TheKillerPenguin

are those like 30sec on 30sec off?

There are a few varieties i do of these sorts of things and they all hurt in their own ways. The ones that feel the worst are 15/15's. Break em into sets of like 5-8min depending on your fitness and try not to die. The first set feels bad, the second set feels awful, the third set you get through because you're stubborn. If you can do more than that you are cut from a more stoic cloth than I am and I applaud the amount of self hatred you carry within.

I also do 3x12 40/20 which feel bad in their own way but it's slightly less bad because you can't manage the same type of power for the on part as the 15/15.

There's another protocol for 30/30 that sandwiches tempo between some efforts and has standalone 30sec AWC stuff for others, and has it all sandwiched between vo2 work, and that probably hurts the least of these types of things even though it puts out the highest normalized power.

misterwaterfall

Sqwuats at the gym this AM. Legs are a mixture or hurt and rubber like feelings.

hack

Hub spins clean and long on the disc (that was one of my initial concerns) and I've seen the drop on a. Few efforts. Position is the same as well. Dunno ... Just baffling to see power go up and times not come down. TT season is done, so I'll have the winter to dwell on it.

Impossible! But really, I may do a couple trial runs with the Reynolds again (when weather is similar) to see if there is a difference.

Ygduf

put your runs in aerolab and see what it says.

TMonk

what kinda reps do you do for your sets?

mike868y

after last nights cross smash fest...today was recovery. sweet, easy, recovery.

misterwaterfall

Close, 36 chambers this morning had me rolling.

It's still early in my off season so I am taking the progression slow and adding weight to get back to where I was last winter. Today I started with squats and did 5x5 adding weight each set after some high rep warm up, then finished with some paused squats. After squats everything else is higher volume for the assistance lifts. Sunday I'll hit the gym again for a more hypertrophy style workout with lower weight and higher reps, and finish with some explosive movements either pushes or box jumps

hack

that's a golden cheetah product? i'll check it out when i'm at home

globecanvas

4 hours of glory on the cross bike. I rode the first hour as if I were in shape. I rode the second hour trying not to keel over dead. I rode the last two hours chatting nonstop with my buddy so he wouldn't notice how slow I was going. TSB is now -25.

furiousferret

Nice pic. All this Cross talk makes me want to take off my commuter wheels and put on the CX ones. Our Cross locals describe our trails as Sarlacc Pits which I do not think is a positive endorsement.

jsk

Some feel that the best clinchers + latex tubes have better roll than tubulars, especially depending on how well the tubular is glued.

How does tire width compare between the new/old? The conti's tend to run a little wide, especially if mounted on modern rims with greater internal width. It's not unusual for 23mm GP2K's to run 25-26mm actual width on a wider clincher rim. If the actual on-rim width of the older tire/wire combo was substantially greater than the new wheel, that could make a significant difference in rolling resistance. No idea if it would be enough to offset the aero gain you should get from the disc wheel, though.

hack

The Reynolds is one of the older rims that is about 21mm at the brake track (not the nice wide new ones) and the tire doesn't bulge much on that setup. The tubular on the disc is a bit more narrow than the 23 conti, but doesn't appear significant (I didn't measure with calipers). I'll take a more thorough look at it tonight.

Ygduf

30s is a lot. probably was windy.

hack

17s enough to frustrate and confound

July 14: wind 7 to 13 mph from ssw; temp at TT was 85
September 22: wind was 8 to 14 mph from ssw; temp at TT was 80

Dunno ... something to hand wring over during the winter though.

Heathpack 

What kind of power meter are you using?

When you say power is up, are you referring to average power? Normalized power? Both?

This is a flat course?

Ygduf

duration of race? 7mph one day to 14mph the other is huge. a couple mph wind can make 17 seconds in a short amount of time.

I mean, 25mph = 2:24/mile. 27mph = 2:13/mile.

27mph vs. 27.3mph over 10 miles is like 15 seconds. That's not much wind differential needed to account for .3mph.

Surfer3287

Yes, 30s on 30s off, for 10 reps. I'll give the 15/15 a try. I like your idea of breaking it into more manageable chunks (5-8 minutes.) The 10 minutes was definitely puke-generating, but doing it twice or three times with less per set might be more stomach-able. I'll have to look for that other 30/30 AWC protocol.

I've actually enjoyed incorporating intervals more frequently (Fat Boys, ZeCanons, and WRIs) for the last month and a half. Structure motivates me to ride more than just heading out to hammer for whatever I feel like. Definitely seeing improvement across my range of fitness, rather than just slaving to raise my FTP.

hack

power2max ... course is flat and referenced power is avg (NP and avg are 1:1 on both days though).

true ... i don't remember the wind being dramatically different, but even a couple mph could be enough to make a difference.

in all reality i'm just grasping at straws here for having not hit my TT time goal for the season and want to find something to blame it on other than i didn't make my legs go fast enough.

caloso

Last year as I was getting into cross, I did a bunch of those 30on/30off. I liked that they were stupidly simple and I could do them on my SSCX and without a PM. All you need is a countdown timer. And a place to puke.

Surfer3287

A bucket next to the trainer would work, but I haven't mastered it whilst moving. Hard to stay indoors when the weather its 80 and sunny outside still.

All this 'cross talk is beyond me. It's still technically summer here. The only thing "cross" about my training is the Vermont maple syrup and fresh apples in my oatmeal this morning.

TheKillerPenguin

3hrs, not hard but more than soft pedaling.

furiousferret

Took some pics of the lovely neighborhood whilst on my commute today....Off to Crit Practice and V02 Intervals

https://www.strava.com/activities/399539898

hubcyclist

https://m.youtube.com/watch?v=1G7DnB2im84

anyone watch this? I was going to do this but went out since it was a lovely first day of fall, fun to watch how someone with real power (as opposed to my anemic power) work.

Enthalpic

Mcfarland bicycling version.

mike868y

operating on the assumption that i'm going to get off the waitlist for gloucester tomorrow...thus, openers. first cold hands party of the season.

gloucester sent out an email this morning indicating that unlike other races, riders who get off the waitlist will be staged by points. my points have me on the front row. this means i have a realistic shot at getting a result at gloucester...which is, exciting. yes, i realize it's just the 4s and yes i realize i'm a roadie who's been racing for 6 years getting results against people brand new to the sport.