sarals 

Muscle milk!

happybday29475

Bacon smoothie.

AzTallRider

Did an hour at endurance pace yesterday, and my leg was 'okay'. We're keeping both volume and intensity down until I get it sorted out. Will have the Giant back in a few days - new hanger arrives today, and I'll be swapping bars out at the same time I get the derailleur put back together.

caloso

Hourish of subtempo this morning with a buddy. Conversational pace.

sarals 

Spin class today. Felt pretty good. Riding to work tonight. This has been sort of a fun week.

revchuck 

Just under two hours today. Majority of it was at endurance pace, with 4x10' tempo intervals and 3x8" stomps, five minutes RBI. Heat index was 100 degrees. Didn't quite make the target watts on the last tempo interval, though not for lack of trying. I'm getting re-acclimated to the summer heat, but it looks like I'm not quite there yet. And I got re-acquainted with how wonderful hot Gatorade tastes.

The tempo intervals were done at 70-80 rpm for the first and third, and 90+ rpm for the second and fourth. The lower cadence ones felt considerably easier.

Cleave

Rode 12 miles to the chiropractor for my 4th treatment and then rode home. First time on the bike since racing on Sunday.

shovelhd

Hollywood and their stupid movies held up our sedated hammerfest tonight. It took four takes to shoot a scene with a stake truck full of pigs driving past a field. Perfectionist snobs.

VanceMac

LOL. Was that intentional irony?

shovelhd

A touch of the Ex. He was on my mind all night. Orders, and all.

Hermes

Your back?

Allegheny Jet

I kept dropping my riding partners on our Cemetery Crit practice last night. I wasn't killing it on the straights but gapped them on the turns and they couldn't close back up. We take 2-3 turn pulls on the 6 turn .85 mile course. Not sure what I'm doing different but I hope to keep it going.

shovelhd

Keep it going, AJ.

With most of the licensed racers racing last night, I did the Wednesday night hammerfest, a 40 mile flat to rolling ride with a hill in the middle, with a bunch of B riders. The idea was not to crush myself, but to do some paceline work in preparation for returning to racing. Work the echelon, work on rotations, getting back on, maybe a few sprints. It went well. I kept the TSS in the reasonable range, but got some work in, and took all of the sprints and the hillclimb. Jump wattage was within 30w of my season high, and I wasn't really going all out with my shoulder.

sarals 

Kill it, AJ!

I rode to work last night, 19.2 miles, averaged 18.something MPH. Heart rate strap decided to conk out, so I have no real effort numbers at all. The ride looked impressive, but I had a tailwind and half of it was downhill. Still, on the flats with a cross wind I was doing 21 to 23 MPH and feeling quite good!

AzTallRider

When do you race, Shovel?

AJ, do you have anything coming up except track?

Allegheny Jet

I am doing the Velo Rose Crit this Sunday. It is my team's race that has 100' climb over the 1.4 mile course. That will be a sufferfest for me to hang on as the 40+ and 50+ fields are combined. We have the State Track Champs the following weekend then I have the State Senior Games on June 25-26. On July 4th I will race, a historic local unsanctioned race, the Medina Twin Sizzler that will have at least 25 riders in my age group 60-64. After that I hope to race in one or two crits prior to the NSG. I will miss our State Master's Crit Champs due to a wedding that we have to attend. Just when I aged up to some fresh meat.

Due to my injured shoulders, some really bad weather, and our local Tuesday Night World's not being held due to road construction my racing has been limited. If anything I am riding very fresh and strong. I just don't know how my race lungs are, which is why we were in the graveyard this week. I plan on doing a 2K pursuit for time at the track this evening so I will be clearing out lung cookies.

shovelhd

I'm planning to do a training race next week, with a return either that weekend or the next.

Racer Ex 

You lungs will be fine. I'd suggest Tyvex suits for the officials to prevent acid burns from the lactic that's going to be coming out of every pore though.

Hermes

More good news for the 60 to 64 trackies. The current national pursuit champ did a 2:30.XX in windy conditions last week.

caloso

The local city pool opened for the summer this week so I'm doing laps at lunch today. It'll be drown-a-riffic.

AzTallRider

Did :40 of JRA this morning. What's weird about the leg is that there are so many spots bothering me - 5 of them. Sheesh.

Hauling the Giant to the shop to have bars installed, because I just can't spend the hours right now to do it myself. As soon as those are on, the fitter will take a look.

Racer Ex 

Get to work.

Allegheny Jet

My race will be somewhat similar. There will be a 60-64 rider, it will be very windy, and at some point during the effort I will eclipse 2:30xx.

revchuck 

1:54 at endurance pace yesterday. My last ride in New Orleans, so I decided to ride the Mississippi River levee path. It starts at the Audobon Zoo, so...I went down to the Audobon Zoo, and they all axed for you:


It had been over a year since I rode the levee. I went about a mile and a quarter out and ran into a snow fence closure - there was work going on for about a five mile stretch of the levee that I hadn't known about. Shoot...turned around and returned to my truck, put the bike in the back, and drove down past the end of the construction, parked in the lot of a bar/restaurant that my cyclosportif club used to patronize after our club rides, and resumed. Pretty uneventful, kept at the lower end of my endurance HR range. My goal was to get a couple of hours riding in the heat; the heat index was ~102. hrTSS 103, IF .69.

Mission accomplished, I changed into shorts and a tee shirt and went into the bar, had an Abita Lemon Wheat. I normally don't like anything but beer in my beer, but that touch of lemon was refreshing - much nicer than Radler.

shovelhd