JOS Week 5 Bike thread
Wanted to get this up, though as I write it I don't have time to post my own workout.
Tough week here. 15 minutes is a lot more than 12 as you discovered if in the advanced plan. :-)
Thursday is still 15 min of "on" time in the VO2 set, with the default intervals set for 45" apiece.
Try to get in a bit longer ride (90 min) on Saturday. Advance set is 15, 15, 5, at FTP/Z4 remainder 85%/Z3 with a brisk brick run...or a longer one if you're not bricking.
Let us know how it went/goes!
Tough week here. 15 minutes is a lot more than 12 as you discovered if in the advanced plan. :-)
Thursday is still 15 min of "on" time in the VO2 set, with the default intervals set for 45" apiece.
Try to get in a bit longer ride (90 min) on Saturday. Advance set is 15, 15, 5, at FTP/Z4 remainder 85%/Z3 with a brisk brick run...or a longer one if you're not bricking.
Let us know how it went/goes!
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so today I went to a spinning class. its taught by an IronMan finisher and though not quite the prescribed workout, I felt like I did a lot of hard work and got back some enthusiasm. But I feel like I cheated on you ... but I feel like I might cheat on you again when I get lonely. Since this is the OS and I am not racing for a loooooong time I think its ok. Thoughts?
Interestingly although I attributed the difficulty of last Monday's workout to a large meal at lunchtime, I happened to have a lunch with colleagues at the exact same restaurant today!! So much for that hypothesis…perhaps missing my run on Sunday was a more valid reason.
With my wife traveling overseas on business this week I was alone at home necessitating a treadmill effort. The brick run was mentally difficult – 35' is a long brick by OS standards and I'm not a treadmill guy in general, but I broke it up into 5' segments and jacked the treadmill speed at certain 5' or 10' interval points. By the end I was running a 6:52 pace at 1.5% incline and my HR had steadily risen to be over 180.
Bike – overall 1:00:06, NP 227, IF 0.951. Full warmup of 10' easy/z1 then 3x3'(1')@z3. Then the main set:
15'(4') @z4 – NP: 254 (IF 1.062), VI 1.00, HR 157/168, cad 91
15'(1') @z4 – NP: 256 (IF 1.071), VI 1.00, HR 166/176, cad 92
-------
Remainder
3' @z3 – NP: 224 (IF 0.937), VI 1.01, HR 154/163, cad 87
http://connect.garmin.com/activity/269836856
Run – overall 5.02 miles in 35:14, avg pace 7:01.
Split Time Distance Avg Pace
1 5:00.8 0.68 7:21
2 5:07.3 0.73 7:03
3 5:00.0 0.72 6:58
4 5:00.0 0.72 6:59
5 5:00.0 0.72 6:56
6 5:02.6 0.72 6:58
7 5:02.8 0.73 6:52
http://connect.garmin.com/activity/269836915
I'm not doing it this year, but in other years, I've gone to a Thursday night roadie racer spin class at an LBS to substitute for VO2 workouts on the plan. I don't know if they were better or worse workouts, per se, but it was just a good social thing and reasonably close to what I was supposed to be doing.
Last test 5 weeks ago was 170W
Today was: 191W!!!! ( first 20- 192, second- 193, 2 min easy at 130)
Phew, I found some of my missing watts. I felt strong and in control the whole time and pushed a bit harder toward the end.
I did the normal 12 min 85% warmup without indication of fatigue based on HR. Ave HR was 141 at 212 W.
First 15 min segment was tough. It was obvious I wasn't going to hit the 250 W I've been doing. Ave was 241 (0.97)
Second 15 segment was torture, to be honest. I tried to break it up by doing a minute here and there standing in very high gear. Perhaps fortunately, I got interrupted for about 30s. Even so, all I could hold up was 234 W (0.94)
http://connect.garmin.com/activity/270174179
IF only 0.86 for 55 min.
Did a 20 min brick run on the treadmill. After the first half, I felt better and moved the pace up a bit from my EP to about 7:30 and then 7:15.
http://connect.garmin.com/activity/270174188
Run went a little better than the bike, but it was at a bit lower intensity of course.
Hoping to turn things around soon.
Glad u are feeling better WJ.
Managed .98 and .938IF for my 2x 15 last night then just 1 mi on the treadmill. I'm a bit concerned I haven't been able to consistently hit closer to 100% on the bike more often but I will assume my FTP is really accurate and maybe just haven't seen gains yet. I guess I have a few more weeks to work before the next test. And I can be a little impatient....
The main reason I haven't been spinning is that I am addicted to the reports from my power meter for the EN workouts (ie .98iF, etc) plus the pretty little TR charts. Guess I'm a big numbers geek...
I miss my spin classes, especially the people and the really hard short hard efforts.
