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Training Status??? (IV)

Old 09-19-17, 10:52 AM
  #9751  
Ttoc6
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Originally Posted by mike868y View Post
did my own version of Ttoc6's chart
Hot diggity you're a consistent rider. I'm impressed. Remind how your results were are gmsr and intelligentsia? I don't recall the race report from them.. Those look to be the main events you peaked for.
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Old 09-19-17, 11:13 AM
  #9752  
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Did a couple of 8 minute Z4 intervals that just happened to coincide with a couple of strava segments. On two different roads that happen to have the same name. And, somehow, ended up with 2 KOMs. And now I see that in both cases the "uh-oh" email will have gone (now that is a weird verb tense) to a former pro who definitely got both previous KOMs just pedaling along. So now I'm wondering if he's going to think I sniped them on purpose as some sort of ******y challenge.
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Old 09-19-17, 11:21 AM
  #9753  
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Rode up Old La Honda at a very consistent pace - did the Strava segment disappear after Gaimon took the KOM? I only see partial segments up the climb.
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Old 09-19-17, 11:23 AM
  #9754  
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it's tuesday, which means I usually do something dumb lol today was trying 2x15 @260w. I did the first at target, bailed out of 2nd one with only 4 mins left, just too much fatigue building, not quite ready for that long/that intensity (still trying to get back to my previous peak of 265 last october). also, with my new fan my HR is different around threshold, more like mid 160s vs low 170s.
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Old 09-19-17, 11:30 AM
  #9755  
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Originally Posted by Ttoc6 View Post
Hot diggity you're a consistent rider. I'm impressed. Remind how your results were are gmsr and intelligentsia? I don't recall the race report from them.. Those look to be the main events you peaked for.
hah, thanks. i had a pretty flexible schedule over the summer so that certainly helped. i've also been doing this **** long enough that I know myself and what i can handle pretty well.

intelligentsia was probably the best race of my "career." second in the omnium, two podiums in individual races, a 5th and two 6ths I believe?

got 4th on day 2 of gmsr, 16th on app gap, and 15th in gc (worked for my teammate at the end of the crit). decent, but I wanted a top 10 in GC or on app gap. mind you this is out of nearly 70 starters.

i have the points to upgrade for next year but will be holding off until june. i'm going to come into the season hot with the goal of winning a race in the 3s.
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Old 09-19-17, 12:24 PM
  #9756  
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Originally Posted by Gramercy View Post
Rode up Old La Honda at a very consistent pace - did the Strava segment disappear after Gaimon took the KOM? I only see partial segments up the climb.
gps there can be spotty. segment still exists, but you maybe didn't match it.

https://www.strava.com/segments/8109...gyMTUxMTA5MDM=
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Old 09-19-17, 12:41 PM
  #9757  
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First ride after being in bed with a bad cold. Very gentle 1 hour commute. Just enough to loosen up all the snot. Feels much better after the ride, actually.
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Old 09-19-17, 02:13 PM
  #9758  
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I have a bee sting from Sunday which is systemically making me feel like crap, and a muscle strain in my right glute/hamstring that doesn't feel bad on the bike, but makes walking terrible.


Anyway, small setbacks -> major depression. Sky is falling mood.
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Old 09-19-17, 02:28 PM
  #9759  
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so I decided to wakeup 5am and get on the trainer for a 3x15 ftp intervals, 20 minutes in and I'm like this thing is hard, ended up doing 2X15 90% ftp intervals . Not sure if I need to get used to the trainer or just mental. One thing I noticed is my left knee hurt a bit only on trainer but outside 4 hrs ride and it's fine..ugh
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Old 09-19-17, 05:52 PM
  #9760  
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bodies man, why can't they just work???

I'm 1 month out from my MTB accident that involved a serious contusion of my knee, still dealing with residual inflammation. I was able to ride for 3 hrs two weekends ago just fine but then went berserk and trained like normal for a few days and developed a "pop" in my knee after a few steps that really hurt...

I've backed off and it's gone down but I'm realizing that it's going to be a long road back to where I want to be, which is fine, but feeling fine in the interim is a bit of a challenge.
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Old 09-19-17, 07:11 PM
  #9761  
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Training question.

Im doing Hincapie next month..lots of climbing. I have nothing to climb here. I dont think overpass repeats will help.

Do I just get back on the sweet spot train and do 2x20's until then, or say eff it and just do what im doing and figure it out when I have to actually climb?

I honestly have no idea what to expect, just that I want to finish the ride.
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Old 09-19-17, 07:13 PM
  #9762  
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Thanks all.

Originally Posted by Ygduf View Post
what probiotic did they put you on?
Doctor wanted me to get one with bifidum and lots of viable CFUs. I went to Whole Foods and bought the most expensive, souped up one I could find with a gazillion everything (I was done with messing around...). Now I'm just taking a more normal one with lacto acidophilus & bifidum that was ranked highly on Labdoor. I was pretty skeptical because probiotics seemed sort of quacky at first, but they finally fixed my issues so I don't care. Infection and dysbiosis from a simple road rash - what a fun trip it's been!
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Old 09-19-17, 07:33 PM
  #9763  
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Originally Posted by Wylde06 View Post
Training question.

Im doing Hincapie next month..lots of climbing. I have nothing to climb here. I dont think overpass repeats will help.

Do I just get back on the sweet spot train and do 2x20's until then, or say eff it and just do what im doing and figure it out when I have to actually climb?

