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  1. #7476
    Elite Fred mollusk's Avatar
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    Quote Originally Posted by mattm View Post
    4x5' @ 105% FTP.
    Nice.

    Do 6 with only one minute of rest between intervals. Those are the ZeCannon Intervals, aka ZCI intervals.

    The first one feels great.

    The second one is still good.

    The third one hurts a little.

    The fourth is tough.

    The fifth is agony.

    The sixth induces exercise induced Tourette's Syndrome.
    I'm the world's forgotten boy. The one who's searchin', searchin' to destroy.

  2. #7477
    **** that mattm's Avatar
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    Quote Originally Posted by mollusk View Post
    Nice.

    Do 6 with only one minute of rest between intervals. Those are the ZeCannon Intervals, aka ZCI intervals.
    The hill I do this on takes about 2:30 to descend, although I guess I could just keep going up.. but uphill recoveries suck.

    More importantly, I don't do intervals named after some internet guy! =]
    pro-meter: lol

    blog

  3. #7478
    Senior Member rideaz's Avatar
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    I got out of work early this afternoon so I hopped on the TT bike. It still feels so comfortable, even though I don't ride it much. I'm hoping once a week on it until my stage race will be enough:
    http://www.strava.com/activities/106172320

  4. #7479
    Making a kilometer blurry waterrockets's Avatar
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    Quote Originally Posted by rideaz View Post
    I got out of work early this afternoon so I hopped on the TT bike. It still feels so comfortable, even though I don't ride it much. I'm hoping once a week on it until my stage race will be enough:
    http://www.strava.com/activities/106172320
    Looks like a stick figure of a boxer. You were moving out there! Nice work.

  5. #7480
    Senior Member rideaz's Avatar
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    Quote Originally Posted by waterrockets View Post
    Looks like a stick figure of a boxer. You were moving out there! Nice work.
    haha...thanks. Strava art. I thought it looked like a praying mantis :-)

  6. #7481
    Packfodding 3 caloso's Avatar
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    90' of z2-ish on the FG this morning. No PM, just HR. Still works.
    Cyclists of the world, unite! You have nothing to lube but your chains!

  7. #7482
    Not actually Tmonk TMonk's Avatar
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    just finished my ~45min weekly upper body workout i do at home. off day on the bike.

    tmrrw shall bring 3hrs of z2 before work.
    "Your beauty is an aeroplane;
    so high, my heart cannot bear the strain." -A.C. Jobim, Triste

  8. #7483
    Senior Member hack's Avatar
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    gym night. squats, weighted lunges, core, etc.
    Cat 2 upgrade status: never

  9. #7484
    Wheelsuck Fat Boy's Avatar
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    Quote Originally Posted by mollusk View Post
    Nice.

    Do 6 with only one minute of rest between intervals. Those are the ZeCannon Intervals, aka ZCI intervals.

    The first one feels great.

    The second one is still good.

    The third one hurts a little.

    The fourth is tough.

    The fifth is agony.

    The sixth induces exercise induced Tourette's Syndrome.
    For some reason, #4 is the ***** of the bunch for me. At this point, you've blown through your AWC, so they hurt like hell and you know you're only 1/2 way done. #5 sucks, too, but I know I'm almost done. The last one hurts physically, but mentally is much easier because you know it's the last one. I'm pretty sure my Tourette's kicks in earlier than yours, but where it really comes to the forefront is during/between 1 minute intervals.
    Austin doesn't have hippies. They have slightly rebellious Methodists. - Racer Ex

  10. #7485
    Ninny globecanvas's Avatar
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    Yesterday: 5.5 hours of Z2, through the mountains, on the single speed 42x16. There was a lot of climbing but only one desperate >20% pitch, which I managed to ride up, although it wasn't pretty. There were long stretches of 2% grade, which are perfect on a single speed.

    About 3.5 hours into the ride I became suffused with a sense of well-being and happiness. The feeling lasted for the rest of the ride, even while I was grinding up the oversteep hill. It didn't feel like a rush, it was more of an overall good feeling. I felt like I could have ridden forever. Maybe it was endorphins, I don't know. It's not something I have ever experienced on the bike before.

    It was a pretty excellent way to pick up 250 TSS.

  11. #7486
    powered by Racer Ex gsteinb's Avatar
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    this is my week to get down and dirty with the P90X3 workouts and see what they're all about.

  12. #7487
    You blink and it's gone. rbart4506's Avatar
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    Quote Originally Posted by globecanvas View Post
    Yesterday: 5.5 hours of Z2, through the mountains, on the single speed 42x16. There was a lot of climbing but only one desperate >20% pitch, which I managed to ride up, although it wasn't pretty. There were long stretches of 2% grade, which are perfect on a single speed.

    About 3.5 hours into the ride I became suffused with a sense of well-being and happiness. The feeling lasted for the rest of the ride, even while I was grinding up the oversteep hill. It didn't feel like a rush, it was more of an overall good feeling. I felt like I could have ridden forever. Maybe it was endorphins, I don't know. It's not something I have ever experienced on the bike before.

