Thursday 2x6x1/1 done. Legs feel like they are coming back to me a bit and I am less fatigued than earlier in the week. Maybe seeing some adaptation to all the VO2 stuff.
2 x 6 x1/1 done early this morning. As usual VO2 session not bad. Some serious burn in the quads, but very doable. Now in maximum rest mode to hopefully have a good FTP session Friday!
Went off plan today and did 3x12 @ FTP to see if I can get back to being friends with my bike. Not to bad overall but would have liked to added a 4th - just didn't have it for that. All good. May head to the pool tomorrow to splash around some - first time since before the OS. We'll see how I feel later tomorrow during my 2.5 hour commute home.
Wasn't feeling great yesterday and skipped the run, still not 100% today but good enough to give it a shot. Masters swim in the morning and what is normally Tuesday's brick today. It seems I'm really adapting to the higher FTP and was able to hit all FTP targets at IF 1.01. The longer warmup with an extra 10' block (cut it 2' short because I have to watch Oprah ) seems to help also.
Mentally tough to get on the bike after work and it was a physically hard workout as well did 2x(5x1)and 6X1 instead of the 2X(8X1). It was a good call.
I've been thinking of trying to move things up to get a bike in on Monday and tuesday next week as I will be going away next week Jan 23-30 for a holiday. After giving my head a shake and looking at how I've been feeling I think I'll just stick to the plan and see what Monday brings. The plan is to run 4-5 times the week I am away as the in-law family vacation permits. SAU's are the word of the week so if it doesn't happen so be it.
Keep the workouts rolling
@ ;Al thanks for the post it got me through today's workout as I sucked it up and pushed through a tough day.
Normally, I've been doing 10 x 90/90 on these days, but with more full recoveries in between (~40% FTP vs 65%). Today I tried it with recoveries @ 65%, but to compensate I went back to full script 2 x (8 x 60/60)).
Hard to tell specifically where the differences lie. I feel like I wouldn't have been able to sustain 90s of ON time, but then again maybe I could with an extra 30s of rest (90s vs 60s). Actually, biggest difference was that due to gearing, the ON time portions were done @ 80 rpm vs the @85-87 or so I usually end up at during VO2 workouts - so it definitely felt a bit like mashing.
Got the ride in last night. Uneventful. http://www.trainerroad.com/cycling/rides/163781 I could have done more - considered adding a couple to the second set, like the advanced plan does. Decided to save it for the weekend.
I'm a week behind in the plan, so I have 18/18/10 on Friday plus a 40m HMP run, then 2x2 on Sunday. I aim to hit every workout this weekend and next. I'll let you know.
Ride completed last night. 1st set of 8 1x1s not two bad. 2nd set at number 4 they were getting tough. By number 8 I was saying thank God this is the last one. Whew!
Yes, Eric. That was one nasty workout. I just came up from the cave and am wiped. You know that feeling your body has when you finally drink that recovery nutrition and everything begins to feel better? Like you might just be able to go on living? This was one of those days.
I've kept the trainer on the 'mountain' setting and man it is punishing. Doing the 25 minute warm-up is hard at that setting but I was encouraged that my HR was actually in the right zone for an ABP interval. In the first set I treid to extend each interval by 5 seconds and keep the rest to only 1 minute. I got up to doing 1:30 on the 7th but just couldn't do anymore so the 8th was back at 1 minute. I gave myself 4 minutes of rest and then did the second set all at 1/1. Very difficult but I got through. I managed to stick on 10 minutes more of ABP at the end and now all I want to do is sleep. Too bad the dog needs to be walked and other chores are waiting.
Again, I must add that reading these threads in the NOS forums are like extra pre-workout nutrition. Keep it up everyone!
P.S. Is anyone having trouble with TR not syncing workouts today? Mine still hasn't shown up on line.
I was up and at em early today. It was again hard to get going and stay in Z3. I think I might just be burning out on the trainer. I think a fun ride outdoors might be the cure. Unfortunately, the weather is not helping that out. I will just have to buck up. I did get in the 20/20/12 and then bricked the run. Off to work, good luck getting it going all!
