The gym is way more nerve wracking thinking about than actually doing. Once you get there it's not as bad as you think it will be in your imagination.


An hour on the trainer last night and ~20 minutes of core exercises on the mat before work. Thinking I might blow the dust off that yoga DVD for a more gentle morning workout tomorrow.

60 minutes today outside - wrist still aches like a mother f@cker - must be getting used to the 2" pin in it
Man I hate riding in the cold.

It was pretty funny when they beat michigan. And got payed something like $300k to do it.

Sounds great!

I just need to start being my own gym friend. I'm an intense person and I need something to direct that intensity to. It was cycling, and once I had to stop that, it became lifting. I need to mellow out a little bit in that regard. Working on getting better at that because a lot of people here have said some very meaningful things and I really do want to be able to see my grandchildren someday in a meaningful way. At the rate I'm going, I won't even be able to pick up my kids...

I can reach all the goals I want to, I just have to expand the time axis a little bit more. I'm used to pushing through my limits. Now I just have to learn to gradually nudge them and start living life in the 'tempo' mode instead of burning myself out on 'threshold' all the time.

I swear that there's something between my ears and that it is learning.

not if you were a Michigan fan. They haven't been the same since then.

I think the correlation and causation goes the other way. Also, I live in OH, so the only thing that's not funny is how much weaker the Big Ten is with Michigan sucking.

what drills were these?

i think i saw you this morning, pretty sure i did, but by the time i realized it was you i was too far away to say hi. I did get a solid 50 minutes of SST, though my normalized power during my SST sessions has still yet to crack 88% of FTP.

Haha it wasn't the drills that caused the falls, it was the stupid acorns in the road! It was treacherous.

Cool say hi next time you see me Can't wait until I can participate in the acronym/number speak!

what's the ETA for your ptap? Is saris still experiencing a shortage of strain gauges?

Not sure--ordered from Psimet this week, but I'm really in no great rush, so it gets here when it gets here.

That app state video is really funny.

GA, I freaking wish they had yoga classes here. Yoga is something I've wanted to try for a while now. I haven't seen any classes advertised, but maybe I'll ask the team president (who works at the rec center) if there are any. If not, I'll try to look into the circuit workout RTC recommended and try that.


Anyway, 4:15 on the bike today out to prettyboy reservoir and back. I felt really good, even towards the end. My endurance has definitely improved.

The goal is to be pretty beat after my ride on Sunday so that I can recover over thanksgiving break a little bit (I'm still going to go on 3-4 rides while I'm home (I really want to meet up with some of my teammates), mon/tues are off as is friday and then sunday/monday. So hopefully by the Tuesday after thanksgiving my TSB is positive and I can do one more week of z2 and then start throwing in 1-2 muscular endurance workouts a week.

I'd be surprised if your school doesn't offer something. I work for (and work out at) a University, and the gym offers a bunch of different yoga classes, though I've never been so I don't know if they're any good. Lifting is really a lot of fun though too.

In any case, I just googled "Johns Hopkins University Yoga Class" and got this: https://web.jhu.edu/recreation/fitnes...criptions.html

ouch. but I got good enough numbers, so I'm happy. 4.15w/kg.

20 min power?

No, 20's higher. Closer to 4.45.

I wonder about actual SST sometimes; the strict definition is 88-94% (something like that right?), which seems like a really small window to hit..

People throw around "SST" a lot but I wonder how people are actually training in this specific range.

The BF workout recipe calls for 85-88% of FTP. The range i was shooting for was based on Friel's numbers, and is 225-240W. If my max were 240W, i'd be lucky if my normalized power would sniff 80% of FTP.

Poweragent broke down the 50 minutes as: 6% recovery, 24.5% endurance, 28.3% tempo, 26.2% threshold, 12.3% VO2 max, and 2.4% anaerobic.

This is only my third SST workout, so i'm still learning how to pace and how to balance the climbs with the downhill portions. I'd be grateful if others could a breakdown of their workout.

Well I rode a whole bunch these last three weeks without really planning on it and now I am in the middle of a forced EZ week, so I guess that means that I am training again.

Getting ready to head to the gym and run lightly for 30 min outside followed by 30 min or so of step-ups, squats and leg presses.

I can't wait till this semester is over and I can return home to N. San Diego county and load on some miles. It's great to leave this place (humboldt co) during the coldest/wettest part of the year.

My legs felt kind of dead on my ride this morning, but I had a great workout at the gym.

I've been warming up with a little run on the treadmill, which is nice. For squats today I did 3 sets of 8 reps @ 100 lbs, and for seated rows 3 x 8 @ 70, which is a big improvement for me (remember I'm a beginner and a girl). Oh, and I can do legit pushups now, which is awesome.

Let me know when you're in town. I'll be packing in tons of miles all winter.

I can't do math so well, especially when I haven't eaten after doing a test. I meant 4.39 for 20'. The 4.15 stands for ftp.

which is more than i am doing at this moment. Work is busy, and i've been putting off any off bike stuff. I guess when the weather turns to s!ht in December, i'll get my ass into the gym.

Will do. I was planning on doing the same around this time last year but I hurt myself (overuse -> tendonitis).

Keep in mind your Z2 w/kg is probably my Z3 w/kg. Fortunately I am good at drafting and don't mind climbing in Z4-5 to prevent you from waiting for me too long.

:shrug: I doubt you'd have any trouble. The pace on most of my base rides isn't particularly hard, just long and steady.

GA that's pretty good, for a girl,
My wife is a beast in the gym (fitness chick) and pushes some great weight but would caution you to watch form as poor form has hurt her in the past especially when you are pushing weight close to bodyweight