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Old 09-13-12, 09:24 AM   #326
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I'm getting a better position on the bike. Rode 45 min @ Z3 in 49/16 around 90-94 rpm last night as part on my workout for cross. With hands on the bar cadence was around 88, in the drops = 90-92, and in the drops with bent elbows and nose down the cadence = 93-95 riding at a constant 142-145 bpm in all positions.

When I got home I took a 1/2" shim out of the stem. I do need to be careful that my thighs don't pound my rib cage. I think lightly brushing is OK.

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Old 09-13-12, 09:59 AM   #327
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Don't.

Focus.
I know... As the kids say "JK". It's crazy when you get an email from Strava that a KOM was taken from you, when you had no idea you had it, or even that the segment meant anything to anyone. Even crazier is when that KOM is a) on a MUP that has the occasional mom-with-stroller ambling along paying no attention, and b) the guy with the KOM sends you a message. WTF? Maybe there really is some validity behind folks suing Strava for cycling-related incidents. (JK again!)
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Old 09-13-12, 10:30 AM   #328
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Even crazier is when that KOM is a) on a MUP that has the occasional mom-with-stroller ambling along paying no attention, and b) the guy with the KOM sends you a message. WTF? Maybe there really is some validity behind folks suing Strava for cycling-related incidents. (JK again!)
I did a few rides with the Strava app turned on in my iPhone. Getting those emails got me amped up to beat the guy. I realized that doing so could defeat the purposes of my ride and have not used it since.
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Old 09-13-12, 10:35 AM   #329
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I did a few rides with the Strava app turned on in my iPhone. Getting those emails got me amped up to beat the guy. I realized that doing so could defeat the purposes of my ride and have not used it since.
Most excellent.

Strava only recently added the ability to turn off email notifications. They used to drive me crazy. Some Fred would create a new segment on the MUP. I'd have the KOM without knowing or caring just from commuting at Z2. Same Fred would bomb the segment in order to take it away, for some godforsaken reason. I hate Strava. I only use it because it's better than Garmin Connect.
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Old 09-13-12, 10:38 AM   #330
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Most excellent.

Strava only recently added the ability to turn off email notifications. They used to drive me crazy. Some Fred would create a new segment on the MUP. I'd have the KOM without knowing or caring just from commuting at Z2. Same Fred would bomb the segment in order to take it away, for some godforsaken reason. I hate Strava. I only use it because it's better than Garmin Connect.
A Master's National Champ lives in my area and rides some of the same hills as me. He own's every KOM. I'm really tempted to put the iPhone in my car and do the ride at a slightly faster pace than he.
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Old 09-13-12, 10:40 AM   #331
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Why encourage him to get stronger? Strava people. They're sick.
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Old 09-13-12, 10:56 AM   #332
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Outdoor track race this Saturday -- two sessions, actually (noon-3, 3-6). And forecast is 103 with heat warnings. I generally do fine in the heat, but any tips you've found helpful in those conditions (in addition to hydrating, obviously)?
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Old 09-19-12, 11:19 PM   #333
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I've decided to put my Garmin in my pocket at work and turn it on when I'm flying past Fremont Peak. I'll get a Strava QOM on that climb for sure. No one will get that one from me. Ever.

Okay - serious. I'm trying to wake my legs and body up after a week off (and the surgery, yada yada). I hit it hard in spin this morning - after my legs unloaded, which took 45 of the 60 minutes of the class. After the class, I got on the Look and hit it even harder for five miles. There was a significant headwind, so the workout pain was increased even more. I then rested at the B/F's place for an hour, then rode the five miles back to my house - hitting it hard again. I looked at the H/R data from the Garmin (I had the PT on, but I didn't look at the data from it), and lo and behold, my H/R average was up from what it was before the surgery, and the max is way up - from 164 to 176 (that might be wrong, but it was in the 170's). I felt NO different than how I did before the surgery, and my recovery times have improved over what they were two weeks ago. However, the heart is going faster. I can't judge power, yet, because I'm not where I was (as far as I can tell) a month ago. But, I feel better! Was I "overtrained" before I had the forced time off?
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Old 09-19-12, 11:46 PM   #334
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MEA and I went for a ride along the coast for 1 hour which took two hours to complete. We stopped at the beach and cycled down the cliff. The climb back up took 300 watts to turn over the pedals. The climb back up had to be 20% grade.



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Old 09-20-12, 05:53 AM   #335
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Sarals,

Gains come from rest.

Hermes,

The beach. Love it.
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Old 09-20-12, 06:26 AM   #336
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I've decided to put my Garmin in my pocket at work and turn it on when I'm flying past Fremont Peak. I'll get a Strava QOM on that climb for sure. No one will get that one from me. Ever.

