8 Weeks to IMC- Pinks- Raise Your Glass
So today called for a 4 hour ride with 2 x 15' @ FTP intervals. I turned that into a 90 mile ride (4:41:xx, IF- .860) and did an impromtu FTP test. The result was 302 watts, a 25 watts increase from my test on Tuesday! Not sure if thats possible but if it is, I just earned a significant bump in my power to weight ratio.
And to that I say...."Raise Your Glass...."
So raise your glass if you are wrong
In all the right ways, all my underdogs
We will never be, never be anything but loud
And nitty gritty, dirty little freaks
Won't you come on and come on and
Raise your glass!
Just come on and come on and
Raise your glass!
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Rides this weekend went well, nothing spectacular but I found my whole 5 watt FTP jump hard to hold- did not think 5 watts would be a big deal!! Just tried to hold it the best I could, next weekend will be better I'm sure. Got caught in the rain today, I avoid riding in the rain like the plague, but surprisingly I did not wash away, or fall off the road... good to remember! Because it can happen race day, even in the Okanagan :-). Happy training this week everyone!!
Woo hoo -
@ Steve that is FABULOUS! I'm raising a glass for you right now. Well, okay... it's a Diet Coke but it is raised high. Nice job!!!
@ Becky - Rain, hail, 100 degree heat - we need to be ready for it all!
My week will entail the much anticipated testing and then I'm racing a sprint this Sunday in Spokane. I know it's a total splurge for me to be doing a sprint but I have a spot near and dear to my heart for this race and it's the lone opportunity I have to race with some friends that I started with in the sport. I've also worked my way up to almost DFL to AG wins and this year I get to race in the "elite" (ha!) division. The coolest thing about that is our wave goes off first and I'm looking forward to actually being able to see where I'm at in the race.
Have an amazing week all!!!
@Steve, holy cow batman, maybe i should have retested.....
Long weekend done. Was hoping for a relaxing holiday Monday, nope, sat ride washed out, did sat bike sun and sun bike mon. got it done and actually the extra day off felt good. Hopefully does not interfer with this week too much.
Will do my mile repeats today, bike wed (back to ON time for 3 weeks).
On Thursday we r headed towards Penticton. Will get my long run in running from work to Ferry terminal where we catch ride across the straight and to the mainland. Stay in hotel in Hope BC. Way better getting the 4 hours of ferry pleasure out of the way thursday night so Fri just 4hr drive to Penticton and an afternoon swim in Lake Okanagan.
Will do my sat ride on Richter and rollers then sunday a century ride the Penticton GranFondo.
Have a great week all.
@ Tim- Have fun on that Gran Fondo. I thought about doing that one but decided on the Seattle to Portland instead.
I am going on a 110 mile ride tomorrow up to Mount Rainier from home, 55 miles up hill, the reward is 55 miles down hill on the way home. For all you "Northies" it's our Independence Day so we are off from work.
Tim- I wanted to head to BC for that ride, it looks like a lot of fun, enjoy! Say hi to the 7 *itches for us!!
Jenn- Have a great race, sprints are a lot of fun.
Had a good V02 w/o this morning, legs are still a bit tired from the weekend though! Had a massage to try to see if the calves are contributing to my Plantar Fasciitis... and they were ghood, but my lats and upper back were not- can't get over how much more mobility I have now!! Booked appointments every 2 weeks from now to race day, my treat to myself for working hard. Hoping to get another solid long run of 1 hour in tomorrow... fingers crossed. Good to see everyone hard at it!!
Hola IMC Rock Stars!
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Sunday's ride was the opposite direction to the Point Defiance Park in Tacoma, about 23 miles away. This ride was also bookended with climbs, but had 4 two to three minute 23% climbs in the middle. Nothing like cranking out 500 watts in the middle of a ride to help out the overall IF of a ride.
This weekend starts a Big Bike Week for me that will end with next weekends 300 mile ride from Seattle to Portland and back. Should see close 1200 TSS between yesterday and next Sunday.
Good luck @ ;STP Steve!
Just got back from hot-hot weekend in Penticton.
Temps were just heating up when we arrived Friday. Headed to lake for a swim. Kind of cool for the locals but nice for us who have been in the water since late May. It was choppy and surprisingly few swimmers considering there were several camps on.
Sat I joined a group doing the route. we left spray park just at Skaha beach at 730 am (should have been earlier). I rode casually until Richter (shoulder heading into oliver redone and nice). McLean Creak road continues to get rougher and rougher. Expect a lot of stuff jettisoning from bikes.
Once I got to Richter I said good bye to mates and did my intervals on the climbs thru to out and back. Stopped and had a beer at special needs turnaround as considered going on (as I had done my 4hrs). Yep, called it a day and cheered the others on. Temps were 37-38(98f), little wind and lots of carnage at yellow lake parking lot. we handed out the rest of our water to some folks. I continue to be blown away of the amount of people who continue to do that section in the heat without support. and where there was support (like our group) most bikes got loaded up then and there.
Sunday was the 100mi axel merx gran fondo, was going to be scorchin, start was 7am and the first 3 hours went well, then the climbs and the heat took over. Very well organized, safe, scenic and fun. I was with a group of friends and we stuck together all day. Different people struggled at different times and everyone in our group of 7 finished just fine. I am so glad I rode my wifes' road bike with a tripple.
Highly recommended albeit a little costly.
Steve, there was no construction on road up to yellow lake/twin lakes road. There is a section on the down that needs work but i don't think anything further will be done. I have a friend there and will keep us informed.