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Old 09-06-07, 03:42 AM   #1
NomadVW 
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Bored, tomorrow's workout, what's yours?

It's a pretty lazy night around here. Recovery spin day today. College homework done, kids in the showers ready for bed and nothing much going on.

Curious to know what ya'll are doing for workouts next. I'm taking off from work early Friday to get in a long ride.

Total ~4.5 hrs riding:

15 min warm-up, gets me out of the city

1 hr 30 min SST, right around 90% FTP
During 1 hr 30 min SST, 2 x 4min VO2max pushes (115% FTP)
15-30 seconds L2 "recovery" before bringing wattage back to 90%.

2.5 hrs endurance time, L2 (coggan) on the flats, L4-L5 on the long climbs, L5+ on short climbs

5-10 min cool down.
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Old 09-06-07, 03:48 AM   #2
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A train, to a plane to Korea for a race on Saturday and Sunday, then fly back Monday. I haven't even looked at the course profile yet! I guess that's what the plane ride is for.
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Old 09-06-07, 04:22 AM   #3
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1.5-2hrs of L3. Mostly just jam out to Mr. iPod and relax. The legs are still feeling a 4 day block from earlier this week.

I've got 2-3 races this weekend, so I don't want to be too cooked.
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Old 09-06-07, 05:47 AM   #4
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30 miles of hell, and looking forward to it.

Want to average over 23mph and hang onto the group.
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Old 09-06-07, 07:41 AM   #5
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This morning, 1 hour recovery. Tonight, one hour of 90 second CP12 intervals with 3 minutes rest. Easy stuff.
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Old 09-06-07, 07:42 AM   #6
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Umm....40'ish miles, somewhere between endurance and tempo effort. Kind of debating a century on Saturday, so I don't want to kill myself in the meantime.
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Old 09-06-07, 08:37 AM   #7
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Friday morning paceline work. 40 minutes worth of through-and-off with a large froup of 50, then a sprint at the end. Add some extra after to make 3 hours.
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Old 09-06-07, 08:55 AM   #8
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Moderate terrain driven effort today. Easy spin tomorrow, to taper for the "Brother-in-Law" showdown.

BIL is coming into town this weekend, and has been riding about 18 months now. Strong as hell at 42 y/o. I can generally out-sprint, out-climb, and out-race him (fast group ride), but I haven't beaten him in a TT, ever. So, I'm tapering a bit.

So, Saturday is the infamous Austin Tri-Cyclist ride, which should be a little softer this weekend with a road race and triathlon both going on, so I think we'll tear the hell out of that ride.

Sunday, we're gonna climb Jester (drag-race), then rip back to the local 8-mile TT course, and it's my turn to be his rabbit. My new flexability and TT position (thanks, everyone) have gone untested against him, so I'm hoping I can at least keep it close. Last time, my legs fell asleep and I lost 40 seconds to him. I'm now running about 35 seconds faster than his best time on the course though.

Still, he's really, really strong for how long he's been riding (incredible athlete his whole life -- totally addicted to cycling). He's also on a high coming off is first race two weeks ago (8th in the HHH).
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Old 09-06-07, 09:09 AM   #9
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Nothing today...kid duty and second rest day from a 5 day block...

Tomorrow...

Spin at recovery/endurance for 2 hours to get the legs fired back up...
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Old 09-06-07, 09:39 AM   #10
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Season is done so I'm doing some cross training for a few weeks and reducing my riding to 3-4 days a week. I'm going to go to the gym later and do a bit of lifting and maybe run a few miles.
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Old 09-06-07, 09:51 AM   #11
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40 lap points race. Sprints every 5 laps.
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Old 09-06-07, 11:24 AM   #12
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Today is what I call "sprintervals". I've got a really nice "crit course" with almost zero traffic, I'll go do some 1 minute and 15-second intervals on it after a 30 minute warmup, then a nice easy cool-down.

Yesterday was supposed to be a recovery ride, but I drank a few beers with a friend instead.
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Old 09-06-07, 11:36 AM   #13
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ride the jogger's trail to/from work on the cross bike. bunnyhop stuff. scare joggers. scare everyone else. total 50miles for the day. gym in between. back and arms with a calf workout thrown in.
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