Biscotti Madness

[Norm]

For the sake of keeping this record for future reference, this was what I ate on race day. This seemed to work for me so I figure I'd share.

Wake up (5:00):

* cup of water
* cup of coffee, black
* 2 slices whole grain toast
* half an avocado on toast

Did some race prep, finished coffee (5:45):

* 8 mini waffles (20 calores each)
* maple syrup (2 tbsp?)
* coffee for the road

Arrive at race (7:45):

* banana
* some water

Get ready for preride (9:30):

* chug Carnation instant breakfast

On preride (9:40-10:15):

* half bottle Accelerade
* half Clif bar

After pre-ride, just before race (10:15):

* Accel Gel

During race:

* 2 more gels
* 1 total bottle of Accelerade

After race:

* Finish Clif bar
* Endurox

 

[Norm]

Tuesday, back in the saddle. This is the start of week 3 of the 3 week build set. If that doesn't mean anything the idea is that I do 3 weeks of plenty of volume then take a rest week. Week #1 was 12.5 hours. Last week was 11.7 or something. This week I'm hoping to blow it out of the box and get up over 15. I'm home Tue/Wed/Thu and looking to get close to 10 hours over those 3 days then a huge ride Saturday. Sunday will be something relatively light I think. Then rest next week leading up to Tymor.

Today I went totally classic, doing high-end intervals on Tuesday:
http://trail.motionbased.com/trail/activity/8148555

It was more or less pissing down on me all morning. But like I said after Fair Hill, motivation is never really a problem right after race days. I have a Bag o' Dicks to catch, and I'm not going to do it by sleeping in.

I did 3 sets of 10 minutes of work, which basically broke down like this:

* Set 1 was intervals of 1, 2, 3, 2, 2
* Set 2 was 10x1 with 1 minute between each
* Set 3 was 2 big climbs, one 7 minutes and one 3 minutes
* Total work 30 minutes

If you look at the MB link you can see where I did stuff. The medium hills repeated are the set #1. The little repeaters are the very structured set #2. And the 2 pieces of huge climb are set #3.

Added some before/after miles to warm up and cool down. Tomorrow the classic approach would be threshold work. Looks like I may get lucky the next 2 days and not have to ride in any rain. Sweet!

 

[kush]

Sweet. If you have a few mins, would you mind posting up your ideal micro-cycle for a week (if you count cycles in weekly terms)

 

[Norm]

Sweet. If you have a few mins, would you mind posting up your ideal micro-cycle for a week (if you count cycles in weekly terms)

I would just answer with the "traditional cycle" of things. It's usually based on 5 rides a week, Mon/Fri are off or very light. At your stage, off is better than light IMO.

Tue - high-end intervals, in the 1-5 minute realm, 24-30 total minutes work
Wed - threshold work, classically a 3x20:5 set
Thu - tempo or volume (or both)

The idea with Tue->Thu is that you decrease intensity and increase volume as the week goes on.

Your weekend is more free form. You could do a race, a race simulation, a long ride, or stacked long rides. I think for the mountain biker the best weekend goes like this:

Sat - off-road ride, maybe a group ride with faster people
Sun - long ride, or easier paced mtb ride

The weekend will have the same look as the week, more intensity Saturday, more volume Sunday.

But the classic approach has you doing 3 harder days a week, which for many people may be a good way to burn out. If you follow what I'm doing there really aren't many high-end days in the mix, because I've tried to do a lot of intensity in the past and it hurts, isn't fun, and burns you out. I'm doing it this week because I know I have off next week and I want to see how far I can push myself. Plus, I'm really motivated right now. Also, when it's raining I need to have some formal training to do otherwise the temptation to just ride home is too great.

 

[Norm]

Someone pointed out that I have almost 2000 miles this year so I checked my riding log and it turns out that I have 2001 and change. That's a pace to ride about 5500 miles this year. It sounds like a lot but it's only 15 a day. Nothing crazy.

So far this year I have 44 road and 20 mtb rides, 6 each on the trainer and cross bike. That's 76 rides for an average of 26 per ride. Average is exactly 4 rides a week, so that's 104 miles a week. That really doesn't sound like a ton. What does it all mean?

I think this week is all road, 5 days, so my road to off-road ration is going to take a hit. I'm hoping to ultimately be in the 2:1 realm. But my body is pretty banged up from riding off-road so much. Given the weather right now it's a good opportunity to get a lot of saddle time, let the various scrapes and cuts heal, and let the trails be while they're soaking wet.

