Training Status??? (IV)
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Just coming out of a rest week. When your quads are twitching 3 days in you know the body needed it. I had to abandon my 100k Zwift Ride with 10 to go cus my hip was acting up, pulling my leg into my my groin and twisting my back. That constant effort of Zwift is rough because there is no time to adjust or rest the body; just constant torque.
I adjusted my left hip (which was 3/4 cm lower than it should be) a week ago and for 3 days it felt better than it had in years, but now its acting up again. That adjustment loosened everything so now my hips are unstable and probably will be for a few weeks. I'm not hurt, but just have to be extra careful. Quite frankly I'm getting tired of these hip issues and it would be nice to be able to ride pain free and feel like both legs are actually functioning properly.
@revchuck Man that really sucks about the dnf, especially since you were feeling good and (if the status quo didn't change) were on the way to a solid result!
@Nice pics Heathpack, I'm envious you get to spend some time in Santa Cruz! I lived there are few years and would go back in a heartbeat if I could afford it.
I adjusted my left hip (which was 3/4 cm lower than it should be) a week ago and for 3 days it felt better than it had in years, but now its acting up again. That adjustment loosened everything so now my hips are unstable and probably will be for a few weeks. I'm not hurt, but just have to be extra careful. Quite frankly I'm getting tired of these hip issues and it would be nice to be able to ride pain free and feel like both legs are actually functioning properly.
@revchuck Man that really sucks about the dnf, especially since you were feeling good and (if the status quo didn't change) were on the way to a solid result!
@Nice pics Heathpack, I'm envious you get to spend some time in Santa Cruz! I lived there are few years and would go back in a heartbeat if I could afford it.
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170 tss gravel ride Saturday, 3 hours pretty much on the dot. Tons of time in the SS range. A solid 14 minute PR effort on a segment, had to rest leaning on the bars after that one. Got the PR. One minute off on a top 10 for a pretty hotly used section.
This ride, absent worrying about cars and able to just ride and loop in the huge park........I was pondering the thoughts: "why do I care what people think", "do I really enjoy the type race I try to do", "what actually brings me joy on the bike".
I even had the brief thought of just tracking on TP for a while without Strava. But, I do enjoy chasing PR's and using them to gauge improving my gravel handling skills (nonexistent).
We'll see where these thoughts go. Paz es de todas las cosas humanas, la mayor felicidad.
This ride, absent worrying about cars and able to just ride and loop in the huge park........I was pondering the thoughts: "why do I care what people think", "do I really enjoy the type race I try to do", "what actually brings me joy on the bike".
I even had the brief thought of just tracking on TP for a while without Strava. But, I do enjoy chasing PR's and using them to gauge improving my gravel handling skills (nonexistent).
We'll see where these thoughts go. Paz es de todas las cosas humanas, la mayor felicidad.
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@aaronmcd @Ttoc6 https://hellyervelodrome.com/pdf/train_paulrogers.pdf
I have posted this before but in case you have not seen it. This is an interesting article about combining strength training with cycling. It is mostly about track sprinting but has some endurance ideas as well. I found the bilateral lifts versus unilateral interesting as well as the speed of repetition. I have found what he says to be true based upon my track sprint training during 2016 to 2017. I spent a lot of time just waiting for my ATP-PC system to recharge.
My observation for ME about single leg strength work in the gym and etc. is beware. One leg box jumps and one leg deads and backlifts offer more risk of injury but potentially bigger gains. This is a big YMMV. For me, one leg box jumps and one leg throw the sled...okay. One leg deads and back.....I am not so sure.
Gym is generally 3-4sets of 3 max lower body strength or power lifts-early in the phase, two strength and one power, later, two power and one strength. I don't use cleans, jerks or snatches with our current riders. They are too technical for maximal efforts unless you have years of experience. We do one bilateral strength lift each session for "core" strength (Squat, Deadlift, Romanian Deadlift) - usually lower back is the limiting factor not legs and this is the only reason I use these lifts – for back strength in standing starts. The rest of the lifts are unilateral. How many feet do you push each pedal with at one time? If you train bilaterally you get stronger bilaterally and unilateral strength lags behind. If you train unilaterally, you get stronger unilaterally. It's a neural thing.
