The training thread: How was yours? (today/yesterday/etc)
- ni78ck
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ni78ck » Thu Nov 01, 2012 1:14 pm
1st effort 42.4km/h average speed
2nd effort i blew up after 9 minutes
Cervelo S5 VWD - dura ace Di2
- skull
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Re: The training thread: How was yours? (today/yesterday/etc
Postby skull » Thu Nov 01, 2012 1:29 pm
What is the posted speed limit in c park again?
Best you head down to the local pods and get them to issue you a TIN
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ni78ck » Thu Nov 01, 2012 1:34 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Hanibal » Thu Nov 01, 2012 3:50 pm
73 Km Ride Yesterday.
66.4 km at TT Pace
1st Split 21.66 km (AT) Z3 - 32.3 km/hr
2nd Split 21.66 km (AT) Z4 - 33.6 km/hr
3rd Split 23.05 km (AT) Z5 - 35.1 km/hr
Undulated course. I'm using a heart rate monitor. Only had the tri-bars on for a week so still getting used to them.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Thu Nov 01, 2012 8:01 pm
Last Sat was the aborted CX race... funny how the first couple of laps of a CX race "à bloc" can still leave you feeling it the next day.
Sunday was easy... Lundi, Mardi, Mercredi were all about 60 kms with a lot of Sweet spot riding, plus 3 x 5 minutes low end VO2 on Monday.
Hope the sun is still shining tomorrow and Saturday ( off to check the weather now... YES, looking pretty good and warming up a little as well ).
As much as I want to do well at cyclocross this winter I don't want to stuff myself seeing that my main goals are not until May / June next year... my off season is the tourist paced riding I do with clients in July .
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Re: The training thread: How was yours? (today/yesterday/etc
Postby winstonw » Thu Nov 01, 2012 8:31 pm
We should have split into two groups and did a team pursuit.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ni78ck » Sat Nov 03, 2012 11:18 am
Cervelo S5 VWD - dura ace Di2
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Re: The training thread: How was yours? (today/yesterday/etc
Postby Le Velo » Mon Nov 05, 2012 5:54 pm
Lots of PB (And 3 KOM along the way) Ended with an average of 33.9kph, 223W, av HR of 164 and cadence of 93rpm
Fitness is improving ..... However this morning was another story .... Legs were burning .... On the flat it was ok to push up to the low 40s then after that nothing, every rise and uphill was hurting like hell !
Tomorrow will be a very easy recovery spin for me ad get the legs ready for the week-end's crit
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Re: The training thread: How was yours? (today/yesterday/etc
Postby boss » Tue Nov 06, 2012 4:22 pm
This morning - took 20 seconds off a tough climb (8km (AT) 4.8%, with several sections over 10%) with my backpack on. Backpack weighs in somewhere between 3-5kg and my previous best time was no backpack. Apparently under 30 mins is respectable for this climb, and I'm sitting at 30:24 - hope to break the 30 min mark on the weekend.
At lunchtime - took 21 seconds off a climb-sprint that I enjoy (4km (AT) 2.6%) and just missed out on top 10 bragging rights. 11/227. Also took 25 seconds off a fast, steep climb that I do (800m (AT) 6.9% - it's 375m-ish (AT) 10%, 50m-ish flat, then 375m-ish (AT) 12%).
Super stoked on my times, couldn't believe the difference a few days rest made. Tuesday is usually my 'slow grind' day!
And also very stoked on how far I've come in the last month of owning a roadie
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Thu Nov 08, 2012 8:19 pm
To top it all off sitting down at the dinner last night I had an enormous cramp in my inside thigh, still sore this morning I very rarely cramp!.
Oh yeah, training... still getting out a fair bit but only ever in the 50-70 km range.. keeping it hard ( lots of tempo and sweet spot ) but not hard enough to be real fun... KOM chasing has to go on hold in Winter ( winter bike, extra kilos on me and bike, having to wear too many clothes blah blah blah ).
Ok moan over .
Hopefully two races this weekend can pull me out of my slump!!!.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby foo on patrol » Fri Nov 09, 2012 7:55 pm
Get out and stop making bloody excuses and it's about time we saw some more photos.
Foo
Goal 6000km
- toolonglegs
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Fri Nov 09, 2012 9:53 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby jules21 » Wed Nov 14, 2012 2:58 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Thu Nov 15, 2012 7:42 pm
Due in part to chasing back probably too hard after a first lap mechanical and also due to the amount of steep running.
So won't be trying that again!. This week I have managed a short roll out and about 1.5 hours on the rollers. Not feeling 100% today so today will be another light day. If I am going to race again on Saturday, Friday will be a light one as well.
Could say I am going to treat it as a recovery week but it will be my 3rd week with under 150kms since start of October .
At least the intensity is still there .
On a slightly more worrying note... ran home from my kids rugby training last night... raced him for about 150-200 meters and payed the price later that night!... yes I can cycle all day long but not much else. Winter might be a good time for some cross ( not cyclocross! ) training .
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Re: The training thread: How was yours? (today/yesterday/etc
Postby toolonglegs » Fri Nov 16, 2012 3:44 am
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Re: The training thread: How was yours? (today/yesterday/etc
Postby twizzle » Fri Nov 16, 2012 12:15 pm
I'm directing a race on Sunday so no riding for that day. I am, however, picking up a mate tomorrow and (fingers cross that the road is dry) we are going to ride to exhaustion on Corin Road. I did just over 2000m of climbing in 88km last time, goal this time is to get an additional loop between Corin dam and the top of the hill before seeing how far back up the hill we can make it.
