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Old 10-22-13, 06:10 PM   #5251
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Stayed up a little late last night, got up a bit late so we decided to ditch Marin and just do a nice endurance ride with our house host. Turned into an almost 4hr trek on the River Trail...

Tomorrow Tahoe...
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Old 10-22-13, 11:28 PM   #5252
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Rest week.

This is hard :|
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Old 10-22-13, 11:37 PM   #5253
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60 minutes on the trainer just focused on keeping the cadence to 100 (which is hard for me).
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Old 10-23-13, 06:29 AM   #5254
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Group ride today in the dark...was just thinking to myself that the guys in front were not pointing out crap on the road, then I hit a big rock with my front wheel and got a flat. I told everyone to go on (I hate it when people stop for me)...about 3 minutes later, I regretted saying that when I discovered my co2 was used
It was 6am, so tried calling the hubby...no answer as he was already on his way to work. Couldn't think of anyone else around that would be happy to get me at that time of night so I walked up to the community center...noone had a pump....so I walked/rolled the 2 miles home. Actually got in the door around the time I expected except I didn't get a good workout and I was really cold.
Tomorrows ride will be awesome!
Insurance. I've been known to race with mine, just b/c I don't feel like taking it off... or maybe forget sometimes...:
http://www.topeak.com/products/Pumps/RoadMorphG
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Old 10-23-13, 06:58 AM   #5255
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I've been known to race with mine
I podiumed a RR last year with a frame pump on. A teammate was in the break with me but flatted with about 15 to go. It wasn't until after the race, when he told me the wheel car refused to give him my wheels, that I realized I still had the frame pump on the bike.
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Old 10-23-13, 07:29 AM   #5256
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I podiumed a RR last year with a frame pump on. A teammate was in the break with me but flatted with about 15 to go. It wasn't until after the race, when he told me the wheel car refused to give him my wheels, that I realized I still had the frame pump on the bike.
Yep. We won the state TTT championships with a frame pump on my bike b/c I forgot it. A few crits here and there too. Oh well.
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Old 10-23-13, 07:34 AM   #5257
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3hr z2 cruise after work last night. Felt really strong.
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Old 10-23-13, 09:04 AM   #5258
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Forgot to set an alarm last night.... damnit!

will have to settle for an hr of z4 instead of the two at z3 i wanted.
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Old 10-23-13, 09:42 AM   #5259
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Rest week.

This is hard :|
I feel your pain. I've been whining about it over in the old folks home. 10 days off the bike, required by my new coach. on day 3 and I'm already crawling out of my skin.
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Old 10-23-13, 10:08 AM   #5260
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I feel your pain. I've been whining about it over in the old folks home. 10 days off the bike, required by my new coach. on day 3 and I'm already crawling out of my skin.
Training is hard, even the recovery part of it. I took 9 days off 1.5 weeks ago, self-prescribed, and came back with zero FTP loss (based on RPE vs. interval power). Have been moving up from there, so the recovery worked (I was just about cooked going into it).

Enjoy it. If you need some pain/endorphin stimulation for your sanity, try habanero sauce on your meals to the point of sweating, but not so much that the meal is unenjoyable. Seriously, works for me.
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Old 10-23-13, 10:18 AM   #5261
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I feel your pain. I've been whining about it over in the old folks home. 10 days off the bike, required by my new coach. on day 3 and I'm already crawling out of my skin.
Self-imposed here. I was feeling really exhausted last week and power + heart rate showed it. I had one good 5x5' session and was just cooked the rest of the week. I haven't ridden since Saturday and I'm at that 'itching' stage. I'm trying to space out building up my new (to me) Merckx frame over the week. It doesn't give me the endorphins/pain but at least it's SOMETHING bike-related.

Man am I excited about this bike, though.
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Old 10-23-13, 10:27 AM   #5262
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Self-imposed here. I was feeling really exhausted last week and power + heart rate showed it. I had one good 5x5' session and was just cooked the rest of the week. I haven't ridden since Saturday and I'm at that 'itching' stage. I'm trying to space out building up my new (to me) Merckx frame over the week. It doesn't give me the endorphins/pain but at least it's SOMETHING bike-related.

Man am I excited about this bike, though.
FWIW, a coach/friend of mine puts all of his athletes on 3 wk /1 wk work/recovery training blocks. This goes for his athletes who are local age-grouper tri types all the way up to his UCI pro guys. Even for the base period: 3 on, 1 off, and it's not based just on how you feel at the end of the three weeks, as there are non-painful fatigue areas that still need the recovery. He has raced in France in July many times, has earned stars and stripes, and I respect his experience.
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Old 10-23-13, 11:12 AM   #5263
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Interesting as I'm coming off three months of roughly that schedule. 3 weeks of feeling great, riding hard then 1 week vacation, then 3 weeks hard back at it, and now this rest week. We'll see how I feel next week (I'm planning on doing that 3min test on thursday after I've shaken the cob webs off with some z2/3 work).

