This is awesome! Thanks so much for your feedback/input. I've followed your posts whenever I could over the past few months and appreciate your wisdom and experience. Great idea about the time range. Will implement. The numbers you shared for your IMAZ is exactly where I want to be. I feel like I've been doing the bike per the EN race strategy (actually been slower, hitting 190-195 watts instead of 200 - 210 where I feel like I can race the IM because I've been uber cautious), but will pick it up here in the next few weeks.
Definitely need to improve my run to hit my goal time of 4:00. Just saw/learned the strategy of walking 30 strides every mile so I'm going to try that out next.
Run test done on this beautiful day in VA. I enjoy the run tests...there is something magical that happens to your day when you run really fast . Oh and when I say really fast, I mean really fast for me . A good day!
Danielle, I read your post and tried to ride that mojo to a good run test myself yesterday.
Nope. Not happening. I Had Nothing. I quit at mile 1. I know its just one day in time, that I'm probably not competely recovered from 70.3 Vegas. (from Coach P's text to my eyes!)
So, I did what any girl in my situation would do...had a luxurious healthy dinner (hubby left for mancation this am!), went out for ice cream, a girly movie and a glass of red with my girlfriend. A good dose of Ryan Reynolds can set a girl straight!
Trish, we must be long lost sisters, because that is exactly what I would have done too! .
Swim test done this am and Im pretty sure I shaved 6 sec off my T-pace because the water temp at the pool felt like it was barely 70. Freezing, but I will take it! The run afterwards was dreadful and had to call it quits at 50 minutes...I may need a night like Trish's after that run today, hah!
Just curious, does anyone feel sluggish and heavy legs on the run after a test day (run) or am I just creating this feeling in my head?
AYSO kids soccer matches all day. I was able to get in an early morning pain cave trainer session on the bike. 2 hours: 10min at 60%, 100min at 75%, 10min at 60%
Good end to a great training week. Congrats to all who got their tests done!
My bike test was epic failure, which means I got greedy to find a new number, and went too hard too soon and blew up. Meh, it ended up being a decent workout, and Ill keep my current number.
I knew I wasn't going to get a new number on the run test, so instead I ran the thursday run from the previous week. That was yet again faster! 14mi total in 1:48. Very happy that my running seems to have moved off the plateau I was on and gotten a little faster.
Both weekend rides went better than I expected: Sat 80mi 3:58, Sun 57mi, 2:43 both had many 25' sets of z3, and no bonking this time round. I stuck to the nutrition plan but also upped my breakfast intake before each ride.
Off to do yard work and check on the EN peeps doing IMLT!!
Congrats to all for hard week of work and testing!
I had to be creative this week and change things around a little. I just got back from a lovely wedding in Tilden Park, Berkeley Friday night. It rained hard and was chilly yesterday so I can only imagine what its like at Lake Tahoe today! Anyway, I did swim test Thursday o dark early before I left for the airport at 0700. I am in rehab for a left shoulder labral tear and am doing upper body strength PT 1-2x/week, which I did Wednesday evening. I was feeling it on the swim Thurs, my stroke count was up by one each lane, and sadly my T pace slower by 10 sec. I think i will scratch that and try again when not sore from a workout. I took Friday as my day off I didn't get the previous sunday (when I essentially did today's ride). And the big bonus was the run test in 65 degree weather saturday on a high school track less than a mile from the hotel in Lafayette. My run training has been going well but blew up my last test as it was too hot in Phoenix. I had a fabulous test-negative split the 3miles and all under my last best t-pace. Finally reached VDot of 40!! Whoohoo!! If I can only keep from getting injured in the next 8 weeks. Still have to get on the drainer and do yesterday's ride.
Finished the Big Tri Week with a 1st AG at the Redman Full Aquabike yesterday!
Is it weird that the best part of the day for me wasn't the podium finish, but my bike splits? Set it up as a race rehearsal for IMAZ and was focused on riding steady. Two loop out and back course; outs were within 32 seconds and 5 watts of each other, backs were within 3 min 7 sec and 3 watts. Positional fitness isn't quite there so was out of aero much more on the last lap. VI of 1.02 This ride data will be the backbone of my IMAZ plan. Finished the day with a 6 mile run out on the course, felt so good I was tempted to go 12 but then common sense kicked in and I went and had a beer instead!
