Gray Guys/Girls Master's Focus Triathlon Mentor Group--Now Open (Page 15)

Today I rode my bike outdoors for the second time (Tuesday was the first).  It was a beautiful day but with a strong north wind.  I started out riding out of town to the south and pushed by the wind.  It was awesome riding south at 30 plus Km/hr.  My goal was to warm-up then at a relatively flat section I was going to do a 15 minute Tempo ride in Zn 3 at 95 to 100 rpm and in aero position.

So, when I turned around the wind was in my face (as expected) but it was like hitting a wall.  I fiddled with my gears and got my cadence up to 95 rpm and I got down on my aero bars and I was shocked to find myself accelerating into the wind.  It was a great ride.  Now I'm looking forward to doing it again to see if I can do it again.  Usually headwinds wipe me out but today felt really good.  The only (big!!) negative was a bit of wobbly-ness on the aero bars which is not good when little old ladies are rocketing past you.

Tomorrow I am at the pool early for an hour swim and I want to swim as many intervals as I can squeeze into the one hour time frame.  I would really like to finish 2500m.

Hey Everyone!

Well, it's official, or will be tonight - Spring is here!

I have seen where a couple of  you are able to ride outside.  Looking at Weather Channel it looks like the worst of the snow and other yucky weather is moving on.  That means it's time, or almost time to leave the trainer and dreadmill behind and move outdoors.  I'm doing a group ride in a couple hours from Solano Beach, near San Diego, up along the coast to Oceanside and back - going to be something like 60 miles total.  I know, tough job - but somebody has to do it, right?

What does everyone else have on tap?  Anyone racing?

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Love the photo Scott.  For your 60 mile ride do you stop at regular intervals/ specified duration or just as needed?

Thursday evening I felt pretty good and was looking forward to Friday's workouts.  Then through the night my throat seized up and it was very painful to swallow.  Plus other symptoms.  So I missed yesterday and today plus I'm not sure how long it will take to get back to work.

I've pretty much been languishing - sleeping, resting and hydrating.  Next weekend I have a 4 day cycling camp and I'm worried I won't be ready to participate.

Last time I got sick like this I went back to the pool too soon and wound up needing another 3 weeks to get back to normal.  

Just now I have a headache but my throat is not too bad.  But(!!!) I'm watching a movie, "Run Fatboy Run".  It's a guilty pleasure but I kind of like it.

AK Dave - My rides outdoors are at 9degC/ 48degF or warmer - in sunshine and at the warmest part of the day (about 1:00pm).  I also need my regular gear plus tights for my legs and a skull cap (to wear under my helmet).  I also need a couple t-shirts (at least one is longsleeved) under a light jacket, a full fingered pair of gloves and "booties".  Anything less and I'd be freezing before I got out of town (about 2km).  I could probably ride a few degrees cooler if there is a minimal breeze.  So what temps are you enjoying now?

AK Dave - My rides outdoors are at 9degC/ 48degF or warmer - in sunshine and at the warmest part of the day (about 1:00pm).  I also need my regular gear plus tights for my legs and a skull cap (to wear under my helmet).  I also need a couple t-shirts (at least one is longsleeved) under a light jacket, a full fingered pair of gloves and "booties".  Anything less and I'd be freezing before I got out of town (about 2km).  I could probably ride a few degrees cooler if there is a minimal breeze.  So what temps are you enjoying now?

Temps around Raleigh, NC were very nice this past week ... lo-hi 70's, and the forecast is for more of this next week. I got in one outside ride last week.  I'm trying to structure my training around intervals and doing the intervals is really hard for me to do once on the road.  So, I did an easier recovery ride on Wednesday for an hour. 

George, thanks for the reminder about riding into the wind and being in the 'drops'.  I don't have tri bars, but can definitely help lower resistance simply with riding in the drops.  And yes ... I'm a bit wobbly in the drops too. 

Scott ... nice pic of the coast and the warmth.  Wish we had the bike lanes like shown there too.

My weekend was structured around a 2' deep trench, crawling under my house, electrical cable and water piping for my barn, and I dearly hope to finish and get the 'cert of occupancy' by next weekend.

Ciao - Dorm

DA - Like Deb ... I love the pics showing the extremes.  We ski up in Whitefish, Montana from time to time, and when the sky is clear ... the blue sky and views are simply awe inspiring.  Thanks for the pics and I love the crispness of a cold, clear day.  But Dude ... that is cold - really cold!!

