TheKillerPenguin

Hey ITT/stage race guys, how often do you touch your tt bike? I'm thinking of riding it 1x/wk and trying to do it on LT days, the idea being I'll actually be able to adapt my position for full power. Is that too much or too little, or just right?

gsteinb

rule of thumb: if you have to ask it's not enough

mattm

I ride mine every day.

hack

I'm a far cry from being a TT guy or a stage race guy, but I ride mine 1-2x per week with one daying having some effort. If it's 2x per week the second day is a recovery ride or something light like that.

shouldn't you be riding it now or close to now?

Doge

SDSR is not a TT bike course - just a TT course.

BTW - I expect 2 min power for the kids winning the Cat 2 SDSR TT is in the 7W/kg range

globecanvas

It's a 2K TT?!

Wylde06

Just the thought of 7w/kg for 2 minutes makes me want to puke a little bit

gsteinb

+1

Doge

No. Maybe I misread. Two min power from last page discussion. I was looking at power and what I knew of that course and other kids that have done it. The best juniors are in the 7W/kg range.

TheKillerPenguin

I thought that course was like 4mi uphill?

Doge

I was responding to this And also looking at that TT data.

mattm

4.2 mi uphill yeah.

winners are around 15-16 mins. I wouldn't think anyone would hit a 2' pr if they were pacing right, then again for someone like adrien costa 7.7 w/kg might not be a pr.

i just want to get to the fun part - the rest of the stages!

gsteinb

...

furiousferret

Glendora Mountain Road, my backyard (the front yard is Onyx and Oak Glen).

Welcome to the jungle ese's.

Ygduf

do your throats develop calluses from sucking down this nasty air? holy crap, my throat is like, bleeding.

furiousferret

Things are really starting to dry up and there's a lot of gunk in the air. My asthma is better in this dry environment but when I go up to visit relatives in Santa Cruz and Pacifica, I can notice the difference. Its not as bad out here but far from clean. GMR is sock in the middle of the valley were crap / smog just gets stagnates.

LMaster

Sounds about right, one of my teammates had a good run today in 16:07, think he said that was good for third.

That's some pretty serious power to be running something like that in 15's or 16s. Gotta be getting close to 6w/kg or just over.

hubcyclist

45 mins with 4x45" openers. Looking forward to embarrassing myself out there tomorrow!

mike868y

^you've been working hard, have confidence

TheKillerPenguin

NP for a 2:42 long race was 3.9w/kg, which is kind of neat. 205TSS today. More racing tomorrow. Racing = best training! Woooo

bmcphx

Lost contact with the group today because of mechanicals, but did an altered version of the ride anyway. 5 minute efforts, sort of felt like exploding when my HR hit 196, the highest I've seen in 3 years.

Wylde06

2x20 @ 100%. Actually felt pretty good. Also, first set of 20 minute intervals this year..been doing 15 or less but for some reason today decided to do 20 minutes.

hack

For the week:
10:30
710 TSS
~200 miles

Today was a nice little loop with some roads frequented by the Tour of California. Still a bunch of residual paint out there with cheers for Wiggins.

TheKillerPenguin

Right and proper toasted. Unless eating like 5 burritos counts as training, today is off.

TMonk

Today is off for me as well, as was yesterday, and probably the next 10-14 days... I get to join the injured club, with a gold or platinum level membership.

I done thrown my back out again, this is the third time in one year. It's pretty severe too, can't stand up straight, had to go home from work. Ugh.

I really need to spend some time thinking about long-term back health by hamstring flexibility and core strength. I'm really good at being diligent and sufficient with recovery when I'm injured, but then I fall back into my old routne, which clearly isn't enough.

For starters, I'm thinking core work 2x/week and stretching everyday, esp. hamstrings, is going to be necessary for me to maintain a reasonable training load over time. Instead of stretching thoroughly ~4x/week, I'm thinking that a brief session after every ride and/or everyday is warranted, with a more extended session 3x/week.

I'm headed out now to the drug store to buy some hot/cold packs, hopefully one of those re-usable ones. Getting in and out of the car is going to be a pain though.