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Training Status??? (IV)

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Training Status??? (IV)

Old 01-07-17, 03:27 PM
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1:40, 85 TSS in mild rain and strong wind. Felt better yesterday after a cold, but 3x~10 ish at 83-90%, and lungs weren't having it. Don't wanna kill the lungs cuz I typically get a really bad cough and congestion for a week or 2 if I try to push it right after a cold.

Debating a rainy training crit tomorrow. May be short enough to handle but also may push me into terrible cough territory.
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Old 01-07-17, 04:38 PM
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1:50 indoors today because we got a day of 'winter' down here. It was all the zones: 3min FTP, 4min VO2, 8min FTP, 15min subthreshold, 30min of 4min tempo/1min threshold.

Super encouraging ride. My FTP is likely up in the 270s now (will re-test lactate in Feb).
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Old 01-07-17, 06:08 PM
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Originally Posted by aaronmcd
Debating a rainy training crit tomorrow. May be short enough to handle but also may push me into terrible cough territory.
Looks like they called it off.
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Old 01-07-17, 11:18 PM
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3x15 on TT bike on Fiesta Island. Was supposed to be at 300w each but could only manage ~290w. Still, the new position felt really fast. Averaged between 25.5 and 26 mph for each effort, so with a proper TT helmet, skinsuit, shoe covers, and a rear disc, it'll hopefully be a bit quicker.

Then, while riding around with a teammate on road bikes, a car came down the wrong side of the entrance/exit area right at us. I hit my brakes, but unfortunately crossed wheels with my teammate who was behind me. He went down and has some pretty gnarly road rash to show for it now I guess there was a cop car nearby because they were there within about 30 seconds. They gave the driver a talking to, but couldn't do much more because there was no actual collision with the car.
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Old 01-08-17, 07:14 AM
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We had a bit of "snow" and temps in the teens the last two days so I've just hit the rollers. Been watching some of the WKO4 webinars and trying to learn a couple of three things.

Tried out my own rendition of the TAN (Tough as Nails) tempo where you're guided more by NP than AP. Did it in 30s Z5 hard spurts with 1 minute Z2 for 20 minutes the first, and 25 minutes the second day. Not too bad and made the time pass more quickly. Overall effort was a bit too hard for a true tempo, but it's short trainer work so not too bothered.

Think I'm going to try to extend this out to 90 minutes by April and incorporate a 5-6 sec sprint at the start of each 30 second part to make it much more crit specific. Hopefully that'll pan out.
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Old 01-08-17, 02:16 PM
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Originally Posted by hack
Looks like they called it off.
I've never seen a crit canceled due to rain, but this seems like it was more because nobody would show up and they'd lose even more money still holding it.. anyway I wouldn't have gone in this weather, but I'm still bummed.
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Old 01-08-17, 02:17 PM
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Related to rain: I dusted off my tarck bike and rode it yesterday in the rain - finally a bike I don't care if it gets dirty!!

Hit 193 rpm peak coming down a big hill. 169 rpm for 1 min, 147 for 2 mins... that hurt. I had to keep thinking "DON'T COAST DON'T COAST DON'T COAST!!"
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Old 01-08-17, 02:21 PM
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Originally Posted by mattm
I've never seen a crit canceled due to rain, but this seems like it was more because nobody would show up and they'd lose even more money still holding it.. anyway I wouldn't have gone in this weather, but I'm still bummed.
I didn't check pre-reg, but I'd guess if the numbers were there the event would go on.
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Old 01-08-17, 02:24 PM
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Since it's primarily a training session for newbies, it makes sense. You don't want to be trying to teach Cat 5's to corner in sideways rain.
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Old 01-08-17, 02:45 PM
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First real ride on the Venge, 57.7 solo miles w 3.5k elevation in 2:55 on 205w. This thing is fast - once it gets up and over 22-23 mph it just wants to keep going. It's a real joy to ride over spirited rides like this where I'm trying to keep the pace high.
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Old 01-08-17, 03:03 PM
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Did 30 mins on the trainer in the AM, then one hour outside in the PM with 45mins of sweet spot. Felt...cold.
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Old 01-08-17, 03:45 PM
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2h35m of Z2 on Zwift. It sucked.
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Old 01-08-17, 04:32 PM
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I'm on the rollers getting terribly bored after 47 minutes. Put up a fan which makes it a bit better. Lookin out the bay window at the rain, and at my phone. Listening to random stuff on spotify. Currently The Peculiar Pretzelmen.

it's not even raining that bad and it's warm out. But it's really windy and I wanted to give the rollers another try. And not mess up my bike with too much rain haha.

