ridethecliche

Pull workout today.

Built around deadlifts and rows. Tried good mornings. Good stuff.

Gonna be sore tomorrow. I like that I can hit my upperbody hard in less than 4 hrs a week. Can't wait to start this in earnest next week. I'm at like 158ish lbs right now. haha. Awesome!

Gonna hit up the exercise bike on sat and sun for 30-60 mins depending on how my knee and hip feel. Spinning easy made both feel better.

Rich,

Break them up into intervals of sorts. Throw some tempo intervals in there, some vo2 work, etc etc.

mike868y

How is the knee feeling? You going to be able to race this season?

slim_77

Tough work week. Good training week, so far.

I've got a nice long ride in tomorrow morning.

Sat: Solid 3 hrs base-tempo.
Sun: 3 hrs commute (total)--four hour break between sets. Man, I'm really excited to ride the road bike.
That will bring my total hours up to 12. Not bad.

umd

Like RTC said, break it up into some kind of intervals. If for some variety if nothing else. If you don't have any particular goals in mind, you could pick up one of those workout videos.

bostongarden

Happy that I was able to ride tonight and that I rode every day this week while teaching an entire semester course in 5 days Hoodoggy. Although, I was a bit wiped out, I decided to just follow my nose and at least do something tonight on the computrainer (and live to ride another day):

11' 40" 125ap warmup
4' 00" 261ap,
1' 00" 102ap
1' 30" 253ap
5' 30" 200ap
2' 00" 263ap
1' 50" 207ap
3' 00" 246ap
5' 00" 97ap

Wow, it's January 15!!

ZeCanon

Shootout tomorrow. Nice end to a 40 hour camp. I'm tired as hell, so it's gonna hurt!

I'll be there in a CSU jersey and trade team shorts, say hi if you're going to be there.

vladav

graphs

vladav

40 hours!? - please tell me that was a 2 week camp

getting slower & fatter sitting here waiting for graphs...

RichinPeoria

thanks for that rtc & umd

Ive got one that came with our Cyclops. Ill give that a try. Today there is alot of soccer (football) Ill get to choose from when I ride. Being a numbers guy ( Ive got an EE and an ME) I really need to have some way to measure what Im doing.
What would be cool is if I had a PT or one of those crank sets that measures power. Then I could create a "road load" file on my training route and replicate it on a trainer.

45suited

A hard 3 hrs yesterday off road on the cross bike. Going to do 3-4 hr group ride this morning. Puts me at 13-14 hrs for the week. One more week of base and then its time to up the intensity. First race is the first weekend of March.

substructure

4hrs today. I hated the first part of the ride. I really wanted to turn around and go home. But I stuck with it and by the end I started feeling good and we started hitting some steady tempo. But one gent was in a really bad spot so we had to wait a lot. No worries though. I needed it.

Twice we were passed by other group rides today. That hasn't happened in a long, long while.

Nate552

I love it when that happens.

ldesfor1@ithaca

After hill repeats thursday, 2 hours of tempo yesterday, to day was a 3:45 endurance ride with 17! teammates. SSOOOOOOOOOo nice! weather was in the low 40's and it was the best day on the bike in a month.


Entire workout (232 watts):
Duration: 3:45:37
Work: 3103 kJ
TSS: 203.5 (intensity factor 0.74)
Norm Power: 259
VI: 1.12
Distance: 66.883 mi
Min Max Avg
Power: 0 713 232 watts
Cadence: 29 141 91 rpm
Speed: 0 36.8 17.9 mph
Pace 1:38 0:00 3:21 min/mi
Hub Torque: 0 497 94 lb-in
Crank Torque: 0 1025 222 lb-in

RichinPeoria

+1.25 hrs on the rollers

substructure

Yeah, I was able to start drilling it a little to see who could hang on. I love the local guys I ride with. They're a really good group of guys my age. My only problem - and this is selfish a bit I know - is I need to be worked over more. Not be the guy working them over so much. Don't get me wrong, they'll put me in the red a few times. But the only time I get drilled is when I drive an hour away.

I wouldn't ask for better friends though. These guys have good heads on their shoulders and will help you when you're in trouble.

Jynx

Just finished Sufferfest Fight Club. I love these movies he puts out.

txvintage

Last set of knee injections were yesterday, now the six week wait and continuation of Zone .05 JRA. Headed out in the drizzle to try and get some seat time. It sucked.

Nate552

There is a local kid from my town that just signed with the Garmin developmental team. When he shows up on our group rides I know he has to feel this way. No one can make him hurt. A few months ago we were the last two left after everyone else dropped off. All I could was hang on and finally he looks back over his shoulder and says, "I'm sorry, but I have to get some hard work in now." He then rode me off his wheel. The most polite thing anyone has ever said to me before dropping me.

txvintage

Sounds like a nice kid. I think I hate him anyway.

Flatballer

3 hour group ride. It was pretty fast, I had fun, I won a city limit sprint (uncontested).

Remembered how to ride in a group again. Took me a minute, but 10 miles in I was comfortable again. IF was .925 for 3 hours. Total TSS of 250. It was awesome.

45suited

3.5 hrs with some climbing (4k total) and I am shot. Rest day tomorrow.

mike868y

I did about 45 miles with some teammates. Good loop with some nice climbs. I felt good for the first half, but died on the second half. So much stuff wrong w/ my bike. FD is overshifting, lost the front ziptie on my cruds so they were getting pulled into my brakes and dragging real bad...ugh.

ridethecliche

Heading to the gym to do some light weights and get on a stationary bike for 20-30ish mins depending on how my hip/knee feel.

I think the cortisone shot is starting to take effect. With that and some ibuprofen, I don't feel like I'm going to fall over when I walk...

Knee isn't terrible, but my hip's been acting up.

No racing for me this season. I'm hoping I can start riding a few times a week to get some base level fitness back in march/april. I.e. 2-3x a week for 1-2 hrs easy easy easy.

That is if my knee and hip allow. Gonna lift till then.

I'm honestly more worried about what I'm doing next year at this point, but boy do I miss riding a real bike.

txvintage

How many days since the injection? Don't rush it, you can do more damage than good if you work a joint too soon after one of those.

milliron

1hr on the rollers. 12x 1" zone 6 intervals with the rest of the time at zone 2.
https://milliron.org/hosted/20100116_intervals.PNG

I have a hard time mentally doing longer and easier intervals.

/shrug