SBR Utopia - OPEN (Page 42)
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Melon Presser ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() axteraa - 2013-01-15 2:07 AM Does anyone know who this is on the Desoto Facebook page??? HAHAHA she seriously needs a cleaner house |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2013-01-14 12:55 PM TankBoy - 2013-01-14 10:32 AM bzgl40 - 2013-01-14 12:29 PM TankBoy - 2013-01-14 10:11 AM bzgl40 - 2013-01-13 6:33 PMHum, I accidentally stumbled upon a century ride in July in Flagstaff. I have no right to even be looking at it...but it might be enough to get me back on my bike. 5700ft of climbing in about 10 miles. Might be enough to motivate me back on to that bike Er, gulp, say wha????? That is an 11+ percent grade average for 10 miles!?!?!?! There are not enough gears in the world for me to be able to ride that... Hopefully it is at least all at the beginning of the ride and you have a 90 mile descent to the finish... Nope, that is the tail end and when temps are expected to be in the 100's. lol The decent is prior to that. Basically climbing back into Flagstaff which is at 7,000ft or so. I am a bit of a sucker for these type of rides. What ride is this? definitely putting it on my bucket list: I like hot, and I like climbing... http://www.absolutebikes.net/taylor/ The 95 mile route (still do not know how it is called a century but anywho). Although all their routes do pretty good in the climbing area HaHa, Kim - that makes sense now - in your original post you typed 5700' in 10 miles when you meant 100 miles, I think! Too, too funny. That really looks like a great ride, and one that us mere mortals could complete. That should have been obvious to me, but I think my mind was blown. Around here a real climby ride is going to be about 1200' per 10 miles. I did solo ride in August that was just a smidge under 10,000' in 80 miles. That is honestly about as grippy as I can handle... Our highest climbs only max out at about 4000' (we have one that tops out at 4500, but you have to ride up a 23 percent wall, so I don't do it often - riding between 5000' and 7000' will bring a whole different kind of hurt! You are going to ohave a blast! |
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![]() | ![]() axteraa - 2013-01-14 11:05 AM That's some crazy elevation! I have never ridden anything like that and have no concept of what it would be like. I'm guessing HARD. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() axteraa - 2013-01-14 7:55 AM brigby1 - 2013-01-14 9:22 AM I'm trying to get a better handle on when to hold onto a challenging pace and when to descend for swimming. Last night (Sunday) at Master's the main set had 2x200p, 4 x 100 desc, repeat the series 3 times. I ended up hitting the first 100 yds at 1:20 (1:30 send-off) which is blazing fast for me, only hitting that once before. So decided to just hold onto that as best I could. Ended up with all 12 of the 100's at 1:20-1:21 save for one at 1:19. I've been close once before, but it was on a 1:40 send-off and I was well rested going in (Fri & Sat were challenging swims this time). First off, congrats on the great times! How would you describe your RPE for the 100s? Another important part of the equation is what the 2x200s were like. If they were setup with an easier pace time to provide some recovery then that allows you to focus even more on the 100s. Was there any extra rest after the 100s or just straight back into the 200s? So the question is, what would I have gotten out of starting at say 1:23 and descending from there? There is no reason to expect I could do better than the 1:20 for the fastest one. I didn't want to lose that speed, as has happened before, getting stuck at a slower pace later in a set. This sounds like a mental hurdle to me . It's a good exercise in fine tuning your effort level and feel for the water too. IMO it is easier to hold a specific time than to make the tiny adjustments that increase your 100 speed by one second at a time. Thanks, Arend! I've been working on getting the burn to match up with what I feel in threshold bike intervals, since I likely have that down pretty well. This was close, but the extra speed gave me a bit extra rest. The 200's were pulls, but were moving along I think better than 1:25/100 (3:05 send-off). Wasn't watching those as closely. There was an extra 30 sec rest after the 100's. That likely helped, but with the way I was feeling, this was going to be faster than I had been swimming. I've been making noticeable jumps every few weeks for a bit, so trying to do pace control things like descending correctly has been difficult. It keeps moving, but it's in the right direction. I'll need more control of form to do 1:17. Nice to see I might be able to get there. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() TriAya - 2013-01-14 1:10 PM axteraa - 2013-01-15 2:07 AM Does anyone know who this is on the Desoto Facebook page??? HAHAHA she seriously needs a cleaner house that is awesome! I heard she is too busy cramming for her next IM to clean house though. |
