Jason X Posted March 23, 2010 Share Posted March 23, 2010 When you TT without aero bars do you stay in the drops or the hoods and duck, or do you rest your (underneath) forearms on the tops of the bars? I did that on a crit breakaway one day and it seemed to work super well. I was away solo for 11 laps...then another 6 after I got caught and re-attacked... Try that. It's fun, but you'll need to toughen up your forearms if you haven't already. (note, this will rely on a high strong cadence, you won't be able to push.push.push.push the pedals because you have nothing to drive down with from your upper body. BUT, if you spin.spin.spin.spin your pedals this is a non-issue.) YAY more bike people! (This is unsolicited advice/tip. Feel free to use it or not, and also feel free to tell me to shove off if that's your prerogative. I won't take it personally.) Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 23, 2010 Author Share Posted March 23, 2010 jason, i love the advice. thanks! i've been riding pretty consistently in the drops, so maintaining it wasn't a problem. i do use forearms on the bars sometimes, but not for this race. this bike is way way way too twitchy to hold it for too long. smashed vegan on the course isn't the effect i was going for! monday:foot started hurting at the end of the day... i was wondering if i rebroke it... it still kind if hurts. gonna stay off it till tonight or something. workout:32 mile ride, flatschest/bis/abs (4 rounds)knee ball balance with curls 3x20x5standing ball balance w/curls 3x20x5ride home 2 scoop protein, 1 tbs flax300 cal oatmealworkout <<< gel, larabar, apple, 3 cliff blocksa brazil nut500 cal tofu, broccoli carrots green beans, 2 lunabarsapple10 almonds Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 23, 2010 Share Posted March 23, 2010 All that cycling sounds so intense. I don't know how y'all do it! Hats off to ya Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 23, 2010 Share Posted March 23, 2010 Hope your foot is better! Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 24, 2010 Author Share Posted March 24, 2010 it is... but not pain free. i think what happened was i got all excited about something and pivoted on it... probably didn;t need that type of pressure. All that cycling sounds so intense. I don't know how y'all do it! Hats off to ya oh thanks! please put your hat back on though, it's not that big a deal. i have a long way to go! tuesday:ran out of time16.19 mile, fast and flat (like your mama) 1/2 tomato and a tsp of miso2 scoops protein, 5 almondslunabar300 cal oatmealRIDE2 scoops protein and a banana 500 cal tofu, kale, tomato, celery, applelunabarapple Link to comment Share on other sites More sharing options...
MaryStella Posted March 24, 2010 Share Posted March 24, 2010 good luck with your foot. ice?!?! I know you all are going to start calling me the ice princess. Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 24, 2010 Share Posted March 24, 2010 Mary is an ice pusher. Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 25, 2010 Author Share Posted March 25, 2010 she's an ice ice baby. wednesday:day of mechanicals.flatted, fixed it after an epic journey including a bus driver who didn;t know where he was going. then at the top of a Hill my cleat came off my shoe. tis was the day i was riding withoutany tools. miles ? 2 Hills food:1/2 tomato, tsp miso100 cal oatmeal, 2 scoops protein, spoonful of rice syrupRIDE << gel2 scoops protein, banana, few handfuls of almondstofu jerky500 cal tofu, salad greens, builder barlunabarapple, candied ginger Link to comment Share on other sites More sharing options...
