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Training Status??? (II)

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Training Status??? (II)

Old 01-05-11, 03:27 PM
  #13551  
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Another 2 hours of grinding at low cadence, with the first hour into a reasonably strong wind. I can take the cold, but a strong enough wind along with the cold can make riding less pleasant. However, once I get into the zone/focus, I don't feel too much. I'm not declaring myself 100% dialed-in, but, a recent subtle saddle adjustment (leveling and a scooch forward just a touch) and corresponding bars change have significantly contributed to better -- indeed, good -- comfort and power.
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Old 01-05-11, 03:28 PM
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Originally Posted by JohnKScott View Post
Doc cleared my knee for normal training activity on 12/21. Out of town for Christmas but managed 5 hours of elliptical and treadmill while out of town. Having a short preparation phase and starting base soon (later than I would have liked). My fitness is low and I gained 6.4 lbs over Christmas. Things are looking good

Can only get better from here
Glad to hear it. Sounds like you are feeling tons better and the procedure was a great success!
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Old 01-05-11, 03:53 PM
  #13553  
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John, I like your attitude! You've got nothing but improvement to look forward to from here on out.
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Old 01-05-11, 03:59 PM
  #13554  
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Originally Posted by kensuf View Post
Originally Posted by mollusk View Post
I did dealing with prima donna faculty intervals, dealing with brand new grad student intervals, dealing with existing grad students looking for funding intervals, and dealing with potential grad students with their parents (!) intervals today.

Tonight I'm going to the bar.
I hear ya'.
Good FTFY! I should have gone to a bar instead of the gym last night. I hurt all morning without having any fun.

One thing about doing some bicycle specific weight training: Is it unusual for your hamstrings to be stronger than your quads (10% higher weight for the same number of reps to momentary failure)?

As for today I got SOAKED riding home. Now I am out of my wet clothes and into a dry martini.
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Old 01-05-11, 04:00 PM
  #13555  
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Originally Posted by JohnKScott View Post
Doc cleared my knee for normal training activity on 12/21. Out of town for Christmas but managed 5 hours of elliptical and treadmill while out of town. Having a short preparation phase and starting base soon (later than I would have liked). My fitness is low and I gained 6.4 lbs over Christmas. Things are looking good

Can only get better from here
Not sure which metaphor is most appropriate, maybe the end of the tunnel? but good job!
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Old 01-05-11, 04:04 PM
  #13556  
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Originally Posted by jwible View Post
I thought you were a 4. If you are, God help me if I ever ride in Texas.
I *was* a 4. Got my upgrade at the end of the season. In May/June was when I had the 317W test, I was reasonably dominant.

My sprint was still CAT5 ewang, and even the ~300W FTP was just high CAT4 ewang (mattm was racing cat4 with high CAT3 FTP ewang iirc, so there are guys doing that), but my 5' number was far far into CAT3 ewang, which is what made it for me.
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Old 01-05-11, 04:11 PM
  #13557  
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My ewang is great.


For a Cat 5 woman.

This spring is all about working on my FTP and dropping weight. I'd need 345 to be at 4=w/kg now. My sprint is strong, but I fade the farther to the right the ewang goes.
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Old 01-05-11, 04:16 PM
  #13558  
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Originally Posted by mollusk View Post
Good FTFY! I should have gone to a bar instead of the gym last night. I hurt all morning without having any fun.

One thing about doing some bicycle specific weight training: Is it unusual for your hamstrings to be stronger than your quads (10% higher weight for the same number of reps to momentary failure)?

As for today I got SOAKED riding home. Now I am out of my wet clothes and into a dry martini.
Depending on which lifts you're doing, you're not isolating the muscles. The hamstrings are often aided by the gluts which are a huge muscle group. This could lead you to think as you are. What were you doing?

Also, by dry martini, I guess you mean that you're just sipping gin straight with an olive thrown in correct?
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Old 01-05-11, 04:28 PM
  #13559  
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Originally Posted by ridethecliche View Post
Depending on which lifts you're doing, you're not isolating the muscles. The hamstrings are often aided by the gluts which are a huge muscle group. This could lead you to think as you are. What were you doing?
These are "machine" and not free weight exercises. The hamstring one pretty much takes the glutes out. It is a very specific leg curl. I never feel any gluteus engagement doing these. The gym has another machine that totally engages the glutes. I totally rock that one with my fat ass.

