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  1. #5326
    Senior Member IBOHUNT's Avatar
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    5 miles ru**i*g yesterday.
    Seems every day it's afternoon storms which prevents getting on the bike.

  2. #5327
    Idiot Emeritus sarals's Avatar
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    Work is killing me this week.
    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. #5328
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by sarals View Post
    Work is killing me this week.
    Lap 2 on the TT intervals looked good

  4. #5329
    Senior Member IBOHUNT's Avatar
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    5.3 mi ru**i*g; rTSS 79
    1:40 on the bike; IF 0.88 TSS 127

    Knackered.

  5. #5330
    Resident Alien Racer Ex's Avatar
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    Real estate offer intervals.

  6. #5331
    Senior Member shovelhd's Avatar
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    I saw my orthopedist this morning. The groin injury is under control so there was no need to go any further with an MRI or anything like that. It continues to improve but I still have pain with hard efforts and walking on uneven surfaces. My mechanics have degraded. I'm not as smooth as I used to be at cadences below 100. I will be working on that.

    The xrays of my finger showed a chunk of bone missing from the finger joint. Where it went, who knows. Most likely my head with the rest of the bones. I can wiggle the tip so the tendon is intact. He splinted my finger on the top side and set it in a bent position. I will keep this on for another three weeks. I'll ride with it like this today and test braking in the drops. If everything checks out I'll do a training race on Wednesday. If I can't exert significant braking pressure then I stand down again until it heals.

    Vacation was wonderful, except for the realizing that your race fitness is toast part.

  7. #5332
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    Quote Originally Posted by shovelhd View Post
    I saw my orthopedist this morning. The groin injury is under control so there was no need to go any further with an MRI or anything like that. It continues to improve but I still have pain with hard efforts and walking on uneven surfaces. My mechanics have degraded. I'm not as smooth as I used to be at cadences below 100. I will be working on that.

    The xrays of my finger showed a chunk of bone missing from the finger joint. Where it went, who knows. Most likely my head with the rest of the bones. I can wiggle the tip so the tendon is intact. He splinted my finger on the top side and set it in a bent position. I will keep this on for another three weeks. I'll ride with it like this today and test braking in the drops. If everything checks out I'll do a training race on Wednesday. If I can't exert significant braking pressure then I stand down again until it heals.

    Vacation was wonderful, except for the realizing that your race fitness is toast part.
    glad to hear about the groin. (there's a joke in there, somewhere.) bummer on the finger.

    one thing i've been observing with the recovery from the broken femur is my pedaling mechanics. the TT position and riding deep in the drops have exposed some issues. also, some low cadence (60rpms) with high torque work revealed to me that one leg is starting and ending the pedal stroke late. that robs me of some power.

    on a positive note....i return to stage racing this week. i normally have a good idea of what to expect from myself, at least in something like an ITT, but this one will be interesting and more unknown.

  8. #5333
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by shovelhd View Post
    I saw my orthopedist this morning. The groin injury is under control so there was no need to go any further with an MRI or anything like that. It continues to improve but I still have pain with hard efforts and walking on uneven surfaces. My mechanics have degraded. I'm not as smooth as I used to be at cadences below 100. I will be working on that.

    The xrays of my finger showed a chunk of bone missing from the finger joint. Where it went, who knows. Most likely my head with the rest of the bones. I can wiggle the tip so the tendon is intact. He splinted my finger on the top side and set it in a bent position. I will keep this on for another three weeks. I'll ride with it like this today and test braking in the drops. If everything checks out I'll do a training race on Wednesday. If I can't exert significant braking pressure then I stand down again until it heals.

    Vacation was wonderful, except for the realizing that your race fitness is toast part.
    All things considered good news.

  9. #5334
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    Good week overall.

    Since I'm back to working full time, my weekday workouts have been 1:15 - 1:30 in length. She's been giving me a lot of "upper end of endurance range" for an hour within that time frame. In Carmichael's zones, endurance range encompasses both Z2 and Z3 of Friel's, so I've been doing an hour at the top end of Z3. That has meant >200 watts, a psychological barrier for me. I think she was trying to pound into my head that yes, you CAN do this. And I can, and it doesn't hurt.

    Thursday's workout was 6x6' intervals at 105-110% of FTP, each starting with an eight second stomp. I decided to try these using what I thought my new FTP would be. I did the first two at the top end of the new range, got through about half of the third one and figured out I needed to back off a bit, and finished them at the range for the old FTP. That hurt. Looking forward to the next time on those, though.