MaryStella Posted March 25, 2010 Share Posted March 25, 2010 sounds like a journey Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 26, 2010 Author Share Posted March 26, 2010 it was... riding down a fast busy street with one pedal was kind of traumatic. thursday so windy, i only did 10.29 miles. when i got off the bike i had to hold on to the bike rack, i was seasick. did some serious work. 10 mile ridechest/bis/abs (3 rounds)4x bb overhead press 12x60 oblique crunches 25/25chest/bis/abs (1 more round)hanging leg lift 4x25standing med ball balance with curl 3x5x20 foodcoffee/soy100 cal oatmeal, 2 coops protein, 1 spoon rice syrupWORKOUT2 scoop protein banana smoothie, tofu jerky, almondsapplesalad greens, 400 cal tofu, builder, lunabuilder, lunaapple Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 27, 2010 Author Share Posted March 27, 2010 friday: switched up the food for a change but it meant i forgot to eat. had fun playing cat and mouse on marine drive with some guy who thought he was hot shit. got to the gym freezing cold... i had to keep running down to the sauna to warm up (embrocation would not reactivate) and i had no energy. then e suggested food. a larabar and some laughs with e and r took care of my mood and my energy. wow, they are so goofy, i just love it. awesome they were there! sitting in the hot tub finally got me warm, the cold air on my arms on the ride home felt so good. workout:20 mile ridesome crappy cardio machineheavy triceps (was afraid to do 50# skullcrusher without a spotter though)shoulders/abs/obliques (3? rounds) i think that's it, i didn't want to hit any large muscle groups to hard because it was relatively late and close to sunday but i did do 3x12x50 (or was it 60?)bb overhead press foodsome high iron trail mixspoon of rice syrupWORKOUT <salad greens, 2 veg burgers, tofu jerky, builder barlunabar, apple Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 28, 2010 Share Posted March 28, 2010 You're so strong! Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 29, 2010 Author Share Posted March 29, 2010 not really. i wish i was stronger. saturday:rest day. food, as close as i can remember:tomato, tsp miso2 scoops protein, a tbs flax2 scoops protein, a few walnutscoffee/soya brazil nut, some pumpkin seeds500 cal tofu, broccoli, a lot of ice cream, builder bar, a handful of popcornthen some more ice cream that was an awesome way to carboload sunday-race report: woke up, checked the weather, it was gonna be rainy and windy at the race, i decided against it so i downed some coffee, rode to the shop, and 2 of the guys encouraged me to race anyways, they gave me a lot of coaching, it was awesome, i was so stoked! so i rolled back home, packed, hopped in the car, ate 100 cals of oatmeal, and got lost as usual. so i ate a larabar of course. got to the place, (it was freezing and raining!) rode the trainer for a few, embrocated, stuffed 6 cliff blocks and some caffeine, booked to the start line, i was the last one there, so i ended up at the tail end of the peloton. there were some sketchy riders on the course, stayed pretty clear of them while trying to make my way to the head of the pack, but it broke early. me and a few others formed a chase pack. we dropped a lot on the way, there ended up being four of us and we worked together almost the whole race. the wind was a little heavy, and my quads were screaming at me at times, but the bike fit was ok, i tried to stay aero when i took pulls and that seemed to work alright. it was lucky we weren't in the breakaway, because there was a bad crash. bad. no idea how i placed yet, but when it was time to sprint, i took 1st in the chase pack. SO FUN. thanks, guys! blasted the heat on the way home so the embro kept working. that was nice what i did right:rested the day before, ate carbs the night before, trained for it during the week, ate perfectly in the morning, embrocated just legs, amber lenses were great (even though the frames didnt keep everything out of my eyes) warmed up on the trainer instead of the road, wore my black jacket w/ arm warmers w/ summer short sleeve jersey, steered clear of what t called freaky drivers, didnt need to eat on the course. had a blast! what i could do better next time:not get lost, get there earlier, be in a position to be in the break if i want it. keep training for hilly courses. i'm pretty happy with everything else! food for sunday:coffee/soy100 cals oatmeal w/gingerginger larabara whole thing of cliff blocksRIDElarabar2 scoops protein, banana, some cashews4 animal crackers, 3 newman-o'sburrito de nopales, lunabar, a couple spoons of ice cream Link to comment Share on other sites More sharing options...
lobsteriffic Posted March 29, 2010 Share Posted March 29, 2010 Awesome job! Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 30, 2010 Author Share Posted March 30, 2010 it was fun! monday:took a spin class, turned the resistance way way up. i think the computer was broken, it said i was working between 300-500 watts, casual spin at 100. the mileage seemed right though for a spin bike. demolished my quads. worked very hard at 60 rpm for 5 intervals. commute 50 min spin classback/tris/abs (6 rounds) wasn't too hungry for most of the day but at night after dinner i ate some leftover burrito. it was rly good. Link to comment Share on other sites More sharing options...
Jason X Posted March 30, 2010 Share Posted March 30, 2010 What is in your rounds for back tri's abs? Also, 300-500 watts is a big range! If you're putting out 500 watta for more than a few seconds you should be a pro!! Good work! Link to comment Share on other sites More sharing options...
