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  1. #5451
    Senior Member Allegheny Jet's Avatar
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    Rested and tapered for the end of the season. I love the reduced work load and how I feel anytime I'm on a bike this time of year. Standing under geared countdown starts on my street tonight, crossing my fingers that I see at least one rep with a 5" PP of +1,300 watts. I have the MI State Master's Track TT Champs this Sat, a 500 TT on Sunday at my home track, then on to Nationals in less than two weeks.
    oldschool areodynamic brick

  2. #5452
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by Allegheny Jet View Post
    Impressive,... that you can hold back like that for so long.
    I kept thinking about, I believe Azt, being able to hold 100W. Now that's an impressive number.

  3. #5453
    Senior Member IBOHUNT's Avatar
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    Group ride tonight where I was told to chill more than once. All I wanted to do was be in my happy place.

    IF 0.90
    TSS 119

  4. #5454
    Elite Rider Hermes's Avatar
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    I am in Carson, CA training and racing getting ready for Masters Track Nationals. Fun workout tonight. My legs felt amazing.

    I was in Costco today. I heard the guy who was demonstrating a high power blender that normal blenders would stall but his had two horsepower. I thought... hey I know a guy who can almost make two horsepower for 5 seconds on his track bike and lives in Ohio.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  5. #5455
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    Training semi-fail last night. I was supposed to do the team ride, with a back-up plan for TT practice, deliberately done in the heat rather than in the morning as I usually do. I have a stage race next weekend, and the TT is in the afternoon, so my coach figured the acclimation would be beneficial. I was sure the team ride was going to happen, then one guy - the newest guy on the team, just took up cycling a couple of months ago - showed. So TT it was.

    The original TT plan was to do an abbreviated version of my prologue warmup and then do two three mile TTs. I had been so sure of the team ride I hadn't reviewed the warm-up procedure, so that part was half-assed. The first TT went okay; I was supposed to start at 265 watts and add five watts every 1.5 minutes. It was into a quartering ~12 mph headwind with randomly-spaced trees on the windward side, so my power fluctuated enough that I canned the planned gradual increase and ended up with an AP of 269 (and NP of 267, go figure). Six minutes recovery, then turned around and did the second leg with a tailwind. That went pretty well for the first five minutes, but then I hit the "this is too hard" feeling and wussed out for 20 seconds until I talked myself back into finishing. I got back on the power, but ran out of gas the last minute of the TT, power just went down 10% though it felt like I was pushing just as hard. It took me about ten minutes in low Z2 to recover from that one on the 30 minute ride back to the truck.

    Temps were 90-91 during the ride, with humidity in the 60-75% range. That, plus having been on my feet all day at work, definitely took a lot out of me. The silver lining to this cloud is that I had no hydration-related issues; other than fatigue and being hot, I felt fine.
    Regards,
    Chuck

    Demain, on roule!

  6. #5456
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by IBOHUNT View Post
    Group ride tonight where I was told to chill more than once. All I wanted to do was be in my happy place.

    IF 0.90
    TSS 119
    A word of advice. Don't be "that guy".

  7. #5457
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by shovelhd View Post
    A word of advice. Don't be "that guy".
    Wasn't trying to be "that guy". The others in the group wanted to do the surges thing. I get in a zone and just want to be there so when I did it was more than they wanted. The PTO shaft turning at 540 rpm is a happy place.

  8. #5458
    Travelling hopefully chasm54's Avatar
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    Quote Originally Posted by IBOHUNT View Post
    Group ride tonight where I was told to chill more than once. All I wanted to do was be in my happy place.

    IF 0.90
    TSS 119
    I never did manage to train effectively with others - only on rare occasions, anyway. They always wanted a different sort of workout to the one I needed. Either that, or our abilities were too different for us to ride together and have both maintain the appropriate intensity.
    There have been many days when I haven't felt like riding, but there has never been a day when I was sorry I rode.

  9. #5459
    Senior Member Allegheny Jet's Avatar
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    Quote Originally Posted by Hermes View Post
    I am in Carson, CA training and racing getting ready for Masters Track Nationals. Fun workout tonight. My legs felt amazing.

    I was in Costco today. I heard the guy who was demonstrating a high power blender that normal blenders would stall but his had two horsepower. I thought... hey I know a guy who can almost make two horsepower for 5 seconds on his track bike and lives in Ohio.
    I don't understand why you would be Costco while on vacation. Every product is in giant packages and double packed. How much peanut butter do you eat a day?

    I was only 40% successful on my starts last night. Hit 1,311, 1,191, 1,320, 1,247 and finished up with 1,294 as PP 5" averages. I feel a little soreness in the lower body, ankles and in the wrists today. A 1 hr easy ride will be the ticket. I'm finally at that point in the season where all the hard work is completed.
    oldschool areodynamic brick

  10. #5460
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    Had to skip my recovery ride this morning in favor of taking my push mower 20 miles in one direction for repair, then coming home to make lunch and drive 35 miles in the other direction for work.

    Comment from my coach concerning my last TT workout misadventure:
    First one not too bad, HR was increasing nicely! Power slightly increased, second looks like it was gouged with a spear mid-effort.
    Regards,
    Chuck

    Demain, on roule!

  11. #5461
    Idiot Emeritus sarals's Avatar
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    Completely messed up some sprint intervals today. I was supposed to do four sprints separated by one minute of pace with no rest between each, and I somehow overlooked the one minute of pace part. Needless to say, the last couple of sprints were sort of pathetic.
    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."