Originally Posted by ridethecliche View Post
Also, by dry martini, I guess you mean that you're just sipping gin straight with an olive thrown in correct?
Of course not! Only drunks drink gin like that. I used a pipette to add the requisite amount of vermouth. It must be measurable, but just barely is sufficient.
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Old 01-05-11, 05:14 PM
  #13560  
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Just finished up an hour on the trainer. 10x1 minute cadence 100+, 3 minute recoveries.

cadence/watts - 111/319, 108/333, 107/343, 106/330, 108/348, 107/357, 106/338, 105/324, 105/324, 105/343

https://connect.garmin.com/activity/62126163
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Old 01-05-11, 05:35 PM
  #13561  
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Originally Posted by johnybutts View Post
I *was* a 4. Got my upgrade at the end of the season. In May/June was when I had the 317W test, I was reasonably dominant.

My sprint was still CAT5 ewang, and even the ~300W FTP was just high CAT4 ewang (mattm was racing cat4 with high CAT3 FTP ewang iirc, so there are guys doing that), but my 5' number was far far into CAT3 ewang, which is what made it for me.
Me? Nah.

My FTP is the lowest of my e-wang readings - 5-sec through 5-min I'm in solid Cat 3 territory, but the FTP takes a nose-dive after that. (fwiw I'm a 3 now - and using WKO 2.0 so the FTP reading is 1-hour, kinda explains why it's the lowest)

Anyway just wanted to clear up any misinformation about my ewang! =]
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Old 01-05-11, 05:38 PM
  #13562  
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Originally Posted by LowCel View Post
Just finished up an hour on the trainer. 10x1 minute cadence 100+, 3 minute recoveries.

cadence/watts - 111/319, 108/333, 107/343, 106/330, 108/348, 107/357, 106/338, 105/324, 105/324, 105/343

https://connect.garmin.com/activity/62126163
Nicely done. (Must ignore temptation and stick to base training.)
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Old 01-05-11, 05:41 PM
  #13563  
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Originally Posted by mattm View Post
Me? Nah.

My FTP is the lowest of my e-wang readings - 5-sec through 5-min I'm in solid Cat 3 territory, but the FTP takes a nose-dive after that. (fwiw I'm a 3 now - and using WKO 2.0 so the FTP reading is 1-hour, kinda explains why it's the lowest)

Anyway just wanted to clear up any misinformation about my ewang! =]
ah OK. I had it reversed.
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Old 01-05-11, 06:08 PM
  #13564  
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Originally Posted by bostongarden View Post
Nicely done. (Must ignore temptation and stick to base training.)
Nicely done! That's tough but worth it.

Originally Posted by johnybutts View Post
ah OK. I had it reversed.
Fwiw my FTP estimate is 300w, or a bit above 4 w/kg. In actual testing/racing the best I do is about 3.8-3.9 w/kg.

But since I'm not doing TTs... 5-min & 5-sec power concerns me much much more.
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Old 01-06-11, 08:49 AM
  #13565  
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this might belong in the failure thread, but I don't think it does. or maybe. or maybe not. maybe.... not. maybe.

day off to recover from the gym. I suspect that any riding today would dig deeper into the hole.
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Old 01-06-11, 01:19 PM
  #13566  
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3 hours in the cold -- forecast called for temps of 30-32; it felt more like 25ish out there. Too brisk for me. My hands started feeling cold at around the 90' mark and I just willed myself to keep pedaling.
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Old 01-06-11, 01:36 PM
  #13567  
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Originally Posted by bostongarden View Post
3 hours in the cold -- forecast called for temps of 30-32; it felt more like 25ish out there. Too brisk for me. My hands started feeling cold at around the 90' mark and I just willed myself to keep pedaling.
It has been quite raw here the past few days.
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Old 01-06-11, 01:39 PM
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Training Crit last night. Not a very big or extremely strong (mostly cat 4 and a cat 1 mtn biker) group but it hurt pretty good after intervals yesterday. I had no sprint in me at the end. I just didn't feel like pushing too hard in this first week of speed work.

