2x12' at 100% and 101% plus about 16 mintues at 85%!! Legs felt a little "jiggly" after the 3x1 mile run intervals yesterday. Had to really focus and concentrate to keep that PT reading the watts it was supposed to! Think it must be malfunctioning because when I STARE really hard at it and think about the watts going North.....it doesn't work!
Yuck. Not much mojo in the second 12', felt good in the 80-90% so just kept going
Funny how things change, last year I never had a problem with the FTP intervals but the 85% killed me, this year the 85% seems like a piece of cake but the FTP work is harder than I remember.
Anyway, don't sweat it, and IF of .9 for 1:30 is some serious work!
So I decided to sneak my ride in after class... Felt very weird to be working out at 10:30pm as opposed to 5:30am!! Anyways It went really well. 2x10 at 101% and 102% and 24 minutes at 87%! Anyways I am up way late for me but glad i did it!
Went for an outdoor ride; first in several weeks, to knock out the Thursday bike workout. Tried to mix in intervals during approx 50mile ride along coastline. I do not know wattage info yet as my daughter is hogging the laptop. I was feeling a little fatigue towards the end of the ride. Beautiful day in So. Calif.
Here's a little something (sorry for on-side viewing angle. we didn't know iphone records based on horizontal position).
I am speechless. Great video. Thanks so much David and Bruce. And I am excited to see Bruce back on his bike after his horrific crash a couple of months ago. Thanks again guys. I really appreciate it. You made me laugh BIG TiME!
I'm probably going to skip out on the Saturday bike workout since I'll be doing a duathlon Saturday morning (20K bike, 10K run). A 2:30 workout after the duathlon would probably not be very productive after the race.
Should I feel guilty for skipping out on the 2:30 workout? (2 x 8' (3') at Z4-5, then 2 x 15' (2') at Z3. Remainder at Z3 with a 20-min (z2 out, z3 back) BRK afterwards.)
Jay (who's feeling guilty if I miss what I consider a quality workout because of a quality opportunity to race and collect "race power data")
Sandwiched my rides on either end of a biz trip to So Cal this week. Feel really great about getting the rides accomplished, especially since I did the 3 x 12' on Monday. I was a little surprised to hit an IF = .93 on my 2 x 12' last evening given I took a red eye flight back to the east coast. I'm tired / lagged now and looking forward to having the day off! Just a core routine at lunch time today so I don't feel so lethargic.
I'm probably going to skip out on the Saturday bike workout since I'll be doing a duathlon Saturday morning (20K bike, 10K run). A 2:30 workout after the duathlon would probably not be very productive after the race.
Should I feel guilty for skipping out on the 2:30 workout? (2 x 8' (3') at Z4-5, then 2 x 15' (2') at Z3. Remainder at Z3 with a 20-min (z2 out, z3 back) BRK afterwards.)
Jay (who's feeling guilty if I miss what I consider a quality workout because of a quality opportunity to race and collect "race power data")
Just ride the 20k at FTP or higher and then run as fast as you can and you will get more than enough work in. Forget about the 2:30 workout. If you really want to just ride a little at 85% and then cool down. During the OS it's fine to do races instead of workouts. Plus, I find I cam push myself harder in a race than a workout anyway.
Tough for me too last night---mostly to overcome the magnetic forces that the couch cushion has on my a$$. Once I was off the couch and in the pain cave, I felt fine. 2 x 10 = 100.3%, 101.4% then 19 minutes at 85%
Dave--'Cross, baby, 'cross! I'm jealous--all the races around here are done. Still going to do some mtb riding before hunting season starts (deer by gun season--it's deer by bow right now).
Okay its official - I AM A DUMB A$$. I looked at the TSS for Tuesday's workout and this one. There was a difference of 0.7 TSS (Tuesday 80.7 and Thursday 80.0 TSS). So the 3X8 with 20' on at .85 on Tuesday vs 2X10 with 25' at 0.86 is the same TSS value but I'm sure I'll feel and little better on Saturday for the workout given I spent more time in the 80-85 area and less at FTP.
The 3X8's while fun made this workout difficult. Good thing I get extra rest because I am not really running yet.
2X10' - 187 (1.04) and 188 (1.04). I finished off with 25 minutes@ 0.86. It was not my cardiovascualr system that was the problem. My legs were a little tired and mentally I really had to focus.
