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Training Status??? (II)

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Training Status??? (II)

Old 12-18-09, 10:28 AM
  #3526  
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Originally Posted by ridethecliche
Goal is to be up by 7-7:30 and go to the gym for 1-1.5 hours of upper body work. Need to do something different this time though.

Then in my carrel to write by 10, so I can have atleast 5-6 pages written by 3 pm.
Skipped the gym in the AM and went straight to work instead. Needed the sleep and work is more important right now. Hoping to go in the evening, but need to figure out my car situation and have dinner plans so might not be able to. Life gets in the way sometimes and that's okay...

Hopefully I'll still be able to sneak in an hour in the evening. That would be nice.
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Old 12-18-09, 11:01 AM
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Ok, gonna try and join the thread here. Maybe it'll help keep me in line. Some of you are monsters!

Coming off of a 4-week "Prep" period of riding mostly upper L2 throughout the week (~8.5 hours a week). Throwing in big one-legged sessions and spin-ups once a week. Also doing core workouts 2-3 times a week and light weights 2-3 times a week.

I didn't do much cross this season, but came out of the road season in September with the highest level of fitness I've ever had. Used the Prep period to learn how to ride rollers and establish a good cycle of training and core work.

One thing that's really going to help me this winter (and I highly suggest doing this yourselves) is organizing a group roller ride a few times a week. A few teammates and I get together one or twice a week at a house and spin, talking, listening to the radio, making the time go by quicker. Then on Sundays we have a large gathering (8-15 people) meet in a large photography studio, put on loud music, put on a football game, and spin away for two hours. The time FLIES by. Everyone, of course, does their own individual workout. It's been really helpful to watch my teammates train, and it also helps those on the team who need a little more encouragement to stay on the rollers for another 30 minutes...

Looking forward to an FTP test on Saturday, a 2-hour group roller ride on Sunday, and the first day of Base on Monday! I'll begin incorporating SST immediately as well as some high-gear force work.

I'm looking to peak at the end of May. The Minnesota racing calendar is so screwed.
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Old 12-18-09, 11:25 AM
  #3528  
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Originally Posted by umd
Yeah, even when I was feeling like crap in the middle of the season with 20W off my FTP I was doing better in the 3s than I had done for most of 2008 in the 4s. If I make it into the 2s then I can go back to chasing you around like in the 4s back then Remember the Nevada Stage Race and Pine Flat?
Ah memories. It's to bad Pine Flat is the same weekend as Valley of the Sun. VoS is a big early season goal for me, but man is Pine Flat a fun race. Plus it would be the same as '08 getting dragged around by Nate English.
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Old 12-18-09, 01:03 PM
  #3529  
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Hill repeats. 5x5'
373, 377, 382, 381, 382 ouch

I was failing on the last one, so I just opened it up on all the steeps at 400-450W and recovered on the shallows at 250-300W, just managing to keep the Watts up in the end. It was tough.
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Old 12-18-09, 01:20 PM
  #3530  
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haven't been on the bike since wednesday and it feels like weeks...uhhg...i need to ride this afternoon.
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Old 12-18-09, 05:24 PM
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Just finished up my ride
The weather today was EPIC

Entire workout (137 watts):
Duration: 3:28:29 (3:55:51)
Work: 1707 kJ
TSS: 224.6 (intensity factor 0.804)
Norm Power: 205
VI: 1.5
Pw:HR: n/a
Pa:HR: n/a
Distance: 50.854 mi
Elevation Gain: 2599 ft
Elevation Loss: 2482 ft
Grade: 0.0 % (117 ft)
Min Max Avg
Power: 0 962 137 watts
Cadence: 30 246 87 rpm
Speed: 0 42.3 14.6 mph
Pace 1:25 0:00 4:06 min/mi
Altitude: -10 250 183 ft
Crank Torque: 0 1482 141 lb-in


I cut out 30 min i spent @ the bike shop tweaking things in the middle of my ride, so total time out was 4 hrs. I opened up on a couple sections and it felt good.
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Old 12-18-09, 07:31 PM
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I need to get back on the bike. trainer tomorrow.
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Old 12-18-09, 07:41 PM
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1:35 on the trainer, fit in a 2X20 and 2 sets of 3'-2'-1' max efforts. Legs are a little dead.