Single-leg Press is our bread and butter. Different foot and hip positions for different phases of pedal stroke, standing, seated, etc. I use high speed video to match joint angles and velocities for each rider. We mainly do it ballistically for power - throw the sled as far as you can – at different percentages of max to match up to different muscle contraction velocities for different phases of the acceleration (different cadences). We do a lot of single-leg plyos on boxes, stairs, bunjee sleds, etc during speed phases. Strength and power gains are extremely specific and do not necessarily transfer well. When Ryan Bayley beat Sean Eadie in the Commonwealth Games sprint final in 2002, Sean was tripling 250kg for a parallel back squat and Ryan was tripling 120kg. On single-leg press, they were much closer (20kg) and so was the racing.
Single-leg squats (front and back) and deadlifts usually make up the third exercise and are as much for pelvic stability as strength. I'm going to try single-leg pulls and cleans this year, but these will not be our primary power exercises - more of a preparation for the work before Beijing. We have done SL squats, deadlifts and pulls for years now and the riders are pretty stable. An example of numbers - our best single-leg squat figures are 3@165kg on each leg (just over 360lbs). The weakest of the girls (who just entered the squad this year) is 3 @ 80kg on each leg, but she only weighs about 50kg. Two riders have done the 165kg so far. We have riders who can do sets of standing hops onto 1m+ boxes. The lowest is for one of the girls and is a 70cm box for sets of 8 each leg.
I have posted this before but in case you have not seen it. This is an interesting article about combining strength training with cycling. It is mostly about track sprinting but has some endurance ideas as well. I found the bilateral lifts versus unilateral interesting as well as the speed of repetition. I have found what he says to be true based upon my track sprint training during 2016 to 2017. I spent a lot of time just waiting for my ATP-PC system to recharge.
My observation for ME about single leg strength work in the gym and etc. is beware. One leg box jumps and one leg deads and backlifts offer more risk of injury but potentially bigger gains. This is a big YMMV. For me, one leg box jumps and one leg throw the sled...okay. One leg deads and back.....I am not so sure.
Gym is generally 3-4sets of 3 max lower body strength or power lifts-early in the phase, two strength and one power, later, two power and one strength. I don't use cleans, jerks or snatches with our current riders. They are too technical for maximal efforts unless you have years of experience. We do one bilateral strength lift each session for "core" strength (Squat, Deadlift, Romanian Deadlift) - usually lower back is the limiting factor not legs and this is the only reason I use these lifts – for back strength in standing starts. The rest of the lifts are unilateral. How many feet do you push each pedal with at one time? If you train bilaterally you get stronger bilaterally and unilateral strength lags behind. If you train unilaterally, you get stronger unilaterally. It's a neural thing.
Single-leg Press is our bread and butter. Different foot and hip positions for different phases of pedal stroke, standing, seated, etc. I use high speed video to match joint angles and velocities for each rider. We mainly do it ballistically for power - throw the sled as far as you can – at different percentages of max to match up to different muscle contraction velocities for different phases of the acceleration (different cadences). We do a lot of single-leg plyos on boxes, stairs, bunjee sleds, etc during speed phases. Strength and power gains are extremely specific and do not necessarily transfer well. When Ryan Bayley beat Sean Eadie in the Commonwealth Games sprint final in 2002, Sean was tripling 250kg for a parallel back squat and Ryan was tripling 120kg. On single-leg press, they were much closer (20kg) and so was the racing.
Single-leg squats (front and back) and deadlifts usually make up the third exercise and are as much for pelvic stability as strength. I'm going to try single-leg pulls and cleans this year, but these will not be our primary power exercises - more of a preparation for the work before Beijing. We have done SL squats, deadlifts and pulls for years now and the riders are pretty stable. An example of numbers - our best single-leg squat figures are 3@165kg on each leg (just over 360lbs). The weakest of the girls (who just entered the squad this year) is 3 @ 80kg on each leg, but she only weighs about 50kg. Two riders have done the 165kg so far. We have riders who can do sets of standing hops onto 1m+ boxes. The lowest is for one of the girls and is a 70cm box for sets of 8 each leg.
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@Heathpack Loved the photos. The wild flowers are amazing this year.
@revchuck Sorry to here about the knee. I am sure it will get better. Next year!!
Saturday was Torrey Pines SST climbing efforts and Sunday was sprint efforts and constant power riding through Camp Pendleton and San Onofre Beach to San Clemente.
@revchuck Sorry to here about the knee. I am sure it will get better. Next year!!
Saturday was Torrey Pines SST climbing efforts and Sunday was sprint efforts and constant power riding through Camp Pendleton and San Onofre Beach to San Clemente.
