Training Status??? (III)
04-11-14, 02:58 PM
#9526
Powered by Borscht
Join Date: Jul 2005
Location: SoCal
Posts: 8,342
Bikes: Russian Vodka
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Hey man...we're not all bad....
Good group (16 people or so) ride last night with organized drills
. This is a ride a few of us do every Thursday and attendees range from recreational, but fit riders all the way up to Cat 2 racers. The guy that organizes the ride stresses fundamentals.
-Starts with 3 miles of high cadence drills. Break into groups of 3, then rotate through the 3 riders with 30-seconds of high cadence pulls (150+); work on maintaining relaxed and controlled upper body.
-Regroup to a 2x paceline with 30-40 second pulls. Maintain bar to bar and keep the group tight. This component heads out for 8 miles or so and then u-turns back in.
-U-turn to head back with 8 miles of a single rotating paceline. Goal is to be smooth, no gaps, and good communication.
-Finish up with 3 miles of hammering.
There are sprint points througought the route (which is completed along a closed length of road 30+ miles along a canal) and the pace can get quick. It sounds like a boring ride when it's written out, but it is a great time, great opportunity to learn to ride effectively in a group, and be efficient in a group.
Good group (16 people or so) ride last night with organized drills
. This is a ride a few of us do every Thursday and attendees range from recreational, but fit riders all the way up to Cat 2 racers. The guy that organizes the ride stresses fundamentals.-Starts with 3 miles of high cadence drills. Break into groups of 3, then rotate through the 3 riders with 30-seconds of high cadence pulls (150+); work on maintaining relaxed and controlled upper body.
-Regroup to a 2x paceline with 30-40 second pulls. Maintain bar to bar and keep the group tight. This component heads out for 8 miles or so and then u-turns back in.
-U-turn to head back with 8 miles of a single rotating paceline. Goal is to be smooth, no gaps, and good communication.
-Finish up with 3 miles of hammering.
There are sprint points througought the route (which is completed along a closed length of road 30+ miles along a canal) and the pace can get quick. It sounds like a boring ride when it's written out, but it is a great time, great opportunity to learn to ride effectively in a group, and be efficient in a group.
04-11-14, 03:57 PM
#9527
Senior Member
Join Date: Oct 2006
Location: Folsom, CA
Posts: 3,888
Mentioned: 32 Post(s)
Tagged: 0 Thread(s)
Quoted: 417 Post(s)
Likes: 0
Liked 3 Times
in
3 Posts
. It's nothing forced, if folks don't find benefit in it, they stop coming out. I'm just of the mindset that not every ride has to bash your brains in and i do enjoy working with a group efficiently at high speed. There seems to be a difference in race/race ride etiquette and functional group etiquette and it probably doesn't hurt to be moderately well versed in both. As I said initially, we have guys out that race and it is amazing to see how many higher level local racers that can't function fluidly in a non-race environment. At the end of the day, we're moving quick, organized, and have fun doing so. We also do take the opportunity to attack the crap out of eachother in some sections.
04-11-14, 04:29 PM
#9528
Senior Member
Join Date: Oct 2013
Location: Phoenix, AZ
Posts: 956
Bikes: Giant TCR, Giant Anthem, Felt CX
Mentioned: 9 Post(s)
Tagged: 0 Thread(s)
Quoted: 65 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I'm feeling guilty because I decided not to race one of the few road races left in our state tomorrow. I hummed and hawed about it all week but decided not to go due to cost, childcare issues, general laziness and distance (2 hour drive each way).
I haven't had an easy weekend for a while and I need to recover a bit and think about some races later this Spring/Fall.
Still, I do feel bad that there are so few road races and they need support. Next year I will plan out my season a lot better instead of trying All the races and wondering why I never feel fresh or prepared.
I haven't had an easy weekend for a while and I need to recover a bit and think about some races later this Spring/Fall.
Still, I do feel bad that there are so few road races and they need support. Next year I will plan out my season a lot better instead of trying All the races and wondering why I never feel fresh or prepared.
