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Saturday December 27, 2008
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I weighed in at 157 pounds on December 26—my emergency weight. This is the number that should trigger an alarm when I step on my scale. I haven’t yet decided what the sound for that alarm should be, but I’m getting closer to making a decision. Right now I’m trying to decide between a comical response of “Ugh, get off me tank ass!” from my scale or perhaps a quick tune from Blues Traveler—not because I’m a big fan of their music; but to remind me that John Popper is about 3 rider-specific backstage buffets away from being permanently pasted to a Rascal scooter.
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I cannot wail on the harmonica as Mr. Popper does, but I am still ambulatory; so I have options. My option today was a ride on rollers. It’s time to start working off the extra me. I hope I don’t sweat away any good parts.
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Today’s plan for the rollers: get up early, try to retain sanity, watch a Top Gear playlist on youtube. I succeeded in two of those, and as I am wearing a Napoleon costume and slipping a hand inside my shirt, you can guess which two goals I achieved.
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Weight 156 |
Duration: 1:20:41 |
Work: 1021 kJ |
Norm Power: 218 |
Distance: 34.577 mi |
TSS: 88.5 (intensity factor .816) |
 |
Min |
Max |
Avg |
Power: |
0 |
275 |
213 |
Heart Rate: |
69 |
175 |
151 bpm |
Cadence:Â |
30 |
113 |
90 rpm |
Speed: |
0 |
31.4 |
26 mph |
Torque: |
0 |
137 |
26 lb-in |
 20:00 interval |
Min |
Max |
Avg |
Power: |
127 |
275 |
242 watts – 243 normalized |
Heart Rate: |
142 |
175 |
165 bpm |
Cadence:Â |
59 |
109 |
94 rpm |
Speed: |
23 |
31.4 |
29.8 mph |
Torque: |
32 |
67 |
54 lb-in |
 20:00 interval |
Min |
Max |
Avg |
Power: |
0 |
268 |
224 watts – 224 normalized |
Heart Rate: |
141 |
164 |
158 bpm |
Cadence:Â |
29 |
102 |
86 rpm |
Speed: |
0 |
31.1 |
27.6 mph |
Torque: |
0 |
124 |
53 lb-in |
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Sunday December 28, 2008
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The good news today is that my weight is slowly going down. I’ve not really altered my diet too much. I’ve just curbed my eating to an amount just under the preposterous quantities I’d been consuming in the past few days leading up to Christmas. There is a Costco-sized bucket (which I think works out to about 5 pounds—I’m not kidding) of Dutch Butter Cookies in the cupboard that is softly calling my name out, but I will do my best to resist its siren call.
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To help stave off mental decline today, I downloaded “The Tudors” and “Mad Men” on itunes for my rollers ride. The Mad Men episode was excellent, as usual, and The Tudors helped me learn a lot about the English crown. Most notably, that if you are king, you get to boink pretty much whoever you want. Who knew? I wonder if Prince Charles is aware of this?
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I dismounted the rollers and I can now bask in the sense of self satisfaction that comes with stringing together two days of getting up early and completing roller rides before anyone in the house awakes. This feeling of accomplishment will probably last about 22 hours.Â
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Weight 155 |
Duration: 1:29:33 |
Work: 1049 kJ |
Norm Power: 201 |
Distance: 34.928 mi |
TSS: 82.9 (intensity factor 0.752) |
 |
Min |
Max |
Avg |
Power: |
0 |
276 |
199 watts |
Heart Rate: |
75 |
154 |
141 bpm |
Cadence: |
30 |
120 |
92 rpm |
Speed: |
0 |
26.6 |
23.6 mph |
Torque: |
0 |
124 |
55 lb-in |
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Monday December 29, 2008 153
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Today I will eschew the roller cave that I’ve been building out of old electronics and bits of wire and cable and I will step outside to ride my bike on actual roads. It’s going to be hard to part with my 1999 vintage media basement empire, but any opportunity to ride in the real world at this time of year has to be taken. I will miss my expanding roller cave, but there will be plenty of time for the cave as the winter wears on.
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Our childhood pet was a labrador and golden retriever mix named Star. She had a single white mark on her forehead that had a smeary resemblance to a five pointed star, so the white fuzz mark between her eyes became her namesake. She was a very sweet dog and was a great companion to my brothers and I, which made it all the much harder to understand why she tried to escape from us every chance she got. Any time we would go to answer our front door, she would slink at our heels, hoping that the gate keeper at the door would not be paying attention to her so she could bolt forward and hit the screen door with her head, swinging it open enough for her to slip through the crack she’d made and wiggle through like a salmon desperately swimming upstream to spawn.
