Training for Racing All Disciplines
12-18-12, 05:02 PM
#1051
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Or "Off The Saddle"...either, eeether, The Rain in Spain...you know!
AJ, Shovel, thank you! I think you are safe from wrath. I do what my coach tells me religiously
Ummm, 90% of the time (more now than earlier!).
Today I did the group ride. The total was about 43 miles. There was a former VOS rider in attendance, plus some MBRT kitted folks, and the usual other suspects (and me). I was determined, because I have no direction for today from Ex, to not get too far afoot. So, I did a lot of sitting in, refusing to take the bait on pulls or bridging (I did do one short pull). I felt very comfortable, very relaxed, I concentrated on my breathing (Ex noticed that I was not doing that very well on the Hamilton climb), and even so I was near the front ALL day. Without even thinking about it. I was just there. Cool! Strava showed nothing special, except a very consistent overall ride. My heart rate average is up, and my top speeds are up. I climb better (still have a ways to go, though), too. Now, as Ex has told me, more than once, this is VERY early in the process, and I know that. But, I am encouraged! The training works, even for me! How cool is that?
AJ, Shovel, thank you! I think you are safe from wrath. I do what my coach tells me religiously
Ummm, 90% of the time (more now than earlier!).Today I did the group ride. The total was about 43 miles. There was a former VOS rider in attendance, plus some MBRT kitted folks, and the usual other suspects (and me). I was determined, because I have no direction for today from Ex, to not get too far afoot. So, I did a lot of sitting in, refusing to take the bait on pulls or bridging (I did do one short pull). I felt very comfortable, very relaxed, I concentrated on my breathing (Ex noticed that I was not doing that very well on the Hamilton climb), and even so I was near the front ALL day. Without even thinking about it. I was just there. Cool! Strava showed nothing special, except a very consistent overall ride. My heart rate average is up, and my top speeds are up. I climb better (still have a ways to go, though), too. Now, as Ex has told me, more than once, this is VERY early in the process, and I know that. But, I am encouraged! The training works, even for me! How cool is that?
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12-18-12, 05:26 PM
#1052
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Or "Off The Saddle"...either, eeether, The Rain in Spain...you know! AJ, Shovel, thank you! I think you are safe from wrath. I do what my coach tells me religiously Ummm, 90% of the time (more now than earlier!). Today I did the group ride. The total was about 43 miles. There was a former VOS rider in attendance, plus some MBRT kitted folks, and the usual other suspects (and me). I was determined, because I have no direction for today from Ex, to not get too far afoot. So, I did a lot of sitting in, refusing to take the bait on pulls or bridging (I did do one short pull). I felt very comfortable, very relaxed, I concentrated on my breathing (Ex noticed that I was not doing that very well on the Hamilton climb), and even so I was near the front ALL day. Without even thinking about it. I was just there. Cool! Strava showed nothing special, except a very consistent overall ride. My heart rate average is up, and my top speeds are up. I climb better (still have a ways to go, though), too. Now, as Ex has told me, more than once, this is VERY early in the process, and I know that. But, I am encouraged! The training works, even for me! How cool is that?
Ummm, 90% of the time (more now than earlier!). Today I did the group ride. The total was about 43 miles. There was a former VOS rider in attendance, plus some MBRT kitted folks, and the usual other suspects (and me). I was determined, because I have no direction for today from Ex, to not get too far afoot. So, I did a lot of sitting in, refusing to take the bait on pulls or bridging (I did do one short pull). I felt very comfortable, very relaxed, I concentrated on my breathing (Ex noticed that I was not doing that very well on the Hamilton climb), and even so I was near the front ALL day. Without even thinking about it. I was just there. Cool! Strava showed nothing special, except a very consistent overall ride. My heart rate average is up, and my top speeds are up. I climb better (still have a ways to go, though), too. Now, as Ex has told me, more than once, this is VERY early in the process, and I know that. But, I am encouraged! The training works, even for me! How cool is that?way cool...
12-18-12, 05:40 PM
#1054
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I did my first VO2 max intervals in about a year today. I had forgotten how much these things can hurt. 
I made it through them with all my parts intact, then had my usual climb and stoplight sprint on the way home. Funny how I didn't push quite as hard as usual on those last two items. My cadence counter chose today to go on the fritz, too, so I was using the Force to determine my cadence. I'm pretty sure I wasn't pedaling in the 180 rpm range.
I made it through them with all my parts intact, then had my usual climb and stoplight sprint on the way home. Funny how I didn't push quite as hard as usual on those last two items. My cadence counter chose today to go on the fritz, too, so I was using the Force to determine my cadence. I'm pretty sure I wasn't pedaling in the 180 rpm range.
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Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
12-18-12, 07:25 PM
#1055
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"Can you add a signature line please? The lack of words makes me think you are being held hostage and being told to be quiet"
"Can you add a signature line please? The lack of words makes me think you are being held hostage and being told to be quiet"
12-18-12, 08:30 PM
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Today's workout was one I feared all day and even thought of ways to justify bagging it but in the end I just said to myself HTFU. I got home from work and got on the road right before dark. The task was ride the fixie for 2.5 hrs with a 2 hr Z3 interval in the middle. I put a small light on my helmet in order to see the HRM and went at in 36 degree weather. I saw many excellent Christmas lighting displays on my country ride but at the Z3 effort couldn't really look at them. When I finished the interval I was a sweaty mess and the last 15 minutes of noodling home was nice but really cold.
