First time on my bike in over 3 weeks due to running Boston. Went out after work (sunny and 50*) and hammered all I could but not a structured ride. First out and back was 13 & 15 min @ .88, .89 then second out and back were 7 min each @ .85, .89
Felt good to be out but I was pretty cold when I got back. As the numbers show, my FTP is not the same as it was..... need to do some remedial work and recover the lost fitness.
Supposed to do a 2 x 20 and ended up doing 20 @.80 and 10 at .92 Maybe need some rest or some fun outdoor bike rides with some other people and not e so mentally taxed on numbers for a few rides.
So.. the day after a 40K TT I got "peer pressured" into riding Fort Mountain in North GA yesterday. The Mountain Madness Half Ironman Course. There wasn't much in the tank, needless to say after 50 miles I was toast and limped on in. I did prove I could climb a mountain in Z3 though. Man I had no legs or lungs
Hammered out 2x15' this morning on the drainer. First FTP workout in my new zones coming out of the JOS. Hurt pretty good, but I managed 1.0 and 0.97 or something for the intervals. They've got a bunch of Bond movies on Amazon Prime through the end of the month so I started watching The World is Not Enough - pretty entertaining since I haven't seen that one in a while. One more inside ride on Thursday then hopefully back outside for the weekend!
Not even sure I qualify to post this here as there will be no FTP intervals in my 30 minutes ride at 65-70%. Yes I'm in a transition week. Day off yesterday and additional SAU's this evening.
Week 1 of ADV Get Faster....since I recently tested in the OS, I went with the 'alternate plan.' 2x20. Thanks Rich! Not bad with all things considered.
20': 267NP/268AP, .997 IF, HR 153avg/162max 4' EZ 20': 273/274, 1.019, 160/170. <------definitely had to work the last 8min or so. My power graph is not very smooth for that section. <br /> 4' EZ
Felt good and felt strong. I'm using HR so it's an inexact science. Assume intervals were a bit too easy because I wasn't constantly thinking ‘I've had enough... when is this going to end... it can’t really only be 10 seconds since I last looked at watch’
Easy or not I will take it, running and general mojo have been pants recently, it was great to feel good about something.
Week 12 bike test done after work. I felt like it was going to be a good day when I got out of the pool this morning, but I didn't think it would be this good. All the volume must be helping! Old FTP 236, new FTP 246 which gives me just over 3.5w/kg.
Today (wk 8 of Int 70.3 plan) the plan called for a FTP bike test. I have pretty much dialed in my FTP at this pt. thus no need to test. Supplemented the test with a work out focused on the anaerobic system (Kettle - TrainerRoad). It was kind of like hitting the weight room squat rack but on the bike. I am considering supplementing some of the Wednesday FTP bike workouts over the next couple of weeks with some anaerobic work to see if the trickle down effect impacts my Vo2/FTP.
Week 11 IM Adv called for 10', 15' + 20' FTP 2day and I decided for the first time to try that one outside and I think I'm in love with it All intervals felt way easier mentally and I just LOVE it to ride that FAST (I even passed by some cars today hehe)
Numbers where also awesome: Overall NP 290 / Avg 273 / VI 1.06 Gain 505m / 44,4km / AvgHR 147
1) 10min / NP 316 / IF 0.988 / Gain 108m 2) 15min / NP 316 / IF 0.989 / Gain 190m 3) 20min / NP 315 / IF 0.986 / Gain -236m (yea correct I did that one downhill but with heavy headwind)
First week in Int HIM plan coming off a week of transition. Tested the last week of my OS, so first time riding with new numbers. Ouch!!!!!!! I do not know how those of you who work all day do your workouts at the end of the day. I had to do that yesterday. Anyway, plan is in week 11 and called for 8,10,14 at Z4 and then follow that up with a 30 run with 3 x 4min at Z3. Everything was tough, but duable. Today I swim + run. I am modifying the run do to past years experience and starting out at 75 min not 105 min and working my way up. I have plenty of time before my HIM. I will also be dumping the Z4 intervals for running hills. Legs are sore today, so I will choose to run flat, but it is my hope that next week I am in the Gatineau hills.
last week was SAU/transition week...this week begins bike focus in prep for BRP cycling camp early May then jump into IMLP build....looking for saddle time to get sit bones acclimated for long rides...Sun was 3.5 hrs @ .8..... Tues was climbing day 2:15 @ .85...today looking for 3 hrs Z2/ez with a short run....hoping to get 4.5 hrs on Sun.....just riding the road bike no aero geeky stuff yet
Wow Robert - I never could do that and for sure NOT on the trainer!!! Now go out an get that test done and I'm completely sure you'll earn some new shiny numberssss
Dammmit Ryan are you kiddin' us ... that's what I call level +3!! The last time I've seen such a huge improvement was when I entered EN Let us know how your next workouts feel with you new numbers ..
