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Training Status??? (IV)

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Old 08-12-15, 12:20 PM
  #176  
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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.
What did coach @mattm say.

I assume you are referring to Utah next month. The TT course has a hard hill near the finish with a prevailing headwind on the inbound part. I do not know about the crit and the RR but I assume the RR has climbing.

BTW, you look great in the pics. I would dial back the intensity and frequency in the gym as Nats gets closer. If you feel great lifting in the gym then keep it up as long as you feel amazing on the bike. You will need amazing on the bike at Nats.
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Old 08-12-15, 12:22 PM
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Originally Posted by Hermes View Post
What did coach @mattm say.

I assume you are referring to Utah next month. The TT course has a hard hill near the finish with a prevailing headwind on the inbound part. I do not know about the crit and the RR but I assume the RR has climbing.

BTW, you look great in the pics. I would dial back the intensity and frequency in the gym as Nats gets closer. If you feel great lifting in the gym then keep it up as long as you feel amazing on the bike. You will need amazing on the bike at Nats.
I'm still focusing on getting him to be able to break the 30 mph barrier!
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Old 08-12-15, 12:29 PM
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Originally Posted by TheKillerPenguin View Post
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.
About when I hit a good groove and forget about it, the issue crops up. Its a stabilizer muscle (peroneus longus) so it doesn't affect my performance directly, but I still have to back off to keep it from tearing again.
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Old 08-12-15, 02:08 PM
  #179  
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Originally Posted by Hermes View Post
What did coach @mattm say.


BTW, you look great in the pics.
that's all I really wanted to hear. I have the ability to trim way down in a month if I just manage to do it. I have before without losing any power. I will need to pull back off the gym trips just to get more rest in and have less of a hard appetite.

Originally Posted by mattm View Post
I'm still focusing on getting him to be able to break the 30 mph barrier!
we need to find a flat road on a windless day and you can lead me out to 29mph and I'll try to come around.
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Old 08-12-15, 02:34 PM
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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.
Masters nats?
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Old 08-12-15, 02:56 PM
  #181  
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Originally Posted by rideaz View Post
Masters nats?
yes
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Old 08-12-15, 03:29 PM
  #182  
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5x1'. Damn, those 60 seconds last forever.
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Old 08-12-15, 03:43 PM
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Originally Posted by Ygduf View Post
yes
Cool. I had a great experience there last year (except the crit crash). The road course is beautiful, I suffered on the climb but you should love it!
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Old 08-12-15, 05:24 PM
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2 hours with 32' threshold climb and a commute.
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Old 08-12-15, 10:15 PM
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I've started going to the gym in an effort to put the body through some different stresses and to improve core-strength. 3 times a week is the plan. Any advice on what to focus on for cycling benefits? I wanted to try rowing forever and finally did it for the first time this week. It's interesting. Any rowing 101 advice? @hack?

I also hit my best 1' power today (which is still poor for what I weigh) but it was 50W more than when I last tried it. The rest of the ride was semi-blown up. But I'm pleased!
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Old 08-12-15, 11:12 PM
  #186  
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Did the local hammer fest; hammered.

Groveled on a local strong-man's wheel for ~30 minutes while the two of us were off the front.

Wanted to give up more than once but didn't.
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Old 08-13-15, 12:30 AM
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Originally Posted by abhirama View Post
I've started going to the gym in an effort to put the body through some different stresses and to improve core-strength. 3 times a week is the plan. Any advice on what to focus on for cycling benefits? I wanted to try rowing forever and finally did it for the first time this week. It's interesting. Any rowing 101 advice? @hack?

I also hit my best 1' power today (which is still poor for what I weigh) but it was 50W more than when I last tried it. The rest of the ride was semi-blown up. But I'm pleased!

Keep a puke bucket nearby if you try a full on 500m or 2,000m effort. Seriously.

Like anything active, form is key. Check out the concept 2 website for some good instruction on form. For gym workouts I used to do a lot of different stuff from short burst work to longer 5k stuff. Really depends on what you're trying to achieve. Carry over to cycling would be stronger core (assuming proper form ), stronger delts and late from the pulling, and some good VO2 improvement if doing those types of workouts.
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Old 08-13-15, 12:31 AM
  #188  
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Local hammer ride. Took first sprint, then suffered for another hour or so.
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Old 08-13-15, 06:35 AM
  #189  
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Yesterday: 59 miles with some decent climbing. On the road and probably lifecycles or the like for the next 3-4 days.
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Old 08-13-15, 07:36 AM
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cross bike trail ride.
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Old 08-13-15, 07:59 AM
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Originally Posted by mattm View Post
Did the local hammer fest; hammered.

