kensuf

Dislike. But a photo of the tread mark would be priceless.

bostongarden

Back on the horse today after an exhausting week with little sleep and very little riding (a 40-50 minute spin on Monday and on Thursday). I'm still a little tired today and had to push myself just a little to get on the saddle. I rode the computrainer for 50 minutes:
11' 133ap warmup
15' 234ap wanted to get some blood flow going
15' 181ap
9' 130ap cool down
I could have kept going and certainly ridden harder, but, my instincts were to keep it low key.

mollusk

I screwed mine up today.

Went out with the intention of 6x5' ZC protocol intervals. NWS reported and predicted calm winds, so I'm thinking "do them at 24 mph". The first one was fine. The second one hurt a bit. I was cursing out loud toward the end of the 3rd one. Failure on the 4th. WTF?

Start heading for home, limping. After a mile or so I'm spinning real easy and going 20 mph. Huh? Pretty soon I'm on the hoods and just cruising easy at 21 mph like I could do this all day. Get in the drops and hit it not very hard for 5 minutes at 26 mph.

I'm guessing that the NWS didn't get the wind conditions correct.

Maybe I should get one of those PM things. I got fooled really bad today doing the perceived effort thing.

ldesfor1@ithaca

firstly, heal quickly!

second, I hate the hip-bruise-cant-walk-itis syndrome (patent pending).

I've had that for like 4 months ever since a crash on my right hip in a September CX race. It was feeling notably better soon after the crash, but I was experiencing this annoying hip popping feeling for 8 weeks or so. It finally went away... and then I crashed on the same hip. Popping came back! damn.

What actually helped, though:

Ice!
Massage in the areas around the bruise (after swelling went down, maybe 3 days after crash). this was very helpful in reducing the pain, popping and overall soreness.

Good luck and get that melon looked at.

-L

ldesfor1@ithaca

45 minute session on the TT bike set up on the trainer. 25 minutes in the aerobars @ tempo wattage. negative split. First 18' @ 285, final 7' up around 310ish. Felt good, looked like this:

ridethecliche

Leo, I know jack about fit on TT bikes, but yours really confuses me. To my idiotic eyes, it feels like you need to be more forward with a higher saddle.

Bullseye

Yeah, I had this same thing happen, and I figured it was common because so many people probably get some injury to their hips upon crashing. I'd say my progression was similar; had a popping, not much pain after 2 weeks. but it hasn't really felt 'right' until recently [6 months later]. still some minor issues, but it feels about 99% healed. bleh.

mollusk

Today's ride must have been harder than I thought. My wife found me asleep at the keyboard.

mike868y

63.5mi (not sure about time, i didn't have a computer, but somewhere around 3.75) with a few teammates in the cold and rain. Rode the quabbin course. Beautiful course and that last climb is awesomeeee. Good day. Hopefully Bethel tomorrow but if I wake up and it is raining I will probably wimp out and just do vo2 intervals on the rollers.

kudude

I hope it was laptop on the couch.

good lord

umd

Ouch, what happened?

umd

I spent a few hours last night puking my brains out, must have been food poisoning. My RHR is currently > 60. I think riding for today is out.

ridethecliche

I thought we'd twittered the dangers of alcohol ad nauseum lately

mollusk

Laptop in the kitchen.

Team ride today was "animated". I will hurt bad tomorrow.

substructure

3 hrs today with some good hills. Got home and my stomach started acting up. Feeling better now.

kensuf

90 minutes of zone 1/2 goodness while pre-riding the state TT course to wrap up another 16 hour week. That black line is heading so far south I think it's about to hit Tierra del Fuego. Rest day tomorrow, then three more days of hard work before going into the taper.

ldesfor1@ithaca

4th workout in 60 hours.

Friday AM: 6x5x1 @ 104%
Friday PM: 5x10" sprints
Saturday: 25' @ 85% on TT bike
Sunday/today: 55' crit, during which I worked very hard. A failed, 10' bridge attemp, a few leadouts and a huge 2' failed escape effort. finished with 90' z2.

here's the failed bridge effort:
FAILED BRIDGE ATTEMPT:
Duration: 9:37
Work: 211 kJ
TSS: 18.6 (intensity factor 1.078)
Norm Power: 391
VI: 1.07
Distance: 4.023 mi
Min Max Avg
Power: 0 1189 367 watts
Cadence: 59 141 97 rpm
Speed: 21.3 32 25.1 mph
frustrating to see the power slowly drop off on the graph before I finally sat up and let the pack engulf me. I'll take it though as a very useful bit of LT work.

Legs are sore now. Day off tomorrow. Deathmarch tuesday. TT bike wednesday. recovery thursday and friday. back to back 60 mile RR's sat/sun. cant wait to race against cat3's!!

ridethecliche

Leo, I'm confused as to how you're doing only 25 mph at 367W AP.

Was it pretty windy out? Were you down in the drops the entire time? Am I just missing something?

I know you're big, but that's just confusing.

ldesfor1@ithaca

a bit windy, raining.
I was in drops or IABs the whole time. weird, huh?

I wish I was going faster, too!!

umd

I went out anyway, at the last moment. Felt generally ok, but no top end. I went backwards on the climb.

ridethecliche

Maybe the rain was messing with the PT? That seems really really weird. Is it 0'ed and working fine otherwise? It just seems so strange...

badhat

closed out build 2 with a nice steady 3.5 hours endurance effort in the foothills. focusing on keeping the HR steady, easy on the climbs, but keeping the work up on the downhills.

surprisingly tiring for an entirely sub-threshold workout.

kudude

end of a good week for me. cracked the 1k TSS mark, set a new 1' record and am down 2lbs

bostongarden

Intended to do some z, but, what resulted was a quasi z-stucci. This was sort of a benchmark test for me as I know where I want to go and I was curious how close I am to getting there. Still a fair bit of work in front of me, but, I am encouraged.

On the computrainer:
20.4' 118ap warmup
5.2' 282ap interval 1
1.7' 107ap rest
5.1' 266ap interval 2
1.7' 102ap rest
3.6' 268ap interval 3 miscounted time, but, not sure I could have hung on for 5'
1.9' 93ap
2.2' 259ap interval 4 these are insane; that's all I had.
2.2' 94ap
3.6' 194ap not an interval, but, I wanted to retain some dignity, eek.
12.6' 98ap "limping home" with my tail between my legs.

Ok, I know where I am. I got some work to do.

bostongarden

RTC - Re: Leo's power and associated speed (Reply quote feature functioning very very slow for me):

Yeah, sounds strange, but, a variety of factors are at play. Last week, on the same course (and it was pretty windy), there was one stretch where (I think I was chasing a bit) at 366ap for 42 seconds -- not 9' 42"!!!! -- and my average speed was 24.1mph for that stretch.

It is certainly plausible that all is fine with recording and analysis. But, yeah, it does sound weird.

(As an aside, Leo has had many training workouts where his power was up there and his average speed was around 15-18mph. I believe that this is due to the wheels he was using. I am sure he was using race wheels today. But, point is that there can be logical explanations for a "low" average speed with "high" power output.)