Did a 25 minute *** and walk with Mrs Ex and Ridley, we "Labrador'd" back and forth at a jog while she walked. Her knee is coming along well. Then did a 35 minute ride with some sprint drills. Peak number is just ok but holding 90% of that for 10 seconds on a tired day (400+ tss the three days before).
Should be enough to get some separation in a January race.
Early morning tomorrow for some event thing for a mag.
Crisscross intervals today. My riding style is changing, for the better, I think, because I'm getting smoother. I am concentrating on that RPM, and going up grades is definitely a little easier at 80 RPM than it is at 55 or 60. And, wonder upon wonders, my legs last a LOT longer! I did the intervals on a 2 to 3% grade. It used to take me 5 minutes to get all the way up the grade, which made it perfect for intervals. Today, I was on target with the power, and I was getting up the road in 3 1/2 minutes. I had to zig zag through a parking lot to keep the lap going. NP 128 watts, TSS 90.5, IF .872, Cadence 79 RPM for the 1:44 ride.
Racer Ex..."Don't know if the shop is under new ownership. If not feel free to shoplift stuff and break bottles in his parking lot."
4.1 miles 2,058' - Avg 8.6% grade with some short 20+% stuff thrown in just to remind you you're fat...
Lets just call that 'inspiration'. Hope Mrs Ex knee heals well.
Another one bites the dust. LeDuc, 62, tested positive for the presence of a steroid of exogenous origin, recombinant human erythropoietin (“rhEPO”) and amphetamine, a prohibited stimulant, as the result of an in-competition urine sample collected on September 6, 2013 at the Masters Road National Championships in Bend, Ore.
We are what we repeatedly do. Excellence, then, is not an act, but a habit. Aristotle
To the gills.
Unfortunately they had just chip sealed the climb from the village, so we had to deal with strong fumes and small stones catching between the frame and tire forcing me to stop frequently to extricate the offending gravel. If it wasn't the last day of my trip I would have turned around... Would love to come back and climb it again!
Last edited by Dalai; 12-30-13 at 09:57 PM.
Got an email from my coach today concerning yesterday's ride. She's pretty happy about it, to the point of being concerned I might be peaking too far in advance of my races...so she's going to beat me to death some more. Her words were that I've "...definitely turned a corner."
I'm just now understanding what a confidence builder that ride was yesterday. Being told to slow down when pulling and having to wait for some guys to catch up, when I was the anchor in the past, is a new experience. Yeah, some of those guys haven't been riding much lately and will get faster (and probably faster than me) soon. I don't see myself getting dropped too often anymore. It feels pretty nice.
Demain, on roule!
While Cleave is starting to feel like Gump, I'm really starting to feel like Bill Murray
Last edited by Racer Ex; 12-31-13 at 03:01 AM.
6.5 miles ru**i*g then 48 miles on the bike - 13 mioutside then Mt. Hale of Trainer Road inside
IF 0.84;TSS 159
Only reached 19 degrees today and with 20+ mph winds I decided to do my hard workout on the rollers. Workout was on my fixie and consisted of a 30' WU reaching Z4 HR, then 4 x 8' HC intervals with 10' recovery followed with 30' of Z3. I rode the HC intervals on the rollers at 110 rpm for the first 3 intervals and could only hold 110-112 rpm on the last interval.
oldschool areodynamic brick
Back from California, where I did the HI-USA Christmas Trip as a training camp.
About 1550 TSS and 400 miles in 6 days. The TSS is probably high, though, I think I need to bump up my FTP number. My legs are toast, in a good way. Rest week starts now.
Did 1:30 at endurance pace with a 30 minute Z4 interval late yesterday afternoon, made it in right before sundown. I got up this morning and did 3:00 at endurance pace with alternating 4x10 minute muscle tension and 3x12 minute Z4 intervals. I sucked wind so bad on the last two intervals! I guess I needed more than 14 hours between the two workouts.
Blackeyed peas and ham is a good recovery meal, right?
Demain, on roule!
R*n a 5K with 354' gain then 40 mi on the bike outside.