I ended up going out for another big gear push - I need to put the 16t cog back on but didnt think about it today. So, into the wind I go. I did a double tap of super prime and then headed west on Fernbrook and that sucked. went to Territorial and out towards Fletcher a bit - realized my time was short - headed back to the park and ran into Cowan, Thomas leaving from skiing...through the park - 109th - to the shop and then around Champlin etc ( like the Local but not the Local ) and headed home into the wind. Again - based on hours but wow - it hurts with that gear...I should rename the bike - Threshold or Threshold discomfort or Painful....came home and cleaned up.
ahhh - well...watch out for the black ice - i dug hard twice today on that stuff...bruises and humbled pride.
enjoy the day.....
ac
8 comments:
It sound like you have training and riding down more correctly then most of the MN bloggers. Last year I spun easy all spring and it left me with no sustainable power and no speed. I wont F up like that again.
Base Miles Training is supposed to train the max watts you can sustain for a 1-hour TT or a 40k TT, which is called Funtional Threshold Power. (FTP) along with tempo work at 77-90% of FTP; this is what base miles are supposed to be. Its what people like Greg LeMond, Andrew Coggan, Dr. Allen Lim preach. These are the people "in the know" about endurance training. Many are ignorant to what FTP means, its you max 60-minute TT wattage.
Do not listen to Chris Carmichael's preaching of easy riding 30 hours a week, that wont do shit for anyone except destroy VO2 max and suck away sustainable power like a giant leech. It will also lower your testosterone levels and make you feel like goat shit. Not only that, 5 hour rides waste time.
You should do hard Tempo rides for 2 hours, and 90 minute rides doing Funtional Threshold Power 20 minute intervals with 5 minute recover in between.
3*20 at 95-100% FTP is a tough but effective workout. Make sure you warm up for a good 15 minutes before you start to crank them out though....
Also, 2-3 hour non-stop tempo rides at 77-90% FTP power are extremely effective builders. Do 2 tempo rides and one FTP ride each week. Break them up with 2 recovery days of 30 minute rides going VERY, VERY easy. Throw in a 3 hour group ride that goes along at a high pace.
We'll see how I do this spring but I think building sustainable power and VO2 max; focusing on this is the most effective riding possible.
ride your bike when you can...
What does goat shit feel like? Just asking........ :)
HA! Erik, have you heard the proverb that says the more you know about something the more annoying you are to other people?
i love all of you....
the more i do it , the less i know
why; because i try everything and nothing seems to work, so i recomend you to do, what you enjoy doing, and go from that
jajajaja
jorge
who wins a 100 mile race?
maybe the guy who corsses the line before the others.
maybe
I have to agree on both sides of the story - there are two different approaches here. 1. If I were to go out and play to enjoy it and stay fit and such - I will ride to what my body says...my levels will increase - my joy will be had and all is good 2. if I am going to ride [race] to win or partake in an epic...like RAAM for me....then I must take the approach of "climbing and manipulating" and really prepare now for massive effort/ease of effort down the road. I get it - understand both sides. I noticed today and yesterday that my ability to hold a hard effort - moreso yesterday - was getting easier - so i have to bump up the gear. Today was riding on snowmobile trails with Jay on a ss and had to hammer the hills to get up them - and they felt good. so the hard effort training pays off and will more as the year goes on - thank you C and M for the advice...and thank you Jorge for reminding me that it is important to enjoy the ride with friends...and if I can dish out some goat $hit on RAAM and make other teams think..."whoa -who was that?" then..that is icing on the cake.
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