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  1. #626
    Idiot Emeritus sarals's Avatar
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    Getting ready for a PW1 and A2 tomorrow. Its gonna hurt. I had a good workout today in spin, and then abs/upper body afterwards. I hope the weather cooperates tomorrow! We had summer for three days, and today it's fall, and for tomorrow rain is in the forecast. Just give me two hours of good weather so I can do the ride!!!
    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. #627
    I need speed AzTallRider's Avatar
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    Quote Originally Posted by sarals View Post
    Getting ready for a PW1 and A2 tomorrow. Its gonna hurt. I had a good workout today in spin, and then abs/upper body afterwards. I hope the weather cooperates tomorrow! We had summer for three days, and today it's fall, and for tomorrow rain is in the forecast. Just give me two hours of good weather so I can do the ride!!!
    What? You melt in the rain? HTFU! :-)

    VanceMac - I'm with you on the rest weeks. I always feel like I'm losing everything I worked for, even when I know they are a central part of a good training plan. But there is nothing good when you are forced to be totally off the bike!
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  3. #628
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by AzTallRider View Post
    What? You melt in the rain? HTFU! :-)
    You saw The Wizard of Oz...

    ...didn't 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."

  4. #629
    Senior Member shovelhd's Avatar
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    90 minutes on the trainer at Z2.

  5. #630
    Elite Rider Hermes's Avatar
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    Me too....90 minutes of z2 yesterday on the trainer.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  6. #631
    Senior Member VanceMac's Avatar
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    Roger's last night was z1 1', z2 2', z3 3' (x4, 2 sets). Then motor game. Larger crowd than usual, probably because it was sprinkling parts of the day.

  7. #632
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    Quote Originally Posted by shovelhd View Post
    90 minutes on the trainer at Z2.
    Quote Originally Posted by Hermes View Post
    Me too....90 minutes of z2 yesterday on the trainer.
    93 minutes at Tempo - started soon after sunrise, 50 degrees to start, 59 at the end, cloudless sky, freshly paved road. Y'all eat your hearts out.
    Regards,
    Chuck

    Demain, on roule!

  8. #633
    Resident Alien Racer Ex's Avatar
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    Beautiful day here as well. Snow up on the mountains, bright clear and crisp. Had scheduled a short opener for tomorrow's track races but I'm rethinking...

  9. #634
    I need speed AzTallRider's Avatar
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    We had some rain yesterday, and this morning was fresh air, cool... just gorgeous. So I stayed out of the smelly traffic and rode the canal. 90' of z3, with 2 sets of all out sprints (and easy spin recovery between them) in the middle. Not that a real sprinter would call what I did 'sprinting'. Truly a sweet ride.

    I'm working from home quite a bit right now, which means my training rides aren't always also commute rides. Nice change: dodging joggers and dog walkers instead of cars.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  10. #635
    Idiot Emeritus sarals's Avatar
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    I got the PW1 and A2 in yesterday before the rain started in earnest (I did get a little bit wet, but I DIDN'T melt...so much for my sister who had the house fall on her). I felt pretty good for the reps, except that A2 followed PW1 and I could not stay off the saddle under power for a full minute. Ouch! I'll work on that.
    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."

  11. #636
    Senior Member shovelhd's Avatar
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    27 degrees this morning on the ride in. I took it easy. I want to ride long tomorrow with the club.

  12. #637
    Idiot Emeritus sarals's Avatar
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    By the way, as you all know, and as Ex pointed out to me, the A2 is a GREAT interval workout. I plan to do a lot of them.
    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."

  13. #638
    Elite Rider Hermes's Avatar
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    I do not know what an A2 or PW1 workout is.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  14. #639
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by Hermes View Post
    I do not know what an A2 or PW1 workout is.
    It's a secret - you need to know the handshake.

    A2 is interval training - 1 minute on/off x 5. Seated, standing, etc.

    PW1 is max power output until failure with 5 minute recovery x 3.
    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."

