Fun virtual ride with the boys in Iowa this morning! After solving the technical issues, jumped in. Got a little confused since I was behind in the intervals so did 8' FTP, then jumped into Z3 til I remembered I had one more Z4 to do. Ooops. That wasn't fun but got it all done:
Then on the the 'mill. 2 mi in 21' @ 1%. Second 10' a bit faster than first. Getting a bit easier to hit z2/z3 but still quite challenging. Last year I had to really modify the paces in those zones and just put in the time. Gettin there!
I reviewed what kind of work I was doing last year about this time and it looked like just the Z4 & Z3 MS on the bike and that's it. Maybe 1/2 the mileage I did today. I feel like I'm starting this OS in a much better position bike-wise than last (15 watts up too) Excited to see some serious gains this year since I don't have to worry about long distance.
i think i want to try the virtual ride. i still havent made it out the door!
just in case, i have used google connect when on huff post live and the times i've been on i've had no technical glitches.
i am doing the run today with a bit added since i have ING Miami 1/2 marathon in a couple of weeks and I am itching to get out there. unfortunately, i must go to a birthday party at Chucke Cheeze hell first. ugh.
Great bike today here in the Corn Field Mafia. We had ten in the garage and two join in via google circles. We did a 2hr and 15 minute ride. Why? We here are preparing for the second annual indoor 100 mile century ride known as: Ironglüt Deux. This must be completed in under 6 hours. We had 75 participants last year and only 6 finished in the time. This is put on by our local Tri club IM4RM. Info here: www.im4rm.com
So we all did the first hour as the scheduled EN Saturday workout. I ride with a very aggressive group of Roadies and Tri peeps so we are always pushing each other to the brink. Im an known for over acheiving on the bike but always respect the run. Truly makes me a stronger biker. For the total ride I was at .95 intensity and we rode close to 44 miles. As I thought my FTP must be low cause I was well over 1 intensity on both and it was easy. For the two 15 minutes at .85 intensity I was close to or over my FTP. Total of .99 for the EN ride.
We then put in a video called climbing Bear Mountain and this was 75 minutes long. Again very aggressive video but we completed it.
Another tough, yet great WO! I ended up doing the brick run after, which went okay, but couldn't meet the back times, so shut it down to make sure I can do the more important run WO tomorrow.
Wooooof. This was much tougher than the 30/30s. Definitely felt some fatigue in the legs. Good run brick followed, much to my surprise. Given how dead my legs felt after biking, I thought the run would be a killer, but I actually found the pacing to be no problem.
This is way more work than I've ever done in the off/Out season. I'm happy about that -- I feel confident that I'll hit the tri season strong this year.
@Carl I'll be blunt. You're right that your FTP is set too low. Just add 10W and see what happens. The numbers you post are nonsensical.
If you're doing 1:05 at IF 0.99 and THEN 1:15 at 0.88 and you're not laid out on the floor with IVs, your FTP is wrong. Remember that your FTP is supposed to be what you could do with a gun to your head for 1 hour and then pretty much collapse. Instead, you did another 75 min bike and then a brick run! Yes, I think you're being aggressive, but I just think you didn't test to reality if you're doing this.
I hopped on and did the Sat bike workout pretty much precisely as written. I had forgotten how hard it was to do just those first two 8' segments after a new FTP test. :-) But they warmed me up well, and I had to hold back a bit to keep the 80-85% stuff in range.
5' warmup HR at 85% was 140. 146 a few days ago. (Is anyone else starting to keep track of this?)
It took me about 1:18 to get through what was supposedly a 60 min workout. For the first-time OS folk, this is the norm: Rich is famously bad at figuring out how long his Saturday bike workouts are. Just figure they are 90 minutes or so. :-)
It has been "warm" here the last few days...enough to melt much of the snow/ice, so I bundled up and went outside for the brick run. Although it was a good idea in principle, the run was a bit of a mess because I had to keep stopping to climb over snow piles on the corner or whatever and I slipped and fell on a piece of black ice before I remembered how careful you have to be to avoid that. Hurt like heck, but - to quote the black knight - "it's just a flesh wound!"
(poor focus...sorry...but it makes the point) The average pace numbers are all not very meaningful because of all the stepping over ice, falling, etc. I was more or less on target except this one spot where a really nasty wind was in my face. 20 degrees real temp. That wind was nasty. http://connect.garmin.com/activity/261173094
I hopped on and did the Sat bike workout pretty much precisely as written. I had forgotten how hard it was to do just those first two 8' segments after a new FTP test. :-) But they warmed me up well, and I had to hold back a bit to keep the 80-85% stuff in range.
