Training for Racing All Disciplines
#2451
Idiot Emeritus
Thread Starter
Pace and Easy today, 20 miles, TSS 115.5. I tried to get Power Agent to update my weight and apply to the ride - nope. I guess it only applies updates to rides it downloads after an update. My legs feel EXCELLENT. I've had none of the "hangover" that I experienced after races earlier in the year. I'm going to enjoy Panoche Valley!
RR- welcome back, girl! You were missed - don't be a stranger!
RR- welcome back, girl! You were missed - don't be a stranger!
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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"
#2452
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I'm so envious of your Panoche race - I used to go to Pinnacles to climb all the time and drive down that road, I rode near there a few times too. beautiful area.
#2453
Idiot Emeritus
Thread Starter
It is pretty out there, isn't? I have a friend who lives near there and he's really good about putting together group rides around there. I've been on a few, and being on the bike is the best way to see that country.
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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"
#2454
Don't mince words
Thanks, Cleave. Usually this time of year it's not a factor; the relentlessly howling north winds have blown the spawn of the devil into NorCal and I'm unprepared for that level of wind-borne fierceness.
#2455
Don't mince words
#2456
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Hooray. RR is back.
#2457
Don't mince words
#2458
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Racer session with Roger at VSC tonight. Here is my standing start. Note the comment by Roger at the end of the video. Pretty funny.
#2460
Idiot Emeritus
Thread Starter
Day off. Doing yard work. That only feels like training. No structure, though.
{{{{{{RR************
{{{{{{RR************
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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"
#2461
Idiot Emeritus
Thread Starter
Hermes, VSC is certainly a nice facility! I hope I can see when I'm in SoCal for the SG....
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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"
#2462
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What is the thinking on "B" races? I am planning to race on Sunday, but I am just going to focus on a few things like positioning and reading the field. Don't expect to have any teammates and don't have any placement hopes or goals.
#2463
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For B races with no teammates I just ride how I feel. If it's good, I attack like crazy. If it's not, I race smart.
#2465
Banned.
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Speaking of peaking, I'm currently working on peaking for a flat RR in early June. But I have a series of RRs through June and into July. Any advice on how to maintain such form as I manage to acquire for longer than a week or two?
#2466
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Yes, I'm ramping back up. Planning on doing my standard schedule and just plopping this in the middle.
#2468
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Ugh. I think I strained an abdominal doing big ring sprints this afternoon.
#2469
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#2470
Version 7.0
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Aero testing today using Velo Sports Center new on track data acquisition system and software. It was a hard workout. However, the session started with a Retul fit. This was a complete fit from the ground up versus the Retul evaluation in the aero testing package. I increased the seat to bar drop and got a new saddle that rides like a 2x4. However, I am UCI legal for those keeping that scorecard.
The aspect of the fit that I am the most proud of was the morphological tests. The fitter said I was excellent and got "A" on all accounts of flexibility and body adaptation that allowed him to put me in the most aggressive position. I have been working hard on this for the last two years. We took the fit from the studio to the track and tested the new position. I really liked what he did with the fit and my power was great and handling excellent. Alas, the saddle is but another thing to get used to and I have a lot more weight on the aerobars which made my arms tired as the session continued. We tried going lower but the aero benefits were not there plus I had less control and visibility. One interesting aspect of my riding is that the faster I go the more aero I become. The tester said the reverse is true for most racers. Because of that, I had to do a high power part of every run that I did for different positions and equipment. I did 120 laps of testing.
Any change will require adaptation so I do not expect a massive improvement at Sunday's racing but one never knows.
The aspect of the fit that I am the most proud of was the morphological tests. The fitter said I was excellent and got "A" on all accounts of flexibility and body adaptation that allowed him to put me in the most aggressive position. I have been working hard on this for the last two years. We took the fit from the studio to the track and tested the new position. I really liked what he did with the fit and my power was great and handling excellent. Alas, the saddle is but another thing to get used to and I have a lot more weight on the aerobars which made my arms tired as the session continued. We tried going lower but the aero benefits were not there plus I had less control and visibility. One interesting aspect of my riding is that the faster I go the more aero I become. The tester said the reverse is true for most racers. Because of that, I had to do a high power part of every run that I did for different positions and equipment. I did 120 laps of testing.
Any change will require adaptation so I do not expect a massive improvement at Sunday's racing but one never knows.
#2471
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Finished product.
Oops.... I may have Racer Ex by 1.5 degrees of back angle lower.
Oops.... I may have Racer Ex by 1.5 degrees of back angle lower.
#2472
Idiot Emeritus
Thread Starter
Nice, Hermes!
20 minute trainer warmup followed by 43 minutes of strength training. That was after I washed my 2004 Toyota Tundra. That was a workout all by itself. Yes, I needed a ladder. I'm tired....
20 minute trainer warmup followed by 43 minutes of strength training. That was after I washed my 2004 Toyota Tundra. That was a workout all by itself. Yes, I needed a ladder. I'm tired....
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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"
#2474
Idiot Emeritus
Thread Starter
My Tundra was so dirty it has moss growing on the window seals. Yes, it did! I drive my Subaru, the truck gets used only every so often.