  15. #640
    Resident Alien Racer Ex's Avatar
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    Quote Originally Posted by Hermes View Post
    I do not know what an A2 or PW1 workout is.
    They are my "proprietary" strength and adaptation workouts.

  16. #641
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by Racer Ex View Post
    They are my "proprietary" strength and adaptation workouts.
    And they're really taxing and good!!
    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."

  17. #642
    Senior Member shovelhd's Avatar
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    There is something special that goes deep in my soul when I ride at night. 42 degrees, pitch black, too much traffic, but a quiet and peaceful commute home tonight. Back in the day when I was a budding elite rider, I trained at night on the streets of Boston. Tonight brought me back. I gotta get this race bike thing settled and get back to crushing myself ASAP.

  18. #643
    Senior Member Allegheny Jet's Avatar
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    Quote Originally Posted by shovelhd View Post
    There is something special that goes deep in my soul when I ride at night. 42 degrees, pitch black, too much traffic, but a quiet and peaceful commute home tonight. Back in the day when I was a budding elite rider, I trained at night on the streets of Boston. Tonight brought me back. I gotta get this race bike thing settled and get back to crushing myself ASAP.
    I love night rides. I did a night group ride on Wed where it was 38 degrees with no wind.

    What's the news on your frame? What size do you ride?
    oldschool areodynamic brick

  19. #644
    Elite Rider Hermes's Avatar
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    I went to the gym last night and did an B2, RC3, BS3 and BB2. Great workout.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  20. #645
    Idiot Emeritus sarals's Avatar
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    A 45 minute session in the cold garage on the trainer this morning, firmly in Z1 Z2 zones. "Cold" is relative, of course, 41 degrees is nothing like what Shovel and AJ have been experiencing! Still, so go from 80 on Tuesday to 41 today is quite a drop!
    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. #646
    I need speed AzTallRider's Avatar
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    The group 'went long' today, and 4 of us went way long: 99 miles, ~7K of climbing, 322 TSS, 3,800 kj. Were it not for a young (35) Cat 1 pulling us through the wind on the way back, I'd probably still be out there. Was nice riding, chatting and laughing with the fastest woman in the state, and one of the fastest men, for the last 40-50 miles. No way I'm staying with them when it isn't base building time of year. Great day, but I was wiped towards the end. They had to slow up once (and only once!) to let me catch back on, and I fought through simultaneous quad cramps just before the end. Felt like electro-shocks on the inside of my quads. Ouch.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  22. #647
    Idiot Emeritus sarals's Avatar
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    Nice work, AzT! How fast is that fast woman?
    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. #648
    Senior Member shovelhd's Avatar
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    6.5 hours, 471 TSS, 254 NP, about 5K feet today on the commuter bike. Day off tomorrow. Yard work.

    The Felt frame is junk. Not only are there cracks around the bottom bracket shell, there is a terminal crack in the NDS chainstay. The Felt rep offered a new F3 frame kit for $850. If it's a 2013 that's a very good deal. Meanwhile a forum friend is doing his best to work a deal for me directly with Felt. I will let this run it's course as it could be worthwhile. At any rate, I need to have a race bike by the end of the month or so, even if I have to pay the $850.

  24. #649
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    AZTR - Mine was the opposite - 40 miles, TSS of 107, 1073 kj, average power 111 watts. It was a club ride that included a pair of women who were fairly new to cycling, so we kept the pace down to where we could all stay together. They did well, too; not squirrelly, no fussing. It was my longest recovery ride to date.

    Tomorrow will be different...solo with 15-20 mph winds, which will be quartering headwinds on the return portion of the 48 mile out-and-back.
    Regards,
    Chuck

    Demain, on roule!

  25. #650
    I need speed AzTallRider's Avatar
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    Quote Originally Posted by sarals View Post
    Nice work, AzT! How fast is that fast woman?
    Um - really fast. She does well on the national circuit, and wins every local road race she enters. She also has a MS in Exercise Physiology, coaches, and does the metabolic testing at Faster. We boxed her in on the climbs, and kept her talking, to avoid being left in the dust.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

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