Training Status??? (II)
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2 sets of 4 min tabatas this morning on the way in to work.
didnt have time for a third set but every little bit helps i reckon.
group ride this afternoon.
didnt have time for a third set but every little bit helps i reckon.
group ride this afternoon.
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I just joined up with Velocity at the beginning of the month. I'm realllllly new to all this -- I commuted a bit in college, and always daydreamed about racing, but didn't really know how to get started. Finally bought a road bike and started riding in Feb, and I emailed the people at NYV to ask how fast, etc. I would have to be before I could join up. When I sent the email, I thought of it as a long-term goal I wanted more info about, but they had me come out and ride, and told me there was a place for me on the team. I've been working really hard and everything about it has been awesome so far, but I definitely have a long way to go before I'm competitive.
From lurking around here for a bit, I know you ride for CU. I was a grad student there until this time last year, and whenever I see the team out and about, I always kick myself for not trying to start up while I was still enrolled.
From lurking around here for a bit, I know you ride for CU. I was a grad student there until this time last year, and whenever I see the team out and about, I always kick myself for not trying to start up while I was still enrolled.
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Thanks for the tip! I'm trying to soak up all the info I can from people who have been through this already and know better than me! Once I was all cleaned up and got to thinking about the whole thing, I started considering how I could have avoided it, since it seems like a pretty unnecessary way to go down.
fuggitivo solitario
I just joined up with Velocity at the beginning of the month. I'm realllllly new to all this -- I commuted a bit in college, and always daydreamed about racing, but didn't really know how to get started. Finally bought a road bike and started riding in Feb, and I emailed the people at NYV to ask how fast, etc. I would have to be before I could join up. When I sent the email, I thought of it as a long-term goal I wanted more info about, but they had me come out and ride, and told me there was a place for me on the team. I've been working really hard and everything about it has been awesome so far, but I definitely have a long way to go before I'm competitive.
From lurking around here for a bit, I know you ride for CU. I was a grad student there until this time last year, and whenever I see the team out and about, I always kick myself for not trying to start up while I was still enrolled.
From lurking around here for a bit, I know you ride for CU. I was a grad student there until this time last year, and whenever I see the team out and about, I always kick myself for not trying to start up while I was still enrolled.
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meow
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2:04 of easy riding that felt, well, easy. When I went up climbs and needed stuff, it was just there; I didn't need to call on it, it just happened. When I wanted to punch it a little, it just happened; I didn't feel like I was straining. I felt very smooth and balanced.
i got nothing.
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2:04 of easy riding that felt, well, easy. When I went up climbs and needed stuff, it was just there; I didn't need to call on it, it just happened. When I wanted to punch it a little, it just happened; I didn't feel like I was straining. I felt very smooth and balanced.
__________________
14 days...
14 days...
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hee hee, if my legs could feel like they did today on a race day, hoo-doggy, I think I would slay the dragon!
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Recovery week
Monday - off
Tuesday - 60 minutes endurance right after Taco Bell & Mountain Dew and it was hotter than it has been. Wonder why my heart rate was up a little?
Today - 60 minutes Z1 & Z2. One sprint up slight uphill at end. New personal best instantaneous power of 974 watts or 14 w/kg (prev 956). That illusive 1k is still not met . Crushed personal best 5 sec. 909 watts or 13 w/kg vs 861 previously. And I'm a bit lighter. I guess that means I'm not untrained any more...though my 1 minute power says otherwise!
Monday - off
Tuesday - 60 minutes endurance right after Taco Bell & Mountain Dew and it was hotter than it has been. Wonder why my heart rate was up a little?
Today - 60 minutes Z1 & Z2. One sprint up slight uphill at end. New personal best instantaneous power of 974 watts or 14 w/kg (prev 956). That illusive 1k is still not met . Crushed personal best 5 sec. 909 watts or 13 w/kg vs 861 previously. And I'm a bit lighter. I guess that means I'm not untrained any more...though my 1 minute power says otherwise!
Elite Fred
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I had been training on some 10 year old totally worn out Bonty Race Lite wheels. I got them used on an Ebay bike and personally put well over 40K miles on them. So, it was time to spring for some new training wheels that could double up as emergency race wheels. I thought long and hard about going Psimet, but I get a great deal from my sponsor shop and they earn a little money on the transaction so I went that way. They take care of me, so I need to return the favor.