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![]() | ![]() TankBoy - 2013-01-14 11:27 AM HaHa, Kim - that makes sense now - in your original post you typed 5700' in 10 miles when you meant 100 miles, I think! Too, too funny. That really looks like a great ride, and one that us mere mortals could complete. That should have been obvious to me, but I think my mind was blown. Around here a real climby ride is going to be about 1200' per 10 miles. I did solo ride in August that was just a smidge under 10,000' in 80 miles. That is honestly about as grippy as I can handle... Our highest climbs only max out at about 4000' (we have one that tops out at 4500, but you have to ride up a 23 percent wall, so I don't do it often - riding between 5000' and 7000' will bring a whole different kind of hurt! You are going to ohave a blast! hum, yeah, the biggest gain is like 2485 (give or take) at one time. Total is like 5000ish gain. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2013-01-14 11:55 AM TankBoy - 2013-01-14 10:32 AM What ride is this? definitely putting it on my bucket list: I like hot, and I like climbing... http://www.absolutebikes.net/taylor/ The 95 mile route (still do not know how it is called a century but anywho). Although all their routes do pretty good in the climbing area That looks fun! Haven't done a climb that takes more than a couple miles though. |
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![]() | ![]() What better motivator to go run despite the weather then a farty snory dog. ![]() |
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Melon Presser ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2013-01-15 4:07 AM What better motivator to go run despite the weather then a farty snory dog. ![]() Attapup, snoring from both ends |
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Melon Presser ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() TankBoy - 2013-01-15 2:31 AM TriAya - 2013-01-14 1:10 PM axteraa - 2013-01-15 2:07 AM Does anyone know who this is on the Desoto Facebook page??? HAHAHA she seriously needs a cleaner house that is awesome! I heard she is too busy cramming for her next IM to clean house though. The maid nearly quit today (truth) after seeing what happened in just three days of her absence ... looked like a post-race transition area in which protracted dog vs. rat battles, and me and the aftermaths of all that training, had taken place. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() TriAya - 2013-01-14 1:10 PM axteraa - 2013-01-15 2:07 AM Does anyone know who this is on the Desoto Facebook page??? HAHAHA she seriously needs a cleaner house Sister, in my house, that counts as pristine. First day of classes here, and I've had a line outside my office all day...but I had a good weekend. I'm going to try to keep the comeback streak alive by doing a short run during my kids' music lessons this afternoon. Now that I'm back at it, I do not want to see an empty day in my logs! I finally got into an RRCA coaching session. I'm headed to Arlington, VA for it next weekend. I don't have super-high expectations, though I hopse to learn something. The main thing, though, is that my son's school (which is very small) wants to start a running club. Their insurance requires that the 'coach' have some sort of certification. So...this is it and finally we can start the club! It'll be my first coaching job, lol. |
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Melon Presser ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Experior - 2013-01-15 4:22 AM TriAya - 2013-01-14 1:10 PM axteraa - 2013-01-15 2:07 AM Does anyone know who this is on the Desoto Facebook page??? HAHAHA she seriously needs a cleaner house Sister, in my house, that counts as pristine. First day of classes here, and I've had a line outside my office all day...but I had a good weekend. I'm going to try to keep the comeback streak alive by doing a short run during my kids' music lessons this afternoon. Now that I'm back at it, I do not want to see an empty day in my logs! I finally got into an RRCA coaching session. I'm headed to Arlington, VA for it next weekend. I don't have super-high expectations, though I hopse to learn something. The main thing, though, is that my son's school (which is very small) wants to start a running club. Their insurance requires that the 'coach' have some sort of certification. So...this is it and finally we can start the club! It'll be my first coaching job, lol. Neither do we Good stuff on the coaching session and stint ... you'll have a blast with the kids and learn a lot about running and yourself in any case in the course of coaching. |
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![]() | ![]() Experior - 2013-01-14 2:22 PM TriAya - 2013-01-14 1:10 PM axteraa - 2013-01-15 2:07 AM Does anyone know who this is on the Desoto Facebook page??? HAHAHA she seriously needs a cleaner house Sister, in my house, that counts as pristine. First day of classes here, and I've had a line outside my office all day...but I had a good weekend. I'm going to try to keep the comeback streak alive by doing a short run during my kids' music lessons this afternoon. Now that I'm back at it, I do not want to see an empty day in my logs! I finally got into an RRCA coaching session. I'm headed to Arlington, VA for it next weekend. I don't have super-high expectations, though I hopse to learn something. The main thing, though, is that my son's school (which is very small) wants to start a running club. Their insurance requires that the 'coach' have some sort of certification. So...this is it and finally we can start the club! It'll be my first coaching job, lol. Oh very cool! I had looked into RRCA classes. Let us know how it goes! That seems to be the standard cert a ton of coaches around here have. That and USATF. |