    Yesterday was supposed to be 4.5 hours at endurance pace, ended up at 4:21; close enough. It was a good ride. According to the Garmin, it was 72 at the beginning and 102 at the end. The good thing for me was that at the end of the ride, adding power rather than downshifting uphill was no problem. TSS was 248, the highest since I started back. I went through seven bottles on that ride...my legs were ready for more, but the rest of me was tired of sweating!

    My coach officially moved my FTP to 253, a 10% increase since my last test. Of course my ranges were bumped up the same amount - going to start finding out what Greg Lemond was talking about when he said, "It doesn't get easier, you just get faster."
    Regards,
    Chuck

    Demain, on roule!

  10. #5335
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by revchuck View Post
    Good week overall.

    Since I'm back to working full time, my weekday workouts have been 1:15 - 1:30 in length. She's been giving me a lot of "upper end of endurance range" for an hour within that time frame. In Carmichael's zones, endurance range encompasses both Z2 and Z3 of Friel's, so I've been doing an hour at the top end of Z3. That has meant >200 watts, a psychological barrier for me. I think she was trying to pound into my head that yes, you CAN do this. And I can, and it doesn't hurt.

    Thursday's workout was 6x6' intervals at 105-110% of FTP, each starting with an eight second stomp. I decided to try these using what I thought my new FTP would be. I did the first two at the top end of the new range, got through about half of the third one and figured out I needed to back off a bit, and finished them at the range for the old FTP. That hurt. Looking forward to the next time on those, though.

    Yesterday was supposed to be 4.5 hours at endurance pace, ended up at 4:21; close enough. It was a good ride. According to the Garmin, it was 72 at the beginning and 102 at the end. The good thing for me was that at the end of the ride, adding power rather than downshifting uphill was no problem. TSS was 248, the highest since I started back. I went through seven bottles on that ride...my legs were ready for more, but the rest of me was tired of sweating!

    My coach officially moved my FTP to 253, a 10% increase since my last test. Of course my ranges were bumped up the same amount - going to start finding out what Greg Lemond was talking about when he said, "It doesn't get easier, you just get faster."


    Things are looking up.

  11. #5336
    Senior Member IBOHUNT's Avatar
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    4 miles ru**i*g
    1 lap (5 mi 725' gain) of a 4 lap night before a monsoon broke out. 2 1/2 miles of pounding rain hurts. IF 0.92 TSS 28

  12. #5337
    Senior Member Allegheny Jet's Avatar
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    Registered for Masters Nats to be held in Redmond WA. I'm doing Sprint, 500 TT, Pursuit and Scratch Race. My wife and I are driving out to the race. After the races we will meet my sister and her husband for a few days of local touristing then the 4 of us will take a 7 day Alaska cruise.

    This certainly demonstrates my wife's negotiating skills.
    oldschool areodynamic brick

  13. #5338
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by Allegheny Jet View Post
    Registered for Masters Nats to be held in Redmond WA. I'm doing Sprint, 500 TT, Pursuit and Scratch Race. My wife and I are driving out to the race. After the races we will meet my sister and her husband for a few days of local touristing then the 4 of us will take a 7 day Alaska cruise.

    This certainly demonstrates my wife's negotiating skills.
    Need help with the bags? A week in Alaska sounds great however(!) don't think you could use a tip-up at this time of year...

  14. #5339
    Senior Member IBOHUNT's Avatar
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    6.5 miles ru**i*g; rTSS 88
    1hr 53 at an avg of high tempo. AP= NP = 259. IF 0.89 TSS 142

    GC broke it down as:
    Tempo - 40%
    Threshold = 29%
    VO2max and above - 12%

  15. #5340
    Resident Alien Racer Ex's Avatar
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    I rode today.

  16. #5341
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    'Bout damn time.
    Regards,
    Chuck

    Demain, on roule!

  17. #5342
    Idiot Emeritus sarals's Avatar
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    IBO, Chuck - good reads! I'm feeling good for you guys!

    Ex, what Chuck said.

    AJ, never underestimate a female.

    Shovel...I'm thinking good thoughts for you!
    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. #5343
    Idiot Emeritus sarals's Avatar
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    Andy Talansky really put on a show of heart today. I could use a page from his book. All season long two things have dogged me - focus and discipline. I have heart, but I need the other two. I let things really slide this past weekend, and broke a few cardinal rules. I know it, I was talked to about it, I hope I listened.