Wow, three days out of the fight and then I get welcomed back with this workout. Had to throw a note out on the dash board to keep myself honest as I knew the going would get tough. 20/20/15. I really started doubting my ability to pull it off about halfway through the 15 minute interval, but I started going minute by minute. I 'rewarded' myself by throwing out the 2x10's at 80% I had planned on doing. Ended up with 0.97/0.95/0.95. I'm going to take it easy on the run today and then see how tomorrow's intervals hold up.
Good luck everyone and keep on it! We're almost there.
way to go, all! inspiring to read these posts. i've been falling behind slightly on posting and feel like i'm struggling to keep up with these workouts, but i'm definitely being pushed to my limits and that's what this is all about.
felt really good this morning before going down to the cave and had a decent w/u, but my LMHR was ~5 bpm above where it is if i'm feeling fresh, so i knew it was going to be a struggle. RnP really knew what they were doing implementing the new standard w/u
@Scott - I so hear you about wanting to get outdoors. I'm grateful for a trainer but man, oh man, would I ever love to live some place where I could be cycling outdoors right now. Stupid winter.
@Roy - funny way of "rewarding" yourself. Well done!
And I'm going to add a lower cap boom! I got the 20/20/12 done but was nothing BOOM! worthy. Was staring out the window watching the snow fall, thinking about waiting to go for my run later this afternoon once the sidewalks get plowed. Next week's highs are forecasted to be in the low -20C (yes, the HIGH is suppose to be -20C some days. That's in the low minuses in F, for my American friends). That being the case, I had better get some running done today/tomorrow in the *milder* temp. Sheesh.
Concert tonight so this was just an easy 45 minute spin with a 20 minute block of sweet spot. No run. Plus I had moved Wed/Thu to Thu/Fri so I wasn't all that anxious to kill myself with 35' of FTP...
Allowed myself a little longer warmup to get the cobwebs from the -24-trip to TX out of the system and then started BOOMIN'. Felt great, added some z3 at the end for a 1:50 ride. BOOM!
I think I'm the opposite for Scott: bike legs feel great, run legs are on the edge... Did the run right after, held close to the prescribed paces, but it wasn't pretty. Then again, lookng at my garmin afterwards, apparently I burned 600 cals - and only consumed one gel Hmmm...
But seriously the second set of run VO2s in five days tomorrow? Who the hell peed in the coaches cheerios this week??? That'll be interesting!
Excellent job on getting these long FTP intervals done they are tough.
@Roy - I know what you are going through coming back. At least I got sick a few weeks ago and it wasnt' as hard.
20/20/15 for me as well. I had a great workout and better than expected. Too it easier on the 20' .96,.96. I felt really good with 10' left on the 2nd 20' and road the 15' @1.0.
It appears that for me, staying on a trainer for > 60' is significantly easier when there isn't 20' of filler time @ 85% to get to 90'. Today's 2x20' + 1x15' brought me to 75' when the main set was complete (12' warm up, 55' worth of FTP, 8' worth of rest). Much easier, mentally, than some of the earlier FTP workouts where the main set was wrapped up by 45' and required 30-40' of padding @ 85%.
Then again, I also had Airwolf to keep me motivated towards the end. Nothing like real bad 80's midi soundtrack to keep the adrenaline going. How can something so bad be so AWESOME?!
I opted for a change of scenery and equipment so took the time trial bike for the first time in 6 months and went to a paved trail 30mins from home. Had difficulty riding in aero so did most of the intervals sitting up. I was aiming for IF of 1.05 because of riding outside versus my FTP that was tested indoors. First 20' at IF 1.06 but the second 20' was only 1.02, same with the last 12'. Then did some extra miles to make it a 2.5h ride, doing some z2 /z3 but rather unstructured. All in all 203 TSS so felt pretty toast.
ran first early a.m. (60') as usual and then got to the cycling this afternoon. I think this was the hardest day in 2 outseasons for me but got it done after seeing all you folks nail it! 2x20', 1x12', 60 oz's of Gatorade, 2 Powergels, 1 S-Cap and 1 tired dude......b...........o.............o...............m.....zzzzzzzzzzzzzzz
good luck on tomorrows run intervals, gonna be on tired legs!
