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Old 04-15-13, 11:16 AM   #2426
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After my last 1 minute all out effort i nearly crashed my bike at a bagillion mph. ****'s hard, and a big gust of wind caught me at the wrong time.
1 minute efforts seem to give me an acute case of Tourette's Syndrome.
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Old 04-15-13, 11:47 AM   #2427
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No chain day today. Pulled a 45 minute avg power that I haven't seen in a 20 minute test for 3 years. Felt like high tempo.

Maybe my PowerTap is on the fritz. Speed was good too though...
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Old 04-15-13, 11:54 AM   #2428
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What's your over/under recipe. I just read Carmichael's and it pissed me off when it got to "then ramp up your effort to the max you can sustain for one minute before returning to Steady State." Does nobody understand what a max one minute effort is? You only get one.
Really? Maybe my memory is failing, but I thought Carmichael's OU intervals were a minute at just above threshold followed by two minutes at around 92-95%, repeated a varying number of times to make a set.
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Old 04-15-13, 12:05 PM   #2429
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Really? Maybe my memory is failing, but I thought Carmichael's OU intervals were a minute at just above threshold followed by two minutes at around 92-95%, repeated a varying number of times to make a set.
http://www.bicycling.com/chris-carmichael/no-excuses
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Old 04-15-13, 12:10 PM   #2430
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much needed recovery day = spin on the rollers and swim.
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Old 04-15-13, 12:11 PM   #2431
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Weird. It's a while since I read his time-crunched training program, but I'm pretty sure the OU intervals he describes in there were not those in this article.
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Old 04-15-13, 12:22 PM   #2432
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I also remember his OUs being like the crisscross intervals in the sticky, above and below LT.

But either way, "then ramp up your effort to the max you can sustain for one minute before returning to Steady State" makes sense as long is you leave in the context of still being able to return to Steady State. IE, I can do a 600w minute and die, or I can do a 450w minute and return to Steady State. He's talking about the 450w minute.
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Old 04-15-13, 08:07 PM   #2433
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1:40 at a very easy pace. Nice to get out. 1 minute efforts are terrible. I hate them. People say "It's only 1 minute, it can't hurt that much", but they don't realize that when you're going at your max, it's something different..
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Old 04-15-13, 08:26 PM   #2434
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1:40 at a very easy pace. Nice to get out. 1 minute efforts are terrible. I hate them. People say "It's only 1 minute, it can't hurt that much", but they don't realize that when you're going at your max, it's something different..
You're thinking too much about it. When doing them I just repeat in my head, "Don't think - just do." Pedal out of the saddle as long as you can. Yes, they hurt. They're supposed to. There's a comfort in them in that even if your numbers aren't all that great, if they hurt the right amount, then you're doing them right. Don't worry about pacing or hitting a power bogie. Just do. I look at the average power number about 58-59 seconds in just to see what it is. That's all you need to do.
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Old 04-15-13, 08:28 PM   #2435
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I rode easy for 30 minutes. I kept the cadence around 100 and the power not much higher...basically just tried to get the legs moving and feeling normal.
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Old 04-15-13, 08:36 PM   #2436
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You're thinking too much about it. When doing them I just repeat in my head, "Don't think - just do." Pedal out of the saddle as long as you can. Yes, they hurt. They're supposed to. There's a comfort in them in that even if your numbers aren't all that great, if they hurt the right amount, then you're doing them right. Don't worry about pacing or hitting a power bogie. Just do. I look at the average power number about 58-59 seconds in just to see what it is. That's all you need to do.
I think too much about everything.. I don't have a power meter so no power numbers for me but no matter how much I try, I can't get that stupid speed number out of my head. I've decided to just let that come with experience though. I need better mental toughness when it comes to anything anaerobic
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Old 04-15-13, 09:03 PM   #2437
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Really? Maybe my memory is failing, but I thought Carmichael's OU intervals were a minute at just above threshold followed by two minutes at around 92-95%, repeated a varying number of times to make a set.
Chas is right, but the times can vary - e.g., four minutes under/two minutes over. Also, there's no set proportion; in his book, one of the workouts is 3 sets x 12 minutes of 2U/2O.
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Old 04-15-13, 09:27 PM   #2438
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hour easy. legs felt nice. 100 rpm average on the rollers.
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Old 04-16-13, 08:56 AM   #2439
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90 minutes including 8 minutes around 380w last night to get home before the sun set.
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Old 04-16-13, 09:06 AM   #2440
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Well I feel I can now contribute.
1 hour, spin bike, 110 rpm, sweating like a fat kid eating cake...
Getting the legs ready for a gym beatdown tonight...
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Old 04-16-13, 09:51 AM   #2441
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I think too much about everything.. I don't have a power meter so no power numbers for me but no matter how much I try, I can't get that stupid speed number out of my head. I've decided to just let that come with experience though. I need better mental toughness when it comes to anything anaerobic
Ya, well, join the club. The better riders have the ability to disconnect their brains from their bodies to some extent. It's a learned trait. Same way you get to Carnegie Hall, son, practice.
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Old 04-16-13, 09:56 AM   #2442
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Ya, well, join the club. The better riders have the ability to disconnect their brains from their bodies to some extent. It's a learned trait. Same way you get to Carnegie Hall, son, practice.
Correct and always remember that when you are really suffering almost everyone around you is as well. Sometimes it is the ability to suffer those extra few seconds that will make the difference between victory and defeat...
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Old 04-16-13, 11:13 AM   #2443
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Correct and always remember that when you are really suffering almost everyone around you is as well. Sometimes it is the ability to suffer those extra few seconds that will make the difference between victory and defeat...
I've gone up climbs saying to myself, "You've done the training. Rely on it. No one is going ride away. They can't." Just about the time I want to explode, the pace will let up a tick. It's kind of a faith thing. I've you've put the work in the bank, it will be there when you need it. Either that, or you'll get blown out the back like a snot-rocket.
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Old 04-16-13, 11:14 AM   #2444
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Just did kettlebells. Now going to the airport.
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Old 04-16-13, 11:45 AM   #2445
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Ya, well, join the club. The better riders have the ability to disconnect their brains from their bodies to some extent. It's a learned trait. Same way you get to Carnegie Hall, son, practice.
I remember this from last year. It was a glorious few weeks. I would get to the top of a climb with the A group and then just for fun stomp the pedals for another 10" to really blow it apart. The Acid felt so good.

