Training Status??? (II)
11-04-10, 09:18 AM
soon to be gsteinc...
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The day before I weighed in at 139.
Two gels, ... maybe half a granola bar? Just remembered, I dumped half a bottle of water as we started the final climb - so I only had 1.5 bottles of water over the course of the race.
All things considered, twice over the course of the RR?
Also, I live on the cool & wet side of the mountains, this was the last stage of the Walla-Walla SR, and it is on the sunny/hot side of the mountains. Our region was still in early, early spring, and their side was already warm-to-hot... I didn't adapt very well at all.
The course is flat to rolling, with a 5k climb @ 5% twice in the stage.
Oh, also no warmup and we were within 60" of missing the start...
MattM was there - it was a great day ;-)
My legs were sorta funny - at moments they felt fantastic, other moments I was tailgunning... it was an up-and-down race for me.
Two gels, ... maybe half a granola bar? Just remembered, I dumped half a bottle of water as we started the final climb - so I only had 1.5 bottles of water over the course of the race.
All things considered, twice over the course of the RR?
Also, I live on the cool & wet side of the mountains, this was the last stage of the Walla-Walla SR, and it is on the sunny/hot side of the mountains. Our region was still in early, early spring, and their side was already warm-to-hot... I didn't adapt very well at all.
The course is flat to rolling, with a 5k climb @ 5% twice in the stage.
Oh, also no warmup and we were within 60" of missing the start...
MattM was there - it was a great day ;-)
My legs were sorta funny - at moments they felt fantastic, other moments I was tailgunning... it was an up-and-down race for me.
Hey Hida the reason I ask is that everyone is different. As we all spend so much time on bikes, wheels, power meters etc we tend to neglect the most important part of what drives this equipment and that is US. As I have mentioned before I track everything that goes into my mouth in a journal. I then have it looked at and criticized. My suggestion would be to start to do the same, track what you are consuming. THis will allow two things:
1. to analyze what, when and how much you are eating
2. develop a race specific nutrition program that will help you excel
Try working with a dietician and see what results you get.
I found out last week that I do not have enough carbs to support me on days that I train on the bike and was told to start eating fresh oatmeal with my eggs, toast and turkey bacon in the morning. I can't physically eat that much when I get up in the morning but have to.
Just my $.02
11-04-10, 12:09 PM
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3x20s at lunch. The 80% humidity made it a little uncomfortable even though it was only 75F out.
11-04-10, 12:13 PM
carbon is too light
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week 4 almost done. Last week of the first block starts monday.
11-04-10, 12:18 PM
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11-04-10, 12:27 PM
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65 this morning. We're having offshore winds.
On today's group ride I set the pace on the big climb. Normally I'm chasing the fast guys. I wasn't trying to drop anyone but I wasn't loafing either.
Later on one of the guys remarked that it was nice we were going at the "winter" pace.
On today's group ride I set the pace on the big climb. Normally I'm chasing the fast guys. I wasn't trying to drop anyone but I wasn't loafing either.
Later on one of the guys remarked that it was nice we were going at the "winter" pace.
11-04-10, 12:32 PM
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11-04-10, 01:25 PM
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I have been forced to do easy "base' miles in the endurance/tempo areas (based on my FTP) because of two illnesses, a bad CX crash, and now dropping a 45kg weight plate on my foot...
Considering that I normally start my winter training like a lion and end like a lamb this might be a good gift from the cycling Gods. Forcing me to take it steady and easy(ier).
Considering that I normally start my winter training like a lion and end like a lamb this might be a good gift from the cycling Gods. Forcing me to take it steady and easy(ier).
11-04-10, 01:36 PM
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11-04-10, 02:52 PM
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200 miles/wk over the winter is commendable. That's my goal but I don't think I'll make it.
11-04-10, 05:18 PM
Glimmers of form
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It's hot and ridiculously dry here. 96 degrees and 10% humidity at 4pm. I just went through 5 full bottles in 3 hours and I still feel dehydrated.
11-04-10, 05:33 PM
VeloSIRraptor
Hey Hida <snip> ...track what you are consuming. THis will allow two things:
1. to analyze what, when and how much you are eating
2. develop a race specific nutrition program that will help you excel
Try working with a dietician and see what results you get.
I found out last week that I do not have enough carbs to support me on days that I train on the bike and was told to start eating fresh oatmeal with my eggs, toast and turkey bacon in the morning. I can't physically eat that much when I get up in the morning but have to.
1. to analyze what, when and how much you are eating
2. develop a race specific nutrition program that will help you excel
Try working with a dietician and see what results you get.
I found out last week that I do not have enough carbs to support me on days that I train on the bike and was told to start eating fresh oatmeal with my eggs, toast and turkey bacon in the morning. I can't physically eat that much when I get up in the morning but have to.
I'm moderately-to-significantly hypoglycemic, and so my eating is already a tricky proposition. I ran a food log for a while last year, I really should start doing it again - I'll start tonight.
thank you for the reminder~
11-04-10, 05:57 PM
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11-04-10, 06:09 PM
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11-04-10, 06:16 PM
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Im planning on working on sub th stuff for a while as well (havent gotten together the exact plan yet), and then focusing on TH primarily and then v02 closer to the first race. Ive not quite figured out how long (weeks) for each zone...but I think I'll be doing 3 weeks work and 1 rest.