I'm in wk 6 of Get Faster Int plan and hit my numbers for Tuesday's ride on the trainer. Thursday is my Ladies Club ride so I wasn't doing 10' of ON time, and rest of time in Z3 in any structured manner but our route had a rolling 13 mile hill climb which really opened my legs up and for the first time ever on this ride I was passing people instead of bringing up the rear. It was a great workout.
I'm in wk 6 of Get Faster Int plan and hit my numbers for Tuesday's ride on the trainer. Thursday is my Ladies Club ride so I wasn't doing 10' of ON time, and rest of time in Z3 in any structured manner but our route had a rolling 13 mile hill climb which really opened my legs up andfor the first time ever on this ride I was passing people instead of bringing up the rear. It was a great workout.
Week one of the GF plan and its been a lot of fun. A lot like the OS plan but now with swimming. It felt great to be back in the pool. The test suprised me with my time and overall fitness in the pool. The second swim of the weak was not so pretty nor fun. I seemed to really struggle with my endurance but it will come back over time.
Bike-I did not test again since I just tested in week 14 of the OS. Outside I have been riding my FTP at 300-305 with a 7/10 difficulty so I am very pleased with the OS. Run-I did test the run and didnt move one second. Stayed at 18:33
Drake Relays are here in Des Moines and I worked the fire station 24 hours Friday and it was a damn mess. Sad to see all the college kids drinking and driving and the after math. Enough of that....I am headed home here in a bit to ride with a crew of ~ 15 - 60 miles with several diff riding abilities so it will be fun. Will try and work in my 2x20's today but if feeling tired I will just ride along. Running the Drake 1/2 marathon on Sunday with a couple girls I am training for the Kansas Half Iron.
Comments
Felt good to be out but I was pretty cold when I got back. As the numbers show, my FTP is not the same as it was..... need to do some remedial work and recover the lost fitness.
http://app.strava.com/activities/50125383
Not even sure I qualify to post this here as there will be no FTP intervals in my 30 minutes ride at 65-70%. Yes I'm in a transition week. Day off yesterday and additional SAU's this evening.
Gordon
20': 267NP/268AP, .997 IF, HR 153avg/162max
4' EZ
20': 273/274, 1.019, 160/170. <------definitely had to work the last 8min or so. My power graph is not very smooth for that section. <br /> 4' EZ
In the zone :-)
MS: 10' (4') @ 95-100%/Zone4/Hard. 15' (4') @ 95-100%/Zone4/Hard. 20' (4') @ 95-100%/Zone4/Hard.
Felt good and felt strong. I'm using HR so it's an inexact science. Assume intervals were a bit too easy because I wasn't constantly thinking ‘I've had enough... when is this going to end... it can’t really only be 10 seconds since I last looked at watch’
Easy or not I will take it, running and general mojo have been pants recently, it was great to feel good about something.
Week 12 bike test done after work. I felt like it was going to be a good day when I got out of the pool this morning, but I didn't think it would be this good. All the volume must be helping! Old FTP 236, new FTP 246 which gives me just over 3.5w/kg.
Today (wk 8 of Int 70.3 plan) the plan called for a FTP bike test. I have pretty much dialed in my FTP at this pt. thus no need to test. Supplemented the test with a work out focused on the anaerobic system (Kettle - TrainerRoad). It was kind of like hitting the weight room squat rack but on the bike. I am considering supplementing some of the Wednesday FTP bike workouts over the next couple of weeks with some anaerobic work to see if the trickle down effect impacts my Vo2/FTP.
All intervals felt way easier mentally and I just LOVE it to ride that FAST (I even passed by some cars today hehe)
Numbers where also awesome:
Overall NP 290 / Avg 273 / VI 1.06
Gain 505m / 44,4km / AvgHR 147
1) 10min / NP 316 / IF 0.988 / Gain 108m
2) 15min / NP 316 / IF 0.989 / Gain 190m
3) 20min / NP 315 / IF 0.986 / Gain -236m (yea correct I did that one downhill but with heavy headwind)
Rolling hills course, so really hard to keep it really smooth when trying to get big watts.
main set of 3x 10' @ 1.01, 1.1, .98
getting to know the new bike, like the way this is going.
Now go out an get that test done and I'm completely sure you'll earn some new shiny numberssss
Had to push back my FTP test from yesterday to this morning (recovering from being sick). New numbers
VO2 = 306 -> 345W
FTP = 255 -> 282W
The last time I've seen such a huge improvement was when I entered EN
Let us know how your next workouts feel with you new numbers ..
Bike-I did not test again since I just tested in week 14 of the OS. Outside I have been riding my FTP at 300-305 with a 7/10 difficulty so I am very pleased with the OS.
Run-I did test the run and didnt move one second. Stayed at 18:33
Drake Relays are here in Des Moines and I worked the fire station 24 hours Friday and it was a damn mess. Sad to see all the college kids drinking and driving and the after math. Enough of that....I am headed home here in a bit to ride with a crew of ~ 15 - 60 miles with several diff riding abilities so it will be fun. Will try and work in my 2x20's today but if feeling tired I will just ride along. Running the Drake 1/2 marathon on Sunday with a couple girls I am training for the Kansas Half Iron.