waterrockets 

Hill repeats with EDR and some others today.
4x5': 377W, 383W, 357W, 400W. It's really good to see one of these hit 400W again.

Last night I did 3x10 lunges with two 55 lb dumbbells again. That, combined with my VO2 intervals yesterday made today a little rough. I'm ready for my days off now.

Good seeing you at lunch EDR, and nice work out there

El Diablo Rojo

Yes it was good that you didn't kill me...man I've got some work to do!

The first one was good at 389w but the next 4 were way off and the last one was really off.

substructure

Fartwad! The team training ride was pushed back several hours because of the weather. It's understandable, but I won't be able to make it now.
Oh well... Plan B: Join a different team ride. Plan C: (LSSR) Long Slow Solo Ride.

mollusk

3 hours. 40's F, overcast, breezy, some rain. I got to get me some shoe covers.

silversx80

Legs are still shot from Monday's weights. Over did it way too much to where I could barely walk on Wednesday. Haven't done chit since Tues evening. I may do a recovery-pace spin on the trainer tonight, or just toss back a few winter-brews. Tomorrow probably won't be the club ride since I don't think I could even keep up with the back group. If solo, it'll be an easy pace for around 3 hours. I should be completely recovered by Sunday, so a 4-hr ride is planned. I may get with the club, but probably not.

ridethecliche

Just spent 2 hours in the gym.

20 mins stationary bike.
Misc core/back work.
3x10 bench press with 125lbs. Took it light due to shoulder.
3x5 pull ups slash chin ups.
3x5 squats at 125
1x5 squats at 135

Other random crap. Time for a weekend out of the gym and hiding in my thesis carrel. Not doing much work today. I need a little break.

ridethecliche

Get on the trainer for 30-45 mins easy spin, then throw back a couple of brews. Your legs will feel much better in the AM.

Also, you need to go with the lighter weights when you first go into the gym. I.e. if you can't do everything 3x20, they're too heavy. You'll be fine the next time you workout, but the first workout 'sore' really sucks.

AlexTaylor

Got diagnosed with Asthma last week.

Apparently I've had it for around 20 years and just always thought that I was crap. Started taking the medication.

The result?

20% increase in power after only 5 days...

It's freaking awesome!

It feels so nice being able to breath properly, I can't believe how I've been living for the last 20 years!!!

waterrockets 

Yeah, I had asthma in Denver and the albuterol made a huge difference. I really don't have problems here unless it's down in the 30s and dry. Congrats!

grolby

That's fantastic! Just goes to show you the difference that it makes to really know the status of your health. Like the doc telling me two years ago, "Hey, you have flat feet," (though it turns out that, technically, I don't). Or this Monday, hearing "Your right leg is significantly longer than the left." It can be surprising how easy it is to miss these things.

silversx80

Yeah. 45 minutes on the trainer @ 80-85 RPM followed by some CoD MW2 and a few Sam Adam's Winter Lager sounds like the ticket

The weights were relatively light, but I went absurd with the reps. My thinking was exactly not to go too heavy since I'm trying to lose quite a bit of upper body mass. Oh well.

mike868y

Ugh. Just got home from 165 minutes in sub freezing temps. It was stupid. I got lost, almost died on some ice, my bottle froze, and I couldn't feel my hands. Had to get picked up because it was dark (totally underestimated how much speed the cold robs). I'm down riding in anything less than 35F. Hopefully it gets warmer though as 2+ hr rides on the rollers are hell. I'm kind of mad two, because I really want to try out the new Mr. Crud fenders when they come in, but it's just not worth riding when it is this cold.

Followed it up w/ my arm/core routine in the comfort of my nice warm home

ZeCanon

Two is a number.

But anyway. Done 1:40 on the rollers. Watched the movie "Pro" about philly week a couple years ago. Pretty good. I usually shut it down on the rollers after an hour or so but it was good enough to keep riding.

Ended up doing 2x20 at 270w (well under LT, I'm not "pulling" yet) and then finished off the rest just chuggin away at about 235-240. Felt good, but I can't wait to get back outside. Hopefully Sunday...

mike868y

I feel like have a power meter makes a huge difference on the rollers. I am terrible at judging roller efforts to road efforts and I always feel like I"m going too hard or too easy.

ZeCanon

It definitely gives you something to look at while the seconds tick by once every five minutes or so.

Flatballer

planning 100 miles tomorrow, since I need the hours this weekend, and Sunday will be raining and have football, while Saturday is dry and no football.

Hopefully some teammates will come, but I'm not expecting any.

ZeCanon

Shame them into it.

silversx80

If you're out near Chatham Co. I'll wave at you as you pass me.

Grumpy McTrumpy

do you need a TUE to race in the UK using this medication?

Grumpy McTrumpy

One of our club members is in that movie. Mike Jones. He quit the pro racing scene and stopped riding all together. Last season was his first time back on the bike in a few years. He was in the breakaway at Philly. He also led the attack on the wall the last time before the peloton caught them.

El Diablo Rojo

I love Pro, one of my favorite cycling flix. The best scene is when Horner is eating the cheeseburger.

Apus^2

Boob is fixed. Left side of my chest looks like a cyclist, right side looks like a bodybuilder.

ridethecliche

Cyclists really are idiots...

Why would he eat a friggin' cheeseburger?

He was in philly! Cheesesteak ftw!!!

mattm

5-min hill (6-7%) repeats at ~1.0 IF - 272w, 279w, 273w, 278w, 275w, 269w, 252w. (67kg)

By the 7th one the legs started to hurt - cool. 32F outside, not cool.

kudude

2 hrs in the fog/wet today, and I figured something out. If you come in and are cold, instead of the freezing feet shower, do 20 minutes on the rollers (after stripping down). THEN hop in the shower. More riding, and you're only on the rollers for 20 minutes