kensuf

skipped worlds. Went downtown and heard thunder and saw lightning. Even though they probably stayed bone dry, I still have a higher being to answer to (my wife).

ldesfor1@ithaca

did worlds tonight. felt way too good. either my R+R week was effective or I'm still riding my peak.

picked the right wheel, jumped a bit early and took the final sprint...

greendale sprint:
Duration: 0:19
Work: 20 kJ
TSS: 3.3 (intensity factor 2.501)
Distance: 956 ft
Min Max Avg
Power: 671 1651 1099 watts
Cadence: 106 124 116 rpm
Speed: 32.9 35.4 34.5 mph

i would guess the PM is mis calibrated, but the numbers for the ride seem very reasonable. normalized @ threshold for 69'. fun times!

mike868y

Tuesday @ the Rent training crit earlier tonight. Rode towards the front of the B race for part of the race chasing stuff down, going with attacks and setting the pace. Burnt myself out pretty good. Tried to sit in and recover but I ended up sitting up for the final sprint. Jumped in the A race and only lasted about 10'...damn. Those guys are fast and smooth. I'm having trouble at one corner on this course (judging when to start pedaling again so I don't clip my pedal) and while I can open a gap there in the B race and close it relatively easily, in the A race I couldn't even come close.

Your "yikes!" bf % is lower than my "lean" bf % I may be light, but its more because I'm small, as I'm not actually that lean.

ridethecliche

Mike, would you believe me if I told you that a guy lapped the A race solo last year? No one could stick with him, and a few of the hard hitter i.e. Aidan etc, were there.

mike868y

Yea I'd believe you. How did you fare in the A races last year?

ridethecliche

Didn't really do them. I think I just did one or two. Aidan didn't want me doing both.

bostongarden

A little more feeling good, a little less pain and a little more power: 70', 176ap w/ a few 20-25" bursts in the 600-650 range and a few 50-60" efforts at 400+/-.

mike868y

You trained with Aidan? How did you like it? I've considered hiring a trainer for next season (although I don't think aidan would be a good choice as I"ll be in MD for much of the year).

johnybutts

Just rode my tt bike for realz. I'll post numbers when I get home, but holy ****, it's like turning everything on fast-forward. I love it.

waterrockets 

Did a bit of kilo studying. I think I'll train these intervals in the 53-15 a bit, which is 93". I may want to race a bit above that, but I need to nail the launches as well as the 125rpm body of the effort. On the commute home I spent a lot of time at 110rpm around threshold. Doesn't feel too bad. I need to try to ramp that up to 120-130 and see where I end up.

I'm not sure I understand Hoy's form on his launches. I think he's popping the bike forward a bit during the weak part of the stroke, but my eye can't quite put it all together.

ZeCanon

Do you have a fixed gear bike around? It really is very different fixed. Our "local" track is about 2 hours away, so we do a lot of stuff on track bikes on flat roads in prep for nats, it's way better than just keeping it in one gear on a road bike.

Find someone who knows track to show you the starts, and work with you a bit. There have to people some guys down there willing to help.

Also, you should make the intervals 70s to better simulate the kilo (where the last half of the last lap is the shlttiest part). You're probably looking at 1:06.5-1:08.5 when you get on the track. I can put up a 1:06.7 here, 1:08.5ish in T-town.

johnybutts

6x 3.5' intervals
337 @ 25.4 mph
339 @ 25.6
352 @ 26
341 @ 25.3
329 @ 25.1
323 @ 24.9 mph
https://imgur.com/dpriL.png

Last week I did these on my road bike and did:
338 @ 23.3 mph
337 @ 23.7
336 @ 22.3
323 @ 21.9
319 @ 22.3mph

Overall, improvement (likely pacing/course). PE was lower today than last week as well; so, in summary, I conclude that I feel good about my workout today.

waterrockets 

I don't have fixed available any more. I'm sure I can find some help locally. For now, I really want to feel this out a bit and see if it looks like I might actually be fast. Flying 1' intervals at 800W+ with free shifting are a lot different than the kilo, from what I can tell.

