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Old 12-30-13, 08:55 AM   #7051
gsteinb
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I ride just long enough to get home.
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Old 12-30-13, 09:39 AM   #7052
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Very cool ride report!
I wish people would offer me money to go up hills!
Thanks I hope she comes out next week to ride again!

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the novelty of doing a "century" wears off real fast.
This. The 1st time I did it, I was like wow this is awesome, now I stop rides at 94, 96, 98 miles w/o caring. Some people like to hit that magic 100 mark tho.

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+1

looks like she nailed QOM on that one too.
Yeah she noticed and was surprised, I told her she was going pretty quick but she said she was so far in the red that she just wanted to die haha.
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Old 12-30-13, 10:31 AM   #7053
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Back indoors, temps hovering about -12c + wind chill...No thanks!

45min of recovery with core work...
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Old 12-30-13, 02:31 PM   #7054
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Third three week base block is done: 60 hours and 1100 miles.

Now three days with no riding at all. My doc doesn't want to risk a false positive PSA when I get blood work done and we worked out the schedule for when to get blood drawn earlier in the month. Maybe I'll get some swimming and walking in whist off the bike.

Then an easy rest of the week.

After that a lot fewer hours, but a lot more intensity. Also gym work on days not road riding. Gym work will be mostly core and some leg work.
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Old 12-30-13, 02:48 PM   #7055
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We finished the group ride, it was a tad slow but I'm beyond impressed with her(2hrs at 70W avg). Whenever her HR was around 180(her max is 200 apparently) mine would be about 110 so RPE was galaxies apart when we're riding together. But man she worked HARD today. She stuck with the group and rode in a straight line mostly, calling out debris and other crap.

We come up to a hill that's super steep(10% average grade with 25% sections). She's like "I think I'm going to try that hill"...I told her, "I'll give you $200 if you make it up". I swear I thought she wouldn't even try because it was SUPER steep, I'd have to climb in my smallest gear out of the saddle to make it. To my surprise she attacks at the bottom of the hill and goes at it. I got my camera phone out and rode up behind her trying to record it, mostly fumbled my phone around because it was so steep I could barely hold it in front of me. About halfway up I can tell she's cracked but she doesn't want to surrender. She starts to go a tad slower but presses on. And then...she summits!

This is the segment:
http://app.strava.com/segments/2546589

I was seriously impressed. I'm not sure if I'm gonna give her $200 but daim haha!

Rest of the ride was slow as usual but she hung with the group to the rest stop which was great. Supposedly she'll ride with them next Saturday too! I hope it lasts
Wish the gf would ride more with me. I tried taking her on a team ride intended to be a "women's team development" ride, so everyone was keeping it pretty casual and taking it easy. Then we hit a steep section right after a left turn and I didn't tell her to get in the small ring soon enough so she toppled over. Oops. She got back up made it about half way up a 45 minute (at her pace) climb when her asthma flared up, so we called it a day. Haven't tried talking her into riding since because I felt guilty for kinda throwing her in the deep end

Rode out in the Santa Clarita area last week. It was windy as hell! While riding towards Acton at some points I was going 8-9mph on the flats at threshold. The way back was fun though, I averaged around 30 for 10 miles and stole a KOM in the process. Some more tempo on the trainer back home, and now onto some easy rides to get my TSB back in check.
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Old 12-30-13, 02:53 PM   #7056
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I'm also done with this "base" thing. Build next, I guess. Last year was my first year cycling not counting commuting, and I gotta say I've never done structured intensity training. I have the "training bible", but still have a hard time knowing how to go about this. I might have a hard time doing high intensity stuff solo. I get this feeling I'm gonna go do a few short intervals (like a measly 3x5') and call it training. I'll need a big dose of HTFU each week just to train hard. Just gotta keep reminding myself that I want this more than anything I've wanted before.

Any recommendations on number of days to do a good workout? I'm thinking Tuesday & Thursday plus weekends. That leaves MWF for ~1 hour of commuting. Probably commute easy/recovery on Monday and Friday for a beneficial weekend. Wednesday I might just do a "hard commute" meaning around 80% to 85% ftp and powering out of the stoplights. Also, do you guys who race all the time do a real workout after getting home from a crit?
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Old 12-30-13, 02:57 PM   #7057
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Wish the gf would ride more with me. I tried taking her on a team ride intended to be a "women's team development" ride, so everyone was keeping it pretty casual and taking it easy. Then we hit a steep section right after a left turn and I didn't tell her to get in the small ring soon enough so she toppled over. Oops. She got back up made it about half way up a 45 minute (at her pace) climb when her asthma flared up, so we called it a day. Haven't tried talking her into riding since because I felt guilty for kinda throwing her in the deep end

