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Old 09-21-13, 10:48 AM   #4801
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I rode around for an hour or so on the FG with my Garmin in my pocket.
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Old 09-21-13, 10:57 AM   #4802
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and i need to revive the training failure thread

ever since setting a 20-min PB, i've gained 2kg and probably lost 15W of FTP. It's all good though as it's my down-time period of the year and i can relax and regroup.
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Old 09-21-13, 11:05 AM   #4803
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Well this was interesting. been feeling like crap lately, have ridden 3x in 2 weeks, and just went out for an easy ride. Got to my hill and decided I felt OK so started to push it. Ended up with best CP18 of the year.
well done
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Old 09-21-13, 03:05 PM   #4804
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As of today the weekly AM hammerfest is a cross ride. It's the same group and intensity level, but on cross bikes, mostly on meadows and fire roads but also a healthy dose of singletrack, including some technical singletrack that's very challenging on a cross bike.

After three years of doing this ride, I have a good sense of both the perceived effort and NP required to hang on the road. (In general, NP is higher for these 2-2.5 hour rides than for races.) Now that I have a power meter on my cross bike I was curious to see how the numbers would compare.

The ride felt really difficult and it seemed like every time I looked at the power, it was high. We did a 10 minute climb at what seemed like VO2max levels. Even just cruising along seemed like a near threshold effort. Near the end of the ride I commented that it felt significantly harder that last week's road ride and that I thought the power would be noticeably higher. My buddy said, no way. It feels harder, especially the technical stuff, but NP will be lower.

Turns out he was right. NP and AP were both 15% lower than what I typically see on these rides. Perceived effort was through the roof, especially on the technical climbs. I think the explanation is that there are many more short periods of no pedaling.

tl;dr : hard cross rides feel hard but don't require as much power as hard road rides, all else being equal.
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Old 09-21-13, 03:35 PM   #4805
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I discovered that in my three seasons of cross racing. I also found that, even though my RPE was way high, the races did not improve my fitness but tended to let it slide downward.
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Old 09-21-13, 06:37 PM   #4806
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RL training is bad, but I did complete 3 Los Santos triathlons yesterday and won each one. Went from 60-100 fitness. Quite a block.
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Old 09-21-13, 08:17 PM   #4807
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GTA V?

i'm seriously thinking of getting a 42" TV and a xbox 360 just for that game...
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Old 09-21-13, 09:27 PM   #4808
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RL training is bad, but I did complete 3 Los Santos triathlons yesterday and won each one. Went from 60-100 fitness. Quite a block.
Lol, my first one, I was leading going into the final corner. I was like OH YEAH GET SOME PEEPS. And I round the corner, apexed perfectly right on the curb, sprint towards the final banner......AND.......Everyone else cut the corner over the sidewalk and I got like 5th. I was like WTFFFFF. Then I remember it was gta and if you are cheating you aren't winning.
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Old 09-21-13, 10:22 PM   #4809
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hah. same I took 2nd in the first, then 1st and 1st once I learned to tap faster.
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Old 09-22-13, 01:42 PM   #4810
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Just picked up my copy. #offseason #endofseasonbreak #****7.7gbdownload
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Old 09-22-13, 02:25 PM   #4811
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3hrs of "sniffing the breeze" as shovel puts it.

Perfect temps (high 60's), patchy skies, no wind, empty roads, all alone. My god that was nice.
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Old 09-22-13, 03:51 PM   #4812
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3hr team ride...

Was with the lead pack of 4 when I got caught behind the lead rider, who let off the gas way too much, and at that moment an attack occurred. I chased back on, but burnt many matches. Next punchy hill I was just coming off the front when the next attack happened and I popped. Rode tempo the rest of the way to the car...