That was tough! Did the first two 20' at .97 and .96. Only got 5 min for the 12' interval at .95 and legs failed. I felt like I was doing squats to the point of complete muscle failure. Pedaled easy for 4 or 5 minutes and did 10 min at 80 - 85% to get to just short of 90' total. Did not quite nail it, but a solid workout still. Did the run as a 30' brick, and after settling in for 5 minutes managed to stay pretty close to HMP for the rest of it, and felt pretty good. But overall - that hurt!
Rough! Discovered I needed to drink less coffee and eat more before today's workout! got off bike - legs were jello and shaky arms/hands. Pounded pineapple juice and a banana and let the arm/hands settle down and then got on TM for the brick run. DONE!
Beg Plan: 18/18/10 ended up being 18/13/10/5 - .97/.95/.97/.97 - got the time in but hard!!
Late post from yesterday morning, but after reading everyone else's post, thought I'd add my workout as well!
During warm-up I didn't think I could pull off the 2 X 20' @ Z4 then another 15'. So, I tackled the first and thought, "heck, I'll just spin the last one in the small chain ring and get the AVHR up to the Z4." But, I was able to do all three in the BCR and keep it in Z4. Surprise - surprise!
Way back when in like week #1 or 2, I never thought I would be able to pull this off. Regardless of how I test in week #14, I am lots better now. Also - this is a harder biking part of the OS than the biking in '11 and '12. Just thought you all would like to know!
Comments
Thursday 2x6x1/1 done. Legs feel like they are coming back to me a bit and I am less fatigued than earlier in the week. Maybe seeing some adaptation to all the VO2 stuff.
http://www.trainerroad.com/cycling/rides/163758
Took the week off to do some snow boarding in Vail....don't tell RnP!
Thursday 2x6x1/1 done, bring on the rest day cause Saturday looks tough!
Mentally tough to get on the bike after work and it was a physically hard workout as well did 2x(5x1)and 6X1 instead of the 2X(8X1). It was a good call.
I've been thinking of trying to move things up to get a bike in on Monday and tuesday next week as I will be going away next week Jan 23-30 for a holiday. After giving my head a shake and looking at how I've been feeling I think I'll just stick to the plan and see what Monday brings. The plan is to run 4-5 times the week I am away as the in-law family vacation permits. SAU's are the word of the week so if it doesn't happen so be it.
Keep the workouts rolling
@ ;Al thanks for the post it got me through today's workout as I sucked it up and pushed through a tough day.
Gordon
Hard to tell specifically where the differences lie. I feel like I wouldn't have been able to sustain 90s of ON time, but then again maybe I could with an extra 30s of rest (90s vs 60s). Actually, biggest difference was that due to gearing, the ON time portions were done @ 80 rpm vs the @85-87 or so I usually end up at during VO2 workouts - so it definitely felt a bit like mashing.
Jealous! Have fun!
Got the ride in last night. Uneventful. http://www.trainerroad.com/cycling/rides/163781
I could have done more - considered adding a couple to the second set, like the advanced plan does.
Decided to save it for the weekend.
I'm a week behind in the plan, so I have 18/18/10 on Friday plus a 40m HMP run, then 2x2 on Sunday.
I aim to hit every workout this weekend and next. I'll let you know.
Have a great rest day and a great weekend.
Great job everyone!
I've kept the trainer on the 'mountain' setting and man it is punishing. Doing the 25 minute warm-up is hard at that setting but I was encouraged that my HR was actually in the right zone for an ABP interval. In the first set I treid to extend each interval by 5 seconds and keep the rest to only 1 minute. I got up to doing 1:30 on the 7th but just couldn't do anymore so the 8th was back at 1 minute. I gave myself 4 minutes of rest and then did the second set all at 1/1. Very difficult but I got through. I managed to stick on 10 minutes more of ABP at the end and now all I want to do is sleep. Too bad the dog needs to be walked and other chores are waiting.
Again, I must add that reading these threads in the NOS forums are like extra pre-workout nutrition. Keep it up everyone!
P.S. Is anyone having trouble with TR not syncing workouts today? Mine still hasn't shown up on line.
Good luck everyone and keep on it! We're almost there.
