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-   -   Training for Racing All Disciplines (http://www.bikeforums.net/masters-racing-all-disciplines/831203-training-racing-all-disciplines.html)

sarals 04-25-13 12:46 PM

Pace and Easy today, 20 miles, TSS 115.5. I tried to get Power Agent to update my weight and apply to the ride - nope. I guess it only applies updates to rides it downloads after an update. My legs feel EXCELLENT. I've had none of the "hangover" that I experienced after races earlier in the year. I'm going to enjoy Panoche Valley!

RR- welcome back, girl! You were missed - don't be a stranger!

valygrl 04-25-13 02:06 PM

I'm so envious of your Panoche race - I used to go to Pinnacles to climb all the time and drive down that road, I rode near there a few times too. beautiful area.

sarals 04-25-13 04:09 PM

Quote:

Originally Posted by valygrl (Post 15552689)
I'm so envious of your Panoche race - I used to go to Pinnacles to climb all the time and drive down that road, I rode near there a few times too. beautiful area.

It is pretty out there, isn't? I have a friend who lives near there and he's really good about putting together group rides around there. I've been on a few, and being on the bike is the best way to see that country.

Red Rider 04-25-13 11:07 PM

Quote:

Originally Posted by Cleave (Post 15551250)
Red Rider, nice to see back here. :) Sorry to hear about the exercise-induced asthma. :(

Thanks, Cleave. Usually this time of year it's not a factor; the relentlessly howling north winds have blown the spawn of the devil into NorCal and I'm unprepared for that level of wind-borne fierceness.

Red Rider 04-25-13 11:09 PM

Quote:

Originally Posted by sarals (Post 15552330)
RR- welcome back, girl! You were missed - don't be a stranger!

Thanks, Sara! Good to be back and "training." I'll do what I can do as long as I can wash my hands of selling houses. :rolleyes:

Oh, wait, I'm not ready to retire? :cry:

Damn. :notamused:

Hermes 04-25-13 11:46 PM

Hooray. RR is back.

Red Rider 04-25-13 11:57 PM

Quote:

Originally Posted by Hermes (Post 15554428)
Hooray. RR is back.

I kind of never left. Just took a breather until I established balance, which is always in flux.

And, thanks. :love: I've missed all y'all (colloquialism thanks to c_gallagh). (Who BTW is also back in training. :thumb:)

Carry on.

Hermes 04-26-13 12:02 AM

Racer session with Roger at VSC tonight. Here is my standing start. Note the comment by Roger at the end of the video. Pretty funny.


chasm54 04-26-13 04:20 AM

Couple of hours in some moderate hills this morning. Reminded me of why I ride bikes.

sarals 04-26-13 08:04 AM

Day off. Doing yard work. That only feels like training. No structure, though.

{{{{{{RR************:love:

sarals 04-26-13 08:05 AM

Hermes, VSC is certainly a nice facility! I hope I can see when I'm in SoCal for the SG....

caloso 04-26-13 08:47 AM

What is the thinking on "B" races? I am planning to race on Sunday, but I am just going to focus on a few things like positioning and reading the field. Don't expect to have any teammates and don't have any placement hopes or goals.

shovelhd 04-26-13 09:06 AM

For B races with no teammates I just ride how I feel. If it's good, I attack like crazy. If it's not, I race smart.

Racer Ex 04-26-13 09:18 AM

Quote:

Originally Posted by caloso (Post 15555387)
What is the thinking on "B" races?

Race to win or help the team win. The difference is that I wouldn't do any kind of serious taper.

If you're periodizing, "B" races should fall before or after your "peak" period.

chasm54 04-26-13 09:32 AM

Speaking of peaking, I'm currently working on peaking for a flat RR in early June. But I have a series of RRs through June and into July. Any advice on how to maintain such form as I manage to acquire for longer than a week or two?

caloso 04-26-13 10:23 AM

Quote:

Originally Posted by shovelhd (Post 15555497)
For B races with no teammates I just ride how I feel. If it's good, I attack like crazy. If it's not, I race smart.

This makes sense.

Quote:

Originally Posted by Racer Ex (Post 15555560)
Race to win or help the team win. The difference is that I wouldn't do any kind of serious taper.

If you're periodizing, "B" races should fall before or after your "peak" period.

Yes, I'm ramping back up. Planning on doing my standard schedule and just plopping this in the middle.

Red Rider 04-26-13 10:00 PM

Today was hill training. I wrote 2 offers before, and 2 after. Showing property Sat. & Sun. afternoon. Man, I need to retire, so I can train & race full-time.

In my dreams. Meanwhile...ugh.

caloso 04-26-13 10:32 PM

Ugh. I think I strained an abdominal doing big ring sprints this afternoon.

shovelhd 04-27-13 05:15 AM

Quote:

Originally Posted by caloso (Post 15558190)
Ugh. I think I strained an abdominal doing big ring sprints this afternoon.