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35 miles of gravelly roads on Friday on the FG; 50 miles race simulation with teammates on Sunday; then all day skiing with my kid yesterday. Legs a bit tired so just a mellow ride to work and back today.
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@revchuck no good on the knee, hows it doing now??
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I just want to make sure I'm doing the right thing and not screwing anything up. I can keep a line, hold a wheel, take a hole safely, corner at speed, etc....
I was told about who the folks were afterwards. I wasn't assuming folks are one thing or another. I've done a couple races and this seemed well beyond what I'd done.
There wasn't a protocol I could gather other than get your team or yourself to the ending city limit sprint first. People did rotate the right direction and act as the back door if you weren't pulling when there wasn't an attack or something. I could have sworn I was getting guttered on purpose a few times (echelon properly, and the echelon moves you to the centerline or the shoulder). Whatever. I wasn't going to do that to someone on a sim-ride, so that's on me.
I can't do that on a sim ride knowing the course isn't closed behind us and cars are closing and end up pushing someone out into a possibly passing car. In a race there isn't a car trying to pass you on the left while someone is shoved over to the middle.
Whatever. I guess I'll just act safely and do what I'm going to do if I go back and not worry about it.
I was told about who the folks were afterwards. I wasn't assuming folks are one thing or another. I've done a couple races and this seemed well beyond what I'd done.
There wasn't a protocol I could gather other than get your team or yourself to the ending city limit sprint first. People did rotate the right direction and act as the back door if you weren't pulling when there wasn't an attack or something. I could have sworn I was getting guttered on purpose a few times (echelon properly, and the echelon moves you to the centerline or the shoulder). Whatever. I wasn't going to do that to someone on a sim-ride, so that's on me.
I can't do that on a sim ride knowing the course isn't closed behind us and cars are closing and end up pushing someone out into a possibly passing car. In a race there isn't a car trying to pass you on the left while someone is shoved over to the middle.
Whatever. I guess I'll just act safely and do what I'm going to do if I go back and not worry about it.
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@revchuck no good on the knee, hows it doing now??
I did an exploratory ride this morning, just a half hour at power levels up to ~400 watts and while I could feel where it hurt Saturday, it wasn't painful. Coach revamped my training schedule this week to include longish rides at endurance pace but no intensity and beaucoup stretching and rolling. CTL has fallen from a high of 85 to 78 and we need to reverse that dip.
I was honestly concerned that I had hit my best lifetime power last year for Lotoja and that I'd never approach that again due to age. I'm just about there again and it's only March. I need to stop taking counsel of my fears.
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Demain, on roule!
Regards,
Chuck
Demain, on roule!
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@revchuck that’s awesome to hear. So nice to not be in a good place power & fitness wise early in the year. But mostly to just feel on top of your game.
I can’t remember if I posted this here or elsewhere on BF, but I booked a timeshare exchange into Maui for next March so that means I’m going to try for Haleakala a year from now. Which in turn means I’m planning on going long with my training after June of this year. Suddenly really looking forward to it.
After a pretty miserable work week last week, I mended my soul with two great bike rides this past weekend, the road ride I posted about and a chill mtb ride on Sunday with the girlz of a group I belong to GirlsGoneRiding. Crazy perfect spring day, easy ride because I chose the beginner route (on account of tired legs) but still there was a little technical challenges.
Totally restored by the weekend and back to work today.
I can’t remember if I posted this here or elsewhere on BF, but I booked a timeshare exchange into Maui for next March so that means I’m going to try for Haleakala a year from now. Which in turn means I’m planning on going long with my training after June of this year. Suddenly really looking forward to it.
After a pretty miserable work week last week, I mended my soul with two great bike rides this past weekend, the road ride I posted about and a chill mtb ride on Sunday with the girlz of a group I belong to GirlsGoneRiding. Crazy perfect spring day, easy ride because I chose the beginner route (on account of tired legs) but still there was a little technical challenges.
Totally restored by the weekend and back to work today.
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@Heathpack - I'm envious of the Maui trip!
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Demain, on roule!
Regards,
Chuck
Demain, on roule!
Cat 2
Do you not have a power rack with safeties?
I'd like to learn cleans/jerk/snatch, but I really have no clue what I'd be doing. I'd probably need a coach, never even watched weightlifting in the olympics. Actually just learned what they are in the past few months from googling lifting stuff.
