Training Status??? (II)
02-01-12, 03:57 PM
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Will affect speed/distance but shouldn't affect watts unless watts are derived from speed/distance.
02-01-12, 06:49 PM
Wheelsuck
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1:30 total. 3 good hard sprints. 30" at about CP2 followed by about 30" maximum. That's enough of sharpening the knife. It is what it is at this point.
02-01-12, 07:15 PM
Throw the stick!!!!
Had a good workout at the gym this evening, core, upper body, and some time in the steam room. 
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02-01-12, 07:31 PM
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1 hr. z1/z2 on the fixed gear, plus some floor work.
02-01-12, 07:55 PM
VeloSIRraptor
beautiful sunny afternoon here (the later part at least)
3h:
1h little ring spinning quickly
30' big ring stuff
finished the ride, cracked hard near the end.
this training stuff is hard work.
3h:
1h little ring spinning quickly
30' big ring stuff
finished the ride, cracked hard near the end.
this training stuff is hard work.
02-01-12, 08:26 PM
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60 minutes on the rollers again today.
Tortured by lots of buddies sending email about going outside today to take advantage of 50F and no winds.
Tortured by lots of buddies sending email about going outside today to take advantage of 50F and no winds.
02-01-12, 09:33 PM
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Yoga + 2 hours w/ 4 x 7' alternating cadence every minute: 60, 80, 100, 110rpms.
02-01-12, 09:39 PM
Banned.
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1 hour w/ 1x30' at .95 if. Now i get three days off for Model UN, then a strong training block focused on threshold.
02-02-12, 07:38 AM
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Tabatas before breakfast. Weights before picking up a giant carrot cake to feed 30+ people. I feel good.
02-02-12, 09:18 AM
Senior Member
Deadlifts, abs, a few other weighty things and 45 mins spin on trainer watching Boonen crush souls in P-R.
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02-02-12, 10:43 AM
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i'm almost through a rest week. longest ride this week was 90 minutes easy on the hills. otherwise its just been commuting and doing some skills work on my TT bike and road bike during the commute.
getting sorta irritable.
getting sorta irritable.
02-02-12, 10:56 AM
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After much internal debate I decided to sit that one out and just race at Trolley instead. I want to win and my teammates support it.
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so high, my heart cannot bear the strain." -A.C. Jobim, Triste
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so high, my heart cannot bear the strain." -A.C. Jobim, Triste
02-02-12, 12:33 PM
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02-02-12, 12:37 PM
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1:10 big gear hill work.
02-02-12, 12:59 PM
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Weight workout done.
02-02-12, 12:59 PM
Wheelsuck
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Yesterday I rode over to the only real hill around here
02-02-12, 01:07 PM
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Cute little bugger, huh? At least it gets reasonably steep. I rode a couple times last year around Newton, IA. I made a promise to myself to never get out of the big ring. At the end of one ride I was bonking a little and cresting a shallow hill. There were some cats coming out of the weeds beside the road. A big mama cat and a bunch of little fur-balls. Uh-oh. Those aren't cats, they're skunks. Full sprint mode. Damn, I wish I were in my small ring! sprintsprintsprintsprint!!!!!
02-02-12, 01:13 PM
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Palomar Mt - Failed again. Wanted to do the entire climb at 300W but was 6W off.
Palomar Mt Store to Store (Taco shop to yield sign):
Distance 11.6 mi
Avg Grade 6.9%
Elev Difference 4,236 ft
Elev Gain 4,258 ft
Elapsed Time 01:23:25
Resting Time 00:00:00
Average Speed 8.4 mph
Average HR 163 bpm
Power 294 watts
Wondering how much faster my time would be if I wasnt riding my 25lb training bike.
Palomar Mt Store to Store (Taco shop to yield sign):
Distance 11.6 mi
Avg Grade 6.9%
Elev Difference 4,236 ft
Elev Gain 4,258 ft
Elapsed Time 01:23:25
Resting Time 00:00:00
Average Speed 8.4 mph
Average HR 163 bpm
Power 294 watts
Wondering how much faster my time would be if I wasnt riding my 25lb training bike.
02-02-12, 01:25 PM
Reasonably Slow...
My first post in this thread.
Tuesday did weights.
Yesterday ran.
Rest day today.
Going out of town this weekend, so taking off work part of Friday to get a ride in.
Tuesday did weights.
Yesterday ran.
Rest day today.
Going out of town this weekend, so taking off work part of Friday to get a ride in.
02-02-12, 02:22 PM
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question about ZCI's:
How are they any different than a 1x30' at CP30? If the prescription is to ride at 103-108% of FTP, that's basically CP30. Are ZCI's supposed to be done in blocks of 2?
take me for example. My 20min test showed me at 275w. 275*.95 = 261w.
So, my ZCI range should be between 268 and 281.
261w*(1.03) = 268 and 261w*(1.08) = 281w
Am I missing something?
How are they any different than a 1x30' at CP30? If the prescription is to ride at 103-108% of FTP, that's basically CP30. Are ZCI's supposed to be done in blocks of 2?
take me for example. My 20min test showed me at 275w. 275*.95 = 261w.
So, my ZCI range should be between 268 and 281.
261w*(1.03) = 268 and 261w*(1.08) = 281w
Am I missing something?
02-02-12, 03:49 PM
Wheelsuck
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Riding consistently at CP anything is very, very tough. The ZCI's put you at the same power output and at the same total work time. The difference is that you're much more apt to actually finish the ZCI's (although I don't always complete them). If you were trying to ride a CP30 for 30', then you would fail the workout if you were carrying any sort of fatigue into the ride.
02-02-12, 03:57 PM
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7 miles of "hard as I can stand" on my road bike with my training wheels and a crosswind followed by a bunch of JRA. I won't be posting numbers, but I am pleased considering how out of shape I am right now.