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Old 04-21-13, 06:07 AM   #2551
Fat Boy
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I woke up with every intent to go for a long run. 41 temps cured me of that stupidity. I guess I'll just sit in my hotel room for an hour and play on my phone.
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Old 04-21-13, 03:49 PM   #2552
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1 hour of tempo. Felt good. Had a driver peel away from a light and swerve towards me after flipping me off earlier. I didn't really incite them (maybe a little). Young female in one of those VW Eos. Thought she was so cool. I reported her for aggressive driving, had the plate and everything. Doubt they'll do anything, but makes me feel better.

I should get someone to try and hit me every time I ride. Helps the training a ton when you get that anger going.
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Old 04-21-13, 05:07 PM   #2553
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4hr at high z2/low z3. Felt great!

Had a pretty big off week last week to recharge after a pretty hard spring and getting ready for a hard training block before summer racing.
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Old 04-21-13, 06:23 PM   #2554
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3 hours easy (supposed to be tempo but my garmin is all screwed up right now, ever since the LBS switched my wheels it has been f'ed up - cadence doesn't work at all, speed is fine, and HR is anywhere from 30-90 max), today again with my dad. Tried a new route and found thee perfect 5 min interval roads, most of which freshly paved/little traffic and use.

This marks off a 12 hour week with 5 rides. Only because the weather started to be a little more normal again, only one day of snow this week. This is a big jump from my 2 ride, 4.5 hour week last week!
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Old 04-21-13, 06:36 PM   #2555
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Another race today, time for some recovery
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Old 04-22-13, 07:32 AM   #2556
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Got up early and did a 1/2 hour on the treadmill. Not great, but not bad for being on the road. Hopefully I can get another 1/2 hour in tonight and tomorrow morning.
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Old 04-22-13, 08:30 AM   #2557
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back into full training load, but confined to trainer. Hip is a bit sore but limp is basically gone at this point. Only one bandage left for road rash too, hazzah! Yesterday was 2hrs with 5x7min @ LT, big gear work.
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Old 04-22-13, 11:45 AM   #2558
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2 hours this morning, mostly tempo with a buddy and then a set of all-outs by myself. Chronic training load is going up, power is going up, weight is coming down (very slowly).
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Old 04-22-13, 01:04 PM   #2559
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Hard week last week. I think 785 TSS was a bit much for only 4 days of riding. Tu, Th, Sa, Su. Sa and Su were both over 200. I'm feeling it today, boy! Put some quality work in on Tu and Th though.
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Old 04-22-13, 01:34 PM   #2560
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I signed up with a coach. The first thing he prescribed was a rest week. I have never taken a rest week. I've tried, but I end up cheating, just like you might cheat on a diet.

But this time I really did take the rest week. Today was my first day back and I did some power tests. The first thing I noticed was that my HR was super responsive. I am used to my HR being sort of "sticky" around Z3 before it will go higher, and taking its own sweet time to come back down after an effort. None of that today, for any real effort it would shoot right to Z4, and sink back down right away after the effort.

The second thing I noticed was that I felt absolutely fantastic. I beat my previous 5 minute power number by over 40 watts and beat the previous 20 minute number by 10 watts. I was gasping at the end of the 20 minute effort, but after another easy half hour I felt great again and figured what the hell, I'll try for a 1 minute number too, even though that wasn't part of the instructions. I demolished my previous 1 minute number by over 100 watts.

I told coach this rest week stuff is obviously working, so I would like for every week to be a rest week.
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Old 04-22-13, 01:47 PM   #2561
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Rest is as important as riding.
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Old 04-22-13, 01:48 PM   #2562
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Quote:
Originally Posted by globecanvas View Post
I signed up with a coach. The first thing he prescribed was a rest week. I have never taken a rest week. I've tried, but I end up cheating, just like you might cheat on a diet.

But this time I really did take the rest week. Today was my first day back and I did some power tests. The first thing I noticed was that my HR was super responsive. I am used to my HR being sort of "sticky" around Z3 before it will go higher, and taking its own sweet time to come back down after an effort. None of that today, for any real effort it would shoot right to Z4, and sink back down right away after the effort.