12-18-12, 08:36 PM
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Yesterday was a scheduled day off. Today I was supposed to do my weight circuit but I spent most of the day working on my bike and kit order for 2013, along with a bunch of other misc paperwork. It rained all day in any case and I like to do my warmup out on the road. I'll cover tomorrow's recovery ride with some power work on the bike then "lift".
After I pulled the plug I took a 30 minute nap.
Not too worried missing a workout, my TSB hasn't been positive since November 11th.
After I pulled the plug I took a 30 minute nap.
Not too worried missing a workout, my TSB hasn't been positive since November 11th.
12-19-12, 12:00 AM
#1060
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couldn't face going out in the cold this morning (low thirties, icy), so 1 hour on the trainer tonight, easy pace, multi tasking by reading the Time Crunched Cyclist while I rode... Now that I'm past the self promoting 'I trained Lance' stuff, it seems like a pretty good read. Inspired by earlier posts, I did several sets of OTS work.
I recommend playing Bron-Y-Aur Stomp as OTS motivational music.
I recommend playing Bron-Y-Aur Stomp as OTS motivational music.
Last edited by Esteban58; 12-19-12 at 12:11 AM.
12-19-12, 10:05 AM
#1061
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Thanks, everyone! Things are getting to be really fun. I'm excited about the upcoming season.
Off to the gym in few minutes for 1 hour of spin, then I'll go out on the bike for an hour workout. I've get to get in some more ab work, too, but probably tomorrow. BF is taking me to dinner tonight (because I deserve it!).
Esteban, it IS cold this morning!!! Whew...
Off to the gym in few minutes for 1 hour of spin, then I'll go out on the bike for an hour workout. I've get to get in some more ab work, too, but probably tomorrow. BF is taking me to dinner tonight (because I deserve it!).
Esteban, it IS cold this morning!!! Whew...
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12-19-12, 10:21 AM
#1062
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33 degrees according to my car at 7:35... I don't have the gear to ride in weather this cold, so I'll probably duck out at
lunch for a ride... Call me wimpy, I don't care.
lunch for a ride... Call me wimpy, I don't care.
12-19-12, 10:22 AM
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12-19-12, 10:42 AM
#1064
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I'm wimping out on the morning rides, sneaking out early so I can ride in warmer temp's: ~60 vs. low 40's. Rainy today as well, which is complicating things, but I'll get my ride in this afternoon one way or another. Yesterday was JRA for 90'; today has some intervals.
12-19-12, 12:55 PM
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The weather is beautiful, big winds last night so today is crisp and clear and 47 degrees. Mt. Baldy is sitting out my window covered with snow.
I may swap my schedule around and do my FTP test today.
I may swap my schedule around and do my FTP test today.
12-19-12, 01:56 PM
#1067
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Because it was 39 when I got into my car for the gym this morning I did the 1 minute intervals there. I just got back from the bike portion, pace and five minute intervals, and it's 49 degrees. I think that might have stiffened me up a bit, and it seems I may have expended myself a little more than I thought yesterday. Power was down a little, not huge, but the pain was WAY up. The good thing is that I can ride through pain better and longer than I used to be able to. I guess that's a good thing!
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12-19-12, 02:59 PM
#1068
I need speed
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The value of low-cadence resistance training is oft-debated, as our sport isn't one where raw strength is the big key. Here is a study, done with well-trained cyclists, where resistance training was added during the racing season, and improved 40K TT performance: https://www.sportsci.org/jour/05/amt-m.pdf
So no whining when you're trying to go uphill in your tallest gear!
So no whining when you're trying to go uphill in your tallest gear!
12-19-12, 05:36 PM
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Last night 1 hour trainer workout and today, I rode from home to hook up with MEA for a ride to the top of San Bruno Mountain. It was a beautiful day but cold. My climb was okay but I am climbing fat. I was sweating like Shaquil running the basketball court. I put a 12/30 cassette on the bike and it was nice. The 30 is great for Radio Road where the climb gets steeper.
12-19-12, 07:48 PM
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6w over my current FTP guesstimate. This is good for December.
Turning up the FTP volume and as a result shifting all my zones up. This is bad for my inner sloth.
Turning up the FTP volume and as a result shifting all my zones up. This is bad for my inner sloth.
12-19-12, 10:22 PM
#1073
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My afternoon workout was a warmup, 10' of 1' intervals, 30' of 5' intervals, and 30' of Z3 tempo work. Then I attended a seminar at the shop on TT power production, presented by a PT that focuses on cycling performance issues and injury rehab. Good explanation of why power is lower in the TT position, with suggestions on how to minimize the difference. Key points were to adapt by really working the glutes (one legged squats, step-ups, etc), do all you can to open the hips, and consider shorter cranks.
12-20-12, 04:04 AM
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1:05 on the trainer last night, endurance pace with fast pedal and one-legged drills. It was supposed to be 1:30, but yesterday was the office Christmas party, and it took a while before my head and my stomach settled down. There's a wondrous selection of microbreweries around NOLA, and I was so tempted to try some of each of their products...with age comes wisdom.
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Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
12-20-12, 05:46 AM
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Working out after drinking beer?
revchuck- you are my hero!
revchuck- you are my hero!