Sunday, February 7, 2010

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Twister (hoping the snow stops in Feb)

Friday after work I suited up and rode around a little to test the snow and wound up trying to push a small pickup that was blocking traffic up Cowan. Why do people go out unprepared? At times it must seem crazy to the people in their cars that people brave the elements on a bike, but if worst comes to worst the bike can be thrown on the shoulder and hiked with . . . . . so after doing my good deed for the day I made it home and emailed Bill to see if a snow ride was in order for the weekend. But the power decided to go out . . . . early Saturday morning I rode out to see is anything was open. I had to adjust tire pressure a couple of times, and had to avoid a large downed tree on River Rd, but other than that it was un eventful. Coming in from the cold to the cold was a little rough, but after a few beers I mellowed out and slept like a log. Sunday (this morning) I awoke and swore off all snow riding until I get studded tires or til I meet with Bill or Jinks. Trainer time has never seemed as sweet as it was today . . . . . I rode at a recovery/ E pace, which was just enough to keep the cold at bay until the power came back on . . . . right now I'm looking forward to then Tradezone this weekend . . . . . !

Since the last post I've been working out but have had to switch the workouts around a little. I ended up going out a little during the last snow storm, but it was like riding around in the remains of a slushy . . . . so once back inside I warmed up and did my LT workout. My main focus was staying in the saddle and not changing gears too often. I spent the rest of the day with my feet up trying to recover . . . .

Feb 13th - Rode down to meet Bill for some quality E riding time. All in all it was a good session, but during the couple of leg opening sprints all I could do was pray, grit my teeth and hammer. And even doing all of that I got dropped . . . . After the ride I started to bonk pretty hard, so I hit GNC for some protein drinks. My legs feel pretty congested right now . . . . not sure if that is the right description, but I'm hoping keeping them elevated and a light massage later will have me ready for tomorrow. As long as the TT bikes stay home I should be good . . . .

Feb 14th - I want to write a long detailed description of the ride, but whatever energy I have left is being put towards recovery. I was glad to see everyone come out . . . I'm sure we all will be stronger for it.
I'll try for a description tomorrow . . . . . hopefully the muscle pain and chafing will be better by then . . . !

Feb 18th - Karma seems to have come around and bitten me in the a#$ . . . . This morning I had a great ride, even though the night before was spent eating sushi and keeping my lady friend from getting too loud at the bar. I figured working up a sweat would pump some of the toxins out of my system . . . . it worked so well that after work I rode again and had a slight mechanical - broken shifter cable. After cursing my luck in general I realized I would have to climb the stepp hill on River Rd to get home in the 12 tooth, which at the time didn't sound like fun. When the time came I managed to make it up the hill . . . . but it wasn't pretty. And it is really time for an upgrade to 10 speed shifters on the Lemond . . . changing cassettes back and forth on the powertap is a pain . . . .

Thursday, February 4, 2010

Jeff’s February LTS

With the snow expected this weekend, I planned to ride in the park today and get in a good Lt ride to help build my confidence, knowing that the next 3-4 days would properly have to be more time on the trainer.
4 x 10 min Lt was the goal and all when very well, i was able to hit my 280 watts arvg. Over the entire work out I only dropped 6 watts, Although the 4 went good I don't believe I had a 5th in me, I cooled down and headed back to my car with a feeling of satisfaction.

Evans Pain Center


I had one of those breakthrough training sessions tonight that's so worth posting. I reckon 60% of my posts are negative about how I did. Let's face it, we cyclists are hard on ourselves for so many reasons. "Nobody sees me sweating in the basement", "It's so expensive", "If they could only see my frostbite, saddlesores, tendinitis, road rash, pinkeye..." It's so easy to loose site of the prize-friends who KNOW, experience true views, etc. Well tonight I get to wax poetic about a training session that I finally beat! As you can see from the above snapshot, it was an over/under workout to help break up the long LT reps. I drop almost 30 watts when I'm training indoors based on the two and a half years of comparisons, so the numbers might look low, but THIS trainer ain't exactly new nor smooth.

The last attempt(two weeks ago) I fell apart in the second complete(2minLT/2min Above) rep and totally melted by the 3rd. Today I kept it together all three 12min reps. It wasn't easy, but I've certainly turned a corner after last weeks recovery. I do what YoungGun does and focus on the speed that I know equates to my watt #. This was about 22mph and 25.5mph and keeps from chasing the wattage(it usually dips and that's expected). I'm happy.

One pedal-stroke. That's it. Read something else.

