I am late to the NOS and did not complete my bike test until today. It was my first ride since IMMT. My numbers dropped, but not as much as I expected and I am ahead of where I started last year.
45 years old 5' 9" weight 150 V02 265 FTP: 202
Last year at the beginning of the OS my V02 was 235 and my FTP was 193.
Today was a rush both doing the workouts and also getting them done in time. 40 minute run Out at MP 7:40 & back at HMP 7:20. Then 2 X 10 @ 100% FTP. I hit the first at 103%(268W) and second at 102%(265W). Only had time to follow with one 15 minute interval. Goal was 85%, hit 84%. Tomorrow's run is looming. (2 X 1.5 miles @ Z4)
I swim during the outseason - there I said it. I have a defence - I am a very bad swimmer, so I swim once a week during the OS to keep my feel for the water, so my Sat starts off with a 6:15-7:15am swim and then my bike and then the run. All my workouts were good today. I am using trainer road this year, so it was my first ride with it and I liked it. I set it for 95% of my FTP and came in +2 on my intervals. I have been on the team for 4 years and I know that there is no need to shoot for 100% out of the gate. I will sit at 95% for a couple of weeks and then go up to 97, and then 100% by 6 weeks. No rush. Run was on mill, but it was good as well.
So - get out on bike and notice "slow leak". OK - worry about that later. Get on bike and start bike computer for rear wheel speed and polar HRM like usual as a HR athlete, then I start my new toy - Mr. Garmin.
Mr. Garmin cycles through and decides today, after two weeks of doing just fine, to show that I am doing 1W, then 2W, and when I am hammering in my warm-up, a blistering 5W. So, I push like every button and work through all menus and I finally shut it down. Speed on the Garmin was tracking with my bike computer - so that was just fine.
Completed the 2 X 8'(2')@Z4 and the 2 X 15'(2')@Z3 using my speed and HR like I have for the last 3yrs and got in a 1.25hr good workout. But, I felt cheated. Then, did the 4mi @Z2/Z3 for an avspd of 9:23/mi. At some interval, my polar HRM "red button" stuck and I went into a "zone lock" and it started blinking. Great - I think I fixed that by re-setting it to "free zones" after I finished.
Brought the bike in to the shop and went through a complete review of the Garmin edge and it seems as though the GPS was "on" and I should have shut it off while on the trainer. OK - not sure what that has to do with the power since the speed was working.
So, I come back and start to change out the flat. As I check to see where the leak was, I see that it was just the valve stem needed to be tightened.
OS friction. Glad it is over. Happens first or second week every year. Now to get on with the next 13 weeks!
@Brenda, I too am planning extra-curricular activities twice a week this OS (bumped my plan down to intermediate to 'compensate' for the extra work).
Family took priority yesterday (guy day with my 11 year old, including a trip to see Ender's Game). Shuffled the bike to this morning. 2x8 (0.97 & 0.98 IF) and 2x12 (0.81 & 0.82 IF). Right on target.
Going to run for time only this afternoon. Good week everyone!
Brenda- Swimming in the winter takes some real commitment! Nice job on the WKOs.
Joe- Ugh, don't you just love when everything is against you? At least you got it done
Roy- U gotta do what U gotta do! I think the 4th discipline of triathlon is "shuffling" WKOS!
My first week has been all about shuffling! Today I did Thurs. bike and Sat. run. Woke up super-sleepy (prob from allergy pill I took last night) so I didn't start to perk up enough to even want to consider the WKO until like 11am. Bike was OK, hit 120-126 on my Z5 intervals except last one dropped to 112. The run was ugly. Target pace of 10:12-10:29 and avg'd 11:30. Stopped a few times, just wasn't feeling it. Managed a whopping 2 miles. Amazing how you can run a half marathon like 3 weeks ago, then struggle to do a couple of miles on 'mill. Anyone else have trouble adjusting to the 'mill? Maybe I'll blame jet lag... Just got back from Cali yest. I think "Mo" and "Jo" are still in LA. Hope they make it back by Tues!
