Yesterday, after a long ride: 153
Just now: 160
Also, it's crazy, I was just telling Fudgy how my legs tend to feel better after crits. Technically I guess I'm fatigued, but I can't tell without looking at my power meter. He is the opposite - he considered spinning up Kings (I was doing 280w) loosening up the legs for the real effort on W Alpine. Even in Z3 I considered it as adding more fatigue (albeit easier aerobically) than Burlingame, at the same AP.
Anyway, training status today = nothing. Complete rest.
Thinking of making it a recovery week. Probably do the same as usual, but no commuting and skip one ride each on Tuesday and Thursday.
Last edited by aaronmcd; 06-23-14 at 10:58 PM.
that kings run was medium zone 2 for me. I felt "open" after it. Like doing 30min easy on a trainer. Remember I did the Diablo race the day before, and despite it being only 50ish tss for the race, it put fatigue in my legs. It was 26min at like 106% AP. Sunday on W. Alpine was ~32min at 101%, so despite feeling fine, the power was lower.
But I was around 153lbs pretty consistently (weighing in the morning before breakfast only) a few weeks ago, and now the scale says 161 or so.
I'm no climber, no am I planning to be, so weight doesn't matter as much to me - in fact I just popped a few oreos.
The context I left out was that the last two weeks were a Build phase, and there was a big Build block before that - so the CTL has been rising and the TSB going down pretty consistently.Also, it's crazy, I was just telling Fudgy how my legs tend to feel better after crits. Technically I guess I'm fatigued, but I can't tell without looking at my power meter. He is the opposite - he considered spinning up Kings (I was doing 280w) loosening up the legs for the real effort on W Alpine. Even in Z3 I considered it as adding more fatigue (albeit easier aerobically) than Burlingame, at the same AP.
At -20 TSB now which isn't a ton, but it's enough to feel mid-season too.
Anyway I usually feel fine the day after a crit - it's only an hour long - it's just that when the legs are loaded up things are a bit different.
Standing starts today. 5 small ring, 5 big ring. Target was 0-32 mph under 15s. TSS says 59, but it felt a a hell of a lot harder.
Cyclists of the world, unite! You have nothing to lube but your chains!
take your weight at the same time every day, e.g., 1st thing in the morning. that will enable you to observe trends.
weight does fluctuate from day-to-day (so don't sweat a variation from one day to the next). intra-day variations are more for informational purposes only--e.g. voluntary dehydration from a ride in hot weather with less liquid intake can cause big changes, but most people rehydrate pretty quickly, therefore not too meaningful.
it's worthwhile to take your weight daily so you get to know how your body responds to training load, a night out, etc. the week-to-week review makes meaningful changes a bit more obvious.
I just check weight in the AM while brushing my teeth. Keeps things consistent as my weight would fluctuate in the past significantly:
Wake up: 195
Go for long ride: 185
Eat dinner go to bed: 198
Next morning: 194
It's easier to just be blind to the weight swings for me as it is just one less thing to think about. I'm no climber, but am still looking to get the weight down to carry a bit less bulk. I started riding in May of last year and was 225-ish, pretty lean, but not ideal for riding or accelerating turn after turn (heavy and not a great racing tactician wasn't a great mix). I'll be happy in the 185-190 range (I'm 6'3" for reference) and am around 192 now.
I eat really well for a week, lose a pound, then go on a massive 3k calorie fattie mcfat binge and gain it back.
This season I'm just trying to stay under 160; I could get down to about 148 but I'm in the middle of the birthday season where every week I have to go to someone's birthday party, which means I have to eat cake, and whatever other awesome food they have.
2x20x5 at 90%/70% in a torrential downpour yesterday, and it was like heaven.
There's a neighborhood across the street from my office, and I do most of my intervals there because I don't have encounter much traffic. There's a stop sign every four minutes on the 3-mile loop, and I full-stop every time, but I pedal into my brakes so I don't lose power (maybe a W or two on the average, but I make it up on the acceleration). This 'hood is also good in a heavy rain because I don't have to worry about drivers doing 60mph with wipers on full blast and still not clearing the windshield (think SRV's Texas Flood kind of rain).
And also, this week I weigh the least I have weighed in about 2 years. I had some gain after my surgery, and never lost all of it. I'm down 10 lbs since March, and have managed it outside of base phases. It's nice having the effective FTP go up from both sides of the ratio. It's good to have a reward from the efforts of never topping off my tank at the dinner table (that's literally all I changed).
Last edited by waterrockets; 06-24-14 at 09:33 AM.
I decided to skip track tonight as my legs will likely have bad form due to not riding in 4 days and backpacking all weekend. I went for a tempo ride instead.
2hrs, 1:30 tempo interval (230w), last couple min at 300+ (ouch).
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
154 yesterday morning, then 80 miles in the heat (first salt encrusted jersey of the year) and boom, 148.5 this morning. I have never raced under 150. If I could just stay dehydrated until this weekend's RR...
One of the typical variations of the noon ride today: Easy for a while, then a break goes with Fudgy, then Dirk chases like mad and catches up.
I went with the break today and got dropped after 5 minutes at 118%. Started resting in the pack just as a few guys drill it at the front on a gradual grade. Drop back a bit at a time, a dozen guys ahead of me and a gap is forming, getting bigger, I look back to see if anyone can come around and they've already been dropped. I think only 3 guys made it to that first sprint in the lead.
Held 180bpm for 17 minutes, average speed 21.6mph. I don't know why my HR is so high and I can maintain it. When I race it's about this level too. But when I hit mid 180's my body shuts down. Anything above 183bpm and I have to recover for at least 1 minute before I feel decent again. So the goal is to get this heart rate down while increasing speed.
No idea what wattage that is - the speed/power website says 230 watts? Not that it matters much as I don't train with power. Just want to get more efficient.
I calculate around 223 watts...
±19 watts per 1 mph wind, ±6 watts per 0.01 CdA, ±5 watts per 10 degrees F, ±4 watts per 0.0005 Crr, ±1.5 watts per 10 lbs or 10% humidity, or 200 ft elevation.
did local climb in a hurry at lunch. huge winds and still PR by exactly 60s. Strava should do year-to-date KoMs.
Bike Ride Profile | work - windy pagemill - work near Stanford | Times and Records | Strava
Yesterday, hit a new pr 5m power number, which was unexpected because my rpe wasn't that high.
Today, hit a new pr 5s power number. It was on my last interval, which was another positive.
The last few weeks of practically killing myself in the mountains is paying off.
I did not have it yesterday. Tried to do 5x5x5 VO2Max intervals, but fell apart on the third one. Felt sick last night with aching and some lung strangeness, but feel pretty normal this morning. Dunno if I'm coming down with something or if something just went by quickly.
"...during the Lance years, being fit became the No. 1 thing. Totally the only thing. It’s a big part of what we do, but fitness is not the only thing. There’s skills, there’s tactics … there’s all kinds of stuff..." Tim Johnson
I've done a couple of Saturdays out there, but not a weekday.
Found the River Ride. Great ride, flat and fast with some wind (some got a bit excessive with the echeloning going shoulder to shoulder). I didn't know the route or sprint points and attacked at some inopportune times, but had a good time. Will add that to the schedule for Thursday.