Search: Posts Made By: ldesfor1@ithaca
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07-05-10, 03:01 PM
Replies: 51
Views: 1,671
Posted By ldesfor1@ithaca

cat 4 green jersey. Chapeau, Matt!!

cat 4 green jersey. Chapeau, Matt!!
07-05-10, 01:39 PM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

8oz chicken breast, poached in beef stock. salad...

8oz chicken breast, poached in beef stock. salad greens, and mixed cruciferous veg. more berries and cocoa.
07-05-10, 01:39 PM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

http://www.bodyrecomposition.com/research-review/r...

http://www.bodyrecomposition.com/research-review/role-of-nonexercise-activity-thermogenesis-in-resistance-to-fat-gain-in-humans-research-review.html

basically talks about why some of us seem to...
07-05-10, 09:03 AM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

1oz raw almonds, 25g whey, black decaf, 2 eggs,...

1oz raw almonds, 25g whey, black decaf, 2 eggs, chives, tomato, fresh garlic, bit of walnut oil, 1/2 apple, 1/2c blueberries, tbs cocoa powder. fish oils. mate with a touch of raw honey.
07-02-10, 01:30 PM
Replies: 51
Views: 1,671
Posted By ldesfor1@ithaca

Cat4 teammate is in Green after stage 1. yeah,...

Cat4 teammate is in Green after stage 1. yeah, buddy.
07-02-10, 01:28 PM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

lots of eggs today, some salmon a whey shake. ...

lots of eggs today, some salmon a whey shake. going to take in some chicken breast and some grass fed burger, too. lots of salad greens, peppers, broccoli, some carrots and other veg. a few nuts...
07-02-10, 01:25 PM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

Yah, I agree. The real help is allowing quite a...

Yah, I agree. The real help is allowing quite a bit of fat into the diet, including fats i was once avoiding. For instance, having a whole avocado in one sitting or greens with some grass fed...
07-01-10, 06:30 PM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

oh goodness! added a sliver of organic grass fed...

oh goodness! added a sliver of organic grass fed butter to the sweet potaters. just try it. wow.
07-01-10, 06:25 PM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

4 of us showed for a new-to-the-boston-area group...

4 of us showed for a new-to-the-boston-area group ride. basically rode z2 or did vo2 max ride people off my wheel pace on the 4 hills. perfect course for 3.5-4.5' intervals. did 4 such intervals...
07-01-10, 10:08 AM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

5:45am 6oz grass fed beef burger (soooooooo...

5:45am 6oz grass fed beef burger (soooooooo good!) and 1c steamed veg.
9:15 5oz whole milk, steamed w/ decaf shots and 15 raw almonds.
noon: 10oz mixed greens with 6oz salmon, a whole avocado and...
06-25-10, 03:54 PM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

rather unmotivated and low on carbs. but...

rather unmotivated and low on carbs. but generally cooooooool.

sprinted some today.

finaly broke the 1700w barrier. word.

sprint 3:
Duration: 0:09
Work: 12 kJ
TSS: ...
06-23-10, 03:25 PM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

pre ride: orange. whey pro with BCAA's. ...

pre ride: orange. whey pro with BCAA's.

1000kj spin with the GF

post ride: 2oz kefir, 3/4 cup 0% ***e, scoop strawberry whey pro, mixed. Add chopped banana, frozen blueberries and fresh...
06-23-10, 08:21 AM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

2 oz chicken breast. 2 eggs. spinach. 2 serve...

2 oz chicken breast. 2 eggs. spinach.
2 serve various nuts.
1 yolk 6 white omlette with gouda (YUM!) and lots of veggies.
Sliced tomatoes.
10g 86% dark chocolate.

good morning.

1oz...
06-22-10, 06:07 PM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

Tuesday Night Worlds. Hurt mysee cramped when I...

Tuesday Night Worlds. Hurt mysee cramped when I went for it, so this was a good thing.lf with a vengence. Puked a bit. Attacked myself repeatedly. 10' break with 3 guys @ 27. attacked again. ...
06-22-10, 03:11 PM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

oh, and lots of herbal tea, a bit of black/green...

oh, and lots of herbal tea, a bit of black/green tea and notably less coffee than usual.
06-22-10, 03:07 PM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

my work schedule changed. this means my training...

my work schedule changed. this means my training schedule has changed. This means my eating schedule has changed. This is good. Cause I've gotten sloppy with the nutrition.

