Nov OS Week 2 Bike Thread
Cranking up an new thread for week two in case anyone has to get some workouts in on Monday. Otherwise enjoy the day off as we still have 13 more to go.
Gordon
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Cranking up an new thread for week two in case anyone has to get some workouts in on Monday. Otherwise enjoy the day off as we still have 13 more to go.
Gordon
Comments
60 minutes on the CT done as
10' warm-up
2 x 20' (5') at 85% FTP
Another newbie question: is the bike and run tomorrow supposed to be a brick or a morning/afternoon affair?
Thanks! The morning/evening thing actually works for me but it makes me a bit nervous to run again the next morning. Onwards and upwards!
Alright, after seeing most of last week lost due to sickness, I'm back in the game. This will be also a bit of an unusual week since I'm moving out of the hotel into my new home (finally!). That will interrupt my schedule for sure, so took a head start and did Tuesday's workout today.
Still doing everything heart rate based on the gym bike...
Interval 1 --> Avg HR 146, max HR 157 Felt like high PE. yet hear rate was slow to 'go up'
Interval 2 --> avg HR 153, max HR 163 Felt like a good interval, PE matched target (Threshold HR = 162)
Interval 3 --> Avg HR 158, max HR 168 Felt like a good interval, though HR seemed slightly higher than PE
Interval 4 --> 16 mins at avg HR 145
Felt totally awesome. Nice hard work and great music on the ipod.
Got the ride in this morning, total ride ~48 minutes @ 0.87, 3x8 (0.99 ,0.98 ,& 0.99) and 1x7 (0.81). Legs were a little slugglsh during the warmup but then I gave them some Jens and they got to work.
Get after it everyone and lets fill this thread!
Thanks to all you mortals out there. I have found it quite inspirational to not only hear how your kicking but in these workouts but how many of you are overcoming intense life obsticals. I have no excuses! So I am more than extatic to be here with Team EN!! Looking forward to week 2!!!
Bike workout #1 done. Legs felt a bit tired during warmup but came around during the ftp intervals. Natural cadence settled in at 85-87 for the intervals at 97-100% FTP, but tried to bump it up to above 90 rpm for portions of them, especially the last one. I seem to be in between gearing to do this comfortably on my current mag trainer setting as i needed to hit 95-97 rpm to achive ftp on my big chainring, and I get into crosschaining on my small chainring (50-34/12-25). May need to adjust to a more difficult setting on the trainer. Rounded the workout off with 10 minutes at 80-85% ftp to complete the 60 minutes. Looking forward to the short run and striders this evening.
http://www.trainerroad.com/cycling/rides/99210
http://www.trainerroad.com/cycling/rides/99275
@Cory, well to the threads!!! Don't feel threatened/intimidated by the big shiney numbers at all. Everyone has their own training and capabilities. That's why we try to speak in IF terms (at least those of us on power) or zones because that puts the information in terms of your own values. Either way, I find that posting my workouts forces me to get the honest work in (and not over-cook it when I'm feeling jumpy). Even if you don't like numbers, you can always post stuff like, "got in the morning bike in, felt great!" info.
Now, post away. And get a picture up! No Avatars.
Seems to be a recurring theme here today: legs a bit sluggish at first, but then picked it up, phew ... Did my run afterwards (the AM/PM thing doesn't work for me logistically...) and was so proud to be able to stick to my prescribed speed -- until I realized when I got home that I'd forgotten to do the strides
http://www.trainerroad.com/cycling/rides/99264
I am not sure why we put @name when replying to someone. And I don't know what "mojo" points are from.
And I don't know how to attach my picture to me but I know how to read and show up to work hard, I'm hoping the rest will follow. ;-)
Finished Tuesday's bike workout this AM of MS: 3 x 8' (2') @ 95-100%/202 - 213/Hard.
The last 8' set was rough, but managed to get it done.
One benefit of going hard.....the 15' at 80-85% felt like a cool down. I take that as a good sign!
www.trainerroad.com/cycling/rides/99339
Plan to get my run done this afternoon.
@Cory - Hi
The @ - just what's done. Don't be intimidated - you start from where you are with whatever you have and build from there. Tri is an individual sport that we do togethr - it's all about your own growth as an athlete. Can't tell you much about mojo points except that, in general, the more you participate in the forums, the more your mojo grows. Not sure what it's good for - 5m off your next race? $5 off your next month of EN? I suspect neither, so I (personally) don't worry too much about mojo points.
