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Old 10-18-13, 07:24 AM   #5176
jsutkeepspining
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most of my true base rides look something like this (for a 4 hour ride): 30 minutes in z1, 3 hours z2, 30 minutes z3. It isn't that hard to stay in a zone.
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Old 10-18-13, 09:42 AM   #5177
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14 grams of protein in each of these babies. Pretty tasty too.

https://www.google.com/search?q=balut&rlz=1C1ASUM_enUS518US518&oq=balut&aqs=chrome..69i57j0l5.1535j0j7&sourceid=chrome&espv =210&es_sm=93&ie=UTF-8
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Old 10-18-13, 11:05 AM   #5178
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90' of z2/3 on the way to work this morning. 81tss. 40F and was a bit underdressed until the sun finally came out.
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Old 10-18-13, 11:18 AM   #5179
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EZ ride this morning because I am heading out of town to Tucson for a weekend of riding my bike. So excited.
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Old 10-18-13, 12:14 PM   #5180
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Thursday night: ez group ride. 60' of z1, 10' z2, 10' z3, 10' z4.

This morning: 90' z1/2. Mostly z1.

Legs are feeling pretty cooked after this week. Track day tomorrow then some consecutive rest days are in order, I think.
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Old 10-18-13, 12:15 PM   #5181
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Should probably look at the data on the ride instead of after so you can make sure you are doing it right. Because either your RPE or power zones appear to be off.
I watch the data as I ride.

However it could be that my FTP is set too damn high, thus it's hard to keep it in z2. In fact it's been a while since I tested..

But z2 is like 160-something watts to 220-something, I should be able to do that!!

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most of my true base rides look something like this (for a 4 hour ride): 30 minutes in z1, 3 hours z2, 30 minutes z3. It isn't that hard to stay in a zone.
Cool. Show me the WKO zone chart for the ride?
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Old 10-18-13, 12:15 PM   #5182
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About 3 hours this morning before work. Nice out!!
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Old 10-18-13, 12:21 PM   #5183
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I rode with him and while he did smell exceedingly of hipster, I didn't think he was _that_ kind of hipster.
Thanks for your support, haha.

Abbreviations aren't cool? Man, I totes thought it was. Obvi I was wrong.

Whey is what just about every coach/cyclist/athletic person I've talked to recommends. It's known to cause gas, that's all.
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Old 10-18-13, 12:22 PM   #5184
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ZCI™s today. Bumped the work interval average up another 8W, and was ramping them again, in spite of starting out a bit harder than Wednesday's intervals. I'm sitting on a 60W bump in FTP in about a month. I guess that shows that my base prepped me for this nonsense.
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Old 10-18-13, 03:44 PM   #5185
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Cool. Show me the WKO zone chart for the ride?
It isn't wko, but here's the zone distribution.

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Old 10-18-13, 03:55 PM   #5186
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Thanks for your support, haha.

Abbreviations aren't cool? Man, I totes thought it was. Obvi I was wrong.

Whey is what just about every coach/cyclist/athletic person I've talked to recommends. It's known to cause gas, that's all.
I like it, and it doesn't upset my stomach, but i'm also the kid who eats about 3 lbs of kit kats and twix a day and doesn't gain weight, or have stomach problems

Actually i just dropped my candy consumption to probably a bag of kit kats a day, and i've suddenly lost 5 lbs instantly. I don't like this feeling of being kit katless
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Old 10-18-13, 03:56 PM   #5187
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It isn't wko, but here's the zone distribution.

Oh yeah? Well

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Old 10-18-13, 04:37 PM   #5188
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Quote:
Originally Posted by jsutkeepspining View Post
It isn't wko, but here's the zone distribution.

Nice. Does that include zeroes?

How is your z2 defined? (what %'s)
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Old 10-18-13, 04:41 PM   #5189
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I don't care if the joke was already made

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Old 10-18-13, 05:13 PM   #5190
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CX starts last night - from a standing start to full out for the first min then settle into threshold for a total of 10 min. Did 3 and I was feeling it at the end of the ride.
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Old 10-18-13, 10:04 PM   #5191
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Nice. Does that include zeroes?