The second thing I noticed was that I felt absolutely fantastic. I beat my previous 5 minute power number by over 40 watts and beat the previous 20 minute number by 10 watts. I was gasping at the end of the 20 minute effort, but after another easy half hour I felt great again and figured what the hell, I'll try for a 1 minute number too, even though that wasn't part of the instructions. I demolished my previous 1 minute number by over 100 watts.

I told coach this rest week stuff is obviously working, so I would like for every week to be a rest week.
Haha. If only it worked that way.

I'm actually surprised your first day back you feel this good. My coach has me do super easy rest weeks and I find many of the same benefits as you. However, it usually takes me a day or two to get the power flowing again (ie, I'm blocked up). For example, last week Sun-Fri was a recovery week for me. Very low volume, nothing over z1. Saturday, I had 2.5hr endurance with some non structured threshold. My HR and RPE were up for the z2 part, and had trouble maintaining threshold. Sunday I had 4hr endurance. HR and RPE were down for the power I was putting out, and legs felt much more responsive.

Just wait until you get a couple real blocks in you. You'll start seeing gains that first week out of a rest week. And hopefully you'll also start seeing gains from "mini rests" even during your training weeks. Ie, recovery after the hard parts of the week.

Keep it up and make sure to keep listening to the coach! The important part of being coached is to fully trust what they say! You can evaluate the training and coaching a bit more once you've given them a fair shot of a few months.
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Old 04-22-13, 04:51 PM   #2563
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I love hearing peoples stories about their rest weeks, especially when they don't trust them to actually do anything good for them. Keep up the good work globecanvas
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Old 04-22-13, 06:37 PM   #2564
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1:30 with 5x5' Vo2 stuffed in the middle. Hurts bro.

I need to plan my next couple build cycles. I'm not planning to work any top end/sprint stuff. All Vo2/Threshold building towards state TT champ. There will be weekday crits, and a couple weekend crits, one stage race. All of it will have the goal of training. I'm looking forward to not caring if I get dropped. Hearts are gonna explode.
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Old 04-22-13, 07:32 PM   #2565
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1 hour and 10 minutes
650 kj
27 tss
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Old 04-22-13, 10:20 PM   #2566
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Old 04-23-13, 04:58 AM   #2567
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1 hour and 10 minutes
650 kj
27 tss
bump your ftp
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Old 04-23-13, 05:26 AM   #2568
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Sunday-tuesday should be about 160 miles. That is a great training segment for me given all my other life, family factors. Next race in 2 weeks so I am hoping to continue the miles
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Old 04-23-13, 11:24 AM   #2569
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Chillin'. Only hope of a good result in Athens is if I'm well-rested this week.
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Old 04-23-13, 02:37 PM   #2570
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Ride #3. Climbed the app gap 3x (~26 minutes each) today in z4. Feel OK, temps hovering around 35F. I threw a 28T and new chain on my bike yesterday. Makes the 10% 12 minute climb easier (34x28). My new method is not looking at my power meter until the end of each interval on threshold intervals and I'm liking it so far.
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Old 04-23-13, 03:33 PM   #2571
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Just got my cast off yesterday, did a quick ride to the GF's with about 20 minutes of threshold. Going to take this week to get used to being back on the bike.
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Old 04-23-13, 04:01 PM   #2572
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I ended up working late last night, so no running. Early this morning I was able to sneak in 30 minutes, so that's a positive. Now it's time to get on the big aluminum tube and go home. CLT>IAD>LAX
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Old 04-23-13, 04:07 PM   #2573
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shovel: i need to test...

rest of the world: I might ride my bike today. just need ot see how i feel/how much work/how little sleep i want to get
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Old 04-23-13, 04:24 PM   #2574
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1 hour and 10 minutes
650 kj
27 tss
How much do you weigh?
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Old 04-23-13, 04:38 PM   #2575
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i am anywhere between 145 and 170 at different times of the year. i'm at a hefty 160 right now, and i don't know if im going to bother getting really skinny again. I might just stay a fatty, it doesn't seem to be affecting my abilities in races.
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