Oh and I'm still waiting on a biscotti.

Who wants ginger snaps?

 

[hardtale70]

I might add you are looking super slim!!

2nd that! I am now officially fatter than you:cry:

 

[Norm]

In keeping with the "traditional" theme of the week:
http://trail.motionbased.com/trail/activity/8155004

Today was threshold or L4 day. 2 sets of 30 minutes, with 5 minutes of rest between. This has always been the most mentally difficult workout for me to do. High-end stuff hurts more, but for a much, much shorter duration. These are fine at first, but then it creeps up on you, and eventually you just can't wait to be done. If you look at the chart detail you can see the 2 blocks. The first started a little hot and tailed off. The second I kept it more consistent.

I guess the traditional set is 3x20:5, but it really doesn't matter if you do 1x60, 2x30, 3x20, 4x15, 5x12, or 6x10 (according to power guru Andrew Coggan). The idea is just to get the effort level up there near threshold for some amount of time. I opt for the 2x30 because I can hold on for another 10 to get to 30, but reeling of a 3rd set of 20 minutes can be tough. I had every intention of doing 3x20 but as soon as I started I remembered that 3x20 gets it over faster.

So yeah, this is pure training and not a whole hell of a lot of fun. This is a lark really, to see how it feels today and yesterday. I don't think I'll be doing this on a weekly basis. When I was done I was going to try and ride for another hour but my legs were just not having any of it. So I meandered home and called it a day.

Tomorrow morning drop the intensity to tempo, or even base pace, for 3-5 hours depending on what I have in the tank.

 

[Steve Vai]

I guess the traditional set is 3x20:5, but it really doesn't matter if you do 1x60, 2x30, 3x20, 4x15, 5x12, or 6x10 (according to power guru Andrew Coggan). The idea is just to get the effort level up there near threshold for some amount of time. I opt for the 2x30 because I can hold on for another 10 to get to 30, but reeling of a 3rd set of 20 minutes can be tough. I had every intention of doing 3x20 but as soon as I started I remembered that 3x20 gets it over faster.

Yeah, doing these as blocks does take a ton of concentration and motivation. As crazy as it seems, I prefer the 1x60. I find it easier to to get up to pace and hold it rather than do a block, rest, repeat. Every few weeks on my Round Valley loop I'll do a 120 minute "Sweet Spot" block, like 2 weeks ago I managed a 180 minute block but it hurt to walk for a few days afterwards:drooling:

-Jim.

 

[walter]

Hey Norm, what do you mix the Carnation with? It doesnt upset your stomach?

 

[Norm]

As crazy as it seems, I prefer the 1x60. I find it easier to to get up to pace and hold it rather than do a block, rest, repeat.

I totally understand it. The idea crossed my mind but I thought it best to break it up. Starting that second set is always really, really difficult and your legs just don't want to go at all.

Walter - just water, no issues at all. I've generally always had the typical iron gut so food combos don't really bother me. That does change when it gets hot and I start to get dehydrated. But we're not quite there yet. Last week I stopped at a Quick Check and ate a Snickers bar all at once. At first it sat a little heavy in my stomach but after 10 minutes it wasn't an issue at all.

 

[Norm]

And the 3rd piece of the 3 day classic set, the L3 or tempo ride:
http://trail.motionbased.com/trail/activity/8163891

I'm broke. At about the 2 hour mark my legs just started repeating "FUCK YOU" to me every pedal stroke until I got home. They're still angry with me. I'm remembering last year vividly these last 2 days, and I think I understand better now why last year didn't turn out as good as I was hoping for. So to summarize, this 3 day block goes like this:

Tue - high pain, 30 minutes
Wed - medium pain, 60 minutes
Thu - mild but constant pain, 3 hours

On Tuesday I was dedicated. On Wednesday I was still dedicated, but hurting. Today, I'm just hurting. I was going to go for a huge ride Saturday but I'm not sure what my legs are going to be able to handle now. We'll see. I think Jim is doing this sort of structured stuff but his Thursday is a little more free form, but I'm not sure. I think he's more dedicated than me, but you see how well that worked out for him this past weekend so if you have it in you, go for it. Just be careful.

Personally I think it was neat to stack a week like this but if I did this every week I'd blow up in no time. Today was the 5th high-quality workout in 7 days. Next week I rest, and rest hard.