How is your z2 defined? (what %'s)
yes w/ zeros time in z1 drops to only 26.1 minutes versus 31 minutes.

z2 is the traditional z2, 55-75%.
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Old 10-18-13, 10:28 PM   #5192
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CX starts last night - from a standing start to full out for the first min then settle into threshold for a total of 10 min. Did 3 and I was feeling it at the end of the ride.
That's a good workout. Honestly, if you settle into threshold that long, I think you're missing out a little. Try cutting the total work interval time to 5 minutes and then do more of them. The first minute balls to the wall is important and then pulling it back down into threshold is key as well, but once you get settled into a pace, then it's beneficial to stop and do it again. Of course, it tends to suck more that way, so...salt to taste.
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Old 10-19-13, 11:53 AM   #5193
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Pretty rough day on the bike, went out feeling great and was going to break some PR's on the local climb but ended up having head home after not even getting halfway up. I'm pretty disgusted with myself, and while I was sitting there on the side of the hill I damn near tossed my bike over the cliff (if I had the energy). Its not a HTFU or train more thing, I do this climb all the time, and have never struggled up it like I did today.

Three days ago I saw my asthma doctor and he put me on a new concoction of medications. Whatever I am taking (probably the prednisone) maxes my heart rate too quickly and it just doesn't come down. I'm only taking it for a few days, (and my asthma is the best its been in years) so I'll just have to deal with it and ride LSD for the next few days.
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Old 10-19-13, 12:32 PM   #5194
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Pretty rough day on the bike, went out feeling great and was going to break some PR's on the local climb but ended up having head home after not even getting halfway up. I'm pretty disgusted with myself, and while I was sitting there on the side of the hill I damn near tossed my bike over the cliff (if I had the energy). Its not a HTFU or train more thing, I do this climb all the time, and have never struggled up it like I did today.

Three days ago I saw my asthma doctor and he put me on a new concoction of medications. Whatever I am taking (probably the prednisone) maxes my heart rate too quickly and it just doesn't come down. I'm only taking it for a few days, (and my asthma is the best its been in years) so I'll just have to deal with it and ride LSD for the next few days.
FWIW I'm right around the corner from you, and I think the air quality out here can make the asthma a bit of a hit or miss. I've seen really big swings in my own HR.
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Old 10-19-13, 12:52 PM   #5195
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yes w/ zeros time in z1 drops to only 26.1 minutes versus 31 minutes.

z2 is the traditional z2, 55-75%.
I should probably retest.. FTP has been set at 300w for a while but I haven't actually tested that in way too long!!
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Old 10-19-13, 02:13 PM   #5196
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5.5hrs of mostly z1/2 this morning

z2/3/4 for the last 1.5 hrs
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Old 10-19-13, 03:39 PM   #5197
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Folsom Coffee Republic ride. ~45 miles hammer ride. Sucked and will be taking it EASY tomorrow.
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Old 10-19-13, 04:11 PM   #5198
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3.5hrs of more z2. Feeling this long week in the legs now a bit.
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Old 10-19-13, 04:20 PM   #5199
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Tue: easy
Wed: 1.5hrs trainer, endurance + 8 sprints.
Thu: 1.5hrs trainer, 2x15min over/unders
Fri: easy
Today: 4hrs endurance, 72mi, 4000ft climbing. Was going to do 5.5 but ride partner was dying. Such is life.
Tomorrow: 6hrs endurance.
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Old 10-19-13, 06:01 PM   #5200
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the whole staying in z2 conversation is really dependent on terrain as well. if i were to try to stay strictly in z2 around here i would be crawling up hills and probably average 14 or 15 for the whole ride. possible? yes. fun? hell nah. i just keep it in the saddle up the hills and try to stay relatively constrained.

anyway, 2.5 hours today after work. covering a shift tomorrow so no long ride, but hopefully can get in a total of 3.5 hours with a before and after work ride.
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