I got the bike in early this morning, but I have my last Christmas deal today, so with work, I cut the ride to 1:20. It felt really good to be honest, which of course means the run (which I bricked because of time) was rough. Getting it all together, and I just ordered my power meter, so I will have to figure all that out next, but Merry Christmas to me! Have a great day all!
Today's ride was tough and the first one where I had to break the intervals up in shorter pieces. I was a bit concerned going into today's session that 100 miler from THursday would still be in my legs and that turned out to be the case. After a few minutes in the first 15' FTP interval I knew I was not gonna be able to continue for the whole 15 minutes, let alone do it again in the second interval. So instead of 2 x 15 + 5, I made it 3 x 10' + 5 instead and that was much more doable physically and mentally. IF 0.98 to 1.00 for all intervals, and added 20' of z3 work at IF 0.82 at the end. Total 1.5h.
I found today's bike wko tough. I had my trainer set on 'interval' from thursday's wko, so I was in between gears and had to do the intervals at 84-85rpm rather than 90-91 where I am more comfortable. I considered stopping and switching back to the road setting, but figured there will be a day where I will have to toil away at a lower cadence, so why not dvelop those muscle fibres as well? Anyway put my head down and got 'er done. 2x15, 1x5 at 1.0, .99., .99, plus about 30' at .84, for 1:30:00 at .87 avg. Legs are tired, will head out later for the 30' run. Good job everyone!
I got a bike workout in today but it was not the scheduled once since I am doing this experiment on myself to get a sense of what donating whole blood does to your ability to match yourself prior to donation. NOT PRETTY. I'm posting my comments in that thread but it will take a little time to get it written.
This week has been brutal. I worked Christmas and had a family Christmas almost everyday I had off from work. Although I managed to get all of MS workouts in! Then my bike gave me some fits today... My trainer has been getting more and more difficult to pedal. It's just a plain ole trainer, I only use it when I don't have a sitter for the kids or cant get to the Y during their "free sitter times"... when I go to the YMCA I get to use their power bikes. Anyway, today my trainer became impossible to spin on, even in the easiest gear. Is it possible that they get gummed up? It was given to me (about 2yrs ago) so I don't have the user manual and I don't know what type of "maintenance" it requires. Any suggestions any of you may have I will appreciate greatly! In the mean time I will try read in WIKI and googl stuff about it.
As for the actual workout, I got the w/u in and the 2x 12 then my trainer died. No 5 min or cool (down), unless you count cussing and tearing apart your trainer as a cool down?? Look forward to the run later!! No equipment to count on... Except for the bilateral lower extremities god gave me.
Got back from the run (non brick version) and unexpectedly found that I was highly motivated to do the bike - so I did. 2x15' + 1x5'. I made a slight compromise with myself, though, on account of having done a more intense version of the run immediately proceeding the bike - I backed off slightly, allowing myself to dip to 0.95 but overall staying around 0.97 - and I finished up in 75 minutes instead of 90, cutting short the 80-85% portion by 15'. Legs felt fine for doing the full 90', but it became more of a boredom thing sitting on a trainer. My mental headspace for a trainer is limited, and there's still a long way to go, so I think I'm better off in the long run being honest with myself and getting the main sets in and allowing some slacking on the duration > 60 minutes, especially when I did more on the run portion than the brick called for.
First bike in a week! Been out at in-laws and not able to take trainer or my bike - so I really concentrated on the Run Challenge.
Got the 2X15" plus 1 X 5' @ Z4 done and although it was a strain, made my targets. Didn't do the run as a brick so I could wait till it got warmer and I could run a bit more. Ended up with a 4.8mi run later.
It is good to be back in the land of internet and catching up on all posts and the hard work everyone has been doing!
Did the bike VO2 session today (I had 3 days to work with after the family vacation...)
3x4 1/1 between 327 and 339W, then 3x9 @ 230-236W - total ride around 1:15 before The Girl came down and asked for breakfast
This is a little hot: 128-133% for the VO2 and 90% for the z3 time. I rested up for the rest of the day except for a couple hours of shoveling and another couple hours of sledding with The Boy and Girl. All in a days work!