Yes, I did my bike test yesterday which was 13.6 miles in the 42 minutes (FTP 194), so basically I'm doing that again. This race course is flatter than the course I used for the bike test so maybe I can do better. As you said, I normally push harder also in races. The adrenaline rush helps (kills the pain) as long as you keep it under control when the gun goes off. I feel I'm a strong runner so my plan is to try and lock in at TP (7:27 pace) for the 10k. Will have to see how the legs respond after the bike. Thanks Matt.
Yes, I did my bike test yesterday which was 13.6 miles in the 42 minutes (FTP 194), so basically I'm doing that again. This race course is flatter than the course I used for the bike test so maybe I can do better. As you said, I normally push harder also in races. The adrenaline rush helps (kills the pain) as long as you keep it under control when the gun goes off. I feel I'm a strong runner so my plan is to try and lock in at TP (7:27 pace) for the 10k. Will have to see how the legs respond after the bike. Thanks Matt.
Yes, I did my bike test yesterday which was 13.6 miles in the 42 minutes (FTP 194), so basically I'm doing that again. This race course is flatter than the course I used for the bike test so maybe I can do better. As you said, I normally push harder also in races. The adrenaline rush helps (kills the pain) as long as you keep it under control when the gun goes off. I feel I'm a strong runner so my plan is to try and lock in at TP (7:27 pace) for the 10k. Will have to see how the legs respond after the bike. Thanks Matt.
Gordon, you're looking good there andmaking good progress. I am a couple of steps behind you still trying to get the WKO+ and the PwerTap info to come together.....soon for me...
I am back, baby! Mojo was delivered via FedEx this morning along with a big ass STICK from EN SoCal!!
Tom and I went out into a cold, very windy with rain on the way ride. Supposed to be the 2.5 hour ride scheduled for tomorrow but 1 hour in we could see the sheets of rain coming in from the northwest.
Was so windy that I had to come out of aero position a bunch of times to keep control of the bike. With one minute left in the 2nd interval we made a right turn and the wind was to our back and Tom and I simply sprinted all out and went from like 15 mph to 30 mph in 3 seconds. Was awesome.
During the 30' or so minute ride back I wanted to shell myself since it wasn't going to be a 2.5 hour ride and had a nice 3rd 12' interval. Just for "fun." Nice ride overall. Rain started 4 minutes after we got back to my house.
Power-Tap #2:
Duration: 11:59
Work: 202 kJ
TSS: 22.1 (intensity factor 1.052)
Norm Power: 281 <<< <span style="color: #ff0000">14 watts over FT
VI: 1
Distance: 4.278 mi
Min Max Avg
Power: 158 528 281 watts
Cadence: 74 182 103 rpm
Speed: 8.2 40.1 21.3 mph
Pace 1:30 7:19 2:49 min/mi
Crank Torque: 111 531 236 lb-in
Power-Tap #4:
Duration: 12:00
Work: 200 kJ
TSS: 21.9 (intensity factor 1.047)
Norm Power: 280 <<< <span style="color: #ff0000">13 watts over FT
seriously, I think we might need to pack Tom up and ship him to the east coast so we can chase him around for the back half of the OS. what do you think???
seriously, I think we might need to pack Tom up and ship him to the east coast so we can chase him around for the back half of the OS. what do you think???
Based on what I read the east coast contingent has some ass kicking EN folks already. Looks like you are in good hands.
And just to clarify, if I did do the full 2.5 hour ride today I would NOT have added the 3rd 12' interval. I would have stuck to the plan and stayed between 80% and 85%. The "just for fun" comment was just me playing around. Believe me, it hurt! I was done (like put a fork in me done) when I got home.
So its a good thing that John has his Mojo back but it does worry me. Not to mention a couple OS vets asking for a test. I'll have to keep pushing like a crazy man to keep that 75+ watt gap on you at the end of the OS.
@ Shaughn -Yes I am happy with my improvements so far in the OS. Hopefully you get the PM and first test done soon. I know I did not want to be away that first week of the OS having to wait until week 2 for the FTP test made me push very hard.
Ya think? We just did the test 3 weeks ago and I was shelled after? I know I am in a "sweet spot" and I have no illusions. Once I get to 275 FTP I know that last 25 watts to 300 is gonna be really, really tough.
Ya think? We just did the test 3 weeks ago and I was shelled after? I know I am in a "sweet spot" and I have no illusions. Once I get to 275 FTP I know that last 25 watts to 300 is gonna be really, really tough.
