mike868y

Quabbin Sunday? I'm doing the 4's - my only goal is to hold onto the main field as long as I can.

Currently 1/2 of the way through a 4 day block which is probably going to kill me. 2 hours of crit racing today. I want to do my 8 mile TT practice tomorrow, but if I really feel fried during my warmup, I will turn it into a recovery ride and hammer the team ride tuesday. Wed/Thur off. zci + hill repeats friday, easy 1.5hr spin Saturday, 60 mile RR Sunday.

waterrockets 

STUCI. Getting better at pacing, but ran out of time.

10@342W
8@347W
8@343W
6@333W

Hida Yanra

stage race done, day off

caloso

I did 3+ hours in the hills yesterday. I know I'm a terrible climber but why do the hills have to be so mean about it?

jwible

Quick blast around my normal loop.

Entire workout (228 watts):
Duration: 1:04:47 (1:05:24)
Work: 884 kJ
TSS: 111.1 (intensity factor 1.022)
Norm Power: 257
VI: 1.13
Pw:HR: 2.2%
Pa:HR: 2.17%
Distance: 21.262 mi
Elevation Gain: 990 ft
Elevation Loss: 906 ft
Power: 0 703 228 watts
Heart Rate: 132 208 167 bpm
Speed: 0.2 41.6 19.7 mph

FTP question. Should I base it on average power or NP? I ride in rolling hills.

mollusk

No $hit.

I went on yesterday's team ride with toasted legs from Saturday's too intense try at ZC intervals. Today I stopped by the sponsor shop to pick up a special order that came in and everyone is yelping about how hard the ride was yesterday. It truly was like ZC intervals, but without knowing when they would happen and sometimes without the 1 minute rest.

Today I rode back and forth to work at a leisurely pace. I will take my dog on a nice long walk later.

Tomorrow I get back to hurting myself badly to ride my legs into oblivion by Friday evening. As long as I can pedal a gas pedal and a brake pedal on Saturday I will be fine.

mike868y

Today's workout is getting scraped officially. I'm going to the movies with some friends.

ridethecliche

Your VI is too high. If you have a 20 min interval with a lower VI, use 90-95% of the NP of that.

Or you can just go out and do a hard 20 min interval.

dc1215

So I could really use some advice from the more knowledgable people on here.

I'm really really buried right now, put in big hours and a ton of intensity (for me) in the past 8 days. Right around 1500 TSS. My TSB is SIGNIFICANTLY lower than it has ever been, -58, although I'm not entirely sure that I have my PMC totally accurate yet, so I don't know how significant the actual number is, just the fact that its way lower than usual.

Today is obviously a rest day.

The plan for this upcoming week was supposed to be a 1 hr hammerfest group ride tomorrow. It will hurt really bad...but its pretty short. Wednesday was supposed to be 6x5x1 + 1 hr of tempo with a few form sprints thrown in during the warmup and tempo parts. Thursday should be the same but exchange 6x5x1 for 5x5x5 vo2 intervals.

Then its two days of rest and Quabbin on Sunday.

Should I scrap one of the days (thinking the group ride day) and add in another rest day to actually reap the benefits of such a hard week last week, or push myself through another three day block and just use Friday and Saturday for recovery days? I worry about overtraining, and I have the feeling that if I keep pushing too hard that I could end up in that territory, but this is still really new to me so I'm unsure.

I know you guys don't know enough to be totally specific, but I'd still appreciate some input from everyone.

umd

1500 TSS in 8 days... wow, that's a lot. How much riding was that? You may just have your FTP set too low, do feel just completely destroyed right now? How much history do you have in your PMC, and did you seed the start values?

dc1215

Thats right around 22 hours, but with 4 races (3 crits and a road race), a race pace group ride, a lot of Tempo and SST, and some hard intervals. I had the week off of work so I wanted to make it count. And yes, yesterday I was thoroughly destroyed, although today I feel a good bit better. Still have exhausted legs, but not as bad of course.

My FTP might be a bit low, I need to test it, I just haven't really had a day where I felt confident doing a 20 minute test.

I only have about 50 days worth of PM data in WKO, but I put in TSS estimates for every workout back to November, so I thought it was pretty accurate, but like I said, I'm not positive.

Grumpy McTrumpy

I think if you backed off even more you could get a positive TSB in time for Quabbin. I would try to open the legs on saturday though.

not expert disclaimer

umd

I think 68 TSS/hr for 22 hours sounds a bit unrealistic, like you are probably underestimating your FTP. That would mean that a lot of that time was also at a fairly high intensity, which would probably be difficult if you did not typically do that much volume and intensity.

Anyway, regardless of the numbers, I would take an extra day off, do some easy riding and tempo during the week and then some openers the day before.

bostongarden

Yesterday, I felt a little bit worked over from my attempt at some z intervals; those things are crazy. Today, I didn't feel like I wanted to go easy, but, I didn't want to go real hard either. I felt like pushing the big gear and feeling some nice, constant tension in my legs (and keeping my aerobic system nice and relaxed). On this rolling out-and-back 60+ minute loop that I like, I get to the turn, check my power, and see that I am at around record pace with respect to power. So, I just keep doing what I was doing -- although, I might have attacked some climbs with a little bit of gusto with a record in the back of my mind -- and end up setting my power record for a this loop, 63' 213ap. Total surprise. I'm not sure what to make of it yet, but, I'll take it!

Leo - Also, I saw a Threshold rider on his bike along with a wheelchair rider in today's Boston Marathon. He looked to be, perhaps, assisting in some way. I'll pull the photo off my phone and post it later.

Apus^2

Spotter. They have trouble seeing the road since they are low and the spotters let them know of anything to avoid.

Almost three hours on Saturday, Sunday off, 2x90's today. I'm at home with the toddler this week, so I'm looking to have rides/roller sessions all the way until Saturday.

The pollen was so thick last Saturday that it was caked on my eyelashes. Bluh.

ZeCanon

Drop the intensity this week but keep up volume. Taking tomorrow off won't hurt. But keep volume normal on wed/thurs, openers Friday.

dc1215

Thanks for the input guys. Quabbin isn't an A race for me by any means, so I'm still sort of thinking bigger picture, which is why I didn't want to back off completely this week, just enough so that I wouldn't be overdoing it.

I'll take an extra day of rest though and back off on the intensity so I can be ready for next week to start a big block. Thanks again.

bostongarden

Leo -- Threshold rider I saw at today's/2010 Boston Marathon

threshold rider &#.jpg

ridethecliche

Hour of lifting to blow off some steam...

bostongarden

Let it out!!! Relax!!! All will be fine.

Crash716

how long do you guys take off after going down,...i was a bit concussed yesterday but other than joint pain and seeping wounds when do i get back on?

waterrockets 

Talk to a neurologist.

Mine told me that a concussion in the same place could mean serious vegetable time. He said I should wait for the brain to heal completely (4-6 weeks). I came back on the road after 5 weeks.

Remember all the football and boxing head injury stories that were running around last year. This is serious crap.

ridethecliche

Looks like you're going to be doing intervals on the trainer for the next few weeks.

+1 on seeing a doc and a neurologist preferably.

kudude

no hurry after a concussion. road rash = "sack the **** up".

ride the trainer, talk to a dr, listen to wr

ridethecliche

I was 99.9% certain I was going to get offered a position today. More delays ahoy!