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Old 02-13-13, 10:09 AM   #1176
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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!

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Old 02-13-13, 10:20 AM   #1177
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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%.
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Old 02-13-13, 10:24 AM   #1178
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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
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Old 02-13-13, 10:31 AM   #1179
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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.
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Old 02-13-13, 11:09 AM   #1180
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... 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.
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Old 02-13-13, 11:27 AM   #1181
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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)?
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Old 02-13-13, 11:32 AM   #1182
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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...
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Old 02-13-13, 11:39 AM   #1183
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he's part wookie
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Old 02-13-13, 11:43 AM   #1184
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he's part wookie
We will call him robo-wookie
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Old 02-13-13, 11:44 AM   #1185
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Robo-wookie!!!!!!!!
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Old 02-13-13, 11:54 AM   #1186
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Robo-wookie!!!!!!!!
In that case WR could you also please explain your leg shaving?
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Old 02-13-13, 11:58 AM   #1187
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In that case WR could you also please explain your leg shaving?
Balls down...
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Old 02-13-13, 12:48 PM   #1188
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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.
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Old 02-13-13, 12:49 PM   #1189
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2x20's in the mist. TSS steadily increasing and now back to September levels.
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Old 02-13-13, 12:54 PM   #1190
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...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.
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Old 02-13-13, 01:00 PM   #1191
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one pedal stroke at a time
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Old 02-13-13, 01:02 PM   #1192
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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.
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Old 02-13-13, 02:09 PM   #1193
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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.
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Old 02-13-13, 02:52 PM   #1194
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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.
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Old 02-13-13, 02:57 PM   #1195
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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.
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Old 02-13-13, 02:57 PM   #1196
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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.
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..
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Old 02-13-13, 03:01 PM   #1197
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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..
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Old 02-13-13, 04:17 PM   #1198
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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.
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Old 02-13-13, 04:19 PM   #1199
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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.
I believe that in everything but a TT that w/kg is only one factor to being successful.
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Old 02-13-13, 04:45 PM   #1200
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We will call him robo-wookie
Provided his nick-name is 'WR', wouldn't it make more sense to call him wookie-robo?

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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.
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.
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