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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"
#2475
I need speed
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Answer to the Challenge
..............Route..........................Hrs...Miles...hrTSS....Gain......Loss...MaxTemp...VAM
Day 1...Scottsdale to Strawberry...6:06....87......379.....8,343...-4,462........97
Day 2...Strawberry to Prescott......5:53....97......330.....7,037...-7,644........97
Day 3...Prescott to Scottsdale.......6:06...120......286.....3,809...-6,886.......113
Day 1...Rye Climb.......................2:00....25......142.....2,776...-2,114.........97.......450
Day 2..."Col du Mingus"................1:24....11......107.....3,004.......-89.........95.......642
This went better than I expected, given I trained for this massive endurance weekend by doing crit's. Toughest part for me was the "Rye Climb" on Day 1, and Day 1 overall. Day one was just relentless climbing. Hitting the Rye climb after a lot of prior climbing, I was getting overheated. I downed too much fluid trying to combat that, and became nauseous, That, and I was starting to see stars as I tried to keep my pace above 5-6 mph. So I found a rare spot of shade, sat under a tree, wet myself down and cooled off. It was a good/safe choice, but folks riding by reported to my ride mates that I was sitting under a tree with my jersey off, looking none too good, and maybe they should call 911. :-) They didn't call 911, but one of the guys was only riding to the next stop, where he was met by his wife, and they finally got me by phone when I reached an area with a signal. I was fighting quad cramps in both legs, and when they cam up on me 8 miles and about 1K' before the end, I accepted a ride in hopes it would let me do better the next day. I didn't think repeated cramps were particularly good for the muscles.
We had arranged for two massage therapists to drive up from the closest town, and that was an absolute godsend. I got lucky and massaged by the one who was far better, getting the best work on my legs I've ever had. She used several techniques on the IT bands, and really manage to loosen the legs up, despite my screaming as she worked.
I felt good on the second day, and did fine on the HC climb, which I've dubbed "Col du Mingus". It's a monster, with the steepest section about 16%. Just a hit of cramps, but I rode through them and they didn't return. Got stuck behind a car going down a fast descent, which separated me from the group, and I chased them in a strong wnd for 15 miles, only catching up when one of them flatted... served them right!
Third day was long, and hot, but not as challenging a route.
It was a great weekend. I was able to "ride myself into it", and my only issues were the first day Nausea and cramps; something which has never been an issue in the past. It wasn't hydration or electrolytes. It was just over exertion, and not having done a great job with massage/stick/etc. leading up to it.
SAG support was tremendous, and I'm hoping I can fit it into my calendar next year.
Oh, and my TSB is now -59, and my ATL is 144.
..............Route..........................Hrs...Miles...hrTSS....Gain......Loss...MaxTemp...VAM
Day 1...Scottsdale to Strawberry...6:06....87......379.....8,343...-4,462........97
Day 2...Strawberry to Prescott......5:53....97......330.....7,037...-7,644........97
Day 3...Prescott to Scottsdale.......6:06...120......286.....3,809...-6,886.......113
Day 1...Rye Climb.......................2:00....25......142.....2,776...-2,114.........97.......450
Day 2..."Col du Mingus"................1:24....11......107.....3,004.......-89.........95.......642
This went better than I expected, given I trained for this massive endurance weekend by doing crit's. Toughest part for me was the "Rye Climb" on Day 1, and Day 1 overall. Day one was just relentless climbing. Hitting the Rye climb after a lot of prior climbing, I was getting overheated. I downed too much fluid trying to combat that, and became nauseous, That, and I was starting to see stars as I tried to keep my pace above 5-6 mph. So I found a rare spot of shade, sat under a tree, wet myself down and cooled off. It was a good/safe choice, but folks riding by reported to my ride mates that I was sitting under a tree with my jersey off, looking none too good, and maybe they should call 911. :-) They didn't call 911, but one of the guys was only riding to the next stop, where he was met by his wife, and they finally got me by phone when I reached an area with a signal. I was fighting quad cramps in both legs, and when they cam up on me 8 miles and about 1K' before the end, I accepted a ride in hopes it would let me do better the next day. I didn't think repeated cramps were particularly good for the muscles.
We had arranged for two massage therapists to drive up from the closest town, and that was an absolute godsend. I got lucky and massaged by the one who was far better, getting the best work on my legs I've ever had. She used several techniques on the IT bands, and really manage to loosen the legs up, despite my screaming as she worked.
I felt good on the second day, and did fine on the HC climb, which I've dubbed "Col du Mingus". It's a monster, with the steepest section about 16%. Just a hit of cramps, but I rode through them and they didn't return. Got stuck behind a car going down a fast descent, which separated me from the group, and I chased them in a strong wnd for 15 miles, only catching up when one of them flatted... served them right!
Third day was long, and hot, but not as challenging a route.
It was a great weekend. I was able to "ride myself into it", and my only issues were the first day Nausea and cramps; something which has never been an issue in the past. It wasn't hydration or electrolytes. It was just over exertion, and not having done a great job with massage/stick/etc. leading up to it.
SAG support was tremendous, and I'm hoping I can fit it into my calendar next year.
Oh, and my TSB is now -59, and my ATL is 144.
Last edited by AzTallRider; 04-28-13 at 06:09 PM.