Cleave

Hermes, I hope they didn't call you ... never-mind.

revchuck, glad to hear you're progressing well.

revchuck 

I was supposed to do a team ride today, but for various and sundry reasons there was no team ride, so I did a "Race Winning Effort" workout from Training and Racing with a Power Meter. It called for five to eight reps, and I was happy to call it good after five. Actually, I almost hung it up after the first one, but decided to try the second and it wasn't quite as bad. I'm a tired puppy! 2:45, TSS 208, IF .87. IF for the peak hour was 1.02. This is my highest TSS since I started back after the crash.

IBOHUNT

Put that book on my 'must read and do' list

sarals 

You seem to be doing pretty well without it!

Chuck, good to see you progressing so quickly.

valygrl

Nice, chuck! I lovehate those.

revchuck 

Sara - It sure feels good to get back into the swing of things. I'm thinking about asking my coach if we need to bump up my training zones, but I'm afraid she'll agree!

valygrl - I completely understand about the love/hate thing. It's like hitting yourself in the head with a brick, because it feels so good when you stop.

I went in the other direction today - 1:26 at recovery pace, TSS 25.5, IF .42, average HR 93 bpm, AP 91 watts. Being that lazy felt great!

IBOHUNT

I fear not well enough. We shall see.

IBOHUNT

Rode 11 miles to go do hill repeats.
5 x 5:30 @ 110% with 3 min RBI
1 x 4:40 @ 103%
Limp 11 miles home

33 miles; 3200' gain ~2hr
IF 0.99
TSS 152

30 min interval in the Hot Tub. Someone kicked my arse.

sarals 

The way the cards fell, I was off the bike for two days. That actually was kind of nice! It allowed all sorts of things to heal.

The TSS said short training ride yesterday on the TT bike. I had made changes, minor, to the setup at Ex's direction. I moved the elbow pads in as far as they would go, plus I did some small changes to the saddle height and position. I could immediately feel a change in wind resistance, for the better. However, my head is just enough lower to where my glasses frame was right in the way, causing me to tilt my head further up than I'm used to. I don't know if that or the closer in pads caused me the achy shoulders, but something did. I also have more weight on the front wheel, so the bike is slightly squirrelier. Another ride today, at higher power, and I'll wear my TT helmet (which I don't do in training rides) to see what's up with my shoulders and vision.

My July racing month is pretty sparse. Two crits that I really wanted to do were cancelled. There is only one race on tap, at the end of the month, and it's a crit. There is a crit the second week of July that I had considered, but it's an open field, and I really don't feel like getting beat up by a bunch of 1's and 2's and then getting spit out the back three laps in. I have been in good races, and that wouldn't be. Pass.

revchuck 

1:28 at endurance pace with 6x2' VO2 max intervals. Ouch, just effin' ouch. I did these after work, and am riding tomorrow before work, so that ought to feel great. TSS 120, IF .91, 895 kj.

I have my Peak Power chart in Training Peaks set up to show two lines - the last year's data and the last two weeks' data. Since I've been doing 60, 90 and 120 second intervals in the last week, those two lines now overlap from 60-120 seconds. Beyond those times, the lines are reasonably close. At <60 seconds, though, there's still a pretty good gap.

IBOHUNT

Two rides yesterday with the second one being a failed attempt at some longer intervals.

Ride 1; 50 min at dinner of just tempo IF 0.88 TSS 54
Ride 2; after work. #EpicFailIntervals then tempo work. IF 0.86 TSS 188

9 min @ 94%
8 min @ 102%
4:30 @ 100%

5 min RBI

IBOHUNT

I reckon the chart is a part of the pay for bit eh?

revchuck 

Don't know, it's a drop-down add-on on the dashboard.

IBOHUNT

Yep, something that is only available in the premium membership.

Hermes

After the TT championships over the weekend, I returned this evening to the gym for more upper body and core weight work in addition to my daily foam roller and stretching workout.

sarals 

Hermes, you are amazing!

I did a recovery ride today, and messed it up. I was frustrated, couldn't hold it in, and JUST DRILLED IT for about a quarter mile and drove my TSS way up. I sure felt better when I was done, though.

Racer Ex 

I am going to race tonight. Local crit. First time back on the bike in a week.

shovelhd

Hey, frustration makes us all do stuff like that. After testing my health the past two days and concluding that it isn't that good, it's recovery for a bit and then back to build. Should I have tested myself at this point? The smart opinion would be "no way". But I'm not always smart. I'm not hurt enough to prevent trying.

shovelhd

You'll kill it.

revchuck 

Need to finish sweating out that tequila from Matzalán?

Tapering this week for the stage race this weekend. For the first time, I pushed back on the scheduled workouts, thinking that they were too easy (one day at endurance pace for 1:15, the rest of the week either one hour at recovery or off). Coach said that she wanted my TSB to get close to zero. She's the expert, so I'm going with it. It still feels funny resting that much.

IBOHUNT

Needs to do a Paul Harvey and finish the rest of the story
I feel bad for the other locals in that deal.
Those 6x2 VO2's you did on the 26th would have kilt me.

IBOHUNT

~2 hrs last night working on learning how to pedal with the last half of the ride at an avg cadence of 102 in the middle of Z2.

IF 0.8
TSS 109

Supposed to do a bunch of above threshold stuff tonight.
This was MUCH easier when I had a lower FTP number set...

sarals 

Yes, he will!

sarals 

Push through, and get the FTP back up. You'll be fine (and I know you know that!).

IBOHUNT

OK, what I *meant* to say was that the above threshold stuff was much easier when I had been using an incorrect FTP setting that was 10% lower than what it is today.