glad the road will be smooth(er).....but... 70-degree weather and back to the trainer during the week? $*%&#*

manhattan bridge "repeats" anyone?

FWIW today was one of those training days that (to me) are better than winning a race.
I saw my workout and thought "no fucking way" six sets of 8 minutes at 95-100% FTP with only two minutes rest between.
My legs felt heavy walking home, and it was a bit too chilly out when I hit the road.
Warmup wasn't much better but I just told myself to take it 1 interval at a time, and within each I broke it down into two minute chunks.

Two minutes... Two more and you are halfway there buddy...ok, two more and then you only have two to go. Last two... Done!

And so it went - right to the finish. I hit all my targets and actually sat up, arms in the air at the end. Small victories, but they add up to a lot (for me)

Peace out.

Nice work Jules.
lets see - 48min of threshold. Ouch. But wait, you're used to 2x20,10. So instead you did 48 min of work with 14 min of rest versus 40 min with 10. Next time go harder!

JK.

ER

2x20,10 for me - 320w, 318w.

The road was fine as of 7pm.

@ Eric: thanks. I don't do a lot of 2x20's but I think (If my math is right I did 48 minutes at 312 with 12 minutes of rest) I went about as hard as I could and keep enough in the tank to do the next one.

Last one was definitely a challenge, but HR was nice and low which I think is a good sign.

In other news I saw some jackass salmoning down the uphill on a longboard carrying AN INFANT. In retrospect I should have stopped and called the police. Not sure what to do about tomorrow's morning ride given the uncertain state of the road.

WHAT? longboard with an infant?
Unreal.

This is more like it: http://www.superkimagery.com/blog/wp-content/uploads/2011/08/Baby-on-Longboard.jpg

Went in with Jeff and Alyosha and did my first 2x20 ever.
The first 20 minutes I aimed too low so found myself playing catchup for 10 minutes at the end. The second 20 minutes I also paced badly, this time the other way getting a bit too excited up the "hills".
Still, the results were surprisingly identical in average watts per 20 minutes with only the normalized power higher in the second as the last minute or so I tried to go harder.

So a question.

I kind of knew I was a spinner on the cadence front but my first 20 mins were at an average of 104rpm, the second 20 minutes at 106 rpm. Does that sound absurdly high to anyone?
The power was around or a bit lower than where I expected but next time I'm going to try and stick to an average of 95rpm and go more measured/harder and see what happens.

Ummm that's high. See what happens on the 95 range. But if your natural cadence is high, so be it.

Ashley definitely spins. I was instructed by my coach to spin for this workout, and I did my best to do so, but Ashley was spinning faster. He was also riding faster in general. I will happily hide behind my "prescribed power ranges" to explain that phenomenon.

Pavement update - As of this morning they had ground and scarified the asphalt from the bottom of the downhill (just past the single lane area) to just past the section of really bad pavement. So maybe 75 meters or so. I decided to do hill repeats and avoid that area but it's rideable (slowly).

I assume their plan is to pave this section and grind out another section tonight and likewise for the next few nights, taking care of the worst areas.

Jim: how bad is it? Can it be ridden on a road bike? I have some 15 minute tempos tonight; wondering if I'm going to get destroyed trying to ride up a "cliff" where the pavement ends/begins.
j

It wasn't that bad. I did it in the dark and while I rode slow it wasn't too nerve wracking. And there didn't seem to be much of a lip at the end.

Also, it's a pretty short distance. I imagine you could ride over it at a somewhat cautious pace and not ruin your workout.

Check it out on your warm up lap and I think you could probably figure out the best line through.

I rode it this morning as well, retrieving a bike from my friend: it is ridable at high speeds on the left shoulder, no noticeable lips...you should be alright Jules. And like Jim said, they might have finished paving this section by this evening to uncover another section tomorrow night.

thanks for the recon guys!

How are you all getting 10 min intervals done in the park?

I'm trying to stay close to 25mph down the hill, given all the *recent events*. But it means I really can't get more than a 7-8 min work interval without flying down the hill.

I don't know, maybe I'm being too cautious....?

I fly down the hill when it's relatively clear (as it often is after dark). Otherwise I sit upright to catch plenty of wind and I ride the brakes.

i'm headed out now for an hour or so
30 minutes at threshold, the 5 all out
all are welcome to join

Im gonna do an hr in Central park tonight around 6pm.

@mitch
I just keep my eyes open for blue lights and slow if necessary. Otherwise its more wind and going fast.

Second the idea of sitting up a bit and riding the brakes

FYI heads up there is a new (not seen before) scraggly looking dude on an electric bike riding backwards with no lights trying to kill people while looking suave.

Also, I saw Eric's twin brother riding a white Canyon... briefly before he sprinted off on a horizon-smashing interval.

^ a keith sighting?

Talked to the paving people last nite...they should be finished milling the surface today...going all the way past the lake.

If weather is good, they're putting down asphalt Mon nite.

So things back to normal (actually better than normal) by Tues?

Anyone know if they are actually filling in the hole on the downhill?
I know the surface is pretty bad later on but that hole, with the speeds on the downhill, is dodgy.

The roadwork is only on the portion of the road after the downhill, after the bend.

Jeff and I going for 2x20mns in the park in 15mins.

Ragot has a twin? The mind reels....

Any updates on the resurfacing?

The hole on the decent?

The hole on the descent is still there.

They seem to be about 200 yards away from finished grinding away the old surface.

I did 2x20 threshold tonight and shook myself silly riding across the rough road. The wind was crazy and temperatures felt like the dropped 20 degrees in the course of the workout. BRRRRRR>

tempo today after work - 5:30ish

I'll be about a little later.... maybe 6:15. any takers?

Edit:

err running late, just gonna hit the trainer when I get home.