Training Status??? (IV)
Senior Member
On the hike:
Sooo many wildflowers! Took photos of maybe 30 different kinds. Then we found a secret pond where we had lunch and signed a 6 year old geocash we discovered.
Then we ran across a zen farm creek rehab type place with a bunch of awesome flowers.
Then we attempted to light a fire on the beach in strong wind with nothing but trash and a small bit of driftwood tinder. Got a big ass blister on my thumb but after 30 minutes or so we had a small fire going.
Then a couple came by with firewood and a cooler, and the guy came by and traded us some firewood for some fire, and told us their son was shot dead last month.
Then it was awkward.
Then later on the hike back we discovered and ate tiny wild strawberries.
Then we found the same type of poisonous newt I picked up last hike.
Now we have to go eat a big fat dinner.
Senior Member
Not the week I had planned. Some lifting and moving put doms in my quads and groin which killed 4 days. I got some volume in but the intensity was lacking.
Cat 2
Lifted this morning. Finally back up to my deadlift pr after slowly rebuilding back to avoid a bigger injury and focus on form. And it felt easy!
Hopped on the gravel bike for a recovery ride. One of those meditative, zen type rides where I just had fun listening to music and pedalling.
Hopped on the gravel bike for a recovery ride. One of those meditative, zen type rides where I just had fun listening to music and pedalling.
Has a magic bike
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Rocked my interval workout on the TT bike yesterday: 1 x 9 @114%, then 2 x 9 @102%. Felt pretty good.
Today I did a solo 30 miles/3000 ft on the road bike, with some over/under intervals (5 min 108%, 5 min 90%, repeat for 30 min) and 20 min of “ride hard”. I was planning on 20 min @ 100% but didn’t quite make that. Pleasant morning on the bike, didn’t get up too early, home by 10am with th rest of the day ahead of me.
Cool and cloudy at home in the valley today, but I climbed up and out of the clouds. It’s was warmer at the top of the mountain than at the bottom.
Three days now of feeling great on the bikes. Nice.
Today I did a solo 30 miles/3000 ft on the road bike, with some over/under intervals (5 min 108%, 5 min 90%, repeat for 30 min) and 20 min of “ride hard”. I was planning on 20 min @ 100% but didn’t quite make that. Pleasant morning on the bike, didn’t get up too early, home by 10am with th rest of the day ahead of me.
Cool and cloudy at home in the valley today, but I climbed up and out of the clouds. It’s was warmer at the top of the mountain than at the bottom.
Three days now of feeling great on the bikes. Nice.
Senior Member
Slept 10 hours last night so I didn't have as much time as hoped today, but it was worth it.
At the gym today, squat 1 rep max test. Hit 285, failed 300. Only 10 lbs more than march 6th but I've been working on depth and hypertrophy most of that time so it's ok I guess.
Rode 2:20 with 9x9' above threshold with 2' RBI. Felt like a perfect balance of aerobic and muscular endurance.
At the gym today, squat 1 rep max test. Hit 285, failed 300. Only 10 lbs more than march 6th but I've been working on depth and hypertrophy most of that time so it's ok I guess.
Rode 2:20 with 9x9' above threshold with 2' RBI. Felt like a perfect balance of aerobic and muscular endurance.
Not actually Tmonk
Join Date: Jun 2007
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Today I wanted to go long, but I was just tired from getting up at 5 to volunteer two days in a row, today at the veloswap and yesterday at a race, that went very well for me, more on that later. Submitting my cat 2 upgrade now, I got the points!
Instead I just went for 2 (hrs) and hit 2x4' anaerobic and 2x10' aerobic threshold intervals. Had modest targets in mind knowing I was tired and finished each one nice and strong. I guess I still had more in there to squeeze out after yesterday!
Instead I just went for 2 (hrs) and hit 2x4' anaerobic and 2x10' aerobic threshold intervals. Had modest targets in mind knowing I was tired and finished each one nice and strong. I guess I still had more in there to squeeze out after yesterday!
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
Congratulations on the upgrade.
Not actually Tmonk
Join Date: Jun 2007
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Haven't submitted it yet, but thanks. The only part that worries me is that 3 of the points are from 2016, where the rest is from this season. Our team director seems to think that points weren't expiring way back then, but we'll see.
__________________
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
"Your beauty is an aeroplane;
so high, my heart cannot bear the strain." -A.C. Jobim, Triste
Nonsense
Join Date: Sep 2004
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Awww yiss TMonk that's awesome!
Points haven't expired for a while now, I am almost positive 2016 points should still count.
Points haven't expired for a while now, I am almost positive 2016 points should still count.
Senior Member
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Way to go, TMonk!