Today was my first ride on a set of Mavic Elites: low end race wheels - high end training wheels. They seem a lot quieter than the antique Bonty Race Lites. And I'm not talking about the freehub noise! Pedaling the bike under power they seem quieter. Either they are less stiff so they are not making everything on the bike rattle or they are more aero and there is less acoustic noise generated. Or both. First impression is ...
...
... both.
And it was a nice ride. Short Z2 day: a couple of easy miles for warm-up, ride 19 to 20 mph for an hour or so, noodle back home through the urban/town street environment.
Today was my first ride on a set of Mavic Elites: low end race wheels - high end training wheels. They seem a lot quieter than the antique Bonty Race Lites. And I'm not talking about the freehub noise! Pedaling the bike under power they seem quieter. Either they are less stiff so they are not making everything on the bike rattle or they are more aero and there is less acoustic noise generated. Or both. First impression is ...
...
... both.
And it was a nice ride. Short Z2 day: a couple of easy miles for warm-up, ride 19 to 20 mph for an hour or so, noodle back home through the urban/town street environment.
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should have just gotten a set of 32 spoke openpro's laced to ultegra hubs.
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Going to try and get in an hour plus tempo ride this afternoon. Standard 24 mile commute "long way home."
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95rpm was the average for solo training ride today.
440 for 49", 432 for 52", 400 for 51", 395 for 53", 379 for 53", 361 for 54" and 343 for 55"
I cruised home and then did an 11" sprint at 1014 with max 10s at 1017 and max 5s at 1094.
I'm not going to race tonight.
I cruised home and then did an 11" sprint at 1014 with max 10s at 1017 and max 5s at 1094.
I'm not going to race tonight.
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yesterday:5x5 min (or about 5 min) hill repeats at LT in a huge gear cadence at the high points was about 75 rpm, most of the time closer to 50-60 rpms. Ouch these hurt
today: easy day on the rollers on the tt bike in the aerobars for about 90 minutes. my legs actually felt pretty good! Hopefully tomorrow my legs will be strong so i can do well in my tt.
today: easy day on the rollers on the tt bike in the aerobars for about 90 minutes. my legs actually felt pretty good! Hopefully tomorrow my legs will be strong so i can do well in my tt.
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2 hours of endurance...Legs were yelling a lot...I think I need a day off...
meow
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Thanks TMT. Indeed, getting that leg speed up/going is key. The power numbers in your prescribed workout are one thing, but, perhaps more challenging imho is doing it at the prescribed cadence.
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Thanks for the tip! I'm trying to soak up all the info I can from people who have been through this already and know better than me! Once I was all cleaned up and got to thinking about the whole thing, I started considering how I could have avoided it, since it seems like a pretty unnecessary way to go down.
Raising the bar
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just did the weekly worlds tonight after not being able to for a month due to rain and other races. i missed the split, but it was pretty fast in the end. for the ride, my HR averaged 174 for an hour and a half
https://connect.garmin.com/activity/88045121
nice and sore now
killington this weekend
https://connect.garmin.com/activity/88045121
nice and sore now
killington this weekend
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just did the weekly worlds tonight after not being able to for a month due to rain and other races. i missed the split, but it was pretty fast in the end. for the ride, my HR averaged 174 for an hour and a half
https://connect.garmin.com/activity/88045121
nice and sore now
killington this weekend
https://connect.garmin.com/activity/88045121
nice and sore now
killington this weekend
that looks like a blast!
fuggitivo solitario
Thanks for the tip! I'm trying to soak up all the info I can from people who have been through this already and know better than me! Once I was all cleaned up and got to thinking about the whole thing, I started considering how I could have avoided it, since it seems like a pretty unnecessary way to go down.
I must say that i had to google Lion's Den. I'm just visiting here at Columbia, albeit one that will last for more than five years.
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Can now hit max of about 185-190rpm which is good for me (pretty low for track guys I know!)
Raising the bar
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yeah it was great fun. those guys are pretty supportive and fun to ride with. when the breakaway was happening, one of them was like "come on chad, get on my wheel!" and then as soon as i looked up, he was sprinting, and i was like "oh, he's sprinting. i think i'll just wait it out." haha
i was in no man's land for a while with one other guy, but we couldn't bridge up and they wouldn't wait so...
at least now i know there is no way the 4s at killington will be that fast!
i was in no man's land for a while with one other guy, but we couldn't bridge up and they wouldn't wait so...
at least now i know there is no way the 4s at killington will be that fast!