I'd like to learn cleans/jerk/snatch, but I really have no clue what I'd be doing. I'd probably need a coach, never even watched weightlifting in the olympics. Actually just learned what they are in the past few months from googling lifting stuff.
I learned power clean in High school, then forgot how to do it. I've been reteaching myself recently. I'm probably doing them pretty poorly, but truth is, it turns into a motivated front squat for me.
[MENTION=349187] https://hellyervelodrome.com/pdf/train_paulrogers.pdf
I have posted this before but in case you have not seen it. This is an interesting article about combining strength training with cycling. It is mostly about track sprinting but has some endurance ideas as well. I found the bilateral lifts versus unilateral interesting as well as the speed of repetition. I have found what he says to be true based upon my track sprint training during 2016 to 2017. I spent a lot of time just waiting for my ATP-PC system to recharge.
My observation for ME about single leg strength work in the gym and etc. is beware. One leg box jumps and one leg deads and backlifts offer more risk of injury but potentially bigger gains. This is a big YMMV. For me, one leg box jumps and one leg throw the sled...okay. One leg deads and back.....I am not so sure.
I have posted this before but in case you have not seen it. This is an interesting article about combining strength training with cycling. It is mostly about track sprinting but has some endurance ideas as well. I found the bilateral lifts versus unilateral interesting as well as the speed of repetition. I have found what he says to be true based upon my track sprint training during 2016 to 2017. I spent a lot of time just waiting for my ATP-PC system to recharge.
My observation for ME about single leg strength work in the gym and etc. is beware. One leg box jumps and one leg deads and backlifts offer more risk of injury but potentially bigger gains. This is a big YMMV. For me, one leg box jumps and one leg throw the sled...okay. One leg deads and back.....I am not so sure.
Cat 2
@Hermes.. I just finished reading up that document. Some really fun stuff to think about. Man.. do I miss track racing. I'm gonna have to try to get out to watch one of the evening of races at the San diego velodrome if I can while I'm in town.
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Wasn't paying attention while on the leg press today and didn't realize I hadn't engaged the lock bars when finishing up my set. Press came all the way down on me. Couldn't have been a huge mistake, but I was lucky there wasn't much weight on there since I'm on a rest week.
Also, I'm not sure what the deal is, but whenever I do leg press, it always seems to irritate the skin along the back side of my waist. It ends up feeling like very dry skin the rest of the day.
Also, I'm not sure what the deal is, but whenever I do leg press, it always seems to irritate the skin along the back side of my waist. It ends up feeling like very dry skin the rest of the day.
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@Hermes.. I just finished reading up that document. Some really fun stuff to think about. Man.. do I miss track racing. I'm gonna have to try to get out to watch one of the evening of races at the San diego velodrome if I can while I'm in town.
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Wasn't paying attention while on the leg press today and didn't realize I hadn't engaged the lock bars when finishing up my set. Press came all the way down on me. Couldn't have been a huge mistake, but I was lucky there wasn't much weight on there since I'm on a rest week.
Also, I'm not sure what the deal is, but whenever I do leg press, it always seems to irritate the skin along the back side of my waist. It ends up feeling like very dry skin the rest of the day.
Also, I'm not sure what the deal is, but whenever I do leg press, it always seems to irritate the skin along the back side of my waist. It ends up feeling like very dry skin the rest of the day.
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Back at race weight and mftp is still at all time high which pegs me at my best w/kg ever. Trying out ftp work at the mftp number tomorrow to confirm it's reasonably accurate.
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@aaronmcd @Ttoc6 https://hellyervelodrome.com/pdf/train_paulrogers.pdf
I have posted this before but in case you have not seen it. This is an interesting article about combining strength training with cycling. It is mostly about track sprinting but has some endurance ideas as well. I found the bilateral lifts versus unilateral interesting as well as the speed of repetition. I have found what he says to be true based upon my track sprint training during 2016 to 2017. I spent a lot of time just waiting for my ATP-PC system to recharge.
I have posted this before but in case you have not seen it. This is an interesting article about combining strength training with cycling. It is mostly about track sprinting but has some endurance ideas as well. I found the bilateral lifts versus unilateral interesting as well as the speed of repetition. I have found what he says to be true based upon my track sprint training during 2016 to 2017. I spent a lot of time just waiting for my ATP-PC system to recharge.