5 days swim 8200 meters bike 319 miles run 20 miles
For me, the back to back rides this weekend were a success. Managed a 75 mile ride on Sat in the 4hrs (did 7x25' z3) and today had a great steady 52 miler in 3hrs. Nutrition was in check and felt pretty good coming off both rides. 122 miles this weekend total, but not all at once....I'm looking forward to our first RR where I actually do the 112 in one ride. As an IM newbie, I really need to know that I can do it
2.5 hour long run today; was going well until last 10K. I found myself in 90 degree air temps during those final miles and withered. I need to stop being stupid and pay attention to the weather forecast. Two Mondays in a row of suffering in the heat; I am ready for a happy pill.
Danielle, The back to back weekend rides will more than get you ready for 112 all at once. Positional fitness becomes the factor as the hours & miles start to pile up. Great job this weekend!
Hey gang! great job by everyone on the testing last week and weekend workouts! I had mixed results. Thanks to the following people! @Al - you gave me some very sage advice/info on vDOT so that gave me a number to shoot for. Ended up with a 49 for vDOT on my test last week, and have a goal of 50-51 by the time I toe the line in AZ. Looking forward to your race report re: IMLT. Nervous now that if it can happen to someone like you, it can happen to anyone especially a newbie like me. @Danielle - thanks for good mojo and reminding me how beautiful the weather has been here in the DC area! Totally helped me appreciate the fact that I didn't have to test in the soupy humidity finally. @Trish - thanks for the suggestions in your post! Had a great bike day on Saturday, but it was tough. Totally surprised my wife that night by banking some SAU's by cooking an awesome dinner for her, rented a Ryan Reynolds movie (had no idea who this is so had to google it) and desert and drinks. Had to modify though: did beets and sweet potato shake instead of ice cream and coconut milk with fresh ground cinnamon instead of the wine. She woke me up halfway through the movie to tell me thanks and then let me go right back to sleep. She's the best! Didn't fair so well on my bike test (FTP stayed exactly the same at 292). Still gunning for 300+ by the time I get to 11/17, though, so still got time (I hope). @Steve - congrats on your 1st place AG finish! Awesome!
Same swim workout back to back, but interesting how paces vary depending on whether or not you run first or after. Yesterday, was able to swim strong with a consistent 100m pace of 1:46-1:48 on the 2x500, 2x400, 2x300...today did the same workout but after the z4 intervals run and yikes was struggling to hold a 1:50/100m pace. There must be a reason for this (doing the swim workout 2nd on day 2)...maybe simulating the 2nd half of the IM swim when fatigue sets in?
Run was solid...felt strong and consistent in my z4 zones....really enjoying this fall weather for running!
@Wolf! LOL! I'm glad your wife enjoyed your pampering, even though you snored through part of it.
I felt great on my run today. Moving my swim from today to Friday, and doing a 2.15 mile ows tomorrow in 60 something Lake Erie. Trying out the booties and lovely neoprene cap. I'm not a great cold water girl...my digits get numb, so I'm hoping this will help a tad come race day.
My power tap was dead for both the long rides this weekend...hoping my shop can get me fixed up to ride threshold in the am!
Nice Wolf! I like how you combined Nap, Nutrition, and SAU all in one date night! Great to read your goals and fire to get there, keep it up, you are making amazing gains.
Trish, Danielle, Betsy you gals are KILLIN it! Way to go!!
David,I think we need to find you a portable weather meter! 90f+ in Cali Yikes!
Danielle, those back to back swim days are always hard on me too. Yeah some people say its purposeful for fatigue, but I think it just so we have enough recovery heading into Thur-Fri-Sat-Sun. I have no problem shuffling the tues swim to wed if I can just to get a extra day recovery, especially if I'm not doing a brick on wed.
Great bike wko tonight for me on the trainer: called for a 2x20 z4 set, so I just turned it into FTP test. This put me at 255w indoors, which likely is close to 265w outside for me ( my outside watts have always been about 10w more) Woot! That would put me at my FTP goal for the year! I think i'll split the diff and change my zones to an FTP of 260 until we test again.
After a slow training weekend due to Life and also some sniffles, I had a nice day today. Got in a great feeling 10K tempo run during lunch break at work, then good pain cave cycling in the evening with 20min at 70%, 20x [1min at 120%, 1min at 60%], 10min at 70%.
Everyone is looking good and see ya in about 7 weeks.
