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Old 01-04-14, 06:54 PM   #4401
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sticks = aerobars

Haven't seen the term 'sticks' used anywhere else but here. That's OK though.

The outer bars are usually called the 'bullhorns' because of the shape of the original bars used on funny bike TT bikes.
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Old 01-04-14, 07:16 PM   #4402
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sticks = aerobars

Haven't seen the term 'sticks' used anywhere else but here. That's OK though.

The outer bars are usually called the 'bullhorns' because of the shape of the original bars used on funny bike TT bikes.
Sticks, yes. The folks at Davis Bike Works referred to the aerobars as sticks, and I picked it up from them. I've got be in vogue, you know.
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Old 01-04-14, 07:21 PM   #4403
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"in the sticks"

Splain Lucy (sorry if it's a noob question) Guess is in/on the elbow pads on the TT bike.
Pads and aerobars, yes. Cleave touched on that. I really don't hold on to the aerobars, I just rest my hands on them. I don't know how other folks approach them. Steering forces (sorry about my aviation lingo, it's the only way I know to say it) go through my elbows and forearms to the pads. Resting on those pads for almost an hour, all bent over, fatigued my shoulders. I said earlier, somewhere, that I don't have any "upper body" strength - not a lot, anyway. Certainly not like you male specimens!
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Old 01-04-14, 07:38 PM   #4404
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Pads and aerobars, yes. Cleave touched on that. I really don't hold on to the aerobars, I just rest my hands on them. I don't know how other folks approach them. Steering forces (sorry about my aviation lingo, it's the only way I know to say it) go through my elbows and forearms to the pads. Resting on those pads for almost an hour, all bent over, fatigued my shoulders. I said earlier, somewhere, that I don't have any "upper body" strength - not a lot, anyway. Certainly not like you male specimens!
Thanks.
As for upper body strength... Since killing that truck last June with my shoulder I have zero/none/nada/zippo upper body strength. Can't hardly pick up a jar of shine from the top shelf with my right arm.
Sprint in the drops? Are you kidding me! Not happening.
Maybe I'll get me one of them funny looking TT bikes. Not like I'll get my Redneck membership card back anytime soon.
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Old 01-04-14, 07:47 PM   #4405
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Thanks.
As for upper body strength... Since killing that truck last June with my shoulder I have zero/none/nada/zippo upper body strength. Can't hardly pick up a jar of shine from the top shelf with my right arm.
Sprint in the drops? Are you kidding me! Not happening.
Maybe I'll get me one of them funny looking TT bikes. Not like I'll get my Redneck membership card back anytime soon.
Good thing you've got two arms.
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Sticks, yes. The folks at Davis Bike Works referred to the aerobars as sticks, and I picked it up from them. I've got be in vogue, you know.
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Old 01-04-14, 08:44 PM   #4406
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Team ride today. I'm continually getting schooled on these - one of the stronger riders on the team was with us and when he pulled, the rest of us were doing about all we could do to stay on his wheel. I'm finding that I have more endurance at higher speeds than I thought I had.

That's not to say that everything went swimmingly. It was planned for 100 miles, and I pulled off at about mile 70 due to my lower back talking rather loudly and rudely to me. I was tired, but not thrashed, and could have kept going for a while longer had it not been for my back. As it was, I cruised the rest of the way at low endurance pace. Note to self: ibuprofen goes in the bag with the money, ID and phone. I took a shortcut that chopped off eight miles, ended up with 93 miles, TSS 332, IF .81, AP 173, NP 190.
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Old 01-04-14, 11:31 PM   #4407
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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.
Not for this one, my coach and I are playing with a new software program and we need some "full effort" data points. Tempted to see if they will let me ride both but I think the start times would overlap. Bring your Shogun to the next one though and we can have a Shogun Showdown.
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Old 01-04-14, 11:36 PM   #4408
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Team ride today. I'm continually getting schooled on these - one of the stronger riders on the team was with us and when he pulled, the rest of us were doing about all we could do to stay on his wheel. I'm finding that I have more endurance at higher speeds than I thought I had.

