Hey Crew! Finished this morning and felt more fatigue than the other weeks. IF at 1.03 and 1.04 with a Sweetspot of .89. I am starting to figure this out and realizing the hurting is only beginning! Loving it so far!
I'm back! I thought I was going to have to drop out of the NOV OS but the podiatrist fixed me up. Last nights workout was great! No numbers to report as I am using HR. Glad to see folks doing so well.
Had my first good bike workout since the OS began, so there is hope. First time I was able to hit my numbers consistently. IF of .98, .98 and .85 for the sweet spot. Wow that feels good.
The work is becoming speed. MS today for me was 3x1mile at Z4 which is 8:22. Went 8:27, 8:22, 8:16. 13 degrees with wind chill here in southwest Ohio when I started this morning, but i had a lot of warm stuff to stick on.
My hamstring had been sore for a week and a half and the normal run WU was not helping too much. Coach P suggested I warm up by spinning on my bike, which was a good call.
I did a 20 minute warmup and then hit the intervals. I did 1.00 on the first and 0.995 on the second. I'm stuck in the house today and won't be able to get out for my run so I'm thinking I'll do Thursday's ride today and then run tomorrow. It will be interesting to see how my legs respond to 2 bike days in a row.
Advice sought. I have done my bike workouts so far on the Spinning bike at my gym because the trainer I have (1UP USA - given to me by a friend who didn't want it) has been giving me a lot of problems. I've read on forums elsewhere (Slowtwitch....Amazon) that others have the same problem (i.e. you have light resistance whether you want it or not and then suddenly the pedal strokes become jerky). Every attempt has been so unpleasant that I've given up within 10 minutes.
Anyway, my point is I won't use it. Is it worth my dropping $300 to buy a brand new CycleOps or Kurt Kinetic and thus be able to use my Powermeter, or will my workout be almost as good using HR and a Spinning bike? I ask because $300 is a lot for me but...I really do want to finish my IM this time around! Thoughts? I'm so conflicted.
Leslie- You may want to post in the Power & Pace Forum, or the gear forum.
Here's my 2 cents.... You should absolutely, if at all possible, get a trainer for your bike. You spent big $$ on the powermeter I'm sure and if you aren't using power in the OS, you aren't getting your money's worth. Search around for deals or coupons on-line (maybe wait til "Cyber Monday" after Thanksgiving), but try to get a trainer. Maybe look on ebay or Craigslist? Training with power is mo' bettah!
You can go either way. But you have spent the $$ on a power meter so probably best to get a trainer.
I have used Cycleops trainers the past few years and their support is awesome. Feel free to buy a used one, if you can. I have one a friend gave me and it made crazy noise when spinning. I called Saris and they simply replaced it.
@Leslie- X3 on looking for a used one. eBay has a bunch that are priced cheap. Search cycleops trainer. Agree with John on Saris' service. They have hooked me up more than once on repairs and replacements for items out if warrantee. (Cycleops is owned by Saris
Good investment..especially living in these parts in the Winter. Also, I find that the best results, for the OS especially, is in a controlled environment - same bike/same trainer. You never know what you'll get on a spinning bike.
Thanks Kim, John, Brad! Just so I don't sound completely daft I bought my Powermeter used for very little $ so not using it during the winter didn't seem necessarily like a huge loss. I also haven't been able to use it for reasons I won't bore you with here. It's another problem I am tackling. My transition to Power has not been easy. I guess I knew I needed to bite the bullet and buy the damn trainer...I just needed the team support to break out the credit card. Now that I have your permission I'll go ahead!
Thanks again. Hopefully I'll be able to post a photo of my pain cave in a week or so.
Vo2 bike workout in the books. Hit my targets. 7x 1.5 min @ 280watts = major jelly legs! Added some zone 3 effort for 60min total. Yesterday's run made today a tough one!
I know others have weighed in on this but by all means buy the trainer and train with power. I use my trainer during the summer too for my interval workouts. It is very efficient because I can come home and pop on the bike and warm up, do the main set, cool down (or put on my running shoes and head out the door for a brick) and I'm done. I don't have to fight traffic or spend time driving somewhere and the intervals are much more repeatable workout to workout.
