@ Peter. Thanks! I love trainer road cause I can chase those numbers. It felt like the walls were closing tonight though, kind of like the old days when I rowed crew. I guess you can't raise the roof until you bring the walls a little closer!
Good job on your wko! Playing with the cadences adds an added challenge.
Kind of a strange week since i did my THursday workout on Monday, then did masters swimming Tuesday and earlier this morning but bailed on the run yesterday. Was traveling and brought my run gear to run in the hotel but had a bad night sleep and skipped it.
So plan for today was what was originally Tuesday's workout. I've been struggling keeping the z4 intervals up so knowing I had to try something different I opted to ride on my 50x14 gear instead of 50x15 and see if that helps. I also did the standard prescribed warmup with a 10' zone 3 interval (which I'd never done before). Zone 3 interval was easy, 10' IF 0.85.
Real work went extremely well, first 10' at IF 0.99, next 18' IF 1.0 and for the final 10' I had some desire to overachieve and finished with an IF of 1.06. All in all, 1h20' with an IF of 0.92. By far, these were the best legs I've had in weeks or months, it was work but the power was excellent. HR was low on all intervals also. Not sure where the big improvement came from, may also very well be due to this being the first 'leg' workout since Monday morning and the recovery did wonders.
Seems like I have been struggling on the bike since the testing and holidays. Running is no problem but the bike is killing me. VO2 seems easier to complete because the efforts are short. Except they leave me fealing like crap after for a few days. FTP intervals seem harder to manage mentally (requiring some serious mojo adjustments) and have caused me to bail on a few.
So tonight instead of the Thurs VO2 session, I opted for the skipped Tues FTP session. At first I wasn't sure how it would go. I did 5' easy WU then 10' @ 0.84 which felt harder than it should have. The first 12' I couldn't get up above 0.95. I had started with a slower cadence which didnt seem to work so I bumped it up to 92 and felt better but still couldnt muster the power I expected.
With trepidation I started the 20' middle set and decided to go back to my typical FTP mashing at 83 and seemed to do better. Not till late in the interval did I really start to struggle to hold on. The last one started messy but settled in and finished strong.
Nice comeback, Steve. It's good that the legs came around and you found a gear you could work with. What do you think is going on with the blah feeling and the blunted recovery from the VO2max stuff? What steps do you take for recovery? Anything out of the ordinary been imposing itself on your normal routine? Are you doing more on the run workouts and maybe setting yourself up to struggle on the bike (Wed into Thurs)?
@ Ben -- great to see you're back in the groove on the bike. i have been suffering thru the FTP wko's as well, but tonight's VO2 intervals were fantastic
it's been a long week of work and travel, but closed out with a bang (or BOOM!) tonight. i got off the plane from SanFran ~10pm and hit the bike after catching up with the wife and seeing the kiddos (sleeping) for the first time since sunday
started out with the standard w/u and registered a Last Minute Heart Rate (LMHR) of 128 bpm at RPE6. the best i've felt during a w/u in weeks
the VO2 sets felt easy in comparison to previous week and I certainly could've pushed harder -- quite different than last Thursday when I just barely made it
it was a good call to wait until tonight to hit the bike vs. trying to work a spin bike while traveling this morning. gave me some extra rest (albeit sitting on a plane for 5 hrs), so hopefully i won't pay for in during Saturday's long bike
way to go all! it's been amazing to watch the camaraderie building thruout the NOS, but especially these last few tough weeks. We're going to crush this upcoming season!!
I'm ready to knock out my long bike with 2x20 Z4 and 1 x 12 this morning on the trainer. It says not to extend it it to 2-3 hrs on the trainer unless the coaches tell us to - how do I ask them if I should? I don't know how to find the micro thread. Thanks for any help!
Finally, if doing a brick, ALWAYS take in a gel during "T2".
Why is that, Al? Right now I just aim for 1 bottle with Cytomax per hour, independent of the sport (when training indoors). So yesterday my bike was 1h 20' and immediately after the bike I jumped on the treadmill and just continued drinking from the second bottle. Is a gel a better way? But I would assume I would have to drink it with pure water then instead of sports drink?
Nice comeback, Steve. It's good that the legs came around and you found a gear you could work with. What do you think is going on with the blah feeling and the blunted recovery from the VO2max stuff? What steps do you take for recovery? Anything out of the ordinary been imposing itself on your normal routine? Are you doing more on the run workouts and maybe setting yourself up to struggle on the bike (Wed into Thurs)?