04-11-14, 07:14 PM
#9530
fuggitivo solitario
today must have been the hottest day of the year thus far, and i accidentally planned things so that i started doing one of my hardest workouts thus far at noon time. By the time i was done with the first part, i was pretty cooked by the heat, except i was to ride Z2 for another hour or so.
after i got home i had to cool off with an ice pack on my head and then took a nap. Felt better now, but it sure got unpleasant for a while
after i got home i had to cool off with an ice pack on my head and then took a nap. Felt better now, but it sure got unpleasant for a while
Last edited by echappist; 04-11-14 at 07:32 PM.
04-11-14, 07:55 PM
#9531
You blink and it's gone.
Join Date: Mar 2005
Location: Dundas, Ontario
Posts: 4,436
Bikes: Race bike, training bike, go fast bike and a trainer slave.
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
2hrs... Had intended on 1x10min steady state and 3x3min power intervals. Did the steady state, but the legs had no jump the 3min intervals so I just shut it down and finished up with some endurance to get home.
I find Friday's are never a good training day and I usually reserve them for recovery, but since I took Thursday off I thought I'd try to mix it up... Nope...
I find Friday's are never a good training day and I usually reserve them for recovery, but since I took Thursday off I thought I'd try to mix it up... Nope...
04-11-14, 08:29 PM
#9532
Senior Member
today must have been the hottest day of the year thus far, and i accidentally planned things so that i started doing one of my hardest workouts thus far at noon time. By the time i was done with the first part, i was pretty cooked by the heat, except i was to ride Z2 for another hour or so.
after i got home i had to cool off with an ice pack on my head and then took a nap. Felt better now, but it sure got unpleasant for a while
after i got home i had to cool off with an ice pack on my head and then took a nap. Felt better now, but it sure got unpleasant for a while
04-12-14, 11:06 AM
#9534
out walking the earth
Thread Starter
I have never said or implied that it was better before. Tell us what you are referring to. Again, the biggest barrier to entry is the fear of crashing. Ask anyone. Clinics only help that. And they are not a barrier to entry. You still get to raCe your first race. You just have to go through step one of a clinic first. The FUD in this thread is amusing.
Last edited by gsteinb; 04-12-14 at 11:28 AM.
04-12-14, 11:26 AM
#9535
Powered by Borscht
Join Date: Jul 2005
Location: SoCal
Posts: 8,342
Bikes: Russian Vodka
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
A little redemption today, put down decent power, had to lower the target a bit but was able to at least hit the last interval very strong.
Deciding about this LA circuit race tomorrow morning. I'll probably ride there, race and then ride home. Or maybe not...I'll see what I'm feeling like in the AM.
Deciding about this LA circuit race tomorrow morning. I'll probably ride there, race and then ride home. Or maybe not...I'll see what I'm feeling like in the AM.
04-12-14, 01:41 PM
#9536
**** that
Join Date: Dec 2006
Location: CALI
Posts: 15,402
Mentioned: 151 Post(s)
Tagged: 0 Thread(s)
Quoted: 1099 Post(s)
Liked 104 Times
in
30 Posts
Went out for the big group ride this morning, snapped a shifter cable a few minutes in.. good thing it didn't happen tomorrow during one of my crits!
It was 2 years old, never maintained.. not really surprising.
It was 2 years old, never maintained.. not really surprising.
04-12-14, 02:09 PM
#9537
Senior Member
Join Date: Oct 2013
Location: Phoenix, AZ
Posts: 956
Bikes: Giant TCR, Giant Anthem, Felt CX
Mentioned: 9 Post(s)
Tagged: 0 Thread(s)
Quoted: 65 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
I did a group ride today, used to do this one all the time but haven't been doing it much lately. Pace was chill and there was really only one "team" out on the ride, one member of that team was hella bossy and pretty much told everyone in the A group how to ride. Usually I don't like to be told what to do, but I was just out for an easyish ride today so nbd.
