Training Status??? (II)
01-09-12, 07:31 PM
My idea of fun
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01-09-12, 07:45 PM
Must Go Faster
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58 min z1, 7 TSS, then mollusk's class
01-09-12, 07:56 PM
Elite Fred
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01-09-12, 07:58 PM
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01-09-12, 07:59 PM
Must Go Faster
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. The first homework might be worth a few though 
01-09-12, 08:00 PM
Must Go Faster
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01-09-12, 08:28 PM
Elite Fred
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01-09-12, 08:57 PM
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3hrs on the fixed gear, 2 of them in Z1. Flat and slow. That's the way to go.
01-10-12, 12:21 AM
Wheelsuck
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1:50 smack dab in the middle of endurance power level. Tomorrow the real festivities of the week begin.
01-10-12, 03:17 PM
Nonsense
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01-10-12, 03:30 PM
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Here you go, a 9-26 cassette: https://www.pbwbikes.com/product_info...products_id/68
(it's for small wheeled bikes and fits on a Shimano Capreo hub. But you could put it on a race bike...)
(it's for small wheeled bikes and fits on a Shimano Capreo hub. But you could put it on a race bike...)
01-10-12, 03:33 PM
Nonsense
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I....wat
01-10-12, 04:12 PM
Elite Fred
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Today was "fun".
Warm-up, 20 minutes at FTP, 5 minutes tempo, 5 minutes SST, 10 minutes tempo ramping up to SST, 20 minutes Z2 getting ready for 10 "over/unders" (1 minute over FTP, 1 minute under), 10 minutes Z2, and then crawling home. Today was my threshold "pull" day for the week. And I wanted to try some things to see if I could work on some "recovery during the race" adaptations via training.
I will say it was more interesting than doing 2x20's.
The the first 5 or so over/unders were actually very enjoyable. By the 7th I was doubting that I could get through 8. I was dying toward the end of the last one. I think that I did them about as close to perfectly as I ever have.
Tomorrow is just commuting back and forth to the office.
Warm-up, 20 minutes at FTP, 5 minutes tempo, 5 minutes SST, 10 minutes tempo ramping up to SST, 20 minutes Z2 getting ready for 10 "over/unders" (1 minute over FTP, 1 minute under), 10 minutes Z2, and then crawling home. Today was my threshold "pull" day for the week. And I wanted to try some things to see if I could work on some "recovery during the race" adaptations via training.
I will say it was more interesting than doing 2x20's.
The the first 5 or so over/unders were actually very enjoyable. By the 7th I was doubting that I could get through 8. I was dying toward the end of the last one. I think that I did them about as close to perfectly as I ever have.
Tomorrow is just commuting back and forth to the office.
01-10-12, 04:14 PM
My idea of fun
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Getting ready for some pain in about 30 or 40 minutes.
01-10-12, 04:15 PM
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01-10-12, 05:06 PM
Ninja don't wear flipflop
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Spin-ups. 1:11:13, 1096KJ, 416 ft, with 21 ft of climbing, 0.2mph avg. I love my Garmin.
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My slightly narcissistic and rarely updated blog can be found here
My slightly narcissistic and rarely updated blog can be found here
01-10-12, 05:39 PM
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8x4' hill repeats. I wasn't very scientific, some I did in the smallest gear sitting, then standing, then high-force/low-cadence. This kept it interesting and fun, and after looking at my GC critical power graph I see that I did season bests for everything from 45 secs. to 6 min. I call that a successful session.
01-10-12, 06:01 PM
Must Go Faster
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3 hrs z1/2 with 3x15' @ FTP. I was 9 minutes into my attempt of a 4th and the power started dropping so I just decided to cruise in easy. Numbers weren't bad but I definitely didn't pace well as they were a down sloping trend (I usually like either a hump with the middle interval being highest or the last ones being highest). I get to try again Thurs.
01-10-12, 06:03 PM
Must Go Faster
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01-10-12, 06:28 PM
My idea of fun
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No, I went and visited the z5+ pain cave. Dirty Thirties, 4 sets of 5. It was about as much fun as going to a Barry Manilow concert with rkwaki. Really, that hurt.
01-10-12, 06:57 PM
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Kensuf - ouch. I am not worthy of that at this point. Good man.
Note to self. Remember to use your inhaler before doing threshold efforts. I almost passed out 9m into my second 10m. That would not have been good.
Note to self. Remember to use your inhaler before doing threshold efforts. I almost passed out 9m into my second 10m. That would not have been good.
01-10-12, 08:16 PM
Making a kilometer blurry
I had a great SST ride today. I think I need another MAP test. (feeling heroic)
01-10-12, 08:18 PM
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