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Training Status??? (II)

Old 07-17-11, 12:28 PM
  #17826  
pjcampbell
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Did Lincoln Peak hill climb again on the old mountain bike

http://www.slidebrooklodge.com/image..._trail_map.jpg

thinking about an Age group top 3 at race to the top of vermont
http://www.catamounttrail.org/news/f...op-of-vermont/
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Old 07-17-11, 01:21 PM
  #17827  
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2h of some tempo.
Finally a day off tomorrow since I got about 1350 TSS since my last day off.
The icy cold Duval that is waiting in the fridge will be a nice reward for the work I have done over the last few days
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Old 07-17-11, 04:22 PM
  #17828  
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Looking for some feedback on an interval I'm thinking about riding. When the group has been whittled down to just a few people and you have to do time on the front all too often, I have trouble. So in trying to do race specific work, I've come up with this. It's similar to the work load you'd see in a TTT. I don't know if it's a doable set or if I'll just blow up 1/2 way through, but it's worth trying. I'll let you know how it goes. If anyone has anything to add/change to it, I'm all ears.

30 sec @ 120% ftp
3 min @ 90% ftp
repeat 5 times
rest 5-10 minutes (this is one set)

do 2-3 sets
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Old 07-17-11, 04:23 PM
  #17829  
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Originally Posted by Jancouver View Post
The icy cold Duval that is waiting in the fridge will be a nice reward for the work I have done over the last few days
Let it warm up a bit, to ~45-50 degrees. Enjoy.
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Old 07-17-11, 05:31 PM
  #17830  
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Poor showing at a race. After some chillin' with friends and such, on the way home....

Wife: "I think you need a training schedule."
Me: "?"
Wife: "Monday you should take off. Tuesday is the Rent. Wednesday you should do Ninigret or the group ride. Thursday off because Tues and Wed will kick your butt. Friday easy. Saturday 2 hours since you work. Sunday 4 hours. Minimum 2 hours every time you ride."

My next race is who knows when, late August, other than the Rent and Ninigret (Tues and Wed Night Worlds).
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Old 07-17-11, 05:52 PM
  #17831  
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Originally Posted by carpediemracing View Post
Poor showing at a race. After some chillin' with friends and such, on the way home....

Wife: "I think you need a training schedule."
Me: "?"
Wife: "Monday you should take off. Tuesday is the Rent. Wednesday you should do Ninigret or the group ride. Thursday off because Tues and Wed will kick your butt. Friday easy. Saturday 2 hours since you work. Sunday 4 hours. Minimum 2 hours every time you ride."

My next race is who knows when, late August, other than the Rent and Ninigret (Tues and Wed Night Worlds).
How much does your wife charge for coaching?
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Old 07-17-11, 05:54 PM
  #17832  
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Originally Posted by carpediemracing View Post
Poor showing at a race. After some chillin' with friends and such, on the way home....

Wife: "I think you need a training schedule."
Me: "?"
Wife: "Monday you should take off. Tuesday is the Rent. Wednesday you should do Ninigret or the group ride. Thursday off because Tues and Wed will kick your butt. Friday easy. Saturday 2 hours since you work. Sunday 4 hours. Minimum 2 hours every time you ride."

My next race is who knows when, late August, other than the Rent and Ninigret (Tues and Wed Night Worlds).
Sounds better than some alternative scenarios that some people might face:

Significant Other: "I think we need a dining schedule."
Racer: "?"
SO: "Monday you get take out. Tuesday is the Ritz. Wednesday we go to Tonelli's or the Sycamore. Thursday we're going to the couples spa for a massage and apps. Friday, easy, don't get any crazy ideas. Saturday 2 hours of cleaning the house. Sunday 4 hours of work in the yard. Minimum 2 Michelin stars every time we dine."
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Old 07-17-11, 06:24 PM
  #17833  
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Holy crap, what a weekend!

The weather here has been hot, humid and no rain for the last few weeks. This weekend it got stupid hot! Felt like Georgia out there, damn!

