Training Status??? (III)
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I accidentally found a 20% wall and discovered 500W is good for ~6mph haha
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First intensity of the season: 15" on/off intervals at lunch time. Le suck.
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More crit sim intervals today - 40 sec@120+%, 1:15@80% X 20
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Formerly fastest rider in the grupetto, currently slowest guy in the peloton
Formerly fastest rider in the grupetto, currently slowest guy in the peloton
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Quad is sore, mainly from heavy lifting earlier in the week but accentuated by lots of training. Going to have to take some recovery days.
I could be okay, but if I'm wrong and train that means a few weeks recovering and a few months to regain my power.
I could be okay, but if I'm wrong and train that means a few weeks recovering and a few months to regain my power.
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Haven't done a thing since Sunday as I have been hit with the flu, hard. This may interrupt my first race if it hangs on like I know it can. Ugh, what can you do though when 80% of the people you work with have it?
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Everyone is sick with something right now it seems. I got hit in the first round, so I'm finally getting better. This year was a banger for the flu, I don't remember it being this bad in my circle in a long time.
Ż\_(ツ)_/Ż
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My doctor finally prescribed advair and it's weird riding and being able to breathe. It's so much easier.
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I keep that option in my back pocket. So far the inhaler is working. Once it doesn't anymore, that's the next step. I want to stay away from steroids as long as possible.
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I have a drug store to combat my asthma in addition to a bunch of weird holistic methods that work (which studies sponsored by big pharma claim do not). When you've taken a few ambulance trips and have passed out from it, you tend to get desperate and look up every solution. Attacks these days are a mere annoyance rather than a threat.
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USA (SoCal, NorCal, AZ and...?) gets into serious racing about 2 months before the rest of the world - so it seems racing sick is part of the program.
What I don't know - and wish I did is if training through is better or if you should just completely take it easy. While I expect you may heal more quickly taking it easy, you have also lost 200 some miles in the legs.
What I don't know - and wish I did is if training through is better or if you should just completely take it easy. While I expect you may heal more quickly taking it easy, you have also lost 200 some miles in the legs.
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USA (SoCal, NorCal, AZ and...?) gets into serious racing about 2 months before the rest of the world - so it seems racing sick is part of the program.
What I don't know - and wish I did is if training through is better or if you should just completely take it easy. While I expect you may heal more quickly taking it easy, you have also lost 200 some miles in the legs.
What I don't know - and wish I did is if training through is better or if you should just completely take it easy. While I expect you may heal more quickly taking it easy, you have also lost 200 some miles in the legs.
headcold = train.
chest cold = do not train.
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I have a love/hate relationship with ZeCanon intervals.
https://www.strava.com/activities/244762599/overview
I love when im done, hate the actual intervals (at least starting with the third or fourth one)
https://www.strava.com/activities/244762599/overview
I love when im done, hate the actual intervals (at least starting with the third or fourth one)
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Ha that reminds me how much I hate that one u turn sign at the start of my hill! But it's like a switch that automatically starts the interval no matter how much I don't want to do it.
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And me being reminded of something reminded me about the coyote running across the road in front of my bike today. His buddy coyote was on the other side./RTT
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We used to have an orange grove on the crit course that a pack of coyotes used to hang at. Now they've built a warehouse, and I occasionally see a lone coyote with a 'wtf happened' expression on his face.
My quad is hosed. Not sore but tight with an occasional twitch when I walk or ride. One hour easy on the trainer. Hoping it resolves itself by the weekend.
My quad is hosed. Not sore but tight with an occasional twitch when I walk or ride. One hour easy on the trainer. Hoping it resolves itself by the weekend.
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JRA for like 90 minutes with some threshold work tossed in. Was going to do more threshold focus, but the route was full of stop signs/lights and cars.
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3 hours trainer, no particular workout except to ride harder when I felt like it. Decided not to do 4 hours.
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"...during the Lance years, being fit became the No. 1 thing. Totally the only thing. It’s a big part of what we do, but fitness is not the only thing. There’s skills, there’s tactics … there’s all kinds of stuff..." Tim Johnson
"...during the Lance years, being fit became the No. 1 thing. Totally the only thing. It’s a big part of what we do, but fitness is not the only thing. There’s skills, there’s tactics … there’s all kinds of stuff..." Tim Johnson
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Today I did a ~70min mtb ride at lunch, TSS estimate: 60
Yesterday was 2hrs of z/2 with 3 hard VO2 efforts up climbs.
Day previous was 2hrs with a 90min tempo interval - at a solid 80.7%
Tmrrw I will take the day off, and ride a solid weekend. Here's the plan:
Sat: Ride to and from group ride, should net 4-4.5hrs riding time with a lot of climbing
Sun: 2hrs z1/2, with 10+ sprints, some practice, some all out
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"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
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“Our data challenge the concept that short, high intensity exercise decreases immunity,” says Dr. Neil Walsh of Bangor University in Britain. Instead, “it appears that exercise lasting two hours or more decreases the immune response.”