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![]() | ![]() TriAya - 2013-01-14 1:17 PM bzgl40 - 2013-01-15 4:07 AM What better motivator to go run despite the weather then a farty snory dog. ![]() Attapup, snoring from both ends Not this time. They are more early morning runners. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() TankBoy - 2013-01-14 11:30 AM Hey, here is a little something tagging on to the cadence discussion from last week. On Tuesday I did a climbing FTP20 test in the mountains following the normal protocol of warmup, 95% blowout for 5 minutes, 10 minutes spinning, then test on a steady climb averaging right around a 5% grade (couple of short false flats followed some steeper pitches). All of my prior FTP tests have been on th strainer, so I was definitely not used to pacing such an effort on a climb. It was going well and the 5 minute blowout looked good, but the wheels came off fairly quickly on the actual test and instead of building my power it fell pretty steadily instead of building throughout the test. It turned out about 15 watts lower than where I thought it would be. When I got home and checked the data, my cadence (which I did not pay any attention to) was really low, but I was just riding what felt natural/right. Back up in the mountains I had a much better ride this weekend: on my second climb of the day I held 14 watts higher for 22 minutes than I did on my 20 minute climbing FTP test 4 days prior. And that was after my first climb in which I rode for 43 minutes in mid zone 4.... The difference was all cadence. On my FTP test my cadence was 70, but on the climbs this weekend I ignored everything but cadence (it was actually the only number displayed on my computer) and just held 80-85rpms no matter what. So I think somewhere along the way IM training has caused my "natural" cadence to become much lower that the cadence in which I "naturally produce the most power." Even though I have been riding for 30+ years, I think I somehow bought into the idea (or just didn't understand the nuance) of the common refrain that cadence doesn't really matter - you should just ride at whatever feels "natural." Maybe I am an outlier, but I am definitely doing some cadence work to see if I can get my "natural feeling" cadence to come up to meet my "most efficient power-producing" cadence - for me anyway those two things are clearly different at he moment.. On the upside the first climb was my second fastest time up in the last 3 years, and the second one I beat my PR by a handful of seconds and i still had some space in which to work. Hopefully that means I am in much better shape than I thought I was on Tuesday. I'm short on time, so this might be really simple. "Cadence doesn't matter" is not really correct. It does, but it's specific to each individual. Saying "90-100" as some like to do isn't really helpful as they like to think. Keep yourself able to maintain a nice cadence range and within that your body will self select. It can change based on your fitness level and for various situations. I usually like making sure I can handle 60 up to 110-120 for at least a few minutes at a time. From there I'm able to handle all kinds of situations and terrain fairly well. |
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![]() Got back in the pool today to test out the shoulder a little more. Still does't feel "right", but there is no pain. Just took it easy and only did about 900 or so of freestyle. Spent the majority of the time kicking with fins and doing some breaststroke. |
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![]() | ![]() I did something strange today and actually got on the bike. Could I ever feel that long break I took. Anyone going to do The Tour of Sufferlandria? I'm tempted but think that is probably not the wisest idea with marathon training. Thoughts? It'll be done by Feb 3rd and I've got a two week break coming up shortly after. Does anyone think $119 for all 12 videos is worth it regardless given that most my riding will be on the trainer until probably May at the earliest? |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I had a rough reintroduction to the trainer this morning after a week off. I'm still feeling jet lagged, sleep is all wacked up and it showed this morning! I couldn't hold anywhere close to the power I usually can. My wife is having surgery on her shoulder this afternoon to take out the plate that was put in in June. Hoping it is the beginning of letting her finally fully recover from the separated shoulder in May. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2013-01-15 8:56 AM I did something strange today and actually got on the bike. Could I ever feel that long break I took. Anyone going to do The Tour of Sufferlandria? I'm tempted but think that is probably not the wisest idea with marathon training. Thoughts? It'll be done by Feb 3rd and I've got a two week break coming up shortly after. Does anyone think $119 for all 12 videos is worth it regardless given that most my riding will be on the trainer until probably May at the earliest? You are a right, probably not a good idea. I know they want you to buy the videos but not sure how TrainerRoad would detect if you were using the video or not. TR sets up the intervals based on the video but that is all. I don't have any of the videos but do the workouts once in a while. If somebody could do that 'Tour' and hold +/-5% on the target wattage throughout I would be extremely impressed. One of those workouts makes me want to cry let alone 12 in a row. |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() brigby1 - 2013-01-14 10:00 PM TankBoy - 2013-01-14 11:30 AM Hey, here is a little something tagging on to the cadence discussion from last week. On Tuesday I did a climbing FTP20 test in the mountains following the normal protocol of warmup, 95% blowout for 5 minutes, 10 minutes