I'm not as quick as I was in previous years at this time but I see that as a good sign. My endurance is way up and I know the speed will be coming around soon.
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Old 01-06-11, 02:03 PM
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3:50 today. Felt great to ride again but after 10 days off the bike my legs were real tight and I was slow as molasses.
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Old 01-06-11, 02:09 PM
  #13570  
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One legged drills last night. 10 minutes endurance to warm up and the last 20 minutes SST type effort. Last 5 minutes at threshhold power. Knee seemed to hold up well to increased force. In fact, it felt quite good. Base 1 week 1 is under way.
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Old 01-06-11, 02:26 PM
  #13571  
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20 minute test on the trainer today. Within 2 watts of my best last year, but that was done outside. I'm going to focus on longer efforts in the 80% of FTP range for a while before trying to build much more.
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Old 01-06-11, 02:46 PM
  #13572  
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Originally Posted by mollusk View Post
These are "machine" and not free weight exercises. The hamstring one pretty much takes the glutes out. It is a very specific leg curl. I never feel any gluteus engagement doing these. The gym has another machine that totally engages the glutes. I totally rock that one with my fat ass.
Did you do your quads first and then the hammies?

I've read some stuff that says that 'opposing' muscle groups kind of inhibit each other, chest/back, hammies/quads, bi's/tri's, etc. If you train one first, then the other one is often stronger because the inhibition decreases.

Or it could be that your hammies are just stronger. If you bend with your back instead of with your knees, then that could be a reason for it. Or maybe your quads were a little tired from a hard workout earlier in the week.

Try it the other way around next time and see what happens!
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Old 01-06-11, 02:54 PM
  #13573  
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Originally Posted by shovelhd View Post
It has been quite raw here the past few days.
I was thinking of you at around the 2 hour mark: 1) glad I put on an extra top layer for the ride, 2) pleasant thoughts on how well I was adapting to sub-30 temps. Merci beaucoup Next time, I will wear my polypro glove liners and remove them if my fingers get too toasty!! My face was feeling it too. Eyes were surprisingly ok, but from nose to chin I had plenty of room to feel better; maybe I'll haul out the old, trusty, fleece neck gator for the next bone chilling ride. And maybe get those lighter boot covers/liners and place them over my neoprene ones.
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Old 01-06-11, 02:56 PM
  #13574  
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Still lifting to keep active. Will probably ride the exercise bike a little bit more at the gym. I'm trying to get my trainer up here so I can spin on it for 20-30 mins 2-3x a week and get some conditioning back, get the blood flowing, and see how the knee is feeling. PT visit next friday, so hopefully they'll help out with my knee as well!

As far as lifting goes, I've switched some stuff around so I don't stress my back and it heals up. Then I'll add stuff in for my back and legs gradually and sloooowwwlllyyyy. I've realized that the biological limits I have aren't to be messed with because the injury really makes my quality of life sucks. I went from being able to run 5k's to being unable to get out of bed in all of a week.

For now, no free weights for my back. It sucks, but it seems to be helping.

Hit a couple of PR's.

75x5 Db bench
185x3 BB bench
185x3 Incline bench
50x8 Arnold press
200x5 Lat pulldown
160x5 1 arm HI-Row Machine
100x10 1 arm db row (stopped doing this as it's a free weight).

All that said, I really want my trainer set up so I can atleast spin to keep hope alive.
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Old 01-06-11, 02:57 PM
  #13575  
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Originally Posted by bostongarden View Post
I was thinking of you at around the 2 hour mark: 1) glad I put on an extra top layer for the ride, 2) pleasant thoughts on how well I was adapting to sub-30 temps. Merci beaucoup Next time, I will wear my polypro glove liners and remove them if my fingers get too toasty!! My face was feeling it too. Eyes were surprisingly ok, but from nose to chin I had plenty of room to feel better; maybe I'll haul out the old, trusty, fleece neck gator for the next bone chilling ride. And maybe get those lighter boot covers/liners and place them over my neoprene ones.
What size shoe are you? I think I have a spare set of booties (or two) that you could have if you could make them work. All that would require is gluing a piece of velcro on them. They're like 5mm thick neoprene and warm as hell. I have an extra pair if you could use it. Or anyone else for that matter.
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