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#5290625 - 01/07/11 08:38 AM Re: Cyclists that race - training [Re: nato2377]
Cheesegoggles Offline
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Thirty minutes on the rollers last night just to do something. I'm still kind of sick and can't exert myself too much without hacking for an hour afterwards. Hopefully better by next week.
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#5307802 - 01/14/11 02:09 PM Re: Cyclists that race - training [Re: Cheesegoggles]
JT Offline
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The new sufferfest video comes out tomorrow, and since its gonna be well below zero and windy all weekend, I'll get my long weekend ride in down in the basement. Winter race coming up on the 30th. Even though its short race, I'll be riding my 38lb bike and would prefer to finish in the top half at least.

Supposedly the new video has more of a storyline to make it more enjoyable (painful). Its nearly 90 minutes long too!
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#5308492 - 01/14/11 08:03 PM Re: Cyclists that race - training [Re: JT]
nato2377 Offline
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 Originally Posted By: JT
The new sufferfest video comes out tomorrow, and since its gonna be well below zero and windy all weekend, I'll get my long weekend ride in down in the basement. Winter race coming up on the 30th. Even though its short race, I'll be riding my 38lb bike and would prefer to finish in the top half at least.

Supposedly the new video has more of a storyline to make it more enjoyable (painful). Its nearly 90 minutes long too!


i did a sufferfest video last night for the first time. its the one with the downward spiral intervals. really liked the video and that they use actual race footage throughout. TONS better then staring at a bunch of other people on trainers


Edited by nato2377 (01/14/11 08:04 PM)
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#5308595 - 01/14/11 09:38 PM Re: Cyclists that race - training [Re: nato2377]
JT Offline
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 Originally Posted By: nato2377
TONS better then staring at a bunch of other people on trainers


Absolutely. I have the Downward Spiral and Revolver. Revolver is easier since the intervals are all the same length (1:00 fast/1:00 recovery x 15). I think they are so much better than the CTS/Spinergy ones when it comes to enjoyment and the ability/desire to do it over and over. I watched one of the Spinergy vids in spin class and went nuts. So boring!
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#5378483 - 02/16/11 04:36 PM Re: Cyclists that race - training [Re: JT]
nato2377 Offline
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37 miles on monday and 37 more miles today
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#5378520 - 02/16/11 04:52 PM Re: Cyclists that race - training [Re: nato2377]
Cheesegoggles Offline
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I did an hour yesterday split between the trainer and the rollers. Weather is finally breaking so I can get outside - too much ice on the road as of late. Hopefully get some outdoor riding in this weekend.
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#5378548 - 02/16/11 04:57 PM Re: Cyclists that race - training [Re: Cheesegoggles]
Mrs. Ironmom Offline
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Did a an hour recovery ride on the trainer today after a 4 mile run. I'm pleasantly surprised at what little toll the century on saturday took on my body.
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#5390661 - 02/22/11 08:15 PM Re: Cyclists that race - training [Re: Mrs. Ironmom]
nato2377 Offline
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yesterday did 5 minute time trials intervals for an hour...tonight did sufferfest: fight club. 1 lap was 4:00 time trial effot at 7/10 effort + 2:30 of climb at 8/10 effort + 3:00 of rest. did 5 laps of that with 5 minute warm up and cool down. whole thing was littered with surprise attacks. had to increase cadence by 15rpms and give 10/10 effort. was probably over 20 attacks. love these videos though!

Edited by nato2377 (02/22/11 08:16 PM)
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#5391425 - 02/23/11 08:07 AM Re: Cyclists that race - training [Re: nato2377]
Cheesegoggles Offline
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 Originally Posted By: nato2377
yesterday did 5 minute time trials intervals for an hour...tonight did sufferfest: fight club. 1 lap was 4:00 time trial effot at 7/10 effort + 2:30 of climb at 8/10 effort + 3:00 of rest. did 5 laps of that with 5 minute warm up and cool down. whole thing was littered with surprise attacks. had to increase cadence by 15rpms and give 10/10 effort. was probably over 20 attacks. love these videos though!

I've been curious about these and just put a new TV in the pain cave that I can hook the computer up to. Downloading a couple of them right now and will work out to one tonight.