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Old 10-23-13, 11:33 AM   #5264
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my training schedule is 3 on 1 off for the whole year except from aug-sept-oct when my volume is low enough such that i never really feel fatigued - oct is typically a formal "off month", with the other two seeing decreased riding time, but still with some intensity.
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Old 10-23-13, 11:52 AM   #5265
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ZCI™s today. First two were strong, and felt right, then things started falling apart. It wasn't until I got back to the office that I realized I was experiencing asthma symptoms again. I didn't puff the albuterol today b/c it's over 70F, and that's warm enough that I don't have problems. Then I looked at the humidity: 29%. "There's yer problem." Yeah, I should have taken the albuterol before the ride

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my training schedule is 3 on 1 off for the whole year except from aug-sept-oct when my volume is low enough such that i never really feel fatigued - oct is typically a formal "off month", with the other two seeing decreased riding time, but still with some intensity.
FWIW: I mentioned my low volume during base to this coach, and he said he would still recommend taking the week off, re-iterating "even if you feel no fatigue, there are stresses waiting to turn into adaptations."
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Old 10-23-13, 12:05 PM   #5266
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interesting - it seems like if your body is used to a much higher training load then rest wouldnt really be necessary.

not that im trying to gain adaptations from this period, in my case atleast.
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Old 10-23-13, 12:36 PM   #5267
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interesting - it seems like if your body is used to a much higher training load then rest wouldnt really be necessary.

not that im trying to gain adaptations from this period, in my case atleast.
Well, I guess if it's a huge volume reduction, then it's rest anyway.
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Old 10-23-13, 12:39 PM   #5268
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2:15 before work today, was much more successful in keeping it in the z2 zone (50%, it was usually closer to 25-30% for my "z2" rides)

One thing that helped was a route that didn't include so many stop lights, and also showing 3-sec avg power instead of looking at instantaneous power.
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Old 10-23-13, 12:46 PM   #5269
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One thing that helped was a route that didn't include so many stop lights, and also showing 3-sec avg power instead of looking at instantaneous power.
that you weren't already doing that is shocking to me, a bit.
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Old 10-23-13, 12:54 PM   #5270
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that you weren't already doing that is shocking to me, a bit.
Heh yeah.

But fwiw previously I was not looking at the numbers for direction in training, it was mostly for analyzing things afterwards. So 1-sec power works for that, if you're not going to change what you're doing based on what it's showing you anyway. But now that I'm trying to do more strict "base", it certainly helps!
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Old 10-23-13, 01:10 PM   #5271
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Insurance. I've been known to race with mine, just b/c I don't feel like taking it off... or maybe forget sometimes...:
http://www.topeak.com/products/Pumps/RoadMorphG
Ugh Waterrockets... I know it! I think 3 different people messaged me on Strava to suggest the same! I'm such a snob when it comes to carrying a pump! I gotta get over it. Esp as I ride out some farm roads alone. Today I settled for taking an extra co2 with me.
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Old 10-23-13, 01:10 PM   #5272
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FWIW: For intervals, I run on average power for the current interval. All other times, 10s averages.

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Ugh Waterrockets... I know it! I think 3 different people messaged me on Strava to suggest the same! I'm such a snob when it comes to carrying a pump! I gotta get over it. Esp as I ride out some farm roads alone. Today I settled for taking an extra co2 with me.
Not sure which looks goofier: frame pump on a Madone or walking a Modone 2 miles with a flat tire...

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Old 10-23-13, 01:11 PM   #5273
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Today's ride was awesome (as predicted). 38 miles with a stop for coffee. Nice weather...didn't even need arm warmers for a 6am start!
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Old 10-23-13, 01:22 PM   #5274
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FWIW: For intervals, I run on average power for the current interval. All other times, 10s averages.



Not sure which looks goofier: frame pump on a Madone or walking a Modone 2 miles with a flat tire...
haha...most Madones probably come with frame pumps
I just worry where it will lead...next I will have a seat bag, then a fanny pack, then a mirror. I'm just not ready!
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Old 10-23-13, 01:33 PM   #5275
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No need to slap a frame pump on, just get a mini pump that fits in your jersey pocket. At least that's what I do.
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