Trainer Road Spring Challenge (Page 7)

Are you feeling any better today?

I just finished Downward Spiral.  I was supposed to do a small brick run after.... yeah that didn't happen.  My legs are so wobbly i'd probably fall down on my face!  Seriously, i'm shaking here.  I guess that means I gave it my all, eh?

http://www.trainerroad.com/cycling/rides/54079 

My legs have finally made it back to trashed. Maybe I can start running again tomorrow. Not sure. I will be on the bike tonight, but I doubt that will be anything crazy. Maybe Guyat. I spun for an hour Tuesday just to get some blood flowing. That was a pretty big mistake. Not injured, but not being able to walk for three days is not cool.

How's your hand?

My hand is getting better, I can move my pinky more and do the Spock sign now   but it is still weak.  I still can't grip at 100% and swimming is difficult as I can't catch the water very well.  I think my ulnar nerve is just inflammed and it will be ok after a few more days.

Guyat is a good sweet spot ride.  Enjoy it!  I gotta pick an endurance or SS ride for tonight as well...

i am still here, just not a lot of trainer rides. I was in Florida for the last week, got home to CT today and 70 degree and sunny weather, so i rode outside.

looks like a lot of rain this coming week, so i should get on the trainer a time or two.

I am still around and riding quite a bit still indoors.  The workouts by Jorge are all really good workouts.  Crag, Palmer, Guyat & Pyramidal are all staples in my workout arsenal.  I have been adding a 15 or 30 minute warmup to those though to get ready for the work ahead.  I am really glad that TR added those warm up specific rides.

This week I will be riding alot.  3 week build to my HIM and looking forward to it.

What are those warm up rides?

3 weeks to my first century. Got 50 miles in yesterday. Felt good, but I don't think I'm in great shape for a century. No big deal. I am most definitely in the best shape I have ever been for this ride this time of year. I always say I'm going to get out and ride early, but never do. So now it is just a matter of getting longer rides in.

I was a little bummed though... out on the plains yesterday, a guy rode me down and blew by me on a really nice tri bike. I have not even put the clip-ons back on yet... I started to get on it to keep up, but quickly realized it was pointless. Still more work to do...

They will be on the first page under the Workout tab since they just created them.  They range from 15-30 minutes.  Rodgers, Davis, Clyde & Laurel are the names.

Yeah I ride early in the morning...basically roll out of bed and go down to the trainer.  So for some of those workouts that 'jump right in' I like to get my HR and body warmed up...and they are pretty good...

SO BUMMED! So I was all stoked after getting over last week. I was going to do the 6x4 for the first time with my new FTP (which I had been doing it at) then I was going to tack on a "one Long Scream" again.... all set to go... TR no workie. Rebooted the lap top, reinstalled TR... nothing. I open the program, but then no workout would "open". It would show it in the menu bar, but nothing would open.

I was torqued, I was going to do a Sufferfest, but then realized I would have to do the "old fashioned low tech" way with RPE. Threw on the jersey, hit the road. I decided to do a hard ride in the city. Sprints. Every time I slowed down or had to stop it was a sprint, and above my HRFT for the ride. Well that was cool... made it all the way to work and back in 1:06... it used to take me an hour to get home. 25 sprints. Awesome weather, great ride... now I just have to figure out what is wrong with my TR.

Argh!!  Well that both sucks and it good because you still got an awesome workout in, OUTSIDE!  Its so hard for me to focus on any kind of interval training outside, which is why I love TR so much because it forces me to focus.

I did an easier tempo workout last night, Hitchcock I think it was called.  I was going to do a sweet spot or FTP workout but I had forgotten to take my running shoes with me to work earlier in the day, and had to do my 8 mile run at night just before my bike workout.  So I took it down a notch.  I'll fix that on Thursday and get a good 2x20 in.  Maybe another HHNF at the new FTP?  Or I could attempt to complete Local Hero this time and hope I don't have any GI issues on the trainer like the last time...

