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  1. #1176
    Senior Member robabeatle's Avatar
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    1 hour leg lifting. 20 min swim, 40 min core workout.

    Gord Fraser is giving a Race Tactics talk to our team tonight. Can’t wait!
    Last edited by robabeatle; 02-13-13 at 12:23 PM.

  2. #1177
    My idea of fun kensuf's Avatar
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    Quote Originally Posted by Fat Boy View Post
    You say this every once in a while. Are you talking about 15' @ 150% / 15' @ 50% ?
    Yeah pretty much. Only I do the 15" as hard as I can go, not just 150%.
    Putting the Duh in Floriduh.

  3. #1178
    fuggitivo solitario echappist's Avatar
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    Quote Originally Posted by jsutkeepspining View Post
    never will unless i have epo or **** like that. i think 821 is like my 45 second max.....
    Creatine and roids would help you more, and the former is legal

  4. #1179
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by robabeatle View Post
    1 hour leg lifting. 20 min swim, 40 min core workout.

    Gord Faser is giving a Race Tactics talk to our team tonight. Can’t wait!
    Great guy, raced against him many times. He has lots to teach that is for sure.
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  5. #1180
    Not actually Tmonk TMonk's Avatar
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    Quote Originally Posted by TMonk View Post
    ... give myself a taste of what's in store for tomorrow: the year's first set of 2x20s on fiesta island...
    hell yeah!

    that wasn't too bad, and even felt good at points.
    "Your beauty is an aeroplane;
    so high, my heart cannot bear the strain." -A.C. Jobim, Triste

  6. #1181
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    Quote Originally Posted by waterrockets View Post
    My weight at 821W was 183. A year later, I weighed 167 and but could only hit 790W. So 9.9 W/kg and 10.4 W/kg, respectively. How's the math work out?
    Hey WR, I have a question about your 1' numbers...do you excel here because of technique, training, practice practice practice, or some physiologic factors (eg fast twitch)?

  7. #1182
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by rapwithtom View Post
    Hey WR, I have a question about your 1' numbers...do you excel here because of technique, training, practice practice practice, or some physiologic factors (eg fast twitch)?
    He's part robot...
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  8. #1183
    Senior Member jsutkeepspining's Avatar
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    he's part wookie
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  9. #1184
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by jsutkeepspining View Post
    he's part wookie
    We will call him robo-wookie
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  10. #1185
    Senior Member jsutkeepspining's Avatar
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    Robo-wookie!!!!!!!!
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  11. #1186
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    Quote Originally Posted by jsutkeepspining View Post
    Robo-wookie!!!!!!!!
    In that case WR could you also please explain your leg shaving?

  12. #1187
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by rapwithtom View Post
    In that case WR could you also please explain your leg shaving?
    Balls down...
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  13. #1188
    Making a kilometer blurry waterrockets's Avatar
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    Leg shaving? Let's just say it's been a while.

    Robo-wookie? Man, early Valentine's lunch with the wife and return to this? BTW: Polvos in Austin, really freaking good interior Mexican, and weird too. Great people watching -- though much of Austin is like that.

    All indications on my 1' power point to natural ability for some reason. It's probably 50% physiological, 50% academic, and 50% mental. So that's 150% anaerobic work capacity.

    I say natural ability because my first race win was on an accidental 1' effort. Circuit with a 1' climb to the finish on every lap. Last lap, I'm on 6th wheel through the last corner into the hill. Everyone in front of my dies trying to drop us, one at a time. When it's my turn, I'm still able to jump and stay on it, holding off the two guys remaining on my wheel. I thought I had just raced smart earlier -- I didn't make the 1' connection. As a result, I raced for a couple years, unsuccessfully, sitting in and waiting to sprint when I was fresh.

    Then I got my power meter and started picking apart my power profile and how to maximize each duration. For the 1', I experimented with all-out every pedal stroke, instead of pacing, and taught myself how that should feel from an RPE perspective, and through leg sensations. That got me about a 150W improvement in less than one week. So that's the academic part.

    The mental part is the ability to push through pain. Everyone in this thread can do so as well, but I might have an edge over some. I sat on a ruptured appendix for 1.5 days because it didn't hurt bad enough to send me to the Dr. I've done more than one 3' all-out CP test (on purpose). When I hear someone say they were doing a 1' interval, but just couldn't finish it, it confuses me -- it just hurt too much, it's not like their legs were paralyzed. Same thing with the 3' all-out test: there is always an "as hard as I can" output level, no matter how much power is lost to fatigue.

  14. #1189
    Packfodding 3 caloso's Avatar
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    2x20's in the mist. TSS steadily increasing and now back to September levels.
    Cyclists of the world, unite! You have nothing to lube but your chains!

  15. #1190
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    Quote Originally Posted by waterrockets View Post
    ...there is always an "as hard as I can" output level, no matter how much power is lost to fatigue.
    Thank you I might have to have this stenciled on my top tube.
    ...