You're fine right where you are. Just keep doing what you're doing and test in week 8. Should be nice!
Tom Glynn..aka: The Glynn, Tom, Mr Tom who trains lots with Johnny Stark WAS first Mine!!
So to me he is : MY TOM!!
I am just sayin
And yes, we probably could rent him out. Not sure how he would feel about that. He is awesome to train with!! Not just cause he is a hammer but because he is unpretentious and never showy. Always checks on peeps on a work out . Never leaves anyone behind( well not for long, he will circle back for ya)
He and I were racing at the same paces in 2007. Then he started with EN 6 months before me and I have been chasing to catch up since. He has become so fast it is shocking. I am happy for him. We banter back and forth about him needing to take 6 months off so I can bridge the gap( as if)
Anyway!!! I am glad to share MY TOM with all of you. Johnny , please don't hog him.
Since im headed to Arizona Early in the morning to see the race I did Saturdays workout today. It was a struggle I was really feeling the past 3 days! During the second set of 10 i decided that i wasnt going to do the whole workout and was shelled. 30 minutes later I had talked myself through both sets of 15 min sets and was cooling down then i was off to the 20 min brick.
I just told myself that if you quit now you will regret it later!
Not the best workout but I got it done now im off to watch ironman Arizona!
1x10 98% 1x10 93%
and 2x15 both at 80% and the bricks i actually held my paces and felt good.
Ya think? We just did the test 3 weeks ago and I was shelled after? I know I am in a "sweet spot" and I have no illusions. Once I get to 275 FTP I know that last 25 watts to 300 is gonna be really, really tough.
This is great riding, John. If you keep holding those new watts, it's "real," if you know what I mean. Take a look at your 28 day bins, and you'll have a pretty good idea of your new FTP.
Complete, 135 minutes on the trainer, 20 min run. God I hate those!
From the Tap I am estimating an FTP of 247 - 248 based on data compared to running the Tacx at the same time. That said, interval 1 was 251 and interval 2 was 258 (that should put the IF over 1 and indicates I am probably going to see improvement in the next FTP test)...................then 3 X 21' (2) each right at 215 (not fun!)
I have WKO+ downloaded but the used Tap has a serial cable vs. USB. I have order the USB and will then finally be able to cut and past. data asumming a 248 FTP.
From the Garmin: 7:22 avg pace on the run for 2.72 miles. Z4 Tp is 7:20 and TP is 6:50.
Off to manage a Boy Scout campout now with my 3 boys. My goal is to try and get tomorrow's run in early before the camp wakes up. (we'll see....)
Comments
Yikes!!
2x12' at 100% and 101% plus about 16 mintues at 85%!!
Legs felt a little "jiggly" after the 3x1 mile run intervals yesterday. Had to really focus and concentrate to keep that PT reading the watts it was supposed to!
Think it must be malfunctioning because when I STARE really hard at it and think about the watts going North.....it doesn't work!
Yuck. Not much mojo in the second 12', felt good in the 80-90% so just kept going
Entire workout (204 watts):
Duration: 1:30:17
Work: 1103 kJ
TSS: 121.1 (intensity factor 0.897)
Norm Power: 213
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 29.585 mi
MS @ 1.02% and .94%
I'm so starting to appreciate Mondays & Fridays
After these last 3 days.
Funny how things change, last year I never had a problem with the FTP intervals but the 85% killed me, this year the 85% seems like a piece of cake but the FTP work is harder than I remember.
Anyway, don't sweat it, and IF of .9 for 1:30 is some serious work!
Anyways It went really well.
2x10 at 101% and 102%
and 24 minutes at 87%!
Anyways I am up way late for me but glad i did it!
I am speechless. Great video. Thanks so much David and Bruce. And I am excited to see Bruce back on his bike after his horrific crash a couple of months ago. Thanks again guys. I really appreciate it. You made me laugh BIG TiME!
I'm probably going to skip out on the Saturday bike workout since I'll be doing a duathlon Saturday morning (20K bike, 10K run). A 2:30 workout after the duathlon would probably not be very productive after the race.
Should I feel guilty for skipping out on the 2:30 workout? (2 x 8' (3') at Z4-5, then 2 x 15' (2') at Z3. Remainder at Z3 with a 20-min (z2 out, z3 back) BRK afterwards.)