Tomorrow is probably ~3 hrs on the trainer. Endurance/tempo is the plan.
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Old 12-18-09, 07:45 PM
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90 minutes on the trainer. Frigging snow and riding inside and crap. Uggh.
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Old 12-18-09, 08:28 PM
  #3535  
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Made it to the gym for about 40 mins and got in a decent workout. Did the most hilarious thing. I had 10 lbs more on the right than the left when benching. I was wondering why it was so much harder with one side hahaha.

Hoping to get in 2 hrs on mon and tues each then break.
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Old 12-18-09, 08:43 PM
  #3536  
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Originally Posted by waterrockets
Hill repeats. 5x5'
373, 377, 382, 381, 382 ouch

I was failing on the last one, so I just opened it up on all the steeps at 400-450W and recovered on the shallows at 250-300W, just managing to keep the Watts up in the end. It was tough.
Cool, got the data uploaded and the first hour of the ride, NP was 327 with a medium tempo warmup. I'm happy with where my fitness is for December. Next week, I'm starting the 1125211s. The Ritchey is already excited about it.
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Old 12-18-09, 08:50 PM
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tomorrow is gonna be dry, mid 30s, and hopefully not too much salt/snow/ice/slush left on the roads.

Need about 6-7 hours in the next couple days I think. At least it'll be outside. I think 5 tomorrow, and then a hard 2 on Sunday.
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Old 12-18-09, 09:27 PM
  #3538  
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Originally Posted by Flatballer
tomorrow is gonna be dry, mid 30s, and hopefully not too much salt/snow/ice/slush left on the roads.

Need about 6-7 hours in the next couple days I think. At least it'll be outside. I think 5 tomorrow, and then a hard 2 on Sunday.
They don't throw much salt down. they use brine water. It's nothing like up north. 30's in Raleigh isn't bad as long as you have nice blue skies. I have a feeling that it will be gray tomorrow for you guys down there.
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Old 12-18-09, 09:33 PM
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I'm in Charlotte right now, but yeah. Driving home from Raleigh last night there was a lot of dusty looking stuff on the ground that was getting into the air. I assumed it was salt/sand mix.

Supposed to actually be sunny tomorrow, shouldn't be too bad.
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Old 12-18-09, 09:40 PM
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Originally Posted by Flatballer
I'm in Charlotte right now, but yeah. Driving home from Raleigh last night there was a lot of dusty looking stuff on the ground that was getting into the air. I assumed it was salt/sand mix.

Supposed to actually be sunny tomorrow, shouldn't be too bad.
Just salt water. People in this state, however, freak out at the slightest hint of winter weather.

I actually need some milk, but it's all gone because somehow, someone believes that they won't be able to buy milk for the next month, so they buy 5 gallons.

Anyway, I'm staying my ass inside tomorrow because I'm worried about motorists. That, and I don't want that salt on my bike.
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Old 12-19-09, 12:00 AM
  #3541  
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Ton of work today and was the mystery reader in my daughter's class. Day off and enjoyed the peppermint bark that my wife made -- deadly stuff!
(WR -- I'll post elsewhere, but, I am in contact with Trek, smile.)
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Old 12-19-09, 12:03 AM
  #3542  
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3:46 today.

You know you're in the middle of base mile season when 3 hrs feels short.
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Old 12-19-09, 12:12 AM
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Originally Posted by ZeCanon
3:46 today.

You know you're in the middle of base mile season when 3 hrs feels short.
How do you find the time on a weekday!?!?! Do you work a 9-5?
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Old 12-19-09, 12:20 AM
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I'm a student, finals are over. I'm at ~17hrs for the week so far (since Monday), with two more 3-5 hr days in front of me
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Old 12-19-09, 12:47 AM
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It's possible even if you work full time. Maybe not a 9-5 per se. I work 6:30-2:30. Right now, during my big weeks, my longest days during the week are between 4.5-5 hrs. Obviously, this requires an understanding spouse, discipline, and some time on the trainer (I don't have lights).

