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Old 12-04-12, 08:06 PM   #276
jsutkeepspining
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I'm going to get like 7 hours this week w/ two 4 hour rides hahahaa. this all day ap us history is insane!

Hopefully tonight ill be able to get in 40 minutes with 30 minutes of sst.
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Old 12-04-12, 08:21 PM   #277
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3x15s once again...Getting into the groove on the trainer...It's going to be a long winter!
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Old 12-04-12, 09:14 PM   #278
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i still have you beat slowrockets (i'm only rubbing this in because my 1 minute power is pathetic).
lol... so what's my target? If I'm still below "pathetic" I may just have to pick a new specialty

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Old 12-04-12, 10:39 PM   #279
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i hit 660 the other week. my previous best was 600. i never really do 1 min intervals, because im too much of a *****.
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Old 12-04-12, 11:02 PM   #280
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1:20 with a bunch of CP sprints. I wanted to do some harder stuff today, but the legs weren't there. Hopefully, today opened them up a little and they'll be ready tomorrow.
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Old 12-05-12, 12:53 AM   #281
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Did 7 10s ON 50s OFF efforts. Jebus that was painful. lol. Although I expected that with not riding in October and starting base in November.
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Old 12-05-12, 08:41 AM   #282
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2.5hr w/ 5x10min sub threshold @ < ~75rpm. My legs were on the next level last night, I've never felt so good on a ride, hope they keep building up stronger. 2013 is looking good.
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Old 12-05-12, 09:56 AM   #283
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i hit 660 the other week. my previous best was 600. i never really do 1 min intervals, because im too much of a *****.
Yeah, with more than a year off, I'm finding that embracing the pain has been the hard part. I think I have that figured out now. I'll do a test maybe later this week -- I used to test about 100W higher than my intervals...
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Old 12-05-12, 10:00 AM   #284
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Yeah, with more than a year off, I'm finding that embracing the pain has been the hard part. I think I have that figured out now. I'll do a test maybe later this week -- I used to test about 100W higher than my intervals...
Yeah it's one thing to do a 1min test, and a whole 'nother thing to do WRIs. I have trouble holding over 500w at the end of WRIs, but I can test well over 600w.
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Old 12-05-12, 05:26 PM   #285
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very spirited 2 hrs at lunch today.

middle 90 at a solid z3/4.
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Old 12-05-12, 05:29 PM   #286
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1:10 on the trainer this morning. It was a lot of low gear/high cadence then high gear/low cadence intervals. I had a lot more trouble with the 120rpm intervals than I thought I would. Identifying weaknesses is good, right?
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Old 12-05-12, 06:36 PM   #287
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First ride of the week this evening

1:15 with a 35' Threshold interval stuck in the middle. I would guess it was ~90-92% FTP from feel. Negatively paced 21.8 mph sitting on hoods/bar, no drops.

I'm going to be tracking my progress with speed rather than power. Goal: optimize speed vs RPE.
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Old 12-05-12, 07:27 PM   #288
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2x20's today. First one at 104% and second at 98%. Faded a little on #2, but felt OK, overall.
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Old 12-05-12, 07:29 PM   #289
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First ride of the week this evening

1:15 with a 35' Threshold interval stuck in the middle. I would guess it was ~90-92% FTP from feel. Negatively paced 21.8 mph sitting on hoods/bar, no drops.

I'm going to be tracking my progress with speed rather than power. Goal: optimize speed vs RPE.
have u considered using heart rate?
measuring performance with speed is wack, but u knew that
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Old 12-05-12, 07:36 PM   #290
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to clarify I ride with HR but don't own one cyclocomputer for any of my 5 bikes

