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Old 06-23-13, 01:12 PM   #3676
sstang13
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40min recovery on Monday, 3hr endurance on Tuesday, 4 hours today at less than endurance pace. I was with my dad and I can't seem to get it in his head that he doesn't need to ride 100km to be good at riding 100km. He decides to constantly put his fitness to the test and always fails..
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Old 06-23-13, 08:17 PM   #3677
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Pre-rode the Master Women's road race course in Lac Megantic...

92km with 1500m of climbing. There is one big climb, but just a constant up and down. It was a tough day in saddle for me and I was only doing high tempo, I can only imagine it at race pace...
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Old 06-24-13, 07:18 AM   #3678
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Lots and lots of speed work. Fast group rides, crits, more crits, recovery. Feel normal again, save for some minor spots of new road rash.
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Old 06-24-13, 08:11 AM   #3679
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Saturday - 3hr w/ 3x(10 mins at threshold, 3 mins at max) in the middle. Legs felt great!

Sunday - 4hr @ endurance w/ some climbing. Endurance looked good to go!

Fitness is coming around. Just in time for one last super hard training week this week, then vacation, then back to racing.
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Old 06-24-13, 08:47 AM   #3680
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Day off yesterday. Speedwork today.
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Old 06-24-13, 05:04 PM   #3681
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Took the weekend off for a wedding and hiking.



Back at it today with a couple hours of max efforts up the steepest hills (think 18-28% grades, but short) in the city. Should be fun!
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Old 06-24-13, 05:39 PM   #3682
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day off. tuning my form for state tt this weekend (i hope)
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Old 06-24-13, 06:49 PM   #3683
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20's tmrrw morning. legs are kinda jacked so we'll see how these go.
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Old 06-24-13, 06:51 PM   #3684
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Back is still eff'd. Day off. Going to go have sushi.
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Old 06-24-13, 07:00 PM   #3685
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Almost 2 1/2 hours on the MTB today. Tough loop. Training partners* really turned the screws to me. 9.05 total miles.




*Daughters, 6 and 8 years old.
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Old 06-25-13, 07:52 AM   #3686
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30 minutes on trainer, zone 1/2 with a few short zone 3 intervals. First time since breaking my collarbone. Felt good to be on the bike, felt way harder than that effort should have been.
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Old 06-25-13, 08:22 AM   #3687
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Looked at my stress balance and it isnít too negative but I noticed that I havenít had more than two days in a row completely off the bike since February excepting a week in April that I was really sick. So, I decided to not ride yesterday or today and may take a few more days off and just do some easy hiking. I canít believe how recharged I already feel today. Lifted in the gym this morning (upper body!) and it felt good to push around some weight.
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Old 06-25-13, 01:26 PM   #3688
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couple hours of max efforts up the steepest hills (think 18-28% grades, but short) in the city. Should be fun!
It was and it hurt... a lot.

Lots of 25%+ grades ranging in length from a single block to ~400m. 80-100% effort up all of them. I'm glad we only do this once a year. This one and this one were the worst, imo. The latter has a some wicked camber to the road that makes your front tire pop up if you aren't careful.

All said: 29.2mi, 3,776ft, 2:20ish (good amount of recovery between hills).

Sprints/intervals should be fun tomorrow.
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Old 06-25-13, 02:19 PM   #3689
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I'm tapering this week, I guess. Off yesterday, short and moderate today. Still feeling my fatigue a bit, but I think that's a good thing. Short race-effort workout tomorrow. Wee. Definitely see what people mean about the challenge in trusting that your training has been enough, because it feels like I've hardly ridden at all in the last five days! Fortunately, I'm fond enough of not working too hard that I'm not going to go out and ride myself into the ground in the next few days because of that.
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Old 06-25-13, 02:21 PM   #3690
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I'm tapering this week, I guess. Off yesterday, short and moderate today. Still feeling my fatigue a bit, but I think that's a good thing. Short race-effort workout tomorrow. Wee. Definitely see what people mean about the challenge in trusting that your training has been enough, because it feels like I've hardly ridden at all in the last five days! Fortunately, I'm fond enough of not working too hard that I'm not going to go out and ride myself into the ground in the next few days because of that.
Just be patient while racing as well. I have good juju heading your way...












Have at it boys...
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Old 06-25-13, 02:26 PM   #3691
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I took my son for a little spin in the Burley. And went for a short hike with the dog.
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Old 06-25-13, 02:33 PM   #3692
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3hrs with a climb over Mont Morne in Lac Megantic..
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Old 06-25-13, 02:35 PM   #3693
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3hrs with a climb over Mont Morne in Lac Megantic..
Nice...
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Old 06-25-13, 02:48 PM   #3694
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1:20 on the trainer in z1 last night and watched the Belgian Nationals. Needed a nice recovery from Mt Hood. Maybe the group ride tonight just to loosen my legs and do a couple of efforts. I'll probably just sit in otherwise.
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Old 06-25-13, 04:43 PM   #3695
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Just be patient while racing as well. I have good juju heading your way...

I will! I'm going to have to fight my urge to be super-aggressive. I got some practice last week, Tim launched an attack right in front of me, I just about got out of the saddle but then thought "nope!" and restrained myself from immediately jumping on his wheel. I was very proud of myself.









Have at it boys...[/QUOTE]
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Old 06-25-13, 05:20 PM   #3696
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Legs kinda felt like poo all day. I know that I haven't done enough in the last couple days for them to be used up. I take of on a trip tomorrow, so I wanted to get in some decent work today. Anyway, I warm up for about 10 minutes and then take off on an SST run. I start off easy on RPE, but the numbers are a good 15 Watts high. I just keep on riding based on RPE. Ended up putting in a real nice 45 minute block at what I would call ~96% ftp. Hot damn, time for a ftp test! Maybe all this work is starting to pay off!
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Old 06-25-13, 06:36 PM   #3697
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i rode with a group. i hit a big number for a long time. it felt nice.
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Old 06-25-13, 06:52 PM   #3698
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Question about some intervals I did this evening. Skipped the hard group ride due to nasty storms but ended up going out solo later on. So I wanted to do some short, intense efforts. I looked in the Recipe sticky and chose what I think are dirty 30s.

Anyway, the recipe thread said to do as many as you can, and not to worry if when starting these that you can't complete 10. That's confusing to me. Is this in reference to trying to hit a certain power number for each one? I just did 10 as hard as I could to finish the interval. I'm sure my power was dropping off (no PM) but why wouldn't someone be able to finish the set? Just do it, no matter what the numbers are, right? Isn't the point to try and put out hard efforts on little recovery? Am I missing something?
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Old 06-25-13, 07:33 PM   #3699
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1.5hr w/ 6x3min at max. Yummy. Did the 6th only 20w below my best ever. Not too shabby.
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Old 06-25-13, 09:18 PM   #3700
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Question about some intervals I did this evening. Skipped the hard group ride due to nasty storms but ended up going out solo later on. So I wanted to do some short, intense efforts. I looked in the Recipe sticky and chose what I think are dirty 30s.

Anyway, the recipe thread said to do as many as you can, and not to worry if when starting these that you can't complete 10. That's confusing to me. Is this in reference to trying to hit a certain power number for each one? I just did 10 as hard as I could to finish the interval. I'm sure my power was dropping off (no PM) but why wouldn't someone be able to finish the set? Just do it, no matter what the numbers are, right? Isn't the point to try and put out hard efforts on little recovery? Am I missing something?
The idea is that once you drop below a certain point you are not working in the system that you want to target any more. At that point you are better off stopping the intervals to begin the recovery for your next workout.

It's something that makes a PM useful in that you know when you are at that spot.
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