I do plan to go 70-75 seconds. Maybe beyond that to really train the lactic-acid-handling systems at 130rpm. The 1125211 workout is looking like a good option, doing standing starts for the 1s and 2s. And bump the 1' intervals up 10-15".

Man, I should bring some posters to hang in the pain cave this summer. Any recommendations?

Looks like the position is doing its job. Nice.

bostongarden

Loving the convo about track, identifying type of racer, max power up (in) the ying yang range.

I too have thought a bit about track. While javelin was my main(non cycling) track & field event, I also ran sprints through college. Although I will likely not run again, I find that as I get more comfortable with cycling, my strengths as a runner are translating to/emerging on the bike -- it's about hard charging explosion..

kudude

got destroyed and humiliated at the tuesday hammerfest, 1:45 of low paced riding this morning.

arexjay

Which Tuesday hammerfest in the Bay Area?

TheKillerPenguin

Oh whatup.

My last race showed me I'm strong to win races, provided I can get my head in order. I've spent so long sucking that I basically need to relearn how to ride on the pointy end of a race (when to follow attacks, etc).

As predicted, I feel ****ing insane this week. Did a z2 ride with 75ft/mi of climbing at 19.4mph Monday. Yesterday 1.5hrs easy spin. Today 3hrs, with 1hr high z3 (168-173bpm). Tomorrow easy, Friday openers, saturday I'm gonna qualify my ass for the Empire State Games.

mike868y

Tonight is the 50mi "Eddy Merckx" ride.
Basically for two wednesdays each summer the club that puts on the wednesday night hammerfest organizes a 50mi dash to the mass state line, an epic sprint for the line and then we turn around and kill it on the way home. Pretty much a race pace event (even though the club is not a racing one) and it is a blast. I hope I have the legs to hold on. It is a flatter route but a lot of fast guys are reportedly going to come, so it is going to be blistering fast.

kudude

port ride

JohnKScott

OK. So I've been laying a little low trainingwise because of some health issues chest & heart area that had me going "hmmmm.". Plus I entered a "maintenance" period in my plan anyway where I'll start building again in the next couple of weeks. Though I was still doing some races. I've had the feeling that my fitness was declining rather than increasing or holding steady. Got a bunch of tests done. Nothing found. New doctor suggested one last thing called a "cardiac score" which is basically a CT scan of your heart to show plaque build up and calcification. All tests came back negative and my cardiac score was 29 which is very low (which means I have very little buildup). My cholesterol and blood sugar are both quite low. Blood pressure OK. I'm basically healthy as a horse. So I have no excuses for not flogging myself hard training now.

I don't know if some of this got in my head recently or what. But I guess if I continue to feel I'm not progressing well I need to look at training, diet, rest, or something I'm doing. The only thing I haven't had tested is my testosterone levels. Maybe after this next build if things aren't going well I'll get that tested. But until then I'm back at "game on". So the plan for the next couple of weeks is try to get as much volume in to sort of re-base and have races be my intense efforts over the next couple of weeks and then start the intervals again after that to see if I can show some improvement over the last half of my season.

AlexTaylor

My coaching and nutrition has been paying off big time. Mostly been doing SST with some weird and wonderful intervals thrown in too. (My coach is an ex-pro who competed in the TdF, Olympics and won loads here in Britain).

10 week results have been ridiculous tbh...

Knocked another 36 secs of my club 10 mile TT tonight (rolling course) bringing it down to 23.36. 10 weeks ago my best on that course was 26.12.

20 mins power has gone up from 271 to 326!

Got 3 days rec now as I'm off to France to do ride up and down some slightly big and well known lumps with some mates...

umd

Holy crap, nice

ridethecliche

That's damn impressive for 10 weeks. Do it again

Ygduf

muscle recruitment is a hell of a thing.

umd

Some tempo, some sprint, and threshold intervals, for extra pain-filled goodness.