Next Ride log 2015...
#1
Senior Member
Thread Starter
Next Ride log 2015...
Floundering around to figure out what's next...
Thinking about focusing on riding during peak riding seasons and lifting during ebbs...
Yeah looked at Garmin history and there's 2 gaps a year. During the extreme heat of summer and December - January... Though 2 injuries account for the 2 winter gaps.
Well,
Rainy week. Lots of errands and parental responsibilities.
So a good upper lift on Tuesday
hspl row
3x10x360
hspl decline
3x10x270
hspl shrug
3x10x270
hspl incline
3x10x270
hspl pullover
3x10x360
And lower on on Thursday
Deads
3x5x315
2x3x405
500
500
hspl v-squat
3x5x270
3x3x360
2x3x450
2x2x540
Thinking about focusing on riding during peak riding seasons and lifting during ebbs...
Yeah looked at Garmin history and there's 2 gaps a year. During the extreme heat of summer and December - January... Though 2 injuries account for the 2 winter gaps.
Well,
Rainy week. Lots of errands and parental responsibilities.
So a good upper lift on Tuesday
hspl row
3x10x360
hspl decline
3x10x270
hspl shrug
3x10x270
hspl incline
3x10x270
hspl pullover
3x10x360
And lower on on Thursday
Deads
3x5x315
2x3x405
500
500
hspl v-squat
3x5x270
3x3x360
2x3x450
2x2x540
#2
Senior Member
Thread Starter
Congratulations! 10.5 hours with 6,500 feet of climbig is impressive for a big guy.
Regarding FTP and LTHR and target heart rate....yours is confusing but I seem to remember that you are on Statins. It must be a real challenge to get a pacing plan? Unless I am misunderstanding something on your posts. Did you gve 2 pints of blood before or after the FTP?
My FTP (L4 lactate) is quite abit higher than yours at around 160 HR and I am in my later 50's. My L2 HR is 128 BPM where I make aournd 190 W if hydration is good and I am not overheated. I try to keep my HR below 125 as much as I can on Brevets (except on climbs when I have to work hard to stay with the younger skinny kids) and I do not product lactate and pretty much burn just fat. It is odd tht we have similar target haeart rates but such different FTP. It just seems strange that you can do a 200k at a HR so close to your FTP (blood donation?). Having a good pacing strategy is even more essential on longer brevets.....one of the good things about being a clyde is we can back off on the flats and still be trucking along like big ole Powerbuilts or CDi Mercedes as the case may be unlike the little climbers grabbing our wheels into the wind. For me, I know if my HR is like 120 and my power meter is spitting out 150-170 watts, I do not need to eat much at all but once I get into the black hole area at 220-250 W and 135-150 HR, I burning a lot of glycogen and unless it is a climb, I expect hell to pay later.
I almost think your FTP data is inaccurate. I guess I am perplexed by your Heart rates
Anyways, congrats.
Regarding FTP and LTHR and target heart rate....yours is confusing but I seem to remember that you are on Statins. It must be a real challenge to get a pacing plan? Unless I am misunderstanding something on your posts. Did you gve 2 pints of blood before or after the FTP?
My FTP (L4 lactate) is quite abit higher than yours at around 160 HR and I am in my later 50's. My L2 HR is 128 BPM where I make aournd 190 W if hydration is good and I am not overheated. I try to keep my HR below 125 as much as I can on Brevets (except on climbs when I have to work hard to stay with the younger skinny kids) and I do not product lactate and pretty much burn just fat. It is odd tht we have similar target haeart rates but such different FTP. It just seems strange that you can do a 200k at a HR so close to your FTP (blood donation?). Having a good pacing strategy is even more essential on longer brevets.....one of the good things about being a clyde is we can back off on the flats and still be trucking along like big ole Powerbuilts or CDi Mercedes as the case may be unlike the little climbers grabbing our wheels into the wind. For me, I know if my HR is like 120 and my power meter is spitting out 150-170 watts, I do not need to eat much at all but once I get into the black hole area at 220-250 W and 135-150 HR, I burning a lot of glycogen and unless it is a climb, I expect hell to pay later.