It was warm today too! I think the 90s and 100s are here to stay!
It was warm today too! I think the 90s and 100s are here to stay!
04-12-14, 02:50 PM
#9539
Senior Member
Join Date: Nov 2012
Location: Palm Desert, CA
Posts: 2,504
Bikes: Speedvagen Steel
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 429 Post(s)
Liked 248 Times
in
156 Posts
I took the opportunity to throw coachman's calendar out the window this week. Group of 16 fellow canucks from Quebec rolled into the area that I met last year and rode once with. I NEVER get to ride in a group so planning to take some vacation days this week to ride with them. Today we had a group of 11, did a nicely paced 63 miles with 4600ft of climbing. Gads I forgot what a difference group riding can make, felt pretty terrif. Invigorated me for training towards Page County.
04-12-14, 02:55 PM
#9540
Powered by Borscht
Join Date: Jul 2005
Location: SoCal
Posts: 8,342
Bikes: Russian Vodka
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
i've never maintained a shifter cable, you shifting like madhouse bro!
04-12-14, 03:24 PM
#9541
Not actually Tmonk
Join Date: Jun 2007
Location: San Diego, CA
Posts: 14,132
Bikes: road, track, mtb
Mentioned: 140 Post(s)
Tagged: 0 Thread(s)
Quoted: 2637 Post(s)
Liked 3,150 Times
in
1,658 Posts
4hrs z2.
madison workout tmrrw morning, then rest week next week! I may ride for 30min on the road before and after track practice, just too loosen my legs up a little.
madison workout tmrrw morning, then rest week next week! I may ride for 30min on the road before and after track practice, just too loosen my legs up a little.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
04-12-14, 03:29 PM
#9542
Senior Member
Join Date: Jan 2006
Location: Redlands, CA
Posts: 6,313
Mentioned: 31 Post(s)
Tagged: 0 Thread(s)
Quoted: 842 Post(s)
Liked 469 Times
in
250 Posts
2:30 hours of riding with some intervals mixed in. After a month of minor injuries and depleted efforts due to overtraining today was a big test to see if I was going forward or back. Set a new 1m wattage PR which felt pretty good.
33% Increase over my 2013 1m power. Its still a mediocre number, but its starting to look like something that can be effective in a race. Once my left ankle stops dropping when it gets a lot of torque that number should go up.
33% Increase over my 2013 1m power. Its still a mediocre number, but its starting to look like something that can be effective in a race. Once my left ankle stops dropping when it gets a lot of torque that number should go up.
04-12-14, 07:15 PM
#9543
Elite Fred
Join Date: Aug 2005
Location: Edge City
Posts: 10,945
Bikes: 2009 Spooky (cracked frame), 2006 Curtlo, 2002 Lemond (current race bike) Zurich, 1987 Serotta Colorado, 1986 Cannondale for commuting, a 1984 Cannondale on loan to my son
Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 60 Post(s)
Liked 42 Times
in
19 Posts
Riding with a former (like 20+ years ago) pro today at about 20 mph chatting away and we got passed by two guys. I didn't care, but I could see that he didn't like it.
After they passed us they slowed down a little. I have seen this movie before. Again, NBD. I was ready to let them go and enjoy their "victory". Jeez. I was hoping that they would ride a bit faster because we were on their wheels without trying and that sux.
But my riding partner was itchy and when the occasion occurred to pass he was leading the charge and led me out. Then I "droped the hamer" to get a huge gap with my riding partner in my wake and kept it going for a couple of miles.
It was not part of my training plan for the day, but it was good to know that the "hamer" is still in the tool box.
After they passed us they slowed down a little. I have seen this movie before. Again, NBD. I was ready to let them go and enjoy their "victory". Jeez. I was hoping that they would ride a bit faster because we were on their wheels without trying and that sux.