I can't wait to get back to that.
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Old 04-16-13, 01:07 PM   #2446
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New coach says this is a rest week, no efforts allowed of any kind. He knows me well enough to emphasize "no efforts" strongly.

Problem is I live on a cliff. I went for a leisurely cross ride through the Gunks today and it was an interesting lesson in how slow you can go on a bike without falling over. For long stretches I was climbing at less than 2 mph. I live on top of a hill, my best time up the hill is 5:15, today was 11:50.

This is definitely a learning experience!
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Old 04-16-13, 01:33 PM   #2447
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I've gone up climbs saying to myself, "You've done the training. Rely on it. No one is going ride away. They can't." Just about the time I want to explode, the pace will let up a tick. It's kind of a faith thing. I've you've put the work in the bank, it will be there when you need it. Either that, or you'll get blown out the back like a snot-rocket.
Did this on Saturday. I got dropped in a crosswind but I said to myself "F this. They can't drop me. I've worked too hard this spring." So I put my head down and turned some pedals. Lucky for me the road turned into the wind and there was a little rise so the field all kind of sat up and I was able to claw my way back on.
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Old 04-16-13, 01:35 PM   #2448
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New coach says this is a rest week, no efforts allowed of any kind. He knows me well enough to emphasize "no efforts" strongly.

Problem is I live on a cliff. I went for a leisurely cross ride through the Gunks today and it was an interesting lesson in how slow you can go on a bike without falling over. For long stretches I was climbing at less than 2 mph. I live on top of a hill, my best time up the hill is 5:15, today was 11:50.

This is definitely a learning experience!
Welcome to the world of structured riding. I have a rest week this week too. Lots and lots of z1. You get used to it and it really really works. I snap out of these rest weeks with some serious fitness and form after hard training or racing blocks.
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Old 04-16-13, 02:33 PM   #2449
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Ya, well, join the club. The better riders have the ability to disconnect their brains from their bodies to some extent. It's a learned trait. Same way you get to Carnegie Hall, son, practice.
I actually used to good at never giving up no matter the ride or pain but I've slowly grown worse and worse at it

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Correct and always remember that when you are really suffering almost everyone around you is as well. Sometimes it is the ability to suffer those extra few seconds that will make the difference between victory and defeat...
I thought about all of the posts on BF as I was dangling on the back of the pack in my first race this season about how those surges in races don't last the whole time and if you can just make it through and hang on then it'll all slow down, too bad it didn't work..

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Did this on Saturday. I got dropped in a crosswind but I said to myself "F this. They can't drop me. I've worked too hard this spring." So I put my head down and turned some pedals. Lucky for me the road turned into the wind and there was a little rise so the field all kind of sat up and I was able to claw my way back on.
I have a teammate (ex-teammate) who's racing with Lotto in Europe and in one race he was in the lead group but dropped off the wheel a little bit and then managed to get back on. This was many kilometers into a hard race. His coach told him he wasn't trying hard enough...this is because once you get dropped, you're done. That's it. Because if you are able to catch back on then it means that you obviously had enough energy to catch up, so you should have been able to stay on right? Just something to consider next time you're in a situation when you're about to blow.
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Old 04-16-13, 02:42 PM   #2450
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I have a teammate (ex-teammate) who's racing with Lotto in Europe and in one race he was in the lead group but dropped off the wheel a little bit and then managed to get back on. This was many kilometers into a hard race. His coach told him he wasn't trying hard enough...this is because once you get dropped, you're done. That's it. Because if you are able to catch back on then it means that you obviously had enough energy to catch up, so you should have been able to stay on right? Just something to consider next time you're in a situation when you're about to blow.
Maybe.
Maybe they slowed down.
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