Hermes

3x20 on the trainer and rollers.

caloso

bike commute plus an hour of Just Dance on the Wii with the kids. That's probably good for 25tss.

sarals 

1:20 on the TT bike yesterday. The goal was an hour at pace and 20 minutes at FTP. Not quite on both. I popped trying to maintain FTP, and then didn't have the gas left to finish up with another 30 minutes at pace. Being fat doesn't help. My cadence was high in the FTP portion, though. Silver lining. Sort of. TSS 90 something, IF .878, ACad only 73 (because I can only turn over at 50 RPM to get up hills and stay below the upper power limit). During the FTP portion ACad was 94. Oh - lots of time on the aerobars, and I didn't crash.

IBOHUNT

Always(!) a plus.

revchuck 

Got my training schedule for the next month today. Bunches of Z3 and threshold and threshold+ work, all fairly long intervals. Hard but doable.

I also ended up having to work two Saturdays, the 18th and the 25th. This job's lifespan is quickly shortening. I have a chance at a job at the bike shop that sponsors my team for lousy pay but convenient hours...nothing firm, but I've let them know I'm interested.

sarals 

Openers and Form Sprints today, 1 hour programmed. I did three form sprints and that pushed the TSS up quite a lot. Over 700 watts on the sprints, so I at least still have that. TSS .87, IF .726, NP 133 watts (those sprints...).

Team clinic tomorrow, I'll get to meet EVERYONE! They have a three hour ride scheduled, sponsored by Gu - and then they'll feed us. Wow...a real team!!! of course, after they see me ride they may send me home without dinner and tell me to never come back...

revchuck 

100 mile ride today. Started out with about eight folks, but most peeled off early for a shorter ride, leaving three of us to do the whole chalupa. I was definitely not feeling my oats today; I pulled a few times on the way to the break at 60 miles, and sat in the rest of the way. My back acted up again, and I forgot the bleepin' ibuprofen AGAIN, so I pulled off at 80 miles and finished solo. I rode the Look 585 without the Powertap, so no power data. hrTSS 350, IF .75, ~2500 calories according to Training Peaks.

IBOHUNT

50 min doing an FTP test so I got a new PALTRY ftp number. Still at 2.FAT/Wkg
Then 2 hrs Z2 later in the day

Hermes

Went out to the TT course for some TT work. When we got there it was drizzling, windy and cold. We went back home and set up the indoor peloton. I knocked out 3x20 with the first set on the TT bike followed with the last two on my road bike.

Allegheny Jet

Hour and a half on the rollers this AM. My first time back in the saddle since last Sundays fixie ride. Survived the worst cold of the past few years.

Cleave

Just when I was feeling kind of good on the bike (Thursday's intervals at the track), I've come down with a cold. Felt a bit under the weather yesterday so I stayed of the bike and generally took it easy. Feel worse today. Hope it's not the flu. (I had a flu shot back in October.)

Of course, I wanted a decent weekend of training since I have a big event at work from Monday to Thursday and I may have to miss some training. To add to my training misery, I'll be in Mesa, AZ the last week of January sans bike.

IBOHUNT

1 hr on the trainer
IF 0.67
TSS 45

Hermes

1:45 ride to Woodside as easy as possible. I came home and took a nap. Got up and went to the gym for the main event of the day - box jumping.

sarals 

First ride with the new team today, 47.7 miles. Sufferfest! A really high pace, lickety-split, right from the parking lot. I stayed with the (huge, 50 rider) peloton quite easily prior to the start of the real climbing, riding with the two other gals who are also on the team. Hung tight over the first set of rollers, and felt really good at the beginning of the long climb (Calaveras Road). I decided just to drill it on the climb, because I was told it was "short". It wasn't! I think I did most of it above FTP, and managed to drop a few people, but was tail gunning for sure. Unbeknownst to me, the group continued further up the road after the regroup at the (it really wasn't) the summit. I thought prudence, and kept the power lower, riding at a conversational pace. We turned around at some point to descend (but there were lots of ups and downs before the real descent), and on the last short climb to the summit my legs just quit. I was struggling on and off for the rest of the ride (about 20 miles), but still turned in a decent time and overall pace. I am not ready yet for such antics, I don't have the base or the endurance, but still, I did okay. I love the new team, they really are a development team, and they gave me all sorts of advice and support! I am thrilled! I'm now kicking back with a lager and Norah Jones....nice! Bubble bath to follow! Oh, yeah, I'm such a girl! TSS 265.7, IF ,903, NP 133, Acad 70 RPM

Allegheny Jet

It doesn't seem that reps of box jumps are very difficult when watching..., as I recover between sets of hang cleans. My 2/3 rep max just went up 20 lbs today. Now the real work starts.

Hermes

There are easy. I would stick with your hang cleans.

Hermes

This is one of my track friends from Velo Sports Center. He was on USA Sprint Team. He is going for the 2016 Olympics in track cycling. Note that although his box jump is higher than mine, he brings his knees to his chest so the actual amount he lifts his center of gravity is less than the total height of the jump. For my weight, it takes 1050 watts to lift my center of gravity 24 inches above the floor jumping. If I bring my knees to my chest, I can jump onto a higher bench. Also, bringing the knees up works the lower abdominal muscles.

https://instagram.com/p/jHjpE2Ktgy/

Allegheny Jet

Box jumps are on Friday's menu.

revchuck 

1:17 at endurance pace, with 2x15' intervals at 106% of FTP. They were supposed to be right at FTP, but I'm always paranoid about undershooting the required power level, so I overshoot instead. Thursday they'll be 20 minute intervals, with two days of the same next week.

Hermes

My stomach was sore from the box jumps. I suspect it was because I did 3 sets of 20 as fast as I could which is different from the video. I did 165 jumps total last night and I am working toward 400 three times a week. Tonight was upper body at the gym that included the plyometric sets right after a strength set. I increased all the weights.

IBOHUNT

3 miles ru**i*g then Dr visit for my shoulder. They gonna cut me mid Feb. There goes whatever fitness I did gain in the past 5 weeks.

AzTallRider

Sorry to hear that...

IBOHUNT

Thanks. I just hope that I don't have to throw this year out.

Allegheny Jet

You are going to be good at box jumping. Back in the day I had a 33” jump reach. The day was way, way back.

My coach has me doing walking lunges with dumbells this year. Right now it's 15 steps forwards, then 15 lunges backwards. I have a hard time doing the backup part in the basement as I have to pass a doorway and a pool table. I'll be doing them outdoors soon as he said that the goal will be to work up to 400 meters. I suspect that I will be good at walking lunges.

Allegheny Jet

Hoping things go well. Three years ago in December I had an ankle fused and came back from it with my first RR in early March.