Biscotti Madness
- Thread starter Norm
- Start date
BiknBen
Well-Known Member
Pain doesn't hurt if you ignore it. :getsome:
ArmyOfNone
Well-Known Member
i'd be there tomorrow but i have a lax game. today i promised ben i'd be more visible. i guess now i have to be.
ChrisG
Unapologetic Lifer for Rock and Roll
One of the great Swayze-isms from Road House: "Pain don't hurt."
BiknBen
Well-Known Member
Is that where the quote was from? I've been trying to remember the origin for a long time. For some reason, I thought it was a Tom Cruise quote. It makes sense now cause Road House was a cult classic in my dorm room one year.
Big team ride today:
http://trail.motionbased.com/trail/activity/8398186
58 miles, 5800+ vertical, 16 mph. 7 of us hit an extended version of the hill route that I often do. It may have been a bit vertically aggressive with the heat. But we all got back in 1 piece and had a little picnic after the ride. Good times and sure to help make me even better in the hills.
I'm pretty tired now, looking forward to sleep tonight.
Tomorrow I rest.
On the week I think I got in over 11.5 hours in the saddle, little of that being recovery/easy riding. This coming week I'll likely put in a fair amount of saddle time if the weather cooperates. Next Sunday we're going away for 3 days so I'll have a mini break to start next week.
http://trail.motionbased.com/trail/activity/8398186
58 miles, 5800+ vertical, 16 mph. 7 of us hit an extended version of the hill route that I often do. It may have been a bit vertically aggressive with the heat. But we all got back in 1 piece and had a little picnic after the ride. Good times and sure to help make me even better in the hills.
I'm pretty tired now, looking forward to sleep tonight.
Tomorrow I rest.
On the week I think I got in over 11.5 hours in the saddle, little of that being recovery/easy riding. This coming week I'll likely put in a fair amount of saddle time if the weather cooperates. Next Sunday we're going away for 3 days so I'll have a mini break to start next week.
ChrisG
Unapologetic Lifer for Rock and Roll
This was the mantra when my father was rehabbing from his knee replacement in October/November 2007. He pushed himself to the point of passing out in the rehab room. If I had half of his guts, I could really do something on the bike.:getsome:Is that where the quote was from? I've been trying to remember the origin for a long time. For some reason, I thought it was a Tom Cruise quote. It makes sense now cause Road House was a cult classic in my dorm room one year.
On the train to work right now. Waking up this morning was tough. Slept like a log - yesterday's ride was pretty tough and definitely left its mark. My legs feel more or less fine this morning but I could use more sleep.
Tomorrow
I'm thinking I want to take the geared bike to LM and see what I can do with it. All this thinking about the SS versus gears isn't going to do me any good if I don't have some data to back it up. Can I pull a 30 minute lap with the gears? If so, that levels the conversation. If not, then I'll have to reassess.
Peaking?
Ben and Fred were discussing it yesterday and the natural peak race would be KVSP before the summer slow down. Not sure how to play that, if at all. But it's something to consider. I get inconsistent after rest weeks. My 2 post-rest week races were 4th and 5th while my "in stride" races were 1st and 2nd. It's not enough data but it's something to think about.
This train ride is way too long today.
Tomorrow
I'm thinking I want to take the geared bike to LM and see what I can do with it. All this thinking about the SS versus gears isn't going to do me any good if I don't have some data to back it up. Can I pull a 30 minute lap with the gears? If so, that levels the conversation. If not, then I'll have to reassess.
Peaking?
Ben and Fred were discussing it yesterday and the natural peak race would be KVSP before the summer slow down. Not sure how to play that, if at all. But it's something to consider. I get inconsistent after rest weeks. My 2 post-rest week races were 4th and 5th while my "in stride" races were 1st and 2nd. It's not enough data but it's something to think about.
This train ride is way too long today.
Today was Pain in the Rain:
http://trail.motionbased.com/trail/activity/8413057#
Warmup
Rob wondered about warm-up so here is what I do when I'm being good:
* 20 minute tempo warm-up, maybe 19 mph on pancake flat roads.
* 3 spikes in the below graph are high rmp spins for 1:1. My cadence was about 120
* 5 easy minutes
* 5 minutes @ LTHR - 22/23 mph spike in the below graph
* 5 easy
Intervals
This is a workout from Coggan's Power book:
* 6x3:3 @ 24/25 mph, you can see I went out way too fast on the first
* 10 easy
* 4x2:4 @ 24/25 mph.
Less consistent though I went out a little hotter on these to make it hurt. It was pissing down so hard I couldn't see my bike computers at this stage so it was hard to see how fast I was going. Right before the last rep, it started to lightning. During the first rep of the first set, it started raining. In between sets, it got dark, and I mean to the point I was worried about the cars not seeing me it was so dark.
The target HR minimum was 171 - my LTHR is 163. I would hit 171 around 1:00 each repeat, and then would drift to around 178 by the end. I didn't have problems repeating the set and I didn't have too much difficulty getting the HR up. The 5th/6th sets on the 6x3:3 it took a bit longer to hit 171. I set the HRM to beep at 172+ so I would know when I was there.
Out of Zone
In all I spent 16 minutes out of zone, so 16 out of 26 was out of zone. I think ideally it would be 18, as it "should" take the first minute of each repeat to hit 171, then the rest of the set is above 171. 16 is damn close to 18, I feel like this was an extremely well done set for me. The weather wasn't great but I made the best of it.
