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Old 01-10-2013, 08:32 PM   #151
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Re: RustyBrooks abandons LSD

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Was a very nice day so I left work in the middle of the day and went to a local cycling track. Nice place - it's basically a nice windy track about 3 miles long, 2 lanes wide, bikes go in one direction only so there's plenty of room. Well paved.

Was almost broadsided by a deer. He starts running across the road right as I come up to him and passes behind me. That really would not have ended well I think if he hit me. I've been paced by a deer before, running along side me for 1/4 miled until he sprinted ahead and cut across in front of me. They're not real smart.

So this is the first real interval of my 2nd training cycle on this program. Basically 75-90 minutes of EM, with 3x8 minute intervals of SS, with 5 minutes rest between. My SS intervals are around 240 watts now (they were 200 last cycle) and are pretty tough to maintain, not only because they're physically demanding but because it's hard to keep your nerve and keep pedalling around tight curves, etc. Fun though.

Time: 1:20
Distance: 24 mi
Avg Power: N/A
Avg HR: 156
Avg Speed: 18 mph
Hello. Just popped in to say I'm a fellow austinite. I'm assuming this is the veloway. I ride there occasionally. I've encountered a deer there too, but not that close.

One time I was riding there and an in-line skater passed me. He was hauling ass.
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Old 01-10-2013, 08:35 PM   #152
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Re: RustyBrooks abandons LSD

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Hello. Just popped in to say I'm a fellow austinite. I'm assuming this is the veloway. I ride there occasionally. I've encountered a deer there too, but not that close.

One time I was riding there and an in-line skater passed me. He was hauling ass.
Oh, cool. Yeah, this was at the veloway. I don't go there that much because I get a little bored doing laps but it seemed like a good place for intervals - no lights, no traffic, no hills. I work smack in the middle of downtown so rides leaving from my office spend a minimum of 30 minutes dicking around before we get somewhere you can actually ride.

Wonder if we've played together. I don't play that many games here any more - mostly a few home games. But I used to play in a lot of underground games maybe 5 years ago.
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Old 01-10-2013, 08:42 PM   #153
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Re: RustyBrooks abandons LSD

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Oh, cool. Yeah, this was at the veloway. I don't go there that much because I get a little bored doing laps but it seemed like a good place for intervals - no lights, no traffic, no hills. I work smack in the middle of downtown so rides leaving from my office spend a minimum of 30 minutes dicking around before we get somewhere you can actually ride.

Wonder if we've played together. I don't play that many games here any more - mostly a few home games. But I used to play in a lot of underground games maybe 5 years ago.
Nah, I have no idea where to find a game (please don't tempt me) and I suck so I'm not motivated to either.

Yeah, I work downtown too. Used to ride to work but got lazy. Reading this thread has motivated me to start again.

I used to ride on 360 but sheesh. Friend of mine got hit there.
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Old 01-10-2013, 08:44 PM   #154
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Re: RustyBrooks abandons LSD

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Yeah, I work downtown too. Used to ride to work but got lazy. Reading this thread has motivated me to start again.
Nice! I go back and forth on riding to work. It's way safer to ride near where I live. There's obviously a time savings to riding to work, though. The main reason I haven't been doing it is that it's not very predictable and all of my weekday rides have intervals in the middle.
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Old 01-11-2013, 07:46 PM   #155
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Re: RustyBrooks abandons LSD

How's the swimming coming?

Looked at results from last year (http://www.mychiptime.com/searchevent.php?id=6476) and I think my goal is 1:30... that includes starting this year completely untrained but maybe that'll drop considerably as time gets closer. Any idea what kinda time you're lookin at?
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Old 01-11-2013, 07:53 PM   #156
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Re: RustyBrooks abandons LSD

No swimming has happened yet, I know, I need to get on that ****.

1:30 seems like a pretty good time. What's the cycling length, 14 miles? I should be around 45 minutes for that. 30 or a bit under for the run, no idea on the swim, I guess a few minutes for each transition.

Do people run in the same shoes they bike in?
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Old 01-12-2013, 08:41 AM   #157
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Re: RustyBrooks abandons LSD

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Do people run in the same shoes they bike in?
No you have to switch to running shoes. I wouldn't be too keen on running 5k in cycling shoes.

