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Old 01-20-13, 07:52 AM   #1451
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I hear ya. It's funny, I was thinking the same thing yesterday on the way home from the ride. I was tired, physically and mentally, and I just wanted to get home, but I did a little tempo and it wasn't hard. There was something left in the legs after five hours. And for that, I thanked my coach. Don't think he heard me though. That would be creepy.
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Old 01-20-13, 04:39 PM   #1452
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Spectacular day on one of my favorite climbs (rte 39). It went from warm at 6000' to freezing at around 7000'. And then 80 degrees (which felt like 95) when we got to the bottom. 61mi/7200'. My track coach is not pleased. Good thing my track coach is fictitious.

Highway 39 is where I first met VanceMac (I think). Haven't ridden up there in a couple of years. I miss it.
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Old 01-20-13, 04:53 PM   #1453
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2:02 at endurance pace today. 41 degrees when I left, 56 when I got back, no wind, and sunny the whole time - beautiful day to ride. Had to take off my wind vest at the halfway point.

I felt more tired than I feel I should have, but had no problems saying at the top of my endurance range.
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Old 01-20-13, 06:06 PM   #1454
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Felt better today, sampled a new saddle and went out to "see how it went". 3:25, 2500 kj, 218 TSS and .805 IF. 4200' of climbing. 234 NP. Pretty good.
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Old 01-20-13, 07:02 PM   #1455
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I had the day off (the bike). I got to watch the boys at work agonize over the Niners/Falcons game. How about that, the Niners won!
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Old 01-20-13, 07:06 PM   #1456
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Went out after the game for a quick ride, 1:20 endurance miles (mostly). Way nice day for a ride.
Oh, and the Sharks are up 3-1 after 2....
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Old 01-21-13, 08:50 AM   #1457
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Did a sort of threshold sandwich today, an hour at endurance pace to warm up, 50 minutes around threshold, then another hour at endurance pace to recover. TSS 180.

Coming towards the end of my second month in Spain. Hasn't gone entirely to plan, courtesy of two severe colds - ironic, I almost never get colds at home. Nonetheless this is the first time I have got systematic about my training and certainly the first time I have spent such an extended period with nothing ut training to concentrate on.

I don't train with power, so I can't provide objective figures. It's pretty obvious to me that I am getting stronger, though, the TSS figures for some of my regular rides are falling and I am having to build in extra distance and/or intensity to maintain the RPE. And I am learning a few things. In particular, I am learning that what all the coaches say about the importance of recovery is true. I am riding less than I had planned to, and taking more days off than I normally would, and yet I feel stronger almost every time I go out.

Of course, I knew this, right? I've read it repeatedly, I've even given other people advice about not putting in too much mediocre time on the bike. But I now realise that I have never really taken it on board. Too stupid to learn from anyone else's experience, that's me...

Incidentally, I read Graeme Obree's training guide recently. Some of what he says seems just plain wrong to me, but hey - he broke the hour record, and I didn't. And what he says about recovery is interesting. He suggests that when you get up in the morning and feel you have recovered from your last intense effort and are ready for another hard session, don't do it. Give yourself a day more recovery than you think you need. Idon't know how scientific that is, but it seems to be working for me, anyway.
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Old 01-21-13, 09:06 AM   #1458
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One hour in the Cold Garage this morning riding at pace tempo. I mentioned a few days ago that I wasn't feeling quite right, I thought I might be coming down with something. Well, I was. I have a mild cold, and if I'm going to catch a cold, I'll take the mild kind any day. However, it does impact what I do on the bike, which I found a bit of a surprise. It was an effort this morning to maintain that relatively easy pace zone. I also drank TWO bottles of water in that hour.

Really strange bicycle related dreams last night. I didn't know it was possible to ride a bicycle across an ocean. Apparently it is.
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Old 01-21-13, 10:55 AM   #1459
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1:30 recovery ride today. I didn't want to stop, it was such a gorgeous day! First ride on my mutt build, the stem's too short but the rest of it is fine. Pictures will follow in another thread.
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Old 01-21-13, 11:21 AM   #1460
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PM me if you're looking for a stem. I have a bunch I am not using.
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Old 01-21-13, 11:23 AM   #1461
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Did a sort of threshold sandwich today, an hour at endurance pace to warm up, 50 minutes around threshold, then another hour at endurance pace to recover. TSS 180.

Coming towards the end of my second month in Spain. Hasn't gone entirely to plan, courtesy of two severe colds - ironic, I almost never get colds at home. Nonetheless this is the first time I have got systematic about my training and certainly the first time I have spent such an extended period with nothing ut training to concentrate on.

I don't train with power, so I can't provide objective figures. It's pretty obvious to me that I am getting stronger, though, the TSS figures for some of my regular rides are falling and I am having to build in extra distance and/or intensity to maintain the RPE. And I am learning a few things. In particular, I am learning that what all the coaches say about the importance of recovery is true. I am riding less than I had planned to, and taking more days off than I normally would, and yet I feel stronger almost every time I go out.

Of course, I knew this, right? I've read it repeatedly, I've even given other people advice about not putting in too much mediocre time on the bike. But I now realise that I have never really taken it on board. Too stupid to learn from anyone else's experience, that's me...