Likely a perfect storm of things from work to family to mid-OS fatigue. Looking back at a few of my recent bike wkos, my HR has been way to hiigh. For me, when HR gets much above 162-164 on the bike I start to suffer. At 170 my output drops. Trying to push thru and force the watts just hammers the coffin closed faster and seems to result in excessive lingering fatigue. The odd thing is I can still run, hit TP paces and even IP paces with minimal discomfort - as if they used entirely different muscles.
The good thing is work stress will begin to deminish as I move into next week and some (not all) of my family issues a in a lull for now. I'm going to work at getting more sleep and recovery this week too. That should help a lot.
Finally, if doing a brick, ALWAYS take in a gel during "T2".
Why is that, Al? Right now I just aim for 1 bottle with Cytomax per hour, independent of the sport (when training indoors). So yesterday my bike was 1h 20' and immediately after the bike I jumped on the treadmill and just continued drinking from the second bottle. Is a gel a better way? But I would assume I would have to drink it with pure water then instead of sports drink?
Yeah, i should NEVER speak in absolutes! Seriously, sports drink is as good as a gel. For me, I don't like to carry a bottle on shorter runs, and I do all my bricks outside, that's the only reason Insaid it that way.
@Steve - I predict based only on intuition that sleep and recovery is going to make the difference in your FTP rides. It is a simple truth that life-load will affect your capacity for training load.
As to why your running is less affected, two thoughts: running may be a natural strength of yours, and running is very intensity-focused (vs. endurance) in the plan so it isn't stressing your endurance the way the FTP session are. If you did a real set of cruise intervals or even a 5k right now I bet you'd find you're well below normal. The TP workouts are just too short and you're able to muscle through them.
@Steve - I was in the exact same boat as you. Two failed tests on the bike, and a couple of failed bike workouts. Just could not hold the watts I should have without RPE and HR going through the roof. For me it impacted the run as well - could not hold TP for more than about 3/4 of mile, and had a horrible 5K race over the holidays. For me, I think I was definitely burning the candle at both ends - not enough sleep and too much crappy food and alcohol over the holidays. I was going backwards in my training. Since then I've been putting as much focus on getting 7.5 to 8 hours of sleep a night, eating right and staying hydrated as I do with hitting the workouts, and I have definitely come around. Recent bike workouts have been great - I can see my power going up, and I feel great on the runs. This experience really hammered home the importance of proper rest and nutrition. I still feel like I am on the edge, and value Monday's and Friday's off (just in case any over-achieving January OS'ers are reading), but have been able to surprise myself with every workout recently.
Last nights VO2max - did the same as the week before, modifying to 10 x 90/90.
Mulder and Scully dealt with the pyro-wielding gardener in the episode I watched. If I could make things spontaneously combust, I'd likely wind up keeping a lot of fire departments very, very busy.
@ Steve - I too have to feeling the fatigue. It will come around with a little extra rest and adjustment you've been making. Just a couple more workouts this week and in to the final 3 weeks.
I got in my Vo2 bike Friday AM after sleeping in. All were in the 300-303 right at 1.2
On a side not perhaps I should have moved the TV up from the basement before the Vo2 workout not after.
bike wko aborted this morning. got into the w/u and could tell i didn't have it. not a huge surprise given i did a strength+core training session with the wife yesterday -- my first in months. those rest days are there for a reason!
will use today to reset and go back at the bike tomorrow morning.
Saturday FTP in the books. I (barely) managed to get it done - was absolutely dead near the end and my HR was sky high for all of the intervals. The "optional" Z3 work at the end was NOT happening nor was the brick run. I'll get that in later today after the kid's basketball games.
As may of you have posted, I think I am really starting to feel the accumulated fatigue. This week has been extra tough. For those of you who have done the OS in the past when it was 20 weeks, I commend you! I cannot imagine having 9 more weeks of this kind of work!! Anyway - rock on, everyone!!!
Weather in Ohio was exceptionally warm so I headed out and left the trainer in the basement today. I did a short loop with only right hand turns for my intervals, and since I was riding outdoors I added 15-20 watts to my target FTP. Not sure what my FTP is outdoors but that was the best I could come up with. First 18' were done at IF 1.05 (15 watts above indoor FTP), second at 1.04 (12 watts above indoor FTP. For the last 10 mins Garmin connect and WKO+ argue and depending on who you ask IF was between 0.99 and 1.04. (I think it's a function of how zeros are included). I didn't fade in the last interval but it was a bit unlucky in that it contained a high speed descent which made it a bit more difficult to keep the power up. (I had to ride around 38mph on my 50x12 to try keep the power up).
