Training for Racing All Disciplines
#2326
Idiot Emeritus
Thread Starter
We don't get much rain on the California Central Coast - I had no idea any part of the British Isles could be so dry as it is here.....
__________________
"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"
#2327
Version 7.0
Join Date: Oct 2006
Location: SoCal
Posts: 13,124
Bikes: Too Many
Mentioned: 297 Post(s)
Tagged: 0 Thread(s)
Quoted: 1340 Post(s)
Liked 2,479 Times
in
1,454 Posts
Saturday 2:15 TT bike z4/z3 intervals TSS 143. Sunday 3:09 road bike z5 intervals TSS 203. Both days the weather was in the 60s, sunny and generally a lot of wind. My road form is returning (or has returned) to my 2010 road racing levels.
#2328
Idiot Emeritus
Thread Starter
One hour in the gym this morning (I'm becoming a Gym Rat) - 20 minute warmup on the spin bike followed by 45 minutes of strength training (two sets of each exercise). The jumping exercises are getting easier, as are the side planks.
__________________
"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"
#2329
Senior Member
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865
Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur
Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times
in
1,417 Posts
Super mellow ride to work today on my old commuterized Hard Rock. Core work in the gym at lunch. Super mellow ride home.
#2330
Senior Member
Join Date: Jun 2010
Location: Western MA
Posts: 15,669
Bikes: Yes
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 9 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
A nice 37 TSS recovery ride in the low 60's with light wind. I know I am coming into some form when I feel great on these day-after rides.
#2331
OMC
Join Date: Oct 2010
Location: South Louisiana
Posts: 6,960
Bikes: Specialized Allez Sprint, Look 585, Specialized Allez Comp Race
Mentioned: 199 Post(s)
Tagged: 0 Thread(s)
Quoted: 461 Post(s)
Liked 116 Times
in
49 Posts
Last week was pretty much a lost cause in terms of training. I had a good ride Tuesday, then switched to night shift...and never got used to it. I got at most six hours of sleep/night. I tried one set of VO2 max intervals on the trainer, and quit after the first one. I basically felt like a coyote ate me and puked me over a cliff. I finished the night shift stuff early Sunday morning, took a two hour nap, went to visit with my brother and did an easy 15 miles with him on his Trek hybrid. I don't think my HR broke 100 for the whole ride, but we had a good time catching up. His GF cooked an excellent dinner, and I went back to the hotel and was in bed at 8:20. The alarm went off at 0500 this morning, and I shut it off and slept until 6:30 and could've used a couple more hours.
Nose returns to grindstone tomorrow.
Nose returns to grindstone tomorrow.
__________________
Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
#2332
Senior Member
Track class, final session last night. Rode the fixed to work due to logistics of making it to the track on time. Easy ride in. Part of commute to train station was along uncrowded MUP where I managed to get in a couple of brief z5 sprints. Class shortened by rain, but not before we got to do a flying 200. Was disappointing as I only took 0.1 sec off my time from the start of the class. Weather has me off the bike today. Gym tonight.
#2333
Version 7.0
Join Date: Oct 2006
Location: SoCal
Posts: 13,124
Bikes: Too Many
Mentioned: 297 Post(s)
Tagged: 0 Thread(s)
Quoted: 1340 Post(s)
Liked 2,479 Times
in
1,454 Posts
CC, I lived in SD for 16 years. I looked at the weather.com for SD and other than maybe some wind, it looks great. From the middle of April to November, IMO, SD has some of the best weather in the world.
#2334
Banned.
Join Date: May 2010
Location: Uncertain
Posts: 8,651
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 2 Times
in
2 Posts
Recreational ride with an ex-colleague and her husband today. Took me about 50 minutes at endurance pace to get to their place, then spent about three hours riding with them (not counting an hour for lunch) at recovery speed, then 3x12 sub-threshold intervals on my way home.
Nice day. One of the few things I dislike about training for racing is that in order to stick to the plan, get enough recovery etc. I can't just decide to go for a long ride whenever I want, like I used to. So it was nice to be able to work this in. It helps that this couple are by no means fast, so the training stress of just riding around with them is negligible.
Nice day. One of the few things I dislike about training for racing is that in order to stick to the plan, get enough recovery etc. I can't just decide to go for a long ride whenever I want, like I used to. So it was nice to be able to work this in. It helps that this couple are by no means fast, so the training stress of just riding around with them is negligible.
