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  1. #5026
    Idiot Emeritus sarals's Avatar
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    I spent the day at the Wildflower Triathlon yesterday with two dudes in black suits. We arrived in a fancy orange ride. Sat around all day, but had fun. It made for a long day, though.

    The clinic I attended on Saturday was divided into two parts. The first was contact drills. We rode out to a grassy field and rode around a "track" defined by some cones. We paired off and practiced hitting and getting hit, first with elbows and then full body contact. This was done at low speed, but still, it was really good stuff! We then did a sort of "bull in the ring", where the object was to make the other person unclip to keep from going down. This was a everyone in the ring melee! The last rider still clipped in would be the "winner". Yours truly was the last standing, but I really think they gave it to me! Then we did wheel touches, first in the grass, then on pavement. That part was a little unsettling, but it turned out to be, once again, great training.

    We then rode out to Mines Road, south of Livermore, which is "lightly travelled", and has a decent climb, to work on pace lines, "blocking, but not impeding", delivering sprinters over hills and to finishes, and motor pacing. I was almost full gas to completely full gas in most of those drills, having to ride with those cat 3 and 4 men! The motor pacing was no easier, it was done at 22 to 27 MPH ("if you can't do this, you don't need to be racing" said the mentor). The take away from that was how a 1 second mistake, where you loose that draft at those speeds, means gapped and OTB! It was a real eye opener.

    That clinic is one of the the really cool things about the race team I belong to. They are very proactive and really in to improving their racers. They are a true development team.

    Here's shot before the final exercise. I was still able to hold my head up!

    Last edited by sarals; 05-05-14 at 07:10 AM.
    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. #5027
    Senior Member globecanvas's Avatar
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    Motorpacing is something I really want to do before I die.


    Last week I failed at 2x8 Z5 intervals on the trainer. Today I actually looked at my power curve and realized I was aiming for PR levels so it's no wonder I failed, not to mention Z5 on the trainer is soul death.

    Tried the intervals again today outdoors, aiming for 10w under PR, but PR'd them anyway! PR'd my local 10' hill in the process, which Strava says I've climbed 86 times.
    Ninny

  3. #5028
    Idiot Emeritus sarals's Avatar
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    My task yesterday was to do two eight minute mock TT's on a rolling course. I chose the course on which I'll be doing a real TT this coming Saturday. The first interval was so-so, I was choppy and way over-breathing. I settled down on the ten minute cool down, and the second interval was much better. My average power was 153 watts for the segment, pretty good for me. Average speed was only 14.3 MPH, but there is a 10% grade in there. I was down to 9 MPH going up that. Saturday should be better. I am tired, though, my legs definitely felt it yesterday (as did my shoulders). TSS was 99 for 1 hour 18 minutes.
    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. #5029
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by sarals View Post
    My task yesterday was to do two eight minute mock TT's on a rolling course. I chose the course on which I'll be doing a real TT this coming Saturday. The first interval was so-so, I was choppy and way over-breathing. I settled down on the ten minute cool down, and the second interval was much better. My average power was 153 watts for the segment, pretty good for me. Average speed was only 14.3 MPH, but there is a 10% grade in there. I was down to 9 MPH going up that. Saturday should be better. I am tired, though, my legs definitely felt it yesterday (as did my shoulders). TSS was 99 for 1 hour 18 minutes.
    10% grade in/on the "sticks"? Ufda!
    Look forward to the race report

  5. #5030
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by IBOHUNT View Post
    10% grade in/on the "sticks"? Ufda!
    Look forward to the race report
    Get 'r done!! Not so bad on the sticks. At a certain point, I come off of them and use the bullhorns, but that's just for leverage.

    I'm looking forward to the race!
    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."

  6. #5031
    Senior Member IBOHUNT's Avatar
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    Shoulder doc appointment today and I'm cleared to ride.
    The foot is a different deal. I've got Morton's neuroma in my left foot and it's painful to even walk. Got a cortisone shot on Tuesday and it wasn't much relief. Another scheduled for next week but the good is that the foot doc didn't say no biking so it's game on tonight. First potential race is May 31 - Philly TT

  7. #5032
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by IBOHUNT View Post
    Shoulder doc appointment today and I'm cleared to ride.
    The foot is a different deal. I've got Morton's neuroma in my left foot and it's painful to even walk. Got a cortisone shot on Tuesday and it wasn't much relief. Another scheduled for next week but the good is that the foot doc didn't say no biking so it's game on tonight. First potential race is May 31 - Philly TT
    Glad to hear the bike is on the table! Here's to the Philly TT...
    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."

  8. #5033
    Senior Member IBOHUNT's Avatar
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    First ride outside since Feb 18.