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#5392188 - 02/23/11 12:30 PM Re: Cyclists that race - training [Re: Cheesegoggles]
nato2377 Offline
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 Originally Posted By: CheeseGoggles
 Originally Posted By: nato2377
yesterday did 5 minute time trials intervals for an hour...tonight did sufferfest: fight club. 1 lap was 4:00 time trial effot at 7/10 effort + 2:30 of climb at 8/10 effort + 3:00 of rest. did 5 laps of that with 5 minute warm up and cool down. whole thing was littered with surprise attacks. had to increase cadence by 15rpms and give 10/10 effort. was probably over 20 attacks. love these videos though!

I've been curious about these and just put a new TV in the pain cave that I can hook the computer up to. Downloading a couple of them right now and will work out to one tonight.


imo i think they are awesome. great music that gets you pumped, awesome race footage. like with the attacks last night, we were just cruising in the peloton and then you see a guy lauch off the front. "ATTACK" flashes on on the tv and you jump to catch the guy attacking and as you pedal fast you reel him back in. makes the hour go by so fast and they give you a real good workout. so far i have done fight club, revolver and downward spiral. doing angels later this week. post up what ya think


Edited by nato2377 (02/23/11 12:32 PM)
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#5393723 - 02/23/11 09:04 PM Re: Cyclists that race - training [Re: nato2377]
Cheesegoggles Offline
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I bought Downward Spiral and Fight Club. Downward Spiral did not unzip correctly so I downloaded it again and ran Fight Club for my workout.

Fucking brutal, but awesome at the same time. Definitely a great change of pace from the Spinervals and Carmichael workouts.

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#5395331 - 02/24/11 01:56 PM Re: Cyclists that race - training [Re: Cheesegoggles]
shamrok Offline
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the Angels one is brutal as well - legs are in pain after the second climb usually
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#5407585 - 03/02/11 07:25 AM Re: Cyclists that race - training [Re: shamrok]
Cheesegoggles Offline
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Did Revolver this morning. That one hurt pretty good too, but not as much as Fight Club.

First race is in two and a half weeks and I'm way behind on training. I've been running so cardio-wise I should be ok. Just need to get hard efforts on the bike in. This race is more of a training race. Second weekend of April is an omnium that I really would like to perform respectably in and, if I do alright, consider upgrading to Cat 4.

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#5411833 - 03/03/11 06:23 PM Re: Cyclists that race - training [Re: Cheesegoggles]
nato2377 Offline
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got 28 in on tuesday, 30 in yesterday in 25mph headwinds, averaged 14mph for the first 20 miles, dont think i even broke 30mph down hills lol, and got 12 in today. first race is on march 26th. its a combined cat4/5 road race, 31 miles over rolling terrain. i hope i dont get dropped. all i want to do is finish with the pack

Edited by nato2377 (03/03/11 06:23 PM)
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#5411892 - 03/03/11 07:11 PM Re: Cyclists that race - training [Re: nato2377]
Cheesegoggles Offline
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Just finished 30 minutes on the rollers at a moderate intensity. Tomorrow is going to be a rest day in anticipation of doing something painful on Saturday morning. I'll either do Downward Spiral, which I haven't ridden yet, or do a 2x20 workout.
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#5411893 - 03/03/11 07:13 PM Re: Cyclists that race - training [Re: Cheesegoggles]
nato2377 Offline
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downward spiral wasnt TO bad, but it still sucked lol
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#5415277 - 03/05/11 03:41 PM Re: Cyclists that race - training [Re: nato2377]
nato2377 Offline
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52.1 miles today in 3:05.xx, 17 mph avg. with 20mph winds. again. i need to pick better days to ride. im getting tired of riding in 20+ mph winds lol
http://www.mapmyride.com/routes/view/29166882


Edited by nato2377 (03/05/11 03:48 PM)
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#5434633 - 03/15/11 09:04 AM Re: Cyclists that race - training [Re: nato2377]
Cheesegoggles Offline
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 Originally Posted By: nato2377
downward spiral wasnt TO bad, but it still sucked lol

The long efforts early in each set sucked the most. The short ones were painful, but so brief that they were tolerable. And I probably felt less fatigued the day after Downward Spiral than I did compared to Fight Club.