So yesterdays long run went great, but later that day I noticed some stiffness in my left foot. After some ice and and stretching, I'm thinking all is well. Wake up this morning and can barely walk! Burning sensation throughout the heel, sensitive to the touch, and hot to the touch. Anybody ever have something like this? Headed to my orthopedic this morning.
I have the orthopedic telling me possible ruptured plantar facia and my pcp telling me possible gout! Not too fired up about either option Blood work results back on Monday. In the meantime, steroid pack has the swelling and pain manageable, hope to get in Sunday's ride in the morning.
@Steve: Yikes! Hope it turns out to be a fast recovery whatever the diagnosis. We still have lot of weeks left, and many ENers have had good luck with run workouts in the pool in prep for a race. Hang in there! Keep us posted!
@steve ... In 2011, 5 miles into a long run 5 1/2 weeks before IM AZ, I developed PF so severe I had to walk/jog home, and literally could not walk the next day. Was hopping around on one foot for a couple of days. No running for a week, (I swam and biked per the plan, plus an additional bike during that week) no long runs or hard intervals after that (one run of 110 min, all the rest 30-70 @ LRP or a little faster) no hills up or down, etc. It hurt every step I took. On race day, no pain, I went 4:14 (10 min slower than two years earlier) and won my AG. A month later pain came back and I took three months off running. So, anything is possible with PG. I was convinced I would not be able to run and have to DNS, but a weeks worth of rest, and only running on a track after that seemed to do the trick, at least as a stop gap to get me thru the race
Steve-good luck with the injury. Pool running, or antigravity running (PTs usually have these machines) can keep you going!
Busy week, somehow posting has gotten away from me. Swimming has not been going well-it seems the more I learn about technique the slower i get, very frustrating. Got all the runs/bike in for the week. AND, since local Excel and Beyond sponsers the supported ride on the course, today, I advanced week 15 to week 13 (I had micro forum dispensation for this!). Weather was 64 degrees when we started at 5:30!! Temps has definitely been cooler this september. There was a ferocious wind heading east and north on my second and third loops-cannot imagine it being any worse race day but anything is possible. I did 100 mi (left off the 6 mile loop into town, McClintock to Rio Salado to turn around, on 1st and 2nd loop.) Ride time was 5:42, total time 5:55. As I plan not to have any stop time on race day (I only used support all 3 loops at t he gas station, but had to get off bike and go to fill up bottles myself, had two other stops for equipment malfunction, and several lights) I'm feeling on course for my goal of 6:15. work works!! Then did my hour run around the lake, 6 miles in one hour. That is a little faster than my planned race pace but it sure is hard to slow down at first when you feel good! Second ride is week 17 instead of week 18. Also, there are two splash and dashes this year with 4000 option, the last on sat 11/9
Amazing RR Betsy!!!! I so wish I lived closer to do my RR on the course...not a lot of unhilly roads here in No VA
@Steve, I too wish you the best of luck with your PF diagnosis. Please keep us posted.
Switched yesterday's 4hr ride and today's ABP ride so that I could join some local cyclists on a hilly (mountain that is) 50+miler. Wow that was tough, I guess I will have to do a lot of those leading up to IMMT next year...but for now, I'm going back to the rollers and trail next weekend!
Olympic Triathlon today; 3rd place in AG. Rode bike at IF=96%, NP=230w, and ran off bike very strong. I'm thinking my FTP is greater than what I have it set at and I need to retest.
Betsy - great reading about your ride; gets me exited to be setting down my tires there in a few short weeks.
Steve: fingers crossed for no major issues, and like Al and others said...you've got time!
Betsy: Jealous! Very nice riding and nothing like riding the course. I will hopefully get a peek at the Beeline on bike the week before the race!
David: Congrats!!!
I had a nice 4 hour ride and run yesterday. It was warmish and windy here in the Motor City, so as good as I think I'll get to race conditions. Today was a different story. A 2.5 hour ride (with a donut stop for bait) was VERY wet, VERY dirty, and VERY easy due to the wet and dirty! I've never gotten so FILTHY riding my bike. I had a blast and a little mental break from pushing so hard though with great company, a few good belly laughs and of course the donuts. The look on the faces of the "normal" dry customers were priceless!