Did a 38km TT yesterday (it was suppose to be 40km, but the turn around was early). It's a very flat course and the weather conditions were just about perfect. So that allowed me to set a PB for that length of a TT, broke an hour...Almost that illusive 40km/h...

Well after the TT I guess I mustn't have done a good job staying hydrated because come about 9pm I had some nasty dizzy spells...Not good! I headed for bed and was wondering if I'd be able to ride today or not. My wife took care of me and got some fluids with electrolytes in me and that seemed to help. As the night wore on everything settled down and I ended up getting a pretty good sleep.

Woke up in the morning still felt a bit dopey and not fully with it, but we had a major day of training planned so I had to try. Made sure to load the bike with 2 bottles of Eload and we'd be close to stores to load up with more fluids when needed. We made sure to get out early since they were calling for temps to hit 32C with a humidex of 40C...Pretty friggin hot for us northerners...I had also planned on cutting the ride short if I started having any issues...

The ride out of the valley went good, kept things in check...Then we preceded to do 2x20min efforts at FTP...hit the first one, but was just under for the second. Actually was surprised at how ok the legs felt considering the TT the day before. Once we were done those we headed to the store for more fluids and then back down into the valley to do 5 repeats of Sydenham (our local 1.6km, 8%-12% climb). By the time we got to the base of the climb temps were already hovering around 30C. My coach had me doing over/unders going up the hill so that made it extra interesting. First two climbs went pretty well, but on the third one the wind died and it was like a friggin oven climbing...Holy Crap! I think that climb took a lot out of me since the next two were no where near as good...

Still I completed the workout and actually felt pretty good...

Spent the rest of today sitting in our nice AC cooled home drinking as much electrolyte laced fluid that I could and eating everything in site...
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Old 07-17-11, 06:40 PM
  #17834  
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Rode the second stage of the Tour of the Catskills today. It is a much, much different beast this year. Unlike 2010, you will not be able to hide til the peleton hits platte clove.

Speaking of, kept up with the fastest climber I know up it for 2 of its 2.7k length, at which point I overheated and cracked like a dropped plate, and had to stop to regain my composure for a couple of minutes. His wife then passed me and held the gap, so I can now say that for the first time in my life I have been beaten to the top of a climb by a girl.

I pulled so hard on the bars that I wound up moving my hoods, and ripped my bar tape. Yep.
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Old 07-17-11, 06:49 PM
  #17835  
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Originally Posted by TheKillerPenguin View Post
Rode the second stage of the Tour of the Catskills today. It is a much, much different beast this year. Unlike 2010, you will not be able to hide til the peleton hits platte clove.

Speaking of, kept up with the fastest climber I know up it for 2 of its 2.7k length, at which point I overheated and cracked like a dropped plate, and had to stop to regain my composure for a couple of minutes. His wife then passed me and held the gap, so I can now say that for the first time in my life I have been beaten to the top of a climb by a girl.

I pulled so hard on the bars that I wound up moving my hoods, and ripped my bar tape. Yep.
I rode that stage last weekend, and I agree, they've made it tough enough that you're certainly not going to be hitting the devil's kitchen on fresh legs. I also ripped my bar tape while climbing it.
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Old 07-17-11, 07:08 PM
  #17836  
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Originally Posted by mike868y View Post
I rode that stage last weekend, and I agree, they've made it tough enough that you're certainly not going to be hitting the devil's kitchen on fresh legs. I also ripped my bar tape while climbing it.
Oh boy that sounds like fun...Oh gawd how I am going to suffer that weekend...
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Old 07-17-11, 07:20 PM
  #17837  
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naugatuck 4/5 and 3/4. total of about 2:40 of riding, 200 tss. 50 racing miles in the legs. I'm tired. off tomorrow and I'll probably skip the rent again. racing every weekend makes racing tuesday night hard.

