kensuf

My sinuses hurt but I'm not coughing oysters anymore. In 30 minutes I'll load the car to go to the first FPS race of the season.

mollusk

Good luck, Ken.

Tweaked my right knee last night lifting. Went out for a 13 miles spin in the little ring at 100 to 110 rpm and it was "OK". My first FPS is tomorrow.

bostongarden

Day off yesterday. I was due.

rkwaki

Just under 4 hours today. Great ride with the boys. Starting to get a little stronger

GirlAnachronism

Life on the trainer is much more painful with a power meter. Also much more rewarding. Tough two hour workout today but it felt so good every time I hit my wattage goal for an interval.

echappist

i finally did a 2x20 on rollers. First one at 94% FTP and the second at 96%. It was indoors, in a sauna like place to boot. Looks like i won't need to buy a damn trainer after all to do FTP workouts

Smallguy

got in 2 hours on the trainer after my outdoors day got canceled due to bad weather

did some speed work and some zone 2 work

Smallguy

do you have a resistance unit for your rollers ?

I have te kreitler 4.5 rollers and find they're great for warm ups but a combination of my lack of roller skills and gearing means it's tough for me ot get much resistance..probably mostly my lack of skill

echappist

i try not to use the resistance unit b/c the lower speed means more instability.

On my minoura roller (80mm drums), i would spin the 50x12 or the 50x11 at 95-110rpm to generate ~250W. The corresponding speed is about 31-32mph. With the resistance unit set on level 1, 250W gets you about 19mph, so the added resistance is quite a bit.

Today, i was actually using nashbar rollers (85mm). The last 2:30 of my last interval was at 269W, and that meant a speed of ~34mph and cadence of 100rpm. It was pretty damn stable, too. So whenever i hit the magical 4w/kg FTP (currently at 3.7), i think it'll be time to put on the resistance unit.

Given the larger drums on your rollers, i'd think resistant unit would be a worthwhile investment. I'd think that on a 4.5" roller, 250W would be something like 23-25mph, which is a pretty stable speed.

On a side note, i finally was able to ride no-handed (using the nashbar rollers). This was made all the better as i was showing off in front of a bunch of triathletes.

Racer Ex 

2 hours this morning, 160TSS. Going out for an hour on the TT bike this afternoon.

ridethecliche

Try a towel under the drums of the rollers.

mike868y

30% chance of flurries...100% chance of epic.

3:40, 238 TSS to top off a solid 15.5hr build week. Today's ride was supposed to be mostly z2 but I felt good so I let myself push up some of the climbs so I was pretty fried by like the 3 hour mark. Still a great ride on some of my favorite roads here in Baltimore.

Ygduf

14 days since crash.

https://app.strava.com/rides/279370#4298235

Don't judge on average speed. I cost myself a ton of time on the descents by being afraid that I'd seize up and be afraid, know what I mean?

best effort: 20:20 climb at 4.2w/kg.
2 minutes off my October PR of that climb, but I'm also like 6-7lbs heavy right now. Need to sweat out this bloat, get over needing vicodin to help me sleep, and string together some positive weeks for the first time since November.

mechBgon

4000 feet elevation gain, nice one Keep at it!

shovelhd

You are doing awesome, ygduf.

BikeNube

1x17min and 1x20 min > LT

First one came out to 291w, a new power record for me.
Second one was reallllllly horrible at 261w.
Weighed in at 142 pounds this morning .

I think this core routine I've been doing is really helping. 1x150 bicycle kicks, 50 heel touches and some planks 2x a week. Going from no core workout to 1 or 2 a week makes a MASSIVE difference.

carpediemracing 

Was tired, rode really slow, missed the group ride, etc etc. Struggled to get home, literally riding along at 7-10 mph for some time (on flat roads). Grim.

But I did a few jumps, including one to open the ride and one to close it. Opening jump was good - 1350w. Closing jump, with cramps and stuff, 1100w. Avg wattage was not that great, 1100 for 12 seconds in the first, 900 for 15 seconds in the second. My wheel must flex because both of them have a zero mph speed reading in the middle of the jump - only explanation I can think of is that the magnet hit the pickup or the wheel flexed just enough to push the magnet out of the sensor's range. The other explanation - that I lifted the rear wheel and it locked up - is unlikely.

under 140w avg, under 15 mph, never broke 40 mph, avg HR 130... not very good.

badhat

local saturday morning slugfest this morning. 80 miles of suffering with 50 of my closest friends.

the best way i can tell i'm improving as a racer is thinking back to this time last year and barely hanging on for the first hour of this ride, only to crack and have Ze drop back and tow me up repeatedly till i cried uncle.

this week i was mixin it up at the front, hard pulls and good time in the rotation, hangin on for the climbs, putting in a respectable solo attack for the midpoint townline sprint, getting caught and recovering in time to take another dig and pull in 3rd behind two dudes who can actual sprint.

shelled by the big (or rather, skinny) dogs on the big mother climb, but the chase group i ended up with was a respectable bunch i'm honored to be riding strong with.

oh yeah, it was 60 degrees, calm and sunny in january in colorado.

Jancouver

You missed a very good ride.

This includes one hour of easy ride to meet the group and one easy hour from the group ride.

Duration: 4:46:23
Work: 3277 kJ
TSS: 337.9 (intensity factor 0.845)
Norm Power: 279


Was happy to see those two numbers: (not spectacular but I'm happy)
Peak 30s: 876 watts
Peak 1min: 604 watts

TMonk

Ya I decided not to ride today so I missed Swami's. My knee is starting to act up a little bit, which isn't a big problem, esp. since I'm at the end of a 3-week block.

I plan on doing 4ish hours tomorrow. I'm not sure if I want to meet up with an easier group ride in the morning or go solo later.

bostongarden

The conditions were reasonable enough outside today, but, I chose to ride on the trainer for 2:01. I would not have had time for much more than 2 hours outside, and I felt that I would get a better work out indoors. My boredom fighter was watching hoops and then soccer.

johnybutts

3:30 on the mountain bike today including a 3 hr race.

caloso

From today's race (Cal Aggie Cat 3):



Entire workout (234 watts):
Duration: 1:13:02 (1:22:36)
Work: 824 kJ
TSS: 110.2 (intensity factor 1.08)
Norm Power: 277
VI: 1.18
Pw:HR: 8.19%
Pa:HR: 25.26%
Distance: 22.899 mi
Elevation Gain: 20 ft
Elevation Loss: 30 ft
Grade: -0.0 % (-3 ft)
Min Max Avg
Power: 0 1049 234 watts
Heart Rate: 98 189 164 bpm
Cadence: 17 117 87 rpm
Speed: 0 32.2 18.7 mph
Pace 1:52 0:00 3:13 min/mi
Altitude: -13 9 -1 ft
Crank Torque: 0 1079 222 lb-in
Temperature: 50 51.8 50.4 Fahrenheit

I assume that means I have my FTP set too low, right?

bostongarden

Nice power.

caloso

Thanks, I felt like I could get off the front when I wanted to. How long I could stay away is another matter. But it's early yet, and I'm very encouraged.