Training Status??? (IV)
11-11-16, 05:47 PM
#6751
Killing Rabbits
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I really liked riding in Tucson in January. Mnt Lemmon and laps of the loop in the giant cactus park (Sanguaro) were great. The top of Lemmon was pretty f'ing cold but I'm Canadian so just suffered through it. I bought a hot chocolate at the gift shop in Summerhaven and the first thing the guy running the till said was "you must be Canadian."
11-11-16, 05:53 PM
#6752
Nonsense
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lol. I spent a winter there years ago. Interesting town. I was in an apt at the bottom of Gates Pass so I did most of my riding around there and thru the cactus park. Getting to ride Lemmon was a real treat, it's very pretty.
11-11-16, 06:00 PM
#6753
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I did a week in Tucson last April and really enjoyed it. I'm planning on going back in February. Here is December's weather forecast, looks pretty nice.
11-11-16, 06:02 PM
#6754
once a runner
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I go off 'perceived effort' when judging my pacing, and basically have 5 levels I can decide to ride at:
1) recovery/soft pedaling/warmup
2) exploring/just riding
3) honest effort/'not dawdling'/putting in some attention to maintain the pace
4) hard but repeatable
5) max effort/balls to the wall
For a 20 minutes climbing that roughly breaks down to like 230*/260/290/310/340W and on the flat it would be like
150/190/230/260/290/310W. There's an asterisk for trying to do 'recovery' up a hill - its harder effort wise than true recovery so if I was actually trying to just soft pedal/warmup I'd have to avoid hills. But doing 250W on a climb 'feels' like about as much effort as doing 200W on the flat for me.
I think I'm just good at doing lots of long climbs in what is technically defined to be Z3 power forever. In the same way that you're good at doing repeatable hard efforts. However, since less races tend to involve being able to diesel up climbs forever day after day, its something something I want deemphasize and instead focus on more useful skills.
11-11-16, 06:05 PM
#6755
once a runner
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1) A couple of times a week is probably enough. Your fast twitchy type stuff needs time to recover too, same as the slow twitch stuff. I've said a few times I increased 5sec ~100w and 1sec ~150w this year by adding 7-10 5-10 sec sprints into the first hour of a z2 ride 1x/wk. I was surprised how sore that made my legs, even though I could hit all of my other numbers on the other rides it still felt like I did squats earlier in the week. Also neck and shoulders were sore. I am a stick figure though, this may be different for other people..
My goal of "4x a ride" is for the 'sprints' to actually be more like 'strides' for running - more like relaxed accelerations/staying in touch with speed, very common for runners to do 4-6 before/after workouts or runs. I think I would want to restrict 'max power' all out effort sprints to maybe once a week tops because yeah, they hit like a bunch of bricks the next few days.
2) is zone 6 vo2? I did a ton of that at the beginning of the year. My 5min max is up a ton this year, like 7% which is like 30w. Theoretically that has raised the ceiling for my FTP, and at the moment we are targeting that. I was able to do ~57min @ 99% on rolling terrain yesterday broken up into 2x15, 2x10, and 1x7ish (to total failure), which is like, lightyears ahead of what I could do the last time I did this stuff on rolling terrain, like legit 20w higher and 10 minutes longer in zone with the same rest periods (6-7min). I would suspect my ftp is gonna pop up quickly now that i'm working on it again, and it is because of the time spent in vo2 that laid the groundwork, and also getting my ass kicked all year probably helped 
I've already incorporated Z5 VO2 stuff - classic 5x5' or the 40"/20" you mention below. I will definitely continue doing it, but I just havent really done anything above it. I find the VO2 work pretty difficult though, and I havent had a great success rate with the workouts, but it turns out that I still spend around the 'right amount of time' in that zone per week so its not something I'm as worried about addressing.
Yup, I think I've done it as 4x8 a couple times, 3x15 would be something I'd try to work up to. Definitely more variety than 4-6x(3-6:00) straight.
11-11-16, 06:28 PM
#6756
¯\_(ツ)_/¯
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first day off since may 16th, when my wife and I both had 102f fevers.
11-12-16, 04:09 PM
#6758
Not actually Tmonk
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I'll be out there next week for the Tour de Tucson. Anyone here riding it this year?
