Training Status??? (IV)
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3 hrs on Z this morning, some time with a C based bot and group ride surrounding a ~30 min Sand and Sequoias race. Got 10/17 A's, 12/173 total starters. Titan's Grove wasn't as selective as usual, about 30 going into the sprint at the end.
30 min commute to work after, 30 min ride home in a bit. Off tomorrow, strength routine (upper, abs and lower conditioning)
30 min commute to work after, 30 min ride home in a bit. Off tomorrow, strength routine (upper, abs and lower conditioning)
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"Your beauty is an aeroplane;
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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Here are my recent weeks from TP:
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3 ski weeks in the bag at Deer Valley, UT. We returned last night from our third week of the season with one more trip in a couple of weeks. The snow has been marginal but okay. This past week the weather was extremely cold. We skied a couple of mornings at -15 degrees F.
When not skiing, it is mostly endurance work on the bike. I start with my cycling coach the last week of March and I hired a personal trainer at my gym to revamp my strength workouts getting ready for track training at Carson. TSS CLT FTP…unknown.
When not skiing, it is mostly endurance work on the bike. I start with my cycling coach the last week of March and I hired a personal trainer at my gym to revamp my strength workouts getting ready for track training at Carson. TSS CLT FTP…unknown.
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4 hours today, first two indoors on Zwift with 40' at SST, second two on the "Chili's" racey group ride. Good times were had all around.
Off the bike for the rest of the weekend to celebrate my wife's birthday. Back at it with back-to-back 2x20' sessions on the road and TT bike over M/T.
Off the bike for the rest of the weekend to celebrate my wife's birthday. Back at it with back-to-back 2x20' sessions on the road and TT bike over M/T.
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"Your beauty is an aeroplane;
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"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
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Rouvy, sub 2hr Mt Mitchell climb. 262w hour, 258w NP for 1:52. 254w AP for the 1:52. At 158lbs.
Like 187 TSS for entire ride of 2:15, lead up to climb is a few miles.
Knew I could. That was not pleasant. At all. No breaks, I jumped off and loaded the second half of the climb video in a minute.
Been a goal for a long time. I may eat the entire house tonight.
Like 187 TSS for entire ride of 2:15, lead up to climb is a few miles.
Knew I could. That was not pleasant. At all. No breaks, I jumped off and loaded the second half of the climb video in a minute.
Been a goal for a long time. I may eat the entire house tonight.
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When I lived in the Bay area, I was able to do some pretty amazing rides, but my ride up Mt. Mitchell is one of my top two or three all time. It was a perfect day of great weather and low traffic. The views were amazing.
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Yesterday, a two hour endurance ride from Camp Pendleton South Gate to San Clemente and returning. We set a Strava PR on the way back 6.6 miles @ 22.6 mph through the majority of the camp flat to rolling with my wife leading the entire time - beast mode. However, we ride this route a lot so Strava PRs are hard to get.
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Off today, hoooooray. Deserved. It isn't a ton of volume, but lots of tough stuff.
Yesterday, after the Saturday Rouvy Mitchell ride, I set the ftp to 290 on Zwift up from 285 week before and up from 276 last month and did 40 more min of Z4. Did the Wiggins and Kristen Armstrong ftp workouts on there.
Felt fine after that, but today just can tell I wrote some checks on the legs Sat/Sun. It's a nice day out, I'll take a slow walk with the family after work.
Yesterday, after the Saturday Rouvy Mitchell ride, I set the ftp to 290 on Zwift up from 285 week before and up from 276 last month and did 40 more min of Z4. Did the Wiggins and Kristen Armstrong ftp workouts on there.
Felt fine after that, but today just can tell I wrote some checks on the legs Sat/Sun. It's a nice day out, I'll take a slow walk with the family after work.
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CTL hit 91 yesterday, up from 62 just before Christmas. TSB winds up neutral at about 86 CTL. I don't put a ton of stock into the PMC in general at this point, but I definitely have a lot more depth. Aerobic decoupling is also minimal (<5%) across even the spiciest/longest workouts.
Decent amount of intensity mixed in with volume. Also doing Zwift races for unstructured fun.
Decent amount of intensity mixed in with volume. Also doing Zwift races for unstructured fun.
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CTL hit 91 yesterday, up from 62 just before Christmas. TSB winds up neutral at about 86 CTL. I don't put a ton of stock into the PMC in general at this point, but I definitely have a lot more depth. Aerobic decoupling is also minimal (<5%) across even the spiciest/longest workouts.
