Ttoc6

P/1/2/3 training crit at Seward park. A World tour pro showed up to hang out for a bit. Kinda cool to say I bridged a break up to a WT level guy that just got done racing at ToC. Other than that moment and one acceleration to match a move about 50 minutes in, I just tailgunned. Fun times on a thursday night. 2:15, 49 miles of riding from door to door.

ATL is above CTL again, so all's right in the world again 108/104. Racing track tomorrow night, so no Power meter. Might still get out for an hour in the middle of the day since I have the time and track is literally just for fun.

TMonk

Nice stuff. Track is usually not big CTL so I often ride before too.

rideaz

I did the Belgian Waffle Ride in SoCal last week (123 miles, about 11k vert, 45 miles on dirt/sand/rocks). That was so much fun! A bucket list event but I enjoyed it so much, I will definitely do it again! Then I spent the week at the beach with the family to celebrate my kid's HS graduation. More sore from non cycling activities (surfing, skateboarding, hiking and other shenanigans) than the BWR lol.

TMonk

glad that you enjoyed your time in SD @rideaz!

TMonk

I'm up a little earlier than usual on a Saturday and ready to head out the door in a few min. No group ride or long ride action today as my gf wants me to join for her dad's bday brunch at 9.

Gonna head down to Fiesta for a moderate VO2 workout of 4x5' at 112-115%. I'll give one more go up Linda Vista on the way back as well (~3 min at 120%). Then I'll have brunch, work for a few hours and meet a buddy for some 1-1.5 hrs of MTB action this evening.

Tomorrow I'm gonna hit up 5 hrs of solo z2, and Monday I'm not going to ride! It's been a while since we've slept in and had a lazy morning, so I'm really looking fwd to that.

TMonk

instead decided to do a 3x10' over 100% (295w for me):

10': 305w
10': 302w
9': 315w

On the last one I misjudged how long it would take me to finish the long lap I was on and then do a short lap. I could tell 5' that I was going to run out of road so I really piled it on.

Wylde06

3 hour group ride this morning. Made for a speedy 67 miles..

Didnt stop for breakfast and rode another hour with one other guy. The dude is super aero on his TT bike and I averaged 230 watts on his wheel getting to the halfway point, then 210 coming back. Picked everyone else up after they were done eating and finished the ride. Everyone was in a spirited mood, because the ride after breakfast is usually pretty calm, but today there some hammery spots. Fun ride.

3:10 and 210 tss..havent done a ride like that in a while since ive been racing crits for the last 1.5 months. Im sure I will feel this one tomorrow.

wktmeow

88.8 miles and 8.2k ft with some friends and teammates and @scheibo on some of my all time favorite roads in the bay. Some fast food I had on the trip up was doing a number on me and I almost had to pull a Dumoulin a couple times, but felt a lot better after we found a porta. @scheibo was fast as heck up the climbs, as I expected. Tried to hang a couple of times and then did the rest at tempo. Somehow training peaks gave me 390 tss for the ride, which seems high, as this felt easier than a 350 ride I did a couple weeks ago. Overall an awesome day though!

spectastic

I was having a conversation with a certified coach about recovering between efforts (eg. in a crit or intervals or something like that), and he told me that in order to help your body recover in between efforts, it needs to have a big aerobic engine, which is developed through base training (and I guess pseudo base/tempo training for the time constrained cyclists). This surprised me, because I always thought that you get better at recovering from efforts by doing short-medium length intervals, and play around with the power/interval duration/recovery duration. This argument of having a big aerobic engine, which helps the body eliminate waste and fight off fatigue was new to me. It reminds me of something that @mattm posted a while back about how all his coach told him to do was to ride in z2 all day. Can someone else elaborate on this point?

scheibo

89.4mi w/ 9.2k ft (tacked on some extra climbing while waiting), like 309 TSS? haven't done a group ride for a while, 5h15 rolling but 6h45 total time = inflated TSS because of all the breaks. probably averaged slower than if i had gone by myself, but i think i should probably ride in groups more often than never because it makes me ride the routes differently and is probably more conducive to training for racing. when i roll solo its mostly steady and i take the climbs a little easier, but with a group i have all this extra rest so i can go harder on certain sections.

i dont think this ride was exactly what the doctors had in mind when they said i could train but should still avoid racing. if i was racing the stage race this weekend as planned i would have only put in a single 15 minute effort in the prologue today. oh well.i havent rode longer than about 1.5-2hrs in about 3 weeks because of this whole 'recovering from infection' garbage so my legs werent super happy 4.5hrs into the ride when @wktmeow decided he would thrash me on the way home (haven't you heard of 'cool down'? ) but i survived.

