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Training Status??? (II)

Old 03-01-11, 07:43 PM
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echappist
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Originally Posted by GirlAnachronism View Post
Are you racing CRCA this year? The Power Points races are pretty brutal. You'd probably do well since you need to have a calculator for a brain to figure out wtf is going on in those races.
i don't think i will be. Unless i'm mistaken, the races don't count for cat 4--->cat 3 upgrades.

The points race will most likely take place in a rain shower. Eff that, i don't want to have a track like experience in the rain...
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Old 03-01-11, 07:46 PM
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20' on the trainer last night, ran out of time.

But even with about two months off the bike, getting up in the 170-180bpm range feels actually good. (max is ~200)

Will try to get in an hour or so tonight - first race may very well be next weekend. Gotta be ready! The 3's field won't be waiting up for me..
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Old 03-01-11, 07:53 PM
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Holy crap that hurt! VO2 max (300-431w) intervals, 5x5 minutes with 5 minutes recovery between each.

http://connect.garmin.com/activity/70836758

314w 155bpm, 304w 159bpm, 303w 161bpm, 303w 163bpm, 302w 164bpm
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Old 03-01-11, 07:53 PM
  #15379  
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Originally Posted by mattm View Post
20' on the trainer last night, ran out of time.
wow - you really are jonesing! you - trainer time?

are you showing up to give it a try this sunday? If you want to do some max efforts and remember what pain tastes like, I'm hoping to take the van and some guys out to the TT on saturday.
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Old 03-01-11, 07:56 PM
  #15380  
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Almost 2 hours on the trainer tonight doing some high cadence work....10sec, 30sec and 1min intervals...Everything focused on cadence, but damn they still hurt
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Old 03-01-11, 07:57 PM
  #15381  
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Originally Posted by Ygduf View Post
does the TSB you guys use from WKO compare pretty equally to Golden Cheetah?
addendum to what i wrote yesterday: GC seems to underestimate efforts above VO2 max. I'm sticking to the value poweragent spits out for those efforts. Otherwise, they are quite comparable.
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Old 03-01-11, 08:03 PM
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Got in a pretty solid workout in the gym today.

I had a really hard time doing it though because there was this guy doing seizure-esque crunches on a bosu ball that made it look like his back was going to snap any second. Then after a few minutes of this, he would lift up his shirt to admire himself in the mirror. Then he picked up a 20 lb bar and used it to do bicep curls after which he would lift up his shirt while flexing his bicep.

I was laughing so hard. Oy...

Anyway, I had some extra time today so I figured I'd try benching light. I got 15 reps with 135 lbs. Guess I'm getting stronger, huh.
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Old 03-01-11, 08:06 PM
  #15383  
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moderate 90 min spin on the TT bike.

just keeping the legs loose while i'm sick

first TT of the year on saturday, would like to get in a short hard effort on friday for peace of mind.
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Old 03-01-11, 08:14 PM
  #15384  
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Originally Posted by ridethecliche View Post
Got in a pretty solid workout in the gym today.

I had a really hard time doing it though because there was this guy doing seizure-esque crunches on a bosu ball that made it look like his back was going to snap any second. Then after a few minutes of this, he would lift up his shirt to admire himself in the mirror. Then he picked up a 20 lb bar and used it to do bicep curls after which he would lift up his shirt while flexing his bicep.

I was laughing so hard. Oy...

Anyway, I had some extra time today so I figured I'd try benching light. I got 15 reps with 135 lbs. Guess I'm getting stronger, huh.
this guy?

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Old 03-01-11, 08:30 PM
  #15385  
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Originally Posted by Hida Yanra View Post
wow - you really are jonesing! you - trainer time?
I know right? I dusted it off and put it to work.. I can probably ride outside but the last time I did it made my ribs hurt (15% grade on madison for 1-min is NOT a good recovery routine! duh..)

I just hope the trainer doesn't make me too (mentally) soft..

are you showing up to give it a try this sunday? If you want to do some max efforts and remember what pain tastes like, I'm hoping to take the van and some guys out to the TT on saturday.
Probably not - I need to go in for one more CT scan so the doc can tell me if I'm finally healed.. he's worried that I might get in a crash and make it worse if I'm not healed.. so as tempting as it is I will probably wait until next weekend to really get out there. You'll be the first to know when I do! =]
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Old 03-01-11, 08:40 PM
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On the trainer, yada yada yada, 1:31

Bethel Weather.com Forecast Update for March 6: Temperature of 54 (up from 53 this afternoon) with chance of showers at 70% (up from 50% this afternoon).
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Old 03-01-11, 09:22 PM
  #15387  
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Originally Posted by mcjimbosandwich View Post
this guy?

