Training Status??? (II)
#6451
RustyTainte
Join Date: Jul 2005
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#6452
Draught
Join Date: Jul 2005
Location: Georgia
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First group ride of the year for me. Showed up at the shop and three other guys were there. That's it. It's supposed to be an A / B / C Saturday ride with about 30+ folks. WTF?
Anyway it's my first time on the route so I have no clue where to go. The one guy who knows leads us out. First climb and I'm hanging back spinning 150 watts and getting cold. This ain't gonna cut it for the end of a build week. Then on the descent one other guy and I pick it up and maintain our pace up a hill. The other guy that wants to push the pace has been living in DC for 4 years and doesn't have a clue to the route either. We just keep swapping out with each other and then wait at the intersections.
We get on a freshly paved section of road and at the end nobody has a clue. Turns out the arrows were paved over and the one guy who knows the route isn't sure which way to go. We go right. 15 minutes later we stop, I look at the 705, find the bike shop on it and set it as the destination. We backtrack the last 15 minutes, work our way towards a four lane highway, and eventually find our way back to the shop.
About 2.5 hours of something resembling a ride.
At the shop we find out that all the regulars are on a 'Shamrock" ride about 20 miles away with a few hundred other folks.
C'est la vie.
Anyway it's my first time on the route so I have no clue where to go. The one guy who knows leads us out. First climb and I'm hanging back spinning 150 watts and getting cold. This ain't gonna cut it for the end of a build week. Then on the descent one other guy and I pick it up and maintain our pace up a hill. The other guy that wants to push the pace has been living in DC for 4 years and doesn't have a clue to the route either. We just keep swapping out with each other and then wait at the intersections.
We get on a freshly paved section of road and at the end nobody has a clue. Turns out the arrows were paved over and the one guy who knows the route isn't sure which way to go. We go right. 15 minutes later we stop, I look at the 705, find the bike shop on it and set it as the destination. We backtrack the last 15 minutes, work our way towards a four lane highway, and eventually find our way back to the shop.
About 2.5 hours of something resembling a ride.
At the shop we find out that all the regulars are on a 'Shamrock" ride about 20 miles away with a few hundred other folks.
C'est la vie.
#6453
Senior Member
About 3hours with a few teammates. Absolutely insane. 40F heavy rain, heavy winds. First two hours weren't bad, last hour we were all suffering. I was shivering for 60+min nonstop. Not to mention one of the guys got a flat about 5mile from where we started and the other guy's crank arm fell off about 2.5miles from home. Cycling gods hate us.
Overall a good week. 13+ hours and I hit all my workouts, plus a race and two days of endurance.
Overall a good week. 13+ hours and I hit all my workouts, plus a race and two days of endurance.
#6455
coffee-stained punk
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About 3hours with a few teammates. Absolutely insane. 40F heavy rain, heavy winds. First two hours weren't bad, last hour we were all suffering. I was shivering for 60+min nonstop. Not to mention one of the guys got a flat about 5mile from where we started and the other guy's crank arm fell off about 2.5miles from home. Cycling gods hate us.
Overall a good week. 13+ hours and I hit all my workouts, plus a race and two days of endurance.
Overall a good week. 13+ hours and I hit all my workouts, plus a race and two days of endurance.
#6458
Banned.
Join Date: May 2006
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TT today...9th place in 40-49 at least 4 of the best masters TT'ers in the state were in front of me so I'm pretty pleased..aimed for 270w ave hit 271w going to move my FTP up 10w as well. Wish I had had time to pre ride the course I definitely left some big time out there just not knowing what was coming at me..I hit a big pot hole about 8min into it and lost my water bottle, and wheel magnet..also my rear brake moved up against my wheel on the left side...I missed 7th place by 10s...bet that brake cost me that much time!!!!
#6459
My idea of fun
Join Date: Jun 2006
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After getting off the meds, my threshold power seems to be around 315-318. 4.1w/kg is not killer, but that's a lot better than I had feared it had dropped to..
#6460
meow
Join Date: Jan 2008
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TT today...9th place in 40-49 at least 4 of the best masters TT'ers in the state were in front of me so I'm pretty pleased..aimed for 270w ave hit 271w going to move my FTP up 10w as well. Wish I had had time to pre ride the course I definitely left some big time out there just not knowing what was coming at me..I hit a big pot hole about 8min into it and lost my water bottle, and wheel magnet..also my rear brake moved up against my wheel on the left side...I missed 7th place by 10s...bet that brake cost me that much time!!!!
#6461
Killing Rabbits
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Crappy weather this morning so I watched a movie on the compuwizzer in erg mode at 170W with some mild WR flavor to break the boredom (320,320,300,280,300,320,320).
Kept it easy because tomorrows workout is important.
Kept it easy because tomorrows workout is important.
#6462
meow
Join Date: Jan 2008
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I did see someone from Threshold, but, I didn't really get any names; I caught the group as they were turning onto Greendale.
I rode 25' at 167ap to the start. I was dropped just before Charles River Road -- when I said "early," I meant early . For that stretch, I have 15' 208ap 20.4mph. (I'll have to figure out later why I was popped; maybe I am just not that fit yet.) Then for the last 1hr 51' 152ap with, as I eyeball the data, a pretty steady drop in power the colder my fingers became. I could have stopped after 1hr 30' or so as I actually passed by my street, but, I wanted to get in some miles, and, I wanted to help someone who caught up to me and didn't know his way back to the start, get back to the start.
