was warmer weather, but it was still chilly. Damn I'm tired of this cali-"winter"! And it just started..

Had that annoying thing where I'm doing z3/z4+ and chasing down someone, catch them (but go around immediately) and they sit on my wheel. I just ignored him and continued for like 10', then he came around to take a pull I guess. I sat up and coasted for 10" or so, to give him a gap. I didn't want to be in someone's draft dammit!

Eventually came around him on an uphill about a minute later and left him in the dust - he said "ok" as I passed? - and never saw him again. Annoying, but maybe he was annoyed with me..

My guess is 60% drift at least!

TMonk

Ha! A fair bit more than 5%, that's for sure.