substructure

2hrs on the trainer. 3x30mins @ 88%

slim_77

oh, yeah. Thanks WR.

I remember reading that a while back...before I bought my PT. NOW it looks like a good workout.

ldesfor1@ithaca

2.6 hours

110' on a nice and spritely 42 mile GR in some dreary NewEngland late-autumness. I played around today, hammering harder than I have for 2 months. I gave the body permission to work hard today and after 2 months below LT, it felt nice. Highlights included a few 1-2' stints up around 6 w/kg and some solid pulls right around LTP.
AP for the GR was right @ 280. Hard and fun.
Also, I clearly ate well since my near bonk on thursday as I'd only consumed 400 calories from the time I woke up to 4 hours and 2400 kjs later.... upon arriving home I housed 3 servings of steelcut oats with sugar and protein powdah. yum.


looking at 4 hours of z2 tomorrow. dont snow, please.

-L

Crash716

F*&K running.....

i feel like my legs are broken. went out for an hour ride this morning just to spin and it killed me to put any power down.

Twigman503

I have a question about long endurance rides used in the base part of a training plan.

In order to build a good aerobic base, is a three hour ride equal to three separate one hour rides? Is one better than the other?

mike868y

Just got home from 70 miles (about 4.3 hours) of steady tempo. Everything went well until about the last 1.5 hours, it started to rain/snow. I hit a wall at 4 hours and struggled for the last 20 minutes - translation: I need more 4+ hour rides. I also need fenders...

bravo106

2x30 in zone 4 on the trainer. Not bad considering yesterday was squats, leg curls, hip work, and core (PT for a herniated disc).

Needed to do something to break up the monotony of 2x20s. Earlier in the week I did 5x8s.

Flatballer

Not equal. Long rides trigger adaptations that short rides don't. Others can tell you exactly what those adaptations are. I don't know a lot, I just know enough to know that they're not equal.

kensuf

a 3 hour ride is better than 3x1 hour rides. 3x1 hour rides is better than doing nothing.

I sort of have problems during the week, I've re-arranged my work schedule so I can sneak away Wednesdays and Fridays, but Tuesdays and Thursdays are broken into 3 distinct rides per day; morning, about 30 minutes (just commute), lunch, some sub-threshold work plus some more zone 2 after to give me between 2 and 2:30 hours, evening 1 hour ride home (zone 2).

However, Wednesdays and Fridays I've re-arranged my work so I can do ~4 hour zone 2 rides because there's no substituting them with multiple smaller rides. But it's easier for me to reschedule my work because I do IT (I was doing a server replacement / upgrade last night at 7PM after my 4 hour ride in the cold rain).

Oh, sitting at 19 hours for the week w/1 more day to go. Looks to be a 22 hour week going into the last week of this block.. Next week is scheduled @ 24 hours, lord have mercy.

ldesfor1@ithaca

Agreed.



Dude, 24 hours. Wow.

Flatballer

94 minutes. First 60 on the rollers, second 34 on the trainer.

I just don't have the will power to ride inside. I thought the trainer would be better than rollers, and it is, but just barely.

Nickel

I love doing long rides in the snow (inches not feet, I should clarify).

ZeCanon

More time snow riding this morning. Down to maybe an inch left, but packed on most of the trail. Still tons of fun, and super duper warm.

Tomorrow through Wednesday they're calling for snow. Max high temp until then is 16. More mtb time for me

Crash716

very cool pics man...looks like a lot more fun than the cold rain we are supposed to get here in socal tomorrow.

ZeCanon

yeah, but this looks less fun:

Crash716

yeah you're right...but i live in Socal and have since become a giant pansy.

i grew up in Upstate NY but i just don't have those winters in me anymore.