    Ow! Ow! Ow! Ow!

    Had a few guys form a local race team show up to what was last year a gentleman's ride.
    Turned into a, for them, 1 hr 55 min tempo workout. For me, a dog with it's tongue hangin out ride.

    36.7 mi
    1,932' gain
    TSS 160
    Trimp 182

    3 min power - I suck
    20 min powr - I suck
    Avg pwr - I suck
    NP - I suck

    I'm just an old wore out farmer and I sense a trend...

  9. #5034
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by IBOHUNT View Post
    First ride outside since Feb 18.

    Ow! Ow! Ow! Ow!

    Had a few guys form a local race team show up to what was last year a gentleman's ride.
    Turned into a, for them, 1 hr 55 min tempo workout. For me, a dog with it's tongue hangin out ride.

    36.7 mi
    1,932' gain
    TSS 160
    Trimp 182

    3 min power - I suck
    20 min powr - I suck
    Avg pwr - I suck
    NP - I suck

    I'm just an old wore out farmer and I sense a trend...
    Come on, now. You just got back on the bike. You'll be fine!
    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."

  10. #5035
    Elite Rider Hermes's Avatar
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    Completed the first day of the Sonoma tandem rally. We hooked up with @colotandem and we rode along the Russian River and hit a couple of wineries. It was billed as an easy day but was more like a 30 mile prologue. At dinner, we had some incredible wine that Santana purchased from local wineries.





    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  11. #5036
    Senior Member
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    IBOHUNT - Sounds like a dog with his tongue hanging out, wagging his tail.

    Hermes - Sweet!
    Regards,
    Chuck

    Demain, on roule!

  12. #5037
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by revchuck View Post
    IBOHUNT - Sounds like a dog with his tongue hanging out, wagging his tail.
    Paying for it today. The only thing that doesn't hurt are my ears.
    Z0 recovery ride planned later.. fishin on the Chesapeake Bay

  13. #5038
    Idiot Emeritus sarals's Avatar
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    Recovery pace today, ITT and road race tomorrow. People my own age will be picking on me. I can't wait!
    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. #5039
    Senior Member shovelhd's Avatar
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    Good luck Sara. I'll be doing day three of VO2Max intervals thinking of you.

  15. #5040
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    Sweet! Can't wait to hear about it.
    I did a recovery ride today and racing a crit tomorrow. And then Sunday... the forecast is calling for snow. Weah.

    Quote Originally Posted by sarals View Post
    Recovery pace today, ITT and road race tomorrow. People my own age will be picking on me. I can't wait!
    ...

  16. #5041
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    Quote Originally Posted by sarals View Post
    Recovery pace today, ITT and road race tomorrow. People my own age will be picking on me. I can't wait!
    Enjoy!
    Regards,
    Chuck

    Demain, on roule!

  17. #5042
    Senior Member IBOHUNT's Avatar
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    Friday was spent doing 1 hour of cadence work; Avg 101; TSS 70
    Saturday was spent doing 3 hrs of base - 50 miles with 3100' gain; TSS 225
    Sunday was spent doing a long base ride - 79 miles with 5800' gain; TSS 278 followed by a 6.5 mile slow run.

  18. #5043
    Senior Member
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    First time back on the bike since my crash. 42 minutes with 3x(3x30 second) one-legged drills and a 5x30 fast pedal interval set. Though I'm supposed to be on the trainer, I did this in the parking lot of a mall before opening hours. 37.5 hrTSS, .70 IF. Felt so good!
    Regards,
    Chuck

    Demain, on roule!

  19. #5044
    I need speed AzTallRider's Avatar
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    The wounded are all on there mend!
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  20. #5045
    Idiot Emeritus sarals's Avatar
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    Chuck, welcome back to the saddle!
    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."

  21. #5046
    Senior Member IBOHUNT's Avatar
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    Welcome back Chuck.

  22. #5047
    Senior Member shovelhd's Avatar
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    Nice and easy Chuck.

  23. #5048
    Senior Member IBOHUNT's Avatar
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    1 hr 45 min on the TT bike which had me in the 'sticks' working on my shoulder endurance and form. Managed the following 'laps' on the sticks. The rest of the time was spent on the horns sitting up to give my shoulder muscles some rest. I couldn't do a 40K in the sticks right now.

    26 min
    8:30 min
    10 min
    6 min

    TSS 105
    IF .83

  24. #5049
    Elite Rider Hermes's Avatar
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    Chuck, Glad you are back.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  25. #5050
    So it is LAJ's Avatar
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    Good to see, revchuck!
    Quote Originally Posted by Element GT View Post
    I did my first metric this year and it was a blast! The biggest surprise was how much I actually ate through the whole thing at the snack tables.

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