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Training Status??? (IV)

Old 01-24-19, 04:26 PM
  #12826  
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Fiesta Island on the road bike 3x(10 minutes 30on/30off). It is a beautiful day with light winds and temps in the high 60s.
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Old 01-26-19, 07:20 PM
  #12827  
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Rode along the UCSD bike path as a warmup and then 3x Torrey Pines climbing threshold efforts. On the 3rd time up, I passed a rider. He jumped on my wheel and informed me that this was the 2nd time I passed him today on TP. At least he was out there doing repeats. I maintained my power rode him off my wheel. It was more gratifying than it should have been because he was a SD State University student. It is always fun to steal the kids candy. Beautiful day temp with temp 74.

Went to the gym after for core work and recovery.
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Old 01-27-19, 08:08 AM
  #12828  
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Ran Thursday night 3.5mi and yesterday 8.5mi.

The aerobic with combination with some VO2 work on bike I am seeing some aerobic gains on the bike also.

The size of the aerobic engine combo from running and the gravel earier is feeling nice.

I think I’m about ready for another “plan”.

Given time with the kids and stuff I am having a tough time choosing a few events this coming year.

It would be a pain to get to, but the hilly course in the western part of the state would suit me being skinny.
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Old 01-27-19, 05:17 PM
  #12829  
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Bit of skating yesterday. Today was 6 miles of ski touring. Found some real good snow despite my expectations.
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Old 01-28-19, 10:02 AM
  #12830  
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Last week was my biggest week ever in terms of time over z3+, over 6 hours. Most of that was two 2 1/2 hours rides at tempo on Zwift, and the last one my wife had to hold me when I got off the bike so I wouldn't fall. So tired I just sat in the shower for 10 minutes lol.

I've done more volume outdoors but outside of riding to Onyx Summit (which is snowed in atm) there just are too many variables (stop lights, corners, drafting) for me to hit those high zones for such a long time.
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Old 01-28-19, 01:36 PM
  #12831  
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Time to get to brass tacks. Back on being more focused on workouts. Stop riding around town at some constantly moderately hard effort on long rides and fit in a few intervals and rest.

Did an hour today at 235w NP, basically 8min intervals and a few 30:30 hits at the end of the workout.

The aerobic engine from the recent running and other riding is there for a new gain. But, just going to have to work on the specificity to convert it all to watts in the desired zones.
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Old 01-28-19, 01:40 PM
  #12832  
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Raced on Saturday. FTP type power was fine, I was never in danger of getting dropped, and could move around in the group comfortably, but there was no way I would be able to attack off the front or chase anything down. Nor did I have any snap to contest the sprint. But time will come to sharpen the blade.

2x20 threshold intervals today.
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Old 01-28-19, 02:41 PM
  #12833  
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Zwift and I have become a single entity, the transhumanist singularity has been achieved. Watopia is my dominion, XP is that which satiates my tortured existence.
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Old 01-28-19, 05:05 PM
  #12834  
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I got in a nice hard ~4 hr ride Saturday, and ~4 hr leisurely xc ski with the girlfriend and dog yesterday. I'm happy, the girlfriend is happy and the dog is tired. All good.
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Old 01-28-19, 10:42 PM
  #12835  
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Gym again this evening. Tried out a new place. Weight room was fine, but their spin room was pretty cool with the stages bikes. I didnt hop on one, but it looks cool to have power based spin classes
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Old 01-29-19, 12:57 PM
  #12836  
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35min at 260w with some very brief set breaks, about 240w NP overall for about 45min.

Doing a little 3 day block. Decrease the intensity but increase the set durations each day during the 3 days.
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Old 01-29-19, 02:23 PM
  #12837  
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2x20's at 98% targeting this morning, a moderate effort. Felt spry and hit them at 99% and then 101%. Still felt good so tacked on a 3' at 122% going up Bachman Place. Nice!!!
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Old 01-29-19, 03:13 PM
  #12838  
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Originally Posted by TheKillerPenguin View Post
Zwift and I have become a single entity, the transhumanist singularity has been achieved. Watopia is my dominion, XP is that which satiates my tortured existence.
I'll see you there, cupcake.
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Old 01-29-19, 03:25 PM
  #12839  
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I was on Zwift this morning. It wasn't terrible. I'll probably just leave the bike on the trainer for the rest of the week. It's nice to be able to get on, knock out a solid workout, and then be done.
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Old 01-30-19, 05:53 AM
  #12840  
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I'm also on that zwift lyfe, but that's nothing new for me. Lead the team group ride last night and was pretty successful in keeping us together and working hard enough. First half hour was pretty easy then I started having to bridge people back and we stepped up the intensity. Last 5 minutes was a dash for the line and I held some pretty good power for this time of year on the trainer, just a bit below last season's outside best.
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Old 01-30-19, 09:10 AM
  #12841  
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2x20's on Zwift last night. 5 minutes in I couldn't hit my numbers so I called it and just rode easy, felt great legs just weren't there. May try to hit that workout again tonight, or just save it for Thursday. The real bummer is I ate 1,000 extra calories for that workout and didn't recoup half of it =\

I saw @ovoleg on Zwift last night!
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Old 01-30-19, 11:16 AM
  #12842  
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Last week I skipped a V02 interval set, thinking I'd do that workout on the front end of a road ride I was planning for Friday. But then I cooked up a mountain bike ride with a friend and we did a chill 20 miles of fireroad climbing.