Added another 1.5h somewhere between zones 2 and 3, so ended up burning about 2400 kcal. That's 2.5 pints of Ben & Jerry's ice cream. ;-) Very happy with how it went, based on today's ride I'd guess my outdoor FTP is around 315-320, which is pretty good to start the year.
Now that I am tracking the last minute of the 12 minutes at .85 in the wu I have noticed a couple of things, and input would be appreciated as I am trying to develop a better sense of how I react to the training load and what adjustments I should make.
1) today hr was a couple of beats higher than last week, but RPE was 6/10 vs 8/10 last Saturday. The FTP intervals felt a bit better especially at the beginning. So I believe I was adequately rested muscle wise but maybe getting into a bit of overreaching CV wise? Based on this observation I decided to not try to get to 1.0 IF at all costs and started each interval relaxed at .95 and see how it went. This allowed me to stay in aero longer but I was still able to build each FTP interval toward the end. HR at the end of the was also 1-2bpm higher than other FTP sessions, so maybe I should have stuck at .95?
2) At the end of the 12 minutes wu before the thursday vo2 sessions which I do in the evening after work, RPE is around 7/10, but HR is 8-10 beats lower than on Saturdays. Why is this? legs still tired from wednesday's run, but hydration better at end of day? Not sure if I could hydrate better on saturdays wthout getting up at 4am (yuck), but might be an important consideration for race day.
It has been really toough this last couple of weeks, training stress has really ramped up. Personally I find that my life in general and 'extra' training is becoming smaller and contracting around the EN workouts, as it should. weight sessions are getting shorter, less swimming, really trying to get to bed early and shed stress at work etc etc. I will be glad when the next couple of weeks is over. There IS light at the end of the tunnel!
Really starting to dislike saturdays though. Keep at it everyone!
It was cold for these parts (27F when I woke up). Since I my Power Penthouse is at the doorway of an upstairs deck, I can move myself farther in or out depending on the weather. I was in my sleeveless tri suit, but did not strip the top down as usual, AND I needed to wear toe warmers. Seemed kinda od that my arms and chest are sweating, but my toes are freezing.
2 x 20', 12' @ 0.986. 1.008, 0.974. I met my goal of 0.975-985, and will keep ratcheting up bit by bit for 1.0 in the final wko. My peak HR @ the end of the last interal continues to drop, and the second two intervals seemed a little more tolerable than before. Despite what our coaches say ("Fitness is in the muscles"), it's more like that Yogi Berra quote: "Half of this game is 90% mental".
Ventured outside today and wound up totally bagging the disciplined workout we were supposed to do. Lots of hills and a Mapso teammate made for a lapse into roadie behavior. I went for 39 miles and about 2:15 riding time in the final assessment. Bagging the run because I rolled home wet and very cold. The hills of course turned into little competitions after I got in one 11 minute FTP interval before I had to take a break for my friend. It had lots of hills so my power was all over the place despite averaging my FTP. Even trying to go easy up these hills I was seeing the watts go up well over 250 in my easiest gear. That is going to be a problem for me trying to learn to ride steady but there was none of that today.
I spun up one of the hills with a high cadence but wound up with a 282W avg for just over 3 minutes. There was one short hill that turned into an all out measuring contest. That one had me at 624W for 30 seconds. My friend also did a fair amount of riding my wheel so that was gratifying, especially during that FTP interval.
Bagging the run today. Got home and could barely move my fingers and toes. My skullcap was soaked so I didn't want to stress my system any more.
Got the workout in....much better today than Tuesday. .99, .99 and 1.01.
Felt pretty good especially since I got up at the crack of dawn to do a swim class with a friend....started 6:30 AM...not gonna be doing that again for a long while! Too early for a saturday.
2x20' + 1x12' @ FTP. First 20' I did as over/unders (+/- ~10W) to change things up. Second 20' and the 10' segment was straight up @ FTP.
Like Satish, I'm starting to dislike Saturdays as well. It's not fun waking up all warm and toasty under the covers, and then having to face the fact that at some point during the day, I'll have to put on my workout clothes and head downstairs, where its 50-55F, to sit on a seat for 90' that produces numbness. Yes, I've had a fitting - no it didn't eliminate the problem. Short of a nose-less saddle (potentially - even sitting on that during the tri-bike fitting gave me the impression it wouldn't solve the woes), I think it's just something I have to deal with when on a trainer. Doesn't seem to affect me nearly as much outdoors.