I'm going to be...
06-20-10, 06:16 AM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

brown rice cereal, a few berries and pro-powder...

brown rice cereal, a few berries and pro-powder mixed ice cold as "milk"

super stong coffee
06-19-10, 06:25 PM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

nice work everyone!!

nice work everyone!!
06-19-10, 07:27 AM
Replies: 11
Views: 749
Posted By ldesfor1@ithaca

Good luck everyone, Joe most directly! ...

Good luck everyone, Joe most directly! (teammates, you know)

Glad not to be doing this, now that I hear of the madness of this climb.
06-19-10, 07:19 AM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

30' recovery spin @ about 33%. We have this...

30' recovery spin @ about 33%.

We have this incredibly flat, beautiful road here in Wakefield, RI that just screamed ride me at a slow pace. I couldnt resist it's lack of elevation gain... such a...
06-19-10, 07:16 AM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

KP, i bench pressed your girlfriend last night......

KP, i bench pressed your girlfriend last night... we talked about your chest veins afterwards. :)


in seriousness, whaichever race you're targetting I hope you f'ing kill people. I'm glad I...
06-18-10, 11:23 AM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

wicked pissah ride with my GF this morning. ...

wicked pissah ride with my GF this morning. great tanline weather, super fun z1/2 for the first 2.3 hours and then my GF took her caffineated gel and got excited, she drafted me for an average speed...
06-17-10, 08:56 PM
Replies: 75
Views: 2,772
Posted By ldesfor1@ithaca

this is often how I race. and i friggin love...

this is often how I race. and i friggin love racing.... so I guess it works for me.
06-17-10, 08:48 PM
Replies: 75
Views: 2,772
Posted By ldesfor1@ithaca

quite honestly I know this. Deep down I'm a bit...

quite honestly I know this. Deep down I'm a bit afraid to win... really.

All my buddies are gonna be racing 3's and I dont want to upgrade really at all.

It is fun to win, but I'm not sure I...
06-17-10, 04:03 PM
Replies: 75
Views: 2,772
Posted By ldesfor1@ithaca

thanks, Pinky. I do race stupidly, I know. ...

thanks, Pinky.

I do race stupidly, I know. It's so much fun, though!
06-17-10, 03:21 PM
Replies: 75
Views: 2,772
Posted By ldesfor1@ithaca

seriously, though I know I'd be freaking flying...

seriously, though I know I'd be freaking flying at 180. I pretty sure I just dont want it that badly.

Also hope this didnt come off as a complaint, it is not. I made my own bed.

I'm just...
06-17-10, 03:16 PM
Replies: 75
Views: 2,772
Posted By ldesfor1@ithaca

me too. this thread has inspired even more...

me too.

this thread has inspired even more self loathing. I love it.

Time to eat.

Cause I eat when loathing.

MMmmmmmm.... loathing.
06-17-10, 03:10 PM
Replies: 75
Views: 2,772
Posted By ldesfor1@ithaca

done. love domestiqiung more than winning.......

done. love domestiqiung more than winning.... typically. I'm just waiting on more teammates to race with me in the 3's.
06-17-10, 03:07 PM
Replies: 75
Views: 2,772
Posted By ldesfor1@ithaca

exactly. my "upper body work" is...

exactly.

my "upper body work" is superfluous, agreed.... but it's my job to lift weights!! (personal trainer)
06-17-10, 11:44 AM
Replies: 75
Views: 2,772
Posted By ldesfor1@ithaca

Damn you, Grumpy!!! I've had enough...

Damn you, Grumpy!!!

I've had enough disappointment this season in the hills of Vermont, dont get my hopes up.... and I dont weigh 180. In fact I've never weighed 180 at this height. The...
06-17-10, 11:39 AM
Replies: 75
Views: 2,772
Posted By ldesfor1@ithaca

Too fat for this sport, the mid-season crisis:

well, not really a crisis, just a realization of a truth that I've know deep down for years.

So, what does one do with this truth? What have you done with it fellow "too fat/heavy for this sport"...
06-17-10, 11:25 AM
Replies: 139
Views: 19,446
Posted By ldesfor1@ithaca

If anyone cares anymore: I realized my...

If anyone cares anymore:

I realized my highest FTP ever this season with the 6x5x1 protocol used for 1 cycle totaling 5 well executed workouts. I also deliverd my highest 5' effort as well with...
06-17-10, 11:21 AM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

more fun stuff concerning carbs and performance: ...

more fun stuff concerning carbs and performance:

http://www.pezcyclingnews.com/?pg=fullstory&id=8336&status=True&catname=Latest%20News

worth a read, i think.
06-17-10, 10:56 AM
Replies: 27
Views: 772
Posted By ldesfor1@ithaca

1000/5 = 200 kilograms. if you weigh 200...

