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Old 06-14-13, 01:08 PM   #3551
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Wonder what's new at the top of Baldy?
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Old 06-14-13, 01:15 PM   #3552
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Off day. I had a midweek crit yesterday and will ride a fast group ride tomorrow.
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Old 06-14-13, 02:22 PM   #3553
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Aborted 20 minute test. But I was able to salvage it into a couple of decent 3x3's. Always look on the bright side of life.
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Old 06-14-13, 04:02 PM   #3554
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I bailed out on some intervals today. Was planning on hill repeats, 5x5x5, but the third one was awful, I felt overly fatigued. I went pretty hard Tuesday and Wednesday, took yesterday off, so maybe the intensity today was too much? Still trying to get the hang of all this structured training stuff. Live and learn I guess.
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Old 06-14-13, 04:09 PM   #3555
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I'm doing mtb racing, a few road races thrown in, I do my intervals, 10/15 min, I do pyramids and one group eide a week as well as 1 race a week. I am not a fan of zone 2 workouts, I find them mentally fatiguing and this late in the season, are they really beneficial?
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Old 06-14-13, 04:33 PM   #3556
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I bailed out on some intervals today. Was planning on hill repeats, 5x5x5, but the third one was awful, I felt overly fatigued. I went pretty hard Tuesday and Wednesday, took yesterday off, so maybe the intensity today was too much? Still trying to get the hang of all this structured training stuff. Live and learn I guess.

Think it depends how much training you're used to. If you have power, definitely look into using the performance manager chart. Basically you don't want to ramp up to a higher volume of training too quickly.

5x5x5 being 5 minutes on, 5 minutes rest, 5 times? Those are tough but I always feel real good after a few days of em.
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Old 06-14-13, 04:39 PM   #3557
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Think it depends how much training you're used to. If you have power, definitely look into using the performance manager chart. Basically you don't want to ramp up to a higher volume of training too quickly.

5x5x5 being 5 minutes on, 5 minutes rest, 5 times? Those are tough but I always feel real good after a few days of em.
I don't have power, so a lot of this is on feel. I think this week was a lot of intensity comparatively, so I think you're right about the ramping. And yeah, 5 on, 5 rest, 5 times. There's a hill near me that is perfect for them.
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Old 06-14-13, 04:56 PM   #3558
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Wonder what's new at the top of Baldy?
Lodge at the top is for sale. And it's hot up there.
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Old 06-14-13, 05:32 PM   #3559
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Lodge at the top is for sale. And it's hot up there.
I made the mistake of going in January. It was hot at the base. It was not hot at the top.

edit: went back to check, garmin says 39*F average temp. For the whole ride.
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Old 06-14-13, 06:49 PM   #3560
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spring quarter finals finally over. time to commence summer training and second half of my race season
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Old 06-14-13, 08:18 PM   #3561
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Since my race Sunday I've only ridden on Tuesday.. this will all change after next week's exams and than summaaa timee!

Got out tonight for 30/30s x10 for 2 sets with 10min rest between and then 5/45s x5 for 2 sets with 5min between, it actually didn't hurt until the last set but I think that's because I've had so (too) much rest.
I'm thinking about going back to an old training block from feb/march, how do you guys feel about this??

Mon: Rest/recovery swim
Tue: 2hr endurance ride
Wed: 5x15" kicks with 45" rest, than 2x20s @85% FTP
Thurs: Rest/recovery swim
Fri: 5x15" kicks with 45" rest, than 2x20s @85% FTP
Sat: 2-3hr endurance/power with 30' blocks of anywhere from 60-80% with 5x5' @100% FTP
Sun: day off
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Old 06-14-13, 11:30 PM   #3562
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Only 5 hours for the week so far, resting up for 3-maybe-4 races this weekend.

One of which I really want to win.

Felt great today, we'll see about tomorrow. The plan is to be aggressive.. sitting 3rd in the omnium, I need to blow 1 & 2 away and not just finish next to them.
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Old 06-15-13, 09:19 AM   #3563
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Suddenly flying on the bike this week. Must be because I had a bit of a rest week last week. I like it! My major concern now is getting my taper into my big races on 6/29 and 6/30 correct.