The ultimate goal is to be able to do three laps - 3000km of climbing and 122km of riding. We are hoping that everything else will seem easy after that.
...real cyclists don't have squeaky chains...
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Re: The training thread: How was yours? (today/yesterday/etc
Postby winstonw » Sat Nov 17, 2012 10:09 pm
My recovery from 45+ has improved significantly in the last 2 months.
And today in racing I achieved a new top unassisted speed, 55.
I didn't place but two mates did due to tactics discussed elsewhere.
I did a lot of successive attacks in mid to high 40s to unmask who was prepared to chase, and to wear down the sprinters.
Did one straight after the prime, let that get reeled in, then repeated, then a third when I hammered it. A team mate who got on my tail was shouting to keep going as we had a 30 metre break. But I didn't feel as strong as at training, so eased off, and he didn't come through.
In retrospect, I lament I didn't hammer it. It was early enough to recover.
Nothing ventured nothing gained.
The av speed was the highest I've recorded, and I got a few accolades for being the most aggressive rider. Roll on high intensity training.
Being a bit older, I have to find a way to be as strong at 7am when racing as 5pm when training.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby fuji shogun » Sun Nov 18, 2012 9:01 pm
Went out this arvo with 2 hours to "have to be home by time,"
After 1 km got to the lights at the bottom of the hill thought i unclipped approaching the red light, turns out i was wrong. Just recovered and got my leg out as my fingers touched the ground, didnt turn around to look at the cars behind me, just took a casual drink from the bottle. the lid wasnt on right so the drink sprayed across my face a bit too. top start.
after about 9 km, i got to M7 dean park, hitting the left bend in the drops the back end steps out on the tacky pavement, recovered without skin loss but on the rise things didnt feel right so i stopped for a check to find about half pressure in the rear and a bit of a cut tyre.
during the retube a colony of ants felt my front wheel was a good place to live, i left them to re assess their idea and got going.
After 10km Mr brown snake was laying exactly in the middle of the path, i wasnt feeling lucky choosing which was the blunt end to pass by but guessed correctly as he did his best cobra impression as i passed.
the ride got cut short to 36km and back home into some stiff headwinds.
Good to be back out there.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby twizzle » Mon Nov 19, 2012 10:54 am
Failed - got the three laps to the dam wall in, but needed an addtional hour on the leave pass. My lower back is killing me now - I've started stretching again, the hamstrings/glutes on the right are significantly tighter than on the left.twizzle wrote:I'm directing a race on Sunday so no riding for that day. I am, however, picking up a mate tomorrow and (fingers cross that the road is dry) we are going to ride to exhaustion on Corin Road. I did just over 2000m of climbing in 88km last time, goal this time is to get an additional loop between Corin dam and the top of the hill before seeing how far back up the hill we can make it.
...real cyclists don't have squeaky chains...
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ZepinAtor » Mon Nov 19, 2012 8:46 pm
That would be the same tactics employed by your team mates who squeezed out my 46yo, 48kg wife coming into the final straight to ensure the first female home wasn't her. Funniest thing of all is that my Wife's training is 90% focused on endurance MTB racing & only does the occasional crit for a bit of fun/variation. She had a good chuckle telling me about the race while we were climbing the Goat Track in a thunder storm on Sunday's MTB training ride.winstonw wrote:
I didn't place but two mates did due to tactics discussed elsewhere.
I can't wait until you & your team mates jump up into C1 or B grade. We're going to have a really good time.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby ni78ck » Mon Nov 19, 2012 9:55 pm
Try get one training session in the morning, it will help
Cervelo S5 VWD - dura ace Di2
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Re: The training thread: How was yours? (today/yesterday/etc
Postby winstonw » Mon Nov 19, 2012 9:57 pm
My 50 something yo team mates are already in your grade/s Zep. I'll let them know you want a good time.ZepinAtor wrote:I can't wait until you & your team mates jump up into C1 or B grade. We're going to have a really good time.
I also had my 50 something a$$ squeezed and boxed by non team mates in the sprint. They looked like 30 or 40 something B graders.
And coincidentally, my riding is 90% endurance training for the Alpine Classic Extreme in a few months. Would you recommend wheelsucking in a race for 44 minutes as good training for that?
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Re: The training thread: How was yours? (today/yesterday/etc
Postby singlespeedscott » Mon Nov 19, 2012 10:18 pm
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Re: The training thread: How was yours? (today/yesterday/etc
Postby winstonw » Tue Nov 20, 2012 8:00 am
admittedly, that female team mate scares me too (demeanor not riding). she's only come to training once.singlespeedscott wrote:Where's that damn popcorn icon on tapatalk
I wouldn't know how careless she races, because she generally hangs out down the back until the sprint.
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Re: The training thread: How was yours? (today/yesterday/etc
Postby twizzle » Tue Nov 20, 2012 11:40 am
And this, boys and girls, is how to make yourself a target for flicking.winstonw wrote:My 50 something yo team mates are already in your grade/s Zep. I'll let them know you want a good time.ZepinAtor wrote:I can't wait until you & your team mates jump up into C1 or B grade. We're going to have a really good time.
I also had my 50 something a$$ squeezed and boxed by non team mates in the sprint. They looked like 30 or 40 something B graders.
And coincidentally, my riding is 90% endurance training for the Alpine Classic Extreme in a few months. Would you recommend wheelsucking in a race for 44 minutes as good training for that?
...real cyclists don't have squeaky chains...
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