Ya, I would have been down for HHNF.

Me too on the focusing. The sprints were good and I usually don't, but it was fun hammering. But when it was just ride time, I found it hard to stay concentrated to keep myself at threshhold. It "seemed" much harder to be at FTP on the road than on the trainer. I wasn't going by speed or gear, just HR.

But ya, the trainer defintily has it's place. The long stuff sucks, but really easy to get a hard workout in.

Just took advantage of the USAC member benefit deal.  They are giving away an Endurance film cycling workout "rides-Southern California" which TR seems to have a workout for (as per Nates Facebook post), and they will sell you another video for half off.  So for 21.99 including shipping, i get two workouts (which is about the same as Sufferfest), the second i ordered was a NY based one, Bear Mountain, which are roads i drive all the time, so i am looking forward to riding them virtually, then riding them in real life.  I do not know why i have not gotten over to ride them yet, but now it will give me a reason.

just wanted to stay active in the thread, i am not getting on the trainer much, but want to keep in touch so when we re-do this in the fall/winter we all know who each other are...and then the bets can ensue!!!!  LOL

Nate helped with the problem... FTHR was at zero and messes things up.

Did 6x4s (Crag) with the new FTP... uh wow. That hurt. I've been working 6x10s for the last 6 weeks, but I'm off for the next 3 day... hitting 50 miles tomorrow... maybe 60-70 Sunday. Probably won't be hitting it too hard tomorrow, and long run is on Sunday. That should be fun.

I did Local Hero tonight, got to finish it this time.  no running off the bike to the bathroom (yea!)

Something was wrong with my Garmin Sensor or my KK trainer though.  Was getting REALLY weird numbers.  Speed kept going way up by like 10-15 mph then coming back down, and the power was doing the same thing.  I guess because the virtual power from the KK trainer is based on speed and cadence?

So I broke every career record I had because of bad data.  On the last spring with Cippolini it said I pulled something like 1900 watts!  Now I was in 50/11 and was really pushing hard those last 15 seconds, but i'm pretty sure there's something wrong there.

Check out the data file:  http://www.trainerroad.com/cycling/rides/55887  

All the weird spikes (before the last sprints) were the speed/power randomly going up and down.

the bike just felt weird on the trainer.  My spin wasn't even like normal, it felt like something was rubbing.  I took it off but havent had a chance to look at it.... maybe the wheel was misaligned due to the horizontal dropouts of the P1?  I dunno... its late and i have no idea what I'm talking about.  G'night!

Hell Hath No Fury Last night, i turned the FTP dpwn from 336 to 250 and it made for a great tempo sweetspot ride.  I still had to do work, but i kept the HR low.  Of course when your FTP is set much lower than it actually is, you generate a high TSS and IF, because it is really really hard to pedal at 125w for the recoveries and are usually a bit higher than some of the lower power requirements.

all in all it was a good workout, and i was still sweating!!

Nate said that could happen if your magnet touches the speed/cadence sensor, i would check alignment of the sensor and magnet, it it's all good, CONGRATS that is some monster sprint power!!!

if you find an issue with the bike and equipment and do not want to record the records, there is an exclude from PR button on the TR webpage when you click on career, go to that ride, go to the bests tab and look on the lower right side.

thanks, I'll go check both of those things out!  I'll definitely exclude the PRs, none of them can be right!

Nice work!

I had a fun century ride yesterday.  4,212 ft of climbing and lots of wind.  Luckily it was a semi-warm and not hot day in south texas!

Do you do one every week?

I just did two 50s with lots of wind the last few days. 130 miles this week. On pace for my first one. I wanted to be at 120-150 mpw. I'll be fine for The one in June, still lots of miles before my two big ones. I will definitely be good for my HIMs.

I got a new seat.. ti sucks as bad as the last one... that really needs to improve.

Nah, just had a busy month with two Tour de Cure charity rides within 2 weeks of one another.  I don't have another one until July, so back to normal rides for awhile.