Grumpy McTrumpy

you hope so because you are tired?

waterrockets 

Very nice

I've always found that my fitness is what it is. Your 5.2W/kg isn't some fluke. It was accurately measured and your body produced it. That's the kind of performance you can expect (tempered with prior efforts, etc).

Wuss.

Line up a 1125211 pyramid and see how you feel this afternoon.

waterrockets 

Very nice

I've always found that my fitness is what it is. Your 5.2W/kg isn't some fluke. It was accurately measured and your body produced it. That's the kind of performance you can expect (tempered with prior efforts, etc).

Wuss.

Line up a 1125211 pyramid and see how you feel this afternoon.

MDcatV

correct.

i be wuss.

Grumpy McTrumpy

so get lazy and wait for supercompensation

MDcatV

sha zam!

honestly, i'm somewhat conversant with but new to wko and the performance manager chart. although i've used a powermeter for 3+ yrs. now, i just started using wko this year. i'm currently training with the 3 weeks on/1 week off cycle and seeing where the #s fall. i just completed a 3 week build and have accumulated some fatigue, i think the #s correspond with that.

Apus^2

Hung with the Pizza Ride just fine last Thursday. Positioning was key. 30 min NP/AP was 341 watts/266 watts. No rides Friday/Saturday--Friday was wife time, Saturday was a lazy rainy day. Sunday was 4x4.5 min @ ftp, 3x3min @ 120% ftp (first VO2s of the year, I remember what that pain feels like now, but they were doable), 3x10 @ 90% (these were painful to grind through). I alternated ftp and VO2 intervals. Ended up with 2.25 hours, 230 watts AP, TSS 163. That was a good workout. I'll have to do it again.

8 hours on the week with 622 TSS.

Grumpy McTrumpy

I suppose you could test after the rest week, or see how your races go.

kensuf

I use GC, so the terminology is a little different and the methodology may be a little different, but my ATL was 123, CTL was 94, and TSB was -33 at the end of Saturday, but I felt pretty good.. I'm now on a 3 day break with plenty of couch intervals, fluids, and stretching before I get back on the bike to get ready for the TT on Saturday.

MDcatV

turkey hill country classic on saturday. 6x up the gamber wall should give me something to work with.

Grumpy McTrumpy

I was thinking of doing that one, or Addison. Decided not to race saturday since Hollenbeck's is Sunday and I don't feel ready for two days of hill racing in a row.

MDcatV

turkey hill really isnt that hilly.

it's got a series of rollers to a flat finish, and the "gamber wall" is really steep but probably less than 300M long.

the 3/4 race only does gamber 2x, which sloughs folks off the back but doesnt really cause that much of a selection.

you should do it, there's free ice cream!!

Grumpy McTrumpy

still, Hollenbeck's is all about FTP/weight. I want to be super fresh for it, if possible. (300m nutkickers at 20% are the best way to hurt the heck out of me. had to do one of those 6 times at Mt Joy)

at Hollenbeck's the principal climb is ten minutes plus if I remember correctly. No attacks necessary. Just wait until you are in a small group, or OTB.

badhat

i took two full days off this weekend.

was sort of an accident, as my race was cancelled on saturday. but then i felt good after resting, then sunday felt like what the hell, i havent had a day off the bike in three weeks, i'm wrapping up a rest period before starting peak, why not double up on the recovery days.

i got sorta anxious and moody but today i feel ready to dive in and i'm glad i did it. legs were like concrete this morning but i'm sure i'll be great this afternoon for some hill repeat 3x20s.

waterrockets 

Lunch ride today: a training partner has hired a local coach and we did his workout: three sets of 3x1x2 with 5' between sets. That's a damned tough way to get back into 1' intervals for me. I paced myself a bit going into it, with 624W on the first one and 474W on the ninth. Toughest workout I've done in 6 months. Legs are trashed. Still feel like I'm going to puke. Blew my sinuses out so my breathing sounds like like someone blowing into a mic.

Gah

waterrockets 

Lunch ride today: a training partner has hired a local coach and we did his workout: three sets of 3x1x2 with 5' between sets. That's a damned tough way to get back into 1' intervals for me. I paced myself a bit going into it, with 624W on the first one and 474W on the ninth. Toughest workout I've done in 6 months. Legs are trashed. Still feel like I'm going to puke. Blew my sinuses out so my breathing sounds like like someone blowing into a mic.

Gah

kensuf

echo echo echo..

I walked to my machine room and complained that they can't get the A/C below 75 in there.

waterrockets 

My sinuses re-sealed themselves now. Nausea has subsided. I guess I can wobble-walk myself down to the kitchen now to reheat my pizza.

[Edit]Interesting that I didn't get a double-post that time. I'm getting REALLY tired of deleting them.[/Edit]

mattm

Have you tried Firefox? (you're on chrome right?)

I got the double-post warning when using Safari, but not Firefox, fwiw.

waterrockets 

I'm using chrome and IE and get it with both. Firefox is less annoying than IE, but on my IE machines, I have no other choice (work). At home I just like Chrome better than FF. It's a known bug with the vbulliten software -- they just aren't able to figure it out. Man, give me the source and a debugger and let me have a run at it. Seems like at the very least you could enforce a 5-second limit for all posts, and just ignore anything quicker than that.

waterrockets 

I'm using chrome and IE and get it with both. Firefox is less annoying than IE, but on my IE machines, I have no other choice (work). At home I just like Chrome better than FF. It's a known bug with the vbulliten software -- they just aren't able to figure it out. Man, give me the source and a debugger and let me have a run at it. Seems like at the very least you could enforce a 5-second limit for all posts, and just ignore anything quicker than that.

kudude

^^ classic.


They can't figure it out? really? jeebus, I don't even know what to say

echappist

This is to all who have done races with serious climbs (say 4x a main climb of 475ft over 1.5 miles in a 12.5 mile circuit with a finishing climb of 600ft over 2 miles). What's the best way to train for things like this? This particular course set up is that of the road race for the ECCC championship this year at Dartmouth. I didn't have to suffer through this as I have a defense to prepare for tomorrow, but it nevertheless got me thinking about hill climbs.

Right now, i can't climb for s**t, and i'll probably get dropped on the way up (though it'd be easy to aero-tuck my way to the front on the way down in collegiate C's). On a hill climb time trial, i realized that at my current fitness level i'd be 20th percentile compared to the collegiate C's. Getting to my optimal weight of 145-150 is part of the equation (and i have a year to drop 12lbs to 145 when this race will be held again), but i'd like to know what types of hill workouts people do. i found the 5x5x5 suggested in the workout recipe thread, but would like to know about others that would be conducive to make me a better climber. how often do you pepper in a hill climbing interval and how long in advance to you specifically prep for a hill climbing race?

Thanks in advance

Grumpy McTrumpy

those climbs sound like intervals above 5 minutes and below 20. I'd concentrate on 10 minutes plus at 105% (if possible) in the climbing position. also some 20 minutes @100%. longer climbs are more like TTs in intensity than crits, but the pedaling might be different (personally I push a slower cadence on climbs than on flat TTs)

harriman st park would be fine for practice.

or you could just drive up here and race on hills every weekend.

ridethecliche

Lol.