Jan OS Week 2 Bike Thread

William Jenks

Have at it gang!

We've got an FTP brick on Tuesday, a VO2 on Thursday, and a longer FTP on Saturday.  This will be the pattern for a while.

Brenda Ross

Will do.

Carrie Chavez

It feels good to be in the Land of the Training. The FLU kicked my butt Wednesday -Saturday. I rested fully. Sunday I got on the trainer and just rode easy listening to music and reading. Ended up at IM pace of 70% for an hour.

Today I did the Tuesday bike set knowing I would do whatever my body could do. I would not force anything. Ended up feeling great.

3 x 8 min of FT at .98, 1.0, 1.0. with remainder at 89%. for a total of 60 min. I am pleasantly surprised. I did not focus on the dial and just read and listened to music.

Feels good to be training. Now going to take the dog for my first jog.

Joe Matchette

@Carrie - I am thinking that if you can read at .89IF, then your FTP might be a bit too low. Have you tested recently?

Carrie Chavez

Yes- I tested week 0, just before the OS started. I was 2 days post 2 half marathon trail races. So I know my numbers are not exact as I usually am above 190W and my FT was 170 on that test. I figured I would need to use that number and then retest in a few weeks and then I got the Flu. So right now that is my number and I hope to retest in a few weeks. I am still happy to have been able to hold those numbers given how sick I was.

[Deleted User]

Looking forward to it ;-) The run after the FTP intervals might be 'interesting'. We'll see!

kimmydct

The week requires a little rearranging so I'm moving rest days to Wed. & Fri. Did my VO2 intervals tonight. Instead of 30/30, I did intervals of varying length (1-2mins) to get my total 12' of work. Hit them all with IF ranging from 1.2-1.27. (My tested VO2 is actually 128% of FTP) Legs don't feel as good doing VO2 on Mondays....

ThurmanMerman

Does it matter the order of the workouts in Tuesday. I usually run at lunch and ride after work and won't have opportunity to bike then run.

MattAaronson

@ Duane - if you can run and it doesn't materially impact the quality of your bike workout then go for it. There were some times last year where I'd do the run in the morning then do just fine on the FTP bike sets that night. But if you find you're consistently not achieving acceptable performance on the bike then I'd try to shuffle to get the biking in first.

ThurmanMerman

Thanks Matt. Given its a short slow run and 5-6 hours between sessions, would think I'd be ok.

zwuba

Just did the FTP ride which was really very nice
All three intervals felt "hard" so I assume the IF will prove that after fetching the data from my Garmin Edge.
Still have heavy snowfall here in Austria and our treadmill is damaged so I think I've to skip the running session today ...

Unknown

 That hurt!  

Waiting for the sun to rise so I can hit my 35 min easy pace run in 19 degree weather.  

http://www.trainingpeaks.com/av/CHZBZ3XIH2U5MPZA2AD3KT7MUQ

Brenda Ross

Decided to change how I do my schedule this year. Last year I lifted early morning, swam mid day and put the bike at the end of the day. This year I am biking first thing, lifting mid day, no swimming.

Todays brick went very well for me. Hit all zones and felt good on both the bike and the run. First time trying the New EN bike warm-up and I liked it. Went by super fast, compared to just riding steady for 10-15min with some quick turnovers. I actually also felt the Z3 was less boring than usual, but it is only the second week.

triathlonmami

I did the brick today too! Amazing I got it in but things just worked out. I find that the HR that I tested on my bike (avg heart rate of 153) feels like a zone 3 and not hard at zone 4. Today's intervals were more at 159-162 but I was able to keep the pace/intensity through the sets. Finished a good workout but not dying.

I hate testing and have no desire to test again. So I am reducing the rest time and keeping at the higher rates. Is that ok? Or do I really, really need to test again? I am not a number aficionado ... I just want to get a bit faster and fitter : )

[Deleted User]

Good brick today. I'm sure the day of rest yesterday helped, plus it is only week 2! More fun ahead.

Dave Mehl

3x8' bike done this morning while watching Batman. Hit the intervals pretty well and added 10' ABP. Still a little slippery from the freezing rain this weekend and some cold, cold temps, so I will do the run at lunch. Looking forward to the easy pace + strides.

Carl

Well todays workout was again to see if my FTP was low. From the workout I am estimating it to be around 10-15 watts low. I am going to bump it up 10 watts to start and see what happens. The last twenty minutes of the ride I VO Max'd every other minute for a little extra burn.

