VanceMac

Sounds like a great workout. Similar to one of the aspects I like most about the Roger's Sessions -- finishing up with the motor game. Taking a lap early really fries you, then while still at a pretty fast pace, recover enough to finish up at 35-40mph. Feel the burn!

Looks like they got some good photos of you that session, as well. That banking must freak people out. What is rule of thumb on minimum mph for your track?

Allegheny Jet

The designer says riders need to maintain 17 mph while pedaling to hold the track. At the bottom I can ride at 16 mph and feel secure but up top I go at least 18+ to feel the same. The angle is a constant 50 degrees in mid-turn but the top has a longer distance around thus less G force to hold me down. I saw a chart on line, showing that riding 34 mph around a track with 50 degree turns = 2.45 G's. You really do feel the G force at high speed efforts. For whatever reason, the force builds as I go through the turn feeling the greatest about 3/4 of the way through. In reality the G force should be greatest in mid turn at the steepest banking. I'm assuming the bowl is equal on a both sides which may not be the case at our track.

sarals 

The training ride was tough today and my performance was mixed. I felt quite good out of the gate, and rode well. The pace wasn't being pushed, but it was decent, especially considering the first half of the ride was a 3% or so pretty constant grade. The road steepened up the last half mile or so, between 6 and 8%. I initially was climbing well, staying with the two other folks on the ride, and then I started to loose it. The lactic burn got to be too much and I popped and had to stop for few minutes to recover. After I recovered, I managed the rest of the climb (half a mile) with NO difficulty, and the rest of the ride went quite well. I managed 560+ watts on the last sprint, and held it for Coach's stipulated 15 seconds. I recovered quickly from it, too. Not long after that was the last climb of the day, and I actually managed a Strava PR on it. I really wish I could figure out how I warm up, and why it is so inconsistent. I've yet to find something common that would get me there, and tell me I'm there and that I'd be able to throw out everything when I need to. Right now it's a toss of the dice, in both the length of it takes to warm and then what I can do after I warm up (IF I warm up!). I've been blessed with such a strange body. Either that, or I just can't read it.

AzTallRider

The boost in motivation I got from Vegas had me appropriately pumped up for the strength work the following week. I was "let me at it", when normally, it's more of a "dang... got to do the gym work". But, having gotten a taste of what the 'next level up' could be like for me, I'm even excited to do the non-bike workouts, to get that high of a good performance on the bike. Addicting...

AzTallRider

You'll get that sorted out. You have the ability to quantify things now, and sound advice on how to approach your training. You'll home in on what your body needs and responds to.

shovelhd

I am commuting during the week and doing long tempo rides with the club on Saturday. Downtime has always been good for me.

AzTallRider

I'll be helping to escort Bob Roll in the Faster Gran Fondo Saturday: 100 miles with two KOM climbs. I'm setting up traffic signs Friday morning after my leg opener, then there's a Bobke book signing, and finally a reception in the evening. I'm no KOM threat for either climb, but I think I'll go up them with gusto. It will be interesting to see whether people 'chill' to conserve for the climbs. The steep one is 80 miles in.

Racer Ex 

I did the same thing with Lemond a while back. Good dude. Enjoy the ride.

revchuck 

That should be fun - I've heard he's a hoot to ride with, and can still rip most folks' legs off. I'll be doing a charity ride, 75 flat (the only kind you get in south Louisiana) miles on my celeste steel '97 Bianchi. No PT, no cadence sensor, just a HR monitor with the Garmin. Enjoying this transition phase stuff.

shovelhd

Enjoy your celebrity ride, AZT. Sounds like fun.

Hermes

Tense

sarals 

AzT, tell Bobke I said "Hi!"...no, he DOESN'T know me.

AJ - oooooo!!!! Scary bike dude!!

I did BX and STR this morning, 1.0 hour with the .4 warmup on the spin trainer. I think I may be indeed getting stronger. I did 3x 50 reps on the box, sweated a lot, but did not run into "bonk" issues. The lunges hurt, mostly because I am just not that flexible, but they sure feel good afterwards. I'm seeing benefits from this, and I'm getting happier about it.

Allegheny Jet

I was hoping fast and lean.

sarals 

Yeah, that works, too, AJ! But then - that's a given, in my book!!!

Racer Ex 

I can hear those boards.

Full 2x cycle on the weight/strength yesterday after a 20m warm up. Not as ugly as Monday, a lot less stiff and sore.

Head down the hill and of course the weather is going to be great up here, unlike what we've had all week. Planning on a long ride.

AzTallRider

Stopping for lunch anyplace special?

shovelhd

We've got a nasty storm coming up the coast early next week. I didn't think I'd be riding the commuter bike on the trainer, but I may have no choice.

Hermes

I looks like a hurricane meet a cold front. That seems like a really bad Nor'easter.

Cleave

shovelhd, hope it doesn't occur. Spoke with my brother who lives at the NY-CT border and he's battening down the hatches just in case.

sarals 

My brother runs LGA. He's really happy right now...

Another Perfect Storm?

shovelhd

It looks a lot like Irene, which caused extensive damage. We lost power for five days during last years storm although I have backup power. I had three days worth of gas. When I drove around looking for more, it was like Mad Max. Ugly. The one time in my life I felt I should have been carrying.

Hermes

Or that is the way you look when you weigh 360 pounds due to G forces.

Hermes

I went to the gym and warmed up and did some core work which was mostly Roman chair. I went home and immediately got on the trainer for 2x24 simulated track workout.

What I find interesting is the relationship between cadence and warmup. I warmed up for 10 minutes and then did some easy stretching. I started the first 24 minute set: 3 minutes z2 and 3 minutes z3 alternating. 90 rpm felt okay. it took another 15 minutes before 100 felt okay even at lower power. Of course I got to 100 at z3 and it felt hard.

sarals 

I rode the Look on the Blackburn this morning for 1 hour at pace. During the ride my PowerTap LYC computer's display went wonky on me - the lower two rows of digits lost some of the characters. I can't read the bottom or middle rows, too much information is missing. I uploaded the data, and the LYC is logging just fine, so apparently the problem is only the display. Does anyone know if the Powertap Little Yellow cpu's are interchangeable? I have a wired hub, will any of the PT yellow guys work with it? It looks like at some point the one I have is going to have to be replaced and I don't want to buy the wrong one.

Racer Ex 

Beautiful weekend in the East Bay. Hill repeats up Palomares Road, flowing past rec riders. Good numbers, no breathing issues, now if I can stop eating everything in sight....

And I know I'm getting fit because my dizzy spells when I get up from resting have returned. Hit the floor last week and tweeked my shoulder and arm.

Ouch.