So I ended last July with an FTP of 190 watts (began last season at 160, so it was a good year!) THen I didn't TOUCH my bike from July-December (Trained and ran my first 50 mile ultra marathon-no time for biking!). So I started this OS with an FTP of 162 (ugh, gross, there went all my hard work last year) but when doing the bike workouts the first 3-4 weeks I was easily able to keep my FTP intervals at around 173-176. From being an EN member for 3 seasons now, I know that I shouldn't have been overachieving-but I was thinking that when I tested my FTP the first week, it was just too low b.c that was my first bike workout in months. But this week-I had some ISSUES with the 2x15' Z4 intervals. I was still around 172ish for the wattage, but I had to stop in the middle of the second b.c I literally couldn't pedal anymore. I felt so weak. Any thoughts on this? COuld it just be the work of the OS catching up on me (being week 5) or that I was overachieving? Maybe just having an off day? I have VO2 intervals this afternoon, so we'll see how that goes. And just FYI-the running intervals are going great. Thanks for any feedback!
Duration 32:00
IF: 0.865
Norm Power: 173
VI: 1.18
Good luck to everyone attacking these later today!
Duration - 60'
Avg Power for 15x45" VO2: 354W
Avg Power for 15x45" @ 65%: 175W
Avg Power - Entire WO: 215W
Normalized Power - 244W
TSS: 120.8
IF: 1.097
I'd post a photo of the PowerAgent graph but I don't know how to do that...
Now I can go outside and play with POWER on the warmer days!
Last week I had bumped up the intervals to 60/60 so today's 45/45 felt a bit easier. I tried to pay attention to the OFF effort and keep it at 65%. Overall the 5 intervals ended up at just a bit of 1.0x IF.
Again, I am looking forward to tomorrow's rest day!!
Hungry!
Int 1: 225w IF .90 (5')
Int 2: 241w IF .97
Mon night (36 hrs off) - did the Tues FTP bike of 25' WU, MS 2 x 20' @ 95-100%, followed by 10 miles @ 80-85%. 35 miles total. 1:38:02.
Tues morning - did the Wed FTP run of MS 4 x 1 after WU. Miles @ 8:55, 8:55, 7:19, 7:10, 7:19, 7:25. 8.5 miles total. 1:13:48.
Tues night - did the Tues easy run strides. Miles @ 9:30, 9:03, 9:13 & .5 @ 4:20. 3.5 miles total. 32:05.
We'd morning - did the Thurs Vo2 bike w/21' WU, 5 x (4 x 45/45) limited on time, so actually did 4 1/4 x (4 x 45/45). 20 miles total. 56:59.
Thurs night (36 hrs off) - did the Sat FTP long bike w/25' WU, MS 1 x 32' (4) Z4 hard, instead of 2 x 15' (4). MS2 1 x 6' (2) Z4 hard, then 8 more miles @ Z3 mod-hard. 33 miles total. 1:32:07.
Hit all my marks all week, plus did a little extra time and/or above goals, except for having to cut my one bike a little shorter than I wanted. Planning to do my Sat steady run out and back Fri morning, then maybe a few miles with strides Sat morning before the HM on Sun morning. Goal is to get all week 5 plan done ahead of schedule for fresher legs on Sun morning. Instead of full rest days on Mon & Fri, made sure I had 36 hours rest between Tues & Sat WKO's done ahead of schedule. Only iffy call was how my legs felt Tues night for the easy run. I probably could have skipped that run, but bike went great Wed morning.
Happy training to everyone!
3 sets of 5 x 1'/1' after the standard warmup.
299, 302, 302, 304, 304
306, 314, 314, 313, 311
310, 315, 311, 310, 317.
http://connect.garmin.com/activity/270793296
Kinda wondered if I was going to make it for that last set of five. :-)
NP 231, IF .924 for 54 min
I continue to be amazed at you guys who are hitting ~1.00 IFs for an hour. You will be seeing boosts in your next tests for sure.
First week back from the honeymoon. So far so good. Well except for not being in paradise anymore
30 min at MP
25 min at HMP
5 min CD
8 miles in 60 min
Not sure about you but I'd rather do mile repeats then this!! Very mind numbing for me.
Then fell in the pool for 2000 yards. 1200 as drills. The stroke and catch are coming back.
Since my Dr told me not to run because of a calf strain, i have been adding more biking. So now, as you can imagine, my legs are happy for a day off.
The numbers for today's ride:
15'(4') – NP: 256, AP 257 (IF 1.012), VI 0.99, HR 156avg/162max
15'(4') – NP: 257, AP 258 (IF 1.015), VI 0.99, HR 163/168
5'(5') -- NP: 254, AP 255 (IF1.005), VI 0.99, HR 157/164
Again, this ride felt like *work*. And I had a bit of a revelation today....On Tuesday, my Joule battery died 1/2way into the warmup, but as I program the workout into a Garmin 310 for recording, I was able to just keep going. The first of the 2x15 on Tuesday was a lot lower -- 246 (.972) and 255 (1.007). That tells me that for the purposes of these intervals, the PowerMeter display is a Motivator, not an inhibitor....
Hope everyone enjoys their Saturday!!
2 x 10', 1 x 5' @ .99IF, 1.00 and 1.00 IF
Then I did part of of SoCal ride video w/ TR and managed .84IF for an additional 33'. Total bike time about 1:08, 18mi.
Struggled with the run again a bit. Fell short of Z2 target for first half, then got some mojo to redeem myself for the Z3 portion. My average pace was Z2 overall, but it was sub Z2 + Z3.5.
Followed by snow blowing about 2 1/2 feet of snow for 90 mins. This weather blows.