2013 Spring Fling Challenge [Official Thread]

Coach Patrick

Welcome to the 2013 Endurance Nation Spring Fling Challenge!



As posted in the forums, by Coach Patrick, we see this as a Day Challenge that you pick and do as much exercise as you can in one day. 
The top ten folks will get a limited edition signed National Rally Poster as an Honorary Rally Participant!  AWESOME!




You will earn points for doing as much as you can in as many of our three sports as you can. A 50 point bonus to you for recording all you do in just one day. A spreadsheet has been created for you to track your results and compile your final score!



We have chosen to use TSS (Training Stress Score) as the measuring tool.



Link to the spreadsheet is here: https://docs.google.com/spreadsheet...sp=sharing



Here is a video on how to record your data for the challenge: http://screencast-o-matic.com/watch/cIeFbyVFav



All you have to do is put your name down, followed by your TSS scores for the sports you have chosen and the sheet calculates your total for the day. The person with the highest TSS is the March Fling Challenge Winner.



Since we want everyone to play (including those without power) below you will find links on how to calculate your TSS for swimming/running and biking. Those with power have this capacity in the software they use when downloading their info.



Calculating TSS for Swimming


http://home.trainingpeaks.com/artic...score.aspx


If you don’t have a power meter or GPS/accelerometer her is a link explaining how you can estimate your TSS for your cycling and running:


http://home.trainingpeaks.com/artic...friel.aspx


[EDIT - Bonus Item Included - Miles For Charity!!!]
Charity Miles (www.charitymiles.org)

Here are the brief highlights:


Walk, Run, Bike for charity using your gps enabled smartphone 
Earn between $0.10 and $0.25 mile  for the charity of your choice*
Money comes from corporate advertising budgets, no more asking friends, family or co-workers 
All you do is look at the static in-app advertisement that’s part of the charity selection screen and allow the app to post that you “walked/bike/ran x miles for your favorite charity” and of course the sweating
Only if you want!! Thanks Team!

shawn702

It would be pretty cool to have an in house TSS score system. Im sure that I not the 1st to bring it up. What are your thoughts coach .

Coach Patrick

@Shawn, I am interested..what do you speak of? Our own version of TSS or our own in-house calculators?? Thanks!

shawn702

Would it be possible to rock out a spreadsheet for swim,bike,run TSS score? I know that I could spend the cash on training peaks WKO Software. I have Champagne taste on a Miller High Life Budget. I'm sure it's easer said than done.

zwuba

I didn't get it ... you saying

do as much exercise as you can in one day.

and on the other hand

A 50 point bonus to you for recording all you do in just one day

.
Does that mean everybody will get that 50 points extra because it's about one-day-challenge only ... or is the first sentence meant to be 24hours so it also counts to have a trainer ride in the evening and a long run the next morning.

I don't think it's a good idea to have a own version of TSS inside EN - then you loose comparability to other peeps outside EN.

Brenda Ross

Stefan,I think the Coaches mean, as much exercise in 24 hours. What I got from the screencast is that the challenge is taking place for the Sat and Sun, but lets say you only exercise on one day, like Sat where you do swim/bike/run, then you would get an extra 50 points, but if you exercise on Sat and Sun, so not everything in one day, you just get the TSS points for the actual exercise. That is my interpretation of it.

Carl

Okay I am gettng on board cause Saturday is a long day for me and we will see how I stack up. Figuring that swim TSS takes a Phd in some sort of Math. William Jenks you may have to double check my math on that one. Goal is 4 hour bike, 90 min run, and 4500 yards in the pool. ALso vacuuming the house so that has to be some points and dusting for sure will rake in several TSS's.

So to be clear this is a one day do all you can!!!!! Lets get it on.

Coach Patrick

@carl I don't know what the TSS for vacuuming is, but it DOES count. Go for it. Super Bonus points for a pic of you vacuuming in your kit...

Dave Mehl

Let the shelling begin. 8 mile "long" run complete early this morning. According to TP, this earned me 114 run TSS points. I'm not too familiar with run TSS in TP, but it appears I have my threshold pace set correctly, so hopefully this number seems in the ballpark for a run? I didn't do the OS Sunday intervals because I've got an indoor tri later this morning, but I wasn't walking, either. Looking forward to beating my indoor tri numbers from last year and my first race of this year!