Graph
Below you can see the speed graph with the warm-up spikes and interval spikes.
Tomorrow
I either wake up early and get 1-2 hours in or just say screw it. Either way I'm in Brooklyn for the day.
http://trail.motionbased.com/trail/activity/8413057#
Warmup
Rob wondered about warm-up so here is what I do when I'm being good:
* 20 minute tempo warm-up, maybe 19 mph on pancake flat roads.
* 3 spikes in the below graph are high rmp spins for 1:1. My cadence was about 120
* 5 easy minutes
* 5 minutes @ LTHR - 22/23 mph spike in the below graph
* 5 easy
Intervals
This is a workout from Coggan's Power book:
* 6x3:3 @ 24/25 mph, you can see I went out way too fast on the first
* 10 easy
* 4x2:4 @ 24/25 mph.
Less consistent though I went out a little hotter on these to make it hurt. It was pissing down so hard I couldn't see my bike computers at this stage so it was hard to see how fast I was going. Right before the last rep, it started to lightning. During the first rep of the first set, it started raining. In between sets, it got dark, and I mean to the point I was worried about the cars not seeing me it was so dark.
The target HR minimum was 171 - my LTHR is 163. I would hit 171 around 1:00 each repeat, and then would drift to around 178 by the end. I didn't have problems repeating the set and I didn't have too much difficulty getting the HR up. The 5th/6th sets on the 6x3:3 it took a bit longer to hit 171. I set the HRM to beep at 172+ so I would know when I was there.
Out of Zone
In all I spent 16 minutes out of zone, so 16 out of 26 was out of zone. I think ideally it would be 18, as it "should" take the first minute of each repeat to hit 171, then the rest of the set is above 171. 16 is damn close to 18, I feel like this was an extremely well done set for me. The weather wasn't great but I made the best of it.
Graph
Below you can see the speed graph with the warm-up spikes and interval spikes.
Tomorrow
I either wake up early and get 1-2 hours in or just say screw it. Either way I'm in Brooklyn for the day.
BiknBen
Well-Known Member
I ride on the road in the rain all the time. IMO, most people won't ride in the rain because they don't want to be ridiculed by strangers in cars. I, on the other hand, feel that I am tougher and hardened by going for a ride in conditions that others would not. When conditions are just stupid bad, I often repeat this, "The greatest motivation to train is knowing that your competition is on the couch. :getsome:"
Put another way, I don't care what anyone thinks and just want to ride my bike. I do have my own personal limits but you will find me riding in some stuff that others would not consider. As long as I am comfortable and relatively safe, I ride.
ellbiddy
Active Member
That's some killer consistency you have going, maybe I'll try a watered down version down the shore. Only place I can think near me with long pancakey roads. I waited till the rain went away and rolled around for about an hour and a half tried to focus on keeping a higher cadence while maintaining the same speeds around my typical loop in a lower gear. I'm still in the phase where more saddle time is the best thing for me so I'm no rush to start banging out crazy intervals 😛
i hate thunder and lightning. no freakin' way i'm even considering a bike today.
Today was like the old days. Up at 5:00, on the bike at 5:30, heading to the office in a few. The link:
http://trail.motionbased.com/trail/activity/8418444#
This is your garden variety LT workout. 2x20s with 5 between. I did a 15 tempo warm-up, a 5 minute set @LT as part of that, 5 easy, then the 2 sets of 20 with 5 between.
Today's chart, then I won't bother with charts again:
The warm-up set is a bit erratic but that's why you warm-up. The first set looks really solid. The second not as much, but there was a sketchy turn and 2 180 degree turnarounds in there.
I could not get my HR above 155 today. I was just basically pinned there the whole ride. I did finally see 156 towards the end of the second rep but overall I was not able to get myself to LT let alone above it. This is supposed to be a workout you do at 94-105% of LTHR, which is 151-171 for me.
Why?
Why am I doing these structured intervals?
A. I'm motivated
B. Yesterday was pissing rain and I needed motivation
C. Today I'm going into Brooklyn and I needed it to be short and effective
Tomorrow
Something easier and longer. Endurance pace sprinkled with some tempo, 3-4 hours depending on when I can get up.
Now
I have to catch a train. Pressing my luck this morning...
http://trail.motionbased.com/trail/activity/8418444#
This is your garden variety LT workout. 2x20s with 5 between. I did a 15 tempo warm-up, a 5 minute set @LT as part of that, 5 easy, then the 2 sets of 20 with 5 between.
Today's chart, then I won't bother with charts again:
The warm-up set is a bit erratic but that's why you warm-up. The first set looks really solid. The second not as much, but there was a sketchy turn and 2 180 degree turnarounds in there.
I could not get my HR above 155 today. I was just basically pinned there the whole ride. I did finally see 156 towards the end of the second rep but overall I was not able to get myself to LT let alone above it. This is supposed to be a workout you do at 94-105% of LTHR, which is 151-171 for me.
Why?
Why am I doing these structured intervals?
A. I'm motivated
B. Yesterday was pissing rain and I needed motivation
C. Today I'm going into Brooklyn and I needed it to be short and effective
Tomorrow
Something easier and longer. Endurance pace sprinkled with some tempo, 3-4 hours depending on when I can get up.
Now
I have to catch a train. Pressing my luck this morning...