I almost think your FTP data is inaccurate. I guess I am perplexed by your Heart rates
Anyways, congrats.
I have done a couple trainer roads that are scaled to that FTP, and well. Not finish-able, I can get about 1/2 maybe 2/3rds through it, if I don't care about walking tomorrow. So I presume the FTP test was quite optimistic and reported higher than I'm really capable.
One wild card that I think might be radically distorting my performance curves. I have lifted and lifted heavy for a fairly long time for someone who's starting riding... 7 years, 5 fairly seriously.
About staying at a high percentage of capability, well I was using Perpeteum (and milk at breaks) to replace blood sugar as close to burn rate as I could... I set my Garmin to alarm me at 138, so I had a chance to throttle down before I exceeded 140, which seems to be the Rubicon for me.
#3
Senior Member
Thread Starter
Well gout went pretty bonkers in my hands this time.
Was far more tired then I really could have thought before hand.
First time back in the gym...
Took it easy volume wise as way too tight... Seemed to make good compromise with enough intensity to burn off massive stockpile of stress... and not tweak something.
DL
3x3x315
3,2,1x405
500
HSPL v-squat
3x3x270
3x3x360
2x3x450
3x1x540
Was far more tired then I really could have thought before hand.
First time back in the gym...
Took it easy volume wise as way too tight... Seemed to make good compromise with enough intensity to burn off massive stockpile of stress... and not tweak something.
DL
3x3x315
3,2,1x405
500
HSPL v-squat
3x3x270
3x3x360
2x3x450
3x1x540
#5
Senior Member
Thread Starter
Early morning recovery ride:
https://www.strava.com/activities/295299078
Forgot gym bag, so tonight a ride...
https://www.strava.com/activities/295694615
Going by Strava's fitness/fatigue form as a training aid...
Today added 2 fitness from 27 to 29, doubled fatigue from 7 to 14
https://www.strava.com/activities/295299078
Forgot gym bag, so tonight a ride...
https://www.strava.com/activities/295694615
Going by Strava's fitness/fatigue form as a training aid...
Today added 2 fitness from 27 to 29, doubled fatigue from 7 to 14
#6
SuperGimp
I forget the term but there's a measurement for how well your HR correlates to your power output - the more fit you are, the better the correlation. This early in your riding season, the correlation is probably poor.
#7
Senior Member
Thread Starter
Probably best fitness in 30 years this week!
using the sea a fitness /fatigue curves, really tracks w/ how a ride feels. Got a huge bump from the 2 200k's, but fatigue was extreme.
Too long mostly off bike (2 trainer rides), and fatigue was way down!
Gorgeous day, nice 50 miler w/ Mary.
https://www.strava.com/activities/297678874
this will be a standard route, will create a bunch of segments for it soon!
using the sea a fitness /fatigue curves, really tracks w/ how a ride feels. Got a huge bump from the 2 200k's, but fatigue was extreme.
Too long mostly off bike (2 trainer rides), and fatigue was way down!
Gorgeous day, nice 50 miler w/ Mary.
https://www.strava.com/activities/297678874
this will be a standard route, will create a bunch of segments for it soon!
#8
Senior Member
Thread Starter
yesterdays commute...
Beautiful day, beautiful rides!
https://www.bikeforums.net/clydesdale...-you-work.html
Garmin froze... drats! right when I was kicking @$$ on a short brutal climb!
https://www.strava.com/activities/298606412
way home w/ detour to get car from garage.
https://www.strava.com/activities/298606412
Totally sold on the fitness/freshness... felt on top of the world when I was at my best fitness w/ no fatigue, and when i spiked fatigue, well riding got way harder!
Beautiful day, beautiful rides!
https://www.bikeforums.net/clydesdale...-you-work.html
Garmin froze... drats! right when I was kicking @$$ on a short brutal climb!
https://www.strava.com/activities/298606412
way home w/ detour to get car from garage.
https://www.strava.com/activities/298606412
Totally sold on the fitness/freshness... felt on top of the world when I was at my best fitness w/ no fatigue, and when i spiked fatigue, well riding got way harder!