Groveled on a local strong-man's wheel for ~30 minutes while the two of us were off the front.

Wanted to give up more than once but didn't.
Did you get the Stank on you from that?
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Old 08-13-15, 08:05 AM
  #192  
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Yesterday evening, 2-minute hill repeats. This morning, cyclocross practice race. 4 hot laps, rest, 3 hot laps (should've been 4 again, but I was cooked). Doing 2 tough workouts 12 hours apart is not ideal.

Originally Posted by abhirama View Post
I've started going to the gym in an effort to put the body through some different stresses and to improve core-strength. 3 times a week is the plan. Any advice on what to focus on for cycling benefits? I wanted to try rowing forever and finally did it for the first time this week. It's interesting. Any rowing 101 advice? @hack?
Originally Posted by hack View Post
Keep a puke bucket nearby if you try a full on 500m or 2,000m effort. Seriously.

Like anything active, form is key. Check out the concept 2 website for some good instruction on form. For gym workouts I used to do a lot of different stuff from short burst work to longer 5k stuff. Really depends on what you're trying to achieve. Carry over to cycling would be stronger core (assuming proper form ), stronger delts and late from the pulling, and some good VO2 improvement if doing those types of workouts.
I don't know much about rowing and it's been a while since I did a workout on an erg, but what I remember is a definite order to which muscle groups you engage. Legs, core, arms. And it is hard work. Whatever you do, don't be the bro who does a bunch of arms-only rows, pulling the handle in all sorts of different directions. Those guys suck.
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Old 08-13-15, 09:21 AM
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Originally Posted by Ygduf View Post
that's all I really wanted to hear. I have the ability to trim way down in a month if I just manage to do it. I have before without losing any power. I will need to pull back off the gym trips just to get more rest in and have less of a hard appetite.



we need to find a flat road on a windless day and you can lead me out to 29mph and I'll try to come around.
Who is going to lead out the lead out?
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Old 08-13-15, 09:43 AM
  #194  
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Originally Posted by Hermes View Post
Who is going to lead out the lead out?
I can get them to 22mph for about 8 seconds but after that's I'll be done.
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Old 08-13-15, 10:28 AM
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Originally Posted by Ygduf View Post
Did you get the Stank on you from that?
I hope some of his Stank rubbed off on me yeah.

Surprisingly he said he not doing masters nats this year, but some local TT. Wedding anniversary or something.
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Old 08-13-15, 10:31 AM
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Originally Posted by mattm View Post
I hope some of his Stank rubbed off on me yeah.

Surprisingly he said he not doing masters nats this year, but some local TT. Wedding anniversary or something.
I'm shocked. j/k. Surprise is not the word I'd use.
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Old 08-13-15, 11:09 AM
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Originally Posted by abhirama View Post
I've started going to the gym in an effort to put the body through some different stresses and to improve core-strength. 3 times a week is the plan. Any advice on what to focus on for cycling benefits? I wanted to try rowing forever and finally did it for the first time this week. It's interesting. Any rowing 101 advice? @hack?

I also hit my best 1' power today (which is still poor for what I weigh) but it was 50W more than when I last tried it. The rest of the ride was semi-blown up. But I'm pleased!
3 days is probably overkill for an eduro. If you are getting in to track sprinting, it's a bout right. I seem to have decent success with 1/2 sessions per week. Focus is mostly lower body, with different workouts for strength and explosiveness.
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Old 08-13-15, 02:04 PM
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Goup ride this morning. 3 guys got away a couple minutes out, so I went all out sprint leadout from a minute out and dropped back as the guys came around. One in the break managed to hold it though. I really like leading out the sprint when theres guys up the road, the challenge is to get anyone at all close enough to pass the break at the line.
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Old 08-13-15, 02:49 PM
  #199  
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Went out and did some hills - 3min power 316w, 5min power 281w, pretty good for me but pathetic! But work is work! My NP for the 49 mins I was doing the hills was 251w, interesting because that's about where my FTP is, but don't know if in this case it's a real correlation or not.
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Old 08-13-15, 04:25 PM
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Was bombing along this morning towards the end of a 30' interval when my training partner and I came around a bend and found a rattlesnake sunning himself in the path. It actually coiled up at us. My buddy went left and I went right and luckily the snake didn't get either of us. We kind of softpedaled the rest of the way to the turnaround after that.
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