Jay (who's feeling guilty if I miss what I consider a quality workout because of a quality opportunity to race and collect "race power data")
Sandwiched my rides on either end of a biz trip to So Cal this week. Feel really great about getting the rides accomplished, especially since I did the 3 x 12' on Monday.
I was a little surprised to hit an IF = .93 on my 2 x 12' last evening given I took a red eye flight back to the east coast. I'm tired / lagged now and looking forward to having the day off! Just a core routine at lunch time today so I don't feel so lethargic.
Just ride the 20k at FTP or higher and then run as fast as you can and you will get more than enough work in. Forget about the 2:30 workout. If you really want to just ride a little at 85% and then cool down. During the OS it's fine to do races instead of workouts. Plus, I find I cam push myself harder in a race than a workout anyway.
Tough one last night. Definitely feeling fatigue from Tues and Wed. Got it done, but felt pretty shelled.
Both 2x12's were at 1.04 and did a solid 17' @ .85. Total workout was .91 for 60'
I might do a cross race tomorrow.
Dave
Tough for me too last night---mostly to overcome the magnetic forces that the couch cushion has on my a$$. Once I was off the couch and in the pain cave, I felt fine. 2 x 10 = 100.3%, 101.4% then 19 minutes at 85%
Dave--'Cross, baby, 'cross! I'm jealous--all the races around here are done. Still going to do some mtb riding before hunting season starts (deer by gun season--it's deer by bow right now).
That going to be enough work? Don't forget the bric run.
If you race it, I hope you crush it. Good luck.
Okay its official - I AM A DUMB A$$. I looked at the TSS for Tuesday's workout and this one. There was a difference of 0.7 TSS (Tuesday 80.7 and Thursday 80.0 TSS). So the 3X8 with 20' on at .85 on Tuesday vs 2X10 with 25' at 0.86 is the same TSS value but I'm sure I'll feel and little better on Saturday for the workout given I spent more time in the 80-85 area and less at FTP.
The 3X8's while fun made this workout difficult. Good thing I get extra rest because I am not really running yet.
2X10' - 187 (1.04) and 188 (1.04). I finished off with 25 minutes@ 0.86. It was not my cardiovascualr system that was the problem. My legs were a little tired and mentally I really had to focus.
Entire workout (142 watts):
Gordon
Yes, I did my bike test yesterday which was 13.6 miles in the 42 minutes (FTP 194), so basically I'm doing that again. This race course is flatter than the course I used for the bike test so maybe I can do better. As you said, I normally push harder also in races. The adrenaline rush helps (kills the pain) as long as you keep it under control when the gun goes off. I feel I'm a strong runner so my plan is to try and lock in at TP (7:27 pace) for the 10k. Will have to see how the legs respond after the bike. Thanks Matt.
Yes, I did my bike test yesterday which was 13.6 miles in the 42 minutes (FTP 194), so basically I'm doing that again. This race course is flatter than the course I used for the bike test so maybe I can do better. As you said, I normally push harder also in races. The adrenaline rush helps (kills the pain) as long as you keep it under control when the gun goes off. I feel I'm a strong runner so my plan is to try and lock in at TP (7:27 pace) for the 10k. Will have to see how the legs respond after the bike. Thanks Matt.
Gordon, you're looking good there andmaking good progress. I am a couple of steps behind you still trying to get the WKO+ and the PwerTap info to come together.....soon for me...
I am back, baby! Mojo was delivered via FedEx this morning along with a big ass STICK from EN SoCal!!
Tom and I went out into a cold, very windy with rain on the way ride. Supposed to be the 2.5 hour ride scheduled for tomorrow but 1 hour in we could see the sheets of rain coming in from the northwest.
Was so windy that I had to come out of aero position a bunch of times to keep control of the bike. With one minute left in the 2nd interval we made a right turn and the wind was to our back and Tom and I simply sprinted all out and went from like 15 mph to 30 mph in 3 seconds. Was awesome.
During the 30' or so minute ride back I wanted to shell myself since it wasn't going to be a 2.5 hour ride and had a nice 3rd 12' interval. Just for "fun."
Nice ride overall. Rain started 4 minutes after we got back to my house.