#9
Senior Member
Thread Starter
hspl row
3x10x270
hspl decline
3x10x270
hspl shrug
3x10x270
hspl incline
3x10x180
hspl pullover
3x10x270
And lower on on Friday
Deads
5x3x315
5x2x405
3x10x270
hspl decline
3x10x270
hspl shrug
3x10x270
hspl incline
3x10x180
hspl pullover
3x10x270
And lower on on Friday
Deads
5x3x315
5x2x405
Last edited by Null66; 05-12-15 at 11:27 AM.
#10
Senior Member
Thread Starter
hspl row
3x10x270
hspl decline
3x10x270
hspl shrug
3x10x270
hspl incline
2x10x270
5x270
hspl pullover
3x10x270
cable curls
5x10x60
3x10x270
hspl decline
3x10x270
hspl shrug
3x10x270
hspl incline
2x10x270
5x270
hspl pullover
3x10x270
cable curls
5x10x60
#11
Senior Member
Thread Starter
hspl row
3x10x270
hspl decline
3x10x270
hspl shrug
3x10x270
hspl incline
10x270
9x270
5x270
6x180
hspl pullover
3x10x270
cable curls
5x10x75
3x10x270
hspl decline
3x10x270
hspl shrug
3x10x270
hspl incline
10x270
9x270
5x270
6x180
hspl pullover
3x10x270
cable curls
5x10x75
#12
Senior Member
Thread Starter
missed last couple rides
https://www.strava.com/activities/309560861
https://www.strava.com/activities/311186139
https://www.strava.com/activities/310408418
I've got all of 220 miles this month... Sucky month... Family stuff, kid's sick.
Only good thing is my physical life,
lifts are coming along well,
not all lifts, just squats and deads...
Uppers are ok... Some progress... Just weinie weights since I was on crutches...
Left hands f'd... Ring finger, first and second knuckle and tendons...
DL
3x5x315
3x3x405
2x1x500
hspl v-squat
3x5x270
3x5x360
3,2,1,x450
3,2,1,x560
https://www.strava.com/activities/309560861
https://www.strava.com/activities/311186139
https://www.strava.com/activities/310408418
I've got all of 220 miles this month... Sucky month... Family stuff, kid's sick.
Only good thing is my physical life,
lifts are coming along well,
not all lifts, just squats and deads...
Uppers are ok... Some progress... Just weinie weights since I was on crutches...
Left hands f'd... Ring finger, first and second knuckle and tendons...
DL
3x5x315
3x3x405
2x1x500
hspl v-squat
3x5x270
3x5x360
3,2,1,x450
3,2,1,x560
#13
Senior Member
you just keep putting out the effort You'll get there.
#14
Senior Member
Thread Starter
All will be, well?
Couldn't bring myself to commute in case daughter gets a slot with Dr...
Mary pointed out that I need to ride, and that I should try my loop. I've been more then hessitant during rush hour, especially am, due to traffic... But it was fine... If I push I can make the worse part between the pulses of traffic due to the light...
Legs were pretty wiped out, quite sore from lifting, so was quite sore an did the short flat part of the loop twice. I can't say legs are less sore, but I can say they are more functional!
So slow painful 5 miles...
https://www.strava.com/activities/312779330
Couldn't bring myself to commute in case daughter gets a slot with Dr...
Mary pointed out that I need to ride, and that I should try my loop. I've been more then hessitant during rush hour, especially am, due to traffic... But it was fine... If I push I can make the worse part between the pulses of traffic due to the light...
Legs were pretty wiped out, quite sore from lifting, so was quite sore an did the short flat part of the loop twice. I can't say legs are less sore, but I can say they are more functional!