The run following the bike was a challenge for me so I know I was working hard on the bike.



Trainer Road info: http://www.trainerroad.com/cycling/rides/159820



Intervals at 1.059, 1.055, and 1.07.....



Entire workout (222 watts):

Duration: 59:48

Work: 795 kJ

TSS: 96.4 (intensity factor 0.988)

Norm Power: 231

VI: 1.04

Pw:HR: -0.54%

Pa:HR: 4.5%

Distance: 19.345 mi

Grade: 0.0 % (5 ft)

min Max Avg

Power: 0 620 222 watts

Heart Rate: 117 177 168 bpm

Cadence: 34 159 79 rpm

Speed: 0 28.5 19.4 mph

Pace 2:06 0:00 3:06 min/mi

Hub Torque: 0 15 7 lb-in

Altitude: 525 536 531 ft

Crank Torque: 0 569 238 lb-in

Temperature: 71.6 75.2 74.0 Fahrenheit

Joe Matchette

Got today's bike done early this morning, but not enough time to get the run done. I have a meeting in 30minutes, then off to go run after it is done. I can't wait to just go run at EP with a few strides thrown in!

William Jenks

Duane - if you can run first (a few hours or more before your bike), that's actually better in some ways. You can do the "long" version of the run if you have the time. Better to run first if you're not doing the brick. Run impinges the bike less than the other way around.

William Jenks

Got mine done this morning.



Pretty boring statistically: 3 x 8 at 249, 247, 251 AP, (248 FTP last test)

5 minute warmup HR 139. Others have been 140-145 or so.

http://connect.garmin.com/activity/262395285



Ran on the treadmill in the basement because it was handy. My footpad thinks I went a bit slower than my treadmill. For reasons that Matt A could elaborate on, I tend to believe the treadmill. After a few min warmup, I stuck it on 8:00 pace and left it there for a while, throwing 20-30 sec at 6 min miles once per minute half a dozen times near the end. 1.0% incline.

http://connect.garmin.com/activity/262395290



Weight was down to 151.6. I reported 155 to start last Monday if I remember right. Doubt I lost 3 lbs in reality, but I did watch what I ate pretty carefully last week. We'll see.

 

William Jenks

@Carl - Like I used to, it looks like your privacy settings are such that the links don't work.

Pat Koss

Got my bike session in on the trainer. Then the ice and sleet covered the roads before I could get the run in. Looks like some adjusting of the schedule will occur. No worries.

[Deleted User]

 Good bike workout. Like Dave, I got an extra 10' in at Z3. Enjoyed the first half of the Arsenal-ManCity tilt from the weekend. During the intervals I was reflecting on how much work I am doing now than in my previous "Off" seasons, where the average bike ride would be stooging along Z1 for 45-60mins. Much more work happening. I am very confident that I will be good and strong come the main training season. 

Joe Matchette

Posted By Andrew Morrison on 15 Jan 2013 02:29 PM

 Good bike workout. Like Dave, I got an extra 10' in at Z3. Enjoyed the first half of the Arsenal-ManCity tilt from the weekend. During the intervals I was reflecting on how much work I am doing now than in my previous "Off" seasons, where the average bike ride would be stooging along Z1 for 45-60mins. Much more work happening. I am very confident that I will be good and strong come the main training season. 

@Andrew - that confidence is very well placed.  Since you are doing the WORK now, the SPEED will definitely be there come the spring.    Your training buddies are going to be shocked and amazed.



 

helen.king@invis.co.uk

Tuesday's workouts done. Had intended to get up and do the bike this morning but it was too cold to get out of bed, fell back asleep and ended up being an hour late for work! Still getting used to trainer so whilst I did the intervals ok in terms of HR zones, last interval was about 2mph slower than the first one - until I picked up the pace for the last 2 minutes and blew the HR zone.

