Training Status??? (II)
11-23-11, 07:48 PM
W**** B*
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40 miles in the cold with a teammate today.
Need to get some toe warmers. Even with compression socks, socks, and shoe covers my toes were still frozen.
https://connect.garmin.com/activity/130482962
Need to get some toe warmers. Even with compression socks, socks, and shoe covers my toes were still frozen.
https://connect.garmin.com/activity/130482962
11-23-11, 08:18 PM
You blink and it's gone.
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1.5hr in the dark...Nice night tonight...Then followed it up with 15min on the rollers...
11-24-11, 07:04 AM
My idea of fun
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2:30 yesterday, it was worth 200tss. That hurt.
I'm having a hard time finding flat enough ground to do some 10' intervals. Everything around here just rolls.
I'm having a hard time finding flat enough ground to do some 10' intervals. Everything around here just rolls.
11-24-11, 07:07 AM
Must Go Faster
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you must have done more than 6 to get 200 TSS in 2:30?!?
heading out in a couple of hours for my second crack at them (probably will keep it at 4 again so I can get my first big ride in Saturday).
heading out in a couple of hours for my second crack at them (probably will keep it at 4 again so I can get my first big ride in Saturday).
11-24-11, 08:25 AM
My idea of fun
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It was a scouting ride, so no "3g" workout there. I just went as hard as I could for the duration.
Pro's to this area -- (1) it's easier to get into the countryside from mi madre's than it is from my house in Gainesville, and you know where I live so that's saying a lot, (2) the locals up here are pretty good about giving me a wide berth on the roads, although I spent 50 miles riding through hillybilly heaven yesterday, not a single one of them yelled at me to get off the road.
Con's -- I have yet to find a bike lane, and that includes major highways like US-78 (which I goofed up and spent 8 miles on yesterday). The back country roads weren't bad but US-78 scared the *** out of me.
Pro's to this area -- (1) it's easier to get into the countryside from mi madre's than it is from my house in Gainesville, and you know where I live so that's saying a lot, (2) the locals up here are pretty good about giving me a wide berth on the roads, although I spent 50 miles riding through hillybilly heaven yesterday, not a single one of them yelled at me to get off the road.
Con's -- I have yet to find a bike lane, and that includes major highways like US-78 (which I goofed up and spent 8 miles on yesterday). The back country roads weren't bad but US-78 scared the *** out of me.
11-24-11, 11:02 AM
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75 minutes. 4x10' in the biggest gear I could push to keep the cadence in the 40-60rpm range @330w. Unfortunately a few times I found myself spinning at 90rpms in the 53x11, but those descents went by pretty quickly at 55kph.
And I wound up on US-78 again... At least this time I recognized it and found some side roads.
And I wound up on US-78 again... At least this time I recognized it and found some side roads.
11-24-11, 01:05 PM
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1:25 mins this morning
warm up
mix of higher cadence and pushing big gears
5 min 53-15 @ 70-80 rpm,
5min 39-15 @ 100 rpm,
5 min 53-16 @ 80-85 rpm,
39-15 @ 100 rpm,
5 min 53-14 @ 50- 60 rpm with 8 second bursts every min,
5 min 39-15 @ 100 rpm,
39-15 @100 rpm fpor 10 minutes with 8 second out of the saddle bursts
then spun out the rest of the ride and cooled down
warm up
mix of higher cadence and pushing big gears
5 min 53-15 @ 70-80 rpm,
5min 39-15 @ 100 rpm,
5 min 53-16 @ 80-85 rpm,
39-15 @ 100 rpm,
5 min 53-14 @ 50- 60 rpm with 8 second bursts every min,
5 min 39-15 @ 100 rpm,
39-15 @100 rpm fpor 10 minutes with 8 second out of the saddle bursts
then spun out the rest of the ride and cooled down
11-24-11, 02:06 PM
Banned.
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4 hours today of high zone 2/low zone 3 with cadence in between 70-85 rpms, 200tss. im ****ing beat!
11-24-11, 02:58 PM
meow
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75 minutes. 4x10' in the biggest gear I could push to keep the cadence in the 40-60rpm range @330w. Unfortunately a few times I found myself spinning at 90rpms in the 53x11, but those descents went by pretty quickly at 55kph.
And I wound up on US-78 again... At least this time I recognized it and found some side roads.
And I wound up on US-78 again... At least this time I recognized it and found some side roads.
I was pounding low cadence for 70' yesterday (pushed it hard for a 10' stretch in the middle at 250ap -- about half was mostly downhill, making it hard to keep power up!!). Today, I was out for 3hr45m, taking it home pretty good for the last hour.
11-24-11, 03:12 PM
Must Go Faster
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3 hours this morning/early afternoon z2 with 4x10' 53x11 intervals at 100%. Did them into the wind today which ended up with the average cadence for the intervals right around 60 :O. Had fun riding the brakes on a few of the downhill sections on my route. So happy for an hour easy tomorrow, legs are toasty!
11-24-11, 03:34 PM
Wheelsuck
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Turkey day ride with the club. 5 hours, 4:24 riding. 82 miles, 2671 Kj. Now time for some dinner!
11-24-11, 04:10 PM
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3:15 Z2.
Bring on the feast!
Bring on the feast!
11-24-11, 04:20 PM
Must Go Faster
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11-24-11, 08:09 PM
meow
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11-25-11, 11:05 AM
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3 hours zone 2 today. I had to hit the road early b/c of family commitments, brrr.
11-25-11, 11:58 AM
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1:30 z1/2 on the fg yesterday morning, leftover intervals today.
Might to a ~3ish hour z1/2 road ride with some teammates over the weekend to cap off this rest week.
Might to a ~3ish hour z1/2 road ride with some teammates over the weekend to cap off this rest week.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
11-25-11, 12:30 PM
fuggitivo solitario
Training fail. Second long ride that was subpar in the past week. This is after three previous attempts that were very successful. Time for a rest, i guess. I should probably also stop short-changing myself as i got only 5 hours of sleep on one occasion and did an FTP interval the night before on the other...
i also promise myself not to do any solo rides more than 5.5 hours in duration.
i also promise myself not to do any solo rides more than 5.5 hours in duration.
11-25-11, 12:43 PM
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1 hr. Run around my sister's neighborhood in SF. Most of the streets around here have steps cut into the sidewalk so it was a good workout. I'm going to estimate 80 tss and 600 kcals.
11-25-11, 12:52 PM
coffee-stained punk
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2nd day off in a row. Because I was tired. I had 3 good weeks in a row that had more volume than ever, so I'll just call this a rest week.
11-25-11, 12:54 PM
Must Go Faster
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1 hour easy, jra'ed the neighborhood
11-25-11, 02:21 PM
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11-25-11, 02:24 PM
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i've added bike cleaning intervals to my regimen today (in addition to leftovers intervals).
My race bike is immaculate, which is fine because I will probably only ride it a handful of times before February.
Now its time to hit up the training bike and the fixed gear, which will get much more cursory cleaning.
I may even post pics up in the 41 if I am proud enough of my job.
My race bike is immaculate, which is fine because I will probably only ride it a handful of times before February.
Now its time to hit up the training bike and the fixed gear, which will get much more cursory cleaning.
I may even post pics up in the 41 if I am proud enough of my job.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
11-25-11, 03:09 PM
meow
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(Base-pace) Pounded it out for about 75 minutes today. Worked the climbs. Getting (base) stronger.