5' warmup HR at 85% was 140. 146 a few days ago. (Is anyone else starting to keep track of this?)
It took me about 1:18 to get through what was supposedly a 60 min workout. For the first-time OS folk, this is the norm: Rich is famously bad at figuring out how long his Saturday bike workouts are. Just figure they are 90 minutes or so. :-)
@William - I am noting HR mentally, but not writing it down.....I think I need to. (Note to self, put a pad of paper and pen next to bike) What I haven't been able to dial in yet is any meaningful RPE level. As I have been very lackadaisical about my training prior to the OS, I don't have that sense tuned at all. Which is one of many reasons that I **LOVE ** my powermeter.
I am an objective kind of guy when it comes to this.
Got the Saturday workout done. Definitely feel like I worked today with the 2 x 8 and 2 x 15. Enjoyed the back porch watching the rain pour down here in Central AR. Fortunately it stopped just when I finished on the trainer so I could step out for a quick 3-miler to finish the workout. Let's hope the rain is gone by Sunday for the long run.
How good to see that everyone is feeling pretty much the same about this saturday For me the bike session was nice and somehow funny so I added a third 15min just for the joy of it ... aaaand of course because I already did the running session in the morning. But I've to admit that the running stuff was really damn hard for me - I'm just not used to run that fast for that long in a training session ... I hope my body and the more important - my mind gets used to that quickly!!
@Joe - I don't know about you, but the RPE is the MOST variable for me during warmup. Sometimes it's that RPE is harder when I'm tired, but not always. Haven't figured that out entirely. So I'm just keeping track of the HR for a while to see what it tells me. I'm just using a "lap" so I don't have to write it down. :-)
William- I tested twice with a 9 day period and was within 10 watts of each other. I'm going to see what happens next week and adjust from there. I'm currently at 234 and haven't been there for 2 years. If next week is like this week will bump myself up to 245 and go from there.
Today was very hard and all out. Had a freaking blast. After the run weighed myself and dropped 2.5 pounds. I was soaked!!! The OS is my favorite!!
@Joe - I don't know about you, but the RPE is the MOST variable for me during warmup. Sometimes it's that RPE is harder when I'm tired, but not always. Haven't figured that out entirely. So I'm just keeping track of the HR for a while to see what it tells me. I'm just using a "lap" so I don't have to write it down. :-)
Doh!! Time to add that to my programmed workouts, rather than go back and look at that part of interval.
I agree that RPE is all over the place. If I had to quantify today's ride, the warmup Z3 interval was "harder" than the two 15' sets after the FTP work.....which doesn't really make any sense at all...other than the fact that is *after* the FTP work, so my mind & body KNOW that it is technically easier.
I guess it is like how we all want to run at our Threshold Pace right after we get done riding 112 miles.....seems easy by comparison, but in no way sustainable.
For all the new peeps here please note my numbers are not what you are striving for. It's .95-.1 for a reason. My last tested outside FTP was 270 but when I tested and did it twice it had me at 234. Therefore I stuck with the number. If I would have stuck with that today my wko would have been sub par and a waste of my ride. I therefore will see how Tuesdays ride goes and if still easy I will bump up my watts to 245 and go from there.
Also like many my inside FTP is 20-25 watts lower vs outside.
I just don't want everyone "overachieving" and setting yourself up for a horrible OutSeason. Please note this is my 3rd OS with EN and it will catch up to you. I do love to train hard and only really know 110% all the time.
Again please be sure and hit your marks and not your what I think my marks could be!!
Wooooof. This was much tougher than the 30/30s. Definitely felt some fatigue in the legs. Good run brick followed, much to my surprise. Given how dead my legs felt after biking, I thought the run would be a killer, but I actually found the pacing to be no problem.
This is way more work than I've ever done in the off/Out season. I'm happy about that -- I feel confident that I'll hit the tri season strong this year.
For some reason some of my best training runs are off the bike. I usually takes me about half a mile to get up to speed, but once I'm running I usually feel much better and keep a good pace with less RPE. Maybe because the bike really warms you up.
Got the bike done today, but schedule got all f'ed up and I didn't get the run.
As William said, the ride took more than the 60 min anticipated, but I truly treat the warm-up as that. Once my legs feel ready, I jump into the MS, if takes 5 min or 15 min.
I felt pretty good in the 8' intervals. Fought through the 2x15' but part of that is building my mental six-pack.
I'm looking forward to some unseasonably warm weather for the run tomorrow.
@ Anu - 81mph!!!!! Classic!! Gotta love our crazy gadgets. Good job ignoring the crazy numbers are getting the work done. You officially rode the most miles today if you rode 1 hour
Did the bike ride today. Ran out of time so did not do the run. Bike was WINDY which made it easy to keep up a high heart rate! Was able to do all sets.