Trish Marshall

OY! After my wu (not on Trainer Road) I tried to start up the wo...noticed I didn't have power readings. Uh oh. I am NOT computer literate, so after about 15' frustrating minutes of cursing the 15 year old (who stole away to his bedroom with my lap top!) and finally getting myself reset I hit play. Took out my stress on those TH sets! Hit them all (following the advise to push the bike, not run) and it was great. Did 10' at tempo, with about 6 very very easy to cd.

morpheus

Tues FTP work

pregame- 7/10. good eats & hydration in the 1.5 hrs leading up to it.
mojo- 8/10. Hey Monstuh in da Cave, this one was mine!
execution- 8/10. Spot on with goal watts, 3x 8'(2'), used new w/u. Able to add on an additional 12' of z3 work. 5' hi cadence lo resistance cool down.
postgame- 8/10. luv my musclemilk.

then off to SwimAtlanta for 30' of Deep Water Running (DWR, from now on!) and 30' of ez swimming.

Carl

Well I had to experiment today and see how far I could push myself. I needed to get Thursdays bike wko in today a few hours after the FTP work. Have to say I am really loving the OS so far.

Here are the numbers from WKO:
Entire workout (218 watts):
Duration: 59:47 (59:48)
Work: 783 kJ
TSS: 95.9 (intensity factor 0.985)
Norm Power: 230
VI: 1.06
Pw:HR: -8.11%
Pa:HR: 0.59%
Distance: 19.313 mi
Elevation Gain: 10 ft
Elevation Loss: 0 ft
Grade: 0.0 % (13 ft)
Min Max Avg
Power: 0 442 218 watts
Heart Rate: 124 175 167 bpm
Cadence: 32 109 79 rpm
Speed: 5.1 25.8 19.3 mph
Pace 2:19 11:47 3:06 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 658 678 668 ft
Crank Torque: 0 460 233 lb-in
Temperature: 73.4 75.2 74.1 Fahrenheit

Here is the connection to Trainer Road:
http://www.trainerroad.com/cycling/rides/160570

Tomorrows swim and run may smart a little but we will get through this day.

Fredwhansen

Great WO's today. Did the bike this morning early, about 5:30, and did the full run (just a little faster than easy, but felt great and just couldn't get my body to go the 10-20" slower). Got in 26 miles this morning with right at or above my FTP of 234, avg 20.9 miles on the trainer, and doing 6 miles extra at Z3(190-200) to finish the WO in under 75 minutes. My run miles were in the 9:30 avg per mile.

Loving these WO's and my body felt great tonight. Definitely tired when the bike WO is done, and felt refreshed tonight on the run.

gopetego

Better late than never. With morning Doc visit this weeks w/o gonna be in evening. Solid bike with intervals @ .1007 / .994 /.996 with additional 12' @ 84%. Felt good. Then threw on warm clothes, grabbed flashlight and neon traffic bib and got in 3 miles in the dark. Ran a little faster than plan called for - but hey - it was cold. First brick of 2013 for me.

MattAaronson

I don't often run on a treadmill (and hardly ever for a brick) but my wife didn't show up at home on time so treadmill it was since the kids were sleeping upstairs.

Overall those 3x8's weren't easy but I managed to get them done pretty effectively with similar power numbers as those this weekend (a couple of watts lower, but not bad). I took it REALLY easy on the brick run…just set the mill for 8mph and enjoyed a 7:30 pace the whole time. Nice easy run although mailing it in like that isn't my usually MO and I regret it a bit and feel like I missed part of the workout now.

Bike – overall 1:00:01, NP 218, IF 0.913. Full warmup of 10' easy/z1 then 3x3'(1')@z3. Then the main set:

 

8'(2') @z4 – NP: 249 (IF 1.042), VI 1.00, HR 157/168, cad 90

8'(2') @z4 – NP: 250 (IF 1.046), VI 1.00, HR 169/178, cad 90

8'(2') @z4 – NP: 251 (IF 1.049), VI 1.00, HR 176/183, cad 89 (went to a big gear for a few 1' times)

-------

8' @z3 – NP: 222 (IF 0.928), VI 1.00, HR 174/182, cad 87

 

http://connect.garmin.com/activity/262591198

 

Strangely on the run although I just set the mill for 8mph the footpod-measured pace slowly drifted down. The down drift was correlated with a degradation in my cadence from 89 to 87 over the course of the run. Yet more evidence that if you calibrate the footpod using a certain form/stride, it isn't valid over the whole range. The impact was minor (a few seconds of pace per mile), but noticeable in particular on the chart.

 

http://connect.garmin.com/activity/262591074

 

Split	Distance	Avg Pace
1	1.00	7:25
2	1.00	7:24
3	1.00	7:28
4	1.00	7:34
5	0.03	7:40

 Cheers!