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Whenever she was lucky enough to gain her freedom, we knew she was out for the night. Star had been fixed, so she wasn’t out on the prowl for romance (or maybe she liked to cuddle, who knows?). She instead roamed far, dug in garbage cans, and rolled in any sort of disgusting muck she could find. She would come back in the morning, covered in filth, tired, and in a mood that would suggest she had some sort of dog hangover. These forays into the night would sate her thirst for adventure for about a week or two, and then she’d be back at our heels again, trying desperately to get out the door.Â
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Why am I telling you about our free-roaming family dog? Because I was able to nudge my snout through the door today and roam free—searching for muck to roll in.
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Weight 153 |
Duration: 1:22:20 |
Work: 995 kJ |
Norm Power: 222 |
Distance: 24.005 mi |
TSS: 93.7 (intensity factor 0.83) |
 |
Min |
Max |
Avg |
Power: |
0 |
745 |
203 watts |
Heart Rate: |
69 |
181 |
139 bpm |
Cadence: |
29 |
141 |
93 rpm |
Speed: |
0 |
32.6 |
17.6 mph |
Torque: |
0 |
447 |
81 lb-in |
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Tuesday, December 30, 2008
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Today was another warm-ish day outside, so I took advantage and hit the road to do an uphill 20/10 interval. It went well and it goes to show that exercising outdoors always raises the wattage numbers. It felt good to ride a familiar route after being inside for so long. Funny how being cooped up will make you again long to ride a route that, three months ago, was the cycling equivalent of being forced to walk to grade school while holding your little brother’s hand.
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Weight 154 |
Duration: 1:32:38 |
Work: 1055 kJ |
Norm Power: 217 |
Distance: 26.32 mi |
TSS: 101.3 (intensity factor 0.81) |
 |
Min |
Max |
Avg |
Power: |
0 |
946 |
190 watts |
Heart Rate: |
67 |
184 |
141 bpm |
Cadence: |
29 |
141 |
90 rpm |
Speed: |
0 |
31.8 |
17.1 mph |
Torque: |
0 |
504 |
81 lb-in |
20/10 intervals |
Min |
Max |
Avg |
Power: |
0 |
698 |
347 watts – 342 normalized |
Heart Rate: |
138 |
184 |
175 bpm |
Cadence: |
30 |
113 |
78 rpm |
Speed: |
5 |
17.6 |
10.7 mph |
Torque: |
0 |
504 |
214 lb-in |
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Wednesday December 31, 2008
I got up later than I hoped to today and instead of doing a full 90 minutes like I had planned, I only did the duration of an episode of Mad Men. Am I watching TV to be able to ride or rising to be able to watch TV? Does it matter? It seems the enthusiasm I had for my roller cave lasted about a day or so. I will be forced to find some other way to enliven my indoor training, as it looks like there won’t be any outdoor ventures any time soon.
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Weight 155 |
Duration: 49:44 |
Work: 620 kJ |
Norm Power: 212 |
Distance: 20.474 mi |
TSS: 52 (intensity factor 0.795) |
 |
Min |
Max |
Avg |
Power: |
0 |
297 |
209 watts |
Heart Rate: |
77 |
158 |
146 bpm |
Cadence: |
34 |
124 |
94 rpm |
Speed: |
0 |
28.5 |
24.9 mph |
Torque: |
0 |
120 |
55 lb-in |
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trainer (ME) then rollers, or weights (SE) then rollers???
Are you trying to go all “Friel” on me?
recommended? insanity?
Mandatory I’m afraid, you don’t have to publish those numbers on the internet, but you have to know what sort of bulk you’re working with. I weight myself at the same time (just waking, after whizzing) in the same clothes (or lack of) every day.
extra 2 pounds hinder your ability to climb the hills of FBF? If so, I’m in deep, deep do-do.
Is applicable no matter where your tank ass is at…
Are these 20x10min or seconds? Solid for 10 minute efforts.
is fairly irrelevant on a flat windy course. Either way, go take a good poopy and you’ll be fine. I need to give birth to a 20 pound log if I’m gonna be competitive…geo
20 seconds on, 10 seconds off for 4 minutes
20 seconds max effort
10 seconds soft pedal
Great! Then I will bringing my lead tires to FB, less flats that way…
I went from 195lbs (6’1) to 157lbs in 2years. My climbing improved tremendously and my threshold power is steady at about 315-320watts. However, at 163-165lbs my power is better on rollers and flats than at the lower weight 157lbs-160lbs. For those that think loosing as much weight as possible is the answer… you may want to focus on power more than weight loss once you get to a certain weight.