Puking does that sometimes. Try and be more graceful.

Hermes 04-27-13 08:26 AM

Aero testing today using Velo Sports Center new on track data acquisition system and software. It was a hard workout. However, the session started with a Retul fit. This was a complete fit from the ground up versus the Retul evaluation in the aero testing package. I increased the seat to bar drop and got a new saddle that rides like a 2x4. However, I am UCI legal for those keeping that scorecard.

The aspect of the fit that I am the most proud of was the morphological tests. The fitter said I was excellent and got "A" on all accounts of flexibility and body adaptation that allowed him to put me in the most aggressive position. I have been working hard on this for the last two years. We took the fit from the studio to the track and tested the new position. I really liked what he did with the fit and my power was great and handling excellent. Alas, the saddle is but another thing to get used to and I have a lot more weight on the aerobars which made my arms tired as the session continued. We tried going lower but the aero benefits were not there plus I had less control and visibility. One interesting aspect of my riding is that the faster I go the more aero I become. The tester said the reverse is true for most racers. Because of that, I had to do a high power part of every run that I did for different positions and equipment. I did 120 laps of testing.

Any change will require adaptation so I do not expect a massive improvement at Sunday's racing but one never knows.

Hermes 04-27-13 09:20 AM

Finished product.

Oops.... I may have Racer Ex by 1.5 degrees of back angle lower.:D


sarals 04-27-13 09:38 PM

Nice, Hermes!

20 minute trainer warmup followed by 43 minutes of strength training. That was after I washed my 2004 Toyota Tundra. That was a workout all by itself. Yes, I needed a ladder. I'm tired....

valygrl 04-28-13 06:16 AM

^^ Ha, I haven't washed my tacoma since I've lived in Boulder.... er.... 7 years?

sarals 04-28-13 07:41 AM

Quote:

Originally Posted by valygrl (Post 15561498)
^^ Ha, I haven't washed my tacoma since I've lived in Boulder.... er.... 7 years?

:thumb: My Tundra was so dirty it has moss growing on the window seals. Yes, it did! I drive my Subaru, the truck gets used only every so often.

AzTallRider 04-28-13 06:00 PM

Answer to the Challenge

..............Route..........................Hrs...Miles...hrTSS....Gain......Loss...MaxTemp...VAM
Day 1...Scottsdale to Strawberry...6:06....87......379.....8,343...-4,462........97
Day 2...Strawberry to Prescott......5:53....97......330.....7,037...-7,644........97
Day 3...Prescott to Scottsdale.......6:06...120......286.....3,809...-6,886.......113

Day 1...Rye Climb.......................2:00....25......142.....2,776...-2,114.........97.......450
Day 2..."Col du Mingus"................1:24....11......107.....3,004.......-89.........95.......642

This went better than I expected, given I trained for this massive endurance weekend by doing crit's. Toughest part for me was the "Rye Climb" on Day 1, and Day 1 overall. Day one was just relentless climbing. Hitting the Rye climb after a lot of prior climbing, I was getting overheated. I downed too much fluid trying to combat that, and became nauseous, That, and I was starting to see stars as I tried to keep my pace above 5-6 mph. So I found a rare spot of shade, sat under a tree, wet myself down and cooled off. It was a good/safe choice, but folks riding by reported to my ride mates that I was sitting under a tree with my jersey off, looking none too good, and maybe they should call 911. :-) They didn't call 911, but one of the guys was only riding to the next stop, where he was met by his wife, and they finally got me by phone when I reached an area with a signal. I was fighting quad cramps in both legs, and when they cam up on me 8 miles and about 1K' before the end, I accepted a ride in hopes it would let me do better the next day. I didn't think repeated cramps were particularly good for the muscles.

We had arranged for two massage therapists to drive up from the closest town, and that was an absolute godsend. I got lucky and massaged by the one who was far better, getting the best work on my legs I've ever had. She used several techniques on the IT bands, and really manage to loosen the legs up, despite my screaming as she worked.

I felt good on the second day, and did fine on the HC climb, which I've dubbed "Col du Mingus". It's a monster, with the steepest section about 16%. Just a hit of cramps, but I rode through them and they didn't return. Got stuck behind a car going down a fast descent, which separated me from the group, and I chased them in a strong wnd for 15 miles, only catching up when one of them flatted... served them right!

Third day was long, and hot, but not as challenging a route.

It was a great weekend. I was able to "ride myself into it", and my only issues were the first day Nausea and cramps; something which has never been an issue in the past. It wasn't hydration or electrolytes. It was just over exertion, and not having done a great job with massage/stick/etc. leading up to it.

SAG support was tremendous, and I'm hoping I can fit it into my calendar next year.

Oh, and my TSB is now -59, and my ATL is 144.


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