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  1. #4376
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by revchuck View Post
    Girl? GIRL? Dang, you're mean!
    Okay - "beast"! She is, too.
    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."

  2. #4377
    Idiot Emeritus sarals's Avatar
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    Adaption Intervals today, A1 for those in the know, except that I was restricted to a low power figure, and told to keep the cadence up. Hard To Do! I was scheduled for climbing training with my training partner, but she couldn't make it. A1 was to be incorporated, so I focused on that, and to keeping the cadence high. Still, my average was cadence was only 75. On some of those hills, to keep below the power ceiling (and get my fat self up the hill), I was only turning over at 45 RPM, in the lowest gears (34/28). That dropped the average. TSS 60.8, IF.794, NP 117 for 59 minutes total.
    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."

  3. #4378
    Senior Member Allegheny Jet's Avatar
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    I have 1.5 hrs of Z2 on the fixie tonight. It's snowing; 18 degrees and the winds are at 30-45 mph creating whiteout conditions. I guess itís prudent to stay inside on the rollers. Luckily I deleted several Hallmark Christmas movies on the DVR and recorded two of the Crossroads Guitar Festivalsí yesterday.
    oldschool areodynamic brick

  4. #4379
    Old Road Racer Cleave's Avatar
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    Hi, finishing up a 13-day block of riding every day with intervals at the track tonight. Don't know my total TSS since I don't have a power meter for every bike that I rode during this timeframe but it was a lot of points. Of course, if I had a coach, he or she would tell me that my training is all messed up, but my intuition said I needed a big block of miles with some intensity (climbing and intervals) to get my body going again after taking most of Sept through Nov pretty easy. So now that I jammed about 900 miles of base into Dec, I should be good to go with more structure and intensity.

    Oh, and the weather has been so good in SoCal that none of my training has been on the stinking trainer or in the rain.
    Thanks.
    Cleave
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  5. #4380
    Packfodding 3 caloso's Avatar
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    Went to the gym. Core work, squats, lunges, and dead lifts. I'm going to need new pants soon.
    Cyclists of the world, unite! You have nothing to lube but your chains!

  6. #4381
    Idiot Emeritus sarals's Avatar
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    I had a nice, long talk with Coach yesterday. Wow. I learned a lot! I'm understanding more and more the hows and whys, and where I am - and where I will be. Exciting stuff!
    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."

  7. #4382
    Senior Member Allegheny Jet's Avatar
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    Core/resistance work today. Consisted of 3 stet of 10 step walking lunges forwards then backwards with dumbbells, 9 sets of upside down pushups- three sets of narrow/normal/wide hands, 3 sets of LaLanne's to failure, 3 sets of kneeling on balance ball lifts with dumbbells with sets consisting of 10 reps of lateral raise/front raise/low row/shoulder press, 4 sets of ****** squats /with dumbbells and 8 sets of hang cleans starting at 20 reps with light weight then adding weight and dropping reps down to 2 reps or failure. Topped it off with 45 minutes of easy spin on the rollers.
    Last edited by Allegheny Jet; 01-03-14 at 03:33 PM.
    oldschool areodynamic brick

  8. #4383
    Elite Rider Hermes's Avatar
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    Nice A'Jet. I liked that workout a lot.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  9. #4384
    Old Road Racer Cleave's Avatar
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    AJ, that was for the whole week -- right?
    Thanks.
    Cleave
    "Real men wear pink."
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  10. #4385
    Senior Member IBOHUNT's Avatar
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    5 mile hike with 1300' of elevation gain on the Appalachian Trail yesterday.
    Got to 20 degrees F* today with 17mph winds. That meant 2 hrs Z2 on the trainer
    IF 0.67
    TSS 90

  11. #4386
    Senior Member Allegheny Jet's Avatar
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    Quote Originally Posted by Cleave View Post
    AJ, that was for the whole week -- right?
    Nope, just my Friday workout. I do one session on Monday and the second on Friday. I used to be scheduled to do core/resistance 4 evenings a week but could not seem to be able to get my arse into the basement after riding outside, at the track or indoor training class. I don't work on Mondays or Fridays. Hopefully that all changes in March when I go workless.

