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Training Status??? (IV)

Old 01-20-19, 11:59 PM
  #12801  
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Saturday was a flat 2 hour tempo ride through Camp Pendleton and San Onofre beach. We had sunny skies and 70 degrees. Today, was three threshold climbs up Torrey Pines. The first two were over unders but I was feeling great so I did the under part at threshold. Good weather with a headwind climbing which is rare.
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Old 01-21-19, 08:11 AM
  #12802  
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I was a bit disappointed in the speed of that tempo/SS ride on the TT bike for the reason of speed average. The route is a no-cars rails trail. There is some slowing up to be a responsible human being around other people at times, and some slow corners and other features that make it more maneuverable on a road bike than a TT/tri bike. But, some flats for miles in places without bother.

I felt better after zooming in to ignore the foot bridge crossings and other things and it seemed more reasonable. About 21.5 for the 45 miles wearing the road helmet and a flappy winter time LS jersey. Also, no race wheels.

So, that makes sense.

I was concerned at first as this ride was about the same speed as the other weekend where I had quite a bit more elevation. But, on this rail trail, you can't carry huge speed on the little downhills as they're pretty curvy. Also, with the start and stop of bridges and sharp corners.......you're losing a lot you don't lose on open country roads.

I'm still wanting to do a 1/2 IM length workout on the TT bike in 2.5 hours. That'd be a good start against a 10mi and 25mi TT ride.

I also had caught a local road racer doing some kind of intervals. Pretty quick person. He saw me coming and held off the inevitable (TT bike) for a good while. Once caught he stayed behind and rested a bit then did another interval in his workout and passed on by. Then I caught up again. Always cool to see the guys out with legs the size of cannons. I'm a skinny guy, not much of cannons to look at.
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Old 01-21-19, 09:25 AM
  #12803  
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Took a spill at training camp this weekend going down Banner Grade from Julian, at a bit over 35 MPH. Rear wheel slid out after I nearly missed a sharp right hander and tried to corner it - but my rear wheel didn't make it. No concussion, broken bones or other crashed riders so I'm lucky. Just some nasty road rash below my right knee and lesser road rash all over.

We had a sag vehicle so I was able to catch a ride home. Looks like I'm starting this rest week a bit early!
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Old 01-21-19, 01:35 PM
  #12804  
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Glad you are OK TMonk. Any spill at 35+ mph is pretty scary.
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Old 01-21-19, 02:52 PM
  #12805  
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I hope you're okay TMonk. You're the coolest guy on this forum and we can't be sure until you post some cool ppl music. I watched an episode of Happy Days once were the Fonz fell and lost his coolness and we really hope that's not the case here.
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Old 01-21-19, 03:17 PM
  #12806  
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haha thanks man. as a wise man once said "it's just a flesh wound"
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Old 01-21-19, 04:32 PM
  #12807  
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@tmonk. Glad you are okay...sort of. Heal up fast.

What we really want to know is the bike okay?

Last edited by Hermes; 01-21-19 at 04:36 PM.
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Old 01-21-19, 04:54 PM
  #12808  
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Bike is fine! I watched it front flip like 3 times and land into a ravine below the road off Banner... which is soft, muddy and covered with bushes . Hardly an extra scratch. Even rode it for an hour the following morning doing the warm-up loop with the team before I dipped out to go back to the resort and lick my wounds.
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Old 01-21-19, 05:24 PM
  #12809  
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100 km group ride on Zwift, felt great but my chest felt tight halfway in so I played it smart and dialed it down a bit, which meant being dropped.

Mood:



Ever since my DNF in Ironman St George my chest hasn't been right. Doctors laugh it off because my vitals are so good but they never really give me a reason why I get chest pains.
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Old 01-21-19, 08:53 PM
  #12810  
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Hadn't planned to workout today, but a stressful day meant I needed to go relieve some of it. So I hit the gym for about an hour just lifting some heavy weights and listening to angry people music.
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Old 01-22-19, 12:36 AM
  #12811  
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@TMonk damn, heal up!

Four days of training camp completed today, I'm sore.

3 hours/160 TSS Friday.

6 hours/310 TSS Saturday (115 miles!)

4.5 hours/200 TSS Sunday. (including a training crit)

3 hours 140 TSS today.

Stick a fork in me, I'm done. Actually I'm not done, this is only week one of this Base block lol.. recovery tomorrow then back at it.

First race of the season Saturday!
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Old 01-22-19, 12:56 AM
  #12812  
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16.5 in four days, solid!
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Old 01-22-19, 08:53 AM
  #12813  
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Originally Posted by furiousferret View Post
I hope you're okay TMonk. You're the coolest guy on this forum and we can't be sure until you post some cool ppl music. I watched an episode of Happy Days once were the Fonz fell and lost his coolness and we really hope that's not the case here.
Dude, that is eulogy material. He only has road rash.
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Old 01-22-19, 09:52 AM
  #12814  
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TT bike VO2 last night. 3min on 2min off into a set of 9x 30:30.