Tried to get everything in this morning. Church & Family time along with the Sunday run. I went the Middle School track for my intervals. It was a little on the cold side at 35 degrees, but DEATH TO TREADMILLS. 10 minute warm-up and then I hit the intervals right where I wanted 1.5 miles in 9:39 & 9:40. Finished with a 5.4 mile run at 7:40. Not T.C., but I'm trying.
Another one who 'has' to swim....if I don't swim I drop to about 2:15 / 100....so starting on Tuesday.
Had a good bike today. hit all my targets. Hoping to get back to where i was last year. I am about 25 watts lower than I was last os. My HR on the bike is much more encouraging than the run. I am a power person, but am trying to watch my HR this year.
.... Anyone else have trouble adjusting to the 'mill? ...
@Kim - I would rather chew tinfoil than run on a treadmill! So, if I can possibly substitute an aquajog for a Z1-Z3 run, I will! These dreadmill runs are just hard to do @ a 1.5% elevation and I just go with HR and use pace as secondary.
Late to post because of a trip out of town this weekend, but before I left town, I did get in the Saturday bike. It took a bit to get used to the new zones, but slotted in pretty well. Riding on the trainer is never fun, but we are getting there. I did it after the out and back run which is new for me this year. I figured this was what we were advised to do with the IM training plans so I was going to try it here. It was different, but worked out just fine.
.... Anyone else have trouble adjusting to the 'mill? ...
@Kim - I would rather chew tinfoil than run on a treadmill! So, if I can possibly substitute an aquajog for a Z1-Z3 run, I will! These dreadmill runs are just hard to do @ a 1.5% elevation and I just go with HR and use pace as secondary.
Ditto what Joe said. It's gotta be below 20 degrees and windy / nasty out before I do a treadmill run, which means, living in southern Ohio, I usually end up with only a handful of treadmill runs per year. I have a pair of Gore-Tex Salomon Speedcross 2's for running in the snow.
First I had to switch Saturday & Sunday Workouts....then I did the OS Sat Wk1 Adv workout by mistake...(I'm doing the Intermediate plan)...but hey what you don't know won't kill ya...and it was a great workout.
Thanks Ed. I did do that. But what I also did was enter my measured heart rate which I believe causes the default to Bike Heart Rate Zone display (note to self - view instructions on video beforehand!!)
Although it wasn't the 'Saturday bike/run', I was able to get in one last long ride outside before the weather starts turning COLD up here in Nor Cal! A beautiful day in the country and Sierra Foothills.
Today's bike workout was a tough one. Work went until after midnight. Legs were heavy and it was a good thing coaches notes said not to pay attention to cadence. HR monitor quit working so HR is way off. Anyway, intervals were 269W @ 103%, 267W @ 102% & 224W @ 86%. Off to work.
Comments
45 years old
5' 9"
weight 150
V02 265
FTP: 202
Last year at the beginning of the OS my V02 was 235 and my FTP was 193.
Saturday interval workout
Thershold 1 8 minutes. 1.01 IF 201 Watts 199 Normalized
Thershold 2 8 minutes 1.02 IF 202 Watts 201 Normalized
Sweetspot 1 12 minutes .87 172 Watts 171 Normalized
Sweetspot 2 12 minutes .85 IF 168 Watts 168 Normalized
Workout Total 1 Hour .88 IF 172 Normalized Watts 166 actual Watts 162 was the target.
13 more weeks to go.
Great seeing everyone else's posts. It is very motivating.
My Saturday Intervals
http://connect.garmin.com/activity/398865922
You are a bunch of animals! I love it!
Have a great workout.
Today was a rush both doing the workouts and also getting them done in time. 40 minute run Out at MP 7:40 & back at HMP 7:20. Then 2 X 10 @ 100% FTP. I hit the first at 103%(268W) and second at 102%(265W). Only had time to follow with one 15 minute interval. Goal was 85%, hit 84%. Tomorrow's run is looming. (2 X 1.5 miles @ Z4)
Mr. Garmin cycles through and decides today, after two weeks of doing just fine, to show that I am doing 1W, then 2W, and when I am hammering in my warm-up, a blistering 5W. So, I push like every button and work through all menus and I finally shut it down. Speed on the Garmin was tracking with my bike computer - so that was just fine.
