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Training Status??? (IV)

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Old 08-11-15, 07:47 AM
  #151  
mike868y
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vo2-ish hill repeats. definitely still had some tokeneke left in the legs but pushed through regardless.
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Old 08-11-15, 07:50 AM
  #152  
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No riding yesterday..14.5 mile time trial after work. Should be...fun
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Old 08-11-15, 12:15 PM
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Woke up an hour late, skipped breakfast, took a caffeine pill, chugged some OJ from the carton, ran down the stairs and sprinted out of the parking lot. Got in a bunch of sprints to make up for only having time for 3x4 hill repeats again.
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Old 08-11-15, 12:53 PM
  #154  
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3x12 overish-under intervals, i say overish because because i had a hard time getting into a good groove, so at least it wasn't a lack of energy
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Old 08-11-15, 12:58 PM
  #155  
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2x30' at 95% with 15" sprints at the end. Trying to hold a 8tss/week ramp rate. TSB is -26 today, which is manageable for me in the short term.
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Old 08-11-15, 01:10 PM
  #156  
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Last week a teammate gave me a smoking leadout and I managed 2nd place in a field sprint against some legit guys. The leadout was 45 seconds @ 500w just to hang onto my teammate (who is our team's actual sprinter), then the sprint was an 820w jump and 20 seconds @ 650w.

Given those numbers it seems silly that he was leading me out rather than vice versa, but anyway... a slightly bigger kick after the leadout would have won the sprint, so I made up an interval: 5 minutes threshold + 1 minute vo2max + sprint. This was really hard. I did a number of them and it really felt like I was sprinting at the end, but the numbers are pathetic. I feel like, if that sprint can be trained up to be even mediocre, that would be a great thing to have in the toolbox at the end of the race.
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Old 08-11-15, 01:30 PM
  #157  
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I'll do vo2 max intervals with all out sprints on the end. The vo2 sections range form 2-4 minutes but yea the finishing sprints are hard regardless.
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Old 08-11-15, 04:31 PM
  #158  
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~1.5hrs easy. Is be a recovery day but it feels like I'm levelling up again. Curious to see how I feel at whatever my next throwdown is (probably thursday).

Also bad: someone threw a handful of change at me. Good: They missed and it was like a dollar in quarters and dimes, so I bought a donut with it.
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Old 08-11-15, 06:26 PM
  #159  
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1 hour and 45 minutes or so of sopping wetness on the trainer. I didn't fully realize the extent of it until I stepped off the bike and felt how wet my socks were and how squishy things were inside my shoes! Yea, I have a fan, but, the temperature didn't feel like I needed it. I checked the weather report after the ride and saw that humidity was up near 100%. That explains it!!!

Warmup, 40 minutes of tempo-, tempo, tempo+, cool down, 4 five-minute intervals with 5 minutes rest, cool down.
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Old 08-11-15, 08:34 PM
  #160  
johnybutts
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48 minutes on z\wift.
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Old 08-11-15, 09:21 PM
  #161  
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1:05 on zwift... been awhile.
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Old 08-11-15, 09:59 PM
  #162  
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Crappy TT effort tonight ... I suck.
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Old 08-11-15, 10:27 PM
  #163  
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Originally Posted by globecanvas View Post
Last week a teammate gave me a smoking leadout and I managed 2nd place in a field sprint against some legit guys. The leadout was 45 seconds @ 500w just to hang onto my teammate (who is our team's actual sprinter), then the sprint was an 820w jump and 20 seconds @ 650w.

Given those numbers it seems silly that he was leading me out rather than vice versa, but anyway... a slightly bigger kick after the leadout would have won the sprint, so I made up an interval: 5 minutes threshold + 1 minute vo2max + sprint. This was really hard. I did a number of them and it really felt like I was sprinting at the end, but the numbers are pathetic. I feel like, if that sprint can be trained up to be even mediocre, that would be a great thing to have in the toolbox at the end of the race.
So it was like sprinting at the pointy end of a real race then .

For me, it's all about having enough AC to use my 1400w sprint (1250w 10") at the end of a race. When I'm in good shape, I do fairly well, but when I'm in bad shape, I don't have much to give after 45s @ 500w.
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Old 08-11-15, 10:29 PM
  #164  
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BTW, nice result. I've earned all my upgrade points from sprinting, and it's as much mental as it is raw watts. I've noticed that your posts indicate you are working on sprinting tactics and power, and lo and behold, you're getting results! Nice.