    On Mondays I do 9 sets of 4- medicine ball pushups using normal/wide/narrow hand position while perched on medicine balls, 3 sets of pushups using one medicine ball under the hands and feet on a boccu ball. (I'm supposed to use one ball for both feet but haven't got that one yet), 9 sets of palms out " L" pullups ( legs at 90 degrees) doing three sets each for normal/narrow/wide grips. 5 sets of Hanging Windshield Wipers doing 2- 6 reps/set. Then finish up the session with 3 sets of hanging leg raise where the feet reach the bar on each rep.
    oldschool areodynamic brick

  12. #4387
    Old Road Racer Cleave's Avatar
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    ^^^ That didn't make me feel any better.
    Thanks.
    Cleave
    "Real men wear pink."
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  13. #4388
    Idiot Emeritus sarals's Avatar
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    AJ just plain scares me....

    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."

  14. #4389
    Elite Rider Hermes's Avatar
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    3x20 last night and gym tonight featuring leg plyometrics and upper body strength and plyometrics.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  15. #4390
    Resident Alien Racer Ex's Avatar
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    Day off. Worked on getting wheels, a frame, and some other stuff up on Ebay. Opener tomorrow and a TT on Sunday before the Niners melt some cheese.

  16. #4391
    Senior Member shovelhd's Avatar
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    Good luck in the TT.

  17. #4392
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by shovelhd View Post
    Good luck in the TT.
    Ditto that!
    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."

  18. #4393
    Idiot Emeritus sarals's Avatar
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    1 hour on the trainer astride the TT bike. Recovery pace, worked on cadence and smoothness. Cadence, yes, smoothness, not so much. I did spend 53 minutes exclusively on the sticks. TSS 19.8, IF .444, Distance 11.03 miles, ACad 88 RPM
    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."

  19. #4394
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by Racer Ex View Post
    Day off. Worked on getting wheels, a frame, and some other stuff up on Ebay. Opener tomorrow and a TT on Sunday before the Niners melt some cheese.
    Good luck on the TT but based on what I've read it's the others that need luck not you.

  20. #4395
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by sarals View Post
    1 hour on the trainer astride the TT bike. Recovery pace, worked on cadence and smoothness. Cadence, yes, smoothness, not so much. I did spend 53 minutes exclusively on the sticks. TSS 19.8, IF .444, Distance 11.03 miles, ACad 88 RPM
    53 minutes at 88 rpm in the sticks? That's excellent progress if I am allowed to say so.

  21. #4396
    Resident Alien Racer Ex's Avatar
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    Quote Originally Posted by shovelhd View Post
    53 minutes at 88 rpm in the sticks? That's excellent progress if I am allowed to say so.
    Allowed.

    TT bike opener. Then it's watch football and list a bunch of bike stuff on Ebay. Credit card bill for December was...numeric.

  22. #4397
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by shovelhd View Post
    53 minutes at 88 rpm in the sticks? That's excellent progress if I am allowed to say so.
    Achy shoulders today!
    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."

  23. #4398
    Old Road Racer Cleave's Avatar
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    Racer Ex, are you entering the Moser class tomorrow? I've got a Los Angeles County Bicycle Coalition event in the early afternoon so I won't be able to do the TT. Plan to do the February race. Bought some Stan's tire sealant to see if I can salvage my fornt tire that flatted during the December race. Still on the fence regarding the change to clinchers. The move won't be cheap if I do it. I can throw away a lot of tubulars for the "upgrade" cost.
    Thanks.
    Cleave
    "Real men wear pink."
    See my cycling photos at http://www.pbase.com/cleavel/bicycling
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  24. #4399
    Senior Member IBOHUNT's Avatar
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    Stupid weather!
    2 more hours on the trainer:

    20 min at 86%; 4 min rest
    18 min at 98%; 4 min rest
    16 min at 91%; 4 min rest
    21 min at 95%; Fall off bike

    IF 0.87
    TSS 159

    Glad tomorrow is an easy day

  25. #4400
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by sarals View Post
    Achy shoulders today!
    "in the sticks"

    Splain Lucy (sorry if it's a noob question) Guess is in/on the elbow pads on the TT bike.

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