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Training Status??? (IV)

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Training Status??? (IV)

Old 03-15-16, 11:31 PM
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Did some 3' efforts up a steep hill. It hurt but actually felt good.

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Old 03-16-16, 07:21 AM
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Did an expanded test yesterday. Totally wore me out. In all, it took me almost three hours to get it done. By the time I finished my last effort, I thought, "Crap, I'm at least 15 miles from my car, and it's going to take an hour and a half to get there." (My language was quite a bit more colorful than Crap, and it only took me 45 minutes, but still, my legs were shot.)
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Old 03-16-16, 07:28 AM
  #4203  
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Dang...your coach is meaner than my coach.
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Old 03-16-16, 07:33 AM
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2 hours with morning with 4*4' maintenance efforts.

what's the opposite of a no chain day? because that was today.
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Old 03-16-16, 07:57 AM
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2.5hrs with 8 10sec sprints, and 2x15 at the very bottom of the tempo barrel.
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Old 03-16-16, 08:23 AM
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Rest week. So nice.

I'm not a morning person, so I dig the DST. Pretty excited for warm rides after work.
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Old 03-16-16, 08:42 AM
  #4207  
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Monday Off.
Tuesday night training crit. Pulled the field around for majority of the race then got beat at the line. 3rd in C race. Decided to can the B race

Legs were flat from the weekend of racing and the lungs were burning. Going to do some steady state stuff this evening in preparation for Sundays RR.
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Old 03-16-16, 11:27 AM
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Originally Posted by mike868y
2 hours with morning with 4*4' maintenance efforts.

what's the opposite of a no chain day? because that was today.
Rubbing brake day?

Today was a VO2max day for me. I hate these, which is all the more reason for me to do them.
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Old 03-16-16, 11:34 AM
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taking 4 days off the bike to go to New Orleans w the gf (woohoo!), so I asked the boss if I could come in late so I could put in a big one:

70.5 mi with 2.7k elevation in 3:45 rolling (18.8 mph). Did that on 190w AP/ 217w NP, total of 2600 kj of work.

Up next: Burrito!
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Old 03-16-16, 11:46 AM
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Originally Posted by caloso
Rubbing brake day?

Today was a VO2max day for me. I hate these, which is all the more reason for me to do them.
actually stopped to see if they were rubbing.
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Old 03-16-16, 01:13 PM
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3 hours before work, starting kinda late.

Late to work.

It's as if I got paid to ride!!

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Old 03-16-16, 01:44 PM
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You were on a cross bike?
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Old 03-16-16, 02:44 PM
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Good lord no.

View was so nice I had to stop and take a pic.
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Old 03-16-16, 04:37 PM
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Also 3 hours before work, also late to work, also nice views
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Old 03-16-16, 05:42 PM
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kaizen, I guess
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tt intervals.jpg (39.8 KB, 39 views)
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Old 03-16-16, 05:42 PM
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Originally Posted by TheKillerPenguin
2.5hrs with 8 10sec sprints, and 2x15 at the very bottom of the tempo barrel.
Interestingly, Peak and 5sec have decreased, but 10sec seems to have increased, as has repeatability and consistency. I'm a bit out of practice given my last sprint workout was a month and a half ago, so I'd assume some of the dip is related to form / hesitation. When I don't sprint for a while the first thoughts I have are along the lines of "please don't let the chain skip or snap please don't let me pull a cleat i hope a squirrel doesn't do something stupid..."

Last edited by TheKillerPenguin; 03-16-16 at 05:47 PM.
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Old 03-16-16, 11:39 PM
  #4217  
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1:50 in zone 2 today, 81 TSS.
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Old 03-17-16, 07:22 AM
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3-3.5hrs with 40-45min of vo2
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Old 03-17-16, 07:26 AM
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like 1:45 z2 out on the road. idk if i'm still tired from the weekend or if it's just general rest week blah-ness but i've felt like death all week.
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Old 03-17-16, 07:44 AM
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This was yesterday. I went deep the last set and almost blacked out. 2hrs total. Today is a rest day, tomorrow is openers, Sat is my first big race w/ the pro teams.

warm up 20min@160-190w
2 sets of 5 x 20sec sprints with 3min recovery in between each sprint. 5min recovery in between sets.
2 sets of 5x15 sec sprints with 45sec recovery, 5min recovery in between sets
Ride rest of ride@170-190w
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Old 03-17-16, 09:33 AM
  #4221  
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Interesting effect to playing with my seat height (and ending up with it way too high for a whole workout), I couldn't breathe well at all. Too much drop. Was constantly on the nose of the saddle which surprisingly wasn't too uncomfortable (Spec Power). HR shot way up and I felt like I couldn't do anything. I'm hoping it was part of the reason I was hardly pack fodder last week. But we'll see.
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Old 03-17-16, 09:39 AM
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Increasing the saddle height has probably decreased how open your hips are relative to your diaphragm, and it could additionally be negatively impacting you due to being at the edge of your flexibility. If your stem is slammed you might put some spacers underneath it to raise your bars a little, assuming you like how your current leg extension feels. My cockpit is higher in TT configuration for this exact reason.
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Old 03-17-16, 10:22 AM
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Originally Posted by TheKillerPenguin
Increasing the saddle height has probably decreased how open your hips are relative to your diaphragm, and it could additionally be negatively impacting you due to being at the edge of your flexibility. If your stem is slammed you might put some spacers underneath it to raise your bars a little, assuming you like how your current leg extension feels. My cockpit is higher in TT configuration for this exact reason.
Definitely at the edge of flexibility, some idiot cut the steerer short (me) but really the saddle was too high for my leg extension anyway. Much lower feels better all around. I can slide way back now too like I like. I just swapped from a Toupe to Power (increased stack) and left it or even increased the height.

Training bike definitely has a higher saddle and bars, and it works well. Maybe I'll shorten the stem on the race bike a bit if needed. I just swapped to Cervelo aero bars and picked up 7mm reach.
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Old 03-17-16, 11:19 AM
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I was warming up at a race and a teammate noticed that I was rocking my hips and recommended I drop my saddle a few mm. I had been in a very minor crash on a group ride in January and my saddle got out of whack. I must have inadvertently raised it a few mm when I went to realign it. Anyway, dropped the post a few mm and everything is smooth now. Plus the mysterious soreness in my right knee went away.
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Old 03-17-16, 12:26 PM
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46 miles outside today, first time outdoors since late Jan
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