Originally Posted by rbart4506 View Post
Oh boy that sounds like fun...Oh gawd how I am going to suffer that weekend...
don't worry, you won't be the only one suffering.
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Old 07-17-11, 10:25 PM
  #17838  
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Originally Posted by Fat Boy View Post
Let it warm up a bit, to ~45-50 degrees. Enjoy.
I drank the 750ml Duvel bottle with my lunch after my ride and felt drunk. Than I noticed the beer has 8.5% of alcohol. So large bottle at 8.5% is like drinking 4 regular beers ... no wonder I was a little drunk ... Took a short nap after that

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Old 07-17-11, 10:42 PM
  #17839  
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2 hours in the wind, mostly a headwind. 1534kj, so I'm a little surprised that trainingpeaks only scored it as 118 tss. Also, I hit tennis balls with the spousal unit for an hour after dinner, so I gave myself an extra 20 tss for that.
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Old 07-18-11, 03:34 AM
  #17840  
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yeah I had the same conclusion last night with my Rock art beer. Equivalent of 4 beers in like 30 minutes . oops. I have this weird thing whre if i drink a strong beer too late, I wake up at 2am and can't sleep the rest ofthe night?
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Old 07-18-11, 10:33 AM
  #17841  
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Originally Posted by Fat Boy View Post
30 sec @ 120% ftp
3 min @ 90% ftp
repeat 5 times
rest 5-10 minutes (this is one set)

do 2-3 sets
OK, I did this workout this morning. The first one went a little too easy, so I changed it up as I was going through it.

By the end of the second set, I was having to work pretty damned hard.

3 min 90-95% ftp
30 sec 130-140% ftp
repeat 6 times (21 minute set)

6 minutes between sets, 2-3 sets.

On my second set (I did 2), I ended up with my 20 minute power right at ftp. It seems easier to get psyched up to hit the 30 seconds hard, but the 3 minutes at right under ftp start to really suck.

To change things up, you could do 1 minute at 120+% ftp with 3 minutes at 90-95%. In the end, it's going to train the same mechanisms. I think going for the higher power number for a shorter duration is more realistic.
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Old 07-18-11, 10:35 AM
  #17842  
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Originally Posted by Jancouver View Post
I drank the 750ml Duvel bottle with my lunch after my ride and felt drunk... Took a short nap after that
perfection
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Old 07-18-11, 10:45 AM
  #17843  
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Originally Posted by Fat Boy View Post
OK, I did this workout this morning. The first one went a little too easy, so I changed it up as I was going through it.

By the end of the second set, I was having to work pretty damned hard.

3 min 90-95% ftp
30 sec 130-140% ftp
repeat 6 times (21 minute set)

6 minutes between sets, 2-3 sets.

On my second set (I did 2), I ended up with my 20 minute power right at ftp. It seems easier to get psyched up to hit the 30 seconds hard, but the 3 minutes at right under ftp start to really suck.

To change things up, you could do 1 minute at 120+% ftp with 3 minutes at 90-95%. In the end, it's going to train the same mechanisms. I think going for the higher power number for a shorter duration is more realistic.
I like that. It sounds like a more fine-tuned variation on the Hour of Power workout. I did a set last Friday that was basically:

4:30 80-90%
30 sec. 150-175%

repeat for an hour. At first the 80%-90% was easy. As I got deeper into the ride, that part seemed so much harder than the bursts. In a way, the bursts were a relief. I also came out near my FTP. I think this is a good crit workout.
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Old 07-18-11, 05:36 PM
  #17844  
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Got sick over the weekend so started my recovery week a few days early...and a good thing too as I wasn't paying attention and thought I had an extra week before the GA Gran Prix. I hate racing after recovery weeks but this time I have a few days to get opened up.
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Old 07-18-11, 05:41 PM
  #17845  
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Originally Posted by mollusk View Post
Team ride today. 9 of us at the start including former team member Eric S (Cat 1) and current team member Ben P (Cat 2), so expectations were high for fireworks at the sprints. I used that to my advantage to snag the first one going away.