i track my progress (or lack thereof) with race results.
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Old 12-05-12, 07:41 PM   #291
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have u considered using heart rate?
measuring performance with speed is wack, but u knew that
Really not interested in HR. Speed is a determinant in every race. Optimize speed on regular intervals and you can stay away longer in any race. I don't see why it's bogus. If you train for TT, naturally you run tests to see the fastest setup. What's wrong with doing the same for your regular bike/training?
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Old 12-05-12, 08:27 PM   #292
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nothing, its just that the reproducibility is very low.
i can see how the absolute value is important for TTs, but for mass start races, all it matters is how fast you go relative to the other ridaz
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Old 12-05-12, 11:29 PM   #293
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2x20's today. First one at 104% and second at 98%. Faded a little on #2, but felt OK, overall.
Just took a look at the data. HR was pretty low, especially on the second one. That tells me I was under-recovered from Sunday's long ride. On the first one, I just barely (by 1 bpm) cracked z5 HR at the end. On the second one I was mid-z4. I should have been 10 bpm higher on both. It would have made them a lot easier, that's for sure.

It was a pretty good ride, but, as usual, I'm fighting recovery. I took a week off over T'giving and haven't been hitting it too hard since. For one reason or another, though, I just don't seem to be able to get my HR up to where it should be.

I've got a CX race the weekend after next. I guess I better chill out before then so I'll be ready.
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Old 12-06-12, 08:38 AM   #294
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Just took a look at the data. HR was pretty low, especially on the second one. That tells me I was under-recovered from Sunday's long ride. On the first one, I just barely (by 1 bpm) cracked z5 HR at the end. On the second one I was mid-z4. I should have been 10 bpm higher on both. It would have made them a lot easier, that's for sure.

It was a pretty good ride, but, as usual, I'm fighting recovery. I took a week off over T'giving and haven't been hitting it too hard since. For one reason or another, though, I just don't seem to be able to get my HR up to where it should be.

I've got a CX race the weekend after next. I guess I better chill out before then so I'll be ready.
At 104% and 98% I would expect to see z4 HR, since 100% = threshold and z4 = threshold, yes? Depends on method for calculating HR zones I suppose.
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Old 12-06-12, 10:04 AM   #295
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45 mins at <150 watts last night. It was a nice cruise home with a tail wind that keep the speed at a happy 20+.
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Old 12-06-12, 11:16 AM   #296
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started riding again after all my business travels....consistancy is fair to none.

My training partner was saying that said I probably don't have much more than 30-35 days of good training before race season...which is nice as race season is about 30 days away.
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Old 12-06-12, 11:48 AM   #297
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started riding again after all my business travels....consistancy is fair to none.

My training partner was saying that said I probably don't have much more than 30-35 days of good training before race season...which is nice as race season is about 30 days away.
ya but who is really gonna be in top form for blvd rr or red trolley...

i'll see those punks in april
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Old 12-06-12, 11:49 AM   #298
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nothing, its just that the reproducibility is very low.
i can see how the absolute value is important for TTs, but for mass start races, all it matters is how fast you go relative to the other ridaz
Agree on the first point, disagree on the second. If you're OTF solo, power is very valuable. You have no way of knowing the speed of the field.
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Old 12-06-12, 11:57 AM   #299
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At 104% and 98% I would expect to see z4 HR, since 100% = threshold and z4 = threshold, yes? Depends on method for calculating HR zones I suppose.
My LTHR is 183. The HR I run while doing a threshold interval is usually close to that, but a little higher. They don't seem to completely match. Anyway, for the first interval, I would expect to settle in around 187-189. I came in at 177. For the second, I would have expected to be closer to my 183 number (a little HR drift, ya know). Anyway, that one was more like 173. For the last minute of both of them I pushed pretty hard. I would have expected to see 190+. On the first I hit 183 and on the second I only got to 176.

All of these are a bit 'salt to taste'. HR is not the end all-be all, but it is a good reality check for recovery. The reality is that I'm not recovered as much as I would have hoped.

I made a thread a couple months ago about 'how many hard days in a week'. Some people were saying they could do 4-5 hard days every week. I just can't. It's not in me. 2 is pretty much my limit (12 schnitzengruben is my limit, Baby.), and as you can see, that's not all the time. I just have trouble accepting it sometimes.
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Old 12-06-12, 12:17 PM   #300
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I wake up in the morning and can't even walk across the bedroom floor. After about 20 minutes of stretching, I can move. So I'm relegated to the field of weight lifting and swimming right now. The podiatrist said "2-4 months of rehab".
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