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  1. #5076
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by LAJ View Post
    Over/Unders=Not as much fun.
    I live for them.

  2. #5077
    Elite Rider Hermes's Avatar
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    Track workout this AM and yet another chainless day. We did the classic 30 lap warmup and it felt amazingly easy. I followed that up with 2 standing starts. The motor was available so I did a 10 lap effort and 12 lap (333 meters per lap) efforts taking 500 meter solo pulls with the motor behind every two laps at pursuit race pace. I finished with a flying kilo led out by the motor for 660 meter doing the final 333 by myself. It was a beautiful hot morning in San Jose with temperatures in the low 90s. Part II of my workout is endurance this PM on my road bike.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  3. #5078
    So it is LAJ's Avatar
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    Quote Originally Posted by shovelhd View Post
    I live for them.
    Completing them well gives me a bit of satisfaction, so I'll give you that, shovelhd.
    Quote Originally Posted by rpenmanparker View Post
    Not to be argumentative

  4. #5079
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by LAJ View Post
    Completing them well gives me a bit of satisfaction, so I'll give you that, shovelhd.
    Even when I fail, and I fail more than you might think, it's uplifting, because I know how much it pays off in the races. Recovery is everything in criteriums.

  5. #5080
    I need speed AzTallRider's Avatar
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    May fav's as well, and I also frequently miss the targets.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  6. #5081
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    1h of 40 on, 20 off today. did this monday @ tempo wattage; 3 days later and i did the 40" on @ upper threshold/lower vo2 and felt good. amazing...and lucky.

  7. #5082
    So it is LAJ's Avatar
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    Quote Originally Posted by shovelhd View Post
    Even when I fail, and I fail more than you might think, it's uplifting, because I know how much it pays off in the races. Recovery is everything in criteriums.
    Quote Originally Posted by AzTallRider View Post
    May fav's as well, and I also frequently miss the targets.
    It's posts like these that help folks like me more than you could know.
    Quote Originally Posted by rpenmanparker View Post
    Not to be argumentative

  8. #5083
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    Quote Originally Posted by LAJ View Post
    It's posts like these that help folks like me more than you could know.
    Ditto.
    Regards,
    Chuck

    Demain, on roule!

  9. #5084
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by LAJ View Post
    It's posts like these that help folks like me more than you could know.
    Precisely why I mentioned it.

    Nice work, Teton.

  10. #5085
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    I'm feeling really good on the bike. I'm taking it easy as per my coach's instructions, though with tomorrow's weather (61 at 0700, 78 at 1200, sunny) I might ride with the local club for ~50 miles at ~16 mph (local woman is tapering for an Ironman, wants easy distance). So far this week, 44.8 miles, hrTSS 178.
    Regards,
    Chuck

    Demain, on roule!

  11. #5086
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by LAJ View Post
    It's posts like these that help folks like me more than you could know.
    +1

  12. #5087
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by tetonrider View Post
    1h of 40 on, 20 off today. did this monday @ tempo wattage; 3 days later and i did the 40" on @ upper threshold/lower vo2 and felt good. amazing...and lucky.

    Nice work

  13. #5088
    Ninny globecanvas's Avatar
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    Quote Originally Posted by tetonrider View Post
    1h of 40 on, 20 off today. did this monday @ tempo wattage; 3 days later and i did the 40" on @ upper threshold/lower vo2 and felt good. amazing...and lucky.
    60 reps of 40 seconds Z4/Z5 on, 20 seconds off? So 40 minutes of lower Z5 in an hour? Ouch!

  14. #5089
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    Quote Originally Posted by globecanvas View Post
    60 reps of 40 seconds Z4/Z5 on, 20 seconds off? So 40 minutes of lower Z5 in an hour? Ouch!
    i was just going by what felt right, but it wound up being aiming for that line right on z4/z5, so some pedal strokes were above and some below...just normal outdoor variation.

    looked it up the buckets -- i had 4' tempo, 18' of threshold and 16' of vo2 during the hour, plus a little z6; the remainder was from the sum of the recoveries.

    AP was mid-tempo. felt good to apply a little power and feel good.

    rode a solid hour today with consistent power. nothing staggering, but nice to do. i'm appreciative of each pedal stroke right now. found myself bounding up a couple stairs, just out of impulse. encouraging that those things are coming back.

    might do a hill climb next week as part of a local series. doesn't matter how it turns out, but it might be cool to have a 20' file for what i can do 3 weeks post-femur break.

  15. #5090
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    Question for the exercise physiology savants here.

    At my last race, average heartbeat was at least 156* for 2:12 hours. My max is 174.

    Does this sound unpossible?