But my riding partner was itchy and when the occasion occurred to pass he was leading the charge and led me out. Then I "droped the hamer" to get a huge gap with my riding partner in my wake and kept it going for a couple of miles.
It was not part of my training plan for the day, but it was good to know that the "hamer" is still in the tool box.
04-12-14, 08:22 PM
#9544
Senior Member
An hour and a half recovery ride yesterday.
An hour and a half pretty easy today, first ride ever with HR.
Started out with a few minutes each at 120, 160, 200, 240, and 280 just to try to get the hang of how HR corresponds to power. Got a sort of broken (due to short descent) VO2 max effort in, noted the HR lag. It should be fun for a while having another metric to get accustomed to. Maybe it'll be useful some day.
Bike Ride Profile | Mt Eden near Los Altos | Times and Records | Strava
An hour and a half pretty easy today, first ride ever with HR.
Started out with a few minutes each at 120, 160, 200, 240, and 280 just to try to get the hang of how HR corresponds to power. Got a sort of broken (due to short descent) VO2 max effort in, noted the HR lag. It should be fun for a while having another metric to get accustomed to. Maybe it'll be useful some day.
Bike Ride Profile | Mt Eden near Los Altos | Times and Records | Strava
04-12-14, 09:08 PM
#9545
fuggitivo solitario
My friend/former teammate is racing cat 4/5, also wearing a Columbia University kit. What's team/ what does your bike look like?
I took the opportunity to throw coachman's calendar out the window this week. Group of 16 fellow canucks from Quebec rolled into the area that I met last year and rode once with. I NEVER get to ride in a group so planning to take some vacation days this week to ride with them. Today we had a group of 11, did a nicely paced 63 miles with 4600ft of climbing. Gads I forgot what a difference group riding can make, felt pretty terrif. Invigorated me for training towards Page County.
04-12-14, 10:38 PM
#9546
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
90' of SST. 109tss. Felt like work without being completely draining.
04-12-14, 11:07 PM
#9547
Senior Member
Join Date: Nov 2012
Location: Palm Desert, CA
Posts: 2,504
Bikes: Speedvagen Steel
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 429 Post(s)
Liked 248 Times
in
156 Posts
cat 3/4. I'm lone-wolfing/maraudering, but i'll be wearing a Columbia University kit. My bike should be distinctive as it has pink handlebar tape.
My friend/former teammate is racing cat 4/5, also wearing a Columbia University kit. What's team/ what does your bike look like?
Skyline drive climbing?
My friend/former teammate is racing cat 4/5, also wearing a Columbia University kit. What's team/ what does your bike look like?
Skyline drive climbing?
Yes on the skyline riding, if all goes well we'll ride a chunk of it on Tuesday or Thursday. Surprisingly I've been living here for 4 years and have yet to do any part of Skyline
04-12-14, 11:31 PM
#9548
**** that
Join Date: Dec 2006
Location: CALI
Posts: 15,402
Mentioned: 151 Post(s)
Tagged: 0 Thread(s)
Quoted: 1099 Post(s)
Liked 104 Times
in
30 Posts
An hour and a half recovery ride yesterday.
An hour and a half pretty easy today, first ride ever with HR.
Started out with a few minutes each at 120, 160, 200, 240, and 280 just to try to get the hang of how HR corresponds to power. Got a sort of broken (due to short descent) VO2 max effort in, noted the HR lag. It should be fun for a while having another metric to get accustomed to. Maybe it'll be useful some day.
Bike Ride Profile | Mt Eden near Los Altos | Times and Records | Strava
An hour and a half pretty easy today, first ride ever with HR.
Started out with a few minutes each at 120, 160, 200, 240, and 280 just to try to get the hang of how HR corresponds to power. Got a sort of broken (due to short descent) VO2 max effort in, noted the HR lag. It should be fun for a while having another metric to get accustomed to. Maybe it'll be useful some day.
Bike Ride Profile | Mt Eden near Los Altos | Times and Records | Strava
04-13-14, 01:00 AM
#9549
Senior Member