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Old 11-14-17, 09:53 AM   #10301
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3 x 20's with a descent rest in between (because descending in pitch black). First one I decided to do all out, and that was a big mistake because my asthma hit, but it cleared (sorta) up the next loop and I hit a new 20m pp for the year which is progress but laughably low compared to years past.

I suppose being only 7 weeks into training and only a few days out of the ER I should be more positive about the progress...
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Old 11-14-17, 10:05 AM   #10302
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tried to do a 5x3min vo2max thing at 120%, not having it. Even tried to reduce it a few percentage points, need to find a different way to ease into this type of workout, as it's clear I'm sorely lacking in this area
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Old 11-14-17, 02:12 PM   #10303
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Garmin died (accidentally left it on all last night) so I did some tempo by feel. It's an out and back I do often so I could also tell by the watch.
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Old 11-14-17, 08:45 PM   #10304
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rest week (thank god). 90 minutes and I barely cleared 200W over the course of the time.

Some coworkers at the new job lift in the middle of the day and they roped me into coming down with them. I kinda just noodled and did some deadlift + kettlebell exercises to make it look like i was participating. I'm trying to take my recovery seriously, yo!
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Old 11-14-17, 11:10 PM   #10305
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rest week
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Old 11-15-17, 11:30 AM   #10306
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been feeling crappy lately. kids both sick for the past like 2 months, I've been alternating sick/ok. checked yesterday and realized my tsb has been (very slightly) negative continuously for a few weeks. Rain Thursday will make for a rest week for me.
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Old 11-15-17, 02:33 PM   #10307
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Set out to do 4x15 at new 98-100%. It's that weird in between temperature where it's basically impossible to layer properly for z1 and FTP work, so I tried climbing and overheated like immediately. Opted for mostly flat land in 10ish minute snips which was not so bad, but my head wasn't quite in it, and I took the past couple of days off so my legs were sluggish.
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Old 11-15-17, 09:33 PM   #10308
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Another 90 easy minutes.
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Old 11-16-17, 11:14 AM   #10309
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did a trainerroad workout, kind of an extreme over-under 150% for 15-25 sec and 88% for 15-30sec, 5x4.5min for an hour. i always feel good with sweet spot workouts, always question my competence with anything over threshold lol as yoda would say "this is why you fail"
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Old 11-17-17, 10:54 AM   #10310
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Recovery week continued last night. 60 minutes real easy.

Then I went to another concert last night and danced in a crowd for 5.5 hours. Super fun time, and having strong legs helps when annoying ****** bags want to mosh and no one else does.
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Old 11-17-17, 11:48 AM   #10311
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Going down to Oceanside, really wanted to ride down there but I'm a bit paranoid about riding in areas I'm unfamiliar with so I did 2 hours on the usual loop.
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Old 11-17-17, 02:13 PM   #10312
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Another 60 minmutes easy on the trainer this morning. It;s finally snowing in the mountains here and it looks like it's dumping! Almost time to break out the skis!
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Old 11-17-17, 04:41 PM   #10313
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I did 80min on the trainer yesterday, slowly ramping up from like 180w. Ended with an average of 240w. Don't think my HR ever broke 120, but I didn't wear the strap.
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Old 11-17-17, 10:00 PM   #10314
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I did 80min on the trainer yesterday, slowly ramping up from like 180w. Ended with an average of 240w. Don't think my HR ever broke 120, but I didn't wear the strap.
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Old 11-18-17, 07:31 AM   #10315
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2 hours on the mountain bike yesterday. Tried riding the new section that they just cut in, but it wasnt really marked and hasnt been ridden much..I may or may not have gotten lost, so i pulled up a map and headed for the road to get back on the trail where i knew where I was at.
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Old 11-18-17, 01:50 PM   #10316
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Raincross, trying to get acclimated to riding in 25-30+ mph packs before I start racing again. Two minutes into the ride I get a work call...and they called the wrong number. I was out in the middle of nowhere with the pack long gone and had to go home solo. I haven't been that pissed in awhile.
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Old 11-18-17, 02:29 PM   #10317
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Tested. Weight is lower. Age is older. FTP hasn't dropped. Guess that's good.
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Old 11-19-17, 10:21 PM   #10318
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Team ride today. My offseason has made me weak, apparently. Lost all the sprints!

But I tell myself that the deeper the trough, the higher the peak.. or something.
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Old 11-20-17, 08:15 AM   #10319
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tried to do a 5x3min vo2max thing at 120%, not having it. Even tried to reduce it a few percentage points, need to find a different way to ease into this type of workout, as it's clear I'm sorely lacking in this area
I find that a pyramid VO2 like 3,2,1 with 3 mins RBI is much better to ease into 4x4 or longer VO2max.
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Old 11-20-17, 08:22 AM   #10320
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Friday was supposed to do three 3/1 120%/130%, got out later and midway realized I had my cap and no helmet on and it was getting darker so I decided to stop after remembering my collarbone accident live to ride another day. Saturday group ride, as usual hard enough but not feeling the pop. Time for a break this week after wednesday
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Old 11-20-17, 09:30 AM   #10321
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Rode El Tour de Tucson as per usual. Made the lead group out of each wash/river crossing and finished the 106 mi (only 3,200') in 4:10. Break of 6 finished in 4:03.

As per usual it was a fast, fun time! I have family in town and always make an extended weekend out of it. Here's Friday morning from the (lovely) Starr Pass JW Marriot:





Wild Javelinas - very near-sighted
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Old 11-20-17, 09:42 AM   #10322
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I find that a pyramid VO2 like 3,2,1 with 3 mins RBI is much better to ease into 4x4 or longer VO2max.
Totally agree, thanks for the tip. I actually did another workout last week that was like 4.5 mins of alternating 150% and 88% for 15-25 sec and it was much more doable. As much as I hate doing these, incorporating at least one session a week would do me a whole lot of good right now.
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Old 11-20-17, 10:29 AM   #10323
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Rode El Tour de Tucson as per usual. Made the lead group out of each wash/river crossing and finished the 106 mi (only 3,200') in 4:10. Break of 6 finished in 4:03.

As per usual it was a fast, fun time! I have family in town and always make an extended weekend out of it. Here's Friday morning from the (lovely) Starr Pass JW Marriot:





Wild Javelinas - very near-sighted

Beautiful area. Funny I've been thinking of places I want to visit and Arizona was on my list. Not sure kids 4 & 8 will prefer to the beach but I want to put in my todo list.
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Old 11-20-17, 03:08 PM   #10324
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2x20 at 100% (263w), 5mins in between, best threshold workout i've had in awhile (best 20mins in 2017). although if you look above, you'll see that I fail at anything over 100% so i've got work to do!
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Old 11-20-17, 05:38 PM   #10325
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tried to do a 5x3min vo2max thing at 120%, not having it. Even tried to reduce it a few percentage points, need to find a different way to ease into this type of workout, as it's clear I'm sorely lacking in this area

I struggled a few times before I just did at about 110% and then kept progressing it. First I progressed the time from 3 to 5 minutes, then the intensity. Got to a consistent 115-118% for 3-5 min intervals, and then last spring/summer moved on to 100% vo2 max which is closer to 130% ftp for me. Those are a full-on struggle every time, though.

But progressing the intensity from whatever you can do the first time was a big boon for me. I think improvement comes on pretty rapidly if you can keep the time/intensity in a good place.
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