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  1. #451
    Senior Member shovelhd's Avatar
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  2. #452
    Resident Alien Racer Ex's Avatar
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    Interesting week. Did a bunch of rides with Mrs Ex including an hour on the fixed gear climbing some 6-11% grades then bombing back down. And she made it to the top of Glendora Mtn road without breathing hard. In between I was playing carpenter/electrician. CTL/ATL/TSB are all looking like "off season" but I'm still reasonably strong if the weekend in Vegas in any indication.

    I gotta chalk a lot of that up to being abler to breathe again.

  3. #453
    Senior Member Allegheny Jet's Avatar
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    Had a terrific weekend of riding that included social rail trail rides, a gravel grinder ride with a few good climbs and even a couple hours of mountain biking today. I put the Power Tap wheel on my cross bike for the gravel ride and saw a 5' PP of 371 watts after the ride. I didn't kill myself on any of the climbs and the number surprised me. I'm looking forward to viewing the ride data on my computer.

    State Masters Cyclocross Champs are next weekend and will be doing a mini taper for the race this week along with some cross specific work.
    oldschool areodynamic brick

  4. #454
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    Quote Originally Posted by Allegheny Jet View Post
    Had a terrific weekend of riding that included social rail trail rides, a gravel grinder ride with a few good climbs and even a couple hours of mountain biking today. I put the Power Tap wheel on my cross bike for the gravel ride and saw a 5' PP of 371 watts after the ride. I didn't kill myself on any of the climbs and the number surprised me. I'm looking forward to viewing the ride data on my computer.

    State Masters Cyclocross Champs are next weekend and will be doing a mini taper for the race this week along with some cross specific work.
    Good Luck next weekend AJ.

    Our State Cross Champs aren't until Dec.................... brrr!!!

  5. #455
    Don't mince words Red Rider's Avatar
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    I don't know where else to post this and calling it training is generous. Six weeks since my last race has resulted in much fitness loss, and this was a humbling ride.

    This ride is very pretty, with some great descents and challenging climbs. I'd like to do it monthly so I don't feel as beat up as I do now.
    When my feet hit the floor in the morning, Satan shudders and says, "Oh, *****, she's awake!"

    Visit my blog.

  6. #456
    I need speed AzTallRider's Avatar
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    Looks like a great route, RR.

    Go get 'em Jet.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  7. #457
    Senior Member VanceMac's Avatar
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    Quote Originally Posted by AzTallRider View Post
    I had a very enjoyable group ride yesterday with VanceMac... nice smooth ride that ended up at 70 miles. He got to do the popular "Rio Verde Loop", with an extension up to "The towers".

    Today I did Tour de Scottsdale, a 70 mile "Citizen's Race". These events are, IMO, the most dangerous thing you can do on a bicycle.

    I finished 6th in my age group, at 2:57.
    The shop ride was fantastic. I would love that route (and group) for my weekly fast trainer. The climbing keeps you honest, but they are power climbs: shallow grade, so draft still helps a bit, keeping the group together. And the scenery is desert goodness.

    Killer time on TdS, especially with the last couple weeks you put in. That Saturday ride was not exactly tapering! And agree, just about most dangerous type of event there is. At least you were ahead of the fray.

    Thanks for setting up the shop tour. That place is phenomenal. 3D bike fitting, metabolic testing, full-featured wind tunnel. When I first heard they had a wind tunnel, I envisioned a low-tech makeshift setup. That couldn't be further from the truth. Now add on a boutique bike shop dripping with cutting edge bikes, components, and gear... and you can see why I didn't want to leave.

  8. #458
    Elite Rider Hermes's Avatar
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    Good luck A'Jet at CX state.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  9. #459
    Elite Rider Hermes's Avatar
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    VanceMac, I cannot take MEA to that bike shop. I would need a small initial public offering to finance the outcome. It sounds great and I hope the business model works for them.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  10. #460
    Elite Rider Hermes's Avatar
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    AZT, Congrats on the racing.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  11. #461
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by Hermes View Post
    Good luck A'Jet at CX state.
    +1, even though CX is kooky.

  12. #462
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by Hermes View Post
    AZT, Congrats on the racing.
    x 2!!!
    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."

  13. #463
    Idiot Emeritus sarals's Avatar
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    Core workout week. Ex is trying to kill me. Box jumps really hurt and are really hard to do. I can't jump like I could when I was a child, and yes, that was a surprise! Both of my hip joints are very sore from that fracas. Equally hard are the Tabatas. Yikes. I don't get the heart rate up nor do I sweat like I do on the bike, the trainer, or a treadmill, but by golly, I am sore and stiff not long after I stop that torture. More so than after a 50 mile ride!

    Tomorrow is "core" and "strength". My hips can recover! Yay. It's the little things!
    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. #464
    Resident Alien Racer Ex's Avatar
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    Quote Originally Posted by sarals View Post
    Core workout week. Ex is trying to kill me. Box jumps really hurt and are really hard to do.

    Tomorrow is "core" and "strength". My hips can recover! Yay. It's the little things!
    Check your inbox.

    Globally, strength work is supposed to hurt muscularly. If it's resulting in joint pain then we need change things up and not keep going down that path.

    What I find is that starting a new exercise or returning to one you haven't done in a while, that the soreness level, especially the next day, is going to be fairly high. This should diminish down to a dull roar after your body stop going "why are you using this muscle group now when you've let it sit dormant for so long?"

    It's like making a kid who's been sitting around eating Cheetos go run around the block. You're going to hear about how you're killing him.