Rode out in the Santa Clarita area last week. It was windy as hell! While riding towards Acton at some points I was going 8-9mph on the flats at threshold. The way back was fun though, I averaged around 30 for 10 miles and stole a KOM in the process. Some more tempo on the trainer back home, and now onto some easy rides to get my TSB back in check.
First ride I did with my wife was over 40 miles with over 1000 ft of climbing. Speaking of throwing her in the deep end. I knew she could do it at her pace though. I just told her yeah, it's hard, but it's cool as hell and you get used to it. Our next ride was 50 miles. She is afraid of climbs, but I think mostly because she doesn't know how to pace herself well yet, plus she had platform pedals and her biggest cog is a 25 I think.
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Old 12-30-13, 03:03 PM   #7058
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Any recommendations on number of days to do a good workout? I'm thinking Tuesday & Thursday plus weekends. That leaves MWF for ~1 hour of commuting. Probably commute easy/recovery on Monday and Friday for a beneficial weekend. Wednesday I might just do a "hard commute" meaning around 80% to 85% ftp and powering out of the stoplights. Also, do you guys who race all the time do a real workout after getting home from a crit?
Since you have a power meter, you might benefit from taking a look at "Training and Racing with a Power Meter". It seems a little bit more current in its methods than the training bible. Hell, you can borrow my copy some time if you're near San Jose.

In particular, understanding the performance manager chart and the concept of chronic training load, stress balance, etc, may help you figure out how big of a training dose you need on a given day/week, because the answer to your question is really "it depends".

http://home.trainingpeaks.com/blog/a...nagement-chart
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Old 12-30-13, 03:19 PM   #7059
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I'm also done with this "base" thing. Build next, I guess. Last year was my first year cycling not counting commuting, and I gotta say I've never done structured intensity training. I have the "training bible", but still have a hard time knowing how to go about this. I might have a hard time doing high intensity stuff solo. I get this feeling I'm gonna go do a few short intervals (like a measly 3x5') and call it training. I'll need a big dose of HTFU each week just to train hard. Just gotta keep reminding myself that I want this more than anything I've wanted before.

Any recommendations on number of days to do a good workout? I'm thinking Tuesday & Thursday plus weekends. That leaves MWF for ~1 hour of commuting. Probably commute easy/recovery on Monday and Friday for a beneficial weekend. Wednesday I might just do a "hard commute" meaning around 80% to 85% ftp and powering out of the stoplights. Also, do you guys who race all the time do a real workout after getting home from a crit?
Here's kind of a basic plan most riders follow during their "on" portion of training:

monday:ez riding
tuesday: short interval day, or race day
wednesday: moderate interval day (5x5 vo2max, 2x20 threshold)
thursday: long ride day
friday: ez
sat/sun: race/long/hard rides
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Old 12-30-13, 03:22 PM   #7060
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I'm also done with this "base" thing. Build next, I guess. Last year was my first year cycling not counting commuting, and I gotta say I've never done structured intensity training. I have the "training bible", but still have a hard time knowing how to go about this. I might have a hard time doing high intensity stuff solo. I get this feeling I'm gonna go do a few short intervals (like a measly 3x5') and call it training. I'll need a big dose of HTFU each week just to train hard. Just gotta keep reminding myself that I want this more than anything I've wanted before.
Any recommendations on number of days to do a good workout? I'm thinking Tuesday & Thursday plus weekends. That leaves MWF for ~1 hour of commuting. Probably commute easy/recovery on Monday and Friday for a beneficial weekend. Wednesday I might just do a "hard commute" meaning around 80% to 85% ftp and powering out of the stoplights. Also, do you guys who race all the time do a real workout after getting home from a crit?
You're racing Sunday, yes? If so, that should give you a good reminder why you're training. Based on what I've seen you post over the winter, you're going to be better conditioned and self aware than most 5's in the early fields and probably most 4's as well.
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Old 12-30-13, 03:22 PM   #7061
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Any recommendations on number of days to do a good workout? I'm thinking Tuesday & Thursday plus weekends.
Pretty much what I have planned for the first build phase after base. Tuesdays will be 1.5 hours of SST. Thursdays will be 2x20's or ZCI's (5 minutes "on", 1 minute "off" x 6) above threshold, Saturday will be 1.5 hours SST, Sunday will be team ride which is typically much longer and spans all training zones if you contest the sprints. Some gym work will be mixed in and if it a particularly nice day when I am supposed to not ride I might throw in some active recovery rides. The intensity goes way up versus base, but there is a lot of recovery time built in so a lot fewer hours and miles.

In late January races start and the weekly schedule varies depending on if there is a race coming up.

This is what I am doing, but my racing age will be 60 and it might not apply to a younger guy. And I have no idea if it works for anyone else. This is just what I do.