Sat: no ride on account of gnarly winds. Went out instead and did some field trial work with my little doxie. Worked with dead jackrabbit and she rocked it. Doxie field trial coming up this weekend.

Sun was supposed to be my women's MTB ride but I needed to get some stuff done in the morning. Wound up riding a long fireroad climb with friends later in the day. Again around 20 miles. One of those picture perfect days- temps in the 70s, on the sunny side of the mountain we had a light breeze and on the still side of the mountain we had dappled shade. The hills were green like Ireland. Great views of the Pacific Ocean and Channel Island NP. Then margaritas after. Nice one.

Rest Monday, then a 30 min threshold interval on the TT bike on the trainer yesterday. Felt mentally hard but physically not too bad.

Today was 1:20 on the trainer, again on the TT bike. Over unders and some tempo time.

Tomorrow a little more trainer TT tempo work, then a normal work day, and an after hours party at Disneyland at night.

Friday rest day. Sat openers for a Sunday TT and then I'm off to the dachshund field trail. If my girl rocks it at the Saturday trial, I may skip my TT and take her to the Sunday field trial. Otherwise, I'll race a 20K TT on Sunday. Its gonna rain on Sat, which should make the field trial really "fun".

Whew.
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Old 01-30-19, 12:32 PM
  #12843  
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1x40min at 260w

I was going to go for 15min sets or something, but got to 15min and said **** it. Then got to 20min and said "let's see how far we can make it". Got to 40min and the HR was slowly creeping up and I had to get out and shower and go back to work.

But, I made it. 40min non-stop. I averaged 108 rpm. Music on Pandora today was just killing it on the BPM staying constantly higher. Bunch of 98 bpm, 112 bpm Imagine Dragons and One Republic stuff. I freed the mind and let the legs eat. I bet if you averaged out the BPM of the music it would be damn close to the cadence.

I think the last 8min took some convincing to finish it up. I've never held an SS interval that long. Not even close. And the power/HR zone was correct and made sense. So I wasn't under selling anything. The two 30:30's I tossed in at the end of the workout reminded me that the power readout was indeed functional and reading correctly.
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Old 01-30-19, 03:01 PM
  #12844  
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Scratch the 3 hour ride on the fixed gear, starting getting a little feverish and nauseous last night and didn't feel much better this morning. At home from work. The lady was mildly sick over Su/M so I think that I picked that up. Damn.

Also both of my races this weekend were cancelled due to weather. I don't even know what to do with my life anymore!!!

On the flip side, I should be able to get a nice long training ride on Sunday which will be good b/c the rest of my month will be (mostly) devoid of long rides due to racing.
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Old 01-30-19, 03:04 PM
  #12845  
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Originally Posted by TMonk View Post
Scratch the 3 hour ride on the fixed gear, starting getting a little feverish and nauseous last night and didn't feel much better this morning. At home from work. The lady was mildly sick over Su/M so I think that I picked that up. Damn.

Also both of my races this weekend were cancelled due to weather. I don't even know what to do with my life anymore!!!

On the flip side, I should be able to get a nice long training ride on Sunday which will be good b/c the rest of my month will be (mostly) devoid of long rides due to racing.
What Category were you racing at Rosena? 3/4 30+ or just 3's?
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Old 01-30-19, 03:14 PM
  #12846  
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Well I was going to do both. 3's first IIRC which would be my preferred order. Think I'm gonna do the Victorville weekend as we (SDBC cat 3) have no viable GC guy like last year (at VoS) and it's kind of a ways to go just to earn some points. Any protips on the Victorville RR or crit?
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Old 01-30-19, 03:40 PM
  #12847  
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I did the Road Race, towards the end the road is really rough, I got 3" of air on a corner and there's a small 200-300' hill halfway in. Best place to go on a break is in the corners with the rough asphalt because a lot of racers are tentative in those conditions and it slows down. Finish is a wide corner going into a long straightaway.

I plan on doing the road race and am toying with doing the 45's.
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Old 01-31-19, 02:38 PM
  #12848  
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Today was supposed to be a rain day. There was a break this AM so I saddled up the road bike and did 2 x Soledad Mountain threshold climbs from Garnet to the cross.

Per Strava - Climb 1 19:05 and Climb 2 18:39 with the second climb 4 watts better. Typically, I do not ride from the very bottom to the cross so I had a better ride on the second climb and used my power a little better against the terrain. I was pretty satisfied with both runs above FTP and I felt like I could have done another one. However, building FTP is like watching wet paint dry.
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Old 02-01-19, 07:31 AM
  #12849  
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I wonder if there's a good way to tell someone you follow online that their trainer's power is wonky.

I follow a guy that's about 50 or so that is pretty strong. I'd say he could do a legit 330's to 340 for 20min.

Other day posts up a 20min jaunt at 430w. Alright Wiggins, head over to the velodrome for an hour attempt at your AG tomorrow.

If you've ridden for that many years and train enough to get to low-mid 300's, you should know when you see wonky power numbers.
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Old 02-01-19, 09:27 AM
  #12850  
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40min power test on the trainer yesterday. Started with 10min @ prev tested ftp from a few weeks ago, added watts every 5-10min. Great success! Sorta limited by cooling towards the end, it's hard for me to not overheat on the trainer. Figure outside I probably have an extra few watts, but it's also like 0 degrees out so f that.
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