jwible

Opened my big mouth and jumped on doing a MTB TT this Sat. Then I saw that the 34 mile option was being ridden in around 4 hours by the fast guys. Luckily there's a 17 mile option.

Sooo today I dusted off my MTB and hit the local trail 'Stinky'. My ass was handed to me and then brutalized. Loved it. 1:15 or so. 3mph is too high a cutoff of auto pause on the Garmin though. Fell off on one segment three times with the bike flying over my head backwards. Slippery and not used to the gears yet.

Nice change of pace. It feels good to get a little burn in.

caloso

2x20'. Hit my targets and had plenty to spare. I think I'll be bumping up soon.

laserfj

Woke up feeling not so good. Tempo intervals before work was the plan. When z2 to warm up was a challenge, I knew it was going to be one of those days. Cut the workout short, did about an hour.

Number400

2x8's on rollers with ankle weights last evening. I don't know what the heck I am doing but am trying to vary my workouts a little.

Creatre

Just a weaksauce 2hr endurance yesterday. Wimped out on the 3hr ride I was supposed to do. But it was 34 degrees and getting colder and I already could not feel my toes.

beatlebee 

Rest day after 10.5 hours over the last three days of a block during my time off. Hoping to see the Garmin Race Team on the group ride tomorrow. Seems the pros are in town and blowing the doors off the fast group ride.

Crash716

broke my pedal….look keo blade ti….suck, looks like i am going back to speedplays, much cheeper alternative. no warranty on the looks as they are just over 2 years. I am buying american, the french are just so frenchy. The lady on the phone was a jerk...

anyways…rest day!

waterrockets 

SPD-SL and you'll forget that people ever have to buy pedals. Or cleats (mine last about 2 years). I bought on Botto's advice, and I'm glad I listened to him.

Crash716

They're so pricey though…and i find i hit a lot in corners.

Creatre

This. Mine have taken so much abuse and still work great. I've had a set on my TT and road bike, both were awesome. I replace the cleats about once a year just preventative.

Though like the post above, I do have a problem pedal striking in corners. They stick out a good bit. I have gone done once because of it when I first got them. Have to be a bit careful. Nothing a little care and better bike handling won't prevent though.

shovelhd

Speed plays are not cheap.

echappist

another vote for SPD-SL

jwible

30 Miles. After yesterday I feel beat. Getting there. Slowly.

mattm

But they are awesome.

grolby

Back on yesterday for a team training session - 20 min. threshold test, followed by strength circuit. Not surprising to confirm that my threshold power is a significant limiter, 189 watts for 3.25 W/kg. Could be worse, but that's a lot of work to do! Also became quite clear that I have significant strength problems, which I'm increasingly convinced are contributing to my low threshold power. So it's pretty clear what I need to do. Knowledge is power.

Crash716

They are if you live in San Diego…buck fitty for the stainless steel ones.

shovelhd

40 bucks every year for cleats.

kensuf

I broke a binding and had to rebuild my SPD-SL's. After 30k miles. They're good pedals, new cleats once a year, new bindings once every 3, and just ignore them otherwise.

As for the cornering clearance, after enough pedal strikes they tend to get filed down... Don't ask me how I know.

But, I switched to speedplays in the process of trying to figure out a solution to the PF problem, and found I like the extra float.

kensuf

2:15 yesterday. 9 hours so far this week, four on the agenda for today.

HMF

Has anyone found that some of the workouts at the back of the training and racing with a power meter book are just not possible, or don't make sense? For example the workout LT-W3 starts out with an hour of endurance, then 8 x 1' @ 150%, with just 1 minute rest intervals! Can anyone actually do this? That's practically WRI intensity, except you do 8 instead of 5 or 6, and take 1 minute breaks instead of 6 minute breaks. Then after that there's threshold work.

Then, under the workout VO2-W1, all that's prescribed are 6x6' @ 96-102% with "at least" 6-8' rest intervals. How is that at all difficult? By definition it's not even vo2 intensity

/rant

grolby

Re-cajiggered HR training zones based on that threshold test. I had suspected for a while that my designated LTHR was too low. But geez, who knows? HR training is painfully imprecise. Someday I'll make the switch to power.

jsutkeepspining

yes some of the workouts are very very very hard to finish (if not impossible), while others seem super easy, but thats the way all workouts are.

edit: 4 hours today, and 200 tss. Nice group ride for the first 2 hours then some jra with a couple of people after the ride, followed by a 3 minute vo2max interval, just for fun. A hair over 6 w/kg, not too bad for not riding any vo2max intervals for about 8 weeks.

kensuf

4:15 today. Sunny and warm (69F!) at the finish. HR was a little high, but better than it was a week ago.

grolby

I assume you're talking about Snake Creek Gap? That's a nasty-sounding race.

mattm

5+ hours with some of the team, one of my favorite routes in the rain.. what a way to finish riding in Seattle!