Leslie I have this unit I will do a friend of the EN family deal for you. They go for $390 to $400. It is like new will sell to you for $200 plus shipping. It is the Cyclops Jet Fluid Pro It has hardly ever been used. I have a gazillion trainers. Let me know
Hi all -- checking back in after a few days off the grid.
tuesday's FTP set went well, but i missed yesterday's run and instead of trying to make it up, I'm just movin' on...will chalk it up to a crazy travel last week and a conference presentation yesterday -- glad that's over!
just finished the VO2 set -- felt really strong (thanks to my extra rest day!). i promised myself going into the '14 season that i wouldn't sacrifice bike wkos for run wkos -- did too much of that this past year and my bike suffered.
one question for any trainerroad users that also follow the EN standard w/u (as I do) -- since the pre-loaded wkos only have 12' built in at the beginning (and not the 25' it takes to get thru the standard w/u, is there any way to avoid having to dismount the bike between the w/u and the main set to start the TR wko? not a huge deal, but doesn't seem like i'm doing it the best way. maybe others just do their own 12' w/u or have easier access to TR while on the bike and it doesn't matter, but i find the standard w/u forces me to get some sweet spot work in and ups the ante for the main set by adding a bit of fatigue. thx for any advice!
I thought I posted this before, but could not find the post or reply - so please excuse me if I did. Has anyone used theI thought I posted this before, but could not find the post or reply - so please excuse me if I did. Has anyone used the Kinetic inRide Watt Meter? It seems like a power meter option that I can afford right now. http://www.trisports.com/kinetic-inride-power-computer.html
I feel like I am just starting to get back in to it now... Last night I felt like a rock star during my run, but started to loose some steam towards the end. I think the couple of pounds I gained during my recovery time. I also allow myself to indulge in things I don't allow myself to consume when I'm training. (or much of it) Its like running with a weight belt around my hips.
Terra- Post your question on the inRide to the "Power & Pace" forum. You're likely to get lots of resposes there.
I hear ya on the extra pounds. I hit a new low (weight wise) in May and I'm anywhere from +4 to +8 to that depending on the day of the week. Hoping it leaves my body soon!
First time poster in the workout threads... great work to everyone who has logged some solid workouts this week!
Week three has gone wel,l I think. My husband and I did a half marathon on Sunday, so that rounded out week 2. I am EXTREMELY adept at Rest days, so Monday went really well. On Tuesday, I did a bike test with virtual power on Trainer Road, so that I could make complete use of the tool - in my first 2 outseasons, I worked with heart rate... so now I'll do a blend of HR and virtual power - I know it's not POWER power, but it's still neat. I was also cogniscent of the fact that I had raced on the weekend which likely brought some heavy legs, so while I have some numbers to work with, I'm looking forward to our next scheduled test to see what's up.
Last night's run workout was ok, I was feeling a bit fatigued from work, but I got outside and managed to put together three consistent intervals at my prescribed paces. I'm happy with how it went, given that I did the half on the weekend and that it's only November. Now is the time to put in the work.
Did my Thursday ride before work this morning, and it went very well. And tomorrow is Friday, which I will quite enjoy!
Yes, I'm interested! Is it easy to put together? That's the only worry I have. I'm not very handy and I don't have anyone around to help me. Also, let me know how you would want to work out payment. I could mail you a check unless you'd prefer C.O.D. or something.
Was still struggling with sleep again last night so took a sleeping aid and it worked great. Slept all night. However, it made me a bit groggy this morning and it took everything I had to just complete the MS 7 x 1.5's. Mental six pack was more like a mental one pack. Got the MS done and fell off the bike.
At least I got a good nights sleep. Time for a nap. Nite-nite.
Also, I have been testing some higher FT numbers. My miserable FT test a couple of weeks back netted me a lame big guy 204 FT. After doing some tests and based on my previous years of experience, I am going to settle into a 235 FT going forward through the next test in 5 weeks.
Just an FYI cuz I know you all are watching my data numbers with great interestl.
John, you know that an FTP test after any layoff is really nothing more than a wakeup call. Takes about 2 weeks of consistent training for me and then numbers started shaking out in a more reasonable fashion.