Guys on the team are noticing the improvement

Now it's just a matter of building on this over the winter...
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Old 09-22-13, 05:55 PM   #4813
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2.5 hours post-season JRA. Left the race wheels on. So nice.
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Old 09-22-13, 11:35 PM   #4814
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Rode up to my folks house this afternoon. Lots of birds: redtail and Swainson's hawks, blue herons, egrets, redwing blackbirds.
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Old 09-23-13, 04:42 AM   #4815
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shovel and caloso - those kinds of rides are the best.
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Old 09-23-13, 07:53 AM   #4816
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Friday was an hour of JRA, easy Z2, Sunday morning was an hour and a half of tempo, felt decent.
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Old 09-23-13, 08:36 AM   #4817
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Question for the masses.

My season is over. I might do one or two local cx races just for fun, but I'm sure as heck not going to train for them. I've got a good plan for next season, that starts after Thanskgiving with the usual base and sub threshold work. My question is about the time until that starts.

This is my absolute favorite season to ride and some of my buddies don't really have off seasons, or off switches. Is there any harm in a good hard 2-3 hour group ride (NP=tempo, more or less), twice a week, during the so-called off season?
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Old 09-23-13, 08:54 AM   #4818
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no
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Old 09-23-13, 08:56 AM   #4819
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why not. As long as you allow your body to recover and your endocrine system to equilibrate. But chances are, two hard group rides may turn out similar to two races, and that may or may not allow yourself to recover.

I actually believe that one should let CTL fall quite a bit in the off season as it will allow your body to freshen up enough for the next season. If i were you i'd do 1 hard group ride and some endurance ride in the middle of the week and let CTL fall in a semi-controlled manner. YMMV, obviously.
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Old 09-23-13, 09:18 AM   #4820
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im thinking about cutting my riding time in half (down to 5-6hrs) until mid november or so -

that extra time will be spent doing (light) lifting, running, hiking, playing frisbee (love ultimate), swimming...
Oh, and sleeping in too

I rode so hard at track on Tuesday (had gf and female coworker/friend watching); i'm not interested in pedaling that hard till atleast march.
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Old 09-23-13, 11:33 AM   #4821
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about at the end of my training block for the TT Sunday, gonna do it with my plain road bike, have really done well I think training for it, was @ 22MPH avg on a lap when I started, now at mid 23 with a stiff headwind, should do OK. Will be a fight for last place but looking forward to my first real race.

Also looking forward to a few months of base, gonna up volume and lower instensity.

Cranked out Pine Creek Saturday for fun, shaved 10 minutes off the segment time from July. Its funny every time I do Pine I forget how hard it is and how steep - even when it gets easier Im still like 'WTF this is harder than I remember' - gonna do the whole 30 min TT tomorrow for training then all easy stuff until Sunday. Have been doing 2 to 3 interval days per week so far. I can't take much of that stuff to be sure, body doesnt recover that quick.
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Old 09-23-13, 01:17 PM   #4822
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Home from collegiate track nats.
That was a pretty unbelievable 'training block'
Kids with pro contracts, kids fresh back from jr worlds, kids on the national team... TSS was had.

If the rain holds off, I'll get the season-ender friday night track race in, hopefully get my cat2, and then be done.
I'm still trying to digest everything that happened over the last 3-4 days, but I'll write up a race report eventually.
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Old 09-23-13, 05:19 PM   #4823
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Question for the masses.

My season is over. I might do one or two local cx races just for fun, but I'm sure as heck not going to train for them. I've got a good plan for next season, that starts after Thanskgiving with the usual base and sub threshold work. My question is about the time until that starts.

This is my absolute favorite season to ride and some of my buddies don't really have off seasons, or off switches. Is there any harm in a good hard 2-3 hour group ride (NP=tempo, more or less), twice a week, during the so-called off season?
Split the difference. Go on one group ride and make the other one a long endurance ride. Get lots of rest.
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Old 09-23-13, 08:14 PM   #4824
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i rode my bike and expended 722 kjs. Look at world
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Old 09-23-13, 08:19 PM   #4825
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Home from collegiate track nats.
That was a pretty unbelievable 'training block'
Kids with pro contracts, kids fresh back from jr worlds, kids on the national team... TSS was had.

If the rain holds off, I'll get the season-ender friday night track race in, hopefully get my cat2, and then be done.
I'm still trying to digest everything that happened over the last 3-4 days, but I'll write up a race report eventually.
gnar.
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