I honestly have no idea what to expect, just that I want to finish the ride.
I trained up for a ride last May that had 12.8k feet of climbing in 124 miles. Where I live the bridges over I-10 are the big climbs. My coach had me doing progressively longer low cadence (60-70 rpm) intervals at threshold and higher, with the last one being 2x18' at 105% with 6' RBI. I made it through, including the last climb at mile 119 which was ~400 meters at 21%. Okay, I was standing in the 34-32, but I made it, dammit! The key for me was keeping a steady pace at 80-90% of FTP while climbing, and using all the gears I had.
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Old 09-19-17, 07:37 PM
  #9764  
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FWIW I never train outside. I'm a pretty serviceable hill climber. It's just cadence and resistance. If you're doing long stuff you might find it a bit easier to simulate indoors, but YMMV.
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Old 09-19-17, 08:17 PM
  #9765  
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To continue my time off the road bike... I ran about 4.5 mile today at what felt like an easy pace. Averaged <7 min/mile which is faster than my easy pace when I was actually in running shape. Tried out a fast 400 on the track afterwards.. 74s.. Which is slow. That was ~my mile race pace back in the day lol.

So in summary, biking makes you fit.
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Old 09-19-17, 09:45 PM
  #9766  
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Did the local loop, ended up unintentionally mixing in with the TNW's; they've gotten faster. We have a pretty legit youth program now and those kids haul up a hill.

I'm down 10 lbs in 5 weeks; about 16 to go (which I'm hoping to hit before Thanksgiving).

I don't know if my strategy of avoiding groups is good or bad. I really don't want people to see me in the shape (round) and fitness I'm in, but there's no bigger motivator out there than trying not to be last up the hill. Regardless I've got a few more weeks before doing anything resembling training. Right now its time in the saddle and calorie counting.
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Old 09-20-17, 12:19 AM
  #9767  
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Originally Posted by Ttoc6 View Post
To continue my time off the road bike... I ran about 4.5 mile today at what felt like an easy pace. Averaged <7 min/mile which is faster than my easy pace when I was actually in running shape. Tried out a fast 400 on the track afterwards.. 74s.. Which is slow. That was ~my mile race pace back in the day lol.

So in summary, biking makes you fit.
Yeah but then try going much more distance and you suddenly get soreness in weird muscles you forget about and have to slow down for some strange reason lol. At least that's what happened to me last time I did a 7 mile run lol.

But cycling actually helped my 400 which turned out to be around the low 70s. Last I tried. A long while ago. But I never ran very fast in the first place.
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Old 09-20-17, 12:22 AM
  #9768  
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I'm in off season mode so I did the Zawkheist ride. (Climb hawk hill, finish at Zeitgeist, a bar). But I am getting old (lol, 33) and wanted to be home so I skipped the bar.

First time trying the new cranks on a sustained climb, but I didn't bring my head unit. The cranks actually feel 100% normal already.
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Old 09-20-17, 05:51 AM
  #9769  
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Originally Posted by Wylde06 View Post
Training question.

Im doing Hincapie next month..lots of climbing. I have nothing to climb here. I dont think overpass repeats will help.

Do I just get back on the sweet spot train and do 2x20's until then, or say eff it and just do what im doing and figure it out when I have to actually climb?

I honestly have no idea what to expect, just that I want to finish the ride.
I think you have Strava premium, so take a look at their 45 and 60 minute climbing plans and structure something similar over the next weeks.
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Old 09-20-17, 06:07 AM
  #9770  
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Originally Posted by mvnsnd View Post
I think you have Strava premium, so take a look at their 45 and 60 minute climbing plans and structure something similar over the next weeks.
Forgot about those. Looking at the plan, its primarily sweet spot/ftp and tempo (and an "uphill TT" lol). I think I will just stick with what I was already thinking and maybe add some lower cadence to it from im normally used to
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Old 09-20-17, 08:46 AM
  #9771  
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I didn't know Strava had training plans. Definitely going to do the "90 second sprint" one so I can starti winning all of those 90 second sprints.
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Old 09-20-17, 09:01 AM
  #9772  
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Originally Posted by globecanvas View Post
I didn't know Strava had training plans. Definitely going to do the "90 second sprint" one so I can starti winning all of those 90 second sprints.
prospect park
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Old 09-20-17, 09:06 AM
  #9773  
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Originally Posted by TMonk View Post
bodies man, why can't they just work???

I'm 1 month out from my MTB accident that involved a serious contusion of my knee, still dealing with residual inflammation. I was able to ride for 3 hrs two weekends ago just fine but then went berserk and trained like normal for a few days and developed a "pop" in my knee after a few steps that really hurt...

I've backed off and it's gone down but I'm realizing that it's going to be a long road back to where I want to be, which is fine, but feeling fine in the interim is a bit of a challenge.
Had a bothersome left knee last year, even after having a pretty good bike fit so i went to the doc, x-rays came out negative, recommendation for physical therapy which did help a bit but not completely. I started taking glucosamine chondroitin and I have to say my knee pain has pretty much disappeared. Doc says it's a good supplement for the joints
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Old 09-20-17, 09:46 AM
  #9774  
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2hrs for me today, 7x10 sweet spot intervals ranging from 88-94% I bumped up the intensity 2% (so basing it on 255w instead of 250w) and it felt good so I may stick with 255, since my 100% efforts at 260 yesterday were just a little too much for me at this time.
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Old 09-20-17, 10:33 AM
  #9775  
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First 2x30' in awhile. Felt surprisingly good. Until the last half of the second one.
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