My first post in preparation for IMAZ. I'm the "turtle" of the group, I can go a long ways, not not very fast. This will be my 3rd time at IMAZ (#7 overall). I'm hoping this will also be my fastest since I've been trying to be more religious about following the training plan since getting back in training after IMCDA. Made it through this week-end's sessions - OWS in Lake Pleasant (north of Phoenix) on Friday; longer than scheduled bike ride near Flagstaff, AZ yesterday - 85 miles in 5 1/2 hours. Rion - were you riding on Lake Mary Road? I saw an EN jacket going in opposite directions twice. Was riding in tribute to the Lake Tahoe peeps - very cold at the start and at similar elevation - made me really appreciate what those at Lake Tahoe survived. Will be doing long rides on Beeline Highway starting next week-end. Moved the run to today along with a trainer ride before recovering at a Wine Festival in Sedona. Looking forward to meeting everyone in November.
@Patricia -- YES! That was me! Hey, you guys should let me know when you come up to train next time, I'm typically riding Lake Mary Road every weekend. I live just near the start of Lake Mary Rd, so you are always welcome to park at the house, gear-up, etc. Sooner or later I may shift a few weekend rides down your way and do the Sedona, Cornville, Village of Oak Creek loop (one of my favs!)
@David, great job on your OLY! Nice bit of speed work for your training week.
Took that new FTP of mine for a spin on my rides this weekend. Seemed to work very well. As I posted on the Dashboard, Saturday was a milestone moment for me since with the new FTP my IM paced 4hr ride avg was 200w, which was what my first FTP was when I started with EN in Jan '12. I remember thinking I could never possibly get to where I am now, which just makes me wonder what the next 1.5 years will bring!
Have a great week everyone, keep the rubber side down, and take it one workout at a time!
Posted By David Ambrose on 29 Sep 2013 04:14 PM Olympic Triathlon today; 3rd place in AG. Rode bike at IF=96%, NP=230w, and ran off bike very strong. I'm thinking my FTP is greater than what I have it set at ...
@david ... 0.96 IF as you know is world class execution for Oly. So very probable your FTP is 5% higher. Why not just try your next set of intervals 2x20 @ that FTP, and see how it feels?
Comments
Hi Al-
This is awesome! Thanks so much for your feedback/input. I've followed your posts whenever I could over the past few months and appreciate your wisdom and experience. Great idea about the time range. Will implement. The numbers you shared for your IMAZ is exactly where I want to be. I feel like I've been doing the bike per the EN race strategy (actually been slower, hitting 190-195 watts instead of 200 - 210 where I feel like I can race the IM because I've been uber cautious), but will pick it up here in the next few weeks.
Definitely need to improve my run to hit my goal time of 4:00. Just saw/learned the strategy of walking 30 strides every mile so I'm going to try that out next.
Thanks!
Wolf
Nope. Not happening. I Had Nothing. I quit at mile 1.
So, I did what any girl in my situation would do...had a luxurious healthy dinner (hubby left for mancation this am!), went out for ice cream, a girly movie and a glass of red with my girlfriend. A good dose of Ryan Reynolds can set a girl straight!
Swim test done this am and Im pretty sure I shaved 6 sec off my T-pace because the water temp at the pool felt like it was barely 70. Freezing, but I will take it! The run afterwards was dreadful and had to call it quits at 50 minutes...I may need a night like Trish's after that run today, hah!
Just curious, does anyone feel sluggish and heavy legs on the run after a test day (run) or am I just creating this feeling in my head?
2 hours: 10min at 60%, 100min at 75%, 10min at 60%
Good end to a great training week. Congrats to all who got their tests done!
My bike test was epic failure, which means I got greedy to find a new number, and went too hard too soon and blew up. Meh, it ended up being a decent workout, and Ill keep my current number.
I knew I wasn't going to get a new number on the run test, so instead I ran the thursday run from the previous week. That was yet again faster! 14mi total in 1:48. Very happy that my running seems to have moved off the plateau I was on and gotten a little faster.
Both weekend rides went better than I expected: Sat 80mi 3:58, Sun 57mi, 2:43 both had many 25' sets of z3, and no bonking this time round. I stuck to the nutrition plan but also upped my breakfast intake before each ride.
Off to do yard work and check on the EN peeps doing IMLT!!
I had to be creative this week and change things around a little. I just got back from a lovely wedding in Tilden Park, Berkeley Friday night. It rained hard and was chilly yesterday so I can only imagine what its like at Lake Tahoe today!
