omg

yello: sofuckinggood

jealous

also, jealous of norm's endive . . . NOT!!!

Oh, on the eating front, must maintain myself - 1/2 avacado, then a lamb shwarma platter with fava bean salad and rice. yummy. and caloric to boot!

8feb, my third time was to be charm, re:watt avg for me 'NOT'...but, w/new sparkelingRed 'Vittoria Zaffrino Pro -Home Trainer'tire, new/old c1989 Worbler GTX(wobbled plenty) wheel, produced a fresh 42"/106cm(1/2 diameter) rub line affectionately named 'cricket' which proceeded to totally erase the lovely 'Vittoria' logo, and very well may account for 'piston' technique required@ea. climb, result: 171watt avg &13min back of Norm &1:11 back of daveySterns who made a very nice effort to capture the 'RB insurgent'(grantH who shows promise@220watt avg), david&i briefly alternated pulls effort to catch grant&NOT be last the to 'escape from alcatraz' dave won that effort! ALL fun!!! sure would have liked a lttle 'fishCamp' action after w/shrimp&modelo's...
-h;>
(sorry...cant figure out how to attach image of results fro iphone - will add when @computer)
ps. loved music thanks for recommendation Norm.

great session last night - good efforts all around.

since we're sharing, here's my sustenance post-ride: a hearty bowl of homemade italian wedding soup w/ground lean turkey, peppers, onions, kale and a nice chunk of 12-grain bread. and then 2 scoops of non-fat stonyfield farm frozen yogurt topped with blueberries....

45 pathetic minutes on home trainer only earned me: Cherry Pie Lara Bar, handful of tortilla chips, half bottle of viognier. Yes, I am very single.

Head cold and two sick kids to take care of - cold pizza and a beer. Family-man's training program.

I had saag paneer, yellow deal, jasmine rice, and paratha.

I didn't ride but cooked steak and riz pilaf, homemade hummus and raw broccoli as appetizer, cherry turkey hill ice cream. an hour later: tea with 4 chocolate cookies and a chunk of halva.

well - since everyone else is doing it:
a couple of peanuts and pretzels, some "vegetable" pasta from ronzoni, lots of leftover veges from Sunday night, one serving of "chicken" made of tofu, small bottle of recoverite with a drop of milk. later on a piece of cheese.

Courgette, tomato, peppers, sautéed onions, baked in olive oil on top of cous cous, 2 pieces of 85% Belgian chocolate.

Here's a snap from where I bailed out of the 7.45 skeleton crew. Stayed with Norms 300-320W for the first two climbs, only to get whacked out the back on the descent—powerhouse!

Lastly, note to self: If your watts start dwindling, feel a regular bump and smell burning rubber you probably have a flat tire... do not try "riding through it".

<blockquote><cite>Posted By: John Malcolmson</cite>
Here's a snap from where I bailed out of the 7.45 skeleton crew. Stayed with Norms 300-320W for the first two climbs, only to get whacked out the back on the descent—powerhouse!

blockquote>

Yeah guys --these ccomputrainer sessions are doing wonders for my descending!

On food, post-workout... I thought I'd share an article on the subject. I will cross post over the articles of interest section. Even if you don't buy much of the "Evolutionary Diet" philosophy that I do, there are some good morsels of info to chew on here:
http://www.robbwolf.com/2009/07/01/post-workout-nutrition-high-or-low-carb/

3 Turkey wings 3 sweet potatos

If any 6pm slots are open, I would like to double-up today --last time I tried this I ended-up missing both sessions, so maybe probabilities will be on my side this time around. Let me know... -Norm

Norm, you can have mine.

<blockquote><cite>Posted By: Jules Roazen</cite>Norm, you can have mine.</blockquote>

@Jules --merci!

My spot for 6PM tonite is also available

BRUTAL!!!

My numbers from my Quarq:

1:08 total Computrainer ride - 289w
22:41@307w - threshold
9:21@214w - recovery
20:00@309 - threshold
16:00@285 - I didn't get to recover, so this was Sweet Spot


There was also 6:33 of Sweet Spot to warm up before the above.

So, hard ride.

Ryan won!

290 watts for 1:10 is a fuckton of work
ouch

1:08 total ride - 255w

First 20 minutes was HARD @ 268w

everybody was kind of noodling for a bit after that

I'm sick of getting dropped in these things so I hammered every time there was an incline to try to take some pop away from John and Eric. I got one good gap that they had to hammer to close, then I just sat on.

Ultimately couldn't get rid of Eric the trainer Jedi.

Got him at the end for the official W, but I think it was gift. He tried to ride me off his wheel last K, I was able to stay in his draft and come around to pip at the end.

That was the gift - I don't pip Ragot in sprints.

good fun

the noodle was a long downhill. see 9:21 recovery interval...
wonder what the Season-Long Training PLan thread thinks about these rides?

Very sorry to miss the gang tonight. Opted for the park from 7-8. Ran into Norm "The Cannibal" on the way home from work which was nice.

Ed from United tagged along for some of my intervals; I had him snorting and blowing snot out his ears which was fun. "Not bad for a Cat 4?" I grinned at him after one of the 2 minute, 380 watt efforts...

http://tpks.ws/I4Bk

60 minutes @ 283w normp

Did a really fun 10-5-10 minute sub-super-sub threshold effort to kick things off (no rest in between for those of you following the year-long thread )

you got 91/2 hours of sleep last night??? no wonder you felt good. I thought I did well with 6.5!

Happens once a month. Always followed by great legs. Sleep is magic stuff. I try not to think about what I could do if I could sleep like that all the time.

That Columbia course was tough! Couldn't hang with Ryans attack on the last short snaggle-tooth climb. Second course more mellow... trading pulls with Norm, then hill top finish cramp zone. Excited to be able to put out decent 2 hour power numbers.

7.45>

I too enjoyed getting a good performance over 2 trainer sessions (thx again Jules... and glad you had a fine ride in the park). I went quite a bit harder than my training plan called for, so I'm really hoping for some magical recovery spirits to visit me so training can continue as planned. However, I'm guessing tomorrow night's ride will prolly be an hour recovery instead of 2hrs endurance --but maybe I can muster the energy... in any case I suppose I ought to get some sleep. Enjoyed ridin' with you fellas tonight!

7:45p session different course 'miles for mothers'(21.5mi) vs 6p 'columbiaMD tri'(26mi), so, no comparing 6p sufferfest to 7:45p survival; ah! unless you look at the double session uber cyclists jMalcolmson&nSwygert who crushed their second session by +4min&+7min over ol me. super cool anticipating final hill climb &if paeleoNorm will attack +90kgJohnM...i am ready to work for these animals! go kcc team!!! -h;>

Greetings - I will be unable to make the 7:45 session this Wednesday (Feb 22). Claim it here if'n you want it.

Same here, my 6PM spot is up for grabs. I think it will be a bit of a ghost session with some dudes in CA, so now is your chance to get in on the action if you haven't given it a shot this season.