Harlan

Also did core/upper body exercises earlier in the day. Core is totally key for riding with a decent seat-bar drop.

Mowed face really hard when I got home. I derive too much pleasure from eating.

bostongarden

I'm jealous!

petalpower

Crit tonight. Finished 2nd, and was 1 of a 2 man break away about midway into the race. Probably could've won it, but was happy to be nipped at the line by 1" by my buddy.

A 3rd and a 2nd - not a bad start to the season given the hours I'm putting in.

jsutkeepspining

2 hours on the tt bike on the rollers. pretty much a base style ride, but with 30 mins of tempo/sst intensity. i've resized that i have been eating way too much like (6000 calories!!!!) and i've lost about a pound in a week and a half, even with major intense training. Time to cut out the sweets for just a little while.

waterrockets 

I like sprinting into hill troughs, because I can start the sprint at race speed (over 30mph). I hit it where it's level at the bottom and jam from there. Start by trying your sprint from 100rpm without shifting. If you start at 32mph and can reliably get up to 125rpm without fading due to cadence, then that's 40mph without shifting. If you can't figure out how to generate the power from 100rpm, keep working on it, but try a bit from 95 or so in the mean time.

teetopkram

Wed = Full body circuit weight training in middle of day, followed by one hour training crit in the evening. Legs still don't have much snap due to hard racing this past weekend. Rest of week:
Thurs: 2-3 L2/L3 endurance/tempo ride
Fri: 2*20m TH Intervals
Sat: Off
Sun: Hilly group ride

Next week: REST WEEK!!!!!

Harlan

Hey thanks. Yeah I was starting on flat land and I ended up spinning too slowly. Will try that next time I go out, I know just the spot except it's a fairly short road. How long do you usually go? Let the hill lead you out, sprint (how long?) and then cool down?

shovelhd

Look up Cavendish Sprints.

I use a section of state highway for them. It's about 500m long. The start is at about a -1% downgrade that ends in a dip in the road, which turns up gradually to a +4% peak before leveling off. I'll start by rolling up to pack speed, then hitting it hard about 100m before the dip, get to max rpm, and try and hold it up the grade to the finish.

GirlAnachronism

^ This was my workout this morning. It was rainy so I had most of Central Park to myself. It was great.

badhat

was planning a rest/bus day but my alarm clock app crapped out on my so i got up a half an hour late and missed my bus (only comes once an hour).

so i got on the TT bike and set a PR and managed to get here in time by 5 minutes.

who says TT bikes are impractical!?

echappist

which section of CP was this? Also, did you see any 5-O?

I did 2x20's last night in the park, and i think i was the only one out. It was wonderful as there were no cops, though i did have to take it easy going around the S-bend by the Meer.

GirlAnachronism

Um, all of it? The ticket thing is fine. It's been fine. Everyone needs to relax.

waterrockets 

Yeah, this.

TheKillerPenguin

No ride. Knee feeling slightly better.

Drove down to the Paris-Roubaix course and checked out some of the tougher sections. That **** is ROUGH. The cobbles this side of the border simply don't compare.

bostongarden

Short-interval workout today:
20' warmup
20x20" (+/-) with 40-55" rest (short hill that is part of a circle in a cul de sac area)
487, 513, 531, 536, 530, 531, 522, 518, 517, 532, 522, 501, 515, 523, 509, 533, 520, 536, 529, (gave it everything I had left on last one) 582
While I did mutter "no problem" repetitively (akin to "no pain" in Rocky IV) between interval 18 and 19, the legs were starting to feel better after these intervals and during the 56' cool down.
Decided to give some pop in a short sprint at the end: 5" at 1049

Also, found a nice set of side roads for doing a longer, steeper interval -- intervals on these roads are going to hurt.

Ygduf

I'm kind of surprised that if you can do 1049 for 5" the 20" numbers are only half that? did I read that right?

Out-The-Back

BG, excuse my ignorance, but can you tell me what you're targeting with those kind of repeats?

I went out at lunch today...25' warmup at 245w, 5x5'x360w w/5' recovery between but had to stand a bit more than I would have liked on the last interval probably due to a fairly hard gym workout yesterday. 20' cool down.

bostongarden

The computations are correct. What would you expect for the 20"? Note that I did 20 of them with 40-55" rest between each interval (that's how long it took me to roll around the rest of the circle and get back to the base of the climb) and that only the last one was 100% effort -- not that the first 19 were done with leisurely effort (maybe 90% +/- effort, I'm guessing -- I knew I was going to do 20 of them going in!!). And, I just started intervals and intensity last week after 6 months of base (which was fairly disciplined in that I rarely looked to rock it during this 6 month period).

echappist

sounds like a helluva workout. I've broken the 4-digit barrier just once...

bostongarden

Warning: I'm not very scientific when it comes to training with power. I haven't read "the book" and I don't plan detailed workouts months in advance. The two big factors for me were knowing my history and how my body responds to certain workouts; and, there is some context here. I just starting up intensity and intervals 8 days ago. I like to work myself in slowly and carefully (with respect to length of interval) with intensity. In addition, I have had some type of intensity in each workout in the past week. I'm alternating the length of the interval by workout (for now). I just feel it is working different aspects for me. Again, I'm not very scientific and go by feel. So, I probably cannot provide much help with respect to training with power principles. Also, fwiw, I was seated during all intervals today, less the sprint at the end of the ride.

kleinboogie

Sprint workout on Tuesday morning. Slowly making progress. Rode the new 38mm Tubulars and tried the Racebak. Only consumed 16ozs of water so its barely needed but removing the bottle cages and new wheels shaved 1 lb off the bike which I definitely felt when I was coming up to speed. Finally published the video (below) in HD. Warning lots of butt shots and kinda boring if you're not into sprints or being in the back 1/2 the time.

Out-The-Back

BG, thanks for the reply, I wasn't questioning your techniques per say, I was just curious if you were targeting lactic flushing or something along those lines. I'm no guru either so I'm always curious as to other people's techniques and thought processes. FWIW, this year I didn't write up a plan either as last year was my first year racing and did do a plan. I've enjoyed and been more successful this year probably due more to my additional year of experience and "listening" to my body more than following a plan verbatim and feeling guilty if I missed something. Next year will probably require more discipline but for now...it's all good.

wens

Had a pretty good ride, until I broke a spoke. Fortunately opening the front quick release was all the work I had to do on the road, it's chilly out there. Gimped home. Going to try to get the wheel fixed after work tomorrow. New training wheels are at the top of the list of cycling purchases now.

Harlan

Ugh, 50mi ride went ok but bonked so hard at the end that I still feel sick hours later after showering, eating, and hydrating. WTF mate



I did not eat enough today, and haven't been this week. It's odd.

rbart4506

Another awesome day in Georgia...Almost 6hrs, rode 150kms with 5000ft of climbing at an IF of .792 and a TSS of 360...

Felt good on the climbs we did, figuring out this whole pacing thing and not blowing myself up on the bottom half..

I do believe I am due for a recovery day...