mollusk

Time constraints prevented doing as much hard tempo as I would have liked today, so I pushed it even harder for a bit longer than one hour with some warm up and cool down on either end.

Tomorrow is an easy 2 hour ride.

mike868y

Yea, I'm worried about that. Last rest week was the week of May 10. I wanted to get on the bike today for a nice little spin, but it didn't happen.

doubt it, I'm as tall as I'm most likely going to be.

arexjay

3x8' up an 8% hill. felt a little weak, i'm hoping it had to do with me not eating enough before the ride (doh) than taking three days in a row easy.

ldesfor1@ithaca

another fun sprint day.

5x8"x6' done with long downhill to get up to speed.

PR'd number 4:

so close!!:
Duration: 0:08
Work: 11 kJ
TSS: 0.3 (intensity factor 1.198)
Distance: 392 ft
Min Max Avg
Power: 1281 1699 1474 watts
Cadence: 111 122 118 rpm
Speed: 32.6 36.8 35.5 mph

the a 40" interval @ 960. bad jump, low numbers. nice hurty.

TheKillerPenguin

I wouldn't sweat taking a day off. Generally during a rest week I'll take 3 days fully off (just stretch). The days fully off allow your body to recover in a different way than z1 spins. Both are important ways to recover, which is why one generally should take a day off the bike per week in addition to doing an easy spin or two between higher stress days. Its important to eat as you normally would during the rest of the block as well, as your body needs the nutrients to recover. I tend to gain a pound or two over the week, but it goes away fairly quick. I aim to get in around 7hrs of riding during the rest period.

My stereotypical rest week will look like this-

Day 1- OFF
Day 2- 1hr easy spin
Day 3- OFF
Day 4- 2hrs Z2 (aerobic maintenance)
Day 5- OFF
Day 6- 1.5-2hrs low Z2 with 6-10 15sec all out sprints
Day 7- 2hrs Z2 with some sort of interval thrown in

Really, its more like 5-6 days easy, but days 6 and 7 are low enough in volume as to still allow some recovery while preventing top end degradation. I imagine different people have different approaches to recovery weeks, but that seems to be the one that works best for me.

After a proper rest week, I feel sluggish for most of the first week of the new block, and my HR tends to be higher for a given effort. However, week 2 and on every ride feels like I just snorted coke off a hooker's ass.

Also, its probably your lack of sleep catching up with you as well. Under heavy volume or intensity, if I don't sleep enough I feel lethargic all the time and start developing a scratchy throat and runny nose. It goes away when I catch up on my sleep and get some recovery in.

mike868y

I took mon/tues/wed off. I'm hoping for a 45' spin tomorrow and 2hr z2 on friday. Saturday morning I may get in a short easy (z1) ride. Sunday I'd like to do 2hr tempo to open the legs up for next week, but idk if I will have time and the weather looks like it is going to be crap.

ldesfor1@ithaca

this is nearly identical for me. great description, KP.

-Fatty

mike868y

Thanks again guys for all the help.

kudude

just felt flat today. did 2:15 of z2/3 stuff just to get some miles in my legs and keep up my training. meant to do 4 hrs, but didn't get up early enough (maybe more sleep would help?)

Crash716

this week

Sun- Off
Mon- Off
Tues-Off
Wed- Off
Today- Fat fat fatty bacon cheeseburger from 5 brothers, and Worlds this afternoon. 2 hours later, 1 hour will be at race pace averaging 27+mph. hope i don't throw up the burger later.

caloso

I hear they're opening up a 5 Brothers up here soon. Going to give In-and-Out a serious run for their money.

TheKillerPenguin

You mean 5 guys? If so, their burgers/fries are awesome...i dare say better than In-N-Out.

badhat

hit the wednesday night training ride last night, despite my left glute still being sore (pssibly a pull).

we did a climbing route, but one with only one short steep popper- the rest was a seated big ring climb. glute only really hurts out of saddle, so i let the acceleration on the popper go, chased them down on the flats afterwards and then stuck with them for the long big ringer (masonville-horsetooth). dropped back after the summit to wait for a couple of guys i wanted to chat with and let the leaders go.

only to discover that there was an incident wherein one of the guys flew chest first into a roadside reflector (one of those unistrut dealies) at probably 25mph.

he was walking and talking when i got there, less than a minute later, but spitting blood and pretty winded. one of our crew is an ER doc and thought he looked ok but recc'd he hit the ER anyway. passersby loaded him and his bike in a car and i believetook him to the ER. this morning i got word he was ok, but his bike is f'd.

johnybutts

yesterday i missed my 60' endurance workout, so I'm combining at the end of my workout today - 1hr SST (~280 W of 300W, FTP). Since there's no big intensity today, I figure combining the workouts won't be hugely detrimental.

Crash716

what you said..

i don't know about better than In-N-out...they both rock in different ways.

caloso

Oh, yeah. 5 Guys. Went to one up in PDX last summer. It was excellent.

Anyway, back on topic. I'm going for a run at lunch. Too damn windy for the interval set I'd planned to do.

kudude

****. by "here" I hope you mean Sac and not the bay area in general

ridethecliche

I had a 5 guys burger. I didn't really care for it.

I especially loved the part about feeling like you snorted a line offa hookers ass.

GirlAnachronism

Agreed on both counts.

Fast food type burgers don't do it for me because they're always so thin and overcooked. I like a little bit of blood in my meat...

mollusk

2 hours of Zone 2 (maybe 2.5, ) this AM with one of my main team sponsors (former racer) and a one hour nap this afternoon. I feel like $1M.

Tomorrow: One hour super easy with a couple of very short hard efforts. If it is raining I will "f" it. The die is cast for the weekend. I have tried my hardest to load the dice.

TheKillerPenguin

Shaving my legs for the first time in a month and a half. This should add 50W to my FTP.

mollusk

..

mike868y

45' super easy. 2hrs z2 tomorrow, Saturday off and maybe a short ride Sunday to wake myself up after prom.

kudude

41?

mike868y

1hr core and arm workout.