Training Ride

You said: "Finally I've finished off my drugs..."

Then you said: "...not only did I have my fitness back but I could ride from the back to the
front at will."

Uhhh.... what were you taking?

"Tom Kunich" <[email hidden]> wrote in message
"]news:[email hidden]... Last year at this time I had over 2,000
miles in my legs.

This year, thanks to working, I barely have a little over 700.

Then for the last four weeks I first hurt my back so I could barely walk and then came down with a
bladder infection which showed up as a really bad case of the ultra-slows before the classic
symptoms (felt like a flame thrower) appeared.

Finally I've finished off my drugs and seemed to be feeling up to a nice ride so I did 65 miles
today. I was with a group and found that not only did I have my fitness back but I could ride from
the back to the front at will. Maybe there's a bit of leftover fitness from before I started feeling
bad is back but it sure surprised me.

Now how long is it going to take me to get back on track?

"EP" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

You said: "Finally I've finished off my drugs..."

Then you said: "...not only did I have my fitness back but I could ride

from the back to the front at will."

Quoted message said:

Uhhh.... what were you taking?

Antibiotics, for the clap that he contacted hanging around bath houses!

Quoted message said:

"Tom Kunich" <[email hidden]> wrote in message

"]news:[email hidden]...

Quoted message said:

Last year at this time I had over 2,000 miles in my legs.

This year, thanks to working, I barely have a little over 700.

Then for the last four weeks I first hurt my back so I could barely walk and then came down with a
bladder infection which showed up as a really bad case of the ultra-slows before the classic
symptoms (felt like a flame thrower) appeared.

Finally I've finished off my drugs and seemed to be feeling up to a nice ride so I did 65 miles
today. I was with a group and found that not only did I have my fitness back but I could ride from
the back to the front at will. Maybe there's a bit of leftover fitness from before I started
feeling bad is back but it sure surprised me.

Now how long is it going to take me to get back on track?

In article <[email hidden]>, Tom Kunich

Quoted message said:

Last year at this time I had over 2,000 miles in my legs.

This year, thanks to working, I barely have a little over 700.

Then for the last four weeks I first hurt my back so I could barely walk and then came down with a
bladder infection which showed up as a really bad case of the ultra-slows before the classic
symptoms (felt like a flame thrower) appeared.

Finally I've finished off my drugs and seemed to be feeling up to a nice ride so I did 65 miles
today. I was with a group and found that not only did I have my fitness back but I could ride from
the back to the front at will. Maybe there's a bit of leftover fitness from before I started
feeling bad is back but it sure surprised me.

Now how long is it going to take me to get back on track?

First thing might be to count hours instead of miles. Next thing to know is, what track are you
referring to?

-WG

You need to ask Tom Kunich. He's an expert.

"warren" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, Tom Kunich

Quoted message said:

Last year at this time I had over 2,000 miles in my legs.

This year, thanks to working, I barely have a little over 700.

Then for the last four weeks I first hurt my back so I could barely walk and then came down with
a bladder infection which showed up as a really bad case of the ultra-slows before the classic
symptoms (felt like a flame thrower) appeared.

Finally I've finished off my drugs and seemed to be feeling up to a nice ride so I did 65 miles
today. I was with a group and found that not only did I have my fitness back but I could ride
from the back to the front at will. Maybe there's a bit of leftover fitness from before I
started feeling bad is back but it sure surprised me.

Now how long is it going to take me to get back on track?

First thing might be to count hours instead of miles. Next thing to know is, what track are you
referring to?

-WG

"Tom Kunich" <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

Last year at this time I had over 2,000 miles in my legs.

This year, thanks to working, I barely have a little over 700.

Then for the last four weeks I first hurt my back so I could barely walk and then came down with a
bladder infection which showed up as a really bad case of the ultra-slows before the classic
symptoms (felt like a flame thrower) appeared.

Finally I've finished off my drugs and seemed to be feeling up to a nice ride so I did 65 miles
today. I was with a group and found that not only did I have my fitness back but I could ride from
the back to the front at will. Maybe there's a bit of leftover fitness from before I started
feeling bad is back but it sure surprised me.

Deez

Here's a hint - althogh I had on sunblock 50 I still got sunburned.

"EP" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

You said: "Finally I've finished off my drugs..."

Then you said: "...not only did I have my fitness back but I could

ride from the back to the front at will."

Quoted message said:

Uhhh.... what were you taking?

"Tom Kunich" <[email hidden]> wrote in message

"]news:[email hidden]...

Quoted message said:

Last year at this time I had over 2,000 miles in my legs.

This year, thanks to working, I barely have a little over 700.

Then for the last four weeks I first hurt my back so I could barely walk and then came down with a
bladder infection which showed up as

a

Quoted message said:

really bad case of the ultra-slows before the classic symptoms (felt like a flame thrower)
appeared.

Finally I've finished off my drugs and seemed to be feeling up to a nice ride so I did 65 miles
today. I was with a group and found that not only did I have my fitness back but I could ride from
the back

to

Quoted message said:

the front at will. Maybe there's a bit of leftover fitness from

before

Quoted message said:

I started feeling bad is back but it sure surprised me.