I've not been training enough, but first race is this weekend. Can't wait. Forecasting perfect weather so far and about 26 registered in the Cat 4-5 field as of today. I suspect there will be a big surge at the beginning by stronger riders to drop the sketchy newbies, so my plan is to line up near the front and hope to hold on until the pace settles down.

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#5435793 - 03/15/11 03:54 PM Re: Cyclists that race - training [Re: Cheesegoggles]
nato2377 Offline
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got 51 miles in on sunday. first race is the 26th. its a grand fondo. 31 miles, combined cat4/5. over 40 registered so far. im ready to get out there!
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#5435869 - 03/15/11 04:28 PM Re: Cyclists that race - training [Re: nato2377]
Cheesegoggles Offline
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 Originally Posted By: nato2377
got 51 miles in on sunday. first race is the 26th. its a grand fondo. 31 miles, combined cat4/5. over 40 registered so far. im ready to get out there!

They have a fondo here in May. Long route is 128 miles with 11,000 feet of climbing. I'm not a climber, so f that. I might do the 26 mile/26,000 foot route but am undecided.

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#5436141 - 03/15/11 07:06 PM Re: Cyclists that race - training [Re: Cheesegoggles]
nato2377 Offline
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sufferfest hunted tonight.

26000ft of climb in 26 miles? holy smokes
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#5436299 - 03/15/11 08:18 PM Re: Cyclists that race - training [Re: nato2377]
Cheesegoggles Offline
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 Originally Posted By: nato2377
sufferfest hunted tonight.

26000ft of climb in 26 miles? holy smokes

Oops

2,600 in 26 miles

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#5438766 - 03/16/11 07:24 PM Re: Cyclists that race - training [Re: Cheesegoggles]
nato2377 Offline
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Teamed up with another local team tonight, about 12 total, and rode a local race course for training. hung with 2 cat 2 guys for about 10 miles then just couldnt keep pace. finished with a 20.9 mph avg for just under 30 miles. heres the garmin link from my teamate.

http://connect.garmin.com/activity/73413381

and by hung, i mean i was about 50-75 yards back lol


Edited by nato2377 (03/16/11 07:25 PM)
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#5444592 - 03/19/11 02:19 PM Re: Cyclists that race - training [Re: nato2377]
nato2377 Offline
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how did the race go cheese?

got 60 miles in today in 3 1/2 hours

185 miles for the week since last sunday


Edited by nato2377 (03/19/11 02:19 PM)
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#5444947 - 03/19/11 07:24 PM Re: Cyclists that race - training [Re: nato2377]
Mrs. Ironmom Offline
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Had a nice 31 mile ride down the coast today. Met the rest of the family down at the beach. Was really nice not having to ride back home into the wind for once. \:D
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#5444968 - 03/19/11 07:45 PM Re: Cyclists that race - training [Re: nato2377]
Cheesegoggles Offline
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 Originally Posted By: nato2377
how did the race go cheese?

Its tomorrow morning. If I said Saturday somewhere I misspoke.

Got out for an easy ride today - only my second outdoor ride this year due to weather and schedule and daylight and, ok, that's enough excuses.

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#5445060 - 03/19/11 08:47 PM Re: Cyclists that race - training [Re: Cheesegoggles]
nato2377 Offline
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Wasn't sure what day it was so I just took a shot it was today Haha
Good luck!
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#5445974 - 03/20/11 02:56 PM Re: Cyclists that race - training [Re: nato2377]
Cheesegoggles Offline
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Short story: I didn't crash and I got a good workout. That's about all there is good to say about that

Full report: I lined up in a field of 75 riders for the Cat 4/5 race in a local park. I'm a Cat 5 still after racing for a few months last year. With the field that large I wanted to grab a spot as close to the front as possible and stay near the front for as long as I could - plan wasn't really to attack but rather let the pack swallow us up later. In a field this large it would be too easy to grab the wrong wheel if I line up farther back and end up drifting back because the people I'm surrounded by aren't strong enough to hang on. I also hadn't pre-rode the course so I thought a lap at the front, even if I worked a little harder, would help me scope out any spots to be careful of.

