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-   -   Training for Racing All Disciplines (http://www.bikeforums.net/masters-racing-all-disciplines/831203-training-racing-all-disciplines.html)

sarals 07-18-14 07:37 AM

Quote:

Originally Posted by revchuck (Post 16948923)
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!

Mid Season Form!

I hear Astana can use a good climber :)

sarals 07-18-14 07:39 AM

AJ, I was getting a little worried, too. I thought maybe you were on extended break. I'd heard nothing bad, so that was good.

Racer Ex 07-18-14 10:42 AM

Quote:

Originally Posted by sarals (Post 16950324)
That will take it out of you. How are you feeling today?

Like I've got an itchy elbow ;)

sarals 07-18-14 04:02 PM

Quote:

Originally Posted by Racer Ex (Post 16951008)
Like I've got an itchy elbow ;)


:)

IBOHUNT 07-19-14 11:09 AM

28 min warm up
1x64 Sweet Spot
22 min limp home

IF 0.91
TSS 148

revchuck 07-19-14 06:22 PM

Didn't ride yesterday - the rain was such that I would've needed SCUBA gear. Today's workout was supposed to be 1:30 at endurance pace with 4x9' threshold intervals included; first interval to be done at 70-75 rpm, second at 75-80 rpm, third at 80-85 rpm and the fourth at 85-90 rpm. Yesterday's workout was to be 1:15 at endurance pace with an hour of that in Z3, so I did a half hour of Z3 leading into the intervals and about 35 minutes of Z3 right after them. No problem at all. Feeling pretty good about the progress! 2:23, TSS 170, IF .84, 1694 kj.

sarals 07-19-14 11:08 PM

It's fun feeling strong, isn't it?

sarals 07-19-14 11:19 PM

You guys tired of me, yet?

Adaption drills today. They didn't look as hard on paper as they really were. I gave them my best shot. It is difficult to maintain a 20 watt higher minute than the previous minute without the power jumping all over the place. I've learned to ramp up rather than jam, but I'm still not as smooth as I need or want to be. I'm trying, though!

revchuck 07-20-14 04:44 AM

Quote:

Originally Posted by sarals (Post 16955668)
It's fun feeling strong, isn't it?

Yup, but part of me is worrying about when the bottom's going to fall out. I'm having to work to accept this as the "new normal."

I do my best to keep my power smooth, but it still looks spastic when graphed. If the average power for the time period is within the required range, I call it close enough.

shovelhd 07-20-14 06:26 AM

Endurance is Z2 so I don't get how it fits with most of it Z3 but maybe that's just me.

Adaptation on is fun stuff Sara. You will build base strength that will make it easier to build year after year. I guess your coach wants to keep you in this stupid sport.

sarals 07-20-14 10:46 AM

A twenty minute *** was on tap today. R*n it easy, 10:03 or so miles. I like ***ning, I miss it. I can control my HR pretty well when I'm doing it, something I can't do very well on the bike.

sarals 07-20-14 10:53 AM

Quote:

Originally Posted by shovelhd (Post 16956034)
Endurance is Z2 so I don't get how it fits with most of it Z3 but maybe that's just me.

Adaptation on is fun stuff Sara. You will build base strength that will make it easier to build year after year. I guess your coach wants to keep you in this stupid sport.

Adaption is fun, Shovel. It's deceiving how hard it is to do properly, too.

I've got at least another season to see how I fit and how I do. I'm still hunting for my niche, but I've got some solid foundation building. What's cool is that the master's women have completely accepted me. That goes a long way towards making this silly sport rewarding. Once I figure out the mental game, how to keep from getting down and down on myself, I'll start to enjoy it a lot more. This season has been harder on me mentally than it has physically. Physically I've made gains. Mentally I've gone backwards. Listening to the post-race interviews on the Tour broadcast has told me that I'm not alone in trying to keep my chin up. It seems to be the BIG challenge in this sport.

IBOHUNT 07-20-14 05:31 PM

5 1/2 hours on the bike with eight ~10 minute sweet spot efforts up a local-ish hill. Total was 80 miles and ~8,500' gain

IF 0.84
TSS 313

IBOHUNT 07-20-14 05:39 PM

Quote:

Originally Posted by sarals (Post 16955691)
You guys tired of me, yet?

