revchuck 

I did 4x12s instead of 3x15s at 97%, and it was easier than I thought it would be, could've done at least one more. This morning's ride was 2x10s at 104%, and I had to concentrate to make it through. Amazing how much difference that 7% makes. TSS for the week was 643. The goal for this week is 675.

IBOHUNT

sarals 

Right on, Chuck!

I'm OFF today and tomorrow. I slept in. To 0700. That's late for me! I must have been tired or something....

sarals 

Working on building a peak for the upcoming district crit. Yesterday was a workout filled with long high tempo intervals, with some upper zones in there. There were also several sprints, and attacks. They went well. Today is a rest day.

I'm also swollen up, I'm four pounds up on what I was two days ago. I think that means "hard workouts"....

valygrl

or ice cream. ;-)

sarals 

You've been peeking again

sarals 

I got up early this morning to be able to get a workout on the bike in before work. I had intervals and sprints scheduled. I drove over to the airport where I work with the intention of doing them there. There's a decent stretch of road that works perfectly for those kind of efforts, and it's really good for practice crits, too. Anyway, I got to work, 25 minute drive, unloaded the bike, and then looked for the bag I keep my helmet and shoes in. It was at home, in my bedroom.

Check my moniker on my avatar.

Racer Ex 

As noted, State Crit is next weekend. Been JRA for the most part. Did 2 hours at 8000'+ on the MTB (Tahoe Rim Trail) today. I felt awesome for the first hour and change. Passed a lot of folks including a couple on a tandem. I heckled them a bit for not riding one technical section. Chatted with another couple, the guy commented on my Rotor Q ring. He was from Spain and knew the owner of the company. Early on met a couple from Australia on rented bikes, did a quick tune up on his to get it to shift into the big ring.

Nice "man you're FAST" compliment from the couple on the tandem.

sarals 

Well, you are!

Took today off, as well. I was going to do a recovery ride, but nada. Coach is right, I need the rest. I've got some short intensity rides coming up over the next three days. I've been mentally prepping for the state crit this coming Sunday, visualizing the course over and over. I'm going to have two teammates in the race (we'd like to have more, but two other strong riders on the team won't be in the race), both are different age categories, and I'm thinking the interest will be in protecting their age group chances. It will be for me, for sure. However, there may be opportunities to help each other along the way. That's the topic for a discussion we're going to have this week.

revchuck 

It's been an interesting week. Thursday I set a 90 minute power PR, actually ended up in the bottom end of SST territory. Pretty happy about that.

Saturday I was supposed to do 25 minutes between 100-105%, my choice of interval length. I also had to be at work at such a time that I needed to start the ride at 0600. I got to the start point and both the Garmin and Powertap simultaneously went tango uniform. Altogether I had to drive 230 miles just to get to and from work, busy day at the shop, lousy sleep the night before, I got home and had a beer and some Fritos and went to sleep early, too tired to eat. I figured I could do that ride Sunday on a good night's sleep and breakfast. Sunday's scheduled ride was supposed to be a 3.5-4.5 hour group ride, but that wasn't going to happen.

I got up Sunday morning, made coffee, checked the local group Facebook page, and of course someone had put up a ride after I had gone to sleep. Ate breakfast and had a Clif bar on the drive to the start point, got going and was rocking, doing long, strong pulls...until the wheels came off about 45 miles into a 64 mile ride. The ride ended up being about 3:10, and of the last 19 miles I sucked wheel about 16 of them. I guess all the work I had done on burning fat instead of carbs didn't count when doing pulls at 90-100+% of FTP. I also had a return of the "spots" due to low blood pressure when I got back to the truck, partly due to inadequate hydration, partly due to my new prescription for Cialis to relieve urination problems caused by the radiation treatment. A/C, water, and food squared that away. I spent the rest of the day sleeping and munching.

I finally got to do Saturday's workout this morning. I did the intervals in five-minute chunks, with two minutes RBI after the first two and three for the last two. Each one started with a "Power Start," starting at about 3 mph in the 52-13 and going as hard as possible out of the saddle for ten seconds. I made it through them by the hardest; I was prepared to pull the plug if needed, but it worked out.

TSS goal for the week was 625-675, it came in at 685 counting today. ATL 92, CTL 62, TSB -24.

IBOHUNT

2:15 ru**i*g @ endurance pace

IBOHUNT

A good week on the bike.
What fixed the Tango Uniform electronics?

revchuck 

A hard reset for the Garmin, and a fresh battery for the Powertap.

sarals 

Bridging interval today - actually, it consists of several intervals. It worked well, except for the second part of it where the legs started to load up and cadence drooped, along with power. More warmup helps me there. Then, came the sprint intervals. I'm down some on my peak sprint power, but this was not battle, just practice. I find it hard to hit the numbers I can see in a race in training. Also, that peak power comes when I hit the gas, and it tapers off quite a lot even though I'm still accelerating. Speed sort of speaks to that, because I'm hitting close to 30 MPH in practice, and that's with starting the sprint at 22 to 25 MPH. I know you big strong fellas can do better, but for a little old lady, not bad.

shovelhd

30mph alone out front translates to at least 35mph on a lead out which is very competitive for W3. For you it's going to be the ability to have gas in the tank at the end and positioning.

sarals 

That's the race, right there!

Honestly, I don't expect to win outright. There's just too much horsepower in younger categories, and one of the gals in the 55+ is a monster sprinter. It's not that I won't try, though. I think I said earlier that this race probably won't play out like a regular W35+ crit, because of the age graded categories. If it's anything like last year, people will be marking and racing specific riders. Also, if I'm alone in my category, I'm going to work for my teammates.

shovelhd

Just realize that those two goals do not have to be mutually exclusive.

happybday29475

The first post-crash ride. 45 minutes on Zwift, TSS 30. Ribs hurt by the end, especially if my HR got above Z1.

It's a beginning.

revchuck 

Easy does it!

shovelhd

Yes, it is. I know it well.

IBOHUNT

6 1/2 miles ru**i*g.
There's an hour I'll never get back
@rapwithtom - I'd be crying like a baby. Both times I broke ribs it took me a loooong time to even want to talk. As @revchuck said... take it easy

sarals 

No, they aren't. Goal one is to finish. Goal two is helping to get my teammates to the line in position to do something for themselves. Goal three is fun!

IBOHUNT

Goal 4 - stem art

sarals 

PPP! I owe you 100% of the winnings!

IBOHUNT

15.6 miles ru**i*g