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Yesterday, RWIs.
Today on tap: 2x25@tempo w/10second bursts every 4 minutes. |
Originally Posted by Duke of Kent
(Post 17740580)
Yes, minutes. Great workout.
My ideal weight is 141/64kg. At least, it was back when I was racing on the road exclusively, prior to joining the Army. If I can get down to 143lbs/65kg now, and push FTP up to 330w, I'll be happy. It's at 325w right now. These longer workouts, for me, are what I really need. Yesterday's ride was on gently rolling roads, on my MTB, which required me to keep the power in check uphill, maintain over the top and then really spin (34x10 (SRAM XX1) on 29x2.1 tires is not a huge gear) to maintain power going downhill. My hamstrings are sore today. This kind of workout really forces me to monitor my hydration and fuel intake, which, historically, has been a problem for me in MTB races. I won a race last year where I was 5min in front with about 20min to go, then fell apart in the last 15min, to eke out a 1:30 margin. After watching an XC World Cup race in person, and seeing how often those guys are eating, like half a gel once per 15min lap, it reinforces that even more. FFS i'd be happy with w/kg like that too. Who's the guy here who wouldn't? |
Originally Posted by gsteinb
(Post 17740667)
FFS i'd be happy with w/kg like that too. Who's the guy here who wouldn't?
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I'd be happy with 3 w/kg...which im almost at
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2 Attachment(s)
ooooh this isn't going to go well
http://bikeforums.net/attachment.php...hmentid=446606 http://bikeforums.net/attachment.php...hmentid=446607 |
Originally Posted by gsteinb
(Post 17740667)
FFS i'd be happy with w/kg like that too. Who's the guy here who wouldn't?
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Originally Posted by gsteinb
(Post 17740667)
FFS i'd be happy with w/kg like that too. Who's the guy here who wouldn't?
Hoping to change that soon. There was supposed to be a "Tuesday Worlds" MTB ride these last two weeks, but it's been rained out both times. Planning on hitting that after my scheduled workout for a nice 4hr day. |
Originally Posted by grolby
(Post 17740755)
Right!?
I'm barely at 3 w/kg. Just did the math, 2.89 w/kg. |
Originally Posted by Duke of Kent
(Post 17740906)
I'm interested to see how racing goes this year. I know I'm stronger than I was last year, and lighter. I haven't felt "fast" so far this season, but I also haven't ridden with anyone since January. Solo road, trainer, and MTB rides. Kind of depressing.
Hoping to change that soon. There was supposed to be a "Tuesday Worlds" MTB ride these last two weeks, but it's been rained out both times. Planning on hitting that after my scheduled workout for a nice 4hr day. |
My goal this season is 300 watts for 20 minutes. 300 over 20 four times is studly at that weight. Last year it hit 281 but this year with my leg injury the wattage kept dropping despite putting in 12-15 hour weeks. Pretty sure barring any setbacks I can hit that.
Right now I'm at a obesely 162; my dog sat next to me and rested his chin on my gut last night which was both cute and depressing. My racing weight is 148-152. Not riding my bike and eating like I was riding my bike took its toll. |
Originally Posted by TheKillerPenguin
(Post 17739364)
I'd focus on what you can change which does not include skipping your work trips, but might include figuring out ways to maintain while on work trips
oh and your offer has not been forgotten. we should try and figure out a weekend. and to reciprocate the offer, my dad has a house up on lake winnipesaukee and i've been dying to plan a long weekend riding trip up there. |
Climbed and descended this morning. 1.5 hours. 30 minute climb somewhere low z4 ish, but hard after vo2 yesterday. Driving to work with the track bike to race tonight.
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Originally Posted by furiousferret
(Post 17740952)
Not riding my bike and eating like I was riding my bike took its toll.
