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Red Rider 09-29-12 10:42 PM

I rode today and when I stopped in my driveway I wondered why I pushed so hard. Ego? Strava? No, it felt good.

Hello, off-season.

sarals 09-30-12 07:55 AM

Quote:

Originally Posted by Red Rider (Post 14789216)
I rode today and when I stopped in my driveway I wondered why I pushed so hard. Ego? Strava? No, it felt good.

Hello, off-season.

Off season. It went by so fast!

Nice ride, RR - you've really hit your form. Next season should be spectacular for you!

VanceMac 09-30-12 08:04 AM

Went for an 80-mile base pace ride yesterday. About 30 miles in, left quad started twinging... a little like a cramp, but it never went away. By mile 65 or so, I could barely put any pressure on the pedal when at the top of the down-stroke. Stopped for coffee a couple miles from home, and when I got back on the bike, it was pretty severe... limped home with essentially one-legged drills. During most of the ride, it felt like the whole quad, but later in the day, it became more clear that it was IT band. Very weird and random, because in 6 years of riding, never had any IT issues. Hopefully just a fluke and clears out in a day or so.

Cleave 09-30-12 10:30 AM

AzTR, good luck next week. Most importantly, have fun! I was looking at the Nevada games web site and I couldn't find any details about the races.

shovelhd, I used to regularly get sick at the end of the season. My cure? I stopped having an off-season. <JK>

Red Rider, I wish I could do that much climbing that close to home. Really. We need to figure out a west coast weekend for next season where most of us can meet and race.

VanceMac, that does sound strange and I hope it is very short-lived. My guess is some rest will do the trick.

As for me, I started cleaning my Serotta yesterday and as of this morning it is still disassembled. :o Not sure what I'm going to do today. Might just roll around on the single-speed. Definitely some (mental) rest is needed.

sarals 10-02-12 08:47 AM

Cleave, don't forget me when it comes to meeting!

Okay - I'm leaving for the FTP test in about 45 minutes. I just had a "race breakfast" - water, coffee, poached egg on English muffin, and a banana. I have a headache. I'm nervous. Yeup, must be a race!

AzTallRider 10-02-12 09:13 AM

How's the quad, VanceMac?

VanceMac 10-02-12 09:40 AM

Thanks for asking Az. The IT band was super tight and tender the day after. Felt much better yesterday and almost went for a spin to test it out, but decided to play it safe one more day. Will give it a go later today. It was so random... since I never had IT issues before, and it was an easy, flat ride. I checked my cleat to make sure it wasn't loose, and saddle height in case it had slipped... but they seem okay. Just a fluke, I hope.

AzTallRider 10-02-12 09:43 AM

I did some TT work yesterday, and about an hour of recovery this morning. Based on something I found on ridewithgps.com, it looks like the Nevada TT course (both the 5K and 10K) may be a straight line, with around 250' of drop. If that is really the course (organizers haven't provided anything) then there are going to be some smoking fast times. Looking forward to some fun!

Racer Ex 10-02-12 09:53 AM

There should be video from the NV games. I'm heading down Friday to meet with AZT. On the fence about staying through Sunday or if I'll go ahead and Merckx the TT's or not. But hopefully they will combine our race and AZT gets a super domestique.

Planning on a longish MTB ride today with my buddy. He's starting to race a little and asked me what he should be doing the week before the last couple of races (both hill climbs). I wrote him out a simple + 5 days to race schedule. He won both events in his age group and had his fastest time ever on Sunday's climb. It's funny how simple the concept of rest is and how so many people miss it.

Still processing my off season, which has included taking the old body in to get checked out. Treadmill test tomorrow, need to call back to schedule a colonoscopy. Blood work says I'm pretty much healthy. Total cholesterol is just over high normal, but my good/bad ratio is 1.8:1 which is way on the good side. Might need to clean up the diet a bit which was on my list of "take better care" practices that I've been meaning to employ (or get back to would be more accurate).

sarals 10-02-12 12:24 PM

I think I flunked the FTP test.