Rob PMFF Posted March 30, 2010 Share Posted March 30, 2010 I wish I knew what all this meant. I even had to look up "embrocated" Bike racing has got to be tough, so congratulations on doing so well! Link to comment Share on other sites More sharing options...
vivalasvegans Posted March 31, 2010 Author Share Posted March 31, 2010 thanks rob! i just love riding my bike fast so it's all perfect!What is in your rounds for back tri's abs? Also, 300-500 watts is a big range! If you're putting out 500 watta for more than a few seconds you should be a pro!! Good work!yeah that computer was definitely broken. i think the lance only even averages like 400 if i remember correctly. but it's a great ego boost. i think i should sit at that bike at least once a week! so these days, a round of back/tris abs looks like this for me:i use however much weight i think i can handle to failure at 25 reps. i usually underestimate cuz i'm lazy.1. some plate loaded pull down or row machine 35 or 45# perhand or lat pull downs or some kind of row2. db or bb skullcrushers, or some kind of tri press down3. then 50 crunches (usually little ones with a 37.5 or 40# db held up)4. same back move as #15. same tri move as #2as fast as i can, but i don't usually time myself. it's supposed to help with endurance. tuesday:sick all day at work, didn;t rly eat much: some hemp and parsley, a lunabar, some dry cereal. drank some coffee, went to the gym, massacred my quads in spin class, bonked, ate 3 cliff blocks, felt pretty much better, felt all the way better an hour later when it was time to ride home. was able to eat as usual when i got home. commute50 min spin classchest/bis/obliques (4 rounds) Link to comment Share on other sites More sharing options...
MaryStella Posted March 31, 2010 Share Posted March 31, 2010 you should consider timing yourself. it is one more way to see if you are progressing or not. Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 2, 2010 Author Share Posted April 2, 2010 i know, i know i should do it, i just haven't found a good timer i like for cheap. i think i need a watch. i haven't owned a watch in years! wednesday:went into it with quads a tiny bit sore commute55 min spin video (lvl 10 intervals) i made it hardwarm up: some cleans with 40# and 45#power c/p 5x50, 5x10x603 mini circuits: power c/p 8x60, wall ball 20x8, calf press 20x475hanging leg lift 3x25 thursday:shoulder, chest, quads, hamstring domslong work day, ~12 mile commute around Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 3, 2010 Author Share Posted April 3, 2010 Friday: didn't get much sleep the night before, amazingly tired all day. i didn't think i could lift any weights after training on the bike. somehow i did. maybe because i ate a trailmix bar before i hit the bike, idk. the rain all week is getting old. looking forward to some sunshine! soon i hope! commute55 min spin (3 hard 6 min intervals plus work on aero and pedal stroke)back/tri/abs (4 rounds) Link to comment Share on other sites More sharing options...
Jason X Posted April 5, 2010 Share Posted April 5, 2010 ugh. tired and rain is a bad mix. I feel for you. Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 5, 2010 Author Share Posted April 5, 2010 omg jason! to me, rain is ok. cold is ok. wind is sort of ok. all of them together, not so ok. saturday: full on rest day. food as close as i can remembertomato, celery, 1 tsp miso smoothie2 scoop protein, 1 tbs flax, 1 tbs cocoa smoothie2 cups popcorncoffee/soy2 mambasprimal stripchard, porobello, tomato, 450 cal seitan thing, builderthing of rice dreammaybe an apple? sunday 32 mile ride: pretty good climbingtried to swim, could only manage the sauna & hot tub, the h20 was 70 & i just couldnt get in after the cold descents & wind food:coffee/soyRIDE <<2 scoop protein, banana, flax smoothiea ginger candy1 scoop vega, banana smoothiesweated with alot of smart waterprimal strip10 choc covered almondsa bunch of tofu jerkybroccoli, celery, 500 cal tofu, builder, applelunaapple, 4 almonds Link to comment Share on other sites More sharing options...
John V Posted April 5, 2010 Share Posted April 5, 2010 saturday: full on rest day. Yeah! sunday32 mile ride: pretty good climbing My heroine! Link to comment Share on other sites More sharing options...
vivalasvegans Posted April 6, 2010 Author Share Posted April 6, 2010 I thought I was your methamphetamine! Yeah, Saturday was very difficult. It took all I had not to get on a bike. So I distracted myself by going to the mall. Monday: actually got out of work at a decent hour which made training more energetic i think. last food was a couple bites of scone at 3:30. then coffee. then no food till like 10. didn't get much sleep the night beofre either. weird! but good! commute50 min spin class (hills)20 min ellipticalchest/bis/abs (6 rounds)stood on a ball for a couple songs Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now