Okay - serious. I'm trying to wake my legs and body up after a week off (and the surgery, yada yada). I hit it hard in spin this morning - after my legs unloaded, which took 45 of the 60 minutes of the class. After the class, I got on the Look and hit it even harder for five miles. There was a significant headwind, so the workout pain was increased even more. I then rested at the B/F's place for an hour, then rode the five miles back to my house - hitting it hard again. I looked at the H/R data from the Garmin (I had the PT on, but I didn't look at the data from it), and lo and behold, my H/R average was up from what it was before the surgery, and the max is way up - from 164 to 176 (that might be wrong, but it was in the 170's). I felt NO different than how I did before the surgery, and my recovery times have improved over what they were two weeks ago. However, the heart is going faster. I can't judge power, yet, because I'm not where I was (as far as I can tell) a month ago. But, I feel better! Was I "overtrained" before I had the forced time off?
Yes, I thought you were not resting enough prior to surgery. In my case due to commitments, bike issues and weather I missed a few hard efforts. Last night I attended a cyclo cross practice at this weeks race venue. After riding the course for a couple laps to get familiar with it we did some hot laps. Do to being rested I was able to hang on the back of the A group with high Z4 - low Z5 hr. Usually I would be over my head riding their tempo pace. Being fresh is both physical and mental.

Rest allows the body to grow strong as well as recover, which is what I believe you are experiencing.
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Old 09-21-12, 09:29 AM   #337
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MEA and I attended a 4PM racer session with Roger at VSC last night as she continued her nationals tune up. We had the ostensibly the same gang as Tuesday with a couple more P/1 men. The warmup starts and I am behind a guy I know and is a good draft. Other racers are still getting on. I get the front and do the requisite two laps and go to the end of the line to fine the same women at the end of the line as Tuesday. What are the odds. She is a great racer and wheel but disappears when she goes into the aerobars. At 25 mph, it is okay but at 32, it is like riding behind an open window with a view. Fortunately, another guy is trying to get on and she opens a gap for him and I ask her if I can ride behind the guy. The world was then returned to a balanced state. As usual, the motor comes out after 60 laps for another 20 and since we have the national racers here, it immediately goes up to 30 mph and the line surges. This time I was closer to the motor with a good draft and lasted 10 laps. When I pulled off, I was at 126 rpm in 90.6 gear inches and the pace was accelerating. MEA was two racers behind me and lasted 4 more laps in 90 gear inches. She went off at 132 rpm.

While in this gearing, we were assigned 4 flying efforts. I was to lead out MEA at above her individual pursuit race pace for one lap and pull off and she completes another lap alone. We had 5 minutes rest between efforts. The gang of 10 fast guys were doing two laps at the balustrade and then dived off to the pole lane for one fast lap. It was amazingly fast and looked like a jail break. They would go back to the balustrade with a new leader and repeat 6 times.

We then changed to race gears and we switched to 92.6. MEA had to ride behind the motor for 3 laps, then one alone, 3/1 and 3/1 for a total of 12 laps or 3K at above her team pursuit race pace. She did two of those and I rode behind her to get in a couple more efforts. However, it was really hard for me since I was in my sprint bars and she has a very aero position - another open window with a view.

Most of the other racers were in sprint bars and practiced points racing. The motor was set at 27 mph for 40 laps. Some were on the motor the entire time and others were to attack and take a lap on the motor every 10 laps. If they did not take a lap and get back on within 10 laps, they were out.

When one is not on the track, we are rolling around or sitting down. No standing.

MEA did the 7PM session as well in 86 gear and had the opportunity to chat with Cleave. I had a board meeting conference call and did not participate.
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Old 09-21-12, 09:03 PM   #338
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Yep, I saw Hermes on the concourse when I finally got into the track. I left the house without my wallet and now we have to pay an additional $6.00 fee for Roger's Session above the usage fee (I have an annual pass). I had to call my wife to get my credit card info so that I could pay the $6.00. All of that took extra time so my early arrival at the facility was for naught. It was nice to talk with Velo Diva. She looks very fit.

I've been trying to decompress a bit after natz. I definitely got inspired at the Pro Walk Pro Bike Conference. Then we had two tragic cycling deaths on two consecutive days (last Friday and Saturday) and that got me kind of depressed and angry. Both women were experienced riders from what I heard and both were hit on sections of road that I often ride. I hadn't ridden at all after Sunday until last night and I hadn't been to the track in a month. Mentally I wanted to be on the bike and physically I felt OK. I did a moderate workout with some of the interval repetitions in Roger's group instead of with the blue line group. No motor game but it still got in 30 miles of track workout.