Not wanting to steal Kate's thunder but BOOM! That is all.
http://www.trainerroad.com/cycling/rides/165882 ;
way to go, all! inspiring to read these posts. i've been falling behind slightly on posting and feel like i'm struggling to keep up with these workouts, but i'm definitely being pushed to my limits and that's what this is all about.
felt really good this morning before going down to the cave and had a decent w/u, but my LMHR was ~5 bpm above where it is if i'm feeling fresh, so i knew it was going to be a struggle. RnP really knew what they were doing implementing the new standard w/u
ended up triaging after the first interval to go:
20' (4'); 10' (3'); 12' (4"); 10' @ 0.95, 0.95, 0.87, 0.89
longest time on the trainer in the OS so far
bricked the run for 30' afterwards and now rest time until the NJ cell meet-up later today
@Scott - I so hear you about wanting to get outdoors. I'm grateful for a trainer but man, oh man, would I ever love to live some place where I could be cycling outdoors right now. Stupid winter.
@Roy - funny way of "rewarding" yourself. Well done!
@Satish - WTG!
And I'm going to add a lower cap boom! I got the 20/20/12 done but was nothing BOOM! worthy. Was staring out the window watching the snow fall, thinking about waiting to go for my run later this afternoon once the sidewalks get plowed. Next week's highs are forecasted to be in the low -20C (yes, the HIGH is suppose to be -20C some days. That's in the low minuses in F, for my American friends). That being the case, I had better get some running done today/tomorrow in the *milder* temp. Sheesh.
Have a great day, everyone!
Concert tonight so this was just an easy 45 minute spin with a 20 minute block of sweet spot. No run. Plus I had moved Wed/Thu to Thu/Fri so I wasn't all that anxious to kill myself with 35' of FTP...
And a happy BOOM from here too!
Allowed myself a little longer warmup to get the cobwebs from the -24-trip to TX out of the system and then started BOOMIN'. Felt great, added some z3 at the end for a 1:50 ride. BOOM!
I think I'm the opposite for Scott: bike legs feel great, run legs are on the edge... Did the run right after, held close to the prescribed paces, but it wasn't pretty. Then again, lookng at my garmin afterwards, apparently I burned 600 cals - and only consumed one gel Hmmm...
But seriously the second set of run VO2s in five days tomorrow? Who the hell peed in the coaches cheerios this week??? That'll be interesting!
Keep it comin' folks!
Excellent job on getting these long FTP intervals done they are tough.
@Roy - I know what you are going through coming back. At least I got sick a few weeks ago and it wasnt' as hard.
20/20/15 for me as well. I had a great workout and better than expected. Too it easier on the 20' .96,.96. I felt really good with 10' left on the 2nd 20' and road the 15' @1.0.
I'll be fitting in a run later today.
Gordon
Then again, I also had Airwolf to keep me motivated towards the end. Nothing like real bad 80's midi soundtrack to keep the adrenaline going. How can something so bad be so AWESOME?!
ran first early a.m. (60') as usual and then got to the cycling this afternoon. I think this was the hardest day in 2 outseasons for me but got it done after seeing all you folks nail it! 2x20', 1x12', 60 oz's of Gatorade, 2 Powergels, 1 S-Cap and 1 tired dude......b...........o.............o...............m.....zzzzzzzzzzzzzzz
good luck on tomorrows run intervals, gonna be on tired legs!
That bike was a stinger, no question. Makes the early OutSeason workouts look like a walk in the park.
http://www.trainerroad.com/cycling/rides/165842
Had to really dig deep to finish that 3rd FTP interval, but got 'er done!
Great work everyone.
Beg Plan: 18/18/10 ended up being 18/13/10/5 - .97/.95/.97/.97 - got the time in but hard!!
During warm-up I didn't think I could pull off the 2 X 20' @ Z4 then another 15'. So, I tackled the first and thought, "heck, I'll just spin the last one in the small chain ring and get the AVHR up to the Z4." But, I was able to do all three in the BCR and keep it in Z4. Surprise - surprise!
Way back when in like week #1 or 2, I never thought I would be able to pull this off. Regardless of how I test in week #14, I am lots better now. Also - this is a harder biking part of the OS than the biking in '11 and '12. Just thought you all would like to know!