Seems after a year of racing in the 158-163lb range I am finally adapting to the weight loss vs. power balancing act. Unless you are climbing 20 minute efforts being the skinniest in the race is not necessarily the best way to go.
No longer enormous, now merely chubby.
Still quite crazy though:
http://www.foxnews.com/story/0,2933,257638,00.html
9 handguns? 9? Really? And night vision?
success is determined more by absolute power than a ratio. Unless you are entering the Mt. Washington hill climb I would take the power anyday. Ask Vasquez in the spring when he wins. Around here the ratio is nearly irrelevant. It just serves to make me feel wimpy when I look at the chart on cyclepeaks.
The guy in this shot is going the wrong way?
http://www.cyclelifeusa.com/about/index.htm
It looks like a Cadence wanna-be in DC.
training/weighing/pooping? and no results to show for it? try somn difrent? XC ski? trail run? church? then come back with somn like motivation…
think RAMBO! ROCKY!
OBAMA v. PUTIN v. Kim v. Somali Pirates cage fight!!!
stay off the drugs
XC ski? oy, no time to get stuff out, and would have to take time to drive to a trail, no thanks.
Run? Only when chased, thanks.
Church? Good for visualization maybe, but no aerobic benefit.
Rambo? Rocky? You are aware that these are fictional characters, aren’t you? Why not just use Top Gun (arguably the most successful man love softcore film of all time) as motivation?
now use that new found motivation to really kick yourself in the arse! Imagine getting beaten down by 90 lbs. of female whooping machine!!!
Did I just get motivated?
I’m not quite certain why I should pay any attention to a mediocre masters level cyclist’s training over the winter. Or why anyone else should either. Or why someone would think that putting it in writing for all to see is a good idea.
Seriously dude, what the hell else are you going to do after you get off of your trainer in your shitty efficiency apartment? Watch porn? Again?
Keep it up, Dan, it makes me feel better knowing how badly I’m going to beat you in some 3/4 race next season considering my numbers are only 4% higher than yours at the moment.
Rock on.
-Anon
I’ve been upgraded to mediocre!
ditto! the hell with the naysayers! it’s unbelievable what some people write sometimes…
anyway, i happen to enjoy your columns, and besides the entertainment value, i learn a thing or two and i’m sure many other do as well…so keep ’em coming!
8%. Forgot to carry the 1.
-Anon
WHO WON THE NEW YEARS RACE. AMERICA WANTS TO KNOW.
alex bremer won when he was the only one who showed up
Someone must witness and sign the dotted line!
(Props to Alex showing up, maybe he ascarred any other NYDR fools?!?!?)
http://www.cyclingnews.com/news.php?id=news/2009/jan09/jan04news
According to Cooke, a former winner of the Tour de France’s green jersey, Ball has told riders that he will guarantee payment of their contracts for the next six months only, and that if replacement sponsors are not found in that time, the team will fold. They also face a greatly reduced racing programme, with previous plans to race in Europe now almost totally replaced by a US-based schedule.
Please post more cyclingnews.com information, as I am unable to navigate myself there.
You’re a dick.
don’t you mean: “your a dick?”
Thank you! Your on NYVC, learn the grammar!
your a super huge dick and you need to learn how to ride you’re bike. *holjalyne*
like suljaboi? now that would be a super, man, victory salute…
raydjabike
Cyclingnews reader poll: The lucky winner
The votes have been cast, the categories announced, and all that remains is for Cyclingnews to reveal the lucky winner of our 2008 reader poll prize giveaway: Timothy Collins from Brooklyn, New York, will be receiving a snazzy pair of 2009 Zipp 808 wheels with the smooth rolling 88/188 hubs. Congratulations Timothy!
“Well this is great news, I can’t believe it. My wife and I were just trying to figure out who was going to get new wheels for the upcoming season, and now I guess we both can!” Cyclingnews would like to thank everyone who voted this year and made our reader poll another roaring success. Safe riding for the 2009 season…
Couldn’t happen to a nicer couple…
😉
(and I was counting on those wheels to get my upgrade…)
So by the way Tim, are you riding for any team this season, haven’t seen anything?
bumbaclot