spinning, then test on a steady climb averaging right around a 5% grade (couple of short false flats followed some steeper pitches). All of my prior FTP tests have been on th strainer, so I was definitely not used to pacing such an effort on a climb. It was going well and the 5 minute blowout looked good, but the wheels came off fairly quickly on the actual test and instead of building my power it fell pretty steadily instead of building throughout the test. It turned out about 15 watts lower than where I thought it would be. When I got home and checked the data, my cadence (which I did not pay any attention to) was really low, but I was just riding what felt natural/right. Back up in the mountains I had a much better ride this weekend: on my second climb of the day I held 14 watts higher for 22 minutes than I did on my 20 minute climbing FTP test 4 days prior. And that was after my first climb in which I rode for 43 minutes in mid zone 4.... The difference was all cadence. On my FTP test my cadence was 70, but on the climbs this weekend I ignored everything but cadence (it was actually the only number displayed on my computer) and just held 80-85rpms no matter what. So I think somewhere along the way IM training has caused my "natural" cadence to become much lower that the cadence in which I "naturally produce the most power." Even though I have been riding for 30+ years, I think I somehow bought into the idea (or just didn't understand the nuance) of the common refrain that cadence doesn't really matter - you should just ride at whatever feels "natural." Maybe I am an outlier, but I am definitely doing some cadence work to see if I can get my "natural feeling" cadence to come up to meet my "most efficient power-producing" cadence - for me anyway those two things are clearly different at he moment.. On the upside the first climb was my second fastest time up in the last 3 years, and the second one I beat my PR by a handful of seconds and i still had some space in which to work. Hopefully that means I am in much better shape than I thought I was on Tuesday. I'm short on time, so this might be really simple. "Cadence doesn't matter" is not really correct. It does, but it's specific to each individual. Saying "90-100" as some like to do isn't really helpful as they like to think. Keep yourself able to maintain a nice cadence range and within that your body will self select. It can change based on your fitness level and for various situations. I usually like making sure I can handle 60 up to 110-120 for at least a few minutes at a time. From there I'm able to handle all kinds of situations and terrain fairly well. Rusty - very interesting post. Thanks for sharing. I have often wondered the same things but never actually tested it. Ben - likewise, interesting insight. Without knowing it, this is the approach I have taken. Hopefully, I'll actually get back on the bike soon...almost over this severe cold.
- Brian |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Looks like a few of us are getting back to something. I got in the pool today and I think it's the first time since September though I am not sure and haven't bothered to look at my logs. Either way it has been WAY too long! Just did 1,000, no drills just swimming. Felt good but didn't want to push too much since I know my swimming muscles have been hibernating. It is cold here. Of course it is all relative, the temperature is 37 and it is humid and misty making it feel colder. I chose to move my long run to Thursday, the temps will likely be the same but no rain and supposed to be sunny - makes a big difference. What is the weather like in your neck of the woods? |
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![]() It's been super cold here, for California, high 30s in the morning, and not warming up to anything higher than 50 or so. Supposed to return to normal later in the week, lows of mid 40 and highs of 75. Can't WAIT! I am going to savor this time right now. Things going well, no injuries, running is going really well, weight is down. Of course, I have a 20' test tomorrow and then 5' on Friday. SUCKS, so not looking forward to it. Gonna have to crawl onto the CT tonite after masters swim to make sure I know how to operate the thing in 3D mode.... I usually use erg. And then the new RM1 software. I have the protocol but I will be too shattered to think straight, and I'll be damned if I do the test and screw up the data somehow. Anyone have any tips/tricks/button sequence secrets to share with me? |
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![]() | ![]() Weather is pretty chilly here. Last I checked it was 21F but there are some pretty nice gusts out there which I am sure is making it feel so much worse. Things are suppose to warm up tomorrow though. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() ChrisM - 2013-01-15 1:37 PM Of course, I have a 20' test tomorrow and then 5' on Friday. SUCKS, so not looking forward to it. Gonna have to crawl onto the CT tonite after masters swim to make sure I know how to operate the thing in 3D mode.... I usually use erg. And then the new RM1 software. I have the protocol but I will be too shattered to think straight, and I'll be damned if I do the test and screw up the data somehow. Anyone have any tips/tricks/button sequence secrets to share with me? Sucker...have fun with that. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() What is the weather like in your neck of the woods? Frosty every morning. And I've been swimming in an outdoor pool. Suck it up, whiners |
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