oespinoza83

5.25 hr century ride @ Chappell Hill area. TSS of 489!!!!

revchuck 

Sounds like you earned those post-ride beers.

aaronmcd

I'm guessing you meant TSS 289?

revchuck 

My guess is that his software told him 489. I did a race last month, 103 miles, that gave me a 410 TSS with a .82 IF. He would've had a .9x IF with that time. He just needs to update his FTP.

oespinoza83

IF .957, TSS 488.9

Guess I should up those FTP values then.

shovelhd

You might say.

TexMac

Been off the bike for 5 day. Rained today but was still able to get 1.5 hrs on the bike and did some
Tabata's 12x (20+10), plus couple of short sprints. Felt sluggish, not sure why.

rbart4506

Team ride today, 3hrs, wicked winds. Cross winds were nasty and people were using them nicely to drill it to those behind, lots of guttering going on. Leading up the final drag I did not have the legs to hold onto the lead group and settled into a small group of 4, which included the ex-wife. A team-mate and myself provided the pull and shelter for her and the other guy, who were pretty much done. It was a god workout and the legs felt pretty good considering I had 5hrs on the bike the two days before hand.

Early season form is settling in nicely. Never have I been this fit and light. As long as a race smart I think I may surprise myself. We shall see....

furiousferret

Good ending to the week. Two hours of riding with lots of intervals mixed in. Was pretty gassed and didn't hit most of the numbers but still good. I did hit a roadrunner! It tried running across the road and then took flight and tagged my handlebar. They don't really fly, more of a glide like a paper airplane.

caloso

Juniors ride today. We finished by having the kids do a set of 300m two-up sprints. I volunteered to sprint against the 17 year old. The kid pipped me, but I did set a season high PR for 5sec power as a consolation prize.

waterrockets 

2x20s

What is it about rain rides that leaves me feeling so great for the rest of the day? I'm thinking that it's because I seem to be able to dig deeper in bad weather, so more pain, thus more endorphin high? I want more.

cool

caloso

Yeah. I was annoyed at the time, but I am giving up 31 years on him.

Tyrell

Tour of the Gila TT simulation on the trainer.

furiousferret

120m Team Recovery Ride.

Creakyknees

ftp seems to have fallen by about 15 watts after a week off the bike, biz travel, overeating and lost sleep. sample size = 1

mattm

Peak is over for sure, time to rest, reset, reboot.

Then on to the next base/build/peak phase for Cascade/San Rafael in July.

Never done a base phase during the season, we'll see how it goes.

Ygduf

how many corners can you fit in 120 meters?

furiousferret

The amount of cornering isn't important, my 10 w/kg over that distance is...

brb, posting numbers on Strava, Facebook, Twitter, Instagram, ******, blogger, and myspace (lol as if anyone is still there).

Tyrell

STUCI on rollers in the garage while HVAC guys replaced the coil on my unit. I always seem to cut 2' from the next interval before I fail at the current interval given how I felt in the current interval. Like, if I just did my 2nd 8' interval and was able to *barely* improve on the last 8' but don't think I could do that same effort again, I'll do a 6' interval for the next one with the goal of improving over the 8' power. One of these times, I'll just go for 8's until I fail and then see if there's anything at all left for 6's. Pretty sure that's how you're *supposed* to do them.

TexMac

Yesterday: 1 hour on the trainer: VO2Max 10x (30+30)

Today: 1 hour on the trainer: ST & LT: 3x (5+10)

waterrockets 

Did SST on hills today. Lit it up very near 100% for two 5:15 climbs. Hurty but good. Very happy to be able to dial it right up to the edge without falling off. I was also sprinting into any shallow (2%) sections off of the steep (10-15%) sections, and my training partner referred to it as an Indurain tactic (he's a climber and likes the steeps much more than sprinting into the flats). I like a comparison like that O_o

Seems like you're getting the same benefit anyway. Very subtle differences. FWIW: here's Friel's blog post on the workout:
Joe Friel's Blog: Last Pacing Post

Tyrell

Heh... +1 for ME

aaronmcd

2:45 on the bike with some fun descending at the end.

Dunbar

Did 2x15's, cruising along at 280-290w and some guy on a dual suspension Mongoose mountain pulls up next to me and starts to pace me. I did not see any evidence of electric motors. I'm untrollable when I'm in the middle of an interval

caloso

South River Ride. Knew it was going to be hard already with the west wind and then a couple heavy hitters showed up from the reverse route. Stupid hard. But I have season bests in power from 5 to 12 minutes. Fitness isn't all there yet, but it's coming.