Had the hardest and shortest ride thus far. Speed begins. I did max efforts of 3x2min(3 min recovery-400watts), 3x1min(3 recovery-480watts), 3x30sec(2recovery-750 watts). Total time was under an hour and I'm still cloudy/crampy two hours later. LT will continue in two days, so I've got to recover Quickly.

I got two solid hours of E done. Every 15 minutes or so, I would jump off for 50 reps of some upper-body muscle group and get back to it. Nothing too hard before tomorrow's 5x10min LTs.

That's the most I've ever done. I was able to complete 5x10min with the higher values coming on the 4th and 5th rep. I finished off the last rep with a "sprint." Averaged between 275-290 for the reps-good # for me indoors.

Interesting that my highest power output came with a 96rpm cadence. It was also my slowest speed by almost 1/2 a mph. The reps at 86rpm were lower HR but easiest PE and fastest. I tried an 80 rpm and I did it, but had to dig deep into muscle force just to complete. Finished with "Shovervals".

Just "Shovervals".

I just completed my 2x30min High Tempo intervals. The second was difficult in an accumulation effect. I choose a number that would be just about 10-20 watts below my LT and that equated to 23.6mph avg. Now, Here is where I made the workout difficult. I choose cadences from 65-75rpms, which activated the deep muscle and connectors. THAT hurt! If I am tired for the DD TT, I know that I can ride it in tempo and still finish in 1:07. 2-2-Go beat me last year by 3 min. LAST year!

Twister and went out for several hours on the TT bike. Position is starting to feel great!

The team ride was fantastic. I fell apart in the last two miles and was dropped. I almost fought back within a few hundred meters when Twister fell off the pace too. The video on the FaceBook page says it all.

Trainer Fail. Me, that is. Time for a few rest days.

I met Jeff, Twister, and Jinksy in the park. I was doing Climbing LT intervals, get this...on an actual hill! I completed 24 trips up the Col Du Civile Warre. There were 4 gear changes to keep in the appropriate zone(the last 4 I used a different selection). It was great to have company on the trips up. Those guys just dropped their plans to keep me company. I was toasty by the last two reps and could not reciprocate by riding with them afterwords. Sorry guys.

3+ hours of E with the YoungGun.

Wow! That was the hardest workout of the year thus far. I am really amazed at how strong physically, mentally, and tactically we are this year. We did 5x12min KOM teams. I know I did more than 25 sprints and a heck of a lot of bridging intervals. There were many times I was just pummeled. The good news was that there were others in the same situation. Perfect training and incredible videos of the events. I don't know how many other teams are hammering each other under containment rules like we are. And I feel even closer to my mates for it. We really miss you on these Jordan.

Wednesday, February 3, 2010

Floppin' in February

Dre' helped me drop the front deck of the TT machine to it's lowest poisition so now I am low and ready to go. An hour of recovery riding in the new low position did not reveal any problems, probably because it has been six months since I have been on the TT bike and it is all new again anyway.

So who says you actually have to ride a bike to train? EVERYONE! Off the Front's February SlugFest saw me have my ass handed to me on Dirt Yard Hill. You can hide and ride strategically until it's power time, then it's all about what you got. I had nothing, so I watched Young Gun, OTF, Twister and El Gato? ride off. The ITT work hopefully will pay off. (It was a nasty wind at times though.)

I found this contraption in my basement that has two wheels so I decided to put it on this strange looking rolling pin platform. 5 x 5.5 LT's later I was sweating like an oldie.

Started shoveling at 8:30 finished at 5:00, just enough time to watch the WWE, oh I mean the NFL. Never have seen such blatant game manipulation by the league. Guess I just have to learn it's entertainment not sport anymore.

This is the workout I've been waiting for. A real breakout performance... oh wait a minute that was someone else! For me it was 2 1/2 hours of stacking firewood in preparation for the weekend's storm. Good news is that the stacking required what amounts to weighted step ups so I at least got some leg work in.

Thanks to all for posting encouragement. As I was talking to Bill on the phone, and sharing flushing sound effects, I was also putting on the bibs for a trainer ride. After some sharing of the grievances I just rode E for an hour while watching Caprica and SG Atlantis reruns. It is what it is.

Left early from another stress day at the office determined to workout on the bike. Warm up OK. Ten minute tempo not comfortable but better by the end. Ten minute LT hard, but power picked up by the end with steady cadence. Five minute recovery what's not to like. Start of next ten minute LT and I could not get the power going. It was like my legs turned off and with it my motivation. Reading everyone's blogs about superb training is just making me more depressed as opposed to inspired. Perhaps I need the warm glow of earth's yellow sun to restore my powers?

Home late from work with no motivation to do anything but vegetate. Blahh