Decent amount of intensity mixed in with volume. Also doing Zwift races for unstructured fun.
Decent amount of intensity mixed in with volume. Also doing Zwift races for unstructured fun.
i just finished a vo2 focused block, focused on doing 4-5min efforts over three weeks. Did 12-13-14hrs each week, 2 vo2 sessions and the rest z2. My ctl got to 85 this block (it was higher during base) but as the weather improves I’ll get more volume outside. Next week will start a threshold focus for the next block.
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will you be signing up for Harvard? Reg opened today! We have a 4/5 40+ field which I’m excited for, don’t want to deal with strong younger guys lol
i just finished a vo2 focused block, focused on doing 4-5min efforts over three weeks. Did 12-13-14hrs each week, 2 vo2 sessions and the rest z2. My ctl got to 85 this block (it was higher during base) but as the weather improves I’ll get more volume outside. Next week will start a threshold focus for the next block.
i just finished a vo2 focused block, focused on doing 4-5min efforts over three weeks. Did 12-13-14hrs each week, 2 vo2 sessions and the rest z2. My ctl got to 85 this block (it was higher during base) but as the weather improves I’ll get more volume outside. Next week will start a threshold focus for the next block.
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Boss letting me start late today, so I'm about to start a 4 hour romp on Zwift. All z2. Friday, another 3.5 on Zwift, but may throw in a couple of races since I will be off the bike S/Su/M to visit some friends in Bellingham, Washington with my wife. I should still hit 12 hours and some reasonable TSS this week despite that time off.
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"Your beauty is an aeroplane;
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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Monday strength training with new personal trainer at gym. Yikes, as I am writing this I have DOMS galore. Most of the workout was using my body weight versus free weights or machines with a focus on functional strength. For me, it is impossible to workout that hard without someone driving me. It is a good thing I weigh 165.
Yesterday, was Fiesta Island and 2x20k TTT. It was a beautiful day with light winds.
Yesterday, was Fiesta Island and 2x20k TTT. It was a beautiful day with light winds.
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Long ride tomorrow, short hard run today. Intervals.
I screen capped it because it won't happen again, got an all time top 10 cup for a run segment. Lol. Shoot, out of a few thousand folks too. Well, a 1min long segment.
I screen capped it because it won't happen again, got an all time top 10 cup for a run segment. Lol. Shoot, out of a few thousand folks too. Well, a 1min long segment.
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3hrs Friday with a Zwift race
4hrs Saturday with a 10min FTP effort after 3k kj just to make sure I could do it
4hrs yesterday with a Zwift race timed so that the ending would come at 3k kj burned...and power dropped with 5 minutes left in the race which was THE MOST FRUSTRATING THING EVER
4hrs on the docket for today, probably just taking it easy to finish off the block.
Rest week starts tomorrow.
4hrs Saturday with a 10min FTP effort after 3k kj just to make sure I could do it
4hrs yesterday with a Zwift race timed so that the ending would come at 3k kj burned...and power dropped with 5 minutes left in the race which was THE MOST FRUSTRATING THING EVER
4hrs on the docket for today, probably just taking it easy to finish off the block.
Rest week starts tomorrow.
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did 8hrs last week, mainly easy sub90min stuff, but Sat I went out for the first time since Dec for 3hrs, it was chilly in the low 40s but was good. But many regrets not riding yesterday afternoon, it ended up being mid 60s and sunny despite a forecast of rain throughout the day.
starting a threshold block this week, so the key workouts will be 3x10 and 2x15 ftp and progress from there, should be 12hrs overall for the week
starting a threshold block this week, so the key workouts will be 3x10 and 2x15 ftp and progress from there, should be 12hrs overall for the week
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Shorter hours last couple weeks (12, 11) so I'm trying to pile on some volume this week and aiming for 17-18. Starting next week there will be much more racing and intensity to hours will go down.
Today will be a quadruple ride file kind of day:
30 min warmup on trainer
1.75 hrs on the TT bike, 2x25' SST and 1x10' at race pace, ending at home
30 min commute to work on the road bike
30 min commute home later
Today will be a quadruple ride file kind of day:
30 min warmup on trainer
1.75 hrs on the TT bike, 2x25' SST and 1x10' at race pace, ending at home
30 min commute to work on the road bike
30 min commute home later
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"Your beauty is an aeroplane;
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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5 sets of 5 x 1' vo2max on/offs (Bluebell +2 for you TrainerRoad folks.) That was a killer, but I am more and more impressed with TrainerRoad's AI. It seems to pick workouts that are just on the side of doable without completely failing.