As far as the photos go - when you click the "Add Reply" button at the top of the listings or at the bottom or above each entry, you get to the "Reply to Topic" page, which has, down at the bottom, a bar that says "Attachments". Click on the bar; it should open to show a "Choose File" button. Click the "Choose File" button, then click the "Upload" button. Note that you need to save your file at a low enough resolution that it's smaller than 500k.
Hear you on the "no power" - do not spend more than you should - this is a long-term game that depends on SAU. Do consider checking out the Virtual Power on TrainerRoad.com. This also isn't free, but for about $120/year plus some setup cost ($150 plus a trainer and a laptop, depending on what you have) you can get excellent metrics for progressive training. There is a thread about it here:
http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/10124/Default.aspx
My first year, I found a used trainer and a used heart-rate monitor on Craigslist and spent $100 on an ANT stick and a speed-cadence sensor, then subscribed to Trainer Road, and had great results. That said, training is better than not training, and planned training is better than unplanned training - do what you're ready to do when you're ready to do it.
Hope this is helpful
Bike workout done early, but just getting around to posting now.
I find that the recommended warm-up gets me good & ready to take on the main set and allows me to bank some serious Z3 time. I tried to stay aero with an elevated cadence during the 12' warm-up phase. When it gets to the FTP intervals, I come up out of aero and crank at a low cadence. Have a gear dialed in where I need to maintain ~70 rpms to stay at ~100% of FTP. All 3 FTPs were challenging, but last 4 minutes of #3 was tough!
Will be interesting to see how the run goes later today and compare it to Saturday where I ran very early (before the bike session) and had difficulty hitting the assigned zones.
Got the ride done and OUCH! That one hurt! Did the run 1st so that I could get in the total time for it since I am so weak at running. Am guessing that's why it hurt so much.
Here's the file from trainer road.
www.trainerroad.com/cycling/rides/99224
Nice work starting out week two. I will probably not be following the plan with bike run for the month of November as I don't want to lose SAU's for waking my wife up in our condo. We get our new house Nov. 30th, then I have not excuses as I get the unfinished basement as my new pain cave.
@ Cory - As mentioned don't worry about the HR. I did my first tri season 11 years ago on a borrowed mountain bike, then upgraded to a $70 1980's 10 speed. You can push your self with HR just keep at it. Just don't go out and get flashy race tires before a power meter or Coach Rich might come and visit you. Remember to focus on recovery and if you are really fatigued take an extra day off if needed before you require 2-3 days off.
Mojo points are a new thing this year and are just acquired from posting in the forums and on the dashboard. Not really sure how they are calculated though.
I''ll be back this evening with a bike workout as I did the run first and also felt sluggish at the start. I was getting worried seeing as it's only week 1 and i have a 3X8 this evening to do.
Gordon
Hi all.
35-degrees, sunny, dry, working from home, so I opted for an out-of-cave experience and rode on the open road today. Garmin is fritzy now so I may not get my data, but I was definitely closer to target on my intervals today than I was last week. This was a goal - last week I killed my intervals, which is not how one should train. Garmin 310xt - great functionality but less stability than I'd like...
Not showering (TMI?) - I'm going out for a run in a few hours, I'm the only one home, and at 35-degrees it could easily be tomorrow morning before I'm able to break a sweat again.
Update: managed to get the watts: 234, 234, 235 with the remainder at 200. Spot on, so that's an improvement in pacing as well. Ez run on tap for 6:30PM.
@Cory To add a picture instead of the generic avatar go to your account page. Under the avatar click "edit picture" and add a good one.
@Nathalie & Steve - Count me in on the old school no music. On a very rare occasion do I ride on the trainer with music but I can't remember the last time I heard music on the run.
Got in my 3X8's @ 1.0, 0.99 and 1.0. I followed this up with 12' @.83 for 50' total.
I was considering longer for the 80-85 but though better of it given the way the legs felt this morning.
Gordon
@ John the key is to get the main set in the FTP/z4 stuff. For me in the advance program is stated 3X8 at z4-95-100%. This is the stuff you want to get in. The remainder of the ride at 80-85%/z3 is optional today. I like to get in as much 80-85 stuff as I can handle but when limited for time on the weekdays it's optional. I believe it's only the Weekend ride that has mandatory z3/85% stuff but I'm not positive on this for the beginner and intermediate levels
Gordon