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Training Status??? (IV)

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Training Status??? (IV)

Old 08-31-15, 06:53 AM
  #576  
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Vacationing on Cape Cod for the week. Yesterday, went for a roll around Race Point in Provincetown with the family, first time on the bike since crashing. Felt great to be back on the bike, though the crash beat me up a bit more than I thought at the time.

The elbow x-rays were negative at the ER, but they were only looked at by the PA who stitched me up and I'm wondering if I should get them looked at by an ortho, because there's still a lot of deep soreness and bone bruise type feeling. On the other hand I'm not sure what I would do differently if it turned out there was some bone damage. Plus there's some internal shoulder damage on the other side that I didn't even notice until a few days ago when the more superficial stuff stopped hurting so much, and that shoulder is now the most disruptive of the injuries.

Anyway wah wah wah it will be fine and it was a beautiful ride. While waiting with my teenager to regroup with the slower 60% of the family, I ran into a Foundation guy I raced against a few times this year and we chatted for 10 minutes or so. He asked a couple of times if I was doing any training this week and I said no way. After he left my kid said, that guy was asking if you wanted to go for a ride. You know you're in trouble when your spectrumy teenager is better at picking up social clues than you are.
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Old 08-31-15, 07:02 AM
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Originally Posted by globecanvas
Vacationing on Cape Cod for the week.
It's funny, I've been back in Boston for about 4 years and have only crossed over to the Cape twice, both times last year, once for a comedy show and once on my bike for a charity event. It's not that I don't love the Cape, I think we're just scared off by the perceived traffic to and from. Anyhow, enjoy your time there!
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Old 08-31-15, 07:56 AM
  #578  
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if you want big numbers just get fat. prepare to flat out of 40% of your races.
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Old 08-31-15, 08:00 AM
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Z1 commuting day.
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Old 08-31-15, 08:07 AM
  #580  
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Off. 17hrs last week and I feel totally fine, the rest day is a formality. Last night my gf said my shoulders look more muscular which freaked me out because we're supposed to be twigs, right? But then she clarified that she really meant I just look tight and nubile like an in prime David Hasselhoff crooning on top of the Berlin Wall. I'm paraphrasing but that's what I took out of it.
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Old 08-31-15, 08:21 AM
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on that note, I'm about to start my upper body WO...

mf GF says she likes my chest/shoulders too
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Old 08-31-15, 09:46 AM
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maybe another off day, but possibly will do some z1 tonight and definitely tomorrow. then on Friday I can release the hounds again
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Old 08-31-15, 09:53 AM
  #583  
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Originally Posted by grolby
Z1 commuting day.
same
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Old 08-31-15, 10:24 AM
  #584  
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Originally Posted by TheKillerPenguin
Off. 17hrs last week and I feel totally fine, the rest day is a formality. Last night my gf said my shoulders look more muscular which freaked me out because we're supposed to be twigs, right? But then she clarified that she really meant I just look tight and nubile like an in prime David Hasselhoff crooning on top of the Berlin Wall. I'm paraphrasing but that's what I took out of it.
Was she wearing these?

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Old 08-31-15, 11:24 AM
  #585  
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Saturday usual group ride 22mphr average, 60 miles.. did some pulls, chasing and won one sprint. Today woke up and car had flat tire, no problem, jump on bike & commute 22 miles to work. Looks like the rain will be allover me.
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Old 08-31-15, 11:35 AM
  #586  
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Originally Posted by hubcyclist
maybe another off day, but possibly will do some z1 tonight and definitely tomorrow. then on Friday I can release the hounds again
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Old 08-31-15, 11:36 AM
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^ Yes!
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Old 08-31-15, 11:58 AM
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End of the month, so test day! 60 minute FTP ride, then 30 minutes Z1 with the wife to lunch and back
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Old 08-31-15, 12:58 PM
  #589  
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Yesterday was swimming, canoeing and other non-bikey stuff (Aside from helping a friend turn his multi speed CX bike into a SS CX bike, lol. When you go on a mini vacation don't forget to bring an extra derailleur hanger people!)

Today was the same thing as Grolby and Mikey. Easy spin to work and lots of planning and worrying over GMSR.
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Old 08-31-15, 01:39 PM
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dude i realized the other day that you work like <0.5 mile from me.

also yes. much stage race stress.
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Old 08-31-15, 02:01 PM
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So has anyone ever done intervals where they train 1 min at 150% then continue with a lower yet high intensity effort for another period of time (as opposed to dropping to z1 or z2)? Just curious if that type of thing could help me adapt to having that type of effort in a race setting.
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Old 08-31-15, 02:11 PM
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I have definitely done Z5 to Z4 workouts. They are actually some of my favorite.
@mike868y our office just moved a few weeks ago, so yep. Howdy neighbor!
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Old 08-31-15, 02:19 PM
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going home to do some ab work.

ill be back in an hour, will make sure to snap photos of my rock solid core
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Old 08-31-15, 02:24 PM
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Originally Posted by hubcyclist
So has anyone ever done intervals where they train 1 min at 150% then continue with a lower yet high intensity effort for another period of time (as opposed to dropping to z1 or z2)? Just curious if that type of thing could help me adapt to having that type of effort in a race setting.
Over/Unders

I do them as 3 minutes at/under ftp, 1 minute over ftp. Typically I would do them as 90-95%/115%+.
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Old 08-31-15, 02:24 PM
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Originally Posted by TMonk
going home to do some ab work.

ill be back in an hour, will make sure to snap photos of my rock solid core
my rock solid core is in the witness protection program.
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Old 08-31-15, 02:27 PM
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Originally Posted by hubcyclist
So has anyone ever done intervals where they train 1 min at 150% then continue with a lower yet high intensity effort for another period of time (as opposed to dropping to z1 or z2)? Just curious if that type of thing could help me adapt to having that type of effort in a race setting.
To add to the workout list I have been given workouts which are 4x10 with the first minute and last minute of each rep at 130-150% and the middle 8min at 90%.
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Old 08-31-15, 02:37 PM
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I like that, will try
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Old 08-31-15, 02:37 PM
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Originally Posted by Wylde06
Over/Unders

I do them as 3 minutes at/under ftp, 1 minute over ftp. Typically I would do them as 90-95%/115%+.
I will do a version of over/unders called 3+3's: 3' at 110% then 3' at 75% Friel/Coggan also have the "race winning intervals" that's supposed to approximate attacking, establishing a break, and then attacking the break. I think it's something like 30" at 200%, 3' at 105-110%, and then 30" all you got. I'm sure I have the numbers off, but that's the general idea. I did a set last week and they obviously hurtsuck so bad, but it was surprising to me that I had real difficulty dialing it back down to 110%. My legs just wanted to softpedal after the first sprint and it took a lot of concentration to keep the pressure on.
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Old 08-31-15, 02:49 PM
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Originally Posted by TMonk
I like that, will try
My coach kind of rocks. Pretty sure he has space in his client roster. Juuuuuuuust sayin'.
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Old 08-31-15, 03:02 PM
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TKP, thanks that sounds like the painful ticket! The race winning interval sounds great too.
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