TheKillerPenguin

3x15, except I aborted the second one half way thru because I had to pee really really bad #offseason

furiousferret

Massive guns, questionable bottles of pills in the background, swearing, threatening to kick ass.... In the bodybuilding world that may as well be a PubMed Article.

longe

Only 7 months 'til May...****

aaronmcd

Still feelin the off season lazy, and still very smokey yesterday but I rode around the city and got in a bunch of jumps, force reps, low cadence spin ups if that's even a thing (like start super low and go as hard as I can for short sprint duration kinda like force reps without the hill), and some 35 rpm at tempo power which makes it feel almost anaerobic. Cant bring myself to get a 2 month long gym membership so that'll have to do.

Also when I felt done I rolled insanely easy the rest of the way home listening to some Norah on my Bluetooth speaker. It was kinda nice except that I discovered how dangerous it is to ride slow and follow rules of the road! Had several drivers attempt to hit me and those would have been avoided if I was weaving through traffic and jumping lights.

mattm

I call him "coach"

Ttoc6

5x12 minutes Sweetspot in a 90 minute workout. Went in thinking it wasn't going to be too bad. Holy ****... Legs were screaming and heart rate was so high. With only 3 minutes rest in between sets I was pushing the HR way higher than it should have been. According to Training peaks I set a new threshold heart rate which is... interesting. Had to turn down the difficulty about 3% to survive the last 1.5 sets.

I came back into training thinking I had under performed in my fitness assessment, but now that I'm doing the workouts some of them are damn hard. They weren't this hard last year when i followed this plan. Maybe I should have eased a bit more into base training..

At least the weightloss is going well.

mike868y

are you going to race next year?

hubcyclist

was originally doing a workout that had 12x2min at 120% (at 312 based on recently updating to 260 ftp), realized through the first 3x2 set how ridiculous that is, settled for doing 6x2 and maybe do a zwift race later or maybe actually go outside for once

topflightpro

I’m also not a fan of the Smith squat. It doesn’t allow me free range of motion, which I prefer.

mattm

But without a spotter, you're confident doing deep squats at full weight?

Ttoc6

New tt bike showed up today. Got it setup, now time to dial in. Anyone want to give some position advice? I know it needs a lot of work..

Was supposed to do a 2 hour sweet spot workout but due to time at work and wanting to ride the tt bike outside I didn't do that. instead opted for 30 minutes of riding the tt bike + some positional stuff on the trainer.

mattm

I'd move the seat back and/or the bars forward a bit if possible.

Then again I've never ridden a TT bike so I have no idea what I'm talking about!

tetonrider

i'd bet a good bit of money that you would be faster with your pads higher.

hard to tell without testing, so you should!

Ttoc6

I'll be ordering the riser kit for these bars. Was pretty sure I would need to get the sticks even higher before I had the bike in my hands. Looks like it's got a 10mm spacer. I'll get the kit that let's me go up to 30. Don't think I need the 60mm risers.

tetonrider

i have a suspicion about what would happen to your CdA by raising the pads (even if you leave the sticks as-is). Be curious to see some after photos to see if I'm right.

furiousferret

First time since July 2016 that I'm over 70 ctl. That was my groin tear, then my ramp up after that didn't go well either.

Its progress but I still haven't really done any group rides or interval work. I'm just trying to get my body acclimated to volume. The issues in my left leg are getting better but its like 80% and everything else is 100%.

I was going to do either the group ride or hammerfest this weekend but I'm back on call and have to work =\

topflightpro

Sort of. I build very slowly. My squat PR is just under 2x body weight. At this point, I can hit 1.5x for 8 reps.

If I can’t do 6-8 reps, I’m probably not increasing weight.

wktmeow

A single spotter doesn't help much with the squat anyway in terms of safety IMO. The position is too awkward and the bar too far away from the spotter to be able to add much lifting power. Two spotters, one on each side of the bar, is ideal. Otherwise, use the rack and set the safeties a little lower than the depth of your squat, and maybe practice bailing on them a couple times. I've failed this way many times with no issues. Or, if doing high bar squats and using bumper plates, learn to dump the bar behind you.

On a related note, I pulled a lower back muscle doing low-bar squats again. This time on the other side of where I usually hurt myself! Coach even told me not to do squats, but I was stubborn and wanted to anyway. It's super frustrating because I don't ever get to the point of my legs or glutes failing me anymore, just my lower back. Thinking I should dedicate some time to doing lots of lower back work to get it up to snuff. Wonder if it'll even out my hip imbalances though, with both sides being screwed up now

Ttoc6

Mountain biking this morning before a storm rolled through. Pr'd by like 6 minutes on this hourish climb. nd like 5 minutes on the 30ish minute descent. Amazing what 3 days of drills and hard riding in the desert will do to my mtb skills. Also helps that I fixed the suspension pressure. It felt like I was riding a whole different bike. @tetonrider, you were definitely right. I need to spend some more time playing with the suspension / rebound settings. My bike actually felt fast and comfortable under me today. Still a bit of work to lug the thing up hill

On a different note, I can feel a sinus infection brewing. Been getting weird headaches behind my eyes and double vision/dizziness occasionally when I look at something wrong. Started dosing some antibiotics today, hopefully to get ahead of this. That may mean I have to back down on the training for next week, but I'd rather not get a bad sinus infection that really puts me down like I tend to do about twice a year.

TMonk

nice ride @Ttoc6! I also rode my MTB before some (rain) this morning, but only for an hour total, and mostly flat except for a few punchy climbs

ancker

Regarding TT position, that hunch in your back looks like it'll be painful on a longer TT.

Agreed maybe move stem out, but I'm no fitter..

jsk

Yeah, looks to me like more reach would help flatten the back out, but maybe that's just the way your spine is. Worth a try, though.

Wylde06

In South Carolina for Hincapie Gran Fondo and I did the Hincapie Ambassador group ride this afternoon.

I got a legitimate 2300 feet of elevation gain.

Tomorrow is 8,000 feet.

jsk

This has always been my limiter with back squats, as well. I'm not sure adding extra back exercises will help all that much, I think a lot of it comes down to morphology and lever lengths. I have a somewhat long torso, and came to the conclusion that low-bar squats aren't for me. I have less issues since switching to high-bar squats which allow me to keep a more upright torso, though I still have to be pretty careful about form.

Another option is iso-lateral exercises like one-legged/split squats which require less total weight since you're working one leg at a time. I like bulgarian split squats using two dumbbells (you can also use a barbell).

Ttoc6

My back rounds itself out no matter what type of bike I'm on. Although, it is rather extreme right now in this position. I've ordered the riser kits (both, I was already paying shipping from Europe..) to bring the pads/bars up. Hoping that will help it a bit.

Seat can't go much further back, and this stem is a 120mm I think. We'll see! May have to get something really long . As it is, I'm so far outside the bounds of uci legal lol. Good thing I'm not doing uci-permitted races