I've had a good week of riding. Made the front group on the River Ride Saturday, then a couple hours of JRA on the fixed gear Sunday, and then hit my VO2max targets this morning. We have our team race coming up this weekend and all I want to do is not embarrass myself, so this is encouraging.
I've had a good week of riding. Made the front group on the River Ride Saturday, then a couple hours of JRA on the fixed gear Sunday, and then hit my VO2max targets this morning. We have our team race coming up this weekend and all I want to do is not embarrass myself, so this is encouraging.
Cat 2
20ish minute run just to do something after work. Still blow away how much faster these new running shoes are compared to my old faithful trainers.
Version 7.0
@TMonk Congrats on the prospective upgrade. If the points have expired, you will just get some more.
Gym workout yesterday. Whole body workout including a warmup recovery ride on the Stages bike. I could feel a bit of DOMS in my ass from Sunday's pursuit.
Gym workout yesterday. Whole body workout including a warmup recovery ride on the Stages bike. I could feel a bit of DOMS in my ass from Sunday's pursuit.
Newbie racer
Totally going to buy a cooling vest. I really need to be able to use the trainer in the gym at work, and I'm stuck with that fan. I can't bring in some loud blower while other folks workout.
So, going to give the cooling vest a shot........a'la pro teams after warmup before a TT.
Today with my 2x15min or whatever, I just felt like I was baking. Time to stop complaining and try something out.
I wonder if even some ice packs in the jersey pockets would help.
If someone has gone this way and like what you do, let me know. I'm just so tired of doing longer intervals and baking like a cookie. I have limitations for gym temp and fans, so this might help a touch.
So, going to give the cooling vest a shot........a'la pro teams after warmup before a TT.
Today with my 2x15min or whatever, I just felt like I was baking. Time to stop complaining and try something out.
I wonder if even some ice packs in the jersey pockets would help.
If someone has gone this way and like what you do, let me know. I'm just so tired of doing longer intervals and baking like a cookie. I have limitations for gym temp and fans, so this might help a touch.
Version 7.0
There may be some larger gel packs that could be put in the freezer and placed on the back of the neck. There was a local TT in NorCal that was very hot. Pantyhose filled with ice around the neck and down the back did the trick for warmup. However, melting ice in the gym and filling pantyhose with ice may have their own "issues".
How about a large 24" box fan that is generally pretty quiet and moves a lot of air? It seems more reliable than cooling vests / gel packs or dripping water from meting ice.
How about a large 24" box fan that is generally pretty quiet and moves a lot of air? It seems more reliable than cooling vests / gel packs or dripping water from meting ice.
Nonsense
Join Date: Sep 2004
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There is some benefit to be had by doing intervals in uncomfortably high heat - stimulates increases in blood plasma volume I guess? The soggy chammy life probably stimulates saddles sores too!
Nonsense
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I'm a bit sluggish and "off" from the sickness downtime and am getting my legs back in order. Sunday was my first real thing in a week and my legs were generally unresponsive and my HR was low. Yesterday I did 2.75hrs with a 1hr block of sweet spot and another 13ish minutes at sweet spot up and over a climb around the 2000kj marker, and that went better, though HR was higher than normal. Usually takes me a week or so to get back to normal after a layoff so I'm unconcerned, it's just annoying.
Version 7.0
Raining this AM. Endurance ride on the Kreitler rollers with the wind load connected. Ug. It has been a long time since I did an indoor workout. This song came on Apple Music and it seemed appropriate. Does anyone think we should drug test these guys? Nah...they look fine.
Killing Rabbits
Yeah, there are various heat shock mechanisms that increase the training effect.
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Surprised myself with a season high 1' power today. Even more surprising is that it was my 3d best all time. Maybe if I don't get dropped before the last lap on Saturday, I might actually be able to help a teammate out.
Senior Member
Last night I almost went straight to the ER after waking up with back pain so bad I could barely get out of bed. I managed to put in a few hours at work, then went to the doc. Doc thinks its a pulled muscle in my back. Since it was near my kidneys I thought it was that but the tests come back clean (phew).
Since it was in the 50's yesterday and the 90's the week prior, I didn't feel the need to drink water and I'm pretty sure that's the main cause of this mess. I definitely started feeling better after chugging water.
This kinda screws up my schedule, since the smart thing to do is take it easy and its my week to not take it easy but oh well.
Since it was in the 50's yesterday and the 90's the week prior, I didn't feel the need to drink water and I'm pretty sure that's the main cause of this mess. I definitely started feeling better after chugging water.
This kinda screws up my schedule, since the smart thing to do is take it easy and its my week to not take it easy but oh well.
OMC
Join Date: Oct 2010
Location: South Louisiana
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So...I did the Tour of Georgia Gran Fondo. I had a good plan and I executed it well. My power numbers were among the best I've ever posted. My nutrition was spot-on. I pushed to a new level of mental toughness.
