ZeCanon

Just to make wanders angry.

3 hours in the mountains all done. 45:07 up Rist, very pleased with that. Set a good hard tempo all the way up, then murdered myself for the last 5 minutes or so. I'm making it a goal to get below 40 before I leave Fort Collins (whenever that is). PR is 41:something. It's in my log somewhere.

3:08
AP: 214w (3.4w/kg)
NP: 238w (3.8w/kg)
Ate lots of dried mango
No wind, for the first time EVER here I think.

Now for some core, foam roller, and then more Landis stuff for VN.

slim_77

TT training: slopped the areo bars on the bike for the first time and rode the LFP to work. That gave me 20' in the bars, 40' total for the day. I need to drop the bars about 1cm and see about shifting the seat forward perhaps the same. I'll drop the bars first then see about the seat.

Not bad, kept it around tempo wattage and I felt good, no discomfort at all. but then again, there is no real fit difference yet...just slight contorting of the upper body.

Good micro block so far: three days Vo2, LT/SST, tempo ~140 miles. I'm off the bike tomorrow (or a 20-30 min spin on the rollers) then group ride on Sat/Sun. legs feel good.

mike868y

Hours not as high this week (9-10 hours, haven't added the rides yet), but intensity was a lot higher (group rides, TT). Next week is even lower hours (probably 4-5) going into CTSR with some intensity to keep the legs awake. After CTSR, I'm going to take an easy week and then spend a week testing power to see where I'm at. After that, I plan on concentrating on ftp improvement (i.e. zc intervals, 2*20', 2*30').

gtmandsager

Legs came around well for the 2x20s following yesterday's V02 work. 3.4% improvement from end of March. Have already hit FTP w/kg goal for the year, time to adjust upwards...

kensuf

itching means healing, right?

waterrockets 

Is that what she told you?

kensuf

yes.

ldesfor1@ithaca

wow. easiest week ever. feeling super rested and super fresh for Killington SR this weekend. basically took wednesday and thursday off the bike completely and my TSB is through the roof (+29 i think).
I'll do 45' this morning on the race bike just to test gear and to open the legs a bit. Lots of packing to do but I'm so excited that I'm glad I'll have some stuff to do after work.
Gonna be a tough night sleeping, but I slept well last night as I knew I'd have a rough night tonight.
Ready, legs dont fail me now.

-L

waterrockets 

Sounds legit.

waterrockets 

Sounds legit.

Grumpy McTrumpy

my TSB just went positive. legs feel strong.

jwible

Good ride last night. Only issue was feeling the ZCIs from the day before. Hung back after 30 minutes and rode with a fast tri guy friend. Drafting behind a 6'4" genetic freak is nice.

The hard bit of the night:

Duration: 1:32:35
Work: 1152 kJ
TSS: 137.6 (intensity factor 0.944)
Norm Power: 250
VI: 1.21
Pw:HR: 4.86%
Pa:HR: -1.29%
Distance: 32.15 mi
Elevation Gain: 1350 ft
Elevation Loss: 1335 ft
Min Max Avg
Power: 0 996 207 watts
Heart Rate: 100 182 168 bpm
Cadence: 19 120 82 rpm
Speed: 1.1 43.7 20.8 mph

kudude

interval fail. sort of. planned on 1125211, after a hard day on wednesday.

set a new 1' on the first one (of course I didn't know it at the time)
1': 613W
1': 502W (2' later....fail)
2': 359W (2' more minutes) <------- abandoned after this. Total failure.

previous 1' was 596W. Felt like hurling after the first one, didn't get better on the other two, then I just threw in the towel. On a brighter note, either my ptap reads high, I race like a dumbass (likely), or the stupid norcal racers don't conform to the ewang chart (I don't think they do, which is why we always tell people to just race and not worry about what speed/power they can manage beforehand)



ignore the ftp, since old WKO+ uses your best 60', of which I haven't ever remotely tried to test. 0.95*20' puts me at 3.74 W/kg there, right on the 3/4 line

progress has happened, but I still feel like a racing failure. Flat crit this weekend to get my confidence back up

ridethecliche

Your profile's flatness confuses and amazes me.