Heart rate was a bit low on the efforts even considering the powers from what I'd expect. The oxygen deficit was there though. So I guess it was working.

I don't mind the indoor workouts too much this time of year, just that in a smaller house it's an extra amount of time constantly setting up and cleaning up every time. You guys with a permanent pain cave suck.
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Old 01-22-19, 11:39 AM
  #12815  
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It's weird. I'm hitting my targets but I don't really feel fit. I think I may need to retest.
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Old 01-22-19, 02:13 PM
  #12816  
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Originally Posted by burnthesheep View Post
I don't mind the indoor workouts too much this time of year, just that in a smaller house it's an extra amount of time constantly setting up and cleaning up every time.
Wow, I would never ride the trainer if I had to do that.

I have a dedicated bike and a direct drive trainer so I don't even need to pump a tire.
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Old 01-22-19, 08:18 PM
  #12817  
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Low on time today with a pt appointment in the middle of when I normally train so I banged out a tabata set. 8x max 20s effort, 10s rest. Bring me a bucket hard if done properly. I only slacked on the 7th otherwise I was pretty much there.
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Old 01-22-19, 09:09 PM
  #12818  
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Trainer for 45 min this morning. Gonna do another 15 tomorrow then maybe venture out onto the road. Not sure, we'll see.
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Old 01-23-19, 01:08 AM
  #12819  
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Fiesta Island low cadence intervals in TT bike. Nice day but a little windy.
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Old 01-23-19, 03:07 PM
  #12820  
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2 hours on the TT bike. Farting around, really after some hard/short intervals and one longer one........chasing local KOM's on a day with a wind that's enough to get some but not enough to make the TT bike unusable.

I got 3 KOMs. Lol. I don't have monster power, but it was enough power to be an honest effort and not some "fred" effort with a 30mph tailwind or 30 guys in a paceline with a hero sprinting off the front. Most efforts well into the 300's and 400's. Some soft pedal around corners, so if you exclude that into the 500's for a bit.

My proudest effort though was not a KOM. It was one not affected by favorable wind as a few miles had a dead side wind and a mile into the wind. About an 8min effort. Most all the top 10 times are paceline hammer ride groups. I'm in there on my own. The headwind meant no KOM today.

Just a fun ride that affirmed that I can put out decent power on the TT bike on the road and make good speed.

Oh, then I bricked a 1 mile 9:30 run on it for good measure.
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Old 01-23-19, 05:31 PM
  #12821  
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5x3' VO2max set. I used to hate these with a passion. But lately I've embraced the suck, and it's not so bad.
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Old 01-23-19, 08:51 PM
  #12822  
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Originally Posted by burnthesheep View Post
My proudest effort though was not a KOM. It was one not affected by favorable wind as a few miles had a dead side wind and a mile into the wind. About an 8min effort. Most all the top 10 times are paceline hammer ride groups. I'm in there on my own. The headwind meant no KOM today.
Tt bikes are fun. They suck.. but they're fun.

I did a zwift race in a series I've been a part with a small group of local guys. They're setting off to peak in February lol. Kidding, but they're really going hard. I have beat most of these guys on the road but can't hold a candle in zwift with where my current fitness is.
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Old 01-23-19, 11:26 PM
  #12823  
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Ventured out on the road this morning. Did 1x15' by feel and landed at 103%, then smashed a 3' at 130%. Still seeping out of one of the road rash sites and still a rest week, but it was nice to confirm that I'm still strong and not too affected by my crash. Gonna stick to the trainer tomorrow morning for good measure, about 70 minutes.
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Old 01-24-19, 08:20 AM
  #12824  
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@TMonk, heal up, crashes suck

2 x 10 @105% today, just had my FTP increased a bit and it still felt "not that bad". Wound up doing both intervals at 106%, and the second one at a cadence of 98. Sweet.

But, I'm coming off three days of rest. Two planned but then I slept poorly Tuesday night and skipped Wed's workout. That's what I did today and I'll move today's V02max intervals to the beginning of whatever ride I do tomorrow, either the Friday Coffee Ride or I'll drum up someone to head out with on the mountain bike. Sunday I'm riding with a local women's MTB group, Girlz Gone Riding. Watch out.
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Old 01-24-19, 12:01 PM
  #12825  
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70 min on the trainer, did some high cadence thingies every 10 min. Watched 2018 master's track worlds points races (VSC) on Youtube during the spin.
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