And I got beat like a rented mule. Crushed like an empty beer can in a redneck bar. 5/5 in the 65+ age group. Just call me DFL Charlie.
I emailed the results and report to my coach and she replied, "Let me check into their competition backgrounds." Turned out that two of them were top 10 at Master's Nats the last two years, the other two had USAC licenses but no recent results.
Gran fondos are scored based on the cumulative times of the timed sections rather than overall time. The four guys ahead of me had times of 1:34-1:39; my time was 1:45. I didn't screw up, I was just outclassed, pure and simple.
I'm doing another one in North Carolina later this summer, either at Boone or Asheville. I hope some of those guys are there; they'll probably still beat me, but I'm planning on narrowing that gap.
And I got beat like a rented mule. Crushed like an empty beer can in a redneck bar. 5/5 in the 65+ age group. Just call me DFL Charlie.
I emailed the results and report to my coach and she replied, "Let me check into their competition backgrounds." Turned out that two of them were top 10 at Master's Nats the last two years, the other two had USAC licenses but no recent results.
Gran fondos are scored based on the cumulative times of the timed sections rather than overall time. The four guys ahead of me had times of 1:34-1:39; my time was 1:45. I didn't screw up, I was just outclassed, pure and simple.
I'm doing another one in North Carolina later this summer, either at Boone or Asheville. I hope some of those guys are there; they'll probably still beat me, but I'm planning on narrowing that gap.
__________________
Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
Senior Member
So...I did the Tour of Georgia Gran Fondo. I had a good plan and I executed it well. My power numbers were among the best I've ever posted. My nutrition was spot-on. I pushed to a new level of mental toughness.
And I got beat like a rented mule. Crushed like an empty beer can in a redneck bar. 5/5 in the 65+ age group. Just call me DFL Charlie.
I emailed the results and report to my coach and she replied, "Let me check into their competition backgrounds." Turned out that two of them were top 10 at Master's Nats the last two years, the other two had USAC licenses but no recent results.
Gran fondos are scored based on the cumulative times of the timed sections rather than overall time. The four guys ahead of me had times of 1:34-1:39; my time was 1:45. I didn't screw up, I was just outclassed, pure and simple.
I'm doing another one in North Carolina later this summer, either at Boone or Asheville. I hope some of those guys are there; they'll probably still beat me, but I'm planning on narrowing that gap.
And I got beat like a rented mule. Crushed like an empty beer can in a redneck bar. 5/5 in the 65+ age group. Just call me DFL Charlie.
I emailed the results and report to my coach and she replied, "Let me check into their competition backgrounds." Turned out that two of them were top 10 at Master's Nats the last two years, the other two had USAC licenses but no recent results.
Gran fondos are scored based on the cumulative times of the timed sections rather than overall time. The four guys ahead of me had times of 1:34-1:39; my time was 1:45. I didn't screw up, I was just outclassed, pure and simple.
I'm doing another one in North Carolina later this summer, either at Boone or Asheville. I hope some of those guys are there; they'll probably still beat me, but I'm planning on narrowing that gap.
Version 7.0
@revchuck Solid performance and great preparation. We are into a last man standing contest and the very good news is ALL the men left standing are very good.
The takeaway is that it is excellent that we have great competition and we can use it as motivation to get to the next level.
I have a question. I assume the fondo was 100 miles or so. Did you know when there was a timed section and hit the gas during the timed section and then back off during the untimed part of the route?
The takeaway is that it is excellent that we have great competition and we can use it as motivation to get to the next level.
I have a question. I assume the fondo was 100 miles or so. Did you know when there was a timed section and hit the gas during the timed section and then back off during the untimed part of the route?
OMC
Join Date: Oct 2010
Location: South Louisiana
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@revchuck Solid performance and great preparation. We are into a last man standing contest and the very good news is ALL the men left standing are very good.
The takeaway is that it is excellent that we have great competition and we can use it as motivation to get to the next level.
I have a question. I assume the fondo was 100 miles or so. Did you know when there was a timed section and hit the gas during the timed section and then back off during the untimed part of the route?
The takeaway is that it is excellent that we have great competition and we can use it as motivation to get to the next level.
I have a question. I assume the fondo was 100 miles or so. Did you know when there was a timed section and hit the gas during the timed section and then back off during the untimed part of the route?
I noted to my coach how funny it is that a good beatdown can be so motivating.
__________________
Regards,
Chuck
Demain, on roule!
Regards,
Chuck
Demain, on roule!
Version 7.0
@revchuck Yikes. You had two long climbs - one at 6% and the other 10% with both preceded by easier climbing. That had to soften up the legs. Did the timed sections include the climbs? If so, that course would definitely favor light weight riders.