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  1. Replies
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    You don't mention where you live, but you could...

    You don't mention where you live, but you could check out the Beaches Cycling Club:

    http://beachescyclingclub.ning.com/
  2. The pedal may not be screwed on tight enough. I...

    The pedal may not be screwed on tight enough. I discovered that was the cause of my creak, AFTER changing the BB.
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    386

    You can race Senior at Nationals if you have a...

    You can race Senior at Nationals if you have a Senior license, even if you are of Masters age. Seeing as you raced M3 last year, I would listen to the "boss" of your team and race Masters this...
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    You can check out the course details with maps...

    You can check out the course details with maps and profiles here:

    http://www.midweekclub.ca/index.php?option=com_content&view=article&id=43&Itemid=10

    As for CHIN, Midweek has been putting it on...
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    "spinning out" in this context means cadence...

    "spinning out" in this context means cadence being too high for comfort.
  6. If you determine your average power for the last...

    If you determine your average power for the last 2 minutes of the test, and multiply by 0.85 (IIRC that's the percentage for this ramp rate), you will have a good estimate of your functional...
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    Why not take Palmerston to Queen, Tecumseth to...

    Why not take Palmerston to Queen, Tecumseth to Wellington, Wellington to Strachan, and Strachan down to the bike path?
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    http://www.prorace.ca/welcome.html

    http://www.prorace.ca/welcome.html
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    If you are 19-35 you have to start as a Senior 4,...

    If you are 19-35 you have to start as a Senior 4, or Elite 4. The system is similar, except there are 4 cats instead of 5 for elite men, and 3 cats for masters men. If you are 35 or older, you can...
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    It's scheduled for April 25, 2010.

    It's scheduled for April 25, 2010.
  11. Thread: TSS/hr

    by fuzzthebee
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    1,181

    I just used a custom periodic chart and plugging...

    I just used a custom periodic chart and plugging in IF as one of the data series. I just checked it against average normalised power and it lines up. I keep a 7 day chart going with IF, hours, kJ...
  12. Thread: TSS/hr

    by fuzzthebee
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    1,181

    To illustrate your point, I had an average IF of...

    To illustrate your point, I had an average IF of .859 (AP 82% FTP) for January through February 2008 (including warm-up, cool-down and recovery intervals). All sweet spot.

    So far this year I'm...
  13. Thread: LT/ AT test

    by fuzzthebee
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    Go with at least 184 bpm as you threshold heart...

    Go with at least 184 bpm as you threshold heart rate.
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    Too little. You should aim to do 8-10 hours per...

    Too little. You should aim to do 8-10 hours per week on the trainer, with 1 or 2 days off. Keep in mind that 2 hours at just 70-75% of your FTP gives a TSS (training stress score) about equal to 1...
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    Try basing your zones on "threshold" heart rate,...

    Try basing your zones on "threshold" heart rate, not max heart rate.
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    I assume you saw this: ...

    I assume you saw this:

    http://www.fqsc.net/09/Comp/route/CalRP09.pdf
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    Assuming these were in the L5 range, you may want...

    Assuming these were in the L5 range, you may want to do your recoveries at ~140w. Also you should see if you can place a fan in front of yourself, and you may want to use a sports drink to keep the...
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    Your workout has an AP of 125% FTP :eek:, whereas...

    Your workout has an AP of 125% FTP :eek:, whereas the other example (assuming a 345-350 w FTP) has an AP of 92.5% FTP. I like the 150/50 approach. I consider these as L4 workouts.
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    That is 6000-10000 calories consumed per day, not...

    That is 6000-10000 calories consumed per day, not burned during a stage. Floyd Landis averaged 281 w for 5:23 on his Stage 17 epic ride in 2006 . That is just over 1000 kJ/hour.

    Nobody is...
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    Here's a tempo ride from last summer. I ate 2...

    Here's a tempo ride from last summer. I ate 2 Cliff Bars and drank 1 bottle of Gatorade:

    Entire workout (298 watts):
    Duration: 2:49:03 (2:51:08)
    Work: 3008 kJ
    TSS: 237.9...
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    I call it my SST ramp test w/5' steps: Warm-up...

    I call it my SST ramp test w/5' steps:

    Warm-up for ~10'

    5' @ 85% FTP
    raise power by 10w every 5' for 30-35'
    spin easy for 5'
    do it again
  22. I would drop one of the weights sessions and...

    I would drop one of the weights sessions and replace it with time on the bike. If you're doing 150w for
    50', try doing 2 x 20' at ~190w, with 5' easy spinning between reps. Your HR may be in the...
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    You could try starting out with 3' intervals at...

    You could try starting out with 3' intervals at ~113% FTP. Work your way up to eight reps in total, i.e. 2 sets of 4 x 3' on/3-5' off, with 10' easy spinning between sets. Make the intervals longer...
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    I have seen a ~60 w increase over 4 years. Not...

    I have seen a ~60 w increase over 4 years. Not 15 w/year, though. More like 25 w up for the second year, 20 w up for the third year, 15w for the fourth year. If I see a 10 w increase this season,...
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    When I lift weights, I choose a weight that I...

    When I lift weights, I choose a weight that I allows me to complete the set, without dropping down to lower and lower weight as I get tired. ;) The mentally pushing 100% factor comes in towards the...
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