Adaption drills today. They didn't look as hard on paper as they really were. I gave them my best shot. It is difficult to maintain a 20 watt higher minute than the previous minute without the power jumping all over the place. I've learned to ramp up rather than jam, but I'm still not as smooth as I need or want to be. I'm trying, though!

I suffer from the same syndrome. Power isn't there so I mash it and overshoot then back off and undershoot. Yesterday I had a difficult time trying to stay @90%. The stupid elevation changes kill me. I look at the lap analysis and it said 93%. For a 1x64 min sweet spot lap I called it good.

You are making me think, which I've been told by the spousal unit that I'm not very good at, to try your 20W increases. Thanks!

AzTallRider 07-20-14 05:54 PM

14mi coffee ride with TallWife. New record: 49w :thumb:

IBOHUNT 07-20-14 08:16 PM

Quote:

Originally Posted by AzTallRider (Post 16957588)
14mi coffee ride with TallWife. New record: 49w :thumb:

How do you not fall over?

AzTallRider 07-20-14 08:32 PM

Quote:

Originally Posted by IBOHUNT (Post 16957961)
How do you not fall over?

Cuz' I'm so remarkably aero (LOL) - that got me to something like 13mph. Got dropped by TallWife.

revchuck 07-21-14 05:52 AM

Quote:

Originally Posted by shovelhd (Post 16956034)
Endurance is Z2 so I don't get how it fits with most of it Z3 but maybe that's just me.

shovel - It's something that gets lost in translation. I'm training under Carmichael's system, and in that context "endurance" encompasses both Z2 and Z3. My coach has been telling me to train in the upper end of my endurance range for some workouts lately, so I just translate that to Z3 when I write about it here...and use 75-90% of my FTP for the range I train in.

Yesterday's ride was 3:56 at endurance pace...though using the resulting NP would put it just over the line into Z3. I felt pretty good on the bike, so I pushed a bit, resulting in my highest solo average speed for anything over about 20 miles - 19.2 mph. Found a hot spot under the balls of my left foot which was not there before, possibly due to not having pushed that hard for that long before. Also tried a new saddle, a 2013 Specialized Romin Expert. Gotta love getting discontinued stuff at cost! :) Took me three tries to get the tilt right, but I really like it.

Stats: 3:56, 75.4 miles, TSS 229, IF .76, 2565 kj.

shovelhd 07-21-14 06:47 AM

Revchuck, got it. I forgot that you are a CTS client.

revchuck 07-21-14 07:04 AM

shovel - No problem.

Also, on yesterday's ride I took in a grand total of about 400 calories via three bottles of Gatorade, plus one of electrolyte drink and another of water. Looks like the fat burning is proceeding apace. :)

IBOHUNT 07-21-14 07:41 AM

Quote:

Originally Posted by AzTallRider (Post 16958013)
Cuz' I'm so remarkably aero (LOL) - that got me to something like 13mph. Got dropped by TallWife.

CdA of a stick :rolleyes:

You sir, need to do more TTs.

sarals 07-21-14 07:45 AM

Quote:

Originally Posted by IBOHUNT (Post 16959028)
CdA of a stick :rolleyes:

You sir, need to do more TTs.

Yes. He looks like an F16 when he's in an aero tuck on his Cervelo.

sarals 07-21-14 07:46 AM

Quote:

Originally Posted by revchuck (Post 16958908)
shovel - No problem.

Also, on yesterday's ride I took in a grand total of about 400 calories via three bottles of Gatorade, plus one of electrolyte drink and another of water. Looks like the fat burning is proceeding apace. :)

Chuck, by golly, I think you've got this pretty figured out!

I'm trying an SMP Dynamic saddle on my Look right now. So far, so good!

IBOHUNT 07-21-14 08:22 AM

Quote:

Originally Posted by sarals (Post 16959040)
Yes. He looks like an F16 when he's in an aero tuck on his Cervelo.

Hopefully the D model that's not the block 50/52 plus that has the ugly bulge on the side for JDAM. Took a great looking plane and ruint it.

I've got the CdA of an AN-225 :mad: and the power of a Sears push mower.

IBOHUNT 07-21-14 08:25 AM

Quote:

Originally Posted by revchuck (Post 16958908)
shovel - No problem.

Also, on yesterday's ride I took in a grand total of about 400 calories via three bottles of Gatorade, plus one of electrolyte drink and another of water. Looks like the fat burning is proceeding apace. :)

Quit burning fat. The world is built on an equilibrium and when you burn fat it means I gain.


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