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Originally Posted by mike868y
(Post 17741075)
any suggestions on ways to do this? thinking of doing some core/body weight squats in the hotel. i have 30-45 minutes max for each of the 4 days. i figure on sunday i'll probably be dead and want to recovery from quabbin, so maybe just monday-wednesday try to do something. i have no running base so I figure trying to run will just leave me wasted when i get back from the trip and ultimately be counter productive (that and I don't really have running shoes...).
oh and your offer has not been forgotten. we should try and figure out a weekend. and to reciprocate the offer, my dad has a house up on lake winnipesaukee and i've been dying to plan a long weekend riding trip up there. Work travel fitness, I dunno. Running is decent for a condensed workout even though foot sports are for serfs. Maybe some combo of that and plyometrics? Figure the day after your race isn't the end of the world if you take it off, something easy the day following, then whatever you can muster for a jog/sprint session. Just beware, I know that when I run as hard as I can without having done it in a while I sometimes get shin pain the day after, but I imagine that's due to cyclists being way more aerobically fit than joints are trained for due to the low impact nature of this sport, so maybe keep it endurancey just so your aerobic system knows it's still in go mode. |
I've said prior and I'll say again. 60 minutes walking on the treadmill. 4.0 mph. increase one degree elevation a minute. get to the top hang out for 5 or so minutes. Back down at minute intervals for 5 minutes or so. Go back up. You can crush yourself. That, some core, and some plyo mixed in. Certainly maintenance worthy.
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I was aiming for 310w for my test values before I incurred my injuries this month. My goal was an FTP (not test value) of 300w, which I know I can do with some consistency. I can get as low as 150lbs, although I've been closer to 160 over the past 18 months due to an upper body lifting routine.
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Originally Posted by gsteinb
(Post 17741168)
I've said prior and I'll say again. 60 minutes walking on the treadmill. 4.0 mph. increase one degree elevation a minute. get to the top hang out for 5 or so minutes. Back down at minute intervals for 5 minutes or so. Go back up. You can crush yourself. That, some core, and some plyo mixed in. Certainly maintenance worthy.
And I don' think I was able to hold 5 minutes at the top of the treadmill, and going down, I think I dropped 3 percent every two minutes. And I didn't go back up. It really wrecked me. |
the bigger question for me though is how fatigued did it leave you? i'm only gone for 4 days, and have been considering just taking a little break anyway. i don't want to do something to maintain fitness that leaves me wrecked and unable to pedal when I get back (planning to put in a solid 4 day block when I get back)
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That would leave a mark, but you can go by RPE and just not push yourself as hard.
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Originally Posted by TMonk
(Post 17741196)
I was aiming for 310w for my test values before I incurred my injuries this month. My goal was an FTP (not test value) of 300w, which I know I can do with some consistency. I can get as low as 150lbs, although I've been closer to 160 over the past 18 months due to an upper body lifting routine.
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I too enjoy lifting. I also enjoy being well rounded and healthy overall.
When I crashed last Th (40mph downhill, over the bars) I attribute a lot of my lack of serious bone injury to having upper body muscle mass and a strong core, so it does help my bike racing indirectly. |
Originally Posted by TMonk
(Post 17741326)
I too enjoy lifting. I also enjoy being well rounded and healthy overall.
When I crashed last Th (40mph downhill, over the bars) I attribute a lot of my lack of serious bone injury to having upper body muscle mass and a strong core, so it does help my bike racing indirectly. Also, how do you "attribute" lack of serious bone injury to having upper body muscle? I know they say muscle helps you avoid injury, but I always figured that applies more to the elderly and infirm/emaciated, not to regular people. |
I don't think muscle helps bone injury, but it helps keep things in place which can come in handy when protecting things like shoulders and knees. You also build up your tendon strength and ligaments when lifting which can help as well. At least this is what I was told by a doctor after I got hit by a car and came away with only a head injury as apposed to a head injury accompanied by other injuries as well.
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Originally Posted by mattm
(Post 17741338)
I'm confused. I thought lifting gave you back injuries or something?
Also, how do you "attribute" lack of serious bone injury to having upper body muscle? I know they say muscle helps you avoid injury, but I always figured that applies more to the elderly and infirm/emaciated, not to regular people. https://www.nichd.nih.gov/health/top.../activity.aspx Bones are living tissue. Weight-bearing physical activity causes new bone tissue to form, and this makes bones stronger. This kind of physical activity also makes muscles stronger. Bones and muscles both become stronger when muscles push and tug against bones during physical activity. |
For a 4 day trip I will usually try to work in three hard days right before leaving, then basically rest for the four days. I will usually do some core exercise and yoga in the hotel room, maybe an hour easy on an exercise bike but that is about it. Then be ready to hit it hard again when you get home. Just my 2 cents.
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