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A book for WR

Old 02-12-09, 03:40 PM
  #26  
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I'll have to go F up another thread, the friggin Zen in this one is killing me.
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Old 02-12-09, 04:43 PM
  #27  
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Originally Posted by patentcad View Post
I'll have to go F up another thread, the friggin Zen in this one is killing me.
If you die in 6 months, maybe you'll come back as the Cervelo you were waiting for.

Last edited by Racer Ex; 02-12-09 at 04:46 PM.
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Old 02-12-09, 05:19 PM
  #28  
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No one gets so much out of so little as WR. Give this guy a 5 meter gap with 750m to go and you'll never catch him. All this and he only trains on his lunch hour....I hate him.
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Old 02-12-09, 05:57 PM
  #29  
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Originally Posted by Racer Ex View Post
If you die in 6 months, maybe you'll come back as the Cervelo you were waiting for.
Where have you been. There have been 2 threads and 900 posts about the bike, it's here in my dining room. Ex-dining room, now the Pcad Winter Bike Garage.
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Old 02-12-09, 07:43 PM
  #30  
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Originally Posted by patentcad View Post
Where have you been. There have been 2 threads and 900 posts about the bike, it's here in my dining room. Ex-dining room, now the Pcad Winter Bike Garage.
I've been racing and building my TT bike.

Must have been in the RC forum. I avoid it. I kill enough brain cells with other stuff.
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Old 02-12-09, 08:26 PM
  #31  
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Originally Posted by waterrockets View Post

I really do have to "get over myself"
This thread isn't helping.


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Old 02-12-09, 11:26 PM
  #32  
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Originally Posted by Enthalpic View Post
This thread isn't helping.


I think this looming upgrade might.

Ok, my rides:

I have three training phases, and so far it looks like I can do two or three iterations in a season (that's a TX season: January -> October):
  • weight loss/base
  • build
  • specificity

I blend the phases, transitioning from one to the the other by changing up one ride/week, going a little bit by feel, and a little bit by race calendar.

The training schedule is prety much commutes and lunch rides. The commute is 6 miles one way. Lunch is 45-90 minutes. Most rides are 60 minutes.

Weekends off. Maybe spin around with the kids, but no weights, no road bike, nothing. Just time off... unless I'm racing (which is rare, unfortunately).

Weight Loss/Base
Eat light, and ride easy. I try not to go into or above tempo zones. Just the very bottom of tempo. This is conversational, and I nose breathe on climbs to ensure I'm not going too hard. This prevents me from having to eat on rides, and I don't have to recover any of the Calories with food.

Easy on the commutes and on the lunch rides. It's a little frustrating not pushing, but it's fun cycling (scenery, chatting with training partners, stuff I can't enjoy as much in the other phases). On my schedule, I was carrying a 1500 Cal/day deficit. The pounds melted away, and I came out of it with a lot of aerobic strength (I could ride really fast if it was steady).

Build
I pretty much quit this base phase cold-turkey and go right into SST. This is high-tempo, low threshold. It's a bit of a shock at first, but the aerobic ability has my speed way up, so it's rewarding riding. SST on the commutes, SST at lunch. Nothing else.

Initially, it's really just steady riding in the SST range. Later in the phase, I start doing terrain-driven efforts (hills hard, descents easy) or working pacelines with the training partners. Just starts the intensity work a bit.

Specificity
Commutes are SST.

First I blend VO2Max training into the lunch SST. Thursdays. That's hill repeat day. Start off with 3x5', with full recovery. Work up to 5x5' or 6x5'. Get faster and it becomes 5x4:30...

Once this is under way, start working in the shorter intervals. 6x1' or a pyramid: 1125211, with full recovery between intervals. So now I've got one day of short intervals (usually Tuesdays) and one day of hill repeats. All other lunch rides are SST (steady, pacelines, or terrain-driven).

If you need sprints, I'd suggest alternating weeks with the short intervals (sprints one week, intervals the next). Leave the other three days as SST.

Some commutes, I'll hit Tabatas or 15 on/15 off. It's rough, but good for toughening me up mentally. The backpack is uncomfortable, I have somewhere to be, and they hurt.

I also choose some commute days where I jump off every light, chase every single truck or bus that looks reachable, and I jump the last kilo of the commute like a race finish (I've passed cars in my neighborhood on this run -- pisses them off, but that's what they get for driving on my pretend race course).
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Old 02-12-09, 11:52 PM
  #33  
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Originally Posted by Racer Ex View Post
Each stroke with purpose
The display smiles
Strength comes.

The road has been empty
One man arrives
In orange and blue.

The sound of WR's second hour of training each day? It is the sound of one hand clapping.
that **** is deep right there Ex.

Nice poem
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Old 02-13-09, 06:12 AM
  #34  
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Originally Posted by Racer Ex View Post
I've been racing and building my TT bike.

Must have been in the RC forum. I avoid it. I kill enough brain cells with other stuff.
Oh, that's good thinking, stay over here where there are fewer complete and utter idiots.
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Old 02-13-09, 09:24 AM
  #35  
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Originally Posted by patentcad View Post
Oh, that's good thinking, stay over here where there are fewer complete and utter idiots.
You rang me lord?
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Old 02-13-09, 09:31 AM
  #36  
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Originally Posted by patentcad View Post
Oh, that's good thinking, stay over here where there are fewer complete and utter idiots.
Like Floyd's testosterone, it's all about the ratio. And there's the physical safety issue; at least here carbon frames don't explode and kill without provocation.
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Old 02-13-09, 10:25 AM
  #37  
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Originally Posted by Racer Ex View Post
Like Floyd's testosterone, it's all about the ratio. And there's the physical safety issue; at least here carbon frames don't explode and kill without provocation.
Pcad f's up the ratio. He is the equivelent to ten RC idiots, he doesn't just drive the short bus, he is the short bus
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Old 02-13-09, 10:30 AM
  #38  
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factual
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Old 02-13-09, 11:11 AM
  #39  
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Originally Posted by El Diablo Rojo View Post
Pcad f's up the ratio. He is the equivelent to ten RC idiots, he doesn't just drive the short bus, he is the short bus
Who can argue with this?
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