And Id like to know how many intervals per week guys are doing.
11-04-10, 07:25 PM
Throw the stick!!!!
Nobody showed up for this evenings group ride because there was a 30% chance of rain. 
I ended up doing some hill repeats, figured it was the safest place to night ride solo.
https://connect.garmin.com/activity/55530791
Rides like this really help me remember how much fitness I have lost. It's going to take a long time for me to get back to where I was, if ever.
I ended up doing some hill repeats, figured it was the safest place to night ride solo.https://connect.garmin.com/activity/55530791
Rides like this really help me remember how much fitness I have lost. It's going to take a long time for me to get back to where I was, if ever.
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11-04-10, 07:49 PM
meow
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Lots of writing today, day off.
11-05-10, 05:42 AM
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hey Ken- can you elaborate on what your build plan is...and when your first race might be...?
Im planning on working on sub th stuff for a while as well (havent gotten together the exact plan yet), and then focusing on TH primarily and then v02 closer to the first race. Ive not quite figured out how long (weeks) for each zone...but I think I'll be doing 3 weeks work and 1 rest.
And Id like to know how many intervals per week guys are doing.
Im planning on working on sub th stuff for a while as well (havent gotten together the exact plan yet), and then focusing on TH primarily and then v02 closer to the first race. Ive not quite figured out how long (weeks) for each zone...but I think I'll be doing 3 weeks work and 1 rest.
And Id like to know how many intervals per week guys are doing.
Between now and Turkey week I'm doing:
T - Lunch: 4x15' (3 at normal cadence, last one force work in the 53x11), Evening: 45-60 minute active recovery ride
W - 90-120 minutes, zone 1/2, a few 1' intervals of high cadence (39x21, 39x19, 140-150 rpms)
Th - Lunch: 3x20's (normal cadence), Evening: 45-60 minute active recovery ride
Fr - 2 hours mountain biking (I'm registered for the tour de felasco on January 8th)
Sa - 4-6 hours, last 90 minutes in tempo
Su - 1 hour zone 1
Liberal use of foam rollers, ice baths, stretching, pushups/crunches (M/W/F), and monitoring my diet like a hawk interspersed in there.
11-05-10, 05:50 AM
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Treadmill today. Probably 45 min or so. I can't do much more. Then some low weight, high rep free weights. I'll see if I can remember my pitching work outs -- the idea was to be strong and limber.
11-05-10, 06:01 AM
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T - Lunch: 4x15' (3 at normal cadence, last one force work in the 53x11), Evening: 45-60 minute active recovery ride
W - 90-120 minutes, zone 1/2, a few 1' intervals of high cadence (39x21, 39x19, 140-150 rpms)
Th - Lunch: 3x20's (normal cadence), Evening: 45-60 minute active recovery ride
Fr - 2 hours mountain biking (I'm registered for the tour de felasco on January 8th)
Sa - 4-6 hours, last 90 minutes in tempo
Su - 1 hour zone 1
Liberal use of foam rollers, ice baths, stretching, pushups/crunches (M/W/F), and monitoring my diet like a hawk interspersed in there.
W - 90-120 minutes, zone 1/2, a few 1' intervals of high cadence (39x21, 39x19, 140-150 rpms)
Th - Lunch: 3x20's (normal cadence), Evening: 45-60 minute active recovery ride
Fr - 2 hours mountain biking (I'm registered for the tour de felasco on January 8th)
Sa - 4-6 hours, last 90 minutes in tempo
Su - 1 hour zone 1
Liberal use of foam rollers, ice baths, stretching, pushups/crunches (M/W/F), and monitoring my diet like a hawk interspersed in there.
are these at tempo, sst? Starting TH in Dec?
11-05-10, 06:05 AM
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sst, mostly low zone 4.
11-05-10, 06:22 AM
gmt
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11-05-10, 06:57 AM
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did some steady, moderate climbing last night, 1h45m, focused on keeping the effort steady on the up and down (low z3).
rode the bus this morning instead of commuting this morning. first day off in two weeks. overdue. but i knew i wouldnt be able to ride this weekend without a break today.
rode the bus this morning instead of commuting this morning. first day off in two weeks. overdue. but i knew i wouldnt be able to ride this weekend without a break today.
11-05-10, 07:47 AM
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did some steady, moderate climbing last night, 1h45m, focused on keeping the effort steady on the up and down (low z3).
rode the bus this morning instead of commuting this morning. first day off in two weeks. overdue. but i knew i wouldnt be able to ride this weekend without a break today.
rode the bus this morning instead of commuting this morning. first day off in two weeks. overdue. but i knew i wouldnt be able to ride this weekend without a break today.
11-05-10, 07:59 AM
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Do the other stuff too but concentrate on doing the explosiveness over the weight. Do them with a weight you feel comfortable with so your form doesn't break down.