And I haven't even gotten to the brutish crap a bit later in building (stomps and 1 minute intervals).
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Old 12-30-13, 03:25 PM   #7062
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Here's kind of a basic plan most riders follow during their "on" portion of training:

monday:ez riding
tuesday: short interval day, or race day
wednesday: moderate interval day (5x5 vo2max, 2x20 threshold)
thursday: long ride day
friday: ez
sat/sun: race/long/hard rides
That is what I was doing for the last half of the race season last year and it worked for me. Wasn't formal, just get out and ride and follow something resembling a plan was the thought, but in reality I watched what the more talented racers around me were doing and follwed them. May not have been the best approach, but it worked. I suspect for a longer term plan, I'll need to cater it more toward myself and my goals.
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Old 12-30-13, 04:07 PM   #7063
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P90X3 - isometrix, which is some yoga routine. wicked hard.
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Old 12-30-13, 05:33 PM   #7064
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Don't tell me what to do.
Yes, dear.
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Old 12-30-13, 05:55 PM   #7065
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Here's kind of a basic plan most riders follow during their "on" portion of training:

monday:ez riding
tuesday: short interval day, or race day
wednesday: moderate interval day (5x5 vo2max, 2x20 threshold)
thursday: long ride day
friday: ez
sat/sun: race/long/hard rides
How do you keep up with this schedule if you can't remember to turn on the garmin? j/k

You forgot the almighty openers everyone seems to swear by.
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Old 12-30-13, 06:56 PM   #7066
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I don't generally need openers, but i'm young so it's a bit different.

you do understand the garmin is my second head unit that i never look at during a ride. I don't normally ever check to see if it's actually running.
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Old 12-30-13, 07:07 PM   #7067
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Openers don't make an easy ride not easy.

And I love Monday and Friday for tooling around, listening to podcasts. Will get passed by the group rides, but I see all the tuesday-thursday fast group ride guys also out for a stroll.
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Old 12-30-13, 07:12 PM   #7068
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fudge butt does bring up a good point, openers are often very easy (like 3x20 seconds sprints or so). If i've ridden easy all weak i'll generally throw an hard 3 minute effort in to really open up my legs, but other than that noodling around for 1-1.5 hours is more than enough for me to feel nice the next day, especially if i stretch post ride. Stretching/foam rollering are really the keys to recovery.
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Old 12-30-13, 07:17 PM   #7069
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today I rode hard in between the super-easy getting from place to place.

http://www.strava.com/activities/102838663

tour of santa barbara is over for this year. top 10s on both OSM and Gibraltar make me feel warm.
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Old 12-30-13, 07:44 PM   #7070
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fudge butt does bring up a good point, openers are often very easy (like 3x20 seconds sprints or so). If i've ridden easy all weak i'll generally throw an hard 3 minute effort in to really open up my legs, but other than that noodling around for 1-1.5 hours is more than enough for me to feel nice the next day, especially if i stretch post ride. Stretching/foam rollering are really the keys to recovery.
+1

If I take a couple of days off it is very random how my legs respond. Sometimes they are "gold" but more often they are "lead". An easy ride after that with a couple of quick efforts move the odds more toward "gold" than "lead" for the next day. Nothing is guaranteed, but my personal experience leans this way.
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Old 12-30-13, 07:45 PM   #7071
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fudge butt does bring up a good point, openers are often very easy (like 3x20 seconds sprints or so). If i've ridden easy all weak i'll generally throw an hard 3 minute effort in to really open up my legs, but other than that noodling around for 1-1.5 hours is more than enough for me to feel nice the next day, especially if i stretch post ride. Stretching/foam rollering are really the keys to recovery.
+1

If I take a couple of days off it is very random how my legs respond. Sometimes they are "gold" but more often they are "lead". An easy ride after that with a couple of quick efforts move the odds more toward "gold" than "lead" for the next day. Nothing is guaranteed, but my personal experience leans this way.
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Old 12-30-13, 07:48 PM   #7072
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Why can't I delete a duplicate post?
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Old 12-30-13, 08:45 PM   #7073
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Looks like my first day on the trainer is January 2nd. Awesome. I haven't been on the road bike at all since I broke my clavicle in the beginning of November, so I'm pretty amped. No riding outdoors just yet. But maybe soon?
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Old 12-30-13, 09:35 PM   #7074
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today I rode hard in between the super-easy getting from place to place.

http://www.strava.com/activities/102838663

tour of santa barbara is over for this year. top 10s on both OSM and Gibraltar make me feel warm.
Bet they don't take too kindly to dem der city folk stealing all dem KOMs nuk nuk.
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Old 12-30-13, 09:39 PM   #7075
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Did a decent climb on the winter single speed, just to see how doable it was. The climb is a mile at 6% followed by a mile at 10%. Painful but doable. Average cadence for the 2nd mile was 35. Below 30 the power meter stops working.
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