Ygduf

That was the segment I was looking at, yeah. Wanted to beat 60min and thought I could, but about halfway up South Grade Rd I realized I had calculated wrong, and 5mi (to the turn) and 5.7 (to the yield) only make 10.7 and I was a mile short. I jumped from confident to having to bust my ass the entire way to be under 60. Made it by 20s, entirely solo with kind of bad wind today, so I'll take it.

I believe plenty of old guys can do mid-50s. I can name the 5 who beat me at Diablo last week, for instance.

I'm heading home on Friday, so no Como Street (whatever that is) for me.

I am going to do the Pendelton Wednesday ride tomorrow morning, though.

abhirama

Monstrous numbers, Fudgy. Congrats on breaking the hour!

GC question: Is it possible to set it up such that when you have a power PR, it pops up a notification rather than you having to go through the CP chart. Not that going through the CP chart is hard but a notification would be nice!

Doge

The Training Peaks software sends me an email when Threshold power is increased. I didn't do anything to set that up, so don't know if I can adjust the time period.

Hermes

Nice Fudgy on breaking the hour on Palomar and have fun on the Pendleton Ride. I have not done the group ride but the ride through the camp is one of my favorites and a great TT course.

Doge

I'm not so sure. Different courses. I've see some mountains work better for some riders than others. You beat Taylor Phinney a world ITT champion. Then he's big - or wasn't trying...

JohnKScott

Just under an hour of strong tempo on the trainer last night. Made more palatable by virtually riding in Limoges, France with a a 6 mile climb and watching Magnum PI on Netflix.

waterrockets 

♫♪Rock and roll... ♪♫♪

>recordscratch.wav< O_o

waterrockets 

Went out for a Tour de Gruene tune-up ride yesterday with some friends. We went fast, and it hurt.

I'm looking good for that race, I think. My TTT partner is a friend from Houston (had to cast a wide net this year for some reason). He's got about 12 years on me, but won an age-based state TTT title, so we should be good to go. He's as tall as me, so the drafting will be nice (for both of us, for a change).

jsigone

hope you enjoyed the weds worlds ride. Fun ride to make it out to every now n than cuz you never know what pro might show up in the off season

Doge

I would think so too, but he is posting 12 hours worth / week of data - including races. If I wanted to extrapolate his weak areas I'd use race data. He gives lots of data to work with in what he does post. The World Champion RR data is posted with power and HR - and suffer score :-)

As no one I'm involved with is competing against him/at his level, it doesn't matter. But Wiggins and many other pros post nothing.

This is something relatively new and different.

JohnKScott

Loved Magnum PI back in the day. Enjoying it once again

jsutkeepspining

2.5 hours of z2 before the sun came out.

waterrockets 

Yeah, ok, seeing is believing. I could watch an episode... it's been a while.

Doge

I saw your Strava for Pendleton. You are talented. I expect you pissed a lot of guys off today.
Como Street - should have Googled it. Come in December when they go long.

aaronmcd

4 hours, 5800 feet, with a few longer efforts nicely spaced throughout. And a minor crash Somewhat fatigued from 100 miles yesterday.

First half hour climb at 87%, I didn't want to kill myself at the beginning of the ride.

Pieced together 20 minutes at 97% - 4 of us started rotating. Tim, Juho, Peter are all pretty fast so it was a decent pace. Towards a sprint point a few attacks by Tim and Juho kept us working, then we turn into a 5-6 minute climb and I had to work pretty hard to keep up with Tim's "tempo". Damn 125 lb climbers.

half hour at 90% - final climb I went all out, hit the flatter part, tucked low and pushed hard hoping to close some of the gap, came around a corner that turned out to be wet and went down (20 mph). Really sore hip and I had to ride easy the rest of the ride. I'm just glad this new kit didn't tear. Amazingly. And my phone came out of my pocket, slid across the road, and is also ok, amazingly.

Ygduf

I doubt that I pissed anyone off. It's funny being from out of town. No one marks you or counters you, but also when you're 15s otf for 2 minutes no one bridges up to work together either. Was a good fast ride, I was happy to have a little fun.

If I did that ride with the guys from home we'd get a break going every time. Flats and wind...

Doge

I had similar fun on your noon ride. Except I never knew where to turn.
For a few years I did that Wed ride 20X a year. It was called the Tri-ride then. The roadies have taken it over.
I do that same ride Tues and Thurs (tomorrow) - much slower.

mattm

An hour on the rollers. Have been getting home too late to get in a good afternoon ride so it'll do..

3x10' @ 250w/100 rpm or so, enough that it hurt but I could keep pushing.

In between those I would just spin spin spin. And sweat a ton.

mattm

I lol'd!

hack

training failure...set the bike up on the trainer in front of the tv to watch the Giants/Cardinals game. forgot to pedal a lot of the time, so about 2 hours of intermittent light spinning.

ShutUpLegs

2x20 in the sweet spot this morning. Training has started for next season already!

It's earlier than normal for me, but will be on vacation for 3 weeks in Cape Town, South Africa come December, so I want to get a little extra in. Hoping to get some rides in down there so I can at least explore the area.

hubcyclist

An hour doing lthr intervals on the trainer. I think it's my first really focused session ever as I move from just riding around to having a plan to actively improve. It was a real grind, but love the feeling of having pushed myself through a tough workout, when in the past I might have quit.

So, stupid question: how much improvement can a new person training conservatively expect to achieve over a winter of structured training? In other words, does one experience bigger gains when one first starts training, while improvements become harder to achieve as one gains power? Maybe the better question is, based on your experience, how much did you improve during your first off-season. Just curious to know what others have experienced.

shovelhd

It's dependent on so many factors there's no realistic way to compare. I have a lot of base, training, and racing miles in my legs, and I will typically have power swings of up to 50 watts between base and peak. Peak does not last very long.

Wesley36

In "Cutting Edge Cycling" there is an interview with Gibala, in which he cites data which suggests that incorporating high intensity intervals during the base period helps enhance aerobic adaptations. This dovetails nicely with (a) anecdotal advice from the most successful masters racer on my team regarding the importance of doing at least occasional, if sometimes low volume, high intensity work year round, to maintain the high end and (b) dealing with boredom and monotony in my basement pain cave over the winter.

I am a couple weeks into my 2015 season (Prep period), and I have added the Gibala sprint protocol once a week, or I have tried to. Basically, 30 seconds at ~200%+ of FTP (175% of VO2Max, to be precise), then 4:30 recovery x 12. With the long recoveries I thought it would be easy. Not easy at all. This week and last my roller sessions have given me a NP > FTP and IF > 1.0. Only slightly, but still, blows my mind because I spend so much time noodling along when I do these intervals.

The good news is that I am hitting my wattage targets consistently, and I went from 6 sprints before calling it off last week to 9 sprints this week. I have done lots of sprint work this summer in the 10-20 second range, but not 30 seconds; it is fun/hard, each time I have called it off because my legs were starting to feel uncomfortable in the wrong way (not looking to injure myself before I start base training!). Definitely feels like it is worth keeping in my training plan, my legs seem to be adapting (ie this week I was able to go slightly harder, for more sprints, before feeling discomfort).

mike868y

I would caution against starting structured stuff so early, especially for a beginner. i've found that if i start doing intervals in october/november, by spring time (when it matters) i'm pretty mentally burnt on those types of efforts/structure. just my $0.02.