#2335
I need speed
Join Date: Sep 2009
Location: Phoenix, AZ
Posts: 5,550
Bikes: Giant Propel, Cervelo P2
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time
in
1 Post
We do have to make some sacrifices, Chasm... I turn down a lot of invitations to fun rides, but the benefits makes up for it.
I started a base phase today, with 90' of JRA.
I started a base phase today, with 90' of JRA.
#2337
Idiot Emeritus
Thread Starter
Day off. Folded clothes. I'll put the race wheels on tomorrow and make sure the rear derailleur is adjusted properly. Working on my head for Friday and Saturday, trying to talk myself into having good races....
__________________
"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"
#2340
Version 7.0
Join Date: Oct 2006
Location: SoCal
Posts: 13,124
Bikes: Too Many
Mentioned: 297 Post(s)
Tagged: 0 Thread(s)
Quoted: 1340 Post(s)
Liked 2,479 Times
in
1,454 Posts
My wife attended a business women's seminar today and was really impressed with one of the speakers. She shared a video with me that is similar to the talk by the same speaker. I think it is very interesting and valuable for many life situations including bike racing.
#2341
Senior Member
Could have ridden this morning, but wimped. I do ride on weekends in rain, but not commuting to work. Too much to carry. Bad weather is not frequent enough to justify investing in a bike with fenders.
Used trainers in the gym this afternoon. The recumbent showed me spinning up to 600w (100 cadence setting resistance to 15 for about ten seconds) Don't know how accurate that is. It's a lot higher than the non-power meter estimate I get from my Garmin.
#2342
Idiot Emeritus
Thread Starter
It is...circuit on Friday, road race on Saturday - and it's supposed to be warm, although it *might* not be as hot as it was last year.
__________________
"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"
#2343
Idiot Emeritus
Thread Starter
My physical preparation is pretty good, certainly a LOT better than it was when I raced Sea Otter last year. But, now I let my head get in the way. That's part of the prep, getting my head right.
I'm watching the video Hermes posted next.
__________________
"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"
#2344
Idiot Emeritus
Thread Starter
Hermes, that was a very appropriate video. "Fake it till you make it".
__________________
"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"
#2346
West Coast Weenie
Join Date: Sep 2012
Location: Sunnyvale, CA.
Posts: 639
Bikes: 2013 Caletti, Trek 7500 fx
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
#2347
OMC
Join Date: Oct 2010
Location: South Louisiana
Posts: 6,960
Bikes: Specialized Allez Sprint, Look 585, Specialized Allez Comp Race
Mentioned: 199 Post(s)
Tagged: 0 Thread(s)
Quoted: 461 Post(s)
Liked 116 Times
in
49 Posts
1:48 at endurance pace with intervals in the middle - 20 seconds all out sprint, 60 seconds recover, three minutes at LT, 60 seconds recover, three times with a sprint at the end. I'm still tired from the trip and weird hours, so this got my blood moving for the first time in almost two weeks - I felt more awake at the end than at the beginning. 136 TSS, .87 IF, 1113 kj. (At least I burned off the doughnuts from work...)
__________________
Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
#2348
OMC
Join Date: Oct 2010
Location: South Louisiana
Posts: 6,960
Bikes: Specialized Allez Sprint, Look 585, Specialized Allez Comp Race
Mentioned: 199 Post(s)
Tagged: 0 Thread(s)
Quoted: 461 Post(s)
Liked 116 Times
in
49 Posts
I don't have anything pithy to add here. If you're going to kick your own ass, do it by pedaling your hardest, not by talking yourself off the back. You've already got your own personal cheering section here.
__________________
Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
#2349
Senior Member
Join Date: Jun 2010
Location: Western MA
Posts: 15,669
Bikes: Yes
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 9 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Sara, I'll leave you with one word, conserve. I don't mean race conservatively with your arms crossed and your hand on your neck, I mean consciously being aware of conserving energy. When things are rolling along, sit in nice and tight and suck wheel like a pro. When things string out, have confidence that you have the gas in the tank, and let it fly. When I think about conserving, it calms me down and helps me focus.
Best of luck to you.
Best of luck to you.
#2350
Idiot Emeritus
Thread Starter
Guys, thank you - as always!
__________________
"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"