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  1. #126
    Idiot Emeritus sarals's Avatar
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    Quote Originally Posted by Allegheny Jet View Post
    Latcate build up makes one feel like they will die due the pain in the body. Hitting MHR makes one wish they could die during the 30 or more seconds after shutting off the effort to hit MHR.
    THAT was me this morning! As I ramped down after the effort I got very, very light headed, nauseous, and had to lie on the floor. It was a good ten minutes before I felt I could get up...MHR? 149??
    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. #127
    I need speed AzTallRider's Avatar
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    Training for Racing All Disciplines

    I thought I knew my MHR from hard climbs. Then I started racing crit's, and set new records several times.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  3. #128
    Resident Alien Racer Ex's Avatar
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    Did a 4000' + climb with a 32 y/o Cat 1 today. 8900' summit. I think we went harder on the way down.

  4. #129
    Don't mince words Red Rider's Avatar
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    Recovery ride today, despite a sprint I initiated. I didn't prevail, and that's OK. I needed to sprint and see how long I could hold it.

    The rest of the ride was 3 old people on fast bikes discussing & fixing the economy. A fun way to finish a solid ride.
    When my feet hit the floor in the morning, Satan shudders and says, "Oh, *****, she's awake!"

    Visit my blog.

  5. #130
    Senior Member Allegheny Jet's Avatar
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    2.5 hr MTB ride in the woods with my brother in law. The annual MTB TT is in 2 weeks on the same trails and my riding partner wanted to do some reconisissance of the course that usually takes about 50 minutes at race pace for guys our age.
    oldschool areodynamic brick

  6. #131
    Elite Rider Hermes's Avatar
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    2 hour endurance high cadence ride on Sunday.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  7. #132
    Senior Member Allegheny Jet's Avatar
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    One hour Z1 recovery ride today. Seventy five degrees, sunny and low humidity. I doesn't get much nicer than that.
    oldschool areodynamic brick

  8. #133
    Resident Alien Racer Ex's Avatar
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    Heading out to do a recovery ride. 6800' of climbing staring me in the face tomorrow.

  9. #134
    Travelling hopefully chasm54's Avatar
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    So bored with tempo rides on the stationary bike that I resorted to running today...

  10. #135
    Senior Member ericm979's Avatar
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    Quote Originally Posted by Racer Ex View Post
    6800' of climbing staring me in the face tomorrow.
    Sounds fun. I wish I could get in a ride like that during the week. 5000' is about as much as I can do and get to work at a reasonable time.

  11. #136
    Resident Alien Racer Ex's Avatar
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    Quote Originally Posted by ericm979 View Post
    Sounds fun. I wish I could get in a ride like that during the week. 5000' is about as much as I can do and get to work at a reasonable time.
    It's at altitude on day 5 of me being at altitude. That said it's spectacular from a view perspective.

  12. #137
    Senior Member shovelhd's Avatar
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    That's really going to pay off in bend. I wish I could do the same.

  13. #138
    Old Road Racer Cleave's Avatar
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    Racer Ex, you staying in Reno until the natz? I want to get in a climbing day this coming weekend but it may be too hot. Hopefully the long range forecast is wrong. If it is hot I will settle for the Seven Sisters in the OC.
    Thanks.
    Cleave
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  14. #139
    Senior Member shovelhd's Avatar
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    My coach hates me.

  15. #140
    I need speed AzTallRider's Avatar
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    Mine is the "I love life and everyone in it" type. He never assigns anything he knows I won't enjoy completely. Yep.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  16. #141
    Idiot Emeritus sarals's Avatar
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    I'm about to find out this morning if my coach hates me (or not). I received the first week of the training plan yesterday. I'm heading out in about an hour to do the preliminary power testing along with some pace riding. It looks like it's REALLY going to hurt!
    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. #142
    I need speed AzTallRider's Avatar
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    I really enjoy Pace workouts. For me, it's what riding is all about: going for a long time at a decent speed.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  18. #143
    Resident Alien Racer Ex's Avatar
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    Quote Originally Posted by Cleave View Post
    Racer Ex, you staying in Reno until the natz? I want to get in a climbing day this coming weekend but it may be too hot. Hopefully the long range forecast is wrong. If it is hot I will settle for the Seven Sisters in the OC.
    Yep. We're having a heat wave up here (just my luck) but it mitigates a bit up in the mountains and it's very low humidity so even 100 is not too horrible.

    My coach is great. If anyone wants or needs his contact info, let me know.

  19. #144
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by AzTallRider View Post
    Mine is the "I love life and everyone in it" type. He never assigns anything he knows I won't enjoy completely. Yep.

  20. #145
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by AzTallRider View Post
    I really enjoy Pace workouts. For me, it's what riding is all about: going for a long time at a decent speed.
    The hard part is staying on the power as the terrain varies. It's more mentally taxing for me than physical, at least when it gets past the hour mark.

    My favorite offseason workout is tempo (Pace) with sprints. I do two variants, each is one hour long. One has a 20 second all out sprint every five minutes. The other has a 10 second all out sprint every 3 minutes. After every sprint, you drop right back into tempo, no rest, no recovery. Some people call them shovelhd intervals, although I didn't dream them up.

  21. #146
    I need speed AzTallRider's Avatar
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    Those sound great, Shovel. I've done some longer intervals in the midst of pace, but not the all out sprints.
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

  22. #147
    Idiot Emeritus sarals's Avatar
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    I lived through the power tests and the Pace. Tell me about trying to pace on hills. Hill's are EVERYWHERE around here! But, like I said, I lived through it - it's here. 'Tis a miracle!
    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. #148
    Resident Alien Racer Ex's Avatar
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    Left the house at 9AM this morning. An hour later I was greeted with this:

    Photo08070955.jpg

    No stopping. Got it.

    About the time I felt like I was breathing through a straw I came across this:

    Photo08070956.jpg

    Oh goody. Only 900 more feet of climbing till:

    Photo08071020.jpg

    On a side note every year there's a mountain bike hill climb that ends another 1300' above this. The last 200 yards to the top is 17%. I've done it twice. You'd have thought I would have learned my lesson the first time.

    In honor of Chasm and his country's tradition of a stiff upper lip I pressed on...

    Photo08071024.jpg

    What goes down, might come back up.

    Tahoe is one of the most beautiful places on the planet. Taking a cell phone picture of that lake is like doing a paint-by-numbers Mona Lisa. I will not defile her. I looked for a picture on the net but the broad swath of blue is seemingly impossible to capture.

    So I grabbed a Gatorade at the local convenience mart lakeside, and turned around to head back up. Passed a couple of folks on the way, then made the long descent back home down the Reno side. The final tally:

    Duration: 3:51:15 (4:01:15)
    Work: 2309 kJ
    Norm Power: 203
    Distance: 55.517 mi
    Elevation Gain: 6552 ft
    Temp Range 73-105

    But I'll tell you I was crawling on the backside ascent at the three hour mark. It's nasty what thin air does to power output...holding 220w started to become a big deal. 102 degrees at the house. I'm toasted.
    Last edited by Racer Ex; 08-07-12 at 05:29 PM.

  24. #149
    Senior Member shovelhd's Avatar
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    Learning to pace yourself is a very important racing skill to develop. The patience required is as well.

  25. #150
    I need speed AzTallRider's Avatar
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    Don't matter what the terrain is, Sara, just keep dat power in da assigned range.

    You can zoom in on Strava, but it seems harder to see the fluctuations than on WKO+ or TrainingPeaks. Are those power numbers from the PM, or calculated by Strava?
    "If you're riding less than 18 MPH up a 2% grade please tell people Coggan is coaching you."

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