Bored, tomorrow's workout, what's yours?
#1
部門ニ/自転車オタク
Thread Starter
Join Date: Dec 2005
Location: Sterling, VA
Posts: 3,173
Bikes: 2008 Blue T16, 2009 Blue RC8, 2012 Blue Norcross CX, 2016 Blue Axino SL, 2016 Scott Scale, Fixie, Fetish Cycles Road Bike (on the trainer)
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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.
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.
__________________
Envision, Energize, Enable
Envision, Energize, Enable
#2
Mr. Dopolina
Join Date: May 2007
Location: Taiwan
Posts: 10,217
Bikes: KUUPAS, Simpson VR
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 149 Post(s)
Liked 117 Times
in
41 Posts
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.
#3
Aut Vincere Aut Mori
Join Date: Nov 2004
Location: Chapel Hill, NC
Posts: 4,166
Bikes: Irish Cycles Tir na Nog, Jack Kane Team Racing, Fuji Aloha 1.0, GT Karakoram, Motobecane Fly Team
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
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.
I've got 2-3 races this weekend, so I don't want to be too cooked.
#4
Senior Member
Join Date: Jan 2007
Location: Silverdale, WA
Posts: 565
Bikes: 2004 Cannondale R600
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
30 miles of hell, and looking forward to it.
Want to average over 23mph and hang onto the group.
Want to average over 23mph and hang onto the group.
#6
Used to be a climber..
Join Date: Aug 2005
Location: Santa Clarita, CA
Posts: 6,849
Bikes: 2016 Ridley Fenix SL, 2020 Trek Emonda ALR (rim brake)
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 7 Post(s)
Likes: 0
Liked 4 Times
in
3 Posts
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.
#7
starting pistol means war
Join Date: Aug 2005
Location: Orlando, FL
Posts: 3,150
Bikes: Cervelo R3
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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.
#8
Making a kilometer blurry
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).
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).
#9
The mods changed this...
Join Date: Oct 2006
Posts: 2,346
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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...
Tomorrow...
Spin at recovery/endurance for 2 hours to get the legs fired back up...
#10
Glimmers of form
Join Date: Jul 2006
Location: Escondido, CA
Posts: 1,542
Bikes: Cannondale SystemSix 3, Specialized Stumpjumper M4 Comp
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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.
#12
My idea of fun
Join Date: Jun 2006
Location: Gainesville, FL
Posts: 9,920
Bikes: '06 Litespeed Tuscany, '02 Kona Lavadome, '07 Giant TCR Advanced, '07 Karate Monkey
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 41 Post(s)
Liked 59 Times
in
36 Posts
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.
Yesterday was supposed to be a recovery ride, but I drank a few beers with a friend instead.
#13
ambassador of good will
Join Date: Jun 2004
Location: NOVA
Posts: 2,019
Bikes: many.
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
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.