Wow....it's been a just about a month since my last post...seems like I never have time or maybe I just don't take the time to make posts here. I should. It doesn't take that long really.
So...Took a trip to NY to visit a friend and ride with a couple of online friends from BikeForums. Rode with Peter & Andrew in NY on Thanksgiving Day - a 50mi ride of rolling terrain, similar to the terrain of North Raleigh, with 3 very short but killer steep climbs back up to Peter's house. The rest of my time was spent with my friend in NY - included a trip to Bear Mtn and an 1.5hr bike ride on Saturday.
Between my last post and this one, not much happening (except for the trip to NY). Rode 150mi this past week (Tu/Th & Sat). Tuesday was interval day - I did 4x5min zone 4 intervals during lunch and that turned out to be around 17mi and some numbers that are outside my zone 4. I think I might need to adjust the FTP number....maybe....
#1: 207/201/98; #2: 201/192/99; #3: 188/181/95; #4: 180/176/100 (np/ap/rpm).
My zone 4 is 168-195w. So, looks like the first two intervals were too hard and the last two were right in the zone. I guess I need to re-learn the concept of Starting Slow to Finish Fast, eh?
This past Thursday, I rode with The Hammer Guys....it was supposed to be a "winter pace" ride of 17.5+/- pace....well, Lawrence didn't ride and the pace was not as advertised....ended up with 57mi at a 19.2 pace. Immediately after that ride, I went to Inside-Out Sports to do a night cx ride at Umstead...oh boy....not enough food eaten and I struggled on that ride. But, it was fun and I'll go back again this week.
Saturday, my friend Andy was down visiting friends in Chapel Hill and he came out to Clayton to ride with The Hammers. Lawrence rode this time and the pace was as advertised...55mi/17.5mph. Good ride. I didn't do anything else that day...my legs were toast. Sunday - nothing...rest day.
This week....to the gym tonight - dreadmill and some upper body weights & core stuff.
Probably do another ride this week with Hammers and the night cx ride. Boy - that cx ride at Umstead was super fun! I sorta hope that the Hammer ride & cx ride are not on the same days...that was pretty hard. And, to end up the week...going to an oyster roast at one of my cycling friends home on Saturday.