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Old 01-13-14, 04:02 PM   #7476
mollusk
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Quote:
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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.
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Old 01-13-14, 04:06 PM   #7477
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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! =]
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Old 01-13-14, 04:10 PM   #7478
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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
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Old 01-13-14, 04:36 PM   #7479
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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
Looks like a stick figure of a boxer. You were moving out there! Nice work.
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Old 01-13-14, 05:38 PM   #7480
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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 :-)
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Old 01-13-14, 06:21 PM   #7481
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90' of z2-ish on the FG this morning. No PM, just HR. Still works.
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Old 01-13-14, 09:42 PM   #7482
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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.
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Old 01-13-14, 10:23 PM   #7483
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gym night. squats, weighted lunges, core, etc.
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Old 01-13-14, 11:11 PM   #7484
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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.
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Old 01-14-14, 06:41 AM   #7485
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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.
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Old 01-14-14, 06:50 AM   #7486
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this is my week to get down and dirty with the P90X3 workouts and see what they're all about.
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Old 01-14-14, 07:10 AM   #7487
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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!
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Old 01-14-14, 07:11 AM   #7488
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Oh yea, did some recovery and core yesterday...

planks, push-ups and chin-ups.. Pretty simple stuff...
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Old 01-14-14, 07:49 AM   #7489
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14hrs fri/sat/sun/mon. I am glad its a rest day today.
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Old 01-14-14, 08:55 AM   #7490
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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.
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Old 01-14-14, 11:10 AM   #7491
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I've been having some pain, off and on, on both clavicles lately. ****ing screws better be staying put.
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Old 01-14-14, 11:25 AM   #7492
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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+
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Old 01-14-14, 11:33 AM   #7493
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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.
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Old 01-14-14, 11:33 AM   #7494
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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+
I admire you guys for riding through that urban sprawl. How many stop signs / lights did you hit?
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Old 01-14-14, 11:40 AM   #7495
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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.

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.
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Old 01-14-14, 12:09 PM   #7496
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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
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Old 01-14-14, 12:26 PM   #7497
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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
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Old 01-14-14, 04:06 PM   #7498
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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 :-)
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Old 01-14-14, 04:30 PM   #7499
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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....)

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Old 01-14-14, 06:56 PM   #7500
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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.
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