1000/5 = 200 kilograms.

if you weigh 200 lbs, then 5 w/kg is 454w.

I weigh 200. I am a 3. 5 w/kg hurts, bad.
06-17-10, 10:48 AM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

wed: heavy upper body work. 30' total. off the...

wed: heavy upper body work. 30' total. off the bike
today: AM: chinups and heavy core work
PM: dipping my feet back into the SST waters
friday: 4 hours z1 with my GF (her first...
06-17-10, 10:35 AM
Replies: 27
Views: 772
Posted By ldesfor1@ithaca

oh, if you dont have a power meter, then replace...

oh, if you dont have a power meter, then replace percentages with what RacerEx said: as hard as you can, especially on the last repeat. The first 4 should be "as hard as you can" minus "just a tiny...
06-17-10, 10:33 AM
Replies: 27
Views: 772
Posted By ldesfor1@ithaca

Specificity is applicable in this situation. ...

Specificity is applicable in this situation.

So, how long are the climbs in your race, in minutes?

How many climbs of this duration are there?

if the course has 5 climbs of 4-8' in duration,...
06-15-10, 06:06 PM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

did worlds tonight. felt way too good. either...

did worlds tonight. felt way too good. either my R+R week was effective or I'm still riding my peak.

picked the right wheel, jumped a bit early and took the final sprint...

greendale sprint:...
06-15-10, 03:06 PM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

advil?

advil?
06-15-10, 03:01 PM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

new goals: 1. Race lots of crits 2. ...

new goals:

1. Race lots of crits

2. Drop down to a lean (8%) 194 lbs by august 1. (up to over 200 at about 9-10% bf. yikes!)

3. Raise left side Ewang to "Cat2" levels:

Max: 1760 / ...
06-15-10, 02:52 PM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

Thanks for the reply... sorta what i was...

Thanks for the reply... sorta what i was figuring. :)

I too am thinking about the track for the winter... more and more it is clear to me that I am a crit/track guy trying to be a stage racer...
06-15-10, 01:50 PM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

WR and others: Could you describe for me a...

WR and others:

Could you describe for me a bit WHY doing standing start WRI's is beneficial. Not a critique, just curious.
06-14-10, 05:21 PM
Replies: 5
Views: 462
Posted By ldesfor1@ithaca

i've been running the HED C2 rim for 2 seasons...

i've been running the HED C2 rim for 2 seasons now with Schwalbe ultremos (fully smooth tread) and absolutely love the cornering and grip offered by the set up. I wont go back to a regular rim if I...
06-14-10, 05:17 PM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

nice ride with the GF. 90' total. felt pretty...

nice ride with the GF. 90' total. felt pretty dead but hit some nice new PR's:

7" @ 1564

10"@ 1456

45" @ over 10w/kg

tomorrow will be my first attempt at some steady state work (might...
06-12-10, 07:02 AM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

status: starting to get excited about bikes...

status: starting to get excited about bikes again, which means the week of sprint training is working as some good R+R. Not excited about LT work, yet. Hopefully by the middle of next week I'll...
06-11-10, 07:39 PM
Replies: 35
Views: 1,565
Posted By ldesfor1@ithaca

i've heard those livingstone's test very well in...

i've heard those livingstone's test very well in the tunnel.

i'd race it.
06-11-10, 04:48 PM
Replies: 35
Views: 1,565
Posted By ldesfor1@ithaca

yes. 2 caad7's. same saddle, pedals and...

yes.

2 caad7's. same saddle, pedals and handlebars. fit is identical.

one has fenders, HD 25c tires, 9speed and a compact crankset. race version is 10speed DA and fasty wheels.

awesome...
06-11-10, 04:33 PM
Replies: 25,990
Views: 1,179,456
Posted By ldesfor1@ithaca

day 3 of fun/sprint week. legs lacked...

day 3 of fun/sprint week.

legs lacked snappiness of prior 2 workouts.

did get records @ 10 and 15 seconds. 1429 and 1233 respectively.

weekend will be easy. burn some calories, keep...
06-11-10, 06:31 AM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

bodybuilding.com optimum nutrition. ...

bodybuilding.com

optimum nutrition. natural whey.
06-11-10, 06:09 AM
Replies: 4,922
Views: 970,341
Posted By ldesfor1@ithaca

200 calories 90' before a ride... is that...

200 calories 90' before a ride... is that blinky-eye-face worthy?
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