    A long ride was in the offing today. This followed a day off yesterday, which followed strength training on Monday. I was not happy with my behavior at the race on Sunday, so I let go my frustrations in the strength training on Monday. I did the required reps, but I did them with extra vigor. The soreness and pinched nerves from swollen muscles in my back and shoulders bothered me today on the ride. I stayed off the power for a good part of it, so much so that my training partner became concerned. We talked it over, and she ended up pounding some sense into me, too. On the way home from the ride, my Look had a mechanical - I couldn't get it off of the small ring. I finally did, and by then I was running late for an appointment. So, I felt the need to get going and I buried myself. It was one of the strongest segments I've ever done on the stretch of road I was on. Things continued to loosen as I moved along, and it felt almost like I was shedding a coating of concrete from my legs and body. I was truly flying. When I finally got home I had to wonder why I couldn't put on such a performance in a race. Maybe I have, but it felt different.

    I wear my moniker well....
    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. #5344
    Senior Member Allegheny Jet's Avatar
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    Hang in there Sara. We all have those experiences and push through just as you do. I'm on recovery week and I had to do two or three 5' intervals on the track pursuit bike last night at 110% of FTP at 100 rpm. I rode the fixed gear track bike with no brakes from home out onto the country flatlands as my WU. It was slightly breezy and my TT road has a few bends and ever so slight hills. The first interval went OK power wise but the cadence was all over due to the wind. The second interval was in the return direction with the slight tail wind and a DH false flat. I kept dropping power into the 270's even with a 115+ cadence and bagged the interval with 40" to go. I mentally kicked my own ass on the 30' WD going back home. I shoulda' gone to the velodrome and done the work. Regardless of conditions there I would never stop an interval with 40" even if no one else knew what I was doing.

    I'm already over it and am looking ahead for the next day.
    oldschool areodynamic brick

  20. #5345
    Idiot Emeritus sarals's Avatar
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    AJ, did I tell you it's good to have you back? Missed you!!!

    2 twenty minute practice TT's were on the schedule today. The goal was smoothness over speed. Also, I was to stay within the allotted time for the overall exercise. I got a decent warmup on the bike, and then hit the TT course. I went out a little hard on the first one, but backed it down a touch and settled in. I was still having issues with my arms and hands going to sleep (it's the result of the strength training on Monday), but I zoned my way through that. The second interval felt slower, but smoother, and I was actually a little faster. I tried really hard to to keep the power consistent, and that's no so easy on an undulating road. My hands and arms still got to tingling, but my right leg - where I had been having those issues - never did. Oh, the pain cave is not only deep, but it's wide! TSS was 101.
    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. #5346
    Senior Member Allegheny Jet's Avatar
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    Quote Originally Posted by sarals View Post
    AJ, did I tell you it's good to have you back? Missed you!!!
    Thanks!!! I took a little break but would still check in to see everyone's progress and success ( which has been great). However, reading about so many crashes and hardships kind of took it's toll and I guess that staying away was my way of dealing with the carnage and not think about "what if". My training is focused this year has been on track and not crits or RR's and I didn't have much to talk about since races are limited. Hermes did contact me as a welfare check. He is a great guy!
    oldschool areodynamic brick

  22. #5347
    Resident Alien Racer Ex's Avatar
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    Did not ride today. Worked on cleaning up vehicles and a travel trailer to sell.

    Forgot to mention on yesterdays ride I got hit in the crook of the arm by a bee or wasp or something that stung. Nice half golf ball swelling today.

  23. #5348
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    Did my first "hard" workout with the new FTP, 1:50 at endurance pace with 3x12' O/U. No problem at all, it almost felt too easy. I'm mystified as to how this happened seemingly all at once. Not that I'm complaining. Just wondering if the barrier I've passed was physical or psychological, or if maybe that six weeks off the bike was that helpful. I need to find out how to keep this up without breaking bones!
    Regards,
    Chuck

    Demain, on roule!

  24. #5349
    Senior Member shovelhd's Avatar
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    Get well Ex.

  25. #5350
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by Racer Ex View Post
    Did not ride today. Worked on cleaning up vehicles and a travel trailer to sell.

    Forgot to mention on yesterdays ride I got hit in the crook of the arm by a bee or wasp or something that stung. Nice half golf ball swelling today.

    That will take it out of you. How are you feeling 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."

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