That's not to say that everything went swimmingly. It was planned for 100 miles, and I pulled off at about mile 70 due to my lower back talking rather loudly and rudely to me. I was tired, but not thrashed, and could have kept going for a while longer had it not been for my back. As it was, I cruised the rest of the way at low endurance pace. Note to self: ibuprofen goes in the bag with the money, ID and phone. I took a shortcut that chopped off eight miles, ended up with 93 miles, TSS 332, IF .81, AP 173, NP 190.
You should have some tramadol in your jersey pocket like the pros. When I read about that I realized that's one of the pain meds Taz is on.

Counter intuitive but my back does better the lower and longer my position is. TT bike I can ride all day.
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Old 01-05-14, 10:09 AM   #4409
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Team ride today. I'm continually getting schooled on these - one of the stronger riders on the team was with us and when he pulled, the rest of us were doing about all we could do to stay on his wheel. I'm finding that I have more endurance at higher speeds than I thought I had.

That's not to say that everything went swimmingly. It was planned for 100 miles, and I pulled off at about mile 70 due to my lower back talking rather loudly and rudely to me. I was tired, but not thrashed, and could have kept going for a while longer had it not been for my back. As it was, I cruised the rest of the way at low endurance pace. Note to self: ibuprofen goes in the bag with the money, ID and phone. I took a shortcut that chopped off eight miles, ended up with 93 miles, TSS 332, IF .81, AP 173, NP 190.
With my shoulder I take a preemptive one if I know I'll be on the bike for more than 2 hours

Some huge numbers there.
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Old 01-05-14, 05:31 PM   #4410
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2.5 hours on the fixie today ahead of the next few days of Meteorological Armageddon. I drove 35 minutes to meet my coache's group only to discover that I brought my road shoes and the mtb shoes were home in the garage. Got home and headed out on my local roads.
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Old 01-05-14, 06:40 PM   #4411
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nothing but freezing rain here so 3 hours in the middle of Z2 on the trainer.

IF 0.67
TSS 137

Week total TSS = 1057; 17 hours
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Old 01-05-14, 08:30 PM   #4412
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Went out for an hour today in light rain, 20 mph wind and dropping temperature (12 degree drop in that hour), endurance pace with fast pedal and one-legged drills. Supposed to do a recovery ride tomorrow, temperature will be in AJ territory - 24 degrees, 12 degrees with wind chill. Doesn't look good...
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Old 01-05-14, 10:04 PM   #4413
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OK, base period is done. 1,070 miles since December 1, 2013. Tired.
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Old 01-05-14, 10:27 PM   #4414
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TT bike hard intervals on Saturday and ride as I feel ("RAIF") ride on Sunday. Both days were beautiful with temperatures in the low to mid 60s. Leg plyos after RAIF.
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Old 01-06-14, 10:39 AM   #4415
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I couldn't do the scheduled strength workouts yesterday due to work, so I got them in this morning. Side planks hurt. They just hurt. Tonight will be another trainer session.
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Old 01-07-14, 12:32 AM   #4416
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Trainer session done. The TT bike on the trainer, 1:03. NPR on the radio. Pace and cadence intervals, followed by three minutes of SPIN. My calves tightened up on the spin portion, and I could only get 2:30. TSS 52.7, IF .712, ACad 85 RPM, Max on Spin 122 RPM, NP 116 watts.
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Old 01-07-14, 06:44 AM   #4417
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Great to see you pushing that cadence, Sara.. I'm guessing what you hit before you bounce off the bike has gone up significantly too?
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Old 01-07-14, 10:04 AM   #4418
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Great to see you pushing that cadence, Sara.. I'm guessing what you hit before you bounce off the bike has gone up significantly too?
It may have, I don't know. It was 122 last night. I wasn't my best last night, either, so I expect I might be able to eek another 4 or 5 RPM out somewhere along the way. I was working harder than the numbers show, in a different way, to keep the cadence up in the high power zone. It was tiring!
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Old 01-07-14, 11:30 AM   #4419
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Trainer session done. The TT bike on the trainer, 1:03. NPR on the radio. Pace and cadence intervals, followed by three minutes of SPIN. My calves tightened up on the spin portion, and I could only get 2:30. TSS 52.7, IF .712, ACad 85 RPM, Max on Spin 122 RPM, NP 116 watts.
122 rpm for 2:30. Great work
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Old 01-07-14, 04:26 PM   #4420
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122 rpm for 2:30. Great work
Two minutes thirty seconds, IBO! I should be able to go longer. If I loose ten years, I can!
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Old 01-07-14, 04:34 PM   #4421
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Pace ride on the TT bike today. It was my first ride ever with a disk. It felt different at low speeds and in no time I was used to it. The schedule was for PACE (90's to high 130's watts) for me, so I didn't get a chance to see what the "advantage" to the disk really is. Later in the season, when I can go faster, I think I'll find out.

