kensuf

I think Mollusk cracked up, or his account was hacked. He's replying to himself now just like pcaddy.

On topic.. vo2's today. Either tomorrow or Thursday will be 1x50', and then begins the taper before the state TT.

substructure

Practice crit tonight at Orr Rd. Hopefully the rain will hold out. If not, I'll do some intensity tomorrow morning.
This weekend will be a killer.

Road race Saturday then as many crits as I want to do on Sunday. Last year I finished 3 crits on Sunday. This year I have the opportunity to do 4 but may opt out. We'll see.

MDcatV

3rd week of a build period. 6x4'/4' this a.m. best vo2 workout i've ever had. each effort >115%ftp. historically i am around/below 110% for the last 2.

ldesfor1@ithaca

deathmarch today. 6x5x1's targeting 390. sheesh. I. Am. Scared.
25' TT tomorrow on the TT bike... targeting 310-320 which is about 10-20w higher than Saturday's TT. Hopefully my body keeps responding.

th + fri are recovery days, although friday will serve as a bit of a leg opener for Sat.

JohnKScott

Agreed. Heal well Crash.

Scummer

Tuesday night series today. I just want to not get dropped from the A group like it happened the last two Tuesday. Why do the 1/2/3's have to be so fast?

badhat

day two of rest week. spent yesterday afternoon tweaking my cx commuter for max comfort/relaxed geometry. this mornings commute - no cadence, no HR, just enjoyed the warmth and the earlier sunrise. legs recovering from a beating last week. planning one hard effort wednesday night (weather providing), and one short set of intervals friday before RR on saturday... other than that its all recovering commuting.

ldesfor1@ithaca

After continued studying of the classic text: "Periodization" by Tudor Bompa (this could easily be the next book for many of us to read after "Training Bible" and "Training..with Powermeter") the final 5 weeks of training before I peak are starting to appear in my mind.
I'll write more clearly in future posts, but suffice it to say I'm really trying to think about specialization, always asking:

-What are the demands of my A races?

Answer: back to back stage race weekends, where a 20-25' TT, and the ability to hang on long/long hilly RR courses will determine my success. Also, producing strong performances 3 days in a row will be key.

I'm seeing this pattern over the next 3 weekeknds:

April 24-25: back to back hilly 60mile RR's (considering a 20' TT on monday, but may be better off with an extra rest day...?)

May 1-2:
Sat: AM 45mile CR, PM: 25' TT (tempo power), on my own (this is a demand of CTSR; a CR and TT in same day)
Sun: 4.5 hours with some harder efforts very hour. ( CTSR also has a 91 mile RR on day 2)

May 8-9:
Sat: 56mile RR
Sunday: trying again for 4.5 hours... might do a crit in the middle to keep me sane.

after that, I'll unload from racing for a week, focus on a nice recovery period and some focused TT work, a crit, 1 fast GR to keep sharp and then

May 22-23:
sat: 46mile RR
Sun: 4-5 hour z2 ride

May 29-31: Killington SR!

June 5-6: Connecticut SR.

now, the tougher question is what do I do during the week? I'm trying to ballance some nice overloading on the weekends with just enough recovery to get some very focused LTP development done during the week while being fresh enough to kill myself on the weekends... hmmmmmm. Any thoughts, wisemen and women of BF's?

mattm

Stage race done this weekend, 1 hour easy spin yesterday.

First season "peak" done, now relax for a bit, then start ramping back up for the rest of the season.

ZeCanon

You talking Lee's ride? That's going to be my only non-recovery ride this week. Don't worry I'm sitting in this week though

Crash716

Rode into work today...with a friend in case i pulled a contador. Having looked online last night i didn't really exhibit any signs of a concussion so i decided to ride today. I have had several concussions and this time the only thing that made me think maybe was a bit of jumpy vision, no sickness, no headaches or loss of memory. ps..i am an EMT so i can self diagnose a bit.

So anyways, things went well. Sat on my teammates wheel at 28 for half and hour without working at all. We will continue with our normal television schedule at our earliest convenience.

The hip and knee are a little jacked though, there is no pulling up at all on the pedals and when i get out of the saddle my shoulder feels like it's going to come out of joint...so seated stuff. I don't have any races for two weeks so we'll see.

mattm

I don't know much about head injuries, but that seems a bit risky. Seen a doc yet?

jwible

The hills kill my VI. There is actually a 20 minute interval in there but the VI for it is 1.15

Peak 20min (236 watts):
Duration: 20:00 (20:37)
Work: 282 kJ
TSS: 37.3 (intensity factor 1.084)
Norm Power: 272
VI: 1.15
Pw:HR: 1.53%
Pa:HR: 2.9%
Distance: 6.923 mi
Elevation Gain: 327 ft
Elevation Loss: 390 ft

It starts with a 1 minutes 8-10% climb out of my neighborhood to a 1 mile rolling descent and then a couple of long rollers finishing with a 2% grade.

mollusk

I'm only at stage 2. When I start referring to myself in the third person you will really need to worry.

The end of the spring semester is the always crazy.

bostongarden

So true!!

JohnKScott

Cold virus going away nicely. Super fun 2 hour endurance+ ride on Saturday

Sunday felt a little relapsy. Especially tired.

Monday - 18 minutes of pure hell. 3x3x2 Peak & Fade Power Intervals. These are basically 2 minute WRI's. Chest felt a little tight on the first one. Hit a new high heart rate in a training session (180 bpm) on that. Subsequent 8 intervals chest felt better. I didn't feel 100% but got in a good session.

Today - off. Feeling even better. Yay

NomadVW 

3x10 @ 360 with Coach Troy. Literally... with Coach Troy. Our RAAM team will be shown in the next threshold session Spinervals DVD to come out Line up at the races to get an autograph on your copy of the DVD

Grumpy McTrumpy

are you doing a 4-man team for RAAM?

kudude

by "team" he means the car following him while he does the whole thing solo

badhat

yessir. my last chance to get in some pack time before first non-koppenberg RR this year. you doin deer trail or is there more rmccc action this weekend?

NomadVW 

We're an 8 man team. (https://www.team4mil.org) We're working to raise money for the Wounded Warrior Project, and we're hoping to score the first year's Armed Forces Cup. Right now it's us vs the UK.

ZeCanon

Last weekend of RMCCC stuff for me, at Durango. Enough working for teammates, I'm winning again

badhat

i'm just tired of gettin killed on training rides, looking forward to a nice mellow cat4 road race.

heh

kensuf

8x3' @115%. Final computrainer session of the 2010 season is in the books.

Psimet2001 

...still fat.