It didn't feel awful though. Wondering if i have to push more. I'll wait and see how other bike workouts go.
Well, tried out the running legs for first time since NYDay 5k test. Left calf knotted up pretty good after 1 mile, even right calf after mile 3. So it was a very slow run. I believe this calf injury is a result of alot of jumping rope (i love to do) and box jumps/broad jumps that we do in a cross-fit style class at gym (no heavy weights). So that class is now in the backburner. We will see what Sunday's run brings me.
THe bike (late, late at night) went very well. Hit the 4 intervals @ 99% / 99% & 83% / 82%. Definitely felt like I could've pushed it more. But hey, I'm supposed to know better, so I didn't. Its only week 1 of OS.
Hit all the bike workouts for week #1, so pretty happy about that.
Going to take some getting use to these run workout paces. Used to a high volume approach to running, so this is quite a shock. Feel good about it, and I'm excited to try something new.
Did Saturday's bike/run today. I switched the Saturday & Sunday work outs as I would rather bike and do a short run on tired legs vs. a long/more intense run on tired legs - I am injury prone like most of us when running.
Wow, the bike work out was tough! I really struggled on my first eight minute Z4 interval. Gutted it out and looking to forward to growing/absorbing the work as the OS progresses. I looked through the entire 14 week OS plan and I am stoked - by far the toughest work outs/training I have ever done in my short time in triathlon.
Comments
Overal 20mi in 1:20 ride time @ 86%.
8' @ 100%
8'@ 86%
8'@99.6%
8'@ 86%
31' @ 86%
Then on the the 'mill. 2 mi in 21' @ 1%. Second 10' a bit faster than first. Getting a bit easier to hit z2/z3 but still quite challenging. Last year I had to really modify the paces in those zones and just put in the time. Gettin there!
I reviewed what kind of work I was doing last year about this time and it looked like just the Z4 & Z3 MS on the bike and that's it. Maybe 1/2 the mileage I did today. I feel like I'm starting this OS in a much better position bike-wise than last (15 watts up too) Excited to see some serious gains this year since I don't have to worry about long distance.
way to go!
i think i want to try the virtual ride. i still havent made it out the door!
just in case, i have used google connect when on huff post live and the times i've been on i've had no technical glitches.
i am doing the run today with a bit added since i have ING Miami 1/2 marathon in a couple of weeks and I am itching to get out there. unfortunately, i must go to a birthday party at Chucke Cheeze hell first. ugh.
major SAUs gained here.
@kim - good idea! though i am a preschool teacher and live in Germ-land
by the way, IMFL will be my first IM too : )
So we all did the first hour as the scheduled EN Saturday workout. I ride with a very aggressive group of Roadies and Tri peeps so we are always pushing each other to the brink. Im an known for over acheiving on the bike but always respect the run. Truly makes me a stronger biker. For the total ride I was at .95 intensity and we rode close to 44 miles. As I thought my FTP must be low cause I was well over 1 intensity on both and it was easy. For the two 15 minutes at .85 intensity I was close to or over my FTP. Total of .99 for the EN ride.
We then put in a video called climbing Bear Mountain and this was 75 minutes long. Again very aggressive video but we completed it.
Info from Trainer Road: This was for the EN WKO-
http://www.trainerroad.com/cycling/rides/155611
Then hopped on the treadmill and did the 20 minute brick.
Another tough, yet great WO! I ended up doing the brick run after, which went okay, but couldn't meet the back times, so shut it down to make sure I can do the more important run WO tomorrow.
Got in 30 miles total for the bike WO.
http://connect.garmin.com/activity/...MkgY.email
http://connect.garmin.com/activity/...cQ2c.email
Wooooof. This was much tougher than the 30/30s. Definitely felt some fatigue in the legs. Good run brick followed, much to my surprise. Given how dead my legs felt after biking, I thought the run would be a killer, but I actually found the pacing to be no problem.
This is way more work than I've ever done in the off/Out season. I'm happy about that -- I feel confident that I'll hit the tri season strong this year.
@ Carl, sounds like you guys had a great time and WO! Nice.
Cristina, my wife and I will be at IMG Miami 1/2 also. Will get my long run WO in with the plan tomorrow.
If you're doing 1:05 at IF 0.99 and THEN 1:15 at 0.88 and you're not laid out on the floor with IVs, your FTP is wrong. Remember that your FTP is supposed to be what you could do with a gun to your head for 1 hour and then pretty much collapse. Instead, you did another 75 min bike and then a brick run! Yes, I think you're being aggressive, but I just think you didn't test to reality if you're doing this.