Anyway, I did swim test Thursday o dark early before I left for the airport at 0700. I am in rehab for a left shoulder labral tear and am doing upper body strength PT 1-2x/week, which I did Wednesday evening. I was feeling it on the swim Thurs, my stroke count was up by one each lane, and sadly my T pace slower by 10 sec. I think i will scratch that and try again when not sore from a workout. I took Friday as my day off I didn't get the previous sunday (when I essentially did today's ride). And the big bonus was the run test in 65 degree weather saturday on a high school track less than a mile from the hotel in Lafayette. My run training has been going well but blew up my last test as it was too hot in Phoenix. I had a fabulous test-negative split the 3miles and all under my last best t-pace. Finally reached VDot of 40!! Whoohoo!! If I can only keep from getting injured in the next 8 weeks. Still have to get on the drainer and do yesterday's ride.
Is it weird that the best part of the day for me wasn't the podium finish, but my bike splits? Set it up as a race rehearsal for IMAZ and was focused on riding steady. Two loop out and back course; outs were within 32 seconds and 5 watts of each other, backs were within 3 min 7 sec and 3 watts. Positional fitness isn't quite there so was out of aero much more on the last lap. VI of 1.02 This ride data will be the backbone of my IMAZ plan. Finished the day with a 6 mile run out on the course, felt so good I was tempted to go 12 but then common sense kicked in and I went and had a beer instead!
5 days
swim 8200 meters
bike 319 miles
run 20 miles
For me, the back to back rides this weekend were a success. Managed a 75 mile ride on Sat in the 4hrs (did 7x25' z3) and today had a great steady 52 miler in 3hrs. Nutrition was in check and felt pretty good coming off both rides. 122 miles this weekend total, but not all at once....I'm looking forward to our first RR where I actually do the 112 in one ride. As an IM newbie, I really need to know that I can do it
I need to stop being stupid and pay attention to the weather forecast. Two Mondays in a row of suffering in the heat; I am ready for a happy pill.
The back to back weekend rides will more than get you ready for 112 all at once. Positional fitness becomes the factor as the hours & miles start to pile up. Great job this weekend!
great job by everyone on the testing last week and weekend workouts! I had mixed results. Thanks to the following people!
@Al - you gave me some very sage advice/info on vDOT so that gave me a number to shoot for. Ended up with a 49 for vDOT on my test last week, and have a goal of 50-51 by the time I toe the line in AZ. Looking forward to your race report re: IMLT. Nervous now that if it can happen to someone like you, it can happen to anyone especially a newbie like me.
@Danielle - thanks for good mojo and reminding me how beautiful the weather has been here in the DC area! Totally helped me appreciate the fact that I didn't have to test in the soupy humidity finally.
@Trish - thanks for the suggestions in your post! Had a great bike day on Saturday, but it was tough. Totally surprised my wife that night by banking some SAU's by cooking an awesome dinner for her, rented a Ryan Reynolds movie (had no idea who this is so had to google it) and desert and drinks. Had to modify though: did beets and sweet potato shake instead of ice cream and coconut milk with fresh ground cinnamon instead of the wine. She woke me up halfway through the movie to tell me thanks and then let me go right back to sleep. She's the best!
Didn't fair so well on my bike test (FTP stayed exactly the same at 292). Still gunning for 300+ by the time I get to 11/17, though, so still got time (I hope).
@Steve - congrats on your 1st place AG finish! Awesome!
Run was solid...felt strong and consistent in my z4 zones....really enjoying this fall weather for running!
@Wolf! LOL! I'm glad your wife enjoyed your pampering, even though you snored through part of it.
I felt great on my run today. Moving my swim from today to Friday, and doing a 2.15 mile ows tomorrow in 60 something Lake Erie. Trying out the booties and lovely neoprene cap. I'm not a great cold water girl...my digits get numb, so I'm hoping this will help a tad come race day.
My power tap was dead for both the long rides this weekend...hoping my shop can get me fixed up to ride threshold in the am!
Nice Wolf! I like how you combined Nap, Nutrition, and SAU all in one date night! Great to read your goals and fire to get there, keep it up, you are making amazing gains.
Trish, Danielle, Betsy you gals are KILLIN it! Way to go!!
David,I think we need to find you a portable weather meter! 90f+ in Cali Yikes!
Danielle, those back to back swim days are always hard on me too. Yeah some people say its purposeful for fatigue, but I think it just so we have enough recovery heading into Thur-Fri-Sat-Sun. I have no problem shuffling the tues swim to wed if I can just to get a extra day recovery, especially if I'm not doing a brick on wed.