Peter Wick

I can only do biking today so I went at it in the pain cave for 150 minutes like my GFF plan said I should. Once I got the 2 x 20' out of the way it was time for all sorts of ON time.

http://www.trainerroad.com/cycling/rides/267387 TSS = 217. Also set a new 20 minute best and I wasn't even testing today. I just can't really walk very well right now and I'm helping friends paint their house this afternoon.

zwuba

May I kindly ask for approval to count my Friday-Saturday workouts ... I had to switch my plan due to racing schedule

tim cronk

OK 4:40 ride is done , 3 x 20 between .8-.85 , 6 x 25 .75 and above, OH and I'm logging the higher TSS since its more correct from Quarq!

http://connect.garmin.com/activity/287818480 Garmin/Quarq , AP174/NP180 , IF .76 , TSS 270.2 FTP set at 236
http://www.trainerroad.com/cycling/rides/267405 TR/CT , AP 168/NP173, IF .75 , TSS 263.9 FTP set at 231

HM race tomorrow.... Looks like I need 130 TSS to hit 400 !

Hope all the Spring Fling peeps and the Tucson campers had a great day training!

Fredwhansen

Stationary bike indoors, ran to the Y for swim, swim, run home. Swim and runs were not pretty. Lots of cramps on swim. Legs felt fine, light, and fresh, but heart and lungs didn't want much to do with the swim & run. I don't know if I have time to calculate the TSS points?

Bike 59 Miles.
Run 1.25 Miles.
Swim 1,600 Yds.
Run 2.75 Miles.

http://connect.garmin.com/activity/287845197#.UU328kyUARo.mailto

http://connect.garmin.com/activity/287845223#.UU33EI3tCi4.mailto

http://connect.garmin.com/activity/287845245#.UU33Jg9UoXw.mailto

http://connect.garmin.com/activity/287845264#.UU33Pm5-e0E.mailto

tim cronk

OK 4:40 ride is done , 3 x 20 between .8-.85 , 6 x 25 .75 and above, OH and I'm logging the higher TSS since its more correct from Quarq!

http://connect.garmin.com/activity/287818480 Garmin/Quarq , AP174/NP180 , IF .76 , TSS 270.2 FTP set at 236
http://www.trainerroad.com/cycling/rides/267405 TR/CT , AP 168/NP173, IF .75 , TSS 263.9 FTP set at 231

HM race tomorrow.... Looks like I need 130 TSS to hit 400 !

Hope all the Spring Fling peeps and the Tucson campers had a great day training!

Fredwhansen

Rock it Carl! I won't, but I will need to recover and bike, swim, & run some more later to come close to your output. I am going to do a small group ride of 2 hours tomorrow.

Fredwhansen

Tim, Have a great race tomorrow!

novaavant

wOOT! Strong start to my spring fling rides. A fun ride out with my son! Not big on the TSS points but it's always worth spending time with my boy.

http://connect.garmin.com/activity/287868079

First sufferfest ride to come a little later this evening..

tim cronk

Attilla thats awesome!

Fred thanks I will!

novaavant

Tim, thx. Nice ride on that trainer BTW, wow!

I'm gonna do Blender tonight and try Disaster in the am on TR and see if I can survive it.

Good luck on the HM tomorrow I know you will kick its @ss!!

Carl

There was no rocking it today. Did ride for 2hrs20 minutes but it was not pretty.

• FTPs were: 1.0, .90, and .97. 
• Total from today: 
• 42.67 at 3.21 watts/kg. Total TSS on the bike for the week 540 
• My first one hour and twenty min was at .88 IF and second hour I cranked the intensity way down.....78. 
• Overall Ave watts 215, Normalized power 225, ave cadence 84. 

