mike868y

4.5 hours today. started with hill work (like 6*5ish minutes...not that structured) then some zone 2 with 5*30" seated bursts. those bursts just killed me. really need to work on my awc this year.

Dunbar

Was optimistic I'd get a ride in today but it's not looking so good. It stopped raining about 1pm but the hurricane force winds haven't subsided. Damn El Nino...

TMonk

I rode the trainer for 2hrs

TMonk

thinking about heading out on the fg through the 'hood for a while in a little bit.

caloso

day off

bostongarden

Rode outside for first time since Jan 3: 41+ miles on Saturday, and 54+ today, Sunday. Today's temps in the upper 40s felt good!! I did put down a three-quarter-hearted sprint for one town line when someone went up the road. Don't mess with the Zohan.

mattm

14.5 hours, 750 TSS, two races; a decent week.

Wylde06

Another 2 hours yesterday. When I woke up I didn't think any hours were going to happen, but I felt good (better than expected) once I got rolling.

10 hours for the week, 576 tss..im ok with that

Im also ok with close to 37 hours and 1902 tss for January.

hubcyclist

90mins at z2 last night, using a borrowed kurt kinetic road machine (thanks mikey!), definitely a better trainer than my ascent fluid, the flywheel really makes an immediately noticable difference. Maybe placebo effect but I think I had lower RPE at comparable wattages

mike868y

easy commute in today on the fg. the DOMS are real.

ljrichar

6hrs outside this weekend + 2 more lbs down = good times. Back in the 150's, next stop 140's.

TheKillerPenguin

French toast.

canuckbelle

FINALLY back to training. My hip injury is finally showing signs of real improvement (still not 100% though). Sat/Sun were 2hrs each of easy endurance pace (~155w). Plan is to start racing in 3 weeks (missing only two weekends of races).

grolby

Recovery day and I'm fresh as a damn daisy. Definitely wish I'd done another hour yesterday, now.

Glad you're back on track @canuckbelle. Don't forget, it's a long season!

hubcyclist

did 60 miles, haven't ridden that long in a couple of months

wens

Only ridden over 2-1/2 three or four times since September before the weekend, did 3 Saturday and 4-1/2 Sunday. Feels good man.

mattm

2 hours after work. tired at first, then ok about 40 mins in.

mike868y

no commute today as I'll be working late. hit the rollers this morning for 1:45. 5*4' then some z2/3. not sure if I'm fully recovered from the weekend yet, made it through the intervals (barely) but the steady state stuff afterwards was grim. hoping I blew out my legs a bit and tomorrow will be better, we'll see.

hubcyclist

So last year my wife got me 23 and me, because I'm a bit of an ancestry geek (of course my DNA confirmed what I thought, considering my family was probably in the same isolated region in Europe forever). Anyhow, relating to training, they have new health reports and one is about muscle composition. According to their analysis of me, I'm supposedly more of a fast twitch person. Considering I do zero sprint training, maybe I should train to my supposed strength.

Hermes

I had my 23andme done when it first became available...maybe 9 years ago. I have the ACTN3 that 23andme says accounts for about 2.3% of the variation in sprinting performance. However, if one can sprint, that is a lot but I suspect most on this board have ACTN3 as well.

What is more interesting is how much Neanderthal ancestry one has since we know sprinters are Neanderthals.

grolby

Weeelllll. I'm not so sure. I mean, sure, some amount of sprint/neuromuscular training is a good idea for anyone for lots of reasons. But I wouldn't read too much into a genetics test as far as guiding your training. Not yet, anyway. First of all, from what I recall of your race results so far, sprint performance is not yet an important limiter. You've got to get to the finish, first. Second, even if you are getting to the finish and struggling in a sprint, the issue is still not necessarily neuromuscular power per se. Third, your predispositions when it comes to muscle composition are not predestination. Over time, you're going to get a lot of interconversion away from fast-twitch fibers as you can continue to train for endurance. That is more likely to help your road race performance than hurt it. And of course, it's only a strength if you're finding it's a strength in the real world. I suggest adding sprint training when appropriate for your plan, performance and goals without a whole lot of regard for what your genetic test says.

TexMac

Tempo commutes 26-30 miles each way, today 4x4 110% ftp on way home

TheKillerPenguin

1.5 easy spin. My lower back hurts for the first time in years, so lots of stretching too.

caloso

Tempo in the rain. Yay.

globecanvas

2x20s a day after 30/30s. Tired.

Yesterday it was 60F. The forecast for my ride today was 32 so I dressed for it. It turned out to be 50. Horribly overdressed.