Posted By Chris Hardbeck on 14 Nov 2013 12:57 PM John, you know that an FTP test after any layoff is really nothing more than a wakeup call. Takes about 2 weeks of consistent training for me and then numbers started shaking out in a more reasonable fashion.
Comments
Hour of Pilates on the reformer, then home to the Pain Cave. Xmas lights on, new NIN on the speakers - off I went.
8'x2: 1.11 and 1
12'x1: 0.91
Worked to keep myself within the +12 tonight. Still figuring out what's what with the numbers, but this was the first time I felt like I had a clue!
Had my first good bike workout since the OS began, so there is hope. First time I was able to hit my numbers consistently. IF of .98, .98 and .85 for the sweet spot. Wow that feels good.
The work is becoming speed. MS today for me was 3x1mile at Z4 which is 8:22. Went 8:27, 8:22, 8:16. 13 degrees with wind chill here in southwest Ohio when I started this morning, but i had a lot of warm stuff to stick on.
My hamstring had been sore for a week and a half and the normal run WU was not helping too much. Coach P suggested I warm up by spinning on my bike, which was a good call.
Jan- Nice job. It will get easier, then it will get harder again.
Robert- You should post that WKO in the run thread. Guess I can't complain about 30 degrees here in CT. I am SO NOT ready for winter!
will do Kim. thanks.
Advice sought. I have done my bike workouts so far on the Spinning bike at my gym because the trainer I have (1UP USA - given to me by a friend who didn't want it) has been giving me a lot of problems. I've read on forums elsewhere (Slowtwitch....Amazon) that others have the same problem (i.e. you have light resistance whether you want it or not and then suddenly the pedal strokes become jerky). Every attempt has been so unpleasant that I've given up within 10 minutes.
Anyway, my point is I won't use it. Is it worth my dropping $300 to buy a brand new CycleOps or Kurt Kinetic and thus be able to use my Powermeter, or will my workout be almost as good using HR and a Spinning bike? I ask because $300 is a lot for me but...I really do want to finish my IM this time around! Thoughts? I'm so conflicted.
Here's my 2 cents.... You should absolutely, if at all possible, get a trainer for your bike. You spent big $$ on the powermeter I'm sure and if you aren't using power in the OS, you aren't getting your money's worth. Search around for deals or coupons on-line (maybe wait til "Cyber Monday" after Thanksgiving), but try to get a trainer. Maybe look on ebay or Craigslist? Training with power is mo' bettah!
Leslie:
You can go either way. But you have spent the $$ on a power meter so probably best to get a trainer.
I have used Cycleops trainers the past few years and their support is awesome. Feel free to buy a used one, if you can. I have one a friend gave me and it made crazy noise when spinning. I called Saris and they simply replaced it.
John
Good investment..especially living in these parts in the Winter. Also, I find that the best results, for the OS especially, is in a controlled environment - same bike/same trainer. You never know what you'll get on a spinning bike.
Good luck!
Thanks Kim, John, Brad! Just so I don't sound completely daft I bought my Powermeter used for very little $ so not using it during the winter didn't seem necessarily like a huge loss. I also haven't been able to use it for reasons I won't bore you with here. It's another problem I am tackling. My transition to Power has not been easy. I guess I knew I needed to bite the bullet and buy the damn trainer...I just needed the team support to break out the credit card. Now that I have your permission I'll go ahead!
Thanks again. Hopefully I'll be able to post a photo of my pain cave in a week or so.
Hi Leslie,
I know others have weighed in on this but by all means buy the trainer and train with power. I use my trainer during the summer too for my interval workouts. It is very efficient because I can come home and pop on the bike and warm up, do the main set, cool down (or put on my running shoes and head out the door for a brick) and I'm done. I don't have to fight traffic or spend time driving somewhere and the intervals are much more repeatable workout to workout.
Did my Vo2 workout today instead of tomorrow. Nailed the intervals and increased the power as I went along. (My Vo2 is 1.26 of my FTP.)