Now, I am off to the elementary school auction fundraiser with buffet dinner and open -- so my wife says -- bar. I'm not racing tomorrow
#6463
Senior Member
Join Date: Jul 2006
Location: chicago,Il
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Question:
We've all had crappy work weeks that severely limit our hours. After two or three days off the bike everyone recognizes that there is a "return to workout" shock on your body. (unless you've already got tons of hours under your belt)
This week I was able to do Ze's 6x5' intervals on tuesday and I was only able to get back on the bike today. I was planning on doing 3x20s @90-95% but I was hardly able to maintain the first interval and dropped it after 7'. So, I rode tempo for 10-15 min and tried a single 20' @ 95%. Those 20' were e'ffing killing me.
Two weeks ago I was doing 2x20's at 100% FTP and my PE was dropping weekly. Today PE was through the roof.
Did I regress? or is this just "return to workout" shock?
We've all had crappy work weeks that severely limit our hours. After two or three days off the bike everyone recognizes that there is a "return to workout" shock on your body. (unless you've already got tons of hours under your belt)
This week I was able to do Ze's 6x5' intervals on tuesday and I was only able to get back on the bike today. I was planning on doing 3x20s @90-95% but I was hardly able to maintain the first interval and dropped it after 7'. So, I rode tempo for 10-15 min and tried a single 20' @ 95%. Those 20' were e'ffing killing me.
Two weeks ago I was doing 2x20's at 100% FTP and my PE was dropping weekly. Today PE was through the roof.
Did I regress? or is this just "return to workout" shock?
Last edited by slim_77; 03-13-10 at 05:54 PM.
#6464
Banned
Join Date: Sep 2005
Location: Santa Barbara, CA
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100 mile hammerfest today. My computer read a little short but other had closer to 100. It wasn't very hilly at 5-6k of gain, just a few medium climbs and a bunch of rollers. It was crazy f'ing windy and we started with about 60, only about 10 left when I got dropped and the lead group of 3 finished in 4:18. I dragged my ass solo in for 30+ miles and finished in 4:31. Pretty sure I was the only 3 left when I got dropped, everyone else who finished before me was a pro or 1.
That was by far the hardest I've ever worked on a bike. Averaged 800kJ/hr for the first 4 hours and then the last half hour was mostly downhill with a tailwind. I lost the group when a gap formed a few riders ahead in a massive crosswind and I just couldn't bridge.
Entire workout (211 watts):
Duration: 4:31:54 (4:33:23)
Work: 3439 kJ
TSS: 304.7 (intensity factor 0.82)
Norm Power: 238
VI: 1.13
Distance: 96.803 mi
Elevation Gain: 6823 ft
Elevation Loss: 6768 ft
Grade: 0.0 % (55 ft)
Min Max Avg
Power: 0 770 211 watts
Heart Rate: 81 186 157 bpm
Cadence: 17 128 92 rpm
Speed: 0.2 48.4 21.3 mph
Altitude: -9 1554 460 ft
That was by far the hardest I've ever worked on a bike. Averaged 800kJ/hr for the first 4 hours and then the last half hour was mostly downhill with a tailwind. I lost the group when a gap formed a few riders ahead in a massive crosswind and I just couldn't bridge.
Entire workout (211 watts):
Duration: 4:31:54 (4:33:23)
Work: 3439 kJ
TSS: 304.7 (intensity factor 0.82)
Norm Power: 238
VI: 1.13
Distance: 96.803 mi
Elevation Gain: 6823 ft
Elevation Loss: 6768 ft
Grade: 0.0 % (55 ft)
Min Max Avg
Power: 0 770 211 watts
Heart Rate: 81 186 157 bpm
Cadence: 17 128 92 rpm
Speed: 0.2 48.4 21.3 mph
Altitude: -9 1554 460 ft
#6466
Senior Member
Join Date: Feb 2006
Location: Newton Ctr. MA
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100 mile hammerfest today. My computer read a little short but other had closer to 100. It wasn't very hilly at 5-6k of gain, just a few medium climbs and a bunch of rollers. It was crazy f'ing windy and we started with about 60, only about 10 left when I got dropped and the lead group of 3 finished in 4:18. I dragged my ass solo in for 30+ miles and finished in 4:31. Pretty sure I was the only 3 left when I got dropped, everyone else who finished before me was a pro or 1.
#6467
Senior Member
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Finished my second workout for the day. supposed to be 2 x 20' TTs. I only did one.. but my average speed was good. 23.4 mph avg on my road bike in the drops.
Total for today: 4.5 hrs 77 miles - longest day in probably ~2 years I think.
Tomorrow will be 3 hrs pre-riding FSR.
Total for today: 4.5 hrs 77 miles - longest day in probably ~2 years I think.
Tomorrow will be 3 hrs pre-riding FSR.
#6468
Senior Member
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2:45 today. 5' rain intervals (nice an sunny with spotted rain). Really just Z 2/3, 640W max, ~2,200 kJ, 225W avg.
#6469
Making a kilometer blurry
Ok, tonight my ankle felt stable enough to get back on the trainer. 45 minutes of endurance pace and no ankle pain. It was enough to get some endorphin flow going and knock the funk out of my attitude. Thanks again for the trainer loan EDR.
#6472
Elite Fred
Join Date: Aug 2005
Location: Edge City
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That was not the way to spend a week off for bike racing, but it was a very great week off. I don't get "hot tubs looking up at redwoods" where I live.
#6473
RustyTainte
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1x20 SST, 8x5 @ 105% w/ 1min rests. 2hrs on the trainer.
#6475
RustyTainte
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I had to decide the night before what to do since I was training early. We had a storm roll through late so I decided to keep it indoors and train hard. I was glad I made the decision. This morning it was a bit chilly, dark longer (time change), and still nasty out.