Crash716

have a long climbing ride tomorrow and my legs are so stiff from running..any ideas? to make the legs less jello like?

ldesfor1@ithaca

light massage, good hydration/nutrition and as much sleep as you can get.

mattm

Look out for freezing fog too - I f*ckin slid out on some ice today - it was 31-ish overnight with heavy fog, and about 34-35 & clear when I went on my ride, but the ice was in the shade, and on a turn... two other people crashed on the same spot within a minute of me, it was chaotic.

25-ish races last year and never went down, a solo training ride today was what introduced me to crashing on the velo.. luckily all the winter layers protected me; a tiny strawberry on the left hip but besides that everything is fine. It happens.

mike868y

Damnnn! I need an MTB!

kudude

55 minutes on the rollers tonight. my taint hurts. If I ever move, I'm in trouble

substructure

Updated: 12/06/09

Mon: Warmed up on a stationary, circuit trained with weights (all upper body), and worked out my core.
Alarm didn't go off. Woke up late. Gathered my crap and hit the gym. I didn't intend to go to the gym until Thursday, but today was fine too. I really had a good time and felt like I needed it. One of the hardest days I've had there this year. I'll be paying for it come tomorrow afternoon and evening.

Tues: 3x30s 80%, 2hrs on the trainer.
This went by without much of a hitch. Oh, I mean, mentally when you get to the last rep it gets to where you want to stop. But I pushed through them.

Wed: V02s, 7x3min @ 117% w/ 3min recovery. 1.5hrs
This was tough. And this is why I need to keep doing these every so often through the off season. Mentally, it's more taxing than physically. So to get back on them after a season not doing them would hurt more than continuing them.
The first 3 were RPE of 9. Then I started making deals with the devil to stop after the 4th. By number 6 I was looking for a sharp object to start cutting myself. At the 2nd minute of number 6 I was counting my pedal strokes to at least push back the desire to stop. The last rep (no. 7) was like I didn't even do it. I was numb and in a subconscious state - everything went black. When I woke the dog was licking me, I was completely nude, my trainer and gear were put up, and there was a chocolate protein shake in my hand with a bendy-straw.

Thurs: Active Recovery. 1.5hrs
Done and done. Legs don't feel that bad. Hopefully I'll feel OK to lay down some good, hard tempo tomorrow.

Fri: 1hour tempo, 1/2 hour endurance. 1/5hrs
Duration: 1:00:20 (1:04:16)
Work: 1001 kJ
TSS: 82 (intensity factor 0.905)
Norm Power: 290
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.71 mi
Min Max Avg
Power: 0 646 278 watts
Cadence: 32 136 93 rpm
Speed: 0 33.2 20.7 mph
Pace 1:48 0:00 2:54 min/mi
Hub Torque: 0 310 95 lb-in
Crank Torque: 0 818 255 lb-in

It was cold. Plus, I didn't start out good in the morning. Didn't charge my light batteries, forgot to set the bike up for the morning, and went out without my fluids. I had to come back home.
Having cold weather gear on really hinders my performance. I couldn't get comfortable and lay into a good rhythm. But I managed to eek out a good hour and keep going with an endurance lap.

Sat: 3.5hrs on the trainer. (2hrs 3x30 @88%, 1.5hrs endurance)
I only had time to do 2 separate sessions on the trainer due to weather and family oblations. But I got it done.

Sun: 5hrs, Zone 2

Greg180

We need to get an agent for you. I'm convinced your household needs to be in a reality show.

kensuf

Just wrapped up a 21 hour week and then cleaned up the bike. It would have been 22 hours, but the weather conspired against me and there was only so much time I could stand to be on the trainer Wednesday night. 13,500 kjoules is a lot of calories...

ldesfor1@ithaca

finished up a massive 4 day 8500 kj block with:

today was 3:20 with 3:10 @ 72%...255ish.

Nice, considering friday was a 150 kj day... commute only.

last winter i did ummmmm 3 3000kj rides... this week i did 3, too. I've earned a rest day.

CX bike, snowy roads and good teammates.

-L