gsteinb

More steady tempo. A little shorter, a little harder.

hubcyclist

trying to decide between over 2hrs z2 or a zwift race, clearly I have a solid plan going here

aaronmcd

4x4' @122%

About 10 % more than last Tuesday. Same TSS over the weekend, but this time it was skewed toward Saturday, which made a big difference today.

TheKillerPenguin

1.5hrs of trackstanding

grolby

Easy commute spin today.

cb3

@texMac - you making it to the Dallas area for any of the crits coming up?

Due to registration goofs and capturing upgrade points quicker than i thought i would, I now plan to bury myself the next 2 months til Tulsa Tough

caloso

Going to do some Hayman Intervals. I'm going to try to sustain for 5' what he did for six hours.

hubcyclist

tried to split the difference, 1hr z2 followed by a zwift race which would have been 1hr, didn't quite have it in me mentally to do a whole hour near threshold (92%), bailed after 40mins, had a hr of 173 for over 20mins, which for me is pretty unheard of.

TheKillerPenguin

412 tss!!!

aaronmcd

I never knew trackstands were such hard training

rankin116

6592 kJ. How do you possibly replenish that? That's like ~7 giant burritos.

TheKillerPenguin

bro you don't even know, bro.

mattm

i'm mostly amazed his HR was so low during the whole thing!

i think i would be pegged at 190bpm for the whole 10 minutes i was in that race. he dropped under 150 near the end, jeez.

tetonrider

i'm sure i'd be pegged just from stress of the race, not even the effort!

maybe he has a huge stroke volume...so maybe his max HR is way lower.

i was curious, so i looked up a race i did that was >6h. NP was low tempo; avg HR was 147 & max was 178. (if i'm fresh and going all-out, i'll sometimes see upper 180s on a bike, higher on skis.)

ntnyln

75 min z2 on the kickr with pedaling drills

mike868y

whatever i caught left me in bed and miserable all day yesterday. feeling a lot better today but taking another day off the bike just to be safe.

TheKillerPenguin

You sure you caught something? When I reallllllllly overreach I get that sore throat general feeling like death feeling you were talking about. It usually clears up in a couple of days...generally it also corresponds to a TSB around -40+ with a big shot of high intensity toward the end of a block. I have found that increased protein helps, along with a multivitamin. And obviously getting a ton of sleep and staying hydrated.

TheKillerPenguin

I mention that because dealing with being worn down is different than dealing with being sick, for me at least. I find a really easy spin helps a ton when I feel like that. My recovery rides are usually ~0.4IF, if you can motivate yourself you might go pedal for an hour or an hour and a half and do some on the bike stretching stuff too.

mike868y

hmm, maybe. my tsb wasn't anywhere near that negative though (granted that's mostly based on hrtss, so maybe inaccurate). i was pretty laid out though, had to stay home from work, etc. i was at the end of a block though so totally possible. either way, i seem to be getting over it, thankfully.

TheKillerPenguin

Yeah, my TSB only gets that negative during base. Since build began it matters much less as an indicator, when the legs say uncle that matters more than my tsb only being -5. Just something to keep in mind, I find easy spins often make me feel better than a day full off.

Zedmor

sup everybody. Could you criticize my squat? Want to improve it!

misterwaterfall

Look up a dave tate, mark bell, chad smith ect. video on how to squat. It's not horrible, but there's a lot wrong there and a video will help more than a long typed out explanation.

gsteinb

I'd turn the rack around. Lift it off the rack, step back squat, step forward re-rack. You cut it before you re-rack, but trying to go backwards and re-rack with any sort of heavy weight the nears failure is going to cause you problems sooner or later.

Yep

3x8 @ 100% in the morning. 2x8 @ 100% in the evening.

caloso

Pyramid workout.