  12. #5462
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    Quote Originally Posted by chasm54 View Post
    I never did manage to train effectively with others - only on rare occasions, anyway. They always wanted a different sort of workout to the one I needed. Either that, or our abilities were too different for us to ride together and have both maintain the appropriate intensity.
    each to his own, of course, but i find that training occurs when i rode alone, and socialization occurs when i ride with others. i have tried to train with others, but it becomes a solo ride or it is sub-optimal (for me). i'm definitely time-crunched, though, so i have a lower tolerance for failing to get the right training in when it is a day to train.

  13. #5463
    Travelling hopefully chasm54's Avatar
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    Quote Originally Posted by sarals View Post
    Completely messed up some sprint intervals today. I was supposed to do four sprints separated by one minute of pace with no rest between each, and I somehow overlooked the one minute of pace part. Needless to say, the last couple of sprints were sort of pathetic.
    LOL, Sara. So the four sprints turned into one, very long, sprint interval? Still sometimes it's good to continue until failure...
    There have been many days when I haven't felt like riding, but there has never been a day when I was sorry I rode.

  14. #5464
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    Sara - Ouch!
    Regards,
    Chuck

    Demain, on roule!

  15. #5465
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by chasm54 View Post
    LOL, Sara. So the four sprints turned into one, very long, sprint interval? Still sometimes it's good to continue until failure...
    Oh, I failed, all right!!
    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."

  16. #5466
    Elite Rider Hermes's Avatar
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    Quote Originally Posted by Allegheny Jet View Post
    I don't understand why you would be Costco while on vacation. Every product is in giant packages and double packed. How much peanut butter do you eat a day?

    I was only 40% successful on my starts last night. Hit 1,311, 1,191, 1,320, 1,247 and finished up with 1,294 as PP 5" averages. I feel a little soreness in the lower body, ankles and in the wrists today. A 1 hr easy ride will be the ticket. I'm finally at that point in the season where all the hard work is completed.
    Wine.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  17. #5467
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by Hermes View Post
    Wine.
    None other.
    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. #5468
    Idiot Emeritus sarals's Avatar
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    Recovery ride. TSS of 27. That's more like it!

    I've got that SMP Dynamic saddle close to where it needs to be. It's been a bear to get that thing adjusted. Overall, I've raised the seatpost a 1/4 inch, and moved the saddle back almost 3/4 inch - that's a lot! But, it's a long saddle and it's designed to keep the rider in a specific place on it (the rear curves up dramatically). I can now make power on the Look and not feel like I'm crammed into a wash tub. Nice.
    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. #5469
    I need speed AzTallRider's Avatar
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    After an email exchange and a phone call, my fitter opened up the Faster shop early this past Tuesday to do a quick assessment and to move my cleats all the way back. This removes some of the strain on the calves and Achilles, shifting it up to the quads. It also makes for a lumpy pedal stroke for awhile, but that has cleaned up already - just have to trigger the power stroke a bit earlier.

    Since then, and while I'm seeing the PT three times a week, Ex is slowly ramping up the effort of my workouts and, at my request, the duration. Did 1:07 today, with 10 minutes around FTP and another 15 at pace. No pain. The rest was JRA stuff. What I have to watch for is inflammation at and around the tendon, and for "defects", as the PT calls them, in my left calf. Turns out that calf has been just a mess. One "defect" was half a golf ball in size when we started, and she thought it was a tear, but that is now gone. Another major one was under a scar I can't even remember getting - likely from the TT crash. That is being treated with ultrasound, and it, too, is now gone. But whenever something goes away, something else seems to pop up on that leg, in a slightly different spot. Over time, however, the new 'pop-ups' are smaller than the ones they replaced, and much more transient.

    Treatment is a combo of exercises to strengthen the area, massage, and lots of stretching. Hamstring stretches twice daily. Achilles/calf stretches. Exercises include calf raises of differing varieties, ankle exercises, toe raises, step-ups, balancing, and some machine work that also gets my quads. Those are being ramped up as well.

    Oh, and ice afterwards.

    I'm on the road back, which is a road I've become truly intimate with.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  20. #5470
    Travelling hopefully chasm54's Avatar
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    Glad to hear things are improving, AZT. I should have mentioned the cleats thing - I had a bit of tendinitis in my achilles a few years ago, and moving the cleats back as far as they would go seems to have worked in preventing a recurrence. Certainly takes some stress off the calves.
    There have been many days when I haven't felt like riding, but there has never been a day when I was sorry I rode.

  21. #5471
    Resident Alien Racer Ex's Avatar
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    I have my cleats as far back as they can go on all my shoes. Have been like that for years. Just felt more comfortable that way.

    Did an hour long hike with the Mrs Ex and Ridley. Going down to watch the Tour De Nez after a short nap. Passed on the race then found out they changed things to a flat course this year. Oh well. Chance to catch up with some old friends.

  22. #5472
    Idiot Emeritus sarals's Avatar
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    AzT, I'm glad to hear things are going well! You SOUND great, and that's huge.

    Maybe I should move my cleats back...

    Oh - this: https://www.facebook.com/oldgeezers
    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. #5473
    Senior Member shovelhd's Avatar
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    Good news AZT.

    I went on a nice group ride today. Mostly easy but it did feature a 4 mile climb. I have no top end at all so my HR was through the roof for the power I was putting out, but that's to be expected, and I was 2nd Fred at the summit. 4:20h, 249 TSS, 78 mi., 3494 ft.

    Commissaire tomorrow for the NE RR Championships. With 11 fields, it will be a very long day.

  24. #5474
    Idiot Emeritus sarals's Avatar
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    Shovel, nice indeed!!!
    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. #5475
    I need speed AzTallRider's Avatar
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    Quote Originally Posted by shovelhd View Post
    Commissaire tomorrow for the NE RR Championships. With 11 fields, it will be a very long day.
    Thank you for your service!
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

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