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Search: Posts Made By: spessx
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03-17-12, 10:24 AM
Replies: 25,990
Views: 1,209,452
Posted By spessx

3 hour ride today starting with an FTP test. Had...

3 hour ride today starting with an FTP test. Had my best ftp yet at 3.75W/kg. Then did an hour at just below ftp, a few sprints and then limped home.

-s
03-16-12, 09:10 AM
Replies: 60
Views: 5,918
Posted By spessx

Didn't understand this. Are you saying that I...

Didn't understand this. Are you saying that I should be up to the front with 4 to go?

-s
03-16-12, 08:39 AM
Replies: 60
Views: 5,918
Posted By spessx

When do I need to start working my way up to the...

When do I need to start working my way up to the front?

-s
03-16-12, 08:38 AM
Replies: 120
Views: 4,804
Posted By spessx

Beau, How many hours a week are you working...

Beau,

How many hours a week are you working out? What's your daily calorie intake? What percentage of those calories are Carbs/Fats/Protein (you should be 65/20/15)?

Making sure that I eat...
03-16-12, 08:24 AM
Replies: 60
Views: 5,918
Posted By spessx

OK - so the final lap of the crit yesterday was...

OK - so the final lap of the crit yesterday was 3:37 (minutes:seconds). I found myself toward the back at the beginning of the final lap and was trying to work my way up where I could get a shot...
02-23-12, 02:53 PM
Replies: 53
Views: 2,578
Posted By spessx

Possible to lose weight without impacting performance?

Hey guys,

Race season is upon us and I'm fat. I need to shed about 5 lbs and I'm curious if anyone has any tips for losing weight during race season without messing up their racing or training...
02-14-12, 09:31 PM
Replies: 60
Views: 5,918
Posted By spessx

Race Winning Interval for final lap in crits?

Hey guys,

The crits are getting started for the season and I'm getting to the specific part of my training. I'd like some suggestions for an RWI for the last lap of a crit. I'm guessing it...
02-10-12, 09:39 AM
Replies: 11
Views: 972
Posted By spessx

Changing from Powertap to Garmin Vector

Hey guys,

I'd like to make the move to the vector powermeter platform later this year. My concern is that I would have to leave the saris software which I really like.

Which software are you...
01-19-12, 03:45 PM
Replies: 44
Views: 5,813
Posted By spessx

Hmm - you don't think that's over doing it? I...

Hmm - you don't think that's over doing it? I could easily make it a 45 minute SST. 10 min warmup, 45 minutes around ftp, then 5 min cool down.

-s
01-19-12, 12:54 PM
Replies: 44
Views: 5,813
Posted By spessx

That's probably correct. My thinking is that I'm...

That's probably correct. My thinking is that I'm only training 5-6 hours weekly so my body has lots of time to recover vs. an 8 hour + kind of training schedule. Also, I'll be throwing in rest...
01-19-12, 12:52 PM
Replies: 44
Views: 5,813
Posted By spessx

Sweet! Thanks for the response - I may add this...

Sweet! Thanks for the response - I may add this in next month. I did pretty much all 45-60 minute FTP intervals in December. I'm following the schedule above through the end of January at least...
01-19-12, 12:20 PM
Replies: 44
Views: 5,813
Posted By spessx

Can doing intervals to improve your 1 minute and 5 minute power also improve FTP?

So I have a limited amount of time to train this year - usually just 5-6 hours per week. I've never placed any focus on the anaerobic stuff (as my e-wang chart will verify!). But since I've got...
01-14-12, 01:06 PM
Replies: 25,990
Views: 1,209,452
Posted By spessx

Best hour so far this season. I averaged 265...

Best hour so far this season. I averaged 265 watts for an hour. Did about 10 sprints this morning also. My sprint has gone from being off the bottom of the chart (even for women I think!) to 13.78...
01-06-12, 08:37 AM
Replies: 2,350
Views: 93,824
Posted By spessx

163.4 this morning @ 6' tall. My goal is 162. I...

163.4 this morning @ 6' tall. My goal is 162. I wasn't able to do my workout on the trainer last night though - either because of cutting carbs or allergies. I can't afford to miss workouts and...
01-05-12, 08:54 AM
Replies: 2,350
Views: 93,824
Posted By spessx

Got serious about losing weight this week. My...

Got serious about losing weight this week. My morning weight as of today is 164.2lbs. My Race weight is 162 (I'm 6' tall). I started cutting carbs on Monday to lean out and the Ketosis hurts but...
01-02-12, 10:17 AM
Replies: 5
Views: 445
Posted By spessx

Will both the front and rear 7900 shifters index...

Will both the front and rear 7900 shifters index with my 7800 derailers?
01-01-12, 11:42 PM
Replies: 5
Views: 445
Posted By spessx

Will Dura Ace 7900 Bar End shifters work

with a Dura Ace 7800 rear dérailleur?