So much went wrong, from the heat (90 plus degrees), to a bad night the night before, to nerves, to psyching myself out. My training partner said "This is not you. You're making no power at all, and you're really struggling". At the end I bonked spectacularly, and if she hadn't been there to catch me it could have been REALLY ugly.

Anyway. I'll send it to Ex and see what he thinks. I'm pretty sure I'll need to do it again.

AzTallRider 10-02-12 03:03 PM

Quote:

Originally Posted by Racer Ex (Post 14798036)
But hopefully they will combine our race and AZT gets a super domestique.

Which will put it over the top on the fun o' meter.

Allegheny Jet 10-02-12 03:14 PM

Quote:

Originally Posted by Racer Ex (Post 14798036)
hopefully they will combine our race and AZT gets a super domestique.

He got fat. Maybe you can carry his bottles.:D

Allegheny Jet 10-02-12 03:16 PM

Quote:

Originally Posted by sarals (Post 14798760)
I think I flunked the FTP test.

So much went wrong, from the heat (90 plus degrees), to a bad night the night before, to nerves, to psyching myself out. My training partner said "This is not you. You're making no power at all, and you're really struggling". At the end I bonked spectacularly, and if she hadn't been there to catch me it could have been REALLY ugly.

Anyway. I'll send it to Ex and see what he thinks. I'm pretty sure I'll need to do it again.

I think you try too hard Sara. Try to have fun first then let the report say what ever.

AzTallRider 10-02-12 03:26 PM

Quote:

Originally Posted by sarals (Post 14798760)
I think I flunked the FTP test.

So much went wrong, from the heat (90 plus degrees), to a bad night the night before, to nerves, to psyching myself out. My training partner said "This is not you. You're making no power at all, and you're really struggling". At the end I bonked spectacularly, and if she hadn't been there to catch me it could have been REALLY ugly.

Anyway. I'll send it to Ex and see what he thinks. I'm pretty sure I'll need to do it again.

Sounds like you got yourself all wrapped around the axle about it? I understand the feeling... Ex will help you get sorted out.

sarals 10-02-12 11:10 PM

Quote:

Originally Posted by AzTallRider (Post 14799497)
Sounds like you got yourself all wrapped around the axle about it? I understand the feeling... Ex will help you get sorted out.

I did. You and AJ are totally right. My head is completely screwed up right now. In fact, it hasn't been right since the surgery.

The physical issue is being "steady". My riding style, when I'm going hard, is not steady. I tend to go in bursts. That works in a group, but not out on my own. I have no experience time trialing. In other words, I really don't know how to keep a steady tempo at 80 - 90% effort. Maybe I should apply AJ's "have fun" suggestion?

Honestly, "having fun" has been missing from my riding since my hospital visit. It's been a constant press on my part to "get back what I've lost" rather than going out and enjoying. I need to get that back. If I do, maybe my confidence will come back with it.

shovelhd 10-03-12 05:29 AM

Ex will get you sorted out. Maybe the best thing to do this week is to JRA for a few days, and then do a little work on your pacing at low effort.

I've ridden and raced a lot of miles in my career. Pacing is something that comes fairly easy to me. If I am going too hard at one point, it's not a surprise when I blow up, I know it's coming. I can ride at tempo for hours on uneven terrain and stay right in the zone. After working with the Cat5's this year, I've realized that it doesn't come easy for everyone. It's natural for some people to ride in bursts when they're under stress, which isn't very efficient. So I think this is something you can work on with your coach. You can always practice pacing at tempo before you try it at threshold and above.

sarals 10-03-12 08:08 AM

Quote:

Originally Posted by shovelhd (Post 14801291)
Ex will get you sorted out. Maybe the best thing to do this week is to JRA for a few days, and then do a little work on your pacing at low effort.

