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Originally Posted by rideaz
(Post 17728594)
Pain and suffering are guaranteed! :-)
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just finished a 4x7... group ride tomorrow morning
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Originally Posted by spdntrxi
(Post 17729841)
just finished a 4x7... group ride tomorrow morning
https://app.strava.com/activities/286581969 I didn't think cutting the rests between from 7 min to 5 min would have made that much of a difference. It did. The 4 minute rest killed me, the last effort was super tough. |
Originally Posted by TMonk
(Post 17726063)
I took a pretty hard spill this morning, 40-45mph, flying down Balboa Ave.
I'm a lucky man - no breaks or head injury. Lots of road rash, both arms and legs, and a heavily bruised left hip/glute - thankfully it was not fractured. My (training) bike is fairly damaged, and I did get to ride in an ambulance, although I was totally coherent and calm when I spoke to the paramedics. It (going to the hospital) just felt like the right thing to do. Tough break for me - right as I felt ready to train after ~2.5 weeks mostly off due to a back injury, this happens. When it rains it pours. Also, the mtb that I had planned on purchasing with tax return money is going to co-pays and bike components. I'm not entirely sure how it happened; I was flying down the hill and changing lanes when I lost control of the front wheel. I may have hit a pothole or merely skimmed the edge of those little reflector things at a wrong angle. Regardless, I remember NOT looking forward when I lost control, but looking over my left shoulder at traffic... lesson learned there: Look at the road when you have lateral momentum. +1 on keeping eyes out front. My very last fall was because I was checking back for traffic and basically ran into my teammate that had been sprinting just a few seconds before and then slowed hard to 15 mph when he caught up with our teammates. |
Originally Posted by carpediemracing
(Post 17729879)
I did my 4x7 yesterday but we were scrambling to leave. I shortened the warmup to 5 min, the rests between each effort to 5 min, and the last rest was 4 min. I was suffering pretty bad in the last effort. Almost zero warm down. I was on Zwift but no sprints for the green, no joking around. My KOM on Zwift was 1:50-2:00 or so each time (I used whatever boosts I had each time). Real wattages as reported by the SRM (vs zPower, which are down about 40-50w) were 245w, 238w, 232w, 227w, goal wattage 217-248w.
https://app.strava.com/activities/286581969 I didn't think cutting the rests between from 7 min to 5 min would have made that much of a difference. It did. The 4 minute rest killed me, the last effort was super tough. |
With todays race cancelled due to lack of entrants, a bunch of us decided on little group ride. First day of the year they want it to reach 80 degrees!!!
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Originally Posted by spdntrxi
(Post 17729937)
yeah sometimes I'm pressed for time too... 15m warmup is entirely too long for me... because my group rides have been very spirited lately.. I aimed for the low end of my wattage.. instead of the upper.
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Originally Posted by ShutUpLegs
(Post 17730468)
With todays race cancelled due to lack of entrants, a bunch of us decided on little group ride. First day of the year they want it to reach 80 degrees!!!
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Originally Posted by ShutUpLegs
(Post 17730468)
With todays race cancelled due to lack of entrants, a bunch of us decided on little group ride. First day of the year they want it to reach 80 degrees!!!
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Just found out I'll be spending the summer in Fort Collins, CO.
Looking forward to seeing what 3 months of altitude will do, and how I'll retain it when I come back east again in the fall. Also, just hit a new 10min max. |
Couldn't make any of the local group rides due to my wife's work schedule and kid duties so I went out early and slayed myself with VO2max intervals. I have identified some weaknesses. And I am very, very tired.
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Welcome to the front range! Try to schedule a race that first week you get back home. You're definitely superman for a little while, but it doesn't last long.
Originally Posted by Duke of Kent
(Post 17730811)
Just found out I'll be spending the summer in Fort Collins, CO.
Looking forward to seeing what 3 months of altitude will do, and how I'll retain it when I come back east again in the fall. Also, just hit a new 10min max. |
Did an hour on the trainer today with the basement door open so I could breathe the warm spring air. I kept it between 120-140 watts as instructed. My legs and lungs felt surprisingly good considering the two weeks off and all the trauma. I had to sit straight up a lot as it was hard to hold myself up with one arm but I made those commercial intervals. After that I took a shower with a bag over the splint and have been enjoying springtime outside my screen porch. I will try another hour tomorrow or Monday.
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SoYoCo, which is more like a small circuit race about 2.5 miles per lap. With Battenkill today and Lower Providence tomorrow I think people just chose not to make the drive for those non local racers. It's a shame as it was a BAR race and one of the few non crits around
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Originally Posted by shovelhd
(Post 17731234)
Did an hour on the trainer today with the basement door open so I could breathe the warm spring air. I kept it between 120-140 watts as instructed. My legs and lungs felt surprisingly good considering the two weeks off and all the trauma. I had to sit straight up a lot as it was hard to hold myself up with one arm but I made those commercial intervals. After that I took a shower with a bag over the splint and have been enjoying springtime outside my screen porch. I will try another hour tomorrow or Monday.
meanwhile 90% of dudes can't be bothered to exercise at all. race or not after you heal up, seems like you've got it pretty figured out. |
rode down to the Sac River Ride, did the Sac River Ride, rode home. 5-ish hours, 300 TSS.
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Spectrum Ride. Fun, fast, working hard. Pulled a solid 3 minutes up the first hill, bridged a gap later, ~10 minutes in a painfully fast break, tried to sprint but got 3rd, chased an RV for a couple miles, led out the final sprint so someone would catch that guy trying to solo it from a minute out.
Followed it up with a drive to the beach with the wife and a dip in the ocean. |
2 hours z2, before flying out to the game. Going to keep doing z2 rides until they stop feeling like a HC Climb and actually feel easy.
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I did the Hillside RR yesterday. It was tough, not only because it was hot, windy and had 3 long climbs, but mostly because I am in crit shape! I suffered on the last climb but it was so much fun to be in a road race again!
Oh, and I won because I was the only one signed up in my Cat (but they combined fields for the race) so I guess I was also last! |
^^ that's funny, winning and last at the same time.
I rode my TT bike with my brand new Di2 Ultegra drive train - sooooo awesome, shift from anywhere! 2.5hrs lots of z3, I'm tired! |
Monster Gran Fondo action today, like 4hrs or whatever probably.
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On the heels of yesterday's race I knocked out 5 minutes of 370 after two hours of assorted intervals and tempo work. That bodes pretty well for a fresh 400+. Would have to drop a couple of pounds to crack 6.0 though.
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Originally Posted by gsteinb
(Post 17732696)
On the heels of yesterday's race I knocked out 5 minutes of 370 after two hours of assorted intervals and tempo work. That bodes pretty well for a fresh 400+. Would have to drop a couple of pounds to crack 6.0 though.
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6x4 windy vo2, legs felt surprisingly good..so I went for it
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Originally Posted by Ygduf
(Post 17732897)
on trainer?
Does it matter? Yes. Would have liked to get outside, but had a very small window today to get ready for our open house. |
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