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Training Status??? (IV)

Old 03-27-24, 04:55 AM
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Originally Posted by TMonk
4:30 AM wake up call for me tomorrow morning, gotta get the TT bike ready (and associated gear) for TTT practice at 6 AM on Fiesta Island.
I wish I was adjusted to the time change already so I could train at 6am again. My legs don't want to work 100% that early just yet.
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Old 03-27-24, 05:53 AM
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procrit ya I hear ya. Fortunately, this is more about skills and practice than it is about hard training. Might only be 3 or so (4 miles) laps with some debriefing in the middle and at the end. Gonna roll to the car afterward, put training kit and wheels on and do a little more solo training.
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Old 03-28-24, 03:03 PM
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Zwift Big Spin Stage 3. I got the NYC kit. Sort of cool.
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Old 03-29-24, 08:02 AM
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Also, I had to increase my Zwift weight one pound.
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Old 03-29-24, 08:45 AM
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Originally Posted by Hermes
Also, I had to increase my Zwift weight one pound.
muscle mass?
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Old 03-29-24, 08:45 AM
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2nd on my segments so far. Seems like a prophecy for me at this point, coming in second. Gonna find the A bot after a little cooldown and attack the group for another 15ish min. The bot is on Waistband (my favorite route) so I'll wait for a little rise and then send it OTF.


305w, 4.6 w/kg


335w, 5.1 w/kg
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Old 03-29-24, 09:01 AM
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Originally Posted by TMonk
muscle mass?
Yes, most likely. My body fat appears stable at ~ 8.5%. So one pound of weight equals 91.5% lean body mass and 8.5% fat. Accuracy in BF testing is iffy. I go by what my doc measures in his office with his fancy skin calipers. It is possible that my % BF went down or slightly up. However, the weight gain was not one pound of body fat.

My wife thinks I look better today than pre crash with less fat and look more muscular. I think she may be blowing smoke up my ass but I will take it.
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Old 03-29-24, 09:04 AM
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#alwaysabridesmaid.
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Old 03-29-24, 09:13 AM
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TMonk For Zwift, I use a dongle to get my crank SRM power and cadence. SRM is not bluetooth enabled. However, it was recently calibrated. Do you use the bike power meter or smart trainer?
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Old 03-29-24, 10:33 AM
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Originally Posted by Hermes
TMonk For Zwift, I use a dongle to get my crank SRM power and cadence. SRM is not bluetooth enabled. However, it was recently calibrated. Do you use the bike power meter or smart trainer?
I just use the onboard power on the Saris H3. Too lazy to put my power meter pedals on there. It does measure ~3% higher than my Faveros that I ride with outdoors, but that doesn't bother me too much. On the flip side - when I switched to the Favero pedals, I found right away that it measured a few percent lower than the powertap hub I had been using for years and years.
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Old 03-30-24, 12:26 PM
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It is raining in SoCal this weekend so coach set up an impromptu Zwift meetup last night for this morning. 3 sets of 5x(1'on 2'off). We had a good turnout, fun and tough workout.
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Old 03-30-24, 02:15 PM
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Zwift games 82 km "Epic" - DNF / 21 starters in the A race. Got dropped.

Not much to say, but I came unattached after ~70 min on the climb out of the jungle. 9th person to get dropped I guess. I motored on for a few more min to get about 85 min at 252w (3.8 w/kg) which is a good workout at least. There were a few times on the southern coast road where I was typing or otherwise not paying enough attention and lost the wheels, having to do 6-7 w/kg for a bit to get back on. Yeah, that's not good. Maybe I could have stayed on a little longer if I was more focused. Maybe.

Better luck next time!


the beginning of the end
​​​​​​​
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Old 04-02-24, 09:27 AM
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10th / 13 starters in Three Villages A race, man what a hard course. I wanted some steady hard pedaling but this was basically three 4-5' zone 5 / zone 6 climbs with coasting in the middle. I pulled the plug on the last one and solo'd in at sweet spot. I'm wrecked.

I don't know the courses in Makuri islands so well.... I will remember this one!

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Old 04-02-24, 11:11 AM
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Big Spin Stage 4. I got the red beret and the Big Spin Jersey for completing four stages.
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Old 04-03-24, 08:11 AM
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Day off the bike, gonna head out for my weekly jog in a minute. I had intended on this being a sunrise jog, but I got caught up looking at stuff I wanted for me new MTB

Strength workout later
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Old 04-04-24, 09:41 AM
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Rare opportunity for a double ride day, before and after work. Just hopped off the trainer for a routine hour on the TT bike, 1x30 and 1x15' pretty light, just keeping my body used to being folded in half.

This evening I think I'll make my annual appearance at the Fiesta Island World Championships (FIWC) ride. It's a stupid, stupid ride. It attracts a lot of newbie racers and other plebeians who get excited about it, and the worst part - cars. At least not as much as there are later in the summer. I slow/stop behind cars unless they make an obvious courtesy gesture to move over, but many others like to shoot up the sides and around them, which is not safe when the group is over a certain size. Even if there aren't any crazed cyclists out there, it sucks to have to let off the gas when I'm putting on the pressure.