50 minutes now...
80 minutes... Elsiane on spotify
Charlee Remitz, Gossling, Eurielle, School of Seven Bells, 98 minutes...

The Pierces and The Birthday Massacre finished off the 2 hours. A measly 80 TSS for all that but at least I burned some calories!

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Old 01-08-17, 06:32 PM
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Going to spin for an hour on the trainer.

...Posting this so I actually ride the stupid ****ing trainer.
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Old 01-08-17, 07:28 PM
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I looked at my bike today. Does that could?
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Old 01-08-17, 11:52 PM
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60 mins z2 on the rollers, then 75 mins at the gym - box jumps, legs, core.

30" box jumps were intimidating at first, but aren't actually that hard. Except after about 30 of them, then they get harder.
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Old 01-08-17, 11:54 PM
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Originally Posted by jsutkeepspinnin
I looked at my bike today. Does that could?
I feel like you're really [MENTION=206539]rkwaki[/MENTION], not jsut - how do we know it's you??
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Old 01-09-17, 03:52 AM
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four hour team ride yesterday. with january in full swing the itch for the season to start is growing. After cross season is over it's time to really build out the volume over the coming two months.
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Old 01-09-17, 06:07 AM
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Originally Posted by mattm
30" box jumps were intimidating at first, but aren't actually that hard. Except after about 30 of them, then they get harder.
Be careful with those. That's how I messed up my knee. I'm not sure if I got sloppy with my form as they seemed to get easier, but during one jump, I suddenly felt a huge and sharp pain in my knee.
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Old 01-09-17, 09:30 AM
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Originally Posted by mattm
I feel like you're really [MENTION=206539]rkwaki[/MENTION], not jsut - how do we know it's you??
I was thinking this weekend, man it has been a long time since I logged in then BOOM I get mentioned in a post
How are all you little fuggers doing?
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Old 01-09-17, 09:46 AM
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This reminds me of why in Harry Potter stories, they are never supposed to say the name of the evil wizard Lord Voldemort for fear that he might return.
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Old 01-09-17, 09:57 AM
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Originally Posted by topflightpro
Be careful with those. That's how I messed up my knee. I'm not sure if I got sloppy with my form as they seemed to get easier, but during one jump, I suddenly felt a huge and sharp pain in my knee.
Good advice but the question is what is proper form to keep from injury? Or is jumping just inherently dangerous and one should not do it?

There are a number of good videos on Youtube for form but it varies. According to my ortho doc, jumping up in okay it is all about the landing. He said to make sure that I landed like a cat and no slam dunking basket balls.

So I when I box jump, I use the plyosafe soft boxes and pick a height that allows me to jump up and land with my legs slightly bent and then further absorb the landing with my knees. I step off the box and do not jump off like they do in crossfit.

The idea of jumping off the box and then back up it to preload the achilles tendon to get a bigger jump. The other thing that can go wrong is if one lifts the knees to the chest and lands in that position to effectively jump up on a higher box. This can injure ones back.

My takeaway is the box jumping under controlled conditions is safer than playing basketball and shooting jump shots, rebounding or slam dunks. But hey, we are cyclists and a special type of flower.
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Old 01-09-17, 10:06 AM
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Originally Posted by mattm
I feel like you're really [MENTION=206539]rkwaki[/MENTION], not jsut - how do we know it's you??
Cuz i stillz spellz lik dis
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Old 01-09-17, 10:09 AM
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Originally Posted by topflightpro
Be careful with those. That's how I messed up my knee. I'm not sure if I got sloppy with my form as they seemed to get easier, but during one jump, I suddenly felt a huge and sharp pain in my knee.
Damn - the last thing I want to do is get hurt at the gym..

Was it on jump, landing, or coming down?
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Old 01-09-17, 10:51 AM
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I honestly cannot recall whether it was on the jump or the landing that I did it. I wasn't doing box jumps at the time, rather, I was just doing squat jumps, which are similar enough and why I mentioned a quick warning it. I partially tore my patella tendon, and injury to the patella is commonly known as jumpers knee.

As for form, I may have been going with my knees too far forward, relying heavily on my quads to do the work and putting a lot of stress on my knees, instead of relying on my glutes to launch me up. This is just a guess though. At the time, I didn't think much about form. It's something I've grown to pay a lot of attention to since spending so much time in physical therapy and learning all about proper form and technique.
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