Greg180

Dude, where do you find the time?

Your discipline is impressive...

mike868y

Luucky. I'm got a science conference for school sunday and monday, and I'm sweeping bethel on saturday. Hopefully I can spin some laps at bethel, but it won't be a huge day. Enjoy your rides!

mollusk

8x5' today in gusty conditions (mid-50's F, 20 mph winds with gusts to upper 20 mph range). I do these 5 minutes "on" (a bit above FTP by "feel" because I don't have a power meter) followed by 2 minutes "off". I felt like a god with the tailwind going out. My form broke down badly coming back. On the way back in the "suffer meter" was pegged to "imminent hurl" a couple of times. I swear, the mental toughness you gain by grinding out the last 15 seconds is much greater than the physical gain by doing so.

During the warm up I felt a twinge in my left knee and almost bagged the ride. Everything feels good now and if there was any knee pain during the ride it was masked by assorted other pains of much greater magnitude so I didn't notice it.

euphoria

I did this on a just a little bit less self-talk (legs were pretty faded at the onset)

Exxon, my favorite dispensary of cheap coffee, had all sizes on sale for $1 even so 24oz. + 2 caffeine dispensers = overly ambitious antics. Ended up replacing the third hour with tempo with occasional spikes and hit the wall reeeeeally fast.

mollusk

If 35* = 35 F you earn the HTFU Merit Badge. (Somebody with the right skilz should create the icon for adding to the BF name, like the eagle and that other shiz.)

If 35* = 35 C (which I seriously doubt is the case), then BFD.

caloso

I did 7 sets of stairs in my building. It's a decent workout, particularly if you do doubles. Finished up with a few sets of box jumps.

procrit

I'm gonna grab a cup of joe before I leave for work and hit some vo2 intervals today... Probably 3-4x4', then hang up the cleats. Race weekend, I CAN'T WAIT MUCH LONGER FOR YOU TO COME!

fishmel

I have been trying to figure out when to start the ramp up in training with regards to doing more VO2 work. I felt like I started too early last year and it led to peaking before I really wanted. Last night I decided to do the main workout I do for cyclocross training, I call it The Interval (stupid but so what). Its basically 3mins at FTP level, straight into 2 mins at VO2 level repeat (no RI) until you die. The most I ever finished was 7.

Last night went well for 3'/2'x 5. 25mins, I broke down for @ 35secs, then went straight into a 14:30 interval to round it out at 40mins. PR'd the 40mins @331w Just thought I'd share another way to hurt.

kudude

3 hrs at some sort of endurance pace. It was raining this morning, so I went to the grocery store. Seemed to clear so I rode. After I got out of the shower it was raining again. I win.

Goal was just to get some miles in and keep some level of fatigue up. 198 TSS, ctl up above 80.

mike868y

84' on the rollers today (had to go to a dentist appointment = training time cut down). I did 6*4' vo2 intervals, then 15' tempo. Know that I have a floor pump, I verified that my tires were at 110psi before riding, and the difference it makes on the rollers is insane. I'm going to need to use my resistance unit or vo2s from know on, I couldn't quite get the resistance I needed for good vo2 intervals.

euphoria

I've never used rollers but couldn't you keep the psi on the downlow for more resistance?

kudude

sure or put a towel under one of the drums. or a mag resistance unit

ldesfor1@ithaca

fail.

only got 1:45 before it got too dark for safety. Legs felt fine at z2. Anything higher felt like poo. Yesterday's vo2 work is obvious to my legs. But honestly I just kinda wussed out on this workout. I could have riden the last hour in the dark.

In the future this workout should be done on the TT bike.

mike868y

Yea you could, but I have a mag resistance unit, so its easier than deflating the tires.

silversx80

OK, so an unintended rest day today. My leg is bleeding quite a bit more than I expected. I'm also not riding into work tomorrow as I had planned.

The new plan is lots of low-intensity hours over the next 4 days. I'm shooting for 10-12 hrs of zone 2/3 stuff (2 thurs, 2 fri, 3-4 sat, 3-4 sun). No more than 20% time in zone 4 or up.

ldesfor1@ithaca

35 F.

actually was 33F with 20-30 mph gusts. Never really rained, though! NIce!

fordfasterr

My legs are still fried from yesterday's zc intervals so I took it easy tonight with a mix of SST & sub-LT work...


here you go:

3-3-2010-easy-sst-lt.jpg

Hida Yanra

can't be avoided any longer -
rollers here I come.

ZeCanon

60˚ and sunny today and tomorrow, and I don't have a road bike. Goddamit. TT bike again...

ZeCanon

Wait, just found a bike to borrow. Aluminum cervelo with Campy. My brain is going to get so confused by the campy. But whatever, it's a bike.

Going to ride it tomorrow and Friday, dial it in, and win on it Saturday. You hear that lady luck? Capiche?

kudude

you won't think twice about the shifting.

go win

ridethecliche

Campy shifting is actually the most intuitive.

The triggers move in the direction of the derailleurs, i.e. push in the direction you want the chain to go, and the front trim is beautiful. And I'm saying that as someone who loves DA 7800.

jonestr

Did my ZECs on the trainer today. I bumped my FTP down to see if I could make them work and changed my warm up to 10min of Z3 with 1min of Z4 at the end followed by 5min of rest before the real work started, and voila. 5 sets of 5min with all intervals at around 290W. Felt pretty good, but I think I am going to do 2x20min and STUCI until I do another test to get a better grasp on my FTP as the reduced number I used does not make a ton of sense based off of my recent numbers, lack of V02 and anaerobic work, and my historic tendency to power flatline over 10min. Perhaps doing these outdoors might make more sense, or the fact that these are my first significant efforts above threshold this season maybe the issue.

Anyhow, I will get a better handle on my FTP this weekend in the 20km TT on saturday.

Apus^2

I have a CTL of 15. Woohoo! My legs feel like crud though--I need to get a TV in my shed so I can actually do some SST on the rollers/trainer rather than only intervals. Mebbe I'll take the bike out for an actual spin tomorrow now than I'm able. Spooky thinking about it. Regardless, I'll be on the road this weekend.

badhat

fever broke yesterday afternoon, was dizzy with intermittent chills most of the day but i'm feeling a-ok today. took the day off work on the advice of my doctor (dad) anyway, so now i'm just sitting around bored, rehydrating (lost 3 pounds this week). i might go out for a half hour/hour spin this afternoon just to get some circulation going. tomorrow i'll do some efforts and make the final decision on saturday.