Anyhow - to top it off, then I have a run in crap weather to look forward to.
On the flip side, I'm really loving Saturdays! If my memory is correct, this may be the most FTP I've ever served up in a single session indoors. 20/20/12 at 0.97/0.96/0.97. Tough but doable. Started to tack on some 80% work and my legs told me to stand down. So I fueled and bricked it. Pretty happy, all in all.
I tend to find the Tuesday workouts harder than the Saturdays. Probably because the runs are longer and there isn't much time between the end of the last FTP interval and the beginning of the run.
Did the 18'x2 and 10' x1 as a 22', 19.5' and 5' w/u as I was watching "Looper" and got into an intense scene so I was able to power through. Bricked 20' run afterwards. Fueling definitely better this week which helps tremendously.
Good ride today - I seem to continue to climb out of my holiday slump. I've been using a SWAG FTP of 285 (failed my bike test), and it seems about right. Here are today's stats: 18' @ .97, Mean HR = 155; Max = 164 18' @ .98, Mean HR = 162; Max = 170 10' @ .99, Mean HR = 165; Max = 175 15' @ .81, Mean HR = 154; Max = 159
Felt really good. Much better than even just one week ago. Here is last Saturday - lower power and higher HR: 18' @ .97, Mean HR = 167; Max = 175 18' @ .96, Mean HR = 171; Max = 179 8' @ .97, Mean HR = 169; Max = 179
I guess there is something to this rest and recovery stuff! Did a 20' minute brick run and felt good on that too. Took three or four minutes to ramp up to HMP, and held that for the rest pretty easily.
Hey Ryan. I was having some numbness problems at the beginning of the outseason so as per a suggestion on the cobb cycling website I actually tilted my seat nose UP a couple of degrees and I haven't had much of a problem since. I am using the stock prologo seat that came with my bike.
Comments
@ Peter. Thanks! I love trainer road cause I can chase those numbers. It felt like the walls were closing tonight though, kind of like the old days when I rowed crew. I guess you can't raise the roof until you bring the walls a little closer!
Good job on your wko! Playing with the cadences adds an added challenge.
So plan for today was what was originally Tuesday's workout. I've been struggling keeping the z4 intervals up so knowing I had to try something different I opted to ride on my 50x14 gear instead of 50x15 and see if that helps. I also did the standard prescribed warmup with a 10' zone 3 interval (which I'd never done before). Zone 3 interval was easy, 10' IF 0.85.
Real work went extremely well, first 10' at IF 0.99, next 18' IF 1.0 and for the final 10' I had some desire to overachieve and finished with an IF of 1.06. All in all, 1h20' with an IF of 0.92. By far, these were the best legs I've had in weeks or months, it was work but the power was excellent. HR was low on all intervals also. Not sure where the big improvement came from, may also very well be due to this being the first 'leg' workout since Monday morning and the recovery did wonders.
So tonight instead of the Thurs VO2 session, I opted for the skipped Tues FTP session. At first I wasn't sure how it would go. I did 5' easy WU then 10' @ 0.84 which felt harder than it should have. The first 12' I couldn't get up above 0.95. I had started with a slower cadence which didnt seem to work so I bumped it up to 92 and felt better but still couldnt muster the power I expected.
With trepidation I started the 20' middle set and decided to go back to my typical FTP mashing at 83 and seemed to do better. Not till late in the interval did I really start to struggle to hold on. The last one started messy but settled in and finished strong.
Total ride 1:20 @ .875
12' - 20' - 12' @ 0.95; 0.994; 0.977
http://app.strava.com/activities/37109338
I sure hope the long bike Saturday goes at least as well as tonight..... but preferabley better......
it's been a long week of work and travel, but closed out with a bang (or BOOM!) tonight. i got off the plane from SanFran ~10pm and hit the bike after catching up with the wife and seeing the kiddos (sleeping) for the first time since sunday
started out with the standard w/u and registered a Last Minute Heart Rate (LMHR) of 128 bpm at RPE6. the best i've felt during a w/u in weeks
the VO2 sets felt easy in comparison to previous week and I certainly could've pushed harder -- quite different than last Thursday when I just barely made it
it was a good call to wait until tonight to hit the bike vs. trying to work a spin bike while traveling this morning. gave me some extra rest (albeit sitting on a plane for 5 hrs), so hopefully i won't pay for in during Saturday's long bike
way to go all! it's been amazing to watch the camaraderie building thruout the NOS, but especially these last few tough weeks. We're going to crush this upcoming season!!