90% of it is having your head in the game.
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Old 08-11-15, 10:42 PM
  #165  
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2 hours, 45 minute climb.
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Old 08-12-15, 08:43 AM
  #166  
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40 minutes of commuting then ~1:40 worth of mixed bag intervals. felt really stiff during the commute but once I got into the intervals i loosened up and was able to push pretty hard. probably too hard. now i'm tired.

was talking to @thekillerpenguin this weekend about racing and training and it sounds pathetic but i really feel like it took until july this year to remember how to pedal hard. but things have been going well the past few weeks and trending in the right direction and it feels really good.

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Old 08-12-15, 08:57 AM
  #167  
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Rest week....tweaked my ankle again so it couldn't have come at a better time. Pretty sure this time (3rd this year) was from dehydration.
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Old 08-12-15, 08:59 AM
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Wait, how do you mess up your ankle because of dehydration?
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Old 08-12-15, 09:15 AM
  #169  
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Post surgery it doesn't get enough blood flow or, the answer you want is I'm pulling it out of my ass and making excuses, so you can use that as well.

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Old 08-12-15, 10:39 AM
  #170  
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I think I have to quit lifting between now and nationals, but I don't know how to stop a routine once I get hooked.

I just keep gaining weight and am hungry all the time. It's an involuntary bulk.

latest progress pic vs. starting point.
http://i.imgur.com/Avssxzb.png

on the bike, power is still good. did 385w for 8ish minutes pulling the group yesterday. 22mph up a 2% grade into a pretty stiff wind. no one came around and half the group fell off, despite no acceleration. Made me feel strong at least.
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Old 08-12-15, 11:15 AM
  #171  
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Broken ribs are screwing with my training :/

Anyone know if I should back off intensity or just better to try and suck up the pain? Yesterday while doing an interval I took a really deep breath and heard a pop. I have naive hopes that my ribs will heal by the time GMSR comes.

Last edited by dz_nuzz; 08-12-15 at 11:18 AM. Reason: I can spell?
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Old 08-12-15, 11:25 AM
  #172  
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Originally Posted by dz_nuzz View Post
Broken ribs are screwing with my training :/

Anyone know if I should back off intensity or just better to try and suck up the pain? Yesterday while doing an interval I took a really deep breath and heard a pop. I have naive hopes that my ribs will heal by the time GMSR comes.
i think i'm a good bit older than you and thus probably heal more slowly, but it was self limiting for me last year. i backed off. it took me about 2 weeks for deep breathing not to cause pain, and about 6 to be back to normal. rest might do your legs some good!
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Old 08-12-15, 11:32 AM
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Originally Posted by dz_nuzz View Post
Broken ribs are screwing with my training :/

Anyone know if I should back off intensity or just better to try and suck up the pain? Yesterday while doing an interval I took a really deep breath and heard a pop. I have naive hopes that my ribs will heal by the time GMSR comes.
Broke ribs snowboarding 2 winters ago. I was able to train normally but it did NOT feel pleasant. Power did not seem to be affected. Trainer helped somewhat because there's a lot less upper body movement involved. The hardest part was sleeping normally because I like to sleep on my left side and wasn't able to for months. They won't feel awesome at GMSR but I'd wager they'll be relegated to an annoyance rather than a limiter.
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Old 08-12-15, 11:32 AM
  #174  
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Originally Posted by Ygduf View Post
I think I have to quit lifting between now and nationals, but I don't know how to stop a routine once I get hooked.

I just keep gaining weight and am hungry all the time. It's an involuntary bulk.

latest progress pic vs. starting point.
http://i.imgur.com/Avssxzb.png

on the bike, power is still good. did 385w for 8ish minutes pulling the group yesterday. 22mph up a 2% grade into a pretty stiff wind. no one came around and half the group fell off, despite no acceleration. Made me feel strong at least.
No one here is really qualified to give you that an answer if you should quit or not, but I'll say you were doing well before weights so I wouldn't switch things up.
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Old 08-12-15, 11:34 AM
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Originally Posted by furiousferret View Post
Post surgery it doesn't get enough blood flow or, the answer you want is I'm pulling it out of my ass and making excuses, so you can use that as well.
I didn't realize you had had ankle surgery. Doctors warned me about that when I messed up my scaphoid since it's got ****ty bloodflow to begin with.
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