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Old 02-03-13, 10:33 AM   #1026
waterrockets 
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Gracias. I was surprised to be there, but wanted more, of course. Interestingly, NP for the crit was only 285W... felt like 320...
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Old 02-03-13, 10:54 AM   #1027
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Yesterday was ~4 hours. Started solo for 1.5 hours @ z2 HR, 2-3 power. Then hooked up with the club for an hour of BS riding. After that did an hour of our simulated circuit race...spent a lot of time in the wind. Finished it up with an easy 1/2 hour ride home.

Today, got up early and, in honor of the nutrition thread, did a ride on nothing but black tea. Well, in the water bottle I had some BCAA's, but that's not for fuel...it's a muscle sparing thing. Anyway, I did my local hill repeat. ~1 minute climb at ~9% grade. Five of those, then rode over to my mall ring road and did a 1/2 hour at SST. Started thinking about food at exactly 3 minutes and 23 seconds into the ride (I looked), but once I started to work, it was no big deal.

I'm happy with a couple pretty good days.
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Old 02-03-13, 11:14 AM   #1028
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30 minutes at 80w. Felt great.
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Old 02-03-13, 12:23 PM   #1029
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Being sick sucks. Totally shut down.

Yea. I was sick three weeks ago, just enough that I didn't want to ride for fear of making it worse. Last week I had a good week but did too much and ended it with a ride that turned very cold on Sunday, getting tired and chilled. Oops. This week I was sick again. I only got two rides in, wasting much of what's been very good weather for Northern California in winter.

It's good that my important races aren't until May and June because at this rate I won't be fit until then.
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Old 02-03-13, 12:58 PM   #1030
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Yea. I was sick three weeks ago, just enough that I didn't want to ride for fear of making it worse. Last week I had a good week but did too much and ended it with a ride that turned very cold on Sunday, getting tired and chilled. Oops. This week I was sick again. I only got two rides in, wasting much of what's been very good weather for Northern California in winter.

It's good that my important races aren't until May and June because at this rate I won't be fit until then.
Everyone around me, friends and at work, are sick! With the flu. It hasn't hit me (yet). I'm washing, washing, WASHING, my hands and I'm hyper conscious of everything I touch. My first crit of the season is next Sunday, and please oh please don't let me get sick! It's going to be hard enough when feeling good.
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Old 02-03-13, 02:46 PM   #1031
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man my body is ****ed up!

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Old 02-03-13, 07:57 PM   #1032
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3.2 hour ride with 2 x 20 at FT in the middle.
Lifted on the legs and then a few laps in the pool to cool down.

Yeah, and protein shakes after the ride and lifting!
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Old 02-03-13, 08:27 PM   #1033
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Crit work with the team. We had a clinic of sorts with the team and some newer riders that haven't raced. 15 riders total. Our Cat 1 lead the workout. The group stayed together for the first 20 and then he wicked it up. Rode about an hour of based after. I'm beat to a pulp.

TSS 245. IF .963. Time to bump the FTP I think.

Off to Scottsdale tonight on bidnez.
Bummer I missed it. I needed to get on the TT bike though in a bad way before races started.

Got 5hr in today at .78IF steady for about 300 TSS. Was super wicked windy.
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Old 02-03-13, 11:10 PM   #1034
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Two hours in the hills today, then a 60 minute training crit in the afternoon. I was afraid the race would be cancelled due to some stupid game on tv, but it wasn't!!

Form is coming around, slowly..
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Old 02-04-13, 10:46 AM   #1035
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Fri: 2x20
Sat: 3 hrs z2
Sun: 3 hrs group ride with a new group. Nice people, good pace. Think I'll go back next week.