I'm ready to knock out my long bike with 2x20 Z4 and 1 x 12 this morning on the trainer. It says not to extend it it to 2-3 hrs on the trainer unless the coaches tell us to - how do I ask them if I should? I don't know how to find the micro thread. Thanks for any help!
Why is that, Al? Right now I just aim for 1 bottle with Cytomax per hour, independent of the sport (when training indoors). So yesterday my bike was 1h 20' and immediately after the bike I jumped on the treadmill and just continued drinking from the second bottle. Is a gel a better way? But I would assume I would have to drink it with pure water then instead of sports drink?
Ha ha ha!! Good job. Get some rest.
Likely a perfect storm of things from work to family to mid-OS fatigue. Looking back at a few of my recent bike wkos, my HR has been way to hiigh. For me, when HR gets much above 162-164 on the bike I start to suffer. At 170 my output drops. Trying to push thru and force the watts just hammers the coffin closed faster and seems to result in excessive lingering fatigue. The odd thing is I can still run, hit TP paces and even IP paces with minimal discomfort - as if they used entirely different muscles.
The good thing is work stress will begin to deminish as I move into next week and some (not all) of my family issues a in a lull for now. I'm going to work at getting more sleep and recovery this week too. That should help a lot.
Yeah, i should NEVER speak in absolutes! Seriously, sports drink is as good as a gel. For me, I don't like to carry a bottle on shorter runs, and I do all my bricks outside, that's the only reason Insaid it that way.
@Steve - I predict based only on intuition that sleep and recovery is going to make the difference in your FTP rides. It is a simple truth that life-load will affect your capacity for training load.
As to why your running is less affected, two thoughts: running may be a natural strength of yours, and running is very intensity-focused (vs. endurance) in the plan so it isn't stressing your endurance the way the FTP session are. If you did a real set of cruise intervals or even a 5k right now I bet you'd find you're well below normal. The TP workouts are just too short and you're able to muscle through them.
Hang tough and rest up, everyone!
Mulder and Scully dealt with the pyro-wielding gardener in the episode I watched. If I could make things spontaneously combust, I'd likely wind up keeping a lot of fire departments very, very busy.
@ Steve - I too have to feeling the fatigue. It will come around with a little extra rest and adjustment you've been making. Just a couple more workouts this week and in to the final 3 weeks.
I got in my Vo2 bike Friday AM after sleeping in. All were in the 300-303 right at 1.2
On a side not perhaps I should have moved the TV up from the basement before the Vo2 workout not after.
Gordon
will use today to reset and go back at the bike tomorrow morning.
As may of you have posted, I think I am really starting to feel the accumulated fatigue. This week has been extra tough. For those of you who have done the OS in the past when it was 20 weeks, I commend you! I cannot imagine having 9 more weeks of this kind of work!! Anyway - rock on, everyone!!!
http://www.trainerroad.com/cycling/rides/155677
First 18' were done at IF 1.05 (15 watts above indoor FTP), second at 1.04 (12 watts above indoor FTP. For the last 10 mins Garmin connect and WKO+ argue and depending on who you ask IF was between 0.99 and 1.04. (I think it's a function of how zeros are included). I didn't fade in the last interval but it was a bit unlucky in that it contained a high speed descent which made it a bit more difficult to keep the power up. (I had to ride around 38mph on my 50x12 to try keep the power up).
Added another 1.5h somewhere between zones 2 and 3, so ended up burning about 2400 kcal. That's 2.5 pints of Ben & Jerry's ice cream. ;-) Very happy with how it went, based on today's ride I'd guess my outdoor FTP is around 315-320, which is pretty good to start the year.
90 minutes bike wko in on the trainer. 2x18,1x10 at .99 each. NOT easy but better than last week. I was a sweaty snotty mess at the end.
http://www.trainerroad.com/cycling/rides/155826
Now that I am tracking the last minute of the 12 minutes at .85 in the wu I have noticed a couple of things, and input would be appreciated as I am trying to develop a better sense of how I react to the training load and what adjustments I should make.