NP 263/IF 1.26/VI 1.02
NP 264/IF 1.27/VI 1.00
NP 265/IF 1.27/VI 1.00
NP 265/IF 1.27/VI 1.00
NP 269/IF 1.29/VI 1.00
NP 270/IF 1.29/VI 1.00
NP 269/IF 1.29/VI 1.00
We'll see how the run feels tomorrow...
Ka-Frigging-BOOM! Great consistency! Those VI numbers show steady pedaling. Good work, Mark!
Good luck today everyone. Get your game faces on!
tuesday's FTP set went well, but i missed yesterday's run and instead of trying to make it up, I'm just movin' on...will chalk it up to a crazy travel last week and a conference presentation yesterday -- glad that's over!
just finished the VO2 set -- felt really strong (thanks to my extra rest day!). i promised myself going into the '14 season that i wouldn't sacrifice bike wkos for run wkos -- did too much of that this past year and my bike suffered.
one question for any trainerroad users that also follow the EN standard w/u (as I do) -- since the pre-loaded wkos only have 12' built in at the beginning (and not the 25' it takes to get thru the standard w/u, is there any way to avoid having to dismount the bike between the w/u and the main set to start the TR wko? not a huge deal, but doesn't seem like i'm doing it the best way. maybe others just do their own 12' w/u or have easier access to TR while on the bike and it doesn't matter, but i find the standard w/u forces me to get some sweet spot work in and ups the ante for the main set by adding a bit of fatigue. thx for any advice!
good luck in the cage today!
Hi,
I thought I posted this before, but could not find the post or reply - so please excuse me if I did. Has anyone used theI thought I posted this before, but could not find the post or reply - so please excuse me if I did. Has anyone used the Kinetic inRide Watt Meter? It seems like a power meter option that I can afford right now. http://www.trisports.com/kinetic-inride-power-computer.html
Thanks!
I feel like I am just starting to get back in to it now... Last night I felt like a rock star during my run, but started to loose some steam towards the end. I think the couple of pounds I gained during my recovery time. I also allow myself to indulge in things I don't allow myself to consume when I'm training. (or much of it) Its like running with a weight belt around my hips.
I hear ya on the extra pounds. I hit a new low (weight wise) in May and I'm anywhere from +4 to +8 to that depending on the day of the week. Hoping it leaves my body soon!
Thank you - I didn't know about that forum.
Week three has gone wel,l I think. My husband and I did a half marathon on Sunday, so that rounded out week 2. I am EXTREMELY adept at Rest days, so Monday went really well. On Tuesday, I did a bike test with virtual power on Trainer Road, so that I could make complete use of the tool - in my first 2 outseasons, I worked with heart rate... so now I'll do a blend of HR and virtual power - I know it's not POWER power, but it's still neat. I was also cogniscent of the fact that I had raced on the weekend which likely brought some heavy legs, so while I have some numbers to work with, I'm looking forward to our next scheduled test to see what's up.
Last night's run workout was ok, I was feeling a bit fatigued from work, but I got outside and managed to put together three consistent intervals at my prescribed paces. I'm happy with how it went, given that I did the half on the weekend and that it's only November. Now is the time to put in the work.
Did my Thursday ride before work this morning, and it went very well. And tomorrow is Friday, which I will quite enjoy!
Hi Ray,
Yes, I'm interested! Is it easy to put together? That's the only worry I have. I'm not very handy and I don't have anyone around to help me. Also, let me know how you would want to work out payment. I could mail you a check unless you'd prefer C.O.D. or something.
Thank you!
Was still struggling with sleep again last night so took a sleeping aid and it worked great. Slept all night. However, it made me a bit groggy this morning and it took everything I had to just complete the MS 7 x 1.5's. Mental six pack was more like a mental one pack. Got the MS done and fell off the bike.
At least I got a good nights sleep. Time for a nap. Nite-nite.
Also, I have been testing some higher FT numbers. My miserable FT test a couple of weeks back netted me a lame big guy 204 FT. After doing some tests and based on my previous years of experience, I am going to settle into a 235 FT going forward through the next test in 5 weeks.
Just an FYI cuz I know you all are watching my data numbers with great interestl.
Yep. That is what is happening,
Thanks, brotha!