did a harder effort on the climb thats the finish for the RR that i was debating doing next weekend and it was no bueno. i mean, i think i could still probably get top 5 if im smart and ride conservatively, but i dont really have the itch to race right now after all this time off. im also a fragile butterfly and dont feel like racing unless i think im in my best possible shape. when i was racing every weekend i was always looking for the next race, but now that ive been out of it im not as gung ho. im traveling for most of June and there seems to be a dearth of races im interested in for a while, so I probably won't race again until mid July.

scheibo

@mattm's coach is "The Cyclist's Training Bible (Joe Friel)" if I'm not mistaken.

Enthalpic

or fudgy

revchuck 

@spectastic - Reading books works better than reading posts for the info you want. Base Building for Cyclists by Thomas Chapple riffs off of The Cyclist's Training Bible and actually does a better job of explaining Friel's concepts than Friel does. Buy or borrow it and read it. It goes really well with coffee.

PepeM

https://www.trainingpeaks.com/blog/z...ance-athletes/

spectastic

can one get the same result in z3. ain't got time for z2, bruh

PepeM

No idea. Just remembered reading that, which basically agrees with what that coach told you. Afaik Z3 also increases mithochondrial density, so probably yes.

topflightpro

Spent 3.5 hours at the track today. Did four efforts. Rode a total of 14.6 miles. 168 TSS.

rubiksoval

Taking 500w pulls when your threshold is 350 is a lot easier than when your threshold is 300. Been my experience, at least.

The higher I've gotten my ftp, the harder and more often I can handle big efforts, especially in crits and breaks.

Today I was doing repeated 30+ sec efforts at 550-600 every two minutes and after 20 minutes I just blew up. I feel I need a higher ftp to handle those efforts and recover for the next one. It wasn't the effort in and of itself, it was not being able to recover after the effort that finally did me in: the aerobic component wasn't as high as necessary.

My understanding at least.

TMonk

cruised around for 4 hours today, 70 mi. w more elevation than usual. did some exploring and found some neat roads that connect some of my major routes.

mattm

Yes. And me. And Fudgy. In this case is was "Fast Freddy", former US national champ that also gave said z2 advice.

And yes it was "ride z2 all day" - but not throughout the whole season. Base is z2 (plus speedwork), but as you move in to race season that's when you build upon the base/foundation (with race-specific intervals).

Ttoc6

Hadn't posted for a few days.
Track on Friday night. Terrible pollen in the air produced some not good results for me lol. Track is just for fun.
Yesterday rode home to my parent's house. 62 miles, 4000 feet of climbing. ~200 TSS. Made for a good solo ride in the sun. Got sunburnt, worked on my tan lines.
Today was just chill active recovery in the evening. Spent all day moving **** out of my room at the parent's place, so a bunch of non-trackable stress.

Great week with a lot of hard efforts. Do it all again next week!

wktmeow

Aaaand ended up just sleeping in today instead of riding. Oh well, worth it. Only 8ish hours for the week though. Mountain biking tomorrow.

aaronmcd

3 hours of riding for less than 40 miles today. Only 100 TSS and just exploring new roads. Was nice. Also nice to come home and not collapse on a Sunday! Planning on a day off with my wife tomorrow... will have to work extra hard on Tuesday lol.

TMonk

I'm also going for a day off today. Gonna do some light upper body/ab work later and then work for a bit.

Even with your monster weekend? And where are you mtb'ing?

Wylde06

Ended up doing the local memorial day ride,even though the numbers suggest that I should feel awful. Felt pretty good riding out, and was part of the few that lead the pace. This is a speed controlled ride at ~20mph max, so once I figured out I was feeling ok I moved up to the front.

About ~1 mile from the rest stop some guy takes off and of course we all follow since we are so close to the mid point. I was about 3 or 4 wheels back. No one in front of me called out the giant pot hole..and I hit it square on and went down pretty hard. Tried to save it, but ultimately slid across the pavement. A team mate was on my wheel and I broke his fall.

Road rash on my shoulder and hip (jersey and shorts surprisingly didnt tear, although you would think different if you saw my shoulder), and on my elbow and knee. Stopped to bandage my elbow, check my bike, then rode to the gas station. Filled my bottles (which I forgot at the gas station) and rode back to the start.

So with the all the road rash, and the dent in my top tube, I finished the ride because eff that ****.

Shoulder is going to be even more sore tomorrow im sure...but im more worried about the bike. Still ended up with 3:15 and nearly 67 miles.