 

[stb222]

good job norm, in any case, you are still killing it this year....damn, what I would do for the saddle time you get.

 

[RNG1]

Man, I agree. Gotta get me some of that "Norm" power

 

[bonefishjake]

good job norm, in any case, you are still killing it this year....damn, what I would do for the saddle time you get.

you can. you just have to start your rides at 5A and have a stronger pimp hand then eazy-e.

Man, I agree. Gotta get me some of that "Norm" power

yeah man, norm power is no joke. fawk juelz.

 

[pooriggy]

. Every few weeks on my Round Valley loop I'll do a 120 minute "Sweet Spot" block, like 2 weeks ago I managed a 180 minute block but it hurt to walk for a few days afterwards:drooling:
-Jim.

Snikes this is like riding a stage on the Tour de France. The most I was ever able to hang on for in zone 5 was 60min... but hey I am only mortal 🙂

 

[stb222]

you can. you just have to start your rides at 5A and have a stronger pimp hand then eazy-e.

I am down with the 5am things, but my pimp hand is not even in the same universe as Norms. Norm must be hung like an elephant or have some made motion to that ocean.

 

[Norm]

Snikes this is like riding a stage on the Tour de France. The most I was ever able to hang on for in zone 5 was 60min... but hey I am only mortal 🙂

By definition, the most you can be at threshold is an hour. If you can do it for longer than an hour it's upper tempo. Its in ballpark of saying that your amplifier goes to 11.

Jim is likely referring to the power "sweet spot" which is defined as upper L2 (endurance) through lower/mid L4 (threshold) but primarily L3 (tempo). That's what I tried to do today but if I had a PM on my bike I'm sure I would have been wildly inconsistent.

Here's an explanation for those wishing to take a mid-day nap:
http://www.fascatcoaching.com/sweetspottraining.html

With picture showing sweet spot:

 

[ChrisG]

On Tuesday I was dedicated. On Wednesday I was still dedicated, but hurting. Today, I'm just hurting. I was going to go for a huge ride Saturday but I'm not sure what my legs are going to be able to handle now. We'll see. I think Jim is doing this sort of structured stuff but his Thursday is a little more free form, but I'm not sure. I think he's more dedicated than me, but you see how well that worked out for him this past weekend so if you have it in you, go for it. Just be careful.

Personally I think it was neat to stack a week like this but if I did this every week I'd blow up in no time. Today was the 5th high-quality workout in 7 days. Next week I rest, and rest hard.

One thing that no one is bringing up here is the importance of having a base when doing stuff like this. The base work that is put in over the months (and accumulated years) has a big impact on the body's ability to absorb and benefit from this sort of abuse. Anyone can beat themselves for a while, but being able to do it over the long haul requires a solid aerobic foundation. A lot of the folks likely would just benefit from plain-old riding more, before worrying about beating themselves senseless with intervals.

 

[Norm]

One thing that no one is bringing up here is the importance of having a base when doing stuff like this. The base work that is put in over the months (and accumulated years) has a big impact on the body's ability to absorb and benefit from this sort of abuse. Anyone can beat themselves for a while, but being able to do it over the long haul requires a solid aerobic foundation. A lot of the folks likely would just benefit from plain-old riding more, before worrying about beating themselves senseless with intervals.

For sure I'm benefiting from the miles I put in over the winter. My ability to absorb the hard workouts is remarkably improved from last year. Since I'm an idiot, it probably did me a lot of good last year to do it completely wrong, then see the difference that this year makes. After hard workouts my recovery time is much, much better than it used to be.

I used to try and concoct all sorts of strange potions to eat/drink after hard workouts, but the reality is that I simply didn't have the base necessary to beat myself up like that. As much as the sports drinks advertise that they can fix you up and have you ready to go the next day, it's a lot more complex than that.

Ride more, and have fun doing it!

 

[pooriggy]

A lot of the folks likely would just benefit from plain-old riding more, before worrying about beating themselves senseless with intervals.

Agreed, riding too hard all the time becomes not fun. I use Intervals as a tool to enjoy MTBing more, I am not a dedicated racer. My interval workouts last typically no more than about 15-20 min. but this is enough to feel good when climbing RV or attacking Hartshorne.
I do enjoy reading posts of Norm & Jim's workouts to see what kinds of efforts it takes to be contender... it kinda puts things into perspective for the rest of us.