TheKillerPenguin

I've finally figured out what sort of power I put out in high z2.

I'm pleased.

Also, beer makes my legs feel tingly.

umd

it was a resistance problem not stability... Although e-motions would be nice

procrit

54' @ 206 NP / 204 AP / 41 TSS

Meh. =)

king-tony

e-motions have a resistance unit. I can do about 600 watts in a 53x13.

Bantam

Did 50 miles Saturday and ended with 3x20 w/3 minutes of rest at 90-95% of PE.
249W
234W
245W

61.2kg

I rode 75 miles Sunday

I tried to do 5 min intervals today and failed. I just could not get the legs to go.

fishmel

Set out to do either 2 x 20 or 1 x 40 @ 320w on the rollers, 12 mins into it and last week caught up with me . Saturday was 101 miles with 60 miles of heavy attacking on every hill, that capped off a 309 mile week w/ TTS/wk 1025. I spent both Sunday and Monday doing super easy recovery spins, and thought I'd be good to go today, but no ...no go today. Turned the rest of my time into a calorie burning session, 1hr 40min 1300kj. There's always tomorrow I guess.

Apus^2

Throw a towel under your rear roller drums. What are the diameters of the drums?

umd

CycleOps aluminum rollers with 3.25" drums

substructure

Monster commute home last night. It's roughly 43 miles with around 2500' of climbing. I felt really, really good. Recovered from Sunday and just laid it down. RPE around 7, I would guess. I didn't want to kill myself knowing I was commuting back in today and trying to keep it low key for the races coming up.

Entire workout (255 watts):
Duration: 2:02:06 (2:06:07)
Work: 1857 kJ
TSS: 150.4 (intensity factor 0.863)
Norm Power: 279
VI: 1.09
Pw:HR: 6.47%
Pa:HR: -3.32%
Distance: 42.634 mi
Min Max Avg
Power: 0 853 255 watts
Cadence: 22 133 93 rpm
Speed: 2.4 40 21.1 mph
Pace 1:30 25:25 2:51 min/mi
Hub Torque: 0 381 87 lb-in
Crank Torque: 0 1267 236 lb-in

This was the fastest commute home I've had.

ldesfor1@ithaca

umd:
I use the Performance reduced radius rollers, 700x23 gatorskins (well worn with 100psi), bike/rider weight of 210 and my 50x11. I averaged 97rpm at 370 AW.

The extra weight and reduced radius roller drums seems to make a big difference.

-L

ridethecliche

I'm getting out of my funk. Last night I changed my facebook status to: " The scars on my body tell a story that I'd rather not forget. Every day I'm alive is a day I could be dead." I got a hair cut last week so the world could see all the scars on my forehead that I've been hiding for almost a year. I'm getting comfortable in my skin again.

Today when I woke up, it was beautiful outside. I called out sick from work in the afternoon. Gotta love the weather.

Swapped the music on my ipod shuffle to metal and went for a ride. Loved the weather, and I felt so much better after riding for a bit that I did 33 miles of hills. I still suck at getting my power up on the flats, but I love going hard on hills.

Here are the numbers:

Entire workout (176 watts):
Duration: 2:05:33 (2:19:39)
Work: 1322 kJ
TSS: 182.8 (intensity factor 0.935)
Norm Power: 234
VI: 1.33
Distance: 33.069 mi
Min Max Avg
Power: 0 1192 176 watts
Cadence: 29 167 74 rpm
Speed: 0 40.1 15.8 mph

So it was a good SST ride (FTP set at 250) with an NP of 234 for the 2 hr ride.

My back was hurting a bit during the ride and my neck felt a little sore, but neither of those two things got worse during the ride. I'll give this fit some more time and see how it goes.

I also got a job for the next academic school year that I really wanted.

I'm high on life.

waterrockets 

Congrats on the job RTC

Today I went out with the lunch crew and hit some breakaway efforts. Another Cat 3 and I were trading hard pulls. It was very hilly and very windy. My pulls were in the 380W-420W range, and I was recovering around 250-275W. He finally admitted that he was putting out more Watts in my draft than when he was pulling. I've been there... ouch.