No, he had arms smaller than nates.
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Old 03-01-11, 09:35 PM
  #15388  
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damn, those anaerobic intervals are quite draining. Don't have the strength to do anything once i got back. Next time i'll make sure to do them real early in the morning...
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Old 03-02-11, 08:26 AM
  #15389  
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Originally Posted by LowCel View Post
Holy crap that hurt! VO2 max (300-431w) intervals, 5x5 minutes with 5 minutes recovery between each.

http://connect.garmin.com/activity/70836758

314w 155bpm, 304w 159bpm, 303w 161bpm, 303w 163bpm, 302w 164bpm
Yeah, vo2max intervals are never fun. There's something about being deep in the pain cave when your insides are being ripped out, and looking down and realizing that last "must have been 20 seconds" was really only 7 and you still have a minute on the clock to go, that is just brutal.
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Old 03-02-11, 08:28 AM
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yesterday: total 2:45 with 6x1' intervals. They hurt so bad I swear I thought I was going to empty my bladder on at least a couple of them. Foam roller in the evening.

today's menu: 2:30 hours with 4x5' intervals. htfu y'all.
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Old 03-02-11, 08:36 AM
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Originally Posted by kensuf View Post
Yeah, vo2max intervals are never fun. There's something about being deep in the pain cave when your insides are being ripped out, and looking down and realizing that last "must have been 20 seconds" was really only 7 and you still have a minute on the clock to go, that is just brutal.
That is a pretty good description of them. I am already dreading having to do them again next Tuesday.
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Old 03-02-11, 08:40 AM
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2hrs z2, 19mph, windy. Right knee now feels okayish, above the outside of my left knee feels weird. Will stretch like gumby for the next few days and see if that solves it.

On the plus side, because my knee felt so weird I really couldn't go above z2. Huzzah LSD (the ride and the drug)! fdlkjsflkdahgpoewqriueiophg
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Old 03-02-11, 09:16 AM
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my cold broke without making its way into my lungs, thank you jeebus.

ready for a short hard TT effort today before a rest tomorrow, another short hard friday and then saturday is game time.

i have to say that other than lingering congestion in the sinnuses, i feel fandamntastic. legs really appreciated a couch weekend.

i'm not all that invested in results on saturday (though id be thrilled with a top quartile cat 3 time). i'm just so damn antsy to hit a starting line after months of slogging alone. plus this'll be my first TT with a proper bike and helmet and trispoke and all that jazz...
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Old 03-02-11, 11:07 AM
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Originally Posted by kensuf View Post
Yeah, vo2max intervals are never fun. There's something about being deep in the pain cave when your insides are being ripped out, and looking down and realizing that last "must have been 20 seconds" was really only 7 and you still have a minute on the clock to go, that is just brutal.
times like that I stare at my cassette, just to be sure the wheel is actually moving.
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Old 03-02-11, 11:14 AM
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Originally Posted by Ygduf View Post
times like that I stare at my cassette, just to be sure the wheel is actually moving.
I caught myself looking at my cassette a couple of times during the recoveries to see if I had any bigger gear I could go to.
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Old 03-02-11, 11:22 AM
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Originally Posted by LowCel View Post
I caught myself looking at my cassette a couple of times during the recoveries to see if I had any bigger gear I could go to.
I was doing that on some steep rollers yesterday.
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Old 03-02-11, 12:31 PM
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Build 1, Week 1 (yay!). Steep hills today, 5 x [1.5 + 4]min in Zone 5a/5b and around 67 rpm. Wooh, I was hoping to find some hills that were more like 2 minutes long but by the end of the workout I was glad I didn't. I was scheduled to do 6 sets, but I pooped out halfway into the 6th one, so I don't count that. I think these hills might be too steep, too "punchy", because I was out of the saddle in my 34x21 and still 67rpm was really, really hard.

Hey waterrockets, where are some long, steep hills around Austin? I think 8-10% is what I'm looking for; I was on Lost Creek today.
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Old 03-02-11, 12:53 PM
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Originally Posted by HMF View Post
Build 1, Week 1 (yay!). Steep hills today, 5 x [1.5 + 4]min in Zone 5a/5b and around 67 rpm. Wooh, I was hoping to find some hills that were more like 2 minutes long but by the end of the workout I was glad I didn't. I was scheduled to do 6 sets, but I pooped out halfway into the 6th one, so I don't count that. I think these hills might be too steep, too "punchy", because I was out of the saddle in my 34x21 and still 67rpm was really, really hard.

Hey waterrockets, where are some long, steep hills around Austin? I think 8-10% is what I'm looking for; I was on Lost Creek today.
The longest is Big View. It's worse than 8-10% though. Lost Creek going East toward 360 is probably the 2nd longest, and I believe, and it's ~7%. I like Far West quite a bit for repeats, and I believe it's 8% average, with a nasty 19% at the bottom. Jester is good for repeats, but averages 17% IIRC.

I also really really like Beauford, but it's shorter than most (280ft vs. 350ft on Jester). It's steep when it's steep though. If you really want to scare your friends, descend Beauford in the rain
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Old 03-02-11, 01:27 PM
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Nice, I'll have to check those out. Another thing though, I'm doing these repeats just because, but is there really any point to them if most races are not going to be that hilly? i.e. Not a limiter
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Old 03-02-11, 01:44 PM
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Originally Posted by HMF View Post
Nice, I'll have to check those out. Another thing though, I'm doing these repeats just because, but is there really any point to them if most races are not going to be that hilly? i.e. Not a limiter
Well, for me, it's mostly to train that VO2Max zone. If that's where you are in training, these hills can be a nice way to make training more interesting. I've done 5' intervals on flat ground before, and it's tough if you get to a downhill. The hills are just kind of fun pain.

Lago Vista coming up has a little kick on a 1km climb that's showing up at 21% on Google Earth (just for an instant). This is on Sunday's course. We have to climb that hill 7 times in the race. Other than that, I don't know of any races on comparable hills.
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