The ride was broken up by stop lights, stop signs, being on the MUP in places, and some poor planning on my part. But, I was very conscious to keep the power below the upper limit. Some "bursts" above that were unavoidable, but I shut those down FAST so my HR wouldn't spike. I had a fairly uninterrupted stretch of road that allowed me to keep spinning, stay on the sticks, and to be as smooth as I could. The graph for that section looks really nice. 1 hour 40 minutes (out of 2 hours programmed), 22 miles. TSS 98.1, IF .808, Cadence 75 (because of all of the stops and starts), NP 119 watts.
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Old 01-07-14, 05:20 PM   #4422
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Two minutes thirty seconds, IBO! I should be able to go longer. If I loose ten years, I can!
It takes work to increase cadence Sara. It took me a few seasons to get that it takes constant pressure on the pedals to have a fast and smooth cadence. These screen shots are some of the drills from last Saturday's indoor session. I do the "A group" and there are levels from A down to E, and even special modifications for "new people". I will also go into the drops during parts of the drills to work on race position.

On this first one we were in the 39/23 for the HC that started at 115 then went up 5 rpm's every 15" until hitting the last segment at 150 rpm, then dropping into the 53/12 OG at 60 rpm for the recovery minute. For some reason my bike will not go into the big ring quickly while it's on the trainer as evidenced by the lack of cadence each rep while I fiddle it into the big ring.



This was the WU done in the 39/21 that started at 110 rpm for 4', then every 4' went up 5 rpm until we did the last 4' at 130 rpm.



This was the HC spin up portion done in our easiest gear that started at 120 rpm and every minute went up 5 rpm until peaked at 145 rpm, then worked back down to 120 rpm for the last minute of the 11' set. The middle 5 minutes were a killer and you can see where I took a few second recovery after doing the peak minute.



This one is the lactate tempo ladder that is a real lung burner. I rode in the 53/23. We start at 100 rpm for the first 50" then do 10" at 120 rpm. Every minute we take 5" off the "low side" (100 rpm) and add 5" to the "high side" (120 rpm) until we reach 5" at 100 and 55" at 120" then the leader gets to say "keep on going, 60" high side". This drill puts everything together and calls for more power in addition to the HC. My HR jumped on the last 2" as I dropped a gear or two and went into the drops putting myself into "race finish mode" knowing that blowing up was irrelevant.

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Old 01-07-14, 05:24 PM   #4423
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AJ, that's very impressive! I see the constant pressure, that's really evident in your cadence line - it's very smooth. The red line is HR, right? If it is, you've got some fantastic recovery!
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Old 01-07-14, 05:33 PM   #4424
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AJ, here's last night's session. Not as smooth as you, nor as strong. I had to back off at the end of each interval for twenty seconds or so to collect myself, even though it was only at pace wattage (the trainer is HARD).

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Old 01-07-14, 05:34 PM   #4425
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AJ, that's very impressive! I see the constant pressure, that's really evident in your cadence line - it's very smooth. The red line is HR, right? If it is, you've got some fantastic recovery!
Yes the red line is HR. You have to concentrate on smoothness and being deliberate doing HC or your body goes out of sync. With my fused left ankle I have to be aware that I don't get lopsided due to the other leg having foot extension the left side doesn't match.
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