So slow painful 5 miles...
https://www.strava.com/activities/312779330
#15
Senior Member
Thread Starter
Well, had to get Daughter and take her to Dr. Good prescription, and they'll try to get a specialist appoint sooner... A lot of Bad info., good thing both her and I had studied this or else we'd just be making thing worse...
hspl row
3x10x360 (strapped to accomodate left hand)
hspl decline
3x10x270
hspl shrug
3x10x360 (strapped to accomodate let hand)
hspl incline
2x10x270
5x270
5x180
hspl pullover
3x10x360
hspl row
3x10x360 (strapped to accomodate left hand)
hspl decline
3x10x270
hspl shrug
3x10x360 (strapped to accomodate let hand)
hspl incline
2x10x270
5x270
5x180
hspl pullover
3x10x360
#16
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Floundering around to figure out what's next...
Thinking about focusing on riding during peak riding seasons and lifting during ebbs...
Yeah looked at Garmin history and there's 2 gaps a year. During the extreme heat of summer and December - January... Though 2 injuries account for the 2 winter gaps.
Well,
Rainy week. Lots of errands and parental responsibilities.
So a good upper lift on Tuesday
hspl row
3x10x360
hspl decline
3x10x270
hspl shrug
3x10x270
hspl incline
3x10x270
hspl pullover
3x10x360
And lower on on Thursday
Deads
3x5x315
2x3x405
500
500
hspl v-squat
3x5x270
3x3x360
2x3x450
2x2x540
Thinking about focusing on riding during peak riding seasons and lifting during ebbs...
Yeah looked at Garmin history and there's 2 gaps a year. During the extreme heat of summer and December - January... Though 2 injuries account for the 2 winter gaps.
Well,
Rainy week. Lots of errands and parental responsibilities.
So a good upper lift on Tuesday
hspl row
3x10x360
hspl decline
3x10x270
hspl shrug
3x10x270
hspl incline
3x10x270
hspl pullover
3x10x360
And lower on on Thursday
Deads
3x5x315
2x3x405
500
500
hspl v-squat
3x5x270
3x3x360
2x3x450
2x2x540
For the few months that I am not riding a lot or at all, I use my trainer. It's actually quite a good workout if done right.
#17
Senior Member
Keep up the good work Mike, I know all too well how tough it is to keep up an exercise routine (whether biking or lifting) when you have a sick kid to care for, but family always comes first. I hope your daughter gets well soon.
#18
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Sometimes when time is scarce and if you have the base in, it is best to ride fewer times per week but up the intensity. Endurance goes away slowly (maybe 6-8 weeks) but the ability to put the hard efforts in drops off pretty quick (maybe a few weeks). Maybe do a couple very hard rides per week and attend to family. I had nasty saddle boil that kept me off the bike for almost 3 weeks. I gained weight and thought I was doomed. I am actually stronger. My son had a 3 year situation where we were taking him to doctors and specialists almost every day; training was out and beer was in. Hope you don't have that kind of situation.
#19
Senior Member
Thread Starter
Been lifting hard 2x week, so that's something...
daughter is is allergic to food...
last night spent first 1/2 in ER, decent news.
Monday appointment, phew...
good idea,
I think I'll take a quick ride.
daughter is is allergic to food...
last night spent first 1/2 in ER, decent news.
Monday appointment, phew...
good idea,
I think I'll take a quick ride.
#20
Senior Member
Thread Starter
Trying to take the short hard ride is better than no ride...
Got a sweet ride with SO on the Neuse River Greenway. High school
l graduation weekend. Every Beer isle in the county has taken a serious hit... Go figure...
https://www.strava.com/activities/315861644
Nice 44 miles...
Monday's appointment for Daughter was ok, Scope on Wednesday. Found more foods she can tolerate. She's up to about 1/2, maybe 3/4 of bmr. But not tossing nearly as much...
Between the rains, took a ride. Figured I had to pick up prescription anyway and well stretch it a bit...
29.5 miles...
Some of the best miles this year.
Heavy front, wild clouds, fantastic temperature drop. Couple drops on steep hill... Big ones you could hear hitting the grass...
At stop light I filtered up in front of the cars, The sky opened up just as it turned green then short sprint to my road..
Fantastic ride!
https://www.strava.com/activities/317036083
Got a sweet ride with SO on the Neuse River Greenway. High school
l graduation weekend. Every Beer isle in the county has taken a serious hit... Go figure...
https://www.strava.com/activities/315861644
Nice 44 miles...