Elastic laces are fantastic but only really neccessary if you're bothered about shaving 30s off your transition.
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Old 01-12-2013, 09:37 AM   #158
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Re: RustyBrooks abandons LSD

Well, I knew no one runs in cycling shoes. But you could bike in running shoes. So how does that work, you leave your running shoes and have to find them when you get off the bike?
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Old 01-12-2013, 10:10 AM   #159
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Re: RustyBrooks abandons LSD

You have your own little area within the transition area - most likely ordered by your racer number. You'll rack your bike up there in the morning before the race, and there'll be a box or a bag to put your stuff in (shoes and anything else you might need) and you leave it all together.
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Old 01-12-2013, 05:04 PM   #160
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Re: RustyBrooks abandons LSD

Kind of a gross day for a ride. Warm (72F) but wet and muddy. Group ride was cancelled this morning because it was raining. I went out after it stopped raining and rode for 2 hours. Basic long slow base miles. Was supposed to keep it between 125 and 200 watts.

Time: 2:06
Distance: 33.7 mi
Avg Power: 168 (188)
Avg HR: 151
Avg Speed: 16.0 mph

Brutal headwind on the way back. It was an out-and-back ride. Going out took 45 minutes (wheeee) and coming back took 1:20 grueling minutes.
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Old 01-12-2013, 06:42 PM   #161
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Re: RustyBrooks abandons LSD

Tomorrow is going to be like 35 degrees in the morning warming up to the mid 40s! Which makes sense since today is room temperature. Windy, too. Should be "fun"

When I first started this someone asked for pics of my bike. I didn't have any at the time. I have a few I took today though.


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Old 01-13-2013, 11:49 AM   #162
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Re: RustyBrooks abandons LSD

God bundled up and left for a ride. Got about 5 miles, said NOPE and turned back home. Wind was so brutal that my eyes were stinging/watering. It was about 38 degrees. It'll probably warm up later but I have to get to the office so I can do some work that needs to be done during australia's morning time.

Edit: LOL I just checked the weather. Wind is currently 21 mph gusting to 29. There's a possibility of snow tonight. That makes sense, it was 73 degrees this time yesterday.
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Old 01-13-2013, 11:51 AM   #163
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Re: RustyBrooks abandons LSD

Pretty much the same as here. It's just started snowing too. Perfect time to get in the pool imo.
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Old 01-13-2013, 11:54 AM   #164
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Re: RustyBrooks abandons LSD

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Pretty much the same as here. It's just started snowing too. Perfect time to get in the pool imo.
Maybe I'll go run, cold doesn't bother me too much there. I don't have access to a pool atm, need to get a gym membership or somerthing, I guess. We do have an (outdoor) community pool, and it's heated, but I think it closes when it gets really cold, plus, you know, just because the water is heated doesn't mean it's going to be a fun time.
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Old 01-13-2013, 11:58 AM   #165
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Re: RustyBrooks abandons LSD

Running is fine in this kinda weather, assuming you've got the right gear (although the wind is never too fun). It's even better if you can get out somewhere a bit scenic.
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Old 01-14-2013, 04:10 PM   #166
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Re: RustyBrooks abandons LSD

This week's schedule:

DayExercise
MonRest Day
Tues75-90 min EM with 3x10min SS (6 min RBI)
WedRest Day
Thurs75-90 min EM with 3x10min SS (6 min RBI)
FriRest Day
SatGroup ride or 90-120 min EM
SunGroup ride or 90-120 min EM

So tomorrow is supposed to be quite cold, today isn't too bad (45 right now). I am going to go do tuesday's ride today, to be proactive a bit. If tomorrow isn't too cold I will make up for sunday's missed ride.

Going to Oklahoma this weekend for the WSOP circuit event so I will probably miss a weekend ride - plan on riding saturday OR sunday morning but probably not both.

These 3x10 SS are going to be interesting. The 8 minute ones were hard enough.
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Old 01-14-2013, 08:16 PM   #167
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Re: RustyBrooks abandons LSD

Did my intervals, they were pretty rough. Could not maintain 240 watts+ on the last interval (came out to low 230s). However, just for the hell of it, on the last lap I blasted up this short steep hill as fast as I possibly could. I applied so much instantaneous power that I popped a wheelie. Was over 1000 watts for a few seconds. Pretty cold - I wore all the layers I have and was still mildly chilly.

Time: 1:25
Distance: 24.0 mi
Avg Power: 184 (207)
Avg HR: 151
Avg Speed: 17.0 mph
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Old 01-16-2013, 11:01 AM   #168
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Re: RustyBrooks abandons LSD

Easing back into weight lifting. Doctor says it's OK but if it hurts again, I need surgery. MRI was OK though, so I'm gtg.