  16. #1191
    Making a kilometer blurry waterrockets's Avatar
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    one pedal stroke at a time

  17. #1192
    These Guys Eat Oreos Creatre's Avatar
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    WR inspires me to work on my 1min. I was at about 9.6w/kg last year, closer to 9.0w/kg this year. Need to get my RPE/suffer level up a bit more than my power though I think. Tough to mentally take so much pain after 4 months of nothing over z4.
    Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF

  18. #1193
    HMF
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    SkinnyStrong HMF's Avatar
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    Quote Originally Posted by waterrockets View Post
    there is always an "as hard as I can" output level, no matter how much power is lost to fatigue.
    I think this is the key. On my first attempt this year I stopped after 30 seconds or so because I thought "I've just spent it all, and I'll be wobbling somewhere in an aerobic zone by the time 1 minute gets here." I was probably robbing myself the time where the gains actually happen. Time to try again.

  19. #1194
    Making a kilometer blurry waterrockets's Avatar
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    Yeah, and for intervals, you don't have to be rocking RPE 10 for the whole time. I start off at 10 for the first 5 seconds or so, then usually drop down to 8 or 9 and hold it there. That first 5 seconds is all ATP anyway, so it's pretty much "free." This doesn't pace the power level, as the graph still looks like a WRI, it's just repeatable and still offers the right training stress. Still hurts like hell, puts me squarely in my AWC zone, but allows for a better overall workout.

    Honestly, I can only do one all-out 1' test in a week, and doing one the next week might be pushing it.

  20. #1195
    Senior Member johnybutts's Avatar
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    I bailed on my workout yesterday. Which means today I have work to do.

    Yesterday I was just exhausted after work. I ate some cereal for dinner, walked the dog, took a sleeping pill and didn't get up for 10 hrs. I think my 1:30hr mountain bike race on Sunday took way more out of me than I previously thought.
    I'm sure when you were getting to the point of blowing nothing was obvious but making the pain stop...I don't know about you but after the fact I always look back at those moments and think 'why didn't I just keep going' but at the time there wasn't enough oxygen on the planet to make me take one more pedal stroke.

  21. #1196
    **** that mattm's Avatar
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    Quote Originally Posted by Creatre View Post
    WR inspires me to work on my 1min. I was at about 9.6w/kg last year, closer to 9.0w/kg this year. Need to get my RPE/suffer level up a bit more than my power though I think. Tough to mentally take so much pain after 4 months of nothing over z4.
    You should be able to do some damage with 9+ w/kg 1-min power, given you can produce it at the end of a race..
    cat 1.

    blog

  22. #1197
    **** that mattm's Avatar
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    Ridin all up in them hills again this morning before work. Planned on 2x20' but it ended up being 1x20'.. damn, 20 mins is a long f-ing time!! Especially when I did maybe one 20' interval last year.

    Only 4.1 w/kg outcome but it will do; better than all of last year. If I actually start training the FTP maybe I can raise it.

    7% avg grade the whole time, ugh..
    cat 1.

    blog

  23. #1198
    These Guys Eat Oreos Creatre's Avatar
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    I gotta figure out what I'm doing wrong when a cat2 can have a 4.1w/kg and be super competitive. Haha. I did 4.8w/kg for 20 minutes last weekend in the middle of a cat3 race in order to get off the front and secure a breakaway.
    Category 2 | | Velogames BikeForums Leagues: 1st - 2012 Veulta, 1st - 2011 Vuelta, 2nd - 2013 Vuelta, 3rd - 2012 Giro, 4th - 2012 TdF

  24. #1199
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by Creatre View Post
    I gotta figure out what I'm doing wrong when a cat2 can have a 4.1w/kg and be super competitive. Haha. I did 4.8w/kg for 20 minutes last weekend in the middle of a cat3 race in order to get off the front and secure a breakaway.
    I believe that in everything but a TT that w/kg is only one factor to being successful.
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  25. #1200
    Riding the bike I love. sstang13's Avatar
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    Quote Originally Posted by rkwaki View Post
    We will call him robo-wookie
    Provided his nick-name is 'WR', wouldn't it make more sense to call him wookie-robo?

    Quote Originally Posted by waterrockets View Post
    Yeah, and for intervals, you don't have to be rocking RPE 10 for the whole time. I start off at 10 for the first 5 seconds or so, then usually drop down to 8 or 9 and hold it there. That first 5 seconds is all ATP anyway, so it's pretty much "free." This doesn't pace the power level, as the graph still looks like a WRI, it's just repeatable and still offers the right training stress. Still hurts like hell, puts me squarely in my AWC zone, but allows for a better overall workout.

    Honestly, I can only do one all-out 1' test in a week, and doing one the next week might be pushing it.
    It could be due to my lack of experience and knowledge, that I don't have a power meter, or both, but what is:

    RPE
    ATP
    WRI (waterroackets intervals? )
    AWC
    ?

    Thank you.
    "You lack motivation because cycling is a stupid sport with no upside that takes way too much time out of your life to be mediocre at." - Racer Ex

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