1) today hr was a couple of beats higher than last week, but RPE was 6/10 vs 8/10 last Saturday. The FTP intervals felt a bit better especially at the beginning. So I believe I was adequately rested muscle wise but maybe getting into a bit of overreaching CV wise? Based on this observation I decided to not try to get to 1.0 IF at all costs and started each interval relaxed at .95 and see how it went. This allowed me to stay in aero longer but I was still able to build each FTP interval toward the end. HR at the end of the was also 1-2bpm higher than other FTP sessions, so maybe I should have stuck at .95?
2) At the end of the 12 minutes wu before the thursday vo2 sessions which I do in the evening after work, RPE is around 7/10, but HR is 8-10 beats lower than on Saturdays. Why is this? legs still tired from wednesday's run, but hydration better at end of day? Not sure if I could hydrate better on saturdays wthout getting up at 4am (yuck), but might be an important consideration for race day.
It has been really toough this last couple of weeks, training stress has really ramped up. Personally I find that my life in general and 'extra' training is becoming smaller and contracting around the EN workouts, as it should. weight sessions are getting shorter, less swimming, really trying to get to bed early and shed stress at work etc etc. I will be glad when the next couple of weeks is over. There IS light at the end of the tunnel!
Really starting to dislike saturdays though
. Keep at it everyone!
Started with some Z3 work to see how I felt, then decided 1x10' @ FTP would be enough for today.
http://www.trainerroad.com/cycling/rides/155759
It was cold for these parts (27F when I woke up). Since I my Power Penthouse is at the doorway of an upstairs deck, I can move myself farther in or out depending on the weather. I was in my sleeveless tri suit, but did not strip the top down as usual, AND I needed to wear toe warmers. Seemed kinda od that my arms and chest are sweating, but my toes are freezing.
2 x 20', 12' @ 0.986. 1.008, 0.974. I met my goal of 0.975-985, and will keep ratcheting up bit by bit for 1.0 in the final wko. My peak HR @ the end of the last interal continues to drop, and the second two intervals seemed a little more tolerable than before. Despite what our coaches say ("Fitness is in the muscles"), it's more like that Yogi Berra quote: "Half of this game is 90% mental".
Four more FTP workouts, let's make 'em all count!
I spun up one of the hills with a high cadence but wound up with a 282W avg for just over 3 minutes. There was one short hill that turned into an all out measuring contest. That one had me at 624W for 30 seconds. My friend also did a fair amount of riding my wheel so that was gratifying, especially during that FTP interval.
Bagging the run today. Got home and could barely move my fingers and toes. My skullcap was soaked so I didn't want to stress my system any more.
Felt pretty good especially since I got up at the crack of dawn to do a swim class with a friend....started 6:30 AM...not gonna be doing that again for a long while! Too early for a saturday.
Nice work everyone!
2x20' + 1x12' @ FTP. First 20' I did as over/unders (+/- ~10W) to change things up. Second 20' and the 10' segment was straight up @ FTP.
Like Satish, I'm starting to dislike Saturdays as well. It's not fun waking up all warm and toasty under the covers, and then having to face the fact that at some point during the day, I'll have to put on my workout clothes and head downstairs, where its 50-55F, to sit on a seat for 90' that produces numbness. Yes, I've had a fitting - no it didn't eliminate the problem. Short of a nose-less saddle (potentially - even sitting on that during the tri-bike fitting gave me the impression it wouldn't solve the woes), I think it's just something I have to deal with when on a trainer. Doesn't seem to affect me nearly as much outdoors.
Anyhow - to top it off, then I have a run in crap weather to look forward to.
18' @ .97, Mean HR = 155; Max = 164
18' @ .98, Mean HR = 162; Max = 170
10' @ .99, Mean HR = 165; Max = 175
15' @ .81, Mean HR = 154; Max = 159
Felt really good. Much better than even just one week ago. Here is last Saturday - lower power and higher HR:
18' @ .97, Mean HR = 167; Max = 175
18' @ .96, Mean HR = 171; Max = 179
8' @ .97, Mean HR = 169; Max = 179
I guess there is something to this rest and recovery stuff! Did a 20' minute brick run and felt good on that too. Took three or four minutes to ramp up to HMP, and held that for the rest pretty easily.
Good luck on tomorrow's run everyone!
Hey Ryan. I was having some numbness problems at the beginning of the outseason so as per a suggestion on the cobb cycling website I actually tilted my seat nose UP a couple of degrees and I haven't had much of a problem since. I am using the stock prologo seat that came with my bike.