Completed the 2 X 8'(2')@Z4 and the 2 X 15'(2')@Z3 using my speed and HR like I have for the last 3yrs and got in a 1.25hr good workout. But, I felt cheated. Then, did the 4mi @Z2/Z3 for an avspd of 9:23/mi. At some interval, my polar HRM "red button" stuck and I went into a "zone lock" and it started blinking. Great - I think I fixed that by re-setting it to "free zones" after I finished.
Brought the bike in to the shop and went through a complete review of the Garmin edge and it seems as though the GPS was "on" and I should have shut it off while on the trainer. OK - not sure what that has to do with the power since the speed was working.
So, I come back and start to change out the flat. As I check to see where the leak was, I see that it was just the valve stem needed to be tightened.
OS friction. Glad it is over. Happens first or second week every year. Now to get on with the next 13 weeks!
Family took priority yesterday (guy day with my 11 year old, including a trip to see Ender's Game). Shuffled the bike to this morning. 2x8 (0.97 & 0.98 IF) and 2x12 (0.81 & 0.82 IF). Right on target.
Going to run for time only this afternoon. Good week everyone!
Joe- Ugh, don't you just love when everything is against you? At least you got it done
Roy- U gotta do what U gotta do! I think the 4th discipline of triathlon is "shuffling" WKOS!
My first week has been all about shuffling! Today I did Thurs. bike and Sat. run. Woke up super-sleepy (prob from allergy pill I took last night) so I didn't start to perk up enough to even want to consider the WKO until like 11am. Bike was OK, hit 120-126 on my Z5 intervals except last one dropped to 112. The run was ugly. Target pace of 10:12-10:29 and avg'd 11:30. Stopped a few times, just wasn't feeling it. Managed a whopping 2 miles. Amazing how you can run a half marathon like 3 weeks ago, then struggle to do a couple of miles on 'mill. Anyone else have trouble adjusting to the 'mill? Maybe I'll blame jet lag... Just got back from Cali yest. I think "Mo" and "Jo" are still in LA. Hope they make it back by Tues!
Had a good bike today. hit all my targets. Hoping to get back to where i was last year. I am about 25 watts lower than I was last os.
My HR on the bike is much more encouraging than the run. I am a power person, but am trying to watch my HR this year.
Happy end of the first week everyone!
@Kim - I would rather chew tinfoil than run on a treadmill! So, if I can possibly substitute an aquajog for a Z1-Z3 run, I will! These dreadmill runs are just hard to do @ a 1.5% elevation and I just go with HR and use pace as secondary.
I'm Just Saying:
Great first week for an EN Newbie!!
The Team Mojo is very cool. Logged my tests and completed the workouts, but did welcome the extra hour for recovery.
Quick question: how do I see the Bike Power Zones when I display my OS Plan online. I am only seeing the hear Heart Rate Zones for both bike and run.
Many thanks in advance.
Bill
@Bill, If you want power zones to show, after you enter your data, you save the power zone. The same goes for the Pace zones.
First I had to switch Saturday & Sunday Workouts....then I did the OS Sat Wk1 Adv workout by mistake...(I'm doing the Intermediate plan)...but hey what you don't know won't kill ya...and it was a great workout.
http://www.trainerroad.com/cycling/...k1-Sat-ADV
Thanks Ed. I did do that. But what I also did was enter my measured heart rate which I believe causes the default to Bike Heart Rate Zone display (note to self - view instructions on video beforehand!!)
Best to all for OS Week 2!!
Although it wasn't the 'Saturday bike/run', I was able to get in one last long ride outside before the weather starts turning COLD up here in Nor Cal! A beautiful day in the country and Sierra Foothills.
Today's bike workout was a tough one. Work went until after midnight. Legs were heavy and it was a good thing coaches notes said not to pay attention to cadence. HR monitor quit working so HR is way off. Anyway, intervals were 269W @ 103%, 267W @ 102% & 224W @ 86%. Off to work.
http://connect.garmin.com/activity/400299427