I line up in the very front. Its a mile long course. Race is 25 minutes plus three laps. They send us off and about eight of us take off as fast as we can. I observe some sketchy pavement and small pothole on a small bridge after the first turn, and more sketchy pavement and a sewer grate on the inside of the second turn. The turns themselves were generally pretty wide and not too technical.

The pack catches us as we round the last turn. In the pack, I'm a little harder on the brakes than I should be as we hit those first two turns and try to satisfy myself that I'm picking the right lines. As an aside, hitting some bad pavement last year put me in the ER and I hadn't raced on the road since, so I don't think I'm totally comfortable yet.

Third lap, I've drifted a little farther back and find myself doing the same thing through those first two turns - brake a little extra to open up some space and see the line I want to take. Except this time it puts me a little farther back and by the end of the third lap I'm falling off the back. Pretty pissed at myself for this.

I ride the rest of the race pacelining with a few others who were off the back. I avoided getting lapped and definitely passed a few lapped riders. Last year I would have been bringing up the rear, so I'm starting out the spring in better shape than I did before.

I'm going to withhold final judgment until I see the final results and who the leaders were. If a bunch of strong Cat 4 guys were the one's driving the pace in the pack then I won't feel as bad about my result.

My biggest weakness last year was wide open, flat, non-technical courses - the kind that favor the rider that can just drill it for forty minutes without ever slowing down. This was one of those courses and I'm still going to struggle with those. I'm going to focus on threshold work and trying to improve my sustainable power.

No races the next two weekends due to vacation, then an omnium on April 6 - time trial and crit on Saturday, road race on Sunday. I have not done this crit before, but watched it last year and its stupid hard. Nine laps of 40 mph descent followed by hard climb. Here's a Garmin link for last year's race: http://connect.garmin.com/activity/30845145

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#5448254 - 03/21/11 06:09 PM Re: Cyclists that race - training [Re: Cheesegoggles]
Cheesegoggles Offline
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Leading the pain train as me and my little paceline try to catch the field again.


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#5448473 - 03/21/11 08:09 PM Re: Cyclists that race - training [Re: Cheesegoggles]
nato2377 Offline
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nice! doesnt sound like it went to bad for the first outing of the year
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#5448761 - 03/21/11 10:45 PM Re: Cyclists that race - training [Re: nato2377]
Mrs. Ironmom Offline
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Registered: 03/12/01
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Next time smile for the camera!

Nice job though man.

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#5450603 - 03/22/11 06:23 PM Re: Cyclists that race - training [Re: Mrs. Ironmom]
nato2377 Offline
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looks like you are in the lead to me! \:D
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#5450873 - 03/22/11 08:40 PM Re: Cyclists that race - training [Re: nato2377]
nato2377 Offline
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37 miles in 2 hours tonight
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#5459592 - 03/26/11 12:37 PM Re: Cyclists that race - training [Re: nato2377]
nato2377 Offline
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had that gran fondo today, 31 miles. finished 2nd. was kinda windy and the race was slower then i expected, only like a 18mph average. had an uphill finish with a kicker at the top. was in the lead group of 8 on the last lap, sat in the back and didnt do much work. coming onto the uphill home straight i worked my way up to 5th-ish and then the front guys took off. i passed two pretty quick and the guy in 2nd got over the kicker then sat down, so i just buried my head and passed him about 30 yards from the line. 1st place had 1-2 seconds on me. was happy with how i did for my first race. i sat around the front, pulled every once in a while, but tried to just sit in and not spend all my energy. i did drop my chain on a climb, had to swing back down the hill a bit to get it back on, then bridge the gap back to the pack. that was fun and my noob moment of the day lol

Edited by nato2377 (03/26/11 12:38 PM)
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#5460459 - 03/27/11 09:30 AM Re: Cyclists that race - training [Re: nato2377]
Cheesegoggles Offline
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That's awesome for your first race.

I do this because its fun, but I'll never win anything lol. I found my way into the top 5 of some training crits last year, but am still struggling in the real crits with mixed 4 and 5 fields. And I can't climb for shit, so road races probably won't ever be my thing.

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