    It was a pretty excellent way to pick up 250 TSS.
    It was probably the dopamine. I was talking to a Doctor friend a few days back and we got onto the topic of endurance training and why suffering can become addictive and how people new the activity have punch through the pain threshold. His theory is that endorphins are released as you are entering the pain threshold area and new athletes have trouble getting past, but once you do the dopamine kicks in and that is what give you that feeling you had. It feels good and before long you brain and body learns to just keep going because the next hit is just around the corner

    Makes sense to me, because I've had the feeling you described a number of times. I love rides like that!
    "On the other hand riding down a hill at 55 MPH wearing (essentially) women's underwear and a Styrofoam cup on your head is the epitome of rational life-extending decisions." - RacerEx

  13. #7488
    You blink and it's gone. rbart4506's Avatar
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    Oh yea, did some recovery and core yesterday...

    planks, push-ups and chin-ups.. Pretty simple stuff...
    "On the other hand riding down a hill at 55 MPH wearing (essentially) women's underwear and a Styrofoam cup on your head is the epitome of rational life-extending decisions." - RacerEx

  14. #7489
    In the Pain Cave thechemist's Avatar
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    14hrs fri/sat/sun/mon. I am glad its a rest day today.

  15. #7490
    Making a kilometer blurry waterrockets's Avatar
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    Quote Originally Posted by rideaz View Post
    haha...thanks. Strava art. I thought it looked like a praying mantis :-)
    Don't ask rkwaki what he thinks it looks like. Interpreting ink blot test results from that guy could send a psychiatrist to a psychiatrist.

  16. #7491
    \_(ツ)_/ Ygduf's Avatar
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    I've been having some pain, off and on, on both clavicles lately. ****ing screws better be staying put.

    twitter.com/ygduf
    strava.com/athletes/ygduf

  17. #7492
    Cat 5 Mod Jandro's Avatar
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    Form is beginning to show itself, but only the tiniest bit: wasn't dropped repeatedly, stayed with the main group, threw in some pulls/attacks. Feelsgoodman.jpg

    http://www.strava.com/activities/106245583

    2:30, ~1550kjs, mostly threshold with a fair bit of z5+
    Attack in the feeling because it says I'll win absolutely.

  18. #7493
    Senior Member hyperlitenerd's Avatar
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    If you are still in the 6-8 weeks after surgery listen to the aching, and take it easy. I have had mine since late 2009, and still get aches from time to time.

  19. #7494
    Banana Pancakes furiousferret's Avatar
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    Quote Originally Posted by Jandro View Post
    Form is beginning to show itself, but only the tiniest bit: wasn't dropped repeatedly, stayed with the main group, threw in some pulls/attacks. Feelsgoodman.jpg

    http://www.strava.com/activities/106245583

    2:30, ~1550kjs, mostly threshold with a fair bit of z5+
    I admire you guys for riding through that urban sprawl. How many stop signs / lights did you hit?

  20. #7495
    \_(ツ)_/ Ygduf's Avatar
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    Quote Originally Posted by hyperlitenerd View Post
    If you are still in the 6-8 weeks after surgery listen to the aching, and take it easy. I have had mine since late 2009, and still get aches from time to time.

    nah, I am coming up on 1.5 years on the left, and 2.5 on the right. only change lately is losing 15lbs, which has made the plates a little more prominent. I'm just a hypochondriac, probably.

    twitter.com/ygduf
    strava.com/athletes/ygduf

  21. #7496
    Cat 5 Mod Jandro's Avatar
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    Quote Originally Posted by furiousferret View Post
    I admire you guys for riding through that urban sprawl. How many stop signs / lights did you hit?
    This was a bit of an adventure route so there were a fair bit of them. We do a fairly good job timing the lights around here to cut down on the stop and start. If we don't make the light, it's a good exercise in standing starts
    Attack in the feeling because it says I'll win absolutely.

  22. #7497
    **** that mattm's Avatar
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    Force reps this morning.

    Hit up a nearby overpass (4-5%?), did 4x4 reps of 12 strokes - each rep is slow start in 53x14 and spinning it up, seated. Felt easier than last week and the numbers were up.

    #thisisbuild
    pro-meter: lol

    blog

  23. #7498
    Senior Member rideaz's Avatar
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    Did the local group ride at 5am. Cold and dark! We have a few new riders, overall pace is getting slower and slower as we have to wait longer/soft pedal to re-group. Not complaining, just means I try to ride the fast parts faster :-)

  24. #7499
    Banana Pancakes furiousferret's Avatar
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    Lunchtime ride / FTP test. Crushed it, FTP went up 5, which is good and bad; somehow I was hoping it would go up higher. The past month I've been really pushing myself and was hoping to see the results today.

    Almost forgot:

    http://www.strava.com/activities/106379076

    Still got a lot of work to do but getting there is the fun part.

    (well, winning is probably a lot funner....)
    Last edited by furiousferret; 01-14-14 at 03:35 PM.

  25. #7500
    Packfodding 3 caloso's Avatar
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    2x20's. Never felt like I could get into a good rhythm for some reason. But I did more or less hit my wattage targets and I got to listen to a couple entertaining podcasts.
    Cyclists of the world, unite! You have nothing to lube but your chains!

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