Now how long is it going to take me to get back on track?

"warren" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

First thing might be to count hours instead of miles. Next thing to know is, what track are you
referring to?

Heyer Park is the only track near here. :-)

Actually everyone wants to know that I could kick your ass with one leg.

"Deeznuts" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

"Tom Kunich" <[email hidden]> wrote in message

news:<[email hidden]>...

Quoted message said:

Quoted message said:

Last year at this time I had over 2,000 miles in my legs.

This year, thanks to working, I barely have a little over 700.

Then for the last four weeks I first hurt my back so I could

barely

Quoted message said:

Quoted message said:

walk and then came down with a bladder infection which showed up

as a

Quoted message said:

Quoted message said:

really bad case of the ultra-slows before the classic symptoms

(felt

Quoted message said:

Quoted message said:

like a flame thrower) appeared.

Finally I've finished off my drugs and seemed to be feeling up to

a

Quoted message said:

Quoted message said:

nice ride so I did 65 miles today. I was with a group and found

that

Quoted message said:

Quoted message said:

not only did I have my fitness back but I could ride from the back

to

Quoted message said:

Quoted message said:

the front at will. Maybe there's a bit of leftover fitness from

before

Quoted message said:

Quoted message said:

I started feeling bad is back but it sure surprised me.

Quoted message said:

Deez

In article <[email hidden]>, Tom Kunich

Quoted message said:

"warren" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

First thing might be to count hours instead of miles. Next thing to know is, what track are you
referring to?

Heyer Park is the only track near here. :-)

Hellyer isn't the track I was referring to. Even I know you have never ridden there. You said back
on track. I assume you meant back to where you were wrt fitness level. What I wondered was, what was
that fitness level.

-WG

"warren" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, Tom Kunich

Quoted message said:

"warren" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

First thing might be to count hours instead of miles. Next thing

to

Quoted message said:

Quoted message said:

Quoted message said:

know is, what track are you referring to?

Heyer Park is the only track near here. :-)

Hellyer isn't the track I was referring to. Even I know you have

never

Quoted message said:

ridden there. You said back on track. I assume you meant back to

where

Quoted message said:

you were wrt fitness level. What I wondered was, what was that

fitness

Quoted message said:

level.

I was hoping to get back to where I could race masters again but so far I've lost too much top end
speed and it would take a year to get that back. I'm topping out at 29 mph these days. Though I did
hold 28 for a couple of miles yesterday. I don't think you can race if you can't hit 32 without too
much effort.

In article <[email hidden]>, Tom Kunich

Quoted message said:

I was hoping to get back to where I could race masters again but so far I've lost too much top end
speed and it would take a year to get that back. I'm topping out at 29 mph these days. Though I
did hold 28 for a couple of miles yesterday. I don't think you can race if you can't hit 32
without too much effort.

Your training max speed is irrelevant for hanging in the pack. When I do intervals 5 minutes on,
5 minutes off, I'm going about 23-24 mph and that is enough to get through most 35+ 1,2,3 races
that average
26.5-27.5 mph, and alot more than enough to get you through a 4,5 race. If you did those 5 minute
intervals times 5 at 0-5 beats below your LT and also some 10-12 minute intervals times 3 at 5-10
beats below your LT, one time a week for each type for 6 weeks you'd be fine in a 4,5's race. Of
course there are other things to do in training but this would be enough intensity training to
get you to the finish.

-WG

Hell Warren, if I could bring myself to suffer through intervals I could have been a star. (:-)) I
got all of my intervals through MTB riding and racing. The thought of doing a 5 minute interval at
95% is preposterous let alone 5 of them.

"warren" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, Tom Kunich

Quoted message said:

I was hoping to get back to where I could race masters again but

so

Quoted message said:

Quoted message said:

far I've lost too much top end speed and it would take a year to

get

Quoted message said:

Quoted message said:

that back. I'm topping out at 29 mph these days. Though I did hold

28

Quoted message said:

Quoted message said:

for a couple of miles yesterday. I don't think you can race if you can't hit 32 without too much
effort.

Your training max speed is irrelevant for hanging in the pack. When

I

Quoted message said:

do intervals 5 minutes on, 5 minutes off, I'm going about 23-24 mph

and

Quoted message said:

that is enough to get through most 35+ 1,2,3 races that average
26.5-27.5 mph, and alot more than enough to get you through a 4,5

race.

Quoted message said:

If you did those 5 minute intervals times 5 at 0-5 beats below your

LT

Quoted message said:

and also some 10-12 minute intervals times 3 at 5-10 beats below

your

Quoted message said:

LT, one time a week for each type for 6 weeks you'd be fine in a

4,5's

Quoted message said:

race. Of course there are other things to do in training but this

would

Quoted message said:

be enough intensity training to get you to the finish.

-WG

In article <[email hidden]>, Tom Kunich

Quoted message said:

Hell Warren, if I could bring myself to suffer through intervals I could have been a star. (:-)) I
got all of my intervals through MTB riding and racing. The thought of doing a 5 minute interval at
95% is preposterous let alone 5 of them.