  15. #465
    I need speed AzTallRider's Avatar
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    Quote Originally Posted by sarals View Post
    Tomorrow is "core" and "strength". My hips can recover! Yay. It's the little things!
    LOL. Your hips might recover, but the soreness will just shift over to your legs. It was my back that complained about the core exercises. Not in an "injured" way - just an unused way. If you made it through the box jumps, though, you can get through everything else, and strength does make a big difference.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  16. #466
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by Racer Ex View Post
    Check your inbox.

    Globally, strength work is supposed to hurt muscularly. If it's resulting in joint pain then we need change things up and not keep going down that path.

    What I find is that starting a new exercise or returning to one you haven't done in a while, that the soreness level, especially the next day, is going to be fairly high. This should diminish down to a dull roar after your body stop going "why are you using this muscle group now when you've let it sit dormant for so long?"

    It's like making a kid who's been sitting around eating Cheetos go run around the block. You're going to hear about how you're killing him.
    Let me do the next iteration later in the week and see how it goes before we change it. The hip pain may or may not be joints, it just might be the IT band anchor or something up there. My left hurts more than my right, which is not unusual, because that side still gets aggravated from that crash I had last year. Really, it hurts less than after a run, even though the impact forces seems to be higher.

    I had "preview" of the exercises you direct last week in strength class. The instructor must know you - she has us doing EXACTLY the same exercises you lay out in STR and CR. I DID hurt quite a lot the next day, 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."

  17. #467
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by AzTallRider View Post
    LOL. Your hips might recover, but the soreness will just shift over to your legs. It was my back that complained about the core exercises. Not in an "injured" way - just an unused way. If you made it through the box jumps, though, you can get through everything else, and strength does make a big difference.
    AzT, I really need to do the box jumps some more. I'm challenged by the Box/March - I just can't get them! Anytime that happens, I am compelled to keep trying. I'm stubborn that way!

    My back I do have to be careful of. It will go out on me about twice a year whether I want it to or not!
    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. #468
    I need speed AzTallRider's Avatar
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    Quote Originally Posted by sarals View Post
    AzT, I really need to do the box jumps some more. I'm challenged by the Box/March - I just can't get them!
    Me too, but I got lucky last time. I was rotating through my exercises, and someone took the platforms and spot I was using for the jumps. I decided it was fate, and moved on... I was already pretty much toast.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  19. #469
    Senior Member shovelhd's Avatar
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    Riding the commuter bike exclusively while the Felt is at the factory has brought out a bunch of soreness that I didn't have when racing. It takes a lot of watts to push that bike around, the fit is very different, and I have been riding with less rest. Beats laying around getting fat, though.

  20. #470
    Senior Member Allegheny Jet's Avatar
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    I too dislike box jumps. Last winter I did a super set that included 15 x 16" box jumps, to 30 upside down bocu ball squats with alternating arm positions, to 10 x squats while standing on two 10 lb medicine balls, to squats to failure while balancing on a 55 cm stability ball.

    It's good to know I won't be the only one on the site training for the circus.
    oldschool areodynamic brick

  21. #471
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by Allegheny Jet View Post
    I too dislike box jumps. Last winter I did a super set that included 15 x 16" box jumps, to 30 upside down bocu ball squats with alternating arm positions, to 10 x squats while standing on two 10 lb medicine balls, to squats to failure while balancing on a 55 cm stability ball.

    It's good to know I won't be the only one on the site training for the circus.
    Damn elephants stand on bocu's better than I can! Circus, indeed, AJ!

    I have a hard time with an upside down bocu. One of the strength/sculpt class instructors I see at my gym loves having us turn the bocu over and use it for our arms while we do pushups. What?? OMG, balance and do pushups? That's just wrong!
    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."

  22. #472
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by AzTallRider View Post
    Me too, but I got lucky last time. I was rotating through my exercises, and someone took the platforms and spot I was using for the jumps. I decided it was fate, and moved on... I was already pretty much toast.
    This morning I when I was doing my exercises, a gal came into the room I was in and spread out her yoga mat. I started the box jumps about then. When I stopped to recover I looked over to say hello and she was gone. I guess box jumps and yoga are NOT compatible!
    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. #473
    Senior Member Allegheny Jet's Avatar
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    Quote Originally Posted by sarals View Post

    I have a hard time with an upside down bocu. One of the strength/sculpt class instructors I see at my gym loves having us turn the bocu over and use it for our arms while we do pushups. What?? OMG, balance and do pushups? That's just wrong!
    I'm sure you saw this before. First you do two balls, then two balls under the hands and both feet on one. Finally you graduate to four balls.

    http://i489.photobucket.com/albums/r...5/c5aa55ee.mp4
    oldschool areodynamic brick

  24. #474
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by Allegheny Jet View Post
    I'm sure you saw this before. First you do two balls, then two balls under the hands and both feet on one. Finally you graduate to four balls.

    http://i489.photobucket.com/albums/r...5/c5aa55ee.mp4
    Show off!
    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."

  25. #475
    Elite Rider Hermes's Avatar
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    Quote Originally Posted by Allegheny Jet View Post
    I'm sure you saw this before. First you do two balls, then two balls under the hands and both feet on one. Finally you graduate to four balls.

    http://i489.photobucket.com/albums/r...5/c5aa55ee.mp4
    I have seen this video before and seeing it again provoked a couple of observations. It sounds like the woman shooting the video is bored and the dog walked out of the shoot at the start. In your glory years, did this type of stuff impress the chicks? Because if it did, I can do at least a couple of those and maybe impress MEA
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

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