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Training Status??? (IV)

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Training Status??? (IV)

Old 09-23-15, 08:12 AM
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Originally Posted by dz_nuzz
Learn how to sprint for 45 minutes straight.
Oh crap I got some work to do then!
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Old 09-23-15, 08:20 AM
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Originally Posted by Sizzle82
Think Im going to try a cross race next month, got a cross bike from a friend for super cheap. Anything amazing I need to know before I go get my a$$ handed to me?
chop or get chopped
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Old 09-23-15, 08:43 AM
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One of my teammates did a CX Video at CrossVegas with some commentary;

https://www.youtube.com/watch?v=htXm8pLwHn4

Good video for CX newbs like me.

Last edited by furiousferret; 09-23-15 at 08:49 AM.
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Old 09-23-15, 09:43 AM
  #979  
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60 minutes Z2

COMPLEX 1 (4 ROUNDS)

Step-Up Convict.

Skater - 1 minute

Box Jumps. Sets of 15

Tony’s Triangle.

COMPLEX 2 (4 ROUNDS)

Drop Knee Squat

Walking Lunge

Rubber Band Walk. Forwards, Backwards, side to side. About 2 minutes total.

Side Bridge Leg Lift.

COMPLEX 3 (4 ROUNDS)

skater squat on box

Stiff Leg Dead lift

Swiss ball leg curls

kettle bell swing

60 minutes Z2
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Old 09-23-15, 10:50 AM
  #980  
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Originally Posted by aaronmcd
Haha he has something stuck up his butt almost every morning.
Are you guys talking about Cale? He yells at me most rides, but not yesterday.
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Old 09-23-15, 12:07 PM
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Originally Posted by Wesley36
Was planning on doing lots of base before the snow starts flying and rollers season starts again, but now I think I might give 'cross a try. Seems like fun.
Originally Posted by Sizzle82
Think Im going to try a cross race next month, got a cross bike from a friend for super cheap. Anything amazing I need to know before I go get my a$$ handed to me?
Muuhahahahah! Fresh meat!

Originally Posted by dz_nuzz
Learn how to sprint for 45 minutes straight.
Originally Posted by mike868y
chop or get chopped
Ah geez you guys, it's not like that! It's only sprinting for 45 minutes if anything over Z4 is a sprint for you. As for the chopping, well... try to ease in a bit. Aggressive bike games is part of the fun of cyclocross (Sunday I was in a battle for 2nd place, closed the door on the other guy going into singletrack, blocked him on the run... still ended up 3rd, though!), but putting dudes into the tape when you're fighting for 35th place in the 4/5 race is kind of dickish. The number one thing I would say is, if you're going to pass aggressively, save it until after the first lap. As someone who's had a lot of back-of-the-pack starts this season thanks to poor standings coming in, nothing makes you look like an a-hole quite like bouncing your bike off of a bunch of dudes to gain 20 places at the holeshot, only to still finish in 40th cause you aren't fast enough to actually earn those spots.

But you know, most of all, have fun! CX is rad.
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Old 09-23-15, 12:26 PM
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It may be extreme paranoia on my part but has anyone ever been impaled by those posts they have on the courses?
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Old 09-23-15, 12:36 PM
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there's a zwift race at 3 which will be live streamed on the GCN channel on youtube. I am so lame that I'm going to do it even though it's sunny and pleasant out
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Old 09-23-15, 01:16 PM
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Originally Posted by furiousferret
It may be extreme paranoia on my part but has anyone ever been impaled by those posts they have on the courses?
I saw an impaling on one of those things at a MTB race. Somebody "protected" it by putting an empty plastic coke bottle over the top, which accomplished absolutely nothing.
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Old 09-23-15, 01:20 PM
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Originally Posted by grolby
Ah geez you guys, it's not like that! It's only sprinting for 45 minutes if anything over Z4 is a sprint for you.
Or more accurately "Do 30 seconds on, 30 seconds off for 45 minutes straight"
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Old 09-23-15, 01:30 PM
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Aborted field test ~10min in. Combination of going out too hard and legs feeling like ass. 5.3 for 10min which is sort of ok, but mission failure. Going to redo in a few days.
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Old 09-23-15, 02:08 PM
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Originally Posted by hubcyclist
there's a zwift race at 3 which will be live streamed on the GCN channel on youtube.
The End was near, now it's here.
__________________
cat 1.

