kj5423

this worries me a little. i am the only one on my team who is a 3 i believe

just did about 90 mins of just random riding with my 13 yr old neighbor who just joined our team. was a lot of fun to just ride, and not worry about training or any of that. beautiful day

mattm

It's not like everyone will be on a team and working against you.. it's just that there some actual team tactics going on. For instance if the right mix of riders (teams) gets in a break, then the pack really will sit up.. not something you'll see in 4/5 races for the most part.

In the 4/5's people like to talk about teamwork, but in my experience rarely ever made it happen (due to guys not being around at the end). I really enjoy doing teamwork, it makes racing much more fun (and winning easier).

TMonk

I didn't do a tempo ride today after work because I didn't want to.

It was awesome.

I have another month of this "if and when I feel like it" riding before I return to getting up at 5:30 before work 3x/week.

jsutkeepspining

Seated tabatas (10 minute reps). They suck!


np for both sets

1st: 295
2nd: 302

The last three sprints of the 2nd set where uphill so I got few more watts out of each sprint.
I'm really surprised though that tp gives a relatively low tss score even though this workout is a purely anaerobic workout that leaves me drained the next day (after cross race simulation stuff).

veloboy971

nah, Ocala. I couldn't really justify driving all the way up there especially when a few of my teammates wanted to do Ocala as well. Its gonna be tough though, TT1 is showing up along with 3 Globalbike guys.

kensuf

quickest 40w improvement I've ever seen. snap. this **** is starting to come together.

kensuf

SalsaPodio

People can get to Cat 1 without a team. Don't worry about it.

kj5423

oh yeah? prove it!

teetopkram

ftp?!?!?!?!?!?

kensuf

I'd been struggling with positioning on the TT bike and was constricting my breathing. I was fast (see Noc tt), but was starving the engine for air. After blowing up horrifically on Wed, I decided to take the slight aero hit to open the breathing, and now I can actually ride at damn close to threshold on the TT bike.

My sample size of 1 ride says that the 40w gained is worth more than the slight aero hit.

waterrockets 

That's a big change! Have you quantified what 40W is in terms of speed at your TT rate vs. speed during your test?

kensuf

Not really, sample size was only 1 ride. I'll get a better picture tomorrow. The difference was only about 1cm raise of the stem, which is huge, but it opens up my diaphragm quite a bit. And with my breathing opened up, it's allowing me to relax the upper body and lower my head, which probably puts me close to where I was (there might be a slight increase in cda, but not ridiculous).

My gut feeling though is that the slight aero hit really isn't as big as the power gain.

BTW: https://www.bikeradar.com/fitness/art...erything-31165

echappist

It was 50F this morning in Central Park, and i think i could probably have used a few more layers at top and a more strenuous warmup. 1st lap of SST, power wasn't up there, neither was HR. 2nd lap, power really started dipping, HR seemed rather high and then dropping. I was also feeling uncomfortable about my position on the bike. 3rd lap, same story, though power & HR were going up toward the end. 4th lap, hit the desired power numbers and HR was in its usual range. So it apparently took an hour for me to warm up...

waterrockets 

That would be my bet too, because the change isn't much.

Of note: doing side-by-side aero testing with a training partner, we found that riding in the drops, there was a huge difference with forearms horizontal compared to a more relaxed in-the-drop position. It was better than IAB for both of us, but it probably resulted in more like 4cm height at the shoulder, which is a lot.

kensuf

Just to clarify what you're saying, like this, right?



I find that's a pretty good position to be in when trying to go otf, bridging, etc.. Good breathing and pretty aero.

(btw, that's from when I spent 25 miles bridging up to the winning break a couple of weeks back)

kensuf

Or did you mean by holding your forearms in the bend horizontal?

miwoodar

Your legs are as big around as my body.

My legs are dumb. My FTP test didn't go so hot today and I ended up 12 watts under the goal. I've beaten today's number twice this week.

Splain me this...how come most of my best numbers come when I am fatigued? If history means anything, I will go out tomorrow and easily beat today's number.

waterrockets 

Yeah, I meant deep arm bend, hands in the drops. That's the most aero pedaling position on my road bike (that I could think of). In that position, from the front, you can see more of the back of my jersey than the front of my jersey.

botto 

kensuf has moobs. just sayin'

kensuf

seemed that way in those photos, didn't it?

botto 

b cup.

kensuf

B? I'm crushed. There's another photo in the spread that makes me look more like a C. I'm really not even a training bra, but my bibs were just doing something weird that day. The team bibs also look more like frickin' overalls.

kensuf

This should be more like a C.

botto 

droopy snoopies.