First off, to echo Ed's post, daylight savings time is the best thing since sliced bread. What a difference that made, I too couldn't have imagined doing that workout indoors.
Hit 253 and 251 watts for my 20 min intervals, pretty happy with that, felt comfortable (as much as you can be) during the efforts. I was definitely playing around with gearing and where to hold the handlebars during climbs. I was also trying to catch my shadow from the side to see how aero I was. All in all, it was a good ride and I look forward to riding outdoors from now on.
Dismal Dash... what kind of course is that? In terms of elevation, is it all dead flat? I know it is out and back but what are the other little details about it. Normally windy? It looks like the temps are only going to be low 50s, which isn't terrible but I'll have to think about clothing options carefully.
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Here you go for the DD TT. It's flat, but there are a few compressions and false flats. The wind is always an issue. The course is "L" shaped, out and back(180 turn).
ReplyDeleteThe big thing about pacing that should be considered is to take full advantage of the wind and still hit it hard there. Some guys try to "save it" for the return trip and simply run out of time and the wind still wins anyway.
As far as what to wear... At 50 degrees, I'm wearing underarmor, knee warmers, med. gloves, and skin suit. If rain, I'm putting a rain jacket under a layer and the skin on top. I'll be bringing the tent to keep us covered. Who all is in ? Bill, Steve, Jordan, Greg, ...
Two of your favorite renegades will be there . . . .
ReplyDeleteGuys,
ReplyDeleteI'm heading down. As luck would have it, the BIGGEST Renegade is racing for the TT sponsor. I might be able to help with some of your logistics, introduce you to Big Don, AAB owner (probably hosting the keg of Stella). I'll be heading down around 7:00 - 7:30.
30 min tempo ride outdoors, not too bad. Wattage was only around 215, which I think may have been a little low but is probably alright. I must be riding my TT bike enough because even my basebar doesn't feel as uncomfortable as it used to. I'm still messing around with hand positions because I notice some aching if I hold them in the same position for too long. I was glad to ride outdoors yesterday because I think the weather conditions (not the rain) will be similiar to what we see on Sunday so I checked out the gear I had on. Granted, I won't be wearing my vest but everything seems good to go. I'm pretty excited about the TT this weekend. I know I won't be about 20 minutes into it but hey, let me have my happy thoughts now.
ReplyDeleteLooks like the weather isn't going to work out for us tomorrow. I was hoping to get outside with everyone for a little TT shakedown ride. I know it would be a little sketchy but how cool would it be to have some video of us all in a TT bike paceline? That'd be a sight.
Alrighty. Did the 2x20min LTs today. I went ahead with the regularly scheduled program as opposed to the modified one Bill sent out. My legs felt decent enough so I went for it. I have to be honest, I was chasing the numbers...but not like you think. I kept coming in high, I was floating in the 270s and 280s for more than I thought appropriate. So it turns out my 20min power averages were a few watts higher than last week's workout. I didn't feel like I was pushing really hard or anything, that was just where I kept ending up. I'm hoping the TT ended up giving me a good workout and the feelings I'm having now aren't that of a too soon peak or anything. Who knows, maybe I'm starting a big up swing in form, although that is supposed to be a few months off. On a good note, my TT position feels like second nature now. I'm actually a little worried about getting on my road bike tomorrow! I might feel like I'm riding a beach cruiser! I'll probably run into some people in the park tomorrow so we can maybe catch up then. I'll just be doing my E ride. Can't really give a time so see whomever there.
ReplyDelete6x6min INDOORS (intense displeasure) yesterday. Held higher numbers than I normally sit at. Talking with Bill about the higher numbers we were seeing got me thinking. He said LT range is 90-105% or something like that. My LT number is 258 or so. I always have done LT workouts sitting close to 250, not much higher. I am now going to try and not be afraid of sitting in the 260s as needed. A question for Bill, if I am slightly higher or 'more into' my LT zone, will that have any effect on final outcome of training? In other words, if I do work at 250 (with an LT of 258) or 260, which one is better? Any difference physiologically? Hoping to see everyone this weekend for some good rides in some sun! I'll take 50 degree temps.
ReplyDeleteGood ride today Greg! Would you consider the Millport RR on Sat?
ReplyDeleteThe coach wants me to do a race this weekend. I'm still in limbo about it. Mostly because my road bike is only now near completion (just shifter cables, handlebar tape, and cut the fork tube and seatpost). So I don't know how much position tweaking I will have to do until I ride it a few time. Plus, my legs are feeling pretty heavy from training. I'm hoping to get out and ride the new bike today and see how the legs are going. I've been informed registration closes tomorrow at midnight (or is it tonight at midnight?) so I've got to decide soon. Oh boy.
ReplyDeleteDid my E rides this week with a little sprinting thrown in. I just now feel like the legs are getting fully recovered. This weekend looks to be tough weather wise. The test on Saturday looks iffy as to when I can get out and Sunday's ride could be rained out altogether. I was looking forward to this Sunday's fast ride to give the legs a little test to see how they are for next weekend at Tysons Corner. If it rains is Tysons really sketchy?
ReplyDeleteGreg,
ReplyDeleteIf the weather holds out what time is the Sunday fast ride?
It is looking more and more like Sunday is going to be worse than tomorrow so we'll hold off on a possible ride time until late on Saturday.
ReplyDeleteBumping drills went extremely well. I know they were of great use to me and it seemed the others (Jinks, Jack, and Gus) got just as much out of it. I think all of us had an oh crap moment where we were glad something was happening in the park instead of in a race or a ride. All of us were discussing which, if any, of these things could be incorporated into a group ride. The only one that seemed evident was the hand on someones shoulder or back and looking around or giving someone a little push. Any of the others, elbows touching, leaning, could be done on a ride but it would be a little shady. Maybe some light elbow touching, who knows. I'm thinking we could have this again at the end of April, maybe the week before Ephrata. Hopefully more people can make it so everyone can brush up on these skills.
ReplyDelete7x5min LT went alright. All my numbers were in the high 260's low 270s for wattage which are higher ranges than what I was doing a month or so ago. I was surprised that I didn't see anyone in the park. Thought I would at least run into a few people. The low cadence stuff makes me really work. Sub-90rpm makes me feel like I'm doing squats on the bike. You can imagine how 70-80 rpm feels to me but I got it down there. I think I'm going to try and do more workouts outside of the park. I was getting irritated last night. Sometimes you just want a fairly flat road so you can get in a groove and work the numbers. Not really possible in the park. Bridging intervals on the rollers.....that doesn't sound good. Maybe the rain will completely miss us? I wish. Although Sunday still looks good which is getting me more pumped up for Tyson's Corner.
ReplyDelete