my race videos
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Old 09-23-15, 02:10 PM
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Now that the Black Mirror episode with the prime minister and the pig has come true, it's just a matter of time until we have a stationary bike entertainment police state, like in that other Black Mirror episode.
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Old 09-23-15, 02:47 PM
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Did a TT last night ... not sure what's up, but since I've gone to a disc (Zipp 900) I've gotten slower. Weather has been consistent, power has gone UP and I'm coming in like 20s slower. Perplexed really. It spins fine on the hub, not rubbing, and tire pressure seems ok. Previous wheel was a Reynolds 66. May go back to that on my next run and see what's up.
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Old 09-23-15, 03:06 PM
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Originally Posted by mattm
The End was near, now it's here.
I came to my senses and went outside, too nice not to be out. Was going to do hills, did a couple of 3 min efforts, legs felt a little too heavy, so just rode briskly for 2hrs 210w NP
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Old 09-23-15, 04:22 PM
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Stahl Ride today, 65 miles, 5500 feet.
Social ride with some hard climbing thrown in. Was pretty slow today up the long highway 9 climb, followed a fast dude I hadn't seen before and he just slowly picked up the pace til I blew up 15 or 20 minutes in. Couldn't even match Katheryn after that, but hung on to Alon's wheel and sprinted at the top.

The highway 84 climb was fun, only 9 minutes and fairly shallow grade. 3 of us attacking and countering each other until I attacked hard maybe 90" from the top to take that one. We took some new (for me) roads toward the end to tack on some miles and a few power climbs.
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Old 09-23-15, 09:13 PM
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Originally Posted by hack
Did a TT last night ... not sure what's up, but since I've gone to a disc (Zipp 900) I've gotten slower. Weather has been consistent, power has gone UP and I'm coming in like 20s slower. Perplexed really. It spins fine on the hub, not rubbing, and tire pressure seems ok. Previous wheel was a Reynolds 66. May go back to that on my next run and see what's up.
Its because you're putting out so many watts, its affecting the Earth's rotation.
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Old 09-23-15, 09:44 PM
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Originally Posted by hack
Did a TT last night ... not sure what's up, but since I've gone to a disc (Zipp 900) I've gotten slower. Weather has been consistent, power has gone UP and I'm coming in like 20s slower. Perplexed really. It spins fine on the hub, not rubbing, and tire pressure seems ok. Previous wheel was a Reynolds 66. May go back to that on my next run and see what's up.
Same tires?
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Old 09-23-15, 10:00 PM
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3'+3' and finished up with a 100m sprint. New 12s PR. Yay me.
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Old 09-23-15, 10:17 PM
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Originally Posted by Heathpack
Same tires?
Same up front (Spec SWorks Turbo) and different on the back. Went from a conti gp2ks clincher to a vittoria corsa evo cx tubular on the rear.
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Old 09-24-15, 06:01 AM
  #996  
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Short easy Z2 and some squats. Looking at gsteinb's workout above, I think I need to put together a more structured off the bike program.
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Old 09-24-15, 09:00 AM
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Originally Posted by hack
Same up front (Spec SWorks Turbo) and different on the back. Went from a conti gp2ks clincher to a vittoria corsa evo cx tubular on the rear.
Tire, hub, cassette, brake rub. But I know nothing honestly, total newby. Except that the disc should not be slower, it seems like there has to be some other difference to account for it and that it's worth sorting that out. I guess the other possibility is that it's somehow affecting your position on the bike, if it handles differently and you are not as relaxed.

Was this just one TT where you saw the difference? Or multiple efforts on the same course?
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Old 09-24-15, 09:43 AM
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Tried the "30 Second Efforts" in the workout recipe book. Awful! Felt like I was hanging off the edge, going to hurl during the rest intervals between numbers 7-9. Had a very "wet" burp after the last effort. Obviously it's something I need to work on if it taxed my system that much, but it was definitely more unpleasant than my usual WRIs. Just managed 78 TSS, but had 102% W' expended. Didn't really feel like adding in more Z2 time so I just rode home. In-person job interview at 2pm and a Skype interview at 11pm, so I'm a bit distracted today.

Since I managed all 10, does that mean I should push it out to 45" per interval, or stick with the 30" for a while until I finish without wanting to lie down and die afterward?
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Old 09-24-15, 09:47 AM
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Could it be that the reynolds is faster than the disc?
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Old 09-24-15, 09:56 AM
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Originally Posted by TheKillerPenguin
Could it be that the reynolds is faster than the disc?
Personally, I would eliminate every other possibility before drawing this conclusion. Because the disc should be faster, hands down.
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