Hi's in the lo-mid 70's here this week so I'll be able to get outside for running and biking.  Today and tomorrow will be structured torture on the trainer. 

Wanted to share some comments from an interesting discussion with a young cyclist who's finished high (5th last year 100 mile) in the below race the last few years. I've signed up for the race this year, and shared my concern about not getting enough longer distance rides to prep for the race - especially the last climb.  In discussing this with Jared, he mentioned he's in the same boat too, but that what really prepares him for the race is not so much the long outdoor rides, but all the time and sweat consistently spent on the trainer; consistently doing the hi-intensity intervals; the drills, recovery rides and such.  I guess I'd sub-consciously felt given the boredom of trainer rides - outdoor rides were really where the benefit occurs.  While it seems in fact (per Jared) with trainer rides - this is where the best work occurs, where climbing strength is built and ultimately we get to see the results.  I think this is more for my benefit, because I think the group appreciates the value of trainer rides - but still thought I'd share with the group.  That stated ... I'm off to the gym to do some interval training. 

Mountains of Misery

Ciao - Dorm

Hey George,

Just before the power plant (the smoke stack in the picture) there is a park with public restrooms, water, etc.  We stop there, make a pit stop, get everyone grouped back together and make the ride back.  We try not to drop anyone, in fact, we always have a couple volunteers that will drop back if someone drops off the back so we don't have anyone riding alone.  We are a "fun" group, not a "kill ourselves with the pace" group.

Hey Deb,

Careful now!  Next thing you know you're going to be doing real kick intervals with an actual send-off and everything!!!

Hey Dorm,

x3 on getting a set of aerobars.  One caveat however.  If/when you put aerobars on, yes even clip-ons, you will want to get a bike fit.  Your position in aero is going to be substantially different (at least it should be).  If you aren't fit properly one of two things will happen:  Either you won't be able to generate the same power you can in road position or you won't be able to remain down in aero very long -- either way,  you would be slower than you could be with a proper fit.  A professional fitting is worth every penny it costs.

Hey Dave,

Maybe I shouldn't tell you this, the extended hell of sweet spot intervals is just a warm-up for the fun of over/under intervals, threshold intervals, or VO2 MAX intervals when you will be thinking to yourself that surely agony must end at some point!  

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Hey Dorm,

When you think about this, it makes perfect sense.  You simply can't recreate intervals outdoors with the same precision you can indoors on the trainer.  Especially if you are using Trainer Road or something similar.  Plus, when you are on the trainer and have a very structured, difficult ride, you can put your head down and push through the workout without concern over traffic, hills, wind, handling your bike, etc.  The big FTP gains, the muscular endurance gains, the lactate threshold gains, the VO2 MAX gains - those all will come from the trainer.  Riding outdoors on the other hand is a great time to focus on bike handling skills, mastering race pace riding, and building your aerobic base.

You can get all the gains riding outdoors, but you get more bang for your buck mixing the trainer with outdoor rides.

Thanks Deb and Scott.  I did 6x4 intervals yesterday and it was tough!  Somewhere in the pain, it occurred to me that with the trainer - you never get to coast.  You might slow your pedal stroke a bit, but with zero speed, my Garmin pauses.  My point is simply that trainer work is all work - no breaks.  If you're on the road you can at least coast downhill to catch your breath or tuck in behind someone and catch a break every 3rd or 4th stroke.

I'm certainly not poo-fooing road riding at all ... we live for warm weather and long outdoor rides.  It's just that I'd never appreciated the beneficial extent of trainer work until my talk with Jared.  So ... that stated, I'm headed to the gym for some more intervals.

Ciao - Dorm

Same here.  I love being able to ride outside in the fresh air and sunshine, but since I usually stick to paths and parks (MUP's mostly), they're slower, easier rides.  Have to watch out for the walkers/runners/roller-bladers/dog walkers/etc.  I am going to start doing some group rides with the tri club on Saturday mornings though - those will be on regular roads and hopefully be a harder workout.  

Any interesting plans for the Easter weekend?  I'm volunteering at a 5k Saturday morning and going to try to get a trail run in on Sunday morning before we head to my parents' house for dinner. 

Janet