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Training Status??? (IV)

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Training Status??? (IV)

Old 08-23-16, 04:39 PM
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Originally Posted by TMonk
No December crits here, just the 4/5 upgrade series. Yosemite does sounds fun.

In regards to the off season, I kicked down some super had 2x20s this morning, lol. I'm motivated to build up and be in better shape for next year, so I may end up riding more over the coming month or two than I usually would.
We have CBR in Compton. I think that covers the 3's as well.

I want do it; but we'll see. I'm at ground zero in terms of training for the 3rd time this year, and they're all bs reasons.
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Old 08-24-16, 08:24 AM
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Second day of rest week always feels awful. Third day feels magical. Today is third day. Yesterday I felt like I was coming down with boneitis. Yay rest!
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Old 08-24-16, 08:52 AM
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Successfully completed two 7-min intervals on the trainer this morning.

All year, I have been struggling to do anything over 5 min. So, I'm pretty happy. I think it helped that it's cooled down a bit. It was only in the mid-70s in the garage this morning.

You know, it's kind of weird when I get home from work and it's 88 degrees, and as I'm walking the dog, I think, "Man, it almost feels chilly out."

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Old 08-24-16, 09:31 AM
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The break in the weather is really turning things around for me. So is some rest, I guess. Felt really good at this morning's practice. Kept the workout pretty light, just 3x5' CX race intervals. Felt like I could've done a lot more, which is nice. Dumped the bike pretty good a couple times, that was funny. Best to do it in practice, I suppose. Second time was pretty amazing, I could feel the front tire letting go and tried to hold it, but I was over-committed and had no real way to save it. Slid pretty good. Added to the nice collection of scrapes I had from last week!
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Old 08-24-16, 10:34 PM
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Adding to issues, I tweaked my quadriceps. Wasn't even on my bike, just doing the dishes and it tightened and let go. I fixed a bad anterior pelvic tilt over the past few weeks and in correcting it stretches a few muscles; apparently enough to strain it. At the end of the day, its good I made this correction, I was having so many issues with my back (having to crack it back in place 2-10 times a day).

I've done a few easy rides since the change and I can feel muscles engaging I've never felt before, so its going to be interesting how this pans out.

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Old 08-25-16, 01:51 PM
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3x20 sweet spot on the ride to work today, 3x8 at 100%+ on Tuesday.

Meant to go harder, but both days the first 2 efforts felt bad/sluggish, 3rd was ok. Nice thing is I'm not as exhausted as I would have been and still got time in the zone. So that's why it's called sweet spot! Also focusing more on stroke after reading all the discussion on here.

Still have slight DOMS in the abs after doing a bunch of v ups on Sunday. That's what happens when I neglect core for a few years!
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Old 08-25-16, 02:34 PM
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went out for 3.25 hrs/55 miles

I don't know what my deal is, and I realize powertap cadence isn't necessarily accurate (although I recently had my bluetooth sensor on and it was matching closely) but when it comes to getting upper z2 and above, my cadence is like 75-80. I think part of it is I have 8 speed 11-28 and should get a new one with tighter spacing, but who knows what else it could be. fortunately I may be in a position soon to invest in the fitting I've always wanted
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Old 08-25-16, 02:36 PM
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Avg cadence over a ride? I think that is pretty normal. Even if it's observed instances at z2 power, when chillin my cadence can be anywhere from like 80-100 depending on how fresh I am. Applying power it tends to hover between 100 and 110. I wouldn't worry too much about it if it is working for you.
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Old 08-25-16, 02:45 PM
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today's ride, was avg 79 cadence. and on the trainer a few days ago, my threshold intervals were 82. and look at some stuff from last year, I was averaging 90. just kind of odd, trying not to sweat it
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Old 08-25-16, 02:54 PM
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IMO, average cadence is useless. Whats more relevant is cadence average in zones; putting out 60 rpm at z1 is no biggie, but it is concerning at z4 on up.
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Old 08-26-16, 11:02 AM
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Speaking of cadence, my workout today had specific cadence stuff incorporated into it. 12min low tempo @ 100rpm, a stairstepper type 2min tempo / 2min ftp / 1min vo2 thing at whatever felt comfortable, and then 6min alternating between 2min low tempo @ 80rpm and 1min ftp @ 100-105rpm. Rest week openers feel straight up terrible for the first few minutes and fuggin awesome at the end!
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Old 08-26-16, 11:15 AM
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Openers for what?
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Old 08-26-16, 11:21 AM
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I have some 15min TT efforts tomorrow so it's pretty much just to make my legs feel normalish before dialing in pacing for gmsr itt. I'm gonna be laying pretty low for the next week or so with occasional opener type efforts to make sure I don't feel like ass come race day.
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Old 08-27-16, 12:29 PM
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Recovery yesterday, and then a mostly easy ride today with my sister. Did a few harder efforts, but my legs felt like **** so I only did a few. Race tomorrow.
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Old 08-27-16, 02:33 PM
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Went out for a group ride this morning. The weather the last week was really nice. Highs in the upper 80s/low 90s and low humidity.