Swapped the bike and run this weekend, so today was a long ride. Stayed just over 95% IF for the 2x15' to make sure i could get the work in after blowing up earlier in the week. Then, bumped up to 100% IF for the final 5' set. For the first time, I added some 85% IF work (only 5 minutes) after the main set to extend the ride. Total of 80 minutes. No brick run, though I may try to get a jog in tomorrow to give me a few more calories leeway tomorrow night! Happy New Year all!
Comments
I found today's bike wko tough. I had my trainer set on 'interval' from thursday's wko, so I was in between gears and had to do the intervals at 84-85rpm rather than 90-91 where I am more comfortable. I considered stopping and switching back to the road setting, but figured there will be a day where I will have to toil away at a lower cadence, so why not dvelop those muscle fibres as well? Anyway put my head down and got 'er done. 2x15, 1x5 at 1.0, .99., .99, plus about 30' at .84, for 1:30:00 at .87 avg. Legs are tired, will head out later for the 30' run. Good job everyone!
http://www.trainerroad.com/cycling/rides/139466
FTP workout from the 27th - http://coffeeforthebrain.blogspot.com/2012/12/os-week-9-after-christmas-workout.html
http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/10451/Default.aspx
This week has been brutal. I worked Christmas and had a family Christmas almost everyday I had off from work. Although I managed to get all of MS workouts in! Then my bike gave me some fits today... My trainer has been getting more and more difficult to pedal. It's just a plain ole trainer, I only use it when I don't have a sitter for the kids or cant get to the Y during their "free sitter times"... when I go to the YMCA I get to use their power bikes. Anyway, today my trainer became impossible to spin on, even in the easiest gear. Is it possible that they get gummed up? It was given to me (about 2yrs ago) so I don't have the user manual and I don't know what type of "maintenance" it requires. Any suggestions any of you may have I will appreciate greatly! In the mean time I will try read in WIKI and googl stuff about it.
As for the actual workout, I got the w/u in and the 2x 12 then my trainer died. No 5 min or cool (down), unless you count cussing and tearing apart your trainer as a cool down?? Look forward to the run later!! No equipment to count on... Except for the bilateral lower extremities god gave me.
Got back from the run (non brick version) and unexpectedly found that I was highly motivated to do the bike - so I did. 2x15' + 1x5'. I made a slight compromise with myself, though, on account of having done a more intense version of the run immediately proceeding the bike - I backed off slightly, allowing myself to dip to 0.95 but overall staying around 0.97 - and I finished up in 75 minutes instead of 90, cutting short the 80-85% portion by 15'. Legs felt fine for doing the full 90', but it became more of a boredom thing sitting on a trainer. My mental headspace for a trainer is limited, and there's still a long way to go, so I think I'm better off in the long run being honest with myself and getting the main sets in and allowing some slacking on the duration > 60 minutes, especially when I did more on the run portion than the brick called for.
Got the 2X15" plus 1 X 5' @ Z4 done and although it was a strain, made my targets. Didn't do the run as a brick so I could wait till it got warmer and I could run a bit more. Ended up with a 4.8mi run later.
It is good to be back in the land of internet and catching up on all posts and the hard work everyone has been doing!
Had to do the BRICK today and run yesterday to work around family stuff, but, got it done.
Did the bike VO2 session today (I had 3 days to work with after the family vacation...)
3x4 1/1 between 327 and 339W, then 3x9 @ 230-236W - total ride around 1:15 before The Girl came down and asked for breakfast
This is a little hot: 128-133% for the VO2 and 90% for the z3 time. I rested up for the rest of the day except for a couple hours of shoveling and another couple hours of sledding with The Boy and Girl. All in a days work!
Happy New Year, All!
@Cory - sorry to hear about the mechanical issues - what kind of trainer do you have?
I don't maintain mine at all - they really shouldn't lock up - it may be time for a new one...
I bought mine used off craigslist - this may or may not be a good option for you...
Wish I had more to offer you.
So just checking in after a crazy Christmas week. Did a couple workouts and nothing on my bike so just hammered some FTP sort of stuff.
Gordon