I've ridden and raced a lot of miles in my career. Pacing is something that comes fairly easy to me. If I am going too hard at one point, it's not a surprise when I blow up, I know it's coming. I can ride at tempo for hours on uneven terrain and stay right in the zone. After working with the Cat5's this year, I've realized that it doesn't come easy for everyone. It's natural for some people to ride in bursts when they're under stress, which isn't very efficient. So I think this is something you can work on with your coach. You can always practice pacing at tempo before you try it at threshold and above.

Shovel, you described exactly why I need a coach! Already things are coming to light about my riding style that are detrimental. Things I knew nothing about. I may have to rebuild my style completely. Apparently I'm NOT very efficient!

AzTallRider 10-03-12 09:04 AM

Now that you have a coach, I'm sure you will get on a defined, consistent track to improve key areas. That focus is what will make the big difference: not basing your workouts and riding on what others are doing around you, but on what -you- need at that particular moment.

Allegheny Jet 10-03-12 09:46 AM

Sara, don’t think that you flunked your test. Rather, think of it as a report card that will show where you have room for improvements. Kind of like my days back in catholic grade school where we had gradings on the report card for effort and behavior. I didn't flunk those areas; I just had a lot of room for improvement that enabled my parents and the penguin to formulate an action plan.:lol:

Racer Ex 10-03-12 12:24 PM

It's impossible to flunk an FTP test. At worst you might use a #3 pencil instead of a #2.

Did my treadmill today. The guy shut it off before I was done. The running made my calves hurt.

shovelhd 10-03-12 12:28 PM

Quote:

Originally Posted by Racer Ex (Post 14802754)
Did my treadmill today. The guy shut it off before I was done. The running made my calves hurt.

That's how my stress test went. My cardiologist laughed. Same thing with my asthma test. My PCP laughed.

Good news, Ex. Now you have sodomy with a cycloptic garden hose to look forward to.

Racer Ex 10-03-12 12:34 PM

Quote:

Originally Posted by shovelhd (Post 14802770)
That's how my stress test went. My cardiologist laughed. Same thing with my asthma test. My PCP laughed.

Good news, Ex. Now you have sodomy with a cycloptic garden hose to look forward to.

So I got that going for me.

sarals 10-03-12 12:37 PM

I did spin and strength training today. I had quite a bit of frustration to work out. Oh, my, but did that feel good!

By the way, I found out it was 102 degrees when and where I was doing the FTP ride yesterday. I'm sure that had SOMETHING to do with my performance (I'm used to 65 degrees average), but not everything.

Hermes 10-03-12 12:40 PM

Sara, I assume by your stated disappointment in your test that the measured power was below your expectations. Power training is a construct. It is designed to allow you to measure power and set power zones that are relevant to you. Your power numbers are yours. What other women produce is not that relevant and may or may not be indicative of race performance and certainly not of self worth.

Since this is your test and your show, you get to have do overs. Yep. If you are not happy with a result, do it over. We do not have do overs in races or actual tests in school. Use the data that your have and set power zones. The worst outcome is that they are set too low (assumes you were off on the day of the test). When you retest, you can set the power zones to new values.

There is nothing magical about FTP. What is so important about the most power one can produce in one hour? Why not 45 minutes? Well, a good time in a 40K time trial is one hour and one should have exhausted all ones energy. So one hour seems about right. I know a lot of very good racers who have low FTPs and are great crit racers.

What is more important is to relax, focus and free your mind. Believe in yourself. I do not see a failed test. I see an athlete that purchased a power meter and is going the extra mile to learn how to use it and improve fitness and discover strengths and limiters.

Power training always reminds me of Neo and Morpheus in the Matrix Simulator. Free your mind.


Hermes 10-03-12 12:57 PM

I had my day(s) with the Gastroenterologist last year and had a colonoscopy and endoscopy. He wanted to do them on the same day and promised to clean the probe.:D I believed him but chose separate days.:thumb:


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