95% of your LT is preposterous? If your LT is low then so is 95% of it. I think these intervals are
about the easiest ones I do. Virtually no pain, just breathing a bit hard.

-WG

warren <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In article <[email hidden]>, Tom Kunich

Quoted message said:

Hell Warren, if I could bring myself to suffer through intervals I could have been a star. (:-))
I got all of my intervals through MTB riding and racing. The thought of doing a 5 minute
interval at 95% is preposterous let alone 5 of them.

95% of your LT is preposterous? If your LT is low then so is 95% of it. I think these intervals
are about the easiest ones I do. Virtually no pain, just breathing a bit hard.

Do you also hit yourself over the head with a hammer because it feels so good when you stop?

In article <[email hidden]>, Tom Kunich

Quoted message said:

warren <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In article <[email hidden]>, Tom Kunich

Quoted message said:

Hell Warren, if I could bring myself to suffer through intervals I could have been a star.
(:-)) I got all of my intervals through MTB riding and racing. The thought of doing a 5 minute
interval at 95% is preposterous let alone 5 of them.

95% of your LT is preposterous? If your LT is low then so is 95% of it. I think these intervals
are about the easiest ones I do. Virtually no pain, just breathing a bit hard.

Do you also hit yourself over the head with a hammer because it feels so good when you stop?

LT intervals are not painful because they are supposed to be done (at least for the first few weeks)
at an intensity that is below LT, i.e. below the intensity where lactic acid will accumulate in your
legs, hence, there is no pain during the intervals. Even the breathing will not be that rapid
because you will be below your LT (when breathing usually changes) and below your ventilary
threshold (where your breathing does become more rapid). Therefore, there is no pain, or at least
very little. Now if you want to do lactic tolerance intervals there will be lots of pain, but these
aren't really needed to get through a 4,5 criterium or most 4,5 rr's.

-WG

I was talking about 95% of max which should be over though near your
LT.

"warren" <[email hidden]> wrote in message "]news:[email hidden]...

Quoted message said:

In article <[email hidden]>, Tom Kunich

Quoted message said:

warren <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

In article

<[email hidden]>,

Quoted message said:

Quoted message said:

Quoted message said:

Tom Kunich <[email hidden]> wrote:

> Hell Warren, if I could bring myself to suffer through

intervals I

Quoted message said:

Quoted message said:

Quoted message said:

> could have been a star. (:-)) I got all of my intervals

through MTB

Quoted message said:

Quoted message said:

Quoted message said:

> riding and racing. The thought of doing a 5 minute interval at

95% is

Quoted message said:

Quoted message said:

Quoted message said:

> preposterous let alone 5 of them.

95% of your LT is preposterous? If your LT is low then so is 95%

of it.

Quoted message said:

Quoted message said:

Quoted message said:

I think these intervals are about the easiest ones I do.

Virtually no

Quoted message said:

Quoted message said:

Quoted message said:

pain, just breathing a bit hard.

Do you also hit yourself over the head with a hammer because it

feels

Quoted message said:

Quoted message said:

so good when you stop?

LT intervals are not painful because they are supposed to be done

(at

Quoted message said:

least for the first few weeks) at an intensity that is below LT,

L.U.

Quoted message said:

below the intensity where lactic acid will accumulate in your legs, hence, there is no pain during
the intervals. Even the breathing

will

Quoted message said:

not be that rapid because you will be below your LT (when breathing usually changes) and below
your ventilary threshold (where your breathing does become more rapid). Therefore, there is no
pain, or

at

Quoted message said:

least very little. Now if you want to do lactic tolerance intervals there will be lots of pain,
but these aren't really needed to get through a 4,5 criterium or most 4,5 rr's.

-WG

warren said:

Now if you want to do lactic tolerance intervals there will be lots of pain, but these aren't
really needed to get through a 4,5 criterium or most 4,5 rr's.

Are you kidding?

--
Scott Johnson "Always with the excuses for small legs. People like you are why they only open the
top half of caskets." -Tommy Bowen

In article <[email hidden]>, Top Sirloin

Quoted message said:

warren said:

Now if you want to do lactic tolerance intervals there will be lots of pain, but these aren't
really needed to get through a 4,5 criterium or most 4,5 rr's.

Are you kidding?

No. Other, less painful/intense forms of training should be enough to get you through those events.

-WG

warren said:

In article <[email hidden]>, Top Sirloin

Quoted message said:

warren said:

Now if you want to do lactic tolerance intervals there will be lots of pain, but these aren't
really needed to get through a 4,5 criterium or most 4,5 rr's.

Are you kidding?

No. Other, less painful/intense forms of training should be enough to get you through those events.

What if I want to crush and humilate?

Here's what I'm doing now:

Saturday: 1-2 hours of "just riding" Sunday: 2-3 hours of "just riding" + weights

Tuesday and Thursday: Bickmore's interval workout he had on bicyclecam.com + weights.

--
Scott Johnson "Always with the excuses for small legs. People like you are why they only open the
top half of caskets." -Tommy Bowen