Today: rest. Too soon to tell for sure, but I suspect there may be some gummy bears involved.
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Old 02-04-13, 10:58 AM   #1036
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Schedule change for cyclocross worlds gave me an extra day off on Saturday. Made it out Sunday to the team ride - rode down, took a couple hard pulls, rode up the hardest climb (more fast than steep), turned around and went home so I would have time to get ready for a Super Bowl party (priorities, right?). Still a solid 2 1/4 hours. I can feel the payoff from starting the higher-intensity stuff a couple weeks ago already. I was climbing damn fast. It will be very interesting to see how things are going when I start my first race of the season in 7 weeks.
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Old 02-04-13, 11:00 AM   #1037
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Off to hit the gym for some weights.

Then 30min spin ez when I get home.
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Old 02-04-13, 12:41 PM   #1038
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I've just finished my first build weeks. This is a rest week. I wanted to lay out my training here similar to HMF.

Week 1:
Mon - 1x 40' Threshold
Tues - Off
Wed - 1x 45' SST
Thur - Off
Fri - Groupride openers 30" and 1' efforts.
Sat - Copperas Cove RR - 55 mi
Sun - TT tuneup - Tuning position. Tempo Efforts
Total: 10 hrs, 190 mi

Week 2:
Mon - Recovery on TT bike
Tues - 5x 5' VO2 efforts
Wed - Off
Thur - Mountain biking - Endurance-ish effort
Fri - 2x 20' Threshold intervals
Sat - Mountain biking - Endurance and Threshold efforts
Sun - 4 hrs Endurance
Totals: 11 hrs, 175 mi

Week 3:
Mon - Off
Tues - 2x 20' Threshold intervals on the TT bike
Wed - Group Ride - Lots of hard efforts in the 30" - 1' range
Thur - 2x 20' Threshold Intervals on the TT bike
Fri - Off
Sat - Mountain Biking - Endurance Pace
Sun - Tour of New Braunfels RR - 60 mi
Totals: 9 hrs, 160 mi

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Old 02-04-13, 01:23 PM   #1039
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80 minutes of z2 commuting on the FG. Mellow, mellow, mellow.
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Old 02-04-13, 01:55 PM   #1040
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Finished January with 60 hours on the bike.
Stud.
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Old 02-04-13, 06:36 PM   #1041
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1.5 hours with ~1 hour at Z3+. Made a run at a nearby climb I like to test on, set a PR by 6 seconds. Not much, but a sign I'm headed in the right direction, and the trajectory is still up.
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Old 02-04-13, 07:06 PM   #1042
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1.3 hour recovery commute

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Old 02-04-13, 10:36 PM   #1043
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i rode hard
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Old 02-05-13, 01:54 PM   #1044
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3 hours endurance, with some hills. I saw a coyote. Neat.
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Old 02-05-13, 02:22 PM   #1045
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Rest weeks are fun. Just tooling around with a friend at lunch, launching up a couple steeps here and there.

This guy is short, and realized that if he maintains a really low position, he can get completely under the top of my draft. He said the wind was coming up from behind him at 37mph and going the wrong way on his jersey. he was also able to watch the road ahead under my saddle. lol makes me feel like a freak show.
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Old 02-05-13, 02:34 PM   #1046
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Rest weeks are fun. Just tooling around with a friend at lunch, launching up a couple steeps here and there.

This guy is short, and realized that if he maintains a really low position, he can get completely under the top of my draft. He said the wind was coming up from behind him at 37mph and going the wrong way on his jersey. he was also able to watch the road ahead under my saddle. lol makes me feel like a freak show.
The circus is your calling....
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Old 02-05-13, 02:34 PM   #1047
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yoga this morning and then lots of foam rolling, legs were still pretty tight from the weekend but feeling much better now
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Old 02-05-13, 02:47 PM   #1048
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The circus is your calling....
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Old 02-05-13, 02:59 PM   #1049
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yoga this morning and then lots of foam rolling, legs were still pretty tight from the weekend but feeling much better now
Stretch out your 'gina a little?
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Old 02-05-13, 05:49 PM   #1050
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the copper taste in my mouth can only mean something painful. tonight it was crit intervals, 2 sets. 60 minute ride, but I was pretty spent after.
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