Great bike wko tonight for me on the trainer: called for a 2x20 z4 set, so I just turned it into FTP test. This put me at 255w indoors, which likely is close to 265w outside for me ( my outside watts have always been about 10w more) Woot! That would put me at my FTP goal for the year! I think i'll split the diff and change my zones to an FTP of 260 until we test again.
Everyone is looking good and see ya in about 7 weeks.
So yesterdays long run went great, but later that day I noticed some stiffness in my left foot. After some ice and and stretching, I'm thinking all is well.
Wake up this morning and can barely walk! 
Burning sensation throughout the heel, sensitive to the touch, and hot to the touch. Anybody ever have something like this? Headed to my orthopedic this morning.
I have the orthopedic telling me possible ruptured plantar facia and my pcp telling me possible gout! Not too fired up about either option
Blood work results back on Monday. In the meantime, steroid pack has the swelling and pain manageable, hope to get in Sunday's ride in the morning.
@Steve: Yikes! Hope it turns out to be a fast recovery whatever the diagnosis. We still have lot of weeks left, and many ENers have had good luck with run workouts in the pool in prep for a race. Hang in there! Keep us posted!
Busy week, somehow posting has gotten away from me. Swimming has not been going well-it seems the more I learn about technique the slower i get, very frustrating. Got all the runs/bike in for the week. AND, since local Excel and Beyond sponsers the supported ride on the course, today, I advanced week 15 to week 13 (I had micro forum dispensation for this!). Weather was 64 degrees when we started at 5:30!! Temps has definitely been cooler this september. There was a ferocious wind heading east and north on my second and third loops-cannot imagine it being any worse race day but anything is possible. I did 100 mi (left off the 6 mile loop into town, McClintock to Rio Salado to turn around, on 1st and 2nd loop.) Ride time was 5:42, total time 5:55. As I plan not to have any stop time on race day (I only used support all 3 loops at t he gas station, but had to get off bike and go to fill up bottles myself, had two other stops for equipment malfunction, and several lights) I'm feeling on course for my goal of 6:15. work works!!
Then did my hour run around the lake, 6 miles in one hour. That is a little faster than my planned race pace but it sure is hard to slow down at first when you feel good! Second ride is week 17 instead of week 18. Also, there are two splash and dashes this year with 4000 option, the last on sat 11/9
Wow Betsy!!!! Great RR. Sounds like you've had big gains this year. I see a great race coming your way!
@Steve, I too wish you the best of luck with your PF diagnosis. Please keep us posted.
Switched yesterday's 4hr ride and today's ABP ride so that I could join some local cyclists on a hilly (mountain that is) 50+miler. Wow that was tough, I guess I will have to do a lot of those leading up to IMMT next year...but for now, I'm going back to the rollers and trail next weekend!
Betsy - great reading about your ride; gets me exited to be setting down my tires there in a few short weeks.
Steve: fingers crossed for no major issues, and like Al and others said...you've got time!
Betsy: Jealous! Very nice riding and nothing like riding the course. I will hopefully get a peek at the Beeline on bike the week before the race!
David: Congrats!!!
I had a nice 4 hour ride and run yesterday. It was warmish and windy here in the Motor City, so as good as I think I'll get to race conditions. Today was a different story. A 2.5 hour ride (with a donut stop for bait) was VERY wet, VERY dirty, and VERY easy due to the wet and dirty! I've never gotten so FILTHY riding my bike.
I had a blast and a little mental break from pushing so hard though with great company, a few good belly laughs and of course the donuts. The look on the faces of the "normal" dry customers were priceless!
@Patricia -- YES! That was me! Hey, you guys should let me know when you come up to train next time, I'm typically riding Lake Mary Road every weekend. I live just near the start of Lake Mary Rd, so you are always welcome to park at the house, gear-up, etc. Sooner or later I may shift a few weekend rides down your way and do the Sedona, Cornville, Village of Oak Creek loop (one of my favs!)
@David, great job on your OLY! Nice bit of speed work for your training week.
@Trish: mmmmm Dooonuuts!
Took that new FTP of mine for a spin on my rides this weekend. Seemed to work very well. As I posted on the Dashboard, Saturday was a milestone moment for me since with the new FTP my IM paced 4hr ride avg was 200w, which was what my first FTP was when I started with EN in Jan '12. I remember thinking I could never possibly get to where I am now, which just makes me wonder what the next 1.5 years will bring!
Have a great week everyone, keep the rubber side down, and take it one workout at a time!