beatlebee 

3 sets of 30” full bore followed by 30” rest for 6 reps with two minutes between sets. Finally looked up the ewang chart for my shorter interval numbers and I really need a lot more focus on these workouts.

mattm

2 hours of recovery and a tad of z2.

Feeling stronger. Sweet.

It's crazy how riding, racing, and training actually works!!

jsutkeepspining

2 hours 1800 kjs. feels nice bro. z2 w/ some low cadencey things.

Fat Boy

Man, kid, your z2 is not the same as my z2. That's ~50% higher than the energy I burn for 2 hours of z2.

jsutkeepspining

don't i weigh nearly 30 lbs more than you. you're like 120 lbs.

jsutkeepspining

z2 is about all i got going right now, so don't worry and i can only really ride for sub 4 hours comfortably at the moment. i don''t like this "gaining back fitness crap". it just sucks

thechemist

34miles in to work post crash. Felt pretty good and pushed it a bit. Heart rate stayed low.

15mph headwinds for the ride home so it should be a good workout.

rbart4506

Typical April crap moved in so I hit the trainer for some simulated climbing repeats...8x6min, all at a nice steady wattage. Last couple hurt like a bugger!

Would have much rather done those outside, but you do what you gotta do...

thechemist

Are your 1/2 races as a junior the same mileage as I see down here? Seems most those guys RRs are ~70 miles give or take.

mike868y

a 70 mile 1/2 race will be a lot less than 4 hours, so jks should be fine!

Fat Boy

I'm 145, so only spotting you 5 lbs or so. You've just got more legs than I do by a good bit.

Creatre

Weaksauce. I did 2400kj in 3hr Monday @ z2 and I weigh 136lbs (~3.6w/kg average).

Though technically with my FTP its showing me riding almost all z3 during that ride. I wish my coach would let me test my FTP at some point.

shovelhd

What broke?

jsutkeepspining

i rode z2 on saturday and got 3600 kj's for 4 hours , i might be fat, but w/kg i think we're nearly identical

also yesterday's ride was indoors, i normally get distracted and go hella easy inside. it's hard to focus for that long.

Creatre

I can't do more than 30 minutes inside. It's like suicide to me.

jsutkeepspining

yeah you get used to it when you have to. riding steady is easy after about ten minutes when ur body just adapts to the effort. the first five minutes on the trainer are the worst.

rbart4506

Yup...After a solid 4 weeks of outdoor training with the first 10days in Georgia I was forced inside again...

It's not something I like, but when you live in the north end of the continent you really don't have much choice...

shovelhd

fify

jsutkeepspining

+1000000

shovelhd

I gotta do 90 minutes of tempo on it tomorrow night. The excitement starts now.

rbart4506

hahaha...I have only 40min planned for Saturday and right now the weather keeps swinging between crap and full on crap!

Fat Boy

Rollers are better than the trainer, IMO. Do I enjoy riding them, no. Do I do it when I have to and it's OK, yes. Put on some music and daydream about racing. Hell, that's how I spend plenty of my day anyway.

sstang13

1. Losing weight increases w/kg, yes, but does it at all help your power? Just wondering. Like or example is you loose 10 pounds, not only will you climb faster but you will also be able to put out more effort on the flats?

2. Ive had ~5 months on the trainer and probably April as well based on what rbart said. You NEVER EVER get used to the trainer, you brain only dies a little more each time and you become less aware of it. I have 7 hours planned for the weekend..I'm going outside if there is anything but snow, ice, and lightning.

rbart4506

I don't know, I get use to the trainer and make gains on it for sure...

I'm riding better now then the fall and that's on a large dose of 8-12hr trainer weeks...

Again, you do what you gotta do!

SS, Saturday is looking ok and Sunday early...If Saturday is dry I shall ride outdoors until I fall down

Next week is a recovery week...

Creatre

Technically no, effort would be the same on the flats, but any time you accelerate it makes a difference. Also may have a lower cdA so better aerodynamics with less weight.

I always ride much stronger when I'm leaner though. But maybe it's just because I also get super lean at the same time I'm getting super strong. BTW I only ever fluctuate about 5 lbs, so results may vary.