graphs

Also, I think I have a shin splint on my left leg. It started being sore middle of last week and isn't going away. Not really sure how I'm going to deal with it with races the next three weekends. I mean, it doesn't hurt as much on the bike as walking but it's still definitely there.

Enthalpic

What a fun weekend. 9 hours of riding with friends, lots of tasty food and drink and the Ronde van Vlaanderen.

crapweasel

Rideable is relative . I only got out yesterday for various reasons, and it never cleared up like they said (shocking). Few small showers here and there, but better than the constant rain. I'd have preferred the showers not pop up coming down Newport though.

rbart4506

Recovery day today after my first race weekend....

Going to ride the rolling hills of Rome Georgia for the next three days and look for the more epic ride this weekend!

Ygduf

I'm stringing together big (for me) weeks and my power numbers reflect it. Unfortunately my waste line seems to be increasing at the same rate. I'm calling it a bulk phase.

graphs

Nice. Are you racing Bronte this weekend?

bostongarden

1:01 of continuing to work on my power. The muscles are weak and it hurts bringing the dogs back.

Smallguy

just finished up 6 X 8 X4 climbing intervals from the sufferfest angels... I did the DVD once then went back for the 8 minute climbs


m HR is really not responding indoors lately like it did.... so I've been relying on god ole perceived effort when it's not repsonding.

I'm moving this week and that will interrupt some training and I'm also traveling

mollusk

Took a rest day. Usual work bike commute and rode back and forth to the monthly team meeting and that was it. Lower back was acting up all day, but now feels better.

Tomorrow I will try and dodge the forecasted thunderstorms to get in a ride before my wife and I go out to see "Source Code". I loved "Moon" and want to see what he does with a real budget.

kensuf

Why aren't you hipping? This is the last week that Crater's supposed to be in town, come play.

mollusk

Going to the movies tonight so I'm trying to get out a bit earlier. Maybe Thursday.

badhat

saturday - crit, which i regard as training, more than racing basically 55 minutes of over/under and cornering/bumping practice
sunday - rest
monday - vo2 5x5x5 hill repeats - first of the season, crapped out 4 minutes into the last one, felts good though.
this morning - tabatas. 8x:20x:10, yeeouch

GirlAnachronism

I thought I was in for some rest this week, but I guess I was mistaken. Volume is slightly lower in anticipation of Battenkill, but this morning hurt. Some tempo, then 2 x 10' at threshold with a sprint every minute.

It's been a good week for the numbers for me. New 20', 10', 1', and 30" peak power numbers in the past seven days (the 10' was from today). While the absolute numbers are still embarrassingly low, especially given my current weight, I'll take what I can get.

StefanG

3rd week of doing WRI's, showing some improvement in my 1' power:

1st Week Results: 502, 491, 430, 459, 454 (Average of all 5 compared to my FTP of 245w is 191% of FTP)
2nd Week Results: 509, 463, 444, 449, failed (Average of all 4 compared to my FTP of 245w is 190% of FTP)
3rd Week Results: 510, 481, 463, 472, 473 (Average of all 5 compared to my FTP of 245w is 196% of FTP)

waterrockets 

So are you holding threshold between the sprints, or are you targeting a threshold average for the end of the interval? (e.g. doing the 10' with power set to avg, and taking the 3-5W sprint boosts as they come, allowing a small bit of drop-off between the sprints)


Nice. A 3% bump is good, especially when it's 3% of a big number (relative to FTP).

GirlAnachronism

Holding threshold between the sprints. Average for the 10' was well above threshold. It hurt.

I looked at the workout last night and was like 'oh, 10-minute intervals, no problem.' Oops. I also had a little nose bleed, and I kept passing my friend along the way as I was doing these. I'm sure I looked completely deranged.

waterrockets 

Sounds like a really tough interval set.

caloso

Sweet spot for an hour this morning. Trying to bump up the volume this week, but it's going to be tough since my wife is going to be out of town Th-Sat for a conference. I may only be able to get in intervals at lunch time. It's either that or the trainer in the garage before the kids get up.

waterrockets 

WRI™ fail. Went out for 6x1x5. First time doing this since last October or so. After three of them, my training partner and I didn't feel fatigued --- we felt injured.

We bailed after that, and will take the adaptation from this stress and add more next time we do them. Holy hell they my quads felt like they were torn. Training partner felt like he had torn his lung.

685W, 635W, 630W

yeesh

Finished up with 7 miles of tempo and felt much much better. Still fubared legs though.

echappist

funny you mention that. First time i did 80' at SST, my quads were sore for three days. I actually thought i tore something.

I just wish the next time i do WRI's i get to have the puking sensation. Hasn't happened yet...

waterrockets 

Just make sure you're starting off with a real sprint.

miwoodar

The cold has subsided. I still have a little bit of a cough but it's nothing to fret over.

FTP climbing at lunch. Local hammerfest this evening.

caloso

Oh, hell. I just wrote in "WRIs" in my training planner for tomorrow. On second thought, maybe a nice Z1 ride....

echappist

hard to do when i don't have a sprint

The last times i did them, i sat down after 30". Looks like i'll have to rock it out of the saddle for a good 45" next time

StefanG

I sit down after 10 - 15 seconds and get out of the saddle again at about 40 seconds (for about 5 seconds); however, I think getting out of the saddle when my legs are hurting that bad, actually reduces my power more than if I just stay in the saddle. My quads can't handle it - I guess that tells me something.