Any advice is appreciated.

-s
12-25-11, 10:57 PM
Replies: 7
Views: 808
Posted By spessx

WR Thanks for the input and for always...

WR

Thanks for the input and for always helping people out on this forum! It sounds like I can stick to mostly WRI's and FTP workouts and my 5 min power should climb. Do you go as hard as you can...
12-25-11, 08:17 PM
Replies: 7
Views: 808
Posted By spessx

Improving 5s, 1m and 5m Power...

Hey guys,

I've posted a question about this before but needed a little more info. I'll be using WRI's from the workout recipe post to improve my 5s and 1m power.

I couldn't figure out what...
12-17-11, 09:12 AM
Replies: 25,990
Views: 1,209,452
Posted By spessx

OK - so last night I went through past files and...

OK - so last night I went through past files and FTP efforts. My 260 Watt efforts were all done around a 97 Cadence average. This year my best efforts, 235W@ 45 minutes, were done at 113-123...
12-16-11, 02:35 PM
Replies: 25,990
Views: 1,209,452
Posted By spessx

I was about 3.4-3.5 last season and had the...

I was about 3.4-3.5 last season and had the crappiest season ever. Mostly, at the end of the race when the pace picked up I was getting spit out the back. I'm attributing it to muscular endurance...
12-16-11, 02:30 PM
Replies: 25,990
Views: 1,209,452
Posted By spessx

And that's the whole deal. I can guarantee you my...

And that's the whole deal. I can guarantee you my sprint isn't anywhere near 1200W at the end of a race. My legs get rubbery - which is why I'm trying to raise my FTP and length of time that I can...
12-16-11, 02:26 PM
Replies: 25,990
Views: 1,209,452
Posted By spessx

Where would you think my FTP needs to be for me...

Where would you think my FTP needs to be for me to be competitive in the 4's?
12-16-11, 11:04 AM
Replies: 25,990
Views: 1,209,452
Posted By spessx

Did an hour on the trainer last night. 10 minute...

Did an hour on the trainer last night. 10 minute warm up. 45 minutes at 235W then 5 minute cool down. Looking at my numbers from last April, I was holding 260 watts on the trainer for 20 minutes...
04-21-11, 09:55 AM
Replies: 17
Views: 4,182
Posted By spessx

Broken Wrist and in a cast for 6 weeks....

How do I not lose fitness?

I could ride my trainer but I sweat like crazy and the doc says not to get the cast wet.

Any ideas?

-s
03-22-11, 01:17 PM
Replies: 13
Views: 523
Posted By spessx

This is for the rest of March and April. I'll...

This is for the rest of March and April. I'll start with a new coach on May 1.

Also, I've been on a periodized plan since October of last year. I'm not convinced that periodizing a plan is...
03-22-11, 09:55 AM
Replies: 13
Views: 523
Posted By spessx

What percentage of my FTP should I use for the...

What percentage of my FTP should I use for the SST intervals? Does that help build lactic acid tolerance?

On the WRI's why wouldn't I do those on day two? The power output doesn't really matter...
03-22-11, 09:48 AM
Replies: 13
Views: 523
Posted By spessx

Recovery = Off completely, no riding. The...

Recovery = Off completely, no riding.

The days of the week can be shuffled except for Thursday and I want to be recovered for the Crits.

-s
03-22-11, 09:24 AM
Replies: 13
Views: 523
Posted By spessx

Thanks Badhat, 2x20 was in my original plan...

Thanks Badhat,

2x20 was in my original plan but I was concerned that it might be too much intensity in one week.

How about doing it this way then:

Monday 2x20
Tuesday 6x1 all out
Wed...
03-22-11, 09:10 AM
Replies: 13
Views: 523
Posted By spessx

Critique my training plan - offer suggestions...

Hey guys,

I've got about 7 hours a week to train which normally breaks down like this:

3 x 1 hour sessions during the week. 1 of those is spent on the trainer so I have my powertap to guage...
02-28-11, 02:44 PM
Replies: 15
Views: 13,045
Posted By spessx

What kind of wheels are best for Crits? Light weight? Aero?

What would you suggest for under $1k?

I'm currently running Mavic Ksyrium ES's and Bontrager Race X Lites.

-s
02-28-11, 02:14 PM
Replies: 8,471
Views: 665,186
Posted By spessx

Wow - impressive gains! Have you been working...

Wow - impressive gains! Have you been working with a coach? I'm sure age plays a role also - How old are you?

-s
02-25-11, 12:46 PM
Replies: 37
Views: 1,464
Posted By spessx

Same here: I got mine about last August. I...

Same here:

I got mine about last August. I started racing those late season crits after having been off 1.5 years from a spine injury. I'm up about 25% in ftp since then.
02-24-11, 01:18 PM
Replies: 8,471
Views: 665,186
Posted By spessx

I started racing late in the season in '07, did a...

