TheKillerPenguin

I rode outside!

burnthesheep

In good shape now. Had to take two days for getting the vax, it was a one dose and I was a bit tired. So didn't want to push it. But weight is where I want it. I simply cannot believe the fat % measure given how fat has physically melted away. There isn't a ton there. But down to sub-70kg the first time ever.

If I were to get the fat % down to a "true athletic" build, I'd be pretty small.

Power is still good. Size M skinsuit fits better now. Was a hair too tight in the midsection.

TMonk

I won my first "A" race on Zwift!! Innsbrucking route, love it. 4 laps (about ~40-45min total) with the 75s (I think) "leg snapper" big ring muscle climb each lap. Fell into group two after the first one, but we rejoined and a lap later I knew I was in the top group. I somehow made it over the final climb with 2.0 mi to go and games began. I afforded myself a mini gap with ~0.6 mi to go (risky), then sprinted through and held it.

Nice!!!

Not sure what to do now, either going to hit up Innsbruck (long) KOM for some SST, or start a Z race in 30 min, but will have to dip early for wrk. Maybe both!

furiousferret

Tabatas yesterday for lunch and 90 minutes of z2 after work.

Not sure if its full recovery today or another z2 day, we'll see how the legs are at lunch.

That's legit af! Great work.

waterrockets 

~Two hours SST in the morning yesterday, then coached MTB team for an off-road hour of race pace with 2x 2 minute intervals each ~2 mile lap. Was a tough day, but had fun starting mid-field and passing everyone with a sticky pass to offer advice/coaching on the way around. The faster kids were able to draft me on some straight sections during the intervals, which is great work for them. Toasted me.

This morning was just two hours of low tempo. Had Thing 3 and another MTB kid out there on road bikes working on race fitness too, so that was fun.

In other news, it's a lot more fun to coach kids' cycling than soccer.

TMonk

you still dealing w post ride/off the bike soreness?

jfmckenna

Train? Train for what? All my local spring classics are cancelled again this year

My 'training' consists of two 45 minute commutes to work. I try zwift on the rollers but can only handle about an hour.

TMonk

Wet out this morning, so more Z, 2 hrs total with two efforts.

First, I warmed up and hit up Epic KOM at low-end SST for ~24 minutes of pushing high resistance on my Saris. Second, I jumped in a 12 lap Crit City A race for ~28 minutes more around 4.2 w/kg. Missed the split, but won the sprint from group 2 by taking it up early again. 11th/37 A's.

It's funny how in retrospect, I was halfway through the race and not struggling at all, like knowing this was my group. But still, when it happened, man I was hurting and I just let the gap go. Funny to think how just a couple minutes more of suffering and I could have settled into a pace not much harder in group 1. There were some hitters up there really stretching it out during the first few laps.

Hermes

I am on the trainer today. In a sick way, I am looking forward to this workout. My wife is going to prescribe my workout. God help me.

Hermes

I got on the scale this AM. I ate a normal breakfast but when I got hungry / urge to snack, I ate a celery stick. Yep.

waterrockets 

Actually, that seems to have subsided. Interesting. High volume start to the week too, and they feel fine

rubiksoval

I let my Zwift subscription expire last week. Getting enough daylight and warmer weather now to ride outside most of the time.

Got my second vaccination today so this has been a recoveryish week. Didn't ride today. Not sure about tomorrow. Going to the mountains Sunday so hoping I'm good to go and can knock out a solid 20 min and 60 min effort at some point in the four days I'm there. Of course, forecast is calling for rain every day. Fingers crossed it's either AM or PM and not both!

Hermes

3x(2’ on, 3’ off, 1’ on 2’ off, 2’ on) 8’ RBI.

TheKillerPenguin

3 days in a row outdoors!

hubcyclist

it was so nice out yesterday that even I, captain indoor training, went for a short ride after my indoor workout. Then it promptly reminded me why I don't like getting the bike out for short rides lol

topflightpro

Despite the weather yesterday, I was on the trainer. Work was a bit slow, so I got my workout in mid-day, but since I was expecting something to come in that needed to be dealt with ASAP (I expect it should only take me 5-10min to turn around), I was on the trainer. That project has still not come in.

TMonk

what happened?

hubcyclist

oops, didn’t meant to seem something bad happened. Just the process of getting ready to go, then hitting so many lights in my area, it just makes it easier for me to just knock out a fast session indoors and reserve outside for over 2hr rides where I can get to less trafficked areas

furiousferret

Down two more pounds, almost at race weight with some 30s/30s at lunch and more volume yesterday.

I also have no more excuses not to go out and eat, so that's something I'm going to have to balance because I'm terrible at restaurants or at friends places.

I'm pretty consistently hitting 14-15 hours a week, and wondered what it would take to hit 20....but those are almost all indoors and my 20 hour weeks were largely outdoor so if we put in actual pedal time its probably close. 20 hours indoors is probably like 30 outdoors

Some places are just a pita to ride a bike. At my old house in San Bernardino I used to drive to 20 miles away ride my bike lol.

TheKillerPenguin

How do y'all go about training sprints at the end of breakaway efforts? Is it as simple as doing a sprint at the end of an ftp interval?

furiousferret

I've like won one sprint in a race and that was for like 20th place so whatever I'm doing its not working....

TMonk

I don't. I'm kinda a fast twitchy type rider and so I always have a decent sprint unless I'm so gassed that I'd been using some ATP just to stay on in the final stretches. If I can be afford even just a few seconds of soft pedaling and have enough mental capacity left to use my momentum/draft correctly, I can usually do somethin'.

wktmeow

I'd think any benefits from such a workout would be mostly mental, getting used to the level of effort. If you want to be fresher for the sprint you mostly just need to be more aerobically fit imho

TMonk

That's been my approach, be good enough to get in the break or spend some time OTF in the first place. I'm scared by big. strong bunch finishes. Don't have the nerves for it anymore.

hubcyclist

just did 3.5hrs on the trainer, 160tss, doin' it again tomorrow to wrap up this block. Anecdotally and subjectively speaking, my 'polarized' (I hesitate to really call my block polarized because I don't know if my harder workouts were hard enough), was in some ways easier and some ways harder than doing, say, the Trainerroad SSB HV program. It's easy to churn out endurance sessions, but it takes a bit of mental commitment to stay on the trainer over 3hrs. Today actually didn't feel overly long, mentally, so maybe I'm adapting (plus I had some soccer matches on which helped pass the time)