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Old 05-21-14, 08:23 PM   #10126
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I always bonk on the super easy rides.
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Old 05-21-14, 08:56 PM   #10127
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no riding. tired!
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Old 05-21-14, 09:26 PM   #10128
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did the valley ride tonight. lost the climb to Rupert Cox and Chris Harland-Dunaway.

At the end of the ride Chris came up and asked my name. I said "Chris." He said "Evans?" I told him he had looked familiar when passed me near the end of the climb.

/swoon

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Old 05-21-14, 10:16 PM   #10129
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Folsom Bike Race Ride. Felt like total crap, so I attacked from the "go" point. Started to blow up a few miles later, so I sat on the back to recover for a bit. Got up to the regroup point and jumped on a little train with some teammates and worked our asses off back in (~12 miles or so).
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Old 05-21-14, 10:29 PM   #10130
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did the valley ride tonight. lost the climb to Rupert Cox and Chris Harland-Dunaway.

At the end of the ride Chris came up and asked my name. I said "Chris." He said "Evans?" I told him he had looked familiar when passed me near the end of the climb.

/swoon

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He's probably confusing you with someone else
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Old 05-22-14, 12:05 AM   #10131
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He's probably confusing you with someone else
Lol
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Old 05-22-14, 09:21 AM   #10132
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He's probably confusing you with someone else
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Lol
With my OLH time yesterday, I am immune from feeling bad until I get dropped in my next race. 31/9000
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Old 05-22-14, 10:25 AM   #10133
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Recovery week, squeezed in a nap and over 9 hours of sleep yesterday. Still feeling a bit tired, might have to do the same today after an easy spin
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Old 05-22-14, 10:29 AM   #10134
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bagh...I need to get it together. Every day around lunch I go out to eat or run errands. There is a decent Cat 2 that works in the office next door and just about every time I leave in my car or on foot he heads out on his bike for a ride. Need to start bringing the bike and taking advantage of that time and open road.
Good observation.
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Old 05-22-14, 12:46 PM   #10135
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VO2Max intervals today, but not hill repeats. I thought I'd give it a try on the open road with 5-6' intervals. Worked out pretty well, and felt a lot like a bridging or break-start effort. In the races I do, this might actually be more appropriate training than hill repeats, although I mostly chose them to keep my temperature down with the airspeed. Also nice to get practice maintaining 400-500W downhill/tailwind in the 53-11, as well as those kinds of steady numbers while deep in the drops.
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Old 05-23-14, 06:54 AM   #10136
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Small victories. Racing, and Tuesday-night-worlds style racing has revealed a major weakness - even after working hard, I usually have a good burst of power in me, but after that, I am done. In all the other cycling I have done, I get some form of recovery. So I have it in me to make or follow an attack. But once I make the move, I have nothing left, so that is that.

To address this, I have been trying out VO2Max breakaway intervals. A 30 second sprint (hard!), followed by 3 minutes at 100-110% of FTP, and a final 10 second sprint if I can manage it. It is really hard - also, it seems like a good way to pack a lot of suffering into a small amount of time. With a more sustained wattage, usually it takes a couple of minutes to really get into oxygen-debt, but the sprint at the beginning depletes anaerobic capacity, so the 3 minutes really seems to be pure slow-twitch suffering. It feels much harder than 5 minutes at 120% of FTP.

The small victory - last week, I did 3 sprints, and failed 2/3 through the 3rd 3-minute interval. This morning, I did 4 sprints, and failed 2/3 through the 4th 3-minute interval. Progress.
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Old 05-23-14, 08:10 AM   #10137
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^^ Race winning intervals. Lovehate those.
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Old 05-23-14, 08:12 AM   #10138
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VO2Max intervals today, but not hill repeats. I thought I'd give it a try on the open road with 5-6' intervals. Worked out pretty well, and felt a lot like a bridging or break-start effort. In the races I do, this might actually be more appropriate training than hill repeats, although I mostly chose them to keep my temperature down with the airspeed. Also nice to get practice maintaining 400-500W downhill/tailwind in the 53-11, as well as those kinds of steady numbers while deep in the drops.
Ive been doing this a lot lately. Catch a tailwind on a flat road and go hard, its like motorpacing. Its good mental practice to be doing 50kmh and still push hard, you naturally start to ease up compared to a hill. Plus its much more fun to go fast.
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Old 05-23-14, 08:22 AM   #10139
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Early morning WRIs. Was going to wait until lunch, but I have a feeling today is going to be one of those days at work.
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Old 05-23-14, 08:27 AM   #10140
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Early morning WRIs. Was going to wait until lunch, but I have a feeling today is going to be one of those days at work.
I know that feel bro.

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Old 05-23-14, 08:28 AM   #10141
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Track last night, won both scratch races, didn't contest the 10-lap tempo
1hr SST today at lunch
Gym tmrrw
Gym day yesterday
Ez hr on the mtb today at lunch
4hrs z2 tmrrw, I need a long ride
Track/madison workout Sunday morning.

Resting next week.
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Old 05-23-14, 09:52 AM   #10142
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What is a WRI?
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Old 05-23-14, 10:30 AM   #10143
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A one minute interval, basically.
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Old 05-23-14, 10:49 AM   #10144
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A one minute interval, basically.
So you're saying I do WRIs with my wife.

Start out as hard as I can and try to last a minute?
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Old 05-23-14, 11:01 AM   #10145
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Basically.
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Old 05-23-14, 11:13 AM   #10146
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What is a WRI?
See the workout sticky thread at the top of this forum.
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Old 05-23-14, 12:13 PM   #10147
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See the workout sticky thread at the top of this forum.
I was talking more about a sticky workout...
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Old 05-23-14, 12:18 PM   #10148
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A one minute interval, basically.
Only difference is vs. a steady power 1' interval, WRI is a steady RPE 1' interval. First pedal stroke and last pedal stroke should be hated the same amount.

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I was talking more about a sticky workout...
You're the one bragging about beating yourself. You got this.
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Old 05-23-14, 12:23 PM   #10149
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Only difference is vs. a steady power 1' interval, WRI is a steady RPE 1' interval. First pedal stroke and last pedal stroke should be hated the same amount.



You're the one bragging about beating yourself. You got this.
coincidentally, due to some family planning stuff I received an invitation this morning to come on in and fill a cup, no appointment needed! The clinic opens at 7:30; too weird to be waiting outside when they unlock the doors?
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Old 05-23-14, 12:30 PM   #10150
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coincidentally, due to some family planning stuff I received an invitation this morning to come on in and fill a cup, no appointment needed! The clinic opens at 7:30; too weird to be waiting outside when they unlock the doors?
Not if you've already pitched a tent. I think it sends a message.
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