Fat Boy

Then again it might... Honestly, I've done exactly one of these tests and I don't plan on doing another. I would much rather spend the addition 17 minutes and come up with a 20 minute power number to work off of. It is probably a good thing to do once in a while as suffer training, but man, it sucks.

As far as suffer training goes, WRI's are no walk in the park, but I think they are very effective. I do these every once in a while, but I haven't developed the hate for them that I have that 3-minute test.

waterrockets 

I should probably re-visit the 3-minute test. It's been a while. I settled on the MAP test as my favorite, because of the consistency. The 20' stuff still seems to vary too much based on how I feel, wind, and how I pace. 3' and MAP are rigid as far as targets go, so there's no room for my brain to get in the way. They both involve complete and utter failure, and the really rough patch is about 2' long for both of them. Hmmm.

The 3' does suck though. Still, there's something about that 2:00 - 2:15 bit though, where the suffering just kind of ends. It's like, "Well, yeah, I can ride at threshold for 45 seconds. Duh."

Jandro 

You make it sounds so appealing. I can't wait!

1:30' this morning. Equal parts tempo, threshold, and vo2max (lots of climbing - 2,600ft in 23mi). Legs feel pretty dead after yesterday's intervals.

I've pretty much concluded I'm not getting enough protein in my diet. Especially right after workouts. Ordered some whey protein powder and a blender bottle from the 'Zon. I feel sorry for my gf.

waterrockets 

The 3' thing isn't all that bad. It's just a lot of discomfort to put yourself through on purpose. It's certainly made me rethink sitting up in race breaks.

Ygduf

Why, did she read you abbreviating amazon as 'Zon?

misterwaterfall

Saving 2 key strokes brah. Or maybe he wanted it to sound like a place we've never heard of. He is a hipster and has to keep up his street cred

Ygduf

I rode with him and while he did smell exceedingly of hipster, I didn't think he was _that_ kind of hipster.

shovelhd

That was yesterday's workout for me. I need to get me one of those huge ass floor fans. Tonight it's high rpm work, strength and a little tempo. Day off tomorrow.

revchuck 

I came to the same conclusion about myself, and spoke with my coach about it yesterday. She recommended rice protein rather than whey; she said it digests more quickly than whey and doesn't have the gas issues. She also noted pea protein as another possibility. I didn't know either existed. They're mainly marketed toward vegans, which I'm not.

misterwaterfall

This sounded wrong to me(the rice part) so I did some digging:

Protein Absorption Rate (g/hour)

Raw Egg Protein 1.4
Cooked Egg Protein 2.9
Pea Protein 3.5
Milk Protein 3.5
Soy Protein Isolate 3.9
Casein Isolate 6.1
Whey Isolate 8-10
Tenderloin Pork Steak 10.0
source: https://www.bodyrecomposition.com/nut...on-part-2.html

While rice is not on the list, it does have a PDCAA level of .47 meaning it is not a complete protein. Most sources that I found had it's digestion rate somewhere in the middle between Pea and Soy.

Also, if you're getting GI issues it might be due to the quality of supplement rather than the type

jsutkeepspining

2x20 sst in da rain.

valygrl

You guys are all still doing structured training and I'm in the JRA part of my year. Am I doing something wrong?

On another note, I've hired a coach. A real one. So structure will be coming my way pretty soon.

jsutkeepspining

i'm starting my base phase, and i have limited time during most school days due to other commitments. I do my little sst work during the week, then do 8+ hours of z2 on the weekend. It works pretty well.

shovelhd

I am in a mixed JRA/structure mode until the end of the month, when the good stuff starts. Trainer life. Wahoo.

revchuck 

I'm doing LSD (not the Timothy Leary kind) which seems to be sorta structured JRA. Cool news on the coach!

Racer Ex 

I do not handle whey protein well. Soy seems to be better. But damn son, I do like the pork chop.

What I've read is that eggs have the most "complete" protein. If Enthalpic (or another big brain) is listening, I'll defer to his big brain on whether this is true or not, and if it is, if it's worth discussion.

globecanvas

We got one of those smoothie making blenders about 6 months ago. I know many people who get them turn into annoying proselytizers... and I'm no exception! It is very easy to choose the right mix of foods when you're tossing everything into the same jug. On normal days it's fruits and veggies and raw eggs. On days where I need extra fuel it's bananas, raw oats, peanut butter, and raw eggs. The eggs are completely inoffensive mixed in with everything else. Between that and the kids' breakfast we're going through a carton of eggs almost every day.

mattm

1.5 hours partially in the dark. Short sleeves, no gloves, lovin it!!

WKO will tell me what zones I was in but hopefully mostly z2.

hack

7 mile warm-up
22 mile group ride - quick paceline
7 mile cool down

aaronmcd

It has been nice and warm the past couple days. Too bad I don't have a bike!! On the bright side, I have felt REALLY good and have been in a REALLY good mood the last few days. Maybe I just needed more than the usual 1 or 2 rest days. Or maybe it was finally getting sleep after vegas tired me out. Or a bit of both. You have an extra bike I can borrow for the weekend?

mattm

I've got a spare frame, 55cm, yeah. Needs parts tho.

mattm

I hate it when WKO tells me the truth.. out of the 7.5 hours so far this week, only about 2 have been in the z2 power zone.

And 2 hours coasting!!

ovoleg

my type of ride!

Creatre

Should probably look at the data on the ride instead of after so you can make sure you are doing it right. Because either your RPE or power zones appear to be off.

Creatre

3hr in the dark on wet roads last night. Legs didn't really feel good until about 2 hours in, not sure what was up with that.