5' warmup HR at 85% was 140. 146 a few days ago. (Is anyone else starting to keep track of this?)
It took me about 1:18 to get through what was supposedly a 60 min workout. For the first-time OS folk, this is the norm: Rich is famously bad at figuring out how long his Saturday bike workouts are. Just figure they are 90 minutes or so. :-)
Pretty routine all around: http://connect.garmin.com/activity/261173071
It has been "warm" here the last few days...enough to melt much of the snow/ice, so I bundled up and went outside for the brick run. Although it was a good idea in principle, the run was a bit of a mess because I had to keep stopping to climb over snow piles on the corner or whatever and I slipped and fell on a piece of black ice before I remembered how careful you have to be to avoid that. Hurt like heck, but - to quote the black knight - "it's just a flesh wound!"
The average pace numbers are all not very meaningful because of all the stepping over ice, falling, etc. I was more or less on target except this one spot where a really nasty wind was in my face. 20 degrees real temp. That wind was nasty. http://connect.garmin.com/activity/261173094
@William - I am noting HR mentally, but not writing it down.....I think I need to. (Note to self, put a pad of paper and pen next to bike) What I haven't been able to dial in yet is any meaningful RPE level. As I have been very lackadaisical about my training prior to the OS, I don't have that sense tuned at all. Which is one of many reasons that I **LOVE ** my powermeter.
I am an objective kind of guy when it comes to this.
But I've to admit that the running stuff was really damn hard for me - I'm just not used to run that fast for that long in a training session ... I hope my body and the more important - my mind gets used to that quickly!!
I tested twice with a 9 day period and was within 10 watts of each other. I'm going to see what happens next week and adjust from there. I'm currently at 234 and haven't been there for 2 years. If next week is like this week will bump myself up to 245 and go from there.
Today was very hard and all out. Had a freaking blast. After the run weighed myself and dropped 2.5 pounds. I was soaked!!! The OS is my favorite!!
Doh!! Time to add that to my programmed workouts, rather than go back and look at that part of interval.
I agree that RPE is all over the place. If I had to quantify today's ride, the warmup Z3 interval was "harder" than the two 15' sets after the FTP work.....which doesn't really make any sense at all...other than the fact that is *after* the FTP work, so my mind & body KNOW that it is technically easier.
I guess it is like how we all want to run at our Threshold Pace right after we get done riding 112 miles.....seems easy by comparison, but in no way sustainable.
For all the new peeps here please note my numbers are not what you are striving for. It's .95-.1 for a reason. My last tested outside FTP was 270 but when I tested and did it twice it had me at 234. Therefore I stuck with the number. If I would have stuck with that today my wko would have been sub par and a waste of my ride. I therefore will see how Tuesdays ride goes and if still easy I will bump up my watts to 245 and go from there.
Also like many my inside FTP is 20-25 watts lower vs outside.
I just don't want everyone "overachieving" and setting yourself up for a horrible OutSeason. Please note this is my 3rd OS with EN and it will catch up to you. I do love to train hard and only really know 110% all the time.
Again please be sure and hit your marks and not your what I think my marks could be!!
Thanks
The Honey Badger
For some reason some of my best training runs are off the bike. I usually takes me about half a mile to get up to speed, but once I'm running I usually feel much better and keep a good pace with less RPE. Maybe because the bike really warms you up.
As William said, the ride took more than the 60 min anticipated, but I truly treat the warm-up as that. Once my legs feel ready, I jump into the MS, if takes 5 min or 15 min.
I felt pretty good in the 8' intervals. Fought through the 2x15' but part of that is building my mental six-pack.
I'm looking forward to some unseasonably warm weather for the run tomorrow.
Pretty good workout today, if I ignored my speed and cadence sensor, I hit an eye popping 81 mph today on the stupid thing.( yeah beat that people)
Ended up with 1:30 on the trainer and 4 mile run (in a light drizzle which I love)
Duly noted.
Did the bike ride today. Ran out of time so did not do the run. Bike was WINDY which made it easy to keep up a high heart rate! Was able to do all sets.
It didn't feel awful though. Wondering if i have to push more. I'll wait and see how other bike workouts go.
Have a great Sunday everyone!
THe bike (late, late at night) went very well. Hit the 4 intervals @ 99% / 99% & 83% / 82%. Definitely felt like I could've pushed it more. But hey, I'm supposed to know better, so I didn't. Its only week 1 of OS.
Going to take some getting use to these run workout paces. Used to a high volume approach to running, so this is quite a shock. Feel good about it, and I'm excited to try something new.