bostongarden

^^ agreed

kudude

how is 6 hours at .8 IF less than 400 TSS?

procrit

5.75 hours * 100 * .809^2 = 376 TSS

NomadVW 

I raced very well in Japan in 2007, placing/winning in just about everything I raced.

I've raced pretty poorly in the states. But this season has started off better with a 2nd last weekend in a pretty brutal race, pack finishes in the Masters races I've been in this year.

It'll be a better year this year, I'm pretty sure.

ridethecliche

He's a 4 I'm pretty sure.

He has really good long duration power but not a good short kick.

That being said, I'm doing more FTP work so I can be there at the end of a race. I'd like to be at about 300w FTP in the 'near' future. That's going to take a crap ton of work. Then again, I'm new to this, so I should see crazy gains at first.

umd

I'm tired...

Entire workout (192 watts):
Duration: 5:58:01 (6:09:24)
Work: 4077 kJ
TSS: 336.1 (intensity factor 0.755)
Norm Power: 227
VI: 1.18
Pw:HR: 10.53%
Pa:HR: 13.25%
Distance: 101.381 mi
Elevation Gain: 13425 ft
Elevation Loss: 13463 ft
Min Max Avg
Power: 0 754 192 watts
Heart Rate: 45 183 149 bpm
Cadence: 2 132 81 rpm
Speed: 0 52.5 16.9 mph
Altitude: 0 2294 1002 ft
Crank Torque: 0 1037 205 lb-in

note that due to lack of smoothing the elevation is overstated somewhat. It's really a little over 11,000 feet...

procrit

centuries ftw. That's a good amount of work.

umd

I finishing off a huge training block. Long and hard. Tomorrow group ride then solo climbing, then two rest days and an easy week.

grolby

Status: cautiously optimistic. I did the local club's annual tribute to the Tour of Flanders today, 42 miles over lots of dirt roads, most of them steep up or down, but with one long fast section toward the end. I did surprisingly well, even alone in the wind on the flat. I was getting gapped by the guys at the pointy end of the ride on the dirt sections, but they are all much stronger than most of the guys I expect to be racing against next week - all Cat 3s and 2s, and I'll be racing in the 4s. Most of the others were behind me on most of these sections, so it appears that I'm going better than I expected. I may be able to hang pretty well at Battenkill after all, but we will see. After all, there were several stops on this ride to wait for people, which gave me time to recover.

Current training plan calls for shutting it down to rest and recover for Battenkill next Saturday. I'll be out a bit, but mostly to spin the legs and keep them loose. Then some openers on Friday, race on Saturday. Cool. Bring it on.

ridethecliche

Good luck at battenkill

Edit: My achilles still feels weird, but it isn't really hurting anymore. It's supposed to be nice tomorrow so I think I'm going to go out and ride 30-40 miles of tempo. I think I'll be at a CTL of 50 by this time next week, then time to mini taper & mini peak for the Monson road race. And that's going to be the last race till summer settles in since I want to play it safe at the end of the semester.

grolby

Thanks. I'll do my best!

You've really got to be more cautious with the injury stuff, though. "I feel kinda better, so I'm going to go ride 1.5-2 hours of tempo" is not generally considered a smart way to start riding again after an injury. Start with a short, easy ride and see how you feel. If you get 20 miles out and then your achilles starts twinging again because you didn't let it heal fully (and believe me, if it "feels weird," it's not fully healed), you then have to ride all the way back. I don't think I need to explain how this would set back your recovery. You have a lot of eagerness to ride, which is an excellent trait, but you really need to learn to hold back when things aren't completely ship-shape. Get rolling again, sure, but for crying out loud, take it easy at first! Don't just try to jump right back into the same hard riding you were doing. Enjoy the weather with a nice, gentle spin. Relax. It's a long season ahead, and as you've said, you don't want a nagging injury. There's no rush to get into shape.

ridethecliche

Enthalpic was talking about how it might just be a conditioning issue. I'll have taken 72 hours off as of tomorrow morning, so I'll evaluate. If it feels weird, I'll turn around. I think I'm honestly more cognizant that I have an achilles now, just like I felt like I had calves after I had bad cramps. I'm crossing my fingers in either event. Icing has really been helping though. I've done it 2-3 times today and I'll do it as I sleep and tomorrow morning as well. Been stretching it a bit too. I have no trouble walking on it right now, so we'll see.

I'll also do the NSAID/ICE thing after the ride to ensure it stays fine.

I'll have a mandatory week off around finals, where I'll just lift and do core work since I don't want to ride around that time. I actually might skip the quabbin race since it's on the 26th. That's the date I crashed last year. I'm not sure how I feel about being on a bike that day.

I'm not normally superstitious, but I'm not sure if I want to celebrate that I can ride by racing, or if I just want to take the day off and reflect on the year...

kudude

didn't know about that

Flatballer

Ouch. I almost died today.

120 miles
8 hours
14.92 mph average
Avg HR 144 (top of aerobic range)
6006 ft of climbing
6000 kcal (probably high, but still...)

I forgot to take electrolytes. I didn't take any at all with me, not even Gatorade. It took me a while to realize why I felt so awful. I only had $0.60 on me (I took my $20 out of my seatbag apparently), and luckily a convenience store owner (cute young Asian girl, she thought I was hot) took pity on me. I wouldn't have made it without that Gatorade. I still barely made it, I feel horrible still, 4 hours later.

I haven't been eating much, I still feel sick. It's awful. Missed going out with friends tonight because I feel so terrible.

timmyquest

Yikes...that's a long ride to leave home without any money

Enthalpic

+74

How did you even have enough food?

umd

based on?

shapelike

Dude, what the hell. Glad you're okay but it's pretty irresponsible to go out for a ride like that so unprepared. Take better care of yourself!

TheKillerPenguin

You're following up a 110ft/mi century with an intense workout the following day? I understand you've got a rest week coming up, but, IMO, that's a bit excessive, and doing that sort of intensity after such a long, hard (that's what she said) day could be counter productive.

umd

I had huge gains last year following a similar pattern. I actually felt pretty good this afternoon. I'm going to do the group ride tomorrow regardless but will bail on the extra climbing after if my legs feel like goo.

substructure

Meh, just do it. I would do it too. That is if I was single and I had a few testosterone patches laying around I could use.

ldesfor1@ithaca

ha.... I prefer the gel!!

umd

My TSB is -22... I don't feel too bad, but my morning HR is about 10 beats high. this should be interesting.

Flatballer

I took a flask of gel and some Clif Bars and Power Bars with me. I was prepared, except for electrolytes and money. Not sure how I forgot the electrolytes, and I had taken the $20 that lives in my seatbag out last week because I needed cash.

It happens, but I'll never forget electrolytes again, or cash. That's for sure. At least I made it. I had plenty of food, plenty of water (thanks to multiple water stops), just forgot the electrolytes. Last night was awful, today I feel fine though. I'm still trying to eat as much as possible, I think I'm still short on calories probably.

Flatballer

Sigma Rox 9.0 HR monitor. I'm sure it's high, but I'm not sure by how much.