I should probably ride my new MTB instead. Or go to the track and do the madison workout if I want some intensity. Doing FIWC once sort of feels like a box I need to check lol, might as well just get it over with.
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Old 04-04-24, 02:42 PM
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Fiesta this AM 3 laps of endurance pace. There was sand across the entire road at the start of the back stretch.
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Old 04-10-24, 09:42 AM
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I was on the struggle bus Monday after doing 6 hours between Saturday & Sunday, plus coaching a little league game Saturday, and doing 8 hours of yard work on Sunday. I honestly felt sick Monday, but managed to get in a solid 2 hour endurance ride Tuesday and 60/60's today at 450-500w. Local crits start next week!
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Old 04-10-24, 09:51 AM
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Originally Posted by procrit
Local crits start next week!
Sweet Do they happen regularly?

Day off the bike, just finished my strength work. Gonna do my weekly jog this afternoon. My club's second TT is this weekend, gonna race the 35+ 20k ITT.
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Old 04-11-24, 06:50 PM
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Originally Posted by procrit
I wish I was adjusted to the time change already so I could train at 6am again. My legs don't want to work 100% that early just yet.

Try training at 4 am everyday. Speaking of which, wife finally let me go on a group ride. The group rides in my area switched from mornings to nights, no idea why. Anyways, I ride exclusively mornings usually donít get passed by a single car, stop lights donít apply etc, so this group ride, at rush hour, we spent more time waiting at traffic lights and cars, than actually riding. Kind of frustrating.

Itís a big race weekend in my area, unfortunately I wonít be able to participate. Also kind of frustrating, cause I have been training my ass off and it seems like whenever itís race weekend something comes up, or work is in the way.


And another thing, why the hell does Dallas not have any USAC sanctioned races? Iíll be stuck there for all of May, nothing on bikereg.

Thank you for allowing this word vomit, you can thank TMONK.
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Old 04-11-24, 09:30 PM
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haha thanks for joining BAM. I also dislike the cars that seem to be a ubiquitous feature in training after work during the middle months of the year. I typically have better legs and more responsive HR etc than in the early morning, but morning just works so much better for my schedule (like most of us).
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Old 04-11-24, 09:32 PM
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Weekend riding plans - about 3 hours total:

Tomorrow - 1 hr on Zwift, might do a race or two
Saturday - Club ITT
Sunday - Probably more TT bike time on the trainer, but lighter/endurance pace. State TTT is in a few weekends so I'm tryna spend a lot of time on it.

Took a half day at work on Tuesday next week so I can get a long z2 ride, looking for 5 hrs maybe
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Old 04-12-24, 03:01 AM
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So, that group ride, I treated it like a race, since lord knows when I will get to race again. My best bud was there, so we kind of worked together. I have no top end, my sprint game is legendary in the sense that it doesnít exist.
I can pull and lead out for an extremely long time, so thatís what I did. Attacked on multiple occasions, and would lead my buddy out to the sprints. I train on the regular, but this was probably the best VO2 max workout I have done in a while. Something about ďraceĒ environment allows me to push myself harder than when I train alone, also able to suffer a lot longer.

Raised my FTP 16 points, so itís now officially where I already thought it was.

Group ride was this past Wed night.
Yesterday was active recovery ride for an hour.

Today is 5x5 VO2 max intervals. With the new zone numbers for the higher FTP, this should be interesting. Also, legs are still kind of burning from Wed. Iíll give it a go and if I cant hold power on the first set then I will pull the plug and AR it out.

Tomorrow, depending on how today goes, will be LAJs third circle from hell. 4x40/20 3x10/50 1 hr tempo with 330 burst every 3 mins

Sunday: 3x20 threshold.

Then I go to work. Typically no bike riding when I am at work, but Iíll spend Monday in MsP and a BF guy lives there, so Iíll ride with him.
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Old 04-12-24, 06:57 AM
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We spent Mon-Thursday in Newport Beach and West LA and planned on attending a track session but there was a maintenance issue at the track and they had to close it. So we settled for the gym and some hard partying in BH.

Drove back from LA yesterday and did a Zwift threshold interval set after a 25 minute structured warmup. The workout started at 4PM. My coach has 6 versions of intervals that are programmed into Zwift. This was version 5. 4 sets of 10 x (30"on30"off) with the "on" set a 150% and the last set at 155% with the off set at 50%.

This type of workout really jacks me up. I fell asleep at 10:30PM but peed 4 times and drank water the entire night. I woke up at 5AM. I prefer this type of workout around 9:30AM.

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Old 04-12-24, 07:41 AM
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[QUOTE=TMonk;23210771]Sweet Do they happen regularly?
/QUOTE]

We have two crit series, I think a total of 14 races. Not as much as I'd like, but at least we have something!
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