Last edited by redal; 12-19-09 at 12:55 AM.
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Old 12-19-09, 07:46 AM
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Updated: 12/19/09
Weight today: 160.4 (Goal: 160)
Looking to drop what extra I put on before the end of the year.

Mon: Core and weights.
More hard circuit training. Felt like a beast today so I lifted heavy.

Tues: 5x4min V02s @ 115%, w/ 4min rest. Then 10 min cool down, 20min @ 90%, 5min cool down. 1.5hrs on trainer.
I wasn't looking forward to them but I got up and banged them out.
The temps outside were in the 50s. Unfortunately, there has been a terrible fog in our area for the past two days. It's kept me indoors.
Also, my weight is probably at its highest in weeks or months. But that is only temporary. By the week's end it should be back down to 161-162.
Looking forward to tomorrow's workout.


Wed: 2x30. #1 @98%, (~323.4watts), #2@95%, (~313.5watts). 1.5hrs on the trainer.
My goal was to kick out two hard efforts in a bigger gear. I wanted to find a tough tempo as if I was outside and feeling real good. I also wanted to grind them out without shifting down and work not only on my FTP but my mental state as well.
The first one (53-14) was easy until 20mins rolled by. Then it started hurting. I wanted to shift out and stop. But I continued. My average cadence was around 75rpms.
The second I started in the (53-15) and held it for a while. But then my "boys" started bothering me from sitting there so long and I shifted to the hardest gear and stood for a while letting them breathe. But I got back in the saddle and continued in the (53-15) most of the time, finishing with a cadence of 82rpms. I haven't been able to hold the bigger gear for two complete sets at this tempo. But that's what I want to work on.


Thur: 3x20s @ 95%. 1.5hrs on the trainer.
I was going to make today a rest day but I felt so darn good. I think it's time to raise my FTP - at least on the trainer. I have my KK formula set to 340 and I'm doing these 20mins and 30mins fairly easy at 90-100%. Honestly though, I don't think my actual FTP is higher than 320. But I'm pushing to get it to 340 by then end of spring. Couple that with a weight of 155 and I should be good to go. Only if I could get my mind right to race smarter.

Fri: Recovery Ride, 1hr outside in the cold
Fully intended to try some medium tempo work. But my body declined. I didn't sleep well, woke up not feeling the greatest, and I couldn't get motivated to hammer out the laps. So I spun easy for an hour and thankfully went home.
The weather looks iffy tomorrow. Hopefully this 'winter advisory' stuff will be gone early tonight so I can get in at least 5hrs tomorrow.
The good news is that I did wake up much lighter this morning. Oh, that will be only a memory by lunch. Big Christmas luncheon at the country club.


Sat:
Icy roads kept me indoors. Looking to do 2 sessions of SST work. Early morning and afternoon.
I did get down to about 160 this morning.
1st session:

2x30mins @ 95%, 1,5hrs on trainer.
I kept it in the 52x14 and held it for both 30 min intervals. Talking about mind numbing.
2nd session:

Sun: LSD or Group
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Old 12-19-09, 08:59 AM
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it's becoming clear I dont have the base to do 2 hard workouts in a row. I just slept 12 hrs from my 240 TSS ride yesterday. Off to work, no time for a ride today.
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Old 12-19-09, 09:24 AM
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sick. I'm thinking 5 hours in the cold won't help me get better. Looks like I'll be sitting on the couch.
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Old 12-19-09, 09:32 AM
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Just woke up. Banana, some hammer gel, and then it's on the trainer for an FTP test. Nngh. FTP was uber-high (for me) at the end of last season. I know it will have dropped, just hope not too much.
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Old 12-19-09, 10:20 AM
  #3550  
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Computrainer course ride. AVG 238 for 1.5 hours. Nothing big but the legs are feeling the last three weeks. Looking forward to the rest week and the holidays. I have to switch the discipline focus from riding to controlling the alcohol and food intake. The riding discipline is easier.
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