rkwaki

I know who's training plan you are following

jwible

Well duh. It's the only one I got!



Racing on Sat. First of the year. Cat IV followed by M 35+.

waterrockets 

50 minutes today for my 2nd comeback ride. Two high-tempo efforts to test the legs. Felt ok, but I'm pretty slow.

heppm01

95' mixed Z2/Z3 with 3x10'x3' mid-Z4 in the middle.

Felt like I was fighting myself on the bike. I suspect when I concentrate too much on my stroke that I end up tightening up and losing all efficiency. Something I'll need to keep an eye on. Other than that, not a bad w/o.

shovelhd

OK

Oof

jwible

Yeah, I'm treating that second race as penitence for the first race. My plan is to hold on for dear life and shatter to pieces on the back stretch at some point.

Today's ride:

https://app.strava.com/rides/4611022

Raining so I didn't quite try to rip the bars off on the short intervals. HR was higher than expected but the legs felt OK overall. 1128 for peak wattage. Meh.

crapweasel

30 whole minutes? Don't hurt yourself.

veloboy971

Lol...wish my resting HR was like 10 bpm lol.

Another day of the same today, back on the bike tomorrow, should be sunny again too!

bostongarden

That is, a pace at which some of us could hope to stick in your draft. Best wishes on getting back to full strength.

bostongarden

Mostly easy for a bit over an hour. Pumped it for one short stretch into the wind because it was my first ride on my new 404s (yup, sipped the Koolaid). Took me forever to get the cork pads in -- used butter to grease them in.

Creatre

Legs feeling fresh on the 2hr total upper z2 commuting today. Was totally trashed after racing this weekend, so the rest day yesterday did some serious good work.

TheKillerPenguin

4 day block, complete.

Day 1: 1:40, 19.8mph, positively blustery out. Endurance pace, rolling terrain.

Day 2: 2:33, 50mi, 19.5mph, less windy, more climbing. Threw in a few 2-3 milers in the last 45min and did them pretty hard.

Day 3: 2:48, 55.8mi, 19.9mph. Endurance pace, rolling terrain. 3500ish ft of climbing.

Day 4: 2:45, 53.7mi, 19.5mph, 4000ft of climbing. Endurance pace, except for 2 LT efforts thrown in. First was after 1hr and was on a 2.8mi 5.8% grade. I averaged 14mph...I simply don't understand how it's possible, but that's what happened. No idea what I avg'd for the second one, as I forgot to pay attention to my watch.

Overall, an extremely successful little block. I'd probably ride tomorrow too, but it's supposed to snow and rain and all that crap.

shovelhd

8x2's followed by 3x1's outside. It's too cold for that kind of effort.

mollusk

Yesterday still "tender" in the lower GI.

Today almost back to normal, but not quite there.

At least the body aches are gone.

I'm thinking that tomorrow I can get back at it training-wise.

ancker

Big fat zero for me today (and yesterday).
Did a lot of packing intervals though. I think sitting on the floor wrapping glasses in newspaper is harder on my back than riding in the drops for 2 hours.

tallmantim

After PT wheel and bike was stolen last year, finally getting a replacement wheel built up.

Will be interesting to see where I'm at - topped at 400W FTP (LOL - I am very heavy so power to weight is not at all impressive), but feel right now like I would be back at the 350W mark. Will test next week.

jsutkeepspining

Yesterday: 1 hour of z1
Today:1 hour z1 on the rollers with 6 form sprints. rest weeks are very nice

caloso

Did a set of ZCI's today. Plan was to do 2x(5x5') @ 103-108% per the workout cookbook. Had a bit of brainfart and did only 4 before taking the 8' rest between sets. But the numbers were insane. I kept thinking my Quarq was broken. These are based on a tested FTP of 290W.

1) 307 (105%)
2) 326 (112%)
3) 323 (111%)
4) 337 (116%)
Rest
5) 349 (120%)
6) 362 (125%)
7) 370 (126%)
8) 355 (122%)
9) 358 (123%)
10) 355 (122%)

Holy crap. A) Where the hell were these watts on Saturday when I needed them at Snelling? And B) I think it's time to retest my 20' power for FTP purposes.

waterrockets 

First commute this morning. Didn't feel good. Lower abdomen is not feeling right -- still keeping an eye on it with my doc b/c of a likely abscess near my liver. Still good to be out on the bike, but huffing at 250W is a bunch of crap. Base (mid-high tempo) is probably 230W for me right now. I can't spend any significant time over 300W.

This is SO different from an injury recovery. Getting started is good though.

Ack -- lung-shock/exercise-induced asthma?

Creatre

Ouch. That's a painful workout right there.

NickDavid

Spent all last week riding throughout the south. Charlotte, Charleston, Savannah, Atlanta and Nashville.

Yesterday: 60 mins of max effort plateau sprints. Almost puked and got close to collapsing.
Today: 4 sets - 6mins of 60" @ 290w, then 30" @ 350, repeat

jwible

My HR was a bit higher than expected yesterday. Last night I slapped on a finger tip spO2 monitor to check my pulse and my saturation was at 89% resting. HR was in the mid 80s. Not so worried about HR as I'm on stuff for a chest / sinus infection.

Breathing deeply I could get my saturation up to around 97% but I just thought it odd to have such a low resting saturation. Endurance side effect or result of sinus and bronchial infection? One of you grad students ought to do a study....

Does spO2 get monitored during threshold and VO2 tests in labs? If so does it fall the closer you get to the peak? I've always been curious about the saturation during things like WRIs, sprints, 3 minute intervals etc.

shovelhd

I used my inhaler before the warmup but I think the cold had an effect (36 degrees and a headwind) as towards the end of each interval there was fluid in my airway. On the positive side, recovery was very good after the first two efforts and I felt stronger as the workout went on. I'm as ready as I'm going to be.

I hope you have this infection under control. You are such a wookie that you'll bounce back very quickly once you rid yourself of the disease.

TheKillerPenguin

Is it mostly above freezing over there in the Berkshires? It's been positively mild in the Hudson Valley. We're talking 40-55 most days this winter.


Also, +1 to wr. Get better quick.

shovelhd

I'm east of the Berkshires although I ride in them often. It has been into the 40's and low 50's at times but it's still getting down into the teens at night most nights. This workout was at the end of the day. The sun was setting on the way home. Once the sun gets below the trees the temps crash quickly.

We rode into the Berkshires last Saturday in low 30's, snow, and with snow and slush on the roads.