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Boss let me come in late, 4 hrs, 1x15' at 100% and 1x10' at 102% before the Tuesday morning Fiesta Island paceline ride, which I smashed. Spent most of the second half trading pulls w Thurlow slightly OTF.\
Tomorrow off,
Thursday openers AM and commuting PM (2 hrs total)
F/S/Su: San Dimas Stage Race!!! I'm excited and I feel like I have enough fitness to be a contender in the road race for once. Looking forward to it.
Tomorrow off,
Thursday openers AM and commuting PM (2 hrs total)
F/S/Su: San Dimas Stage Race!!! I'm excited and I feel like I have enough fitness to be a contender in the road race for once. Looking forward to it.
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so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
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Trading pulls with Thurlow...what’s next trading pulls with Horner?
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We have one powerrack at my gym which I use for squatting ocassionally but I'm usually just squatting in a proper squat rack. Always have the safety bars to catch me. The tweak came from just doing too much late on a box-squat where I couln't get up and had to do weird thing to get out of the lift. If you're talking about bench press. Nah, The fear of death is enough to motivate me.
I learned power clean in High school, then forgot how to do it. I've been reteaching myself recently. I'm probably doing them pretty poorly, but truth is, it turns into a motivated front squat for me.
I learned power clean in High school, then forgot how to do it. I've been reteaching myself recently. I'm probably doing them pretty poorly, but truth is, it turns into a motivated front squat for me.
I can’t remember if I posted this here or elsewhere on BF, but I booked a timeshare exchange into Maui for next March so that means I’m going to try for Haleakala a year from now. Which in turn means I’m planning on going long with my training after June of this year. Suddenly really looking forward to it.
Haleakala - I was fit the first time, moderately fit the second time. The ride isn't really that long (only ~80 miles round trip from Paia), and both times I was sure I could hold tempo for the measly 4 hours. Unfortunately, around the 2.5 hour/7000 feet mark there's suddenly not enough air. Combination of elevation and just steady hard pace for so long. The last couple thousand feet are bad, but the decent can be really fun when it isn't cloudy or rainy.
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Wasn't paying attention while on the leg press today and didn't realize I hadn't engaged the lock bars when finishing up my set. Press came all the way down on me. Couldn't have been a huge mistake, but I was lucky there wasn't much weight on there since I'm on a rest week.
Also, I'm not sure what the deal is, but whenever I do leg press, it always seems to irritate the skin along the back side of my waist. It ends up feeling like very dry skin the rest of the day.
Also, I'm not sure what the deal is, but whenever I do leg press, it always seems to irritate the skin along the back side of my waist. It ends up feeling like very dry skin the rest of the day.
Interestingly, my pedaling drills have made a difference in my cycling by matching the power to the technique. I seem to get less leg fatigue over time which is what the coach said. As such, one would want to train on the leg press in the different positions corresponding to the pedaling technique.
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Boss let me come in late, 4 hrs, 1x15' at 100% and 1x10' at 102% before the Tuesday morning Fiesta Island paceline ride, which I smashed. Spent most of the second half trading pulls w Thurlow slightly OTF.\
Tomorrow off,
Thursday openers AM and commuting PM (2 hrs total)
F/S/Su: San Dimas Stage Race!!! I'm excited and I feel like I have enough fitness to be a contender in the road race for once. Looking forward to it.
Tomorrow off,
Thursday openers AM and commuting PM (2 hrs total)
F/S/Su: San Dimas Stage Race!!! I'm excited and I feel like I have enough fitness to be a contender in the road race for once. Looking forward to it.
Although I did once have a 5 second stare down with Ice Cube. This is NWA Ice Cube and not Barbershop Ice Cube, so pretty legit right there.
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Went out to do 2x20' FTP at lunch and was really dreading it but managed to hit the target on both intervals and it feels awesome.
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Went out this morning hoping I didn't screw myself by riding too much on Sunday. I definitely screwed myself. Was planning 6x8 w/ 2' rbi. 6 minutes into the first effort I couldn't keep the power. Thought I could maybe get a few 6' efforts but the next one was 20 watts lower 2 minutes in.
What do you guys who ride with plans do when you are way off? Power through at watts minus 30? Abandon, skip, and go to the next one as planned? Or try and shift forward a day and rework the schedule?
What do you guys who ride with plans do when you are way off? Power through at watts minus 30? Abandon, skip, and go to the next one as planned? Or try and shift forward a day and rework the schedule?