Long Bike Thread for Week of April 22 - Share Your Workout!

Brenda Ross

Folks, we are making an effort to rekindle the awesome vibes of the OutSeason that are present in the weekly workout threads.  Even though most of us have moved on to training for races, we are all still doing similar workouts.  This is just a test; we'll post these for a few weeks to see if they catch on. If you have any further suggestions or ideas about this please feel free to reply below or email us over here: support@endurancenation.zendesk.com

Thanks and have a great week!

Brenda

Your EN Race Director

zwuba

Ok looks like I've the honor of bringing the first ride in here
Due to a business travel to CA next week I decided to squeeze in my 5-day-BBW starting today.

Today was planned to be an easy ride for 100-110km. Weather conditions were ok - no sun but no rain and not too much wind.
Did a total of 106km in 3:21:03 @ AvgPower 206W (IF 0.682). VI of 1.06 seems also very nice as I rode up more than 1260m
Total TSS 154 for today really feels some sort of "easy" but makes me afraid of the next 2 days each having a planned TSS 220+ ...

http://www.trainingpeaks.com/av/54U6BCD25XZFGVN72BIJBM4DVM

morpheus

~ 3 hrs of rolling hills, with 40' of FTP work (15',10',15') and 6' of VO2 work.

followed by a 20' brick run with the first mile @z3 effort.

great workout in the pouring rain, when all the buddies bailed.

Keep your eye on the target!

zwuba

Ok it's me again - Day 2 of my BBW

Today was planned to be a big ride for 140km. Weather conditions were ok - no sun but no rain and not too much wind.
Did a total of 140km in 4:11 (moving time) @ AvgPower 215W (NP232) / IF 0.724 / VI of 1.08
Total TSS 219 for today - now get feets up and recover hard

http://www.trainingpeaks.com/av/EG6I5YZABNKEWAXU2C2V5JNPAA

Satish Punna

I did my 2hr ABP ride outside today.  New saddle (cobb V-flow plus) and new rear cassette (28/11).  Went pretty well, I think the saddle will work out.  I was a bit nervous as I installed it myself and also made some adjustments to my aero bars, but I think I got everything right and pretty close to dialed in comfort wise.  Didn't push for IF80-85 as legs were tired from yesterday's long trainer session.  Just tried to spend as much time in aero as possible and keep VI down.  As per someone's suggestion on a recent forum post I turned on auto lap every 8k and used 3s power, avg power/lap, and NP/ lap as the main screen fields on my Garmin and that helped keep the power steady.  

Total 2hr14, 65k, IF .75, VI 1.08 (still not great but working on it).

Kirsten Surprenant

Did yesterday's long bike today after getting a frantic phone call from my 72 year old Mom that my Dad had fallen out of their sailboat on to the ground while it was up on dryland stands at the yacht club. After a 3hour drive to the ER I found out that he has a fractured pelvis.

I hung out at the hospital for awhile and then did the 3 hour drive home. We aren't sure of prognosis yet - might be rehab or might be surgery and then rehab. Hopefully, we'll find out tomorrow. This all meant no ride for me.

Today: First long ride outside! It is a beautiful day.  41.9 miles took me 3 hours with 3 quick stops and a number of rolling and short steep hills. Avg speed 14.4. Not great - not my worst either. Should have remembered the sunscreen - now my arms are very pink.

 

 

rlh2000

Hit the road with 65 miles today! First ride outside so that might've been a bit much, but there was a supported ride around here so I took advantage of it. Disappointed in my average speed, but happy that I had the endurance. But I have to say, at mile 56, the thought that I'll have to do twice that in IMWI was kinda scary...

Joe Matchette

I broke up my long ride today -- first part was indoors, and then finished up out.

About an hour and a half, or so, after my run was done, I got on the bike.
First part indoors: 2x20 @ FTP, then 10min of VO2 work (note, doing this the day after you race a 5k hurts. Just sayin'....it was ugly. Especially the 2nd 20')
Second part outdoors: 45 minutes on a loop around the area. I hammered the hills as best I could (which wasn't much by this time...), and then tried to stay at .8ish for the rest. My power faded for the second half of the ride, but it felt really good to just go out and ride!!

Steve West

Big ride down at Acadia National Park today. Started with 41' climb @ 4% for a total of 1557' in 7 miles. Followed by 2 laps on the loop road. By the last half hour I was struggling to hold my IF at 0.75.

Totals for the day: 51.7 miles, 4654', 3:25 in the saddle and I am beat....

Weather was impeccable - upper 50's, low humidity, clear blue sky, amazing views of the Maine coast and ocean. But the best part of today's ride has to do with the sequester - Acadia has had to delay the opening of the Loop Road, including the Cadillac Mt road to motorized traffic until mid May. Meaning 'bikes rule'! No cars, no trucks - only bicycles and foot traffic!

Linda Johnson

I entered the bike relay this weekend with over 80 miles of climbing hills and battling head and side winds. It was done in stages with 26 miles, then followed by a 5k run then to do 8 miles of climbing going only 7- 11 miles uphill all the way. Sunday's bike stage was 46 miles. Good to have the cold river to soak in after each stage, and good practice in aero bars through windy roads. I do have a rule about not being in aero going down hill at 40 mph. Great weekend riding in sunny Maupin, Oregon!