Power-Tap #2:
Duration: 11:59
Work: 202 kJ
TSS: 22.1 (intensity factor 1.052)
Norm Power: 281 <<< <span style="color: #ff0000">14 watts over FT
VI: 1
Distance: 4.278 mi
Min Max Avg
Power: 158 528 281 watts
Cadence: 74 182 103 rpm
Speed: 8.2 40.1 21.3 mph
Pace 1:30 7:19 2:49 min/mi
Crank Torque: 111 531 236 lb-in
Power-Tap #4:
Duration: 12:00
Work: 200 kJ
TSS: 21.9 (intensity factor 1.047)
Norm Power: 280 <<< <span style="color: #ff0000">13 watts over FT
VI: 1
Distance: 3.844 mi
Min Max Avg
Power: 166 435 278 watts
Cadence: 68 162 95 rpm
Speed: 13.7 31.1 19.2 mph
Pace 1:56 4:23 3:07 min/mi
Crank Torque: 104 513 252 lb-in
Entire workout (223 watts):
Duration: 1:20:21 (1:22:29)
Work: 1073 kJ
TSS: 111.6 (intensity factor 0.913)
Norm Power: 244
VI: 1.1
Distance: 25.032 mi
Min Max Avg
Power: 0 620 223 watts
Cadence: 38 212 99 rpm
Speed: 2.2 40.1 18.7 mph
Pace 1:30 26:49 3:12 min/mi
Crank Torque: 0 976 195 lb-in
Just 1 more 12' for "fun"
Duration: 12:00
Work: 181 kJ
TSS: 18.9 (intensity factor 0.973)
Norm Power: 260
VI: 1.03
Distance: 4.279 mi
Min Max Avg
Power: 0 462 252 watts
Cadence: 72 201 100 rpm
Speed: 12.8 31.1 21.3 mph
Pace 1:56 4:41 2:49 min/mi
Crank Torque: 0 386 214 lb-in
I think you need to test Mr. Stark!
Nice ride, Mr. Kitten! Matt's right...looks like you've got a new FTP.
So its a good thing that John has his Mojo back but it does worry me. Not to mention a couple OS vets asking for a test. I'll have to keep pushing like a crazy man to keep that 75+ watt gap on you at the end of the OS.
@ Shaughn -Yes I am happy with my improvements so far in the OS. Hopefully you get the PM and first test done soon. I know I did not want to be away that first week of the OS having to wait until week 2 for the FTP test made me push very hard.
Gordon
Just want Clarify something to Everyone!!!
He is awesome to train with!! Not just cause he is a hammer but because he is unpretentious and never showy. Always checks on peeps on a work out . Never leaves anyone behind( well not for long, he will circle back for ya)
Tom Glynn..aka: The Glynn, Tom, Mr Tom who trains lots with Johnny Stark WAS first Mine!!
So to me he is : MY TOM!!
I am just sayin
And yes, we probably could rent him out. Not sure how he would feel about that.
He and I were racing at the same paces in 2007. Then he started with EN 6 months before me and I have been chasing to catch up since. He has become so fast it is shocking. I am happy for him. We banter back and forth about him needing to take 6 months off so I can bridge the gap( as if)
Anyway!!! I am glad to share MY TOM with all of you. Johnny , please don't hog him.
Hope this made you smile,
Carrie
During the second set of 10 i decided that i wasnt going to do the whole workout and was shelled.
30 minutes later I had talked myself through both sets of 15 min sets and was cooling down then i was off to the 20 min brick.
I just told myself that if you quit now you will regret it later!
Not the best workout but I got it done now im off to watch ironman Arizona!
1x10 98%
1x10 93%
and 2x15 both at 80% and the bricks i actually held my paces and felt good.
From the Tap I am estimating an FTP of 247 - 248 based on data compared to running the Tacx at the same time. That said, interval 1 was 251 and interval 2 was 258 (that should put the IF over 1 and indicates I am probably going to see improvement in the next FTP test)...................then 3 X 21' (2) each right at 215 (not fun!)
I have WKO+ downloaded but the used Tap has a serial cable vs. USB. I have order the USB and will then finally be able to cut and past. data asumming a 248 FTP.
From the Garmin: 7:22 avg pace on the run for 2.72 miles. Z4 Tp is 7:20 and TP is 6:50.
Off to manage a Boy Scout campout now with my 3 boys. My goal is to try and get tomorrow's run in early before the camp wakes up. (we'll see....)
Interval 1: 10" @ 239 watts (IF 1.036)
Interval 2: 10" @ 239 watts (IF 1.036)
Interval 3: 30" @ 204 watts (IF 0.883)
Overall: 1:08 @ 207 watts
TSS: 91.6 (IF .898)
.... and as usual, it hurt