...
Contrary to earlier test-tube studies, 30 minutes of intense running had no effect on immune response. In contrast, 120 minutes of slower running did spark a significant reduction in immune response. One theory is that prolonged exercise triggers a gradual rise in blood stress hormones such as cortisol, which in turn temporarily suppresses immune function. That dip explains why runners are more likely to catch an infection in the week immediately following a marathon. The results are consistent with previous studies on exercise and immune function, according to Dr. Peter Darlington, a professor in Concordia University’s department of exercise science who studies immunology.
...
Contrary to earlier test-tube studies, 30 minutes of intense running had no effect on immune response. In contrast, 120 minutes of slower running did spark a significant reduction in immune response. One theory is that prolonged exercise triggers a gradual rise in blood stress hormones such as cortisol, which in turn temporarily suppresses immune function. That dip explains why runners are more likely to catch an infection in the week immediately following a marathon. The results are consistent with previous studies on exercise and immune function, according to Dr. Peter Darlington, a professor in Concordia University’s department of exercise science who studies immunology.
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It's funny, I threatened to watch Boondock Saints but realized that watching movies makes time crawl if I'm psyched to ride.
I try to focus on the riding. Last night I mainly listened to music and put a muted bike clip in the background (a clip that's 3 hours long of a stage of the Tour, another clip that's 2-3 hours long of a stage of the Dauphine, some other stuff that weren't my own riding clips, and I'd skip to the better bits of the clips). I concentrated on pedal stroke, how the whole pedaling/riding action was going etc.
I'm skinnier than I was a couple months ago so I can sit lower on the bike (torso), I can pedal faster while in the drops, etc. I thought a bit about position on the bike - when I'm skinnier I can sit further back because my stomach isn't in the way, and it felt good to be in a "skinny" position for the first time since 2010. I tried to get into a rhythm then I'd check the computer to see what kind of rpm I was holding (102-103 rpm pretty consistently). I'd also put it in a big gear and check rpm while pedaling slow (53 rpm consistently).
To get better focus I'll close my eyes although last night I only did this for a few minutes at a time. On a longer ride (4-5+ hours) I sometimes ride for 20-30 minutes with my eyes closed, opening them only to get the next 4-7 minute song. Last night I only did 2-3 minute sections like that.
That makes the first couple hours go by almost automatically. I started getting tired yesterday, my legs were pretty fatigued because I did the first two hours pretty hard for me, and I tried to maintain the tempo in the third hour. I started fading hard so I stopped.
When I'm a little less psyched to ride I'll plan on watching a movie or something and that's when I have a 120w ride. Last night was 158w avg for 3 hours - to put it in perspective my lowest wattage races in 2014 were 160w, a really hard race where I can win is 180-190w (2010), and a "I can't sprint" race is 205-ish watts.
I try to focus on the riding. Last night I mainly listened to music and put a muted bike clip in the background (a clip that's 3 hours long of a stage of the Tour, another clip that's 2-3 hours long of a stage of the Dauphine, some other stuff that weren't my own riding clips, and I'd skip to the better bits of the clips). I concentrated on pedal stroke, how the whole pedaling/riding action was going etc.
I'm skinnier than I was a couple months ago so I can sit lower on the bike (torso), I can pedal faster while in the drops, etc. I thought a bit about position on the bike - when I'm skinnier I can sit further back because my stomach isn't in the way, and it felt good to be in a "skinny" position for the first time since 2010. I tried to get into a rhythm then I'd check the computer to see what kind of rpm I was holding (102-103 rpm pretty consistently). I'd also put it in a big gear and check rpm while pedaling slow (53 rpm consistently).
To get better focus I'll close my eyes although last night I only did this for a few minutes at a time. On a longer ride (4-5+ hours) I sometimes ride for 20-30 minutes with my eyes closed, opening them only to get the next 4-7 minute song. Last night I only did 2-3 minute sections like that.
That makes the first couple hours go by almost automatically. I started getting tired yesterday, my legs were pretty fatigued because I did the first two hours pretty hard for me, and I tried to maintain the tempo in the third hour. I started fading hard so I stopped.
When I'm a little less psyched to ride I'll plan on watching a movie or something and that's when I have a 120w ride. Last night was 158w avg for 3 hours - to put it in perspective my lowest wattage races in 2014 were 160w, a really hard race where I can win is 180-190w (2010), and a "I can't sprint" race is 205-ish watts.
__________________
"...during the Lance years, being fit became the No. 1 thing. Totally the only thing. It’s a big part of what we do, but fitness is not the only thing. There’s skills, there’s tactics … there’s all kinds of stuff..." Tim Johnson
"...during the Lance years, being fit became the No. 1 thing. Totally the only thing. It’s a big part of what we do, but fitness is not the only thing. There’s skills, there’s tactics … there’s all kinds of stuff..." Tim Johnson
Nonsense
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2hrs p mp pace today. On track for a 900tss week. Yay base training!