andre nickatina

Century on Sunday, core work Monday, 75 miles today. Rode with my friend for awhile and drafted him while he did 2 minute flat all-out efforts, then practiced a few sprints, rode to the bike shop @ mile 40, ate a PBJ and refilled my water bottles, and then finished the rest of the ride.

First cat 3 road race is coming up this Saturday...

ldesfor1@ithaca

status: in limbo, baby!

Legs were feeling trashed from yesterdays 40' @ 60rpm (and 112%) upon waking. RHR was OK @ 42BPM (37-39 BPM is "rested")

Commuted to work and the legs were feeling supple.... hmmmm. One of those moments where if I were Pro, I'd have gone for a nice 5 hour spin out to the deep burbs before the snow hits us here in Boston. But, alas a Pro I am not. So I sit here waiting for my first client to come in and start my work day. I predict a early release due to the impending snowstorm and some time to kill... sadly the trainer is not my idea of fun. what to do... wish I were Pro/unemployed, I think.

So I contemplate a ride indoors OR a rest/lifting day and some LT work tomorrow followed by a LONG ride friday, solo.

Maybe I'll set up the TT rig and put that on the trainer and get my position a bit closer to "dialed".

In other training news, I lost 4 lbs since yesterday. very, very strange. Under 190, again after being over 190 for like 5 weeks... not too excited, yet. Still fat.s

-L

bostongarden

Fwiw, I just got myself out of a 2-3 week stretch where I had "not typical" -- as I have a worn out left hip -- pain in my hip, knee and shin. I finally focused on proper alignment and stroke and, voilą, I got back to "normal" in a matter of days. Perhaps that sack of weight, or something else, threw you off your usual mechanics. Good luck.

bdcheung

2x30' crisscross/over under intervals last night, both averaged 4w/kg

waterrockets 

Sounds like you need to attack more.

rumrunn6

biked yesterday; swam today. every month has it's own challenges. getting in the pool on snow evacuation days are a challenge. of course the snow is soooo ... over-hyped ... yeesh

silversx80

Nothing this morning. Woke up, got out of bed and my right knee felt squishy. Promptly remedied by laying down for another hour of sleep.

The knee still feels off. I think it's from a few max-efforts on the trainer last night (high gear, low-cadance start to full effort, twice). Still debating this afternoon, but I think it's still in store for 1.5 hrs on the rollers @ zones 1 and 2, with maybe 10-20 minutes in z3.

badhat

i just mean that ive gained two things as an all weather all season commuter in colorado and chicago for the past 8 years: basemiles, and the will/stupidity to ride though just about anything.

my favorite event here is mt evans and i almost always luck out with good weather, i secretly fantasize about showing up one year for the race and having it be as bad as it could possibly be without getting cancelled. my kinda race.

anyway this morning was 13-16 degrees depending on what source you trust. back on the roadie after 2 days on snow knobbied cx bike. was shooting for cadence (90) and tempo (low z3) and did pretty well. supposed to warm up considerably today. hope it does, this afternoon is supposed to be my lofirst long ride of the week.

johnybutts

scale said 171 today... 1 more lb until my "goal" weight.

I picked 170 arbitrarily, not really thinking I could hit it, but to be honest, I don't see why I can't go further if my body is willing.

How do you choose your "goal" weight? - Just based on experience of going too far? or do you pick a % BF? or something else?

silversx80

Substructure made a comment to me when I asked a similar question. I'll see if I can find it.

waterrockets 

I kind of felt it out. I know what I weighed in high school, and I wanted to be w/in 5 lbs of that. In the end I decided to just eat smart but still enjoyably, and see where I ended up. 174-176 seems to be my happy place. (6'4")

rumrunn6

goal weight? ugh. my trainer says my goal weight is 195 ... yeesh. I got down to 206 in 2006. I'm currently 225. last summer I got down to 214 and looked great in a bathing suit. I think your physique and appearance are more important than an actual number

although now that I realize what thread I'm in, I guess you guys just want to be as light as possible and still be strong enough to ride hard, huh?

jwible

WR, inquiring minds want to know. At what RPM are you pushing for your 700 watt 1min efforts and also for your peak sprints? Just curious.

badhat

in 2002 when i first started riding/working as a messenger i went from 200 down to about 150 (5'10), then i started lifting weights a bit and leveled off around 160-165 for a while. last couple of years i've hovered between 160 when i'm disciplined to 180 around the holidays. i used to lose and gain very easily but i am finding as i get older, the losing part is harder, which was part of my motivation to train and race. i was up to 185 around the holidays (my worst in many years, despite 10K miles last year) and i'm already down to about 170 with an eye towards 160-165 by march, which is the start of my first build period and the point at which i feel like significant deficits would be a bad idea.

silversx80

... God, I wish I could get down to my HS weight. I was 155 in the winter, 150 during CC season and 152 during tennis season (5' 10.5"). I became a gym-rat in college, which put 25-30 lbs of mass on my frame. Haven't been to the gym since mid-December, so I'm hoping that I can reach the upper 150's. Weighed in at 174 this morning... making progress at about a pound a week.

kudude

thanks for the encouragement and fresh perspective. You're probably right. It also may not have helped that I had a light battery on my top tube. When I'd stand it would hit my knee. I was consciously/subconsciously attempting to prevent this. May have also caused a hitch in my stroke.

If I did that I'd be 6', 147lbs and I'm guessing my bench would be back down to ~95lbs.....

waterrockets 

I start them at about 95 rpm and hold 95-110 throughout.

Peak sprint power seems to come at about 110, and I take regular sprints on up to 180 or 200 if I get going that fast.

mike868y

that's been the hardest thing for me too. I originally wanted to be at 120 (I'm small), but it is just not working out. I can get there, but holding it is tough. I'm now thinking 125 is a more realistic weight.

substructure

SST tomorrow. Maybe one long 60 min effort.

El Diablo Rojo

It was 32 outside and I am a wussy so I rode the rollers.

40min at tempo then 4x3x3 at 300w then low tempo 40min 10min cool down. Legs were not good at first really felt heavy. One thing that is different this year is that when my legs feel like crap at the beginning they get better the longer and harder I push them. I putting this in the 'good thing' column.

mattm

BMI is one place to start - you want to land somewhere in the "Normal" range, and not in the "Under/Overweight" categories.

El Diablo Rojo

BMI is useless, according to it I should have a normal weight range of 129-172lbs. I've pick a goal weight, this year for Ft Davis it will be 143lbs. At some point I will see some drop in power and that will be where I stop losing weight. Last year because my health was so f'd up I stayed around 148 all season. Keep in mind that I'm 155 if eat reasonably well and don't work out so getting down to +/-145 isn't that hard.

johnybutts

Ft Davis an A race for you? I'm thinking about heading out there, but it will depend on when my finals are for that term.

El Diablo Rojo

In my mind it's the only race. I'm not sprinter, and I'm not going to grind you into a pulp on long flat sections but I do up pretty good...the longer the better.

jwible

I have such a respect for you strong guys.

4x5 today above my lowly FTP.
250
253
246
244

And it was everything I could do to finish the last one. I'm weak now. I know that much, but I'll keep pushing. Endurance tomorrow. AR on Friday. TT on Sat.