Good ride. Still feeling it.

ldesfor1@ithaca

NICE RTC!!!! nice to hear it.


Well after a short but tough LT session yesterday, I went out at 8AM for a workout I dubbed 420 for 4:20 times Four.
while the nerdiest of you will guess what that means, most may be asking WTF?

Here it is:

VO2 max hills. 4 sets at 420watters for 4'and 20 seconds each. 5' recoveries.

it went as such:

425, 422, 422, 442 (opened up the throttle on this one).

Felt solid for the second week of VO2 max work. Next time it'll be 4:20 again, but with a 5th rep... slow progressions = steady progress.

25' of core and plyometric push pull later in the morning. Clean food and lots o water cause I got one more training day before MEXICO!!!

should be some nice tempo work... unless I get lazy, then it'll be some AWC work on the hills.

-L "feelin good, but need the R+R" D

umd

Nice

Me too...

procrit

I'm getting pumped just looking at those 400w+ vo2 intervals. Ok, off to the road...

Enthalpic

Sounds like a Bob Marley song.

Snuffleupagus

It opens up the lungs, or at least it makes defeat go down a lot more smoothly.

mollusk

I put in the hugest base month I ever have done in January (almost 1400 miles) and have just started to cut back the miles and ramp up the intensity. Anything that I get now racing-wise is "gravy" as my legs feel a little bit dead right now and nowhere near peak condition.

I need to talk to my team to see when I should look to peak. There is a time trial in mid-March to point toward but there are a couple of nice road races in April as well. If it was up to me I would try to peak for the road races.

Flatballer

Wow. I dunno what happened, but I completely fell apart on the rollers tonight.

I spent 20 minutes trying to get my HR above endurance, but I just couldn't. My legs were hurting, but my HR wasn't going anywhere. Did I go too hard yesterday? What happened? I felt ok, but I couldn't do anything with my HR.

Ok, and now about 5 minutes later I'm about to fall asleep.

kudude

this is the argument in favor of HRMs. They tell you when you're fatigued.

ps -- you're fatigued

procrit

346 watts @ 5:01
345 watts @ 5:00
334 watts @ 5:01
338 watts @ 5:02
359 watts @ 4:22

Legs had no snap, and this is the first time to ever do full 5 minute intervals. A little lower than I was hoping for, but leaves some room for improvement =)

Apus^2

Ugh. Holiday Inn bike. I *think* I did 6x5' @ FTP, but I could be mistaken. HR was a bit erroneous. I'll probably do 45-60 minutes at sst tonight.

This sucks.

waterrockets 

Don't sweat it. Just maintain. I had to take a week-long trip in the middle of my specificity for an A race last year. CTL dropped horribly with just 45 minutes on the spin bike each day, and got no intensity. I ate like crap and didn't get much sleep. I won the A race.

Flatballer

Uggh. Now my groin is bothering me. Yesterday I felt great, today I couldn't even get into tempo range, and I feel like I'm about to fall asleep. I guess yesterday must've been harder than I thought it was.

Oh well, crit practice tomorrow night, day off Friday, RR Saturday, Crit Sunday. This two races a week for the next couple months is gonna wipe me out.

I guess I learned something at least.

substructure

I'm starting to wind down for next weekend. I have to do as best as possible these next races.
My wife's job is in limbo right now. If she loses it, we're in deep doo-doo. My race season will all but stop before it even gets started. I will know this week whether or not that will happen.

So, I hope I can place high in these next 6 races. Enough to add to my upgrade points. If I win money, a portion will be put away to race again. My wife and I have discussed this already. Hopefully that will motivate me to do the best I possibly can.

Tuesday on my commute home I felt awesome. Just spectacular. My legs felt strong. My heart was normal. My breathing was easy. I want to carry this to Greenville.