Well, the summer heat returned with a vengeance today. Man, it got hot fast. I was truly suffering in the heat. Not a fun day on the bike. Fortunately I had two teammates to shepherd me back home. One even bought me a Slurpy to help me cool down.
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Old 08-27-16, 03:22 PM
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First ride in 5 weeks over 100 TSS. Did one real effort (which wasn't smart) and had all time power totals at 15-35 seconds. I can still feel some soreness, so I'm probably about 2-3 weeks off fast efforts / group rides.

It was in the high 60's low 70's out here. When you're used to the 100's, that feels like riding in Siberia.
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Old 08-27-16, 10:09 PM
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Did the morning hammer ride, lost most of the sprints, won the final one off the front.

Then ventured on some new roads (Mt Umunhun), which happened to be like 6 miles at a 9% grade (avg). Ugh. It took about an hour to cover that.. also found out there's no water available past Los Gatos, so was out of water from Sierra Azul to the top of Umunhun, all the way back to Los Gatos. That kinda sucked.

109 mi, 6.5 hours, 320 TSS.
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Old 08-28-16, 08:14 AM
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Originally Posted by mattm
Did the morning hammer ride, lost most of the sprints, won the final one off the front.

Then ventured on some new roads (Mt Umunhun), which happened to be like 6 miles at a 9% grade (avg). Ugh. It took about an hour to cover that.. also found out there's no water available past Los Gatos, so was out of water from Sierra Azul to the top of Umunhun, all the way back to Los Gatos. That kinda sucked.

109 mi, 6.5 hours, 320 TSS.
sounds like LowKeyHillClimb prep!

hicks/umunhum is too steep.
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Old 08-28-16, 02:21 PM
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Originally Posted by Ygduf
hicks/umunhum is too steep.
Indeed.

You'd think 39x28 would be a small enough gear, but I was struggling just to stay above 40 rpm most of the time.. then again I'm a ****ty climber, and was tired.
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Old 08-28-16, 02:43 PM
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200TSS today, 202w NP, which is a weird arbitrary goal of mine. 75.4 CTL, an all-time high!
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Old 08-28-16, 04:07 PM
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311mi, 16 hours, 850tss. starting to feel quicker, just in time for end of racing.
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Old 08-28-16, 07:20 PM
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Terun Ride + Alto Velo A Ride mashup today, so we had 20+ riders for the long, casual ride around the hills. Took it relatively easy, not knowing how yesterday's 100 mile climby race would affect me. Felt a bit sluggish at the start. Rolled up the 30 minute climb, first half chilling behind a girl riding a leisurely tempo until I decided my legs would cooperate, and took off at threshold for the rest. One guy took a spill on a fast descent but I heard he was ok, just broken derailleur and needed to call for a ride.

66 miles, 225 TSS

Week, 303 miles, 920 TSS.
Only a few more races this year, and I'm looking forward to not spending weekends driving!
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Old 08-28-16, 07:43 PM
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Originally Posted by mattm
Indeed.

You'd think 39x28 would be a small enough gear, but I was struggling just to stay above 40 rpm most of the time.. then again I'm a ****ty climber, and was tired.
No water.. I would have turned around
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Old 08-28-16, 10:22 PM
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An hour or so today, legs felt surprisingly good after yesterday's impromptu century.

Found a new road too! After three years riding around here I thought I'd done all the good ones.

930 TSS, about 16 hours for the week. Dialing it up for the last few races of the season.
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Old 08-28-16, 10:34 PM
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Went out for an hour of unstructured riding. Mostly z1/z2 but a few hard digs, almost like openers. Power felt....thin? Is that a thing? As if I could hit the numbers but it didn't feel like there was a lot supporting it.
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