Ride #1

Duration: 1:20:53



Work: 1088 kJ



TSS: 103.7 (intensity factor 0.882)



Norm Power: 235



VI: 1.05



Distance: 24.83 mi



Min Max Avg



Power: 0 373 224 watts



Cadence: 39 117 83 rpm



Speed: 0 22.3 18.4 mph



Ride #2

Duration: 1:00:29



Work: 738 kJ



TSS: 60.7 (intensity factor 0.778)



Norm Power: 208



VI: 1.02



Distance: 17.838 mi



Min Max Avg



Power: 0 378 203 watts



Cadence: 49 127 87 rpm



Speed: 0 22.2 17.6 mph

tim cronk

Attila, Ambitious with Disaster! Boy Carl is gonna be jealous when he see's that ride!

Carl

Posted By tim cronk on 23 Mar 2013 03:04 PM
Attila, Ambitious with Disaster! Boy Carl is gonna be jealous when he see's that ride!

All I have to say is Disaster and Blender are pure HELL!!! Disaster literally wrecked havoc on me for 3 days. I want to do again but not while in the OS. Just to much!! Best of luck and keep us posted!!

novaavant

Yum yum the pain shake was pretty tasty! However, we shall see what damage it did on me for disaster in the morning. I've guzzled my recovery shake and now it's time for some dinner. BTW that piece at the end with Davis Phinney had me welling up on the bike. He was always one of my favorite riders back in the day.



http://www.trainerroad.com/cycling/rides/267998

Dave Mehl

I think I left all my racing mojo in last year - tough indoor tri to start the year. Hopefully just OS fatigue and that awful spin bike (I LOVE MY OWN BIKE!!). Anyway, felt surprisingly good this morning for the weekend OS brick. Hit all the bike intervals and felt good on the run. Final numbers for the Spring Fling Challenge are 432 TSS points total. Feeling pretty shelled, that's for sure. Looking forward to a yummy brunch with the family soon. Hope everyone else had a great weekend shelling themselves (and dreaming of riding in Tucson!)!

novaavant

Spring fling all done. I don't think I'll be walking straight for a day or two.

Day 1:
http://www.trainerroad.com/cycling/rides/267998
Day 2:
http://www.trainerroad.com/cycling/rides/269137

tim cronk

OK here's my files for the day , 10 min easy spin on bike trying to wake legs up this am, 1 mile warm up at the race with some strides, and the Half Marathon Race which is a PR BTW look for a race report soon!

http://connect.garmin.com/activity/288492199# 10 min warm up on bike TSS 1.6 LOL it counts
http://connect.garmin.com/activity/288478413 1 mile warm up run with stride pre-HM TSS 8.78
http://connect.garmin.com/activity/288478434 HM TSS 148.17

This was fun to track for the weekend!

tim cronk

Attila Nice JOB on Disaster!

Carl

Nice work gang!! Huge TSS's!!! Blender followed by Disaster I'm soooo jealous!!!
But I'm sitting at the fire station legs up, eating red sauce, drinking free city water, and watching basketball. Guess what-!? I'm going to repeat that scenario tomorrow but by being in the ER for a morning meeting. ??

Steve West

Lots of great stuff happening here this weekend! Nice work Carl, Tim, Attila, Fred and Dave.

I swam Friday (not included here) the did a bike session yesterday as part of my RF plan but the real meat-n-potatoes was today. I ran my last long run in prep for Boston - 22 miles. The plan was to run 20 to 22 and finish with an average pace at MP + 30 and try to make it a negative split.

Results was 22 miles in 3:04 @ 8:22 ( MP + 25). First half at 1:33:30, second half at 1:30: 45 - a 2:45 negative split. Very please with the results but I must admit I did begin to fade during the last mile. Not bad, but enough so I took a lot of mental focus to maintain good form.

Run (rTSS 278.8) http://app.strava.com/activities/45720379
Bike (TSS 100.9) http://app.strava.com/activities/45647207

24 hour total TSS = 379.7 Not enough to get near the top but a solid effort overall hitting both the Spring Flingl and my Boston prep goals.

Core tomorrow.....

Fredwhansen

Did an outside bike of 45 miles this morning with a friend. Sometimes there are four of us, but just us two today. Really windy today. Spent approx 11 min in Z5, 40 min in Z4, 22 min in Z3, 42 min in Z2, and 27 min in Z1.

http://connect.garmin.com/activity/288203340#.UU92jwKu7sM.mailto

Fredwhansen

Boom Steve!