I started racing late in the season in '07, did a full season in '08 and had a nasty back injury after that. I've just been able to get back to racing at the end of last season. This will be my...
02-24-11, 10:24 AM
Replies: 37
Views: 1,464
Posted By spessx

Haha - that's hilarious. I'm revising the...

Haha - that's hilarious. I'm revising the question to percentage.
02-24-11, 10:00 AM
Replies: 37
Views: 1,464
Posted By spessx

Power Meter User Survey...

Edited to protect the innocent:

What has been your percentage increase in FTP since you started training with power?

How long have you been training with power?

-s
02-24-11, 09:58 AM
Replies: 8,471
Views: 665,186
Posted By spessx

Hey guys, Here's a general question that...

Hey guys,

Here's a general question that I'm sure has been answered somewhere in the 124 pages of this thread...I did a search and tried to read through but couldn't dig out what I was looking...
02-24-11, 09:26 AM
Replies: 38
Views: 1,410
Posted By spessx

Honestly, A pre race "Victory Sh*t" is key to a...

Honestly, A pre race "Victory Sh*t" is key to a good race result. All of the pro's know this. In his day, Indurain was the master of this technique. It was rumored that the giant could easily take...
01-25-11, 01:17 PM
Replies: 41
Views: 6,020
Posted By spessx

Thanks for the help everyone! ...

Thanks for the help everyone!





I think I'm going to give this a shot. Those SMP saddles look like flacid man parts. I'm not putting that thing on my bike. It just looks weird.

-s
01-24-11, 09:13 PM
Replies: 41
Views: 6,020
Posted By spessx

What's the 41?

What's the 41?
01-24-11, 08:57 PM
Replies: 41
Views: 6,020
Posted By spessx

Numb Junk....

Hey guys,

I need to get a new saddle for my bike and know very little about how to choose. Basically, the Bontrager Race Lite that came on my Madone is giving me a sore taint and occasionally...
12-06-10, 09:45 AM
Replies: 27
Views: 2,424
Posted By spessx

Very insightful and information filled response! ...

Very insightful and information filled response!

j/k

Did you mean "No, there's no benefit to putting aero wheels on a madone" or "No, the wide downtube doesn't negate the benefits"?
12-06-10, 09:32 AM
Replies: 27
Views: 2,424
Posted By spessx

Are the benefits of Aero Wheels negated by wide downtubes?

Hey guys,

I have an '08 Trek Madone. Anyone familiar with that bike or a lot of the non aero carbon frames on the market know that the downtubes on these bikes are pretty wide - probably 3-4x...
Forum: Road Cycling
11-05-10, 11:05 AM
Replies: 2
Views: 341
Posted By spessx

Will a DA7900 Cassette work with 7800?

Hey guys,

My bike has DA7800 on it. I'd like to move to a 25-11 Cassette which is only offered as 7900 or SRAM. Will either of these 25-11 Cassettes work for me?

-S
09-14-10, 03:22 PM
Replies: 146
Views: 5,377
Posted By spessx

Could be - although the bike in the pic above has...

Could be - although the bike in the pic above has a seatmast that you have to cut. The ebay version uses a seatpost clamp behind the top tube.

-s
09-14-10, 09:50 AM
Replies: 146
Views: 5,377
Posted By spessx

I have no idea. I can't say that I've ever even...

I have no idea. I can't say that I've ever even ridden a proper TT bike. The seat angle is a little more upright to make it easier to be in an aero position. But other than that, I would think the...
09-14-10, 09:23 AM
Replies: 146
Views: 5,377
Posted By spessx

Is this the future of Road Bikes?

This is a photo taken by Kevin Saunders (of KGS Bikes fame) at the Tour De Austin. Basically someone converted a TT frame for road race use. I'm wondering if this will be the trend as being a watt...
09-09-10, 10:07 AM
Replies: 35
Views: 6,310
Posted By spessx

I have an '08+ Madone like the one you're racing...

I have an '08+ Madone like the one you're racing there. Honestly, I don't see how aero wheels could even make a difference - the downtube is so wide and flat that I'm guessing it would negate any...
09-08-10, 08:34 AM
Replies: 35
Views: 6,310
Posted By spessx

Why not go with a set of Rolf Vigors: ...

Why not go with a set of Rolf Vigors: http://rolfprima.com/products-Vigor.php

They seem to have a nice combination of Aero and weight. Plus, they aren't carbon so you don't need special brake...
Forum: Road Cycling
09-08-10, 08:05 AM
Replies: 25
Views: 1,443
Posted By spessx

I've got a 2 year story with sciatica and lumbar...

I've got a 2 year story with sciatica and lumbar spine problems. I'll spare you the long story and give you a place to start:

1. Ice, Ibuprofen, Hot baths and time off the bike are a great place...
Showing results 1 to 50 of 235
 


 
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