Incidentally, I read Graeme Obree's training guide recently. Some of what he says seems just plain wrong to me, but hey - he broke the hour record, and I didn't. And what he says about recovery is interesting. He suggests that when you get up in the morning and feel you have recovered from your last intense effort and are ready for another hard session, don't do it. Give yourself a day more recovery than you think you need. Idon't know how scientific that is, but it seems to be working for me, anyway.
Interesting... I'm doing the 'time crunched' program for century prep, and it has a fair number of days off each week - which I was wondering about.
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Old 01-21-13, 12:02 PM   #1462
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Interesting... I'm doing the 'time crunched' program for century prep, and it has a fair number of days off each week - which I was wondering about.
There's no one right way to recover. There are many wrong ways. Every one is different, and even within a training cycle you might need more one day or week or less. One of the huge advantages of training with power is the ability to put a number on workouts and total training over a selected time period...From both a coaching and rider standpoint that kind of objective input might be more valuable than anything else.
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Old 01-21-13, 12:45 PM   #1463
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And I'm sure a power meter is in my future if I stick with this... but its not at the top of the budget list yet, so HR based training will have to do for now. At least I get (estimated) TSS numbers to work with.
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Old 01-21-13, 12:49 PM   #1464
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IIRC, HR based stress score (TRIMP) actually preceded, and was the basis for, the power based score (TSS). HR based training stress is not bad; just not quite as precise. And of course, different types of training takes it out of you in different ways. I feel different today, after 4 crit's, than I feel after a longer, more sustained effort weekend.

Taking a 60' recovery ride later today.
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Old 01-22-13, 09:41 AM   #1465
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I feeling a bit worse this morning. It's mostly chest congestion, but it's not really that bad. I am a bit dehydrated, I've dropped three pounds over night (I do that). I am going to try the group ride this morning, and if I don't feel good during the warmup, it's back home for me. Oh, this isn't fair, at all.....
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Old 01-22-13, 12:53 PM   #1466
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I feeling a bit worse this morning. It's mostly chest congestion, but it's not really that bad. I am a bit dehydrated, I've dropped three pounds over night (I do that). I am going to try the group ride this morning, and if I don't feel good during the warmup, it's back home for me. Oh, this isn't fair, at all.....
I felt much, much better after the training ride. Oh, it was nice to be on the road. Ex said to sit in and minimize efforts, but I did make a few short efforts to check myself. I'm doing okay! I wish I had more five minute power, but I'm doing fine. The cold isn't affecting me, at all.
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Old 01-22-13, 01:17 PM   #1467
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Good for you Sara... I've found this to be the case for myself as well - the ride clears out the sinuses if you know what I mean...
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Old 01-22-13, 02:19 PM   #1468
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Got a sore throat and closed sinuses today but I'm on recovery week and have today off. That's a good thing, as todays high is 8 degrees with 25+ mph winds and I have been assigned outdoor rides on Tuesday's lately.
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Old 01-22-13, 09:35 PM   #1469
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Got a sore throat and closed sinuses today but I'm on recovery week and have today off. That's a good thing, as todays high is 8 degrees with 25+ mph winds and I have been assigned outdoor rides on Tuesday's lately.
Yikes!

Switch jobs, AJ!
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Old 01-22-13, 09:37 PM   #1470
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Good for you Sara... I've found this to be the case for myself as well - the ride clears out the sinuses if you know what I mean...
It did, that's for sure! It really felt good to get my old creaky body going on that road, too. I didn't do any drills today, but I do believe I did one high power OTS in the drops effort for more than a minute today ("I will crest that hill, I WILL crest that hill, I WILL CREST THAT HILL!!!"). For the most part, though, it was a "sit in" and "easy effort" type of ride - I can be a bottom feeding Wheel Sucker with the best of them.
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Old 01-23-13, 12:08 AM   #1471
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Another planned training session shot to heck. Son has had the flu since Sunday. Wife came down with it last night and I took her to the doctor this morning and then got some prescription cough medicine for her. Went to work for a few hours but ended up with a -- to quote one of my favorite characters -- "rumbly in my tumbly." Not sure what it was but it really sapped my strength. Going to spend tonight in the guest room and will try to get out of work early enough tomorrow to sneak in a road ride assuming that I'm feeling OK.

This is the 3rd Tuesday in a row where my training plans went kaput.
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Old 01-23-13, 12:19 AM   #1472
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We missed you at the track, Cleave. Lighter than usual turnout, but still good crowd. 1' z2, 3' z3, 1' z2, 30" z4. 4x. 2 sets. Then extra special bonus time on the motor game: 60 laps.
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Old 01-23-13, 10:07 AM   #1473
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Skiing at Deer Valley, UT yesterday. 14,000 vertical feet. It was a beautiful day at with bright sunshine and temperatures in the low 40s. I rented a pair of Rossignol Pursuit HP Titanium skis. I thought they were appropriate for a trackie. Great skis that hold an edge and carve flawlessly. This was my best first day of skiing ever in over 40 years on the slopes. I am not sure if it was great legs or skis. It is always the equipment, right.

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Old 01-23-13, 07:42 PM   #1474
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Okay, so it takes a bit to recover from a 4 race weekend. Two different criss-cross workouts demonstrated that my legs are not back yet. Not where they need to be to crank out 5' intervals on the TT bike, anyway. Yowza.. didn't hit my power targets/times for the first time in awhile. Had to pack it in and back off.
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Old 01-23-13, 09:20 PM   #1475
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Did the same workout tonight that I did last Wednesday, 3x8 LT intervals alternated with 3x8 muscle tension intervals, six minutes RBI. Felt much better doing them tonight than last week. Used the trainer again, much easier to do them that way than on the road. Tonight's movie was Act of Valor. I had a hard time keeping my cadence down during the MT interval that came during a shootout - well done action movie, and as a retired military guy, I appreciated the authenticity.
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