__________________
"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
11-12-16, 05:45 PM
#6759
Senior Member
11-12-16, 05:53 PM
#6760
Not actually Tmonk
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It is a lot of fun. Not the toughest course, but it's fun to ride fast for a nice long stretch like that, and it has a nice festive feel to it.
__________________
"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
11-12-16, 06:27 PM
#6761
fuggitivo solitario
11-12-16, 06:36 PM
#6762
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I rode mt lemmon on Thursday, it was pretty cold at the top so my friend and I got plastic server gloves from the cookie cabin for the descent :-)
11-12-16, 06:57 PM
#6763
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11-12-16, 10:32 PM
#6764
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Yep. I did it last year and the year during the storm, which was 3-4 years ago now, I think. I have Platinum start this year and I'm stronger so I'm looking forward to a quick ride.
__________________
"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
11-13-16, 04:21 PM
#6765
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750 TSS on about 11 hours. Third week or so of digging out of my CTL hole. Legs are tired, but happy to be in use.
Also, mid-November, sunny and 75. Not a bad day.
Also, mid-November, sunny and 75. Not a bad day.
11-13-16, 04:59 PM
#6766
Nonsense
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My coach gave me a 4 day block of stupid. Like just under 800tss stupid. I think it's cuz I owe him for November still, this was his revenge.
11-13-16, 05:05 PM
#6767
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I haven't gotten a day off in a 3 or 4 weeks; I don't remember. Luckily, my bosses are allowing me to ride a few hours on the weekends so long as I'm in cell range. Hopefully it ends because I'd like to enjoy the holidays. We bought new storage that isn't working properly, so now we've just accepted its borked and are moving our data. Never buy a beta product.
CTL is at 40 and climbing.
CTL is at 40 and climbing.
11-13-16, 07:18 PM
#6768
VeloSIRraptor
Was going to ride the rollers for 30', but I got out on the road bike late afternoon for a while and that was the right choice.
11-13-16, 09:58 PM
#6769
Senior Member
Big day today, dawn to dusk.
Rode to team ride, rode 80 miles with the team, rode back.
165 miles and 470 TSS in 9.5 hours.
Religiously taking in 100 calories every 20 minutes, with a snack at the coffee shop before and after the team ride.
Rode to team ride, rode 80 miles with the team, rode back.
165 miles and 470 TSS in 9.5 hours.
Religiously taking in 100 calories every 20 minutes, with a snack at the coffee shop before and after the team ride.
11-14-16, 05:20 AM
#6770
OMC
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Dang, Aaron, bet you slept well! 
__________________
Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
11-14-16, 12:12 PM
#6771
¯\_(ツ)_/¯
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I've seen discussion in here about nutrient timing. Here's one regarding protein after exercise and before sleep.
Pre-sleep protein ingestion does not compromise the muscle protein synthetic response to protein ingested the following morning | Endocrinology and Metabolism
Pre-sleep protein ingestion does not compromise the muscle protein synthetic response to protein ingested the following morning | Endocrinology and Metabolism
11-14-16, 12:20 PM
#6772
Version 7.0
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Saturday - Fiesta Island interval workout on TT bike and Sunday - 2 hour tempo ride on PCH.
11-14-16, 12:41 PM
#6774
Version 7.0
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11-14-16, 12:58 PM
#6775
Senior Member
3 day weekend, ~575 tss. Fitness is coming back to me slowly.
Got to meet @TMonk yesterday on the team ride. Did some big gear work on the climbs Sunday, sweet spot Saturday, and just rolling around on Friday. Wife's not happy with how late I get back from the team rides, so I may skip the next few and get out the door earlier to do my own thing.
Weights again today, then super easy til Thursday. Surprised at how much volume I've been able to get in despite lifting, past two weeks have been ~12 hrs.
Got to meet @TMonk yesterday on the team ride. Did some big gear work on the climbs Sunday, sweet spot Saturday, and just rolling around on Friday. Wife's not happy with how late I get back from the team rides, so I may skip the next few and get out the door earlier to do my own thing.
Weights again today, then super easy til Thursday. Surprised at how much volume I've been able to get in despite lifting, past two weeks have been ~12 hrs.
Last edited by wktmeow; 11-14-16 at 01:03 PM.