Hida Yanra

positional stuff on the TT bike tonight.
Some work with the team over the weekend left me realizing that I'm not engaging my glutes very well... there's power to be gained by thinking about that.

The position needs adjusted anyway since the crank-arm-length changed.

mollusk

Please don't bring any more Thin Phils around here. Were you on the Hipp Ride when Bobby S finally made his one and only appearance? I actually blame myself for that because I was working with him on a project, started talking about the Hipp Ride, and he mentioned that he had never done a Hipp Ride and thought that he should before he left town. OMG was that a legendary ride. Skinny Phil showed up with deep section wheels and shoe covers. Every "hammer" and wanna-be "hammer" showed up loaded for bear. It hurt like hell just to sit-in on that ride.

Crash716

Really hard day on saturday...took yesterday off, might take today off too, racing on sunday and my TSB is -38...so, yeah, I am tired.

Hermes

Skiing this week and got out for some great skiing Sunday and Monday doing 14,000 vertical feet on Sunday and 16,000 on Monday. Both days, I went to the gym and did a core and upper body workout as well as some legs.

echappist

did my first true ZCI interval. Granted, this was done on my rollers, so the power was pretty consistent. Every single interval was at 105% and i thought i wasn't gonna get through the fifth one. To mix things up, the third was low cadence for four minutes and the fourth was high cadence for four. Not fun, but glad i did it.

miwoodar

80 TSS in 58 mins. It's nice to be adding some intensity/intervals back into the routine. LSD gets ho-hum after a while. Was that the point of it?

TMonk

Are you in the WCCC?

I just graduated and am going to miss racing all the time during the spring and having all the travel expenses paid for, 2008-2010. Such good times.

substructure

Dropping weight, increasing power. 168lbs. Just 8 more pounds before summer.

Sunday 2, 30min efforts @ 325w - 95%
This morning 3, 20min efforts @ 316w - 93%

Very happy!

waterrockets 

Man, that's rocking. You're going to move right past me...

Smallguy

hit up the trainer for 2 hours this morning before work.... gym tonight

did some zone 1-3 work and added in 3X3X3 forced reps

the forced reps hurt but hoping this pays off and helps me with my climbing

GirlAnachronism

Ow my arms. New routine at the gym yesterday--it changes every few weeks and the first one always gets me. I'm hoping I will eventually be able to do a pull-up. 2 x 10 squats at 120 didn't bother my legs at all though, so I'll keep upping the weight there.

substructure

Maybe downhill, if I had a tail wind, and you were tethered to an anchor.

echappist

Dude, with your FTP numbers, you'll be like the strongest guy out there. Having FTP > 4w/kg is almost sandbagging territory in C's. Have fun

rkwaki

Up at 4:20 this morning.
On the spin bike for 1:20 at a Z2 pace watching the movie "The American" - lots of boobies but kinda slow
Hope to get out in the rain at lunch for another hour.

waterrockets 

I think you've got me on W/kg right now.

I just have to remind myself that my FTP is a tool I can use to enable a more effective kilo at some point in the race. I'm not going to win anything on FTP alone.

Aerodee80

Making progress with weight loss and did 3x10min 250w earlier despite having a mild cold. Red Trolley this Sunday!

Smallguy

makes my 5am sound allot better

rkwaki

I was up at 4 but got a little lazy
Plus that's Central Time Zone so it is like we were riding together...

kleinboogie

Went for a quick ride yesterday. Gained back 20W of the 40W I lost being sick and slacking off. The club ride and next day crit I'm sure had something to do with the improvement. GL

echappist

had to sleep 9 hours after my 6x5x1 @ 105% FTP. Feel tired this morning, but good overall. SST tonight followed by a 60' easy spin tomorrow

graphs

Core and upper body workout last night. Introduced some new exercises so I thought I'd be sore today but nothing. Will have to up the reps next time! Tonight is a 2 hour z2 session on the trainer. Should be fun to watch the blizzard of the year roll in while I spin.

aham23

i did that last friday. 4am wake up, 420am on the trainer, 530am done and the shower, 630am on my way to work. long day, but awesome to be done with the effort before the day started. later.

caloso

Z2 spin on the FG this morning. Should have been longer than an hour but I got up too late and had to get to work.

kleinboogie

Heading over to Fiesta Island for some TT practice at 1p. Keep riding!

rkwaki

True enough.

Just shy of an hour on the bike at lunch - Below 50 degrees and pouring rain - should have gone out to eat for lunch.