ExerciseReps
HBBS65x5, 85x5, 95x5, 95x5, 95x5
Shoulder Press35x5, 45x5, 55x5, 55x5, 55x5
Deadlift115x5,115x5,115x5
Chin-ups4, 4, 4 (some reps partially assisted)
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Old 01-16-2013, 10:15 PM   #169
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Re: RustyBrooks abandons LSD

Went back to the Veloway again, a nice 3-mile curvy track south of austin. 2 hour low intensity ride.

I did bust my ass up a hill one time though, earning myself a 30-second power of 750 watts, which is pretty ****ing boss, imo.

Signed up to ride the Tour de Rouge, which is a 6-day bike tour from Houston, TX to New Orleans, LA. It's about 550 miles. Never done anything like it before. It's a few weeks after the MS150 (Houston to Austin, 150-200 miles depending) and at the time that I should be at peak performance from this training session.

I've done back-to-back near centuries (like, century one day, 80 miles the next) but never anything with this many miles in a week. I estimate I'll burn something like 12,000-13,000 calories over the week. I plan to eat like a race horse.

Time: 1:57
Distance: 33 mi
Avg Power: 174 (190)
Avg HR: 140
Avg Speed: 16.8 mph
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Old 01-17-2013, 01:12 PM   #170
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Re: RustyBrooks abandons LSD

I rode (sprinted?) 5miles on a stationary bike Tuesday (w/ medium resistance) and then tried to jog 2 miles immediately after. I have a longgggggggggggggg way to go by June New goal: 2 hours. :P
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Old 01-17-2013, 01:24 PM   #171
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Re: RustyBrooks abandons LSD

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Signed up to ride the Tour de Rouge, which is a 6-day bike tour from Houston, TX to New Orleans, LA. It's about 550 miles. Never done anything like it before. It's a few weeks after the MS150 (Houston to Austin, 150-200 miles depending) and at the time that I should be at peak performance from this training session.
Awesome, when is it? Is it ridden as a race, a recreational 'challenge' or a mix of both?

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I rode (sprinted?) 5miles on a stationary bike Tuesday (w/ medium resistance) and then tried to jog 2 miles immediately after. I have a longgggggggggggggg way to go by June New goal: 2 hours. :P
Running off the bike gets easier apparantly but you have to practice it to get your legs used to making the transition.
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Old 01-17-2013, 01:52 PM   #172
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Re: RustyBrooks abandons LSD

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Awesome, when is it? Is it ridden as a race, a recreational 'challenge' or a mix of both?
May 5th-10th. It's recreational, although I do not doubt there will be segments that people race in. I ride 1-2 rec rides a week and at certain points races break out.

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Running off the bike gets easier apparantly but you have to practice it to get your legs used to making the transition.
This, but also, if you have a legit triathalon bike (I do not...) then it usually has you positioned in a way that you don't use the same set of muscles that you run with. It's supposed to help some. People also don't usually ride their hardest on the bike parts.
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Old 01-17-2013, 02:44 PM   #173
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Re: RustyBrooks abandons LSD

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People also don't usually ride their hardest on the bike parts.
I don't exactly anticipate doing anything my hardest, not swimming, not biking, and not running... until maybe the last 100yards as I hold off RustyBrooks trying to pass me at the finish line -- then I'll put on a little sprint.

At my current shape I just assume any 1 of the 3 sections would completely drain my body if I was pushing it.
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Old 01-17-2013, 02:53 PM   #174
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Re: RustyBrooks abandons LSD

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I don't exactly anticipate doing anything my hardest, not swimming, not biking, and not running... until maybe the last 100yards as I hold off RustyBrooks trying to pass me at the finish line -- then I'll put on a little sprint.

At my current shape I just assume any 1 of the 3 sections would completely drain my body if I was pushing it.
Yeah I'm definitely planning on saving some for the finish, since I'm not really sure how much energy I'll have. Really don't want to crash and burn early.
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Old 01-17-2013, 09:53 PM   #175
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Re: RustyBrooks abandons LSD

Back to the veloway to do more Steady State intervals. Still 10 minutes each, 6 minute rest, repeat 3 times. I am aiming more for the 240 watt lower range because damn this **** hard. I'm hitting it though, my intervals were 243 watts, 247 watts and 252 watts.

Oh and the last interval is the highest mostly because I was keeping up with a guy. I don't like getting passed.

Time: 1:22
Distance: 22.2 mi
Avg Power: 189 (212)
Avg HR: 152
Avg Speed: 17.6 mph
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