Monday's appointment for Daughter was ok, Scope on Wednesday. Found more foods she can tolerate. She's up to about 1/2, maybe 3/4 of bmr. But not tossing nearly as much...
Between the rains, took a ride. Figured I had to pick up prescription anyway and well stretch it a bit...
29.5 miles...
Some of the best miles this year.
Heavy front, wild clouds, fantastic temperature drop. Couple drops on steep hill... Big ones you could hear hitting the grass...
At stop light I filtered up in front of the cars, The sky opened up just as it turned green then short sprint to my road..
Fantastic ride!
https://www.strava.com/activities/317036083
#21
Senior Member
Thread Starter
Life's too fast...
got a couple lifts and 2 rides...
Nice ride with SO... 47.5 miles, got lost a lot especially after blood sugar collapsed.
https://www.strava.com/activities/320709009
found nice loop, 10.5 miles... 417 ft climb... a little traffic...
https://www.strava.com/activities/322453877
Lift!
DL all strapped, until hand heals...
5x3x315
3x3x405
3x1x500!!!
HSPL v-squat3X5X360
3X5X450 (Hamstring said it was through, so rather then risk injury, called it...)
got a couple lifts and 2 rides...
Nice ride with SO... 47.5 miles, got lost a lot especially after blood sugar collapsed.
https://www.strava.com/activities/320709009
found nice loop, 10.5 miles... 417 ft climb... a little traffic...
https://www.strava.com/activities/322453877
Lift!
DL all strapped, until hand heals...
5x3x315
3x3x405
3x1x500!!!
HSPL v-squat3X5X360
3X5X450 (Hamstring said it was through, so rather then risk injury, called it...)
#22
Runaway Breadtruck
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So I do a google search to try and figure out what HSPL means. You know what I find? Another forum (t-nation) with a dude named null posting in much the same, if not the exact same way. Is that you?
What does HSPL mean?
What does HSPL mean?
#23
Senior Member
Thread Starter
I ride more than I lift now... So here post instead of T-nation... That and a lot of those I "knew" over there left over time.
Hammer Strength, ie HS... I added pl (plate loaded) or ps (pin select)... Machines are sized differently have different angles and the pin select is a fine machine and is faster... I don't fit shoulder width as well and they max out too low...
Today's loop.
https://www.strava.com/activities/323873387
stress still off the charts, but looks like daughter will be ok...
#24
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During my admittedly short riding season, (late April through early October), I pretty much only do cardio, calves, and upper-body work at the gym. For the most part, cycling works my upper legs enough for my satisfaction. And, for me, compounding cycling-related- and gym-induced knee stress is more than my old joints can handle.
For the months that I'm not cycling, I practice a much more well-rounded gym routine.
#25
Senior Member
Thread Starter
That's exactly what I did, and what I found, before I got to your post in this thread.
During my admittedly short riding season, (late April through early October), I pretty much only do cardio, calves, and upper-body work at the gym. For the most part, cycling works my upper legs enough for my satisfaction. And, for me, compounding cycling-related- and gym-induced knee stress is more than my old joints can handle.
For the months that I'm not cycling, I practice a much more well-rounded gym routine.
During my admittedly short riding season, (late April through early October), I pretty much only do cardio, calves, and upper-body work at the gym. For the most part, cycling works my upper legs enough for my satisfaction. And, for me, compounding cycling-related- and gym-induced knee stress is more than my old joints can handle.
For the months that I'm not cycling, I practice a much more well-rounded gym routine.
What at are your gym/riding goals and programs?
life has dictated what I can do, when... So less order, more chaos...
summer gets dangerously hot,
winters, last 2 either injury or medical issue has blocked riding, sometimes even the gym...
I'm going to try and go heavy during summer riding lull, and again in winter... Until then try and hold on to pull and squat while working 3x10 upper...
I have 2 bad knees, cycling is better than meds! I have to maintain quad to hamstring balance, well, just have to...