For the last couple of miles before the first sprint Ben P and I traded pulls at 23 to 24 mph. With a mile to go I rotated to the back. Cat 3 team mate Tim said to me, in a sarcastic tone of voice, "I wonder why everybody is checking the tightness of their shoe straps and clicking up a few gears." I replied "They can smell the green sign."

At 400 m to go the road makes a gentle bend to the right and the county line sign comes into view. More importantly you can then see if there is any oncoming traffic just in case things go really bad and you need the other lane. The wind is blowing left to right and the sheltered side is totally closed, but the side in the wind is wide open.

While everybody is looking at Ben and Eric, I go out into the wind at 400m and punch it hard to get as big a gap as possible and settle in for a bunch of pain. I hear Tim yell "I hope that works for you." Seated sprint all the way. Max speed 35.8 mph. Caught them all with their bibs down.

Next sprint didn't work out as well. Again I was at the back 1.5 miles from the sprint. Ben P or Cat 3 Keith R (I'm not sure which one) then attacked and strung us out single file at 29 mph. Eric S was 4th or 5th wheel and with about 800 m he pulled out of the line to move up. Once he did that the riders in front of me slowed way down and scattered all over the lane. By the time I picked my way through them there was a "bridge too far". I closed about one-third of the gap before I gave up and rolled in 4th.

Later in the ride my quads started cramping a bit, so I rode the last 20 miles straight back to town at a leisurely pace instead of continuing with the team ride.

That was a bit of fun for the old guy on the team.
Your rides sound awesome, I am gonna come out for one sometime!
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Old 07-18-11, 05:50 PM
  #17846  
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Originally Posted by veloboy971 View Post
Your rides sound awesome, I am gonna come out for one sometime!
They vary depending on who shows up and the mood of those that do.

And no way do I say that I pwnd them. The stars aligned and I snuck one in. Both of those guys would kill me straight up.
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Old 07-18-11, 06:47 PM
  #17847  
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Day off the bike. Mollusk intervals at moderate pace; lmost done with "first" round of weeding the entire yard -- it never ends.
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Old 07-18-11, 08:11 PM
  #17848  
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Had a long weekend out of town at my Grandparents house for a family weekend.

Started out on Saturday riding at 6am to try to get 1.5hrs in before we left to drive 3 hours. Well, unfortunately it was pouring it, and I just had to ride it out in the rain. It actually was a lot of fun, I miss riding in the rain and hope it happens a bit more, but it was cold and wet so didn't get a great TSS ride in and was cold the rest of the day!

Sunday got in a 3.5hr (65 miles) on super flat and unfamiliar roads. Ended up doing three different loops around the gparents house, every time I had no intention of looping just somehow ended back where I started. Either way, it was kind of a cool ride because it was so flat I was able to average a bit over 19mph. Downside of the flat was no breaks and the legs were tired after doing a steady high z2 power for that long.

Overall good training weekend away on a trip. Now to just finish up this 3rd week of the block and enjoy the rest week next week!
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Old 07-18-11, 08:17 PM
  #17849  
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Originally Posted by Jancouver View Post
I drank the 750ml Duvel bottle with my lunch after my ride and felt drunk. Than I noticed the beer has 8.5% of alcohol. So large bottle at 8.5% is like drinking 4 regular beers ... no wonder I was a little drunk ... Took a short nap after that

you need Hennepin, which is a Saison. It's lighter and was traditionally given to farm workers in harvesting season.

Right now, Duvel is actually making Hennepin (as opposed to its American subsidiary Ommegang). I'd stock up on the stuff if i were you.
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Old 07-19-11, 06:46 AM
  #17850  
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F-A-I-L

couldn't get HR up for my FTP intervals. Couldn't get power up either. I think i'm still recovering from a long ride (just 4 hours) on Sunday.

maybe i shouldn't bother with this FTP stuff until i get CTL over 80 again...
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