Hoping to keep up the motivation by doing the winter/spring TT series on my new-to-me Shiv TT. If anyone is looking for a used Bianchi TT bike (53 cm), please let me know.
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Old 09-21-12, 09:24 PM   #339
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I have some new video of you riding last night which I will post once I get it edited and uploaded. I drive past the flowers and the white bike on Newport Coast Drive everyday and it is a very bad feeling. Our prayers and condolences to the friends and family. It is so tragic and could easily be one of us.
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Old 09-22-12, 01:57 PM   #340
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Sorry to hear that, Cleave. It seems to be more and more frequent.

After a week of many strength workouts, I needed today's A group ride for recovery. Even though I'm still not taking it far enough, doing the "tallest gear max effort to failure" routine has me screaming something unintelligible that is halfway between "Mama!" and "Ex, you Mutha...!" I'd wonder what people along the route thought except, trust me on this, I could care less what anyone is thinking at that point. It was a solid week of training. I'm especially looking forward to tomorrow's workout: Rest day!
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Old 09-22-12, 05:48 PM   #341
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I have some new video of you riding last night which I will post once I get it edited and uploaded. I drive past the flowers and the white bike on Newport Coast Drive everyday and it is a very bad feeling. Our prayers and condolences to the friends and family. It is so tragic and could easily be one of us.
+1.
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Old 09-22-12, 05:49 PM   #342
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If anyone is looking for a used Bianchi TT bike (53 cm), please let me know.
Uh oh.
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Old 09-23-12, 10:07 AM   #343
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Cleave, I thought you loved Bianchi. Did you have the Shiv repainted Celeste green?
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Old 09-23-12, 05:31 PM   #344
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Hi Hermes, yes I am partial to Bianchi. I've actually been looking for a deal on a Bianchi Pico Crono TT bike but haven't found any deals in the 9 months that I've been looking. I've been discussing TT bikes with Racer Ex and then I saw a reasonably good deal on a Shiv TT module. It will be kind of sad to sell my Bianchi D2 Crono because it is the bike that I rode when I finally broke the hour in a 40K TT. However, life goes on.

Rode 83 miles today with a racing buddy. We rode at a very leisurely pace and stopped twice to smell the roses. One stop in Dana Point had us watching a triathlon for a bit. It was kind of like watching grass grow. The lead male was at least 15 minutes ahead of the 10th guy to come by in the run (half marathon). The lead women was even further behind and the second place women was at least 5 minutes behind her. Anyway it was a mostly fun day in the saddle.
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Old 09-23-12, 05:36 PM   #345
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I'm not training at this point, but I don't know where else to put this. I did my first offseason ride today. Sunny, mid 60's, strong NW wind, and I hit the gas a little bit.

http://app.strava.com/rides/22954185
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Old 09-23-12, 08:28 PM   #346
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I'm sure it felt great to just ride, and use that form you've worked for just to have fun.
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Old 09-23-12, 09:01 PM   #347
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MEA and I did another ride from San Clemente to the start of Camp Pendleton. On the way out, we saw another white bike with tens of water bottles hanging on a chain link fence. It was just north of San Onofre where there is fast traffic but wide bike lanes. It was not there on Friday. I feel empty riding past those memorials and I always tear up and I had to pass it twice. We have lost something very precious.

On a positive note, it was a great day for cycling and it was the 2nd day of this summer that I actually sweated a lot on the ride. Our NorCal summer was cool and most of the time I was in arm warmers and leg warmers.
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Old 09-24-12, 05:43 AM   #348
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I'm sure it felt great to just ride, and use that form you've worked for just to have fun.
Indeed it did. Other than a couple of Freds I had to dispose of it was quite peaceful.

40 degrees on the commute in this morning. I rode the commuter (Redline Conquest Pro with rack, bags, panniers, lights, and of course, a Powertap) for the first time in ages. It never ceases to amaze me how much power it takes to lug that thing around. I may be on it for a bit. I have to address the bottom bracket cracks on the Felt.
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Old 09-24-12, 09:08 PM   #349
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We rode the coast again today for a fast 20 miles at high cadence. When we left Newport Beach it was beautiful but when we arrived at San Clemente, it was socked in with fog. We needed arm warmers and a wind vest. However, the humid foggy air was fast and there was not much wind so our out and back times were within 30 seconds with mostly z2 power. Tomorrow is the track.
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Old 09-25-12, 10:39 AM   #350
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I'll be at VSC on Saturday night to watch the Elite Track Natz and cheer on some friends. Hope to see some of the 50+ gang there. Was hoping to get there on Friday and scream for Jenn Valente with a lot of the San Diego trackies, but work intervenes
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