waterrockets 

Nice work on the 1' improvement. I can't see the image here at work, but the 613 is nice -- always good to advance the first digit

waterrockets 

Nice work on the 1' improvement. I can't see the image here at work, but the 613 is nice -- always good to advance the first digit

ldesfor1@ithaca

nice openers today. legs feel on fire. 30" @ 600 felt easy. did 2 "form sprints" and hit 1627 and 1644 (actually got a CP5" record @ 1531.) not bad for 90%.... fark it was hard to resist the urge to really go for it on a sprint just to shatter that 1700 barrier.

goals are now: not over eat, give light massage to myself and try and rest well tonight.

mike868y

Good luck tomorrow L. You've earned this fitness, you've been killing your training this year.

bostongarden

Went out for about 80' of easy/medium effort.

At a bit past half way, there is a nice gradual climb that is in some kind of sweet spot for me because I love doing it. I hit it somewhat hard and did 495ap for 30" and averaged 25mph. I also love the way that I think it freaks drivers out to see someone motoring uphill at or near pace with them.

Closer to home on the way back, there is a pleasant short decent after a blind somewhat sharp turn that I like to hit hard, and I did I saw a couple of folks on the riser after it and blew by them at speed (just under 33mph) then pushed it up this climb I like right after that. I felt like I was flying today. Data compared to that from Monday when I made this patch of road my last interval are: 314ap and 17.8mph today versus 348ap and 15.6mph on Monday. No wonder I felt like I was flying.

kudude

which means my "race winning tactic" is to hope the entire field crashes out the one time I take a flyer otf

kensuf

I had a bunch of pain on the road rash chunk of my butt all day yesterday, but went on the hard group ride last night and the legs came alive. Now the legs just itch.

3.25 hours today, went out at 1:30PM right at 94F in an effort to get my body heat acclimated (I have 2 back to back stage race weekends with ~70 mile RR's in the afternoon on both weekends). The first 90 minutes were solid SST, the next 75 minutes was solid tempo, the last 30 minutes were about getting drenched like a drowned rat as a monsoon settled in on me. The rain actually felt good once the salt from the previous 2:45 worth of effort stopped washing into my eyes.

We're short volunteers for tomorrow's local TT, so I'm going to work the stop-watch and use the ride to/from the start as a recovery ride.

8 hours total for the week so far, sitting at right about 400 hours since November 1st.

ridethecliche

What the EFF Leo!

When the hell did you get a sprint.

(GOOD BLOODY JOB!)

mollusk

I am jonesing for a Hipp Ride. It seems like forever since I rode one. Last week was family crap. This past Tuesday I had to "pass" because of IT band issues, but I did a Zone 2 ride instead. I saw the ride going out as I was coming in. Somebody gave me a "shout out" to go, but that would have been really stupid. Yesterday the IT band was fine, but I had to take Spawn1 to a Dr. appointment at 6:00 so I did some Zone 2 and 1.5 hrs of SST. Today the IT band part of my leg feels fine, but there was a tiny bit of tenderness on the other side of the knee. I think everything is OK, but I will take it a bit easy over the weekend just to be certain.

ldesfor1@ithaca

thanks. I've been working on it for the past 4 months, actually so I'm glad it's come alive again. It was depressing to be a 195 lb. dude with no sprint last season. I'm glad that I'm no longer wasting all this mass. (I'd love to see 1800 this season and 1600+ 5"... that would be fun)

eff w/kg.

I'm too heavy for that kind of negative thinking (i'm sure Psimet agrees... I hear he's fat, too)

Flatballer

school is done, training begins again. Fixed my headset, upgraded to WKO 3.0 since I couldn't re-install 2.0 again.

I'm excited. Hopefully tomorrow will be a good day to ride. Calling for thunderstorms, but whatever.