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Rode the Tacx Neo 2 on Saturday and Sunday in erg mode and used one of my coaches routines for an endurance workout. I punched in the power changes required on my iPhone over time - not that convenient.
Monday was a strength training session with personal trainer. Using my body weight as force in strength workouts designed to build functional strength is horrid. I did single arm high rows kneeling using a cable. It destroyed my trapezius / deltoids - DOMS plus it feels like someone used me as a punching bag. As large part of the workout is form which of course makes the effort a lot harder.
Tuesday was TTT on Fiesta with wife - warmup and four laps plus cool down.
Monday was a strength training session with personal trainer. Using my body weight as force in strength workouts designed to build functional strength is horrid. I did single arm high rows kneeling using a cable. It destroyed my trapezius / deltoids - DOMS plus it feels like someone used me as a punching bag. As large part of the workout is form which of course makes the effort a lot harder.
Tuesday was TTT on Fiesta with wife - warmup and four laps plus cool down.
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3hrs Friday with a Zwift race
4hrs Saturday with a 10min FTP effort after 3k kj just to make sure I could do it
4hrs yesterday with a Zwift race timed so that the ending would come at 3k kj burned...and power dropped with 5 minutes left in the race which was THE MOST FRUSTRATING THING EVER
4hrs on the docket for today, probably just taking it easy to finish off the block.
Rest week starts tomorrow.
4hrs Saturday with a 10min FTP effort after 3k kj just to make sure I could do it
4hrs yesterday with a Zwift race timed so that the ending would come at 3k kj burned...and power dropped with 5 minutes left in the race which was THE MOST FRUSTRATING THING EVER
4hrs on the docket for today, probably just taking it easy to finish off the block.
Rest week starts tomorrow.
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Yeah, my perception is they're useful, especially if done when you've already got a few days of fatigue in your legs. I've also started doing two Zwift races on some days, which really twists the knife if you do an hour or two of riding between events.
Training crits have started in NEBRA but I probably won't be racing outside until April as it is hard to justify driving 2hrs each direction for 50min training crits. In the meantime, Zwift races are giving me the kind of 30sec-1min punch I do not usually have until late May or June. I still can't sprint at all indoors though.
Training crits have started in NEBRA but I probably won't be racing outside until April as it is hard to justify driving 2hrs each direction for 50min training crits. In the meantime, Zwift races are giving me the kind of 30sec-1min punch I do not usually have until late May or June. I still can't sprint at all indoors though.
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2x20' sweet spot intervals this morning. I'm in the office 3 days a week now and this morning I tried to resurrect my old routine, which is to ride to the office, drop off my backpack and head across the river to do my interval set. And I was reminded what a pain in the butt it is: it involves locking up my bike in the bike cage, walking through the garage, taking an elevator to the lobby, taking another elevator to the gym, putting my bag in a locker, and reversing the process. If I hadn't been carrying my laptop, I probably would have just done the intervals with my backpack on. Or what I had been doing, which is hop on the trainer which is already set up in my garage, knock out my intervals on TrainerRoad, and shower and change in my own bathroom. I'd still ride to work, but on my commuter. Oh well, first world problems.
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I vote trainer and then commute to work lightly on the other bike. That's what I do often. That elevator/gym fiasco sounds like too much hassle haha,
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"Your beauty is an aeroplane;
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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Yeah, I think you're right. Looking at Strava, it took me 16 minutes to ride to the office, another 16 minutes to drop the backpack, and 10 minutes to ride to the start of the road where I do my intervals. So 42 minutes before even starting my workout, and a bunch more clothes (warmers, vest, gloves, etc., v. bibs and shoes).
It's funny, years ago I started bike commuting for training reasons. At the time I was doing workouts after work and I figured it would be more efficient to have my bike with me at the end of the work day rather than taking the bus home first. Then I started meeting a buddy for early morning rides before work so I started doing this backpack drop routine. Of course, this was all before smart trainers, TrainerRoad, Zwift, etc
It's funny, years ago I started bike commuting for training reasons. At the time I was doing workouts after work and I figured it would be more efficient to have my bike with me at the end of the work day rather than taking the bus home first. Then I started meeting a buddy for early morning rides before work so I started doing this backpack drop routine. Of course, this was all before smart trainers, TrainerRoad, Zwift, etc
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I don't know how we all survived and got along back then lol. Love my smart trainer.
__________________
"Your beauty is an aeroplane;
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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