Training Status??? (II)
09-29-11, 07:13 AM
SkinnyStrong
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Went out for an end of season threshold test. Pleasantly surprised by a 14% jump over what I thought I was working with. 4.18w/kg on the e-wang chart.
09-29-11, 07:55 AM
Making a kilometer blurry
09-29-11, 08:14 AM
Banned.
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Yesterday, I fixed the powertap (it just needed new batteries) and went out to do vo2max intervals on one of the main hills near my house. So an hour and a half after starting the ride i got 6x4.5 min hill repeats at vo2 max. Then finished it off with 30 minutes of mid z3 on the way back to my house.
This is great, because my past two rides have been 30 minutes long and 40 minutes long. I was starting to get tired of training.
This is great, because my past two rides have been 30 minutes long and 40 minutes long. I was starting to get tired of training.
09-29-11, 08:37 AM
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09-29-11, 08:39 AM
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If you go under an hour then it won't be a problem. I'm willing to bet the winner in 40-44 will be int he 53-55 minute range depending on the conditions on game day.
BTW -- did I tell you the course is flat? Like only 15' of elevation change during the 20k to the turn-around kind of flat.
BTW -- did I tell you the course is flat? Like only 15' of elevation change during the 20k to the turn-around kind of flat.
Good luck to you. If your time at the Nocatee TT was any indication, you are doing to kill it.
09-29-11, 08:43 AM
Making a kilometer blurry
09-29-11, 08:51 AM
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my post season "transition" (aka eating bad and not working out) period came to an end after a grand week overindulging in vegas for interbike and now i'm up 10 lbs from mid season race weight and starting a few months of moderately high volume/low intensity calorie burning miles to try to get the weight under control by the holidays. good news is i'm exactly where i was last year this time but the bad news is thats about 4 pounds more than i'd really like to be this time of year.
first cat 3 season was a mixed bag. i didnt finish a TT outside of the top 5 all year, got 2 podiums early (crit and TT), and got in two great road race breaks that were season highlights. i also struggled with a mid season crash and my bike fit and a lack of training focus/consistency/specificity and my climbing endurance was just disastrous.
first cat 3 season was a mixed bag. i didnt finish a TT outside of the top 5 all year, got 2 podiums early (crit and TT), and got in two great road race breaks that were season highlights. i also struggled with a mid season crash and my bike fit and a lack of training focus/consistency/specificity and my climbing endurance was just disastrous.
09-29-11, 09:11 AM
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An hour is the goal seeing as I haven't done a TT of this length since the days of when Lemond was winning races. Hell, I haven't done a TT longer than 7 miles since coming back to the sport a couple of years ago. This ought to be fun. I've got an average power number I'm targeting and that'll be the focus for at least the first half.
Good luck to you. If your time at the Nocatee TT was any indication, you are doing to kill it.
Good luck to you. If your time at the Nocatee TT was any indication, you are doing to kill it.
09-29-11, 09:38 AM
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MTB ride last night with a local fast kid....he showed me a few fire roads, 4-wheeler trails to ride in the area
not bad for getting in some miles off road
not bad for getting in some miles off road
09-29-11, 03:34 PM
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Decided to do a little work today. Did a couple FTP intervals randomly based on the route on my lunch ride. First one 0:14:23 @ 97% and second 0:10:34 @ 94% based on last tested FTP mid season. I'm sure with my 3 or so lax weeks it's gone down a little. Felt good to do a little work.
09-29-11, 05:46 PM
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I sat on my butt all day. Ah, the joys of the offseason.
But for serious, my tire was flat when I went to commute to work this morning and the car keys looked nice considering I was out of tubes. Grabbed a few tubes during lunch, and got her ready to ride for tomorrow when I got home!
But for serious, my tire was flat when I went to commute to work this morning and the car keys looked nice considering I was out of tubes. Grabbed a few tubes during lunch, and got her ready to ride for tomorrow when I got home!
09-29-11, 08:07 PM
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09-29-11, 08:10 PM
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Just noticed I did less than 600 miles for September. 
BUT!
400 more TSS than a z2 base month I put in 15 more hours. Definitely a lot of intensity this month!
Time to chill in October, and then get training hard for 2012!
BUT!
400 more TSS than a z2 base month I put in 15 more hours. Definitely a lot of intensity this month!
Time to chill in October, and then get training hard for 2012!
09-29-11, 09:34 PM
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Two different rides: grass sprints on the CX bike; tempo ride on the roadie. Total 80 tss.
09-29-11, 10:12 PM
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ZeCanon intervals today. Really, I think #5 is the ***** of the bunch. I don't know why, but #6 is easier. I guess because you know that in X more minutes it's over. I did them at an average of about 108% ftp. Maybe my ftp# is a tick low? Anyway still doing this crap because I want to be on my game for CX and my 'in season' racing was pretty much nill.
09-30-11, 04:48 AM
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rode for 2 hours last night. I even needed a light. As soon as I poop I'm going to ride easy for 90 minutes this morning, then wash my TT bike and get my stuff together to crush our last local TT tomorrow.
T-minus 8 days.
T-minus 8 days.
09-30-11, 05:29 AM
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Good luck tomorrow.
09-30-11, 06:07 AM
Making a kilometer blurry
+1
09-30-11, 07:11 AM
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Thanks guys. I need to put right what once went wrong. My training partner put 5 seconds into me last time, I need to fix that errror. 
09-30-11, 09:48 AM
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09-30-11, 01:03 PM
Throw the stick!!!!
Rejoined the gym today, hopefully I will start noticing some weight loss in the next few weeks and be in decent shape come next season.
__________________
I may be fat but I'm slow enough to make up for it.
09-30-11, 01:38 PM
Making a kilometer blurry
Some 2-man-TTT practice at lunch. Pushed ~117% FTP on the front, and averaged 95% counting the recoveries. Not sure on NP yet.
Anyway, it was REALLY windy. Lots of gusts, but we still managed 23.8mph for 20 minutes, and it felt like we could go for over an hour like that for the Merckx-style TTT coming up.
Anyway, it was REALLY windy. Lots of gusts, but we still managed 23.8mph for 20 minutes, and it felt like we could go for over an hour like that for the Merckx-style TTT coming up.
09-30-11, 02:02 PM
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