    * Forgot to stop my computer immediately after the race.

  16. #5091
    Elite Rider Hermes's Avatar
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    Quote Originally Posted by nacler22 View Post
    Question for the exercise physiology savants here.

    At my last race, average heartbeat was at least 156* for 2:12 hours. My max is 174.

    Does this sound unpossible?


    * Forgot to stop my computer immediately after the race.
    Idiot savant here... Yeah, why not. Racing is hard. Also, if the ambient temperature is higher then my average HR is higher. Also, was this race a TT, road or crit style. Even in hard RRs and crits, my HR fluctuates a lot.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  17. #5092
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    Quote Originally Posted by Hermes View Post
    Idiot savant here... Yeah, why not. Racing is hard. Also, if the ambient temperature is higher then my average HR is higher. Also, was this race a TT, road or crit style. Even in hard RRs and crits, my HR fluctuates a lot.
    OK, thanks. It was a MTB race on a fast course. Just seemed a little wonky to me.

    p.s. Happy Belated Birthday

  18. #5093
    Old Road Racer Cleave's Avatar
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    tetonrider, intervals already? You are far more disciplined than I. I'd be rolling around just glad that I could still ride.
    Thanks.
    Cleave
    "Real men wear pink."
    See my cycling photos at http://www.pbase.com/cleavel/bicycling
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  19. #5094
    Old Road Racer Cleave's Avatar
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    Was in St. Louis for two weeks on business sans bike and mostly lurking on BF. Found a spin bike studio and went to 3 classed during those two weeks. The bikes had some pretty high tech computers on them and certain statistics transmitted to big LCD panels at the front of the room. The system ranked participants by total calories burned. It also showed current watts and rpm among other metrics. The watts were either way off or my PowerTap and SRM are way off. Anyway, I was second in the calories "race" all 3 days.

    I "won" the biggest sweat puddle competition all 3 days.

    No training today. Headed to Pasadena to be a volunteer course marshal with my wife.
    Thanks.
    Cleave
    "Real men wear pink."
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  20. #5095
    Resident Alien Racer Ex's Avatar
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    Quote Originally Posted by Cleave View Post
    No training today. Headed to Pasadena to be a volunteer course marshal with my wife.
    The Rose Bowl Parade is several months off still.

  21. #5096
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    Today was my longest ride since getting back on the bike, 1:29, hrTSS 99.4, IF .77. I did a half hour interval at the low end of Z4 (96% of FTHR) in the middle of the ride, and had plenty more juice. I just felt great on the bike. My HR seems to be coming down in relation to RPE.

    The fact that it was sunny and in the 60s-70s during the ride didn't hurt!

    Thinking about a three hour ride tomorrow at endurance pace.
    Regards,
    Chuck

    Demain, on roule!

  22. #5097
    Resident Alien Racer Ex's Avatar
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    2:15 and 2200' of climbing into the teeth of this:



    Home in 30 minutes. Hit 50.4 on a 4% downhill. Broke the speed limit.

    Best day on the bike in a long time. NP of 200 for a 3 hr ride at an average elevation of 5200'. Hour walk with Ridley when I got up, couple of cups of great coffee and out the door. After a warm up rode pretty much an hour at just below FTP into the teeth of it. Ate a Hammer Bar then veered off to do some climbs, cramped a bit on one nasty 1/2 mile at 10% 2 hours in. Coasted back down, then decided to give it another go. Cramps didn't come back.

    Stopped for a sarsaparilla and a half a chocolate bar at the candy store, then shot home.

    I was getting tired and sore at the end but I felt I had more in the tank.

    Even with the wind it was a great day to be out. The mountains are still holding snow in places so the streams are full and singing when you ride by. Everything's green, the wildlife is out including the wild horses that come down to check out their domestic brethren, or as they call them: "sell outs to the man"

    Probably go hike tomorrow. Maybe a short recovery ride before or after on the TT bike.





  23. #5098
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    Quote Originally Posted by Racer Ex View Post
    Even with the wind it was a great day to be out. The mountains are still holding snow in places so the streams are full and singing when you ride by. Everything's green, the wildlife is out including the wild horses that come down to check out their domestic brethren, or as they call them: "sell outs to the man"
    +1
    Colorado, mostly consisting of desert, is usually pretty brown unless you're in the alpine. But right now it's lush and beautimus: the horses are winnying, the streams are gurgling, the birds are singing, and over it all, one can just make out the sound of bike racers yelling at each other.

  24. #5099
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    Oh you heard me yelling? Sorry.
    ...

  25. #5100
    So it is LAJ's Avatar
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    Nice
    Quote Originally Posted by rpenmanparker View Post
    Not to be argumentative

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