Went out this morning on a hard group ride to try out some fit changes - longer stem, saddle up and back, cleats a bit forward. Goal being to roll my hips forward and bend from the waist, not my belly, release pressure on my lower back and tension from my shoulders and neck. After living 3.5 hours with it and doing some big efforts, the changes seem positive. I need to adapt, mostly in that my abdomen is used to being scrunched up rather than stretched, so it's getting a bit tight. But my lower back is happier, the work has moved from there mostly to my hamstrings and flutes, where it belongs. Obviously big efforts still put a load on my lower back, but it's not starting to get locked up at 40 miles like it was before. This fit change also seems to encourage some big gear pounding and out of the saddle efforts, though that might have more to do with this patch of form I seem to have found. Overall, a good week on the bike. Team pre-ride of state champ RR course tomorrow.
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Old 06-15-13, 09:23 AM   #3564
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Was going to do Whiteface HC, but we decided against it on account of too much driving. Instead I got out this morning for 2:50, 6455 ft climbing. Ramped up the effort as I went and could have kept going, I told the wife I'd keep it under 3. Solid ride.
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Old 06-15-13, 09:38 AM   #3565
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I made the mistake of going in January. It was hot at the base. It was not hot at the top.

edit: went back to check, garmin says 39*F average temp. For the whole ride.
I can sit in my backyard and watch it snow up there.
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Old 06-15-13, 10:30 AM   #3566
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I got a w/o yesterday which was clearly the result of my coach having a grumpy day.

Killed it, only involved a few sections of weeping on the bike, sent back the file with the note, "I hate you too"
Coach loved it

Today heading to track to practice track nonsense.
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Old 06-15-13, 11:22 AM   #3567
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Pre race ride: 30 minutes z1, 3 minutes hard, 30 minutes z1. averaged 7 w/kg for the 3 minute effort. Not my best, but it felt nice.

Anybody else notice when you do just one hard effort your legs suddenly open up completely? Feels real nice.
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Old 06-15-13, 12:39 PM   #3568
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2:50, 90km with 3 other teammates, it hurt the first and last hour but it was mostly just rolling around, conversation effort. I definitely need a lot more work on my legs before any endurance.
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Old 06-15-13, 01:43 PM   #3569
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Got a cold/flu/somesh8t. Was planning on racing on Sunday but theres no way I would be able to even sit in at this state. Sneezing every 30mins.
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Old 06-15-13, 02:18 PM   #3570
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4.5hrs of endurance, solo...125km, 850m of vertical...Good day!

Since the wife is going to Masters Nationals I figure June is going to be a bit of cluster training wise, so I've decided to back off and focus on base\endurance. Once July rolls around we'll start picking things up with the ultimate goal of being in peak form for Green Mountain. Man it would be nice to just be there at the finish.
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Old 06-16-13, 06:10 AM   #3571
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Shortish strength workout (kettlebells) on Wednesday.
Good long walk after dinner on Thursday.
Ran for 50 minutes on Friday morning. Spent Friday sore as hell.
Tried to run with a co-worker on Saturday morning (The Hyperactive German), and my knee started to hurt, so I bailed on the run about 20 minutes in and walked back to the hotel.
Back on the big aluminum tube this morning in seat 1A. Got the upgrade.

I'm not too sore this morning, but probably not going to do any real work today. I'll try a z2 ride tomorrow. If this week looks promising, then I'm racing on the road next weekend. I wonder if that little mountain bike foray could give me a fitness bump?
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Old 06-16-13, 09:55 AM   #3572
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Pre race ride: 30 minutes z1, 3 minutes hard, 30 minutes z1. averaged 7 w/kg for the 3 minute effort. Not my best, but it felt nice.

Anybody else notice when you do just one hard effort your legs suddenly open up completely? Feels real nice.
I did 4 days of racing last week. By Sunday I felt like Eddie Merckx. Me stage racer.

Pretty darn tired Monday though.
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Old 06-16-13, 01:06 PM   #3573
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Another 2.5hrs of endurance today. Legs felt surprising spry after yesterday's effort...

I'm sensing Tuesday's club TT will be an interesting affair...
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Old 06-16-13, 04:07 PM   #3574
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Friday was track racing. The wheel race and unknown distance both felt like death. Wheel I tried to go from the gun, made it about halfway before I blew up. Unknown distance was awfully long. Like, really long. It was really hard. Haven't been on the bike since. Just spending a nice weekend with the wife. We did go to Carowinds amusement park yesterday, so that was a little bit of training.
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Old 06-16-13, 06:13 PM   #3575
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2hr easy tonight, my left calf and butt are hurting a lot..
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