Had a better warmup and felt a better start to those 7x 1:30 repeats. Felt good during the intervals and kept an IF 1.14-1.17. Workout was just right, as my legs were ready to stop at the end of 60 minutes. I like Recovery Fridays!
@Rachel, I've had the same experience re: cadence. When I'm hurting, I go for a lower cadence and am generally able to "mash" out a higher power output. This OS, I've been focused on trying to ride at a higher cadence with good results. We'll see if that can continue after we re-test and the numbers go up in Week 8...
Thursday bike DONE!! Followed by Tuesday's run that I missed because of my darn cold!! Today was the first day I was able to breath a little clearly! (KNOCK ON WOOD!!) Felt strong on the bike for the first time this season!! here's hoping that keeps up.
This was the first week I was able to follow the exact order and intensity of the OS, wow, felt very hard but really good to be done with Tuesday, Wednesday, Thursday. day off is going to feel great as it coincides with my anniversary. Looking forward to working off some of the fun we'll have Friday night.
Doing my bike work on a spin bike at my health club so only use heart rate as the power on these bikes are all over the place.
Is it normal to take a little while in the intervals to get the HR up over zone 4? I drop quickly to Z3 after 1:30 and it takes about 30 seconds to get it back to Z5.
Cage fight is definitely a good analogy, particularly tonight.
By the second interval watching the PM was demoralizing - the longer I looked the harder it was to keep from falling below 1.2. So I took to closing my eyes and just gutting it out. The problem with that was I kept over cooking the intervals - several times I was up in the 1.4 range! Yikes!!
Watch the PM and struggle and suffer or close my eyes and risk trashing my legs......
... then to top it off I lost count at Int 4.... then again at Int 6..... and didn't realise I did 8x1.5 instead of the prescribed 7x until I downloaded the data...... Seriously, can't count to 7? that's lame!!
It looks like there's a lot of good work happening today. Keep it up folks!
I got my ride in this afternoon. The intervals were hard (OK very hard) but the entire workout wasn't uber-hard. My goal today was to slightly increase my power numbers throughout the main set and finish strong. OK, here's the numbers:
Goal 263
NP/VI
265/1.00
264/1.00
266/0.99
268/1.00
269/0.99
272/1.00
275/0.99
I'm really happy that tomorrow is an off day tomorrow. Enjoy.
Hi Niels, Yes, I've found that it takes a couple of the intervals to get my heart rate up into Z5 because they're so short. I don't really watch my heart rate in them since I have a power meter but my heart rate didn't even get into Z5 during any of my intervals today and it was in Z4 for only 1:59 out of 10.5 minutes of Z5+ power work.
@Steve -- you losing count reminded me of last year's OS when we were doing 30/30s instead of 90-120 sec intervals. I lost track so many times!! That's another benefit of TrainerRoad as they keep track for you
Wanted to drop in and tick the box with the NOS. Life has leaped up and slapped me in the face this week, I'm getting the workouts in, but don't have free time to check-in daily and share the mojo. Hope to get back to posting soon.
Just watched the "Race Fueling Webinar" from the WIKI. Up until now I have been all in on the EN program, but now you are knocking at the foundation of my life! No Coffee?!! Really, are you un-American? I mean I am not addicted, I can quit any time. Its just I don't have a problem and don't want to stop. Sure, Juan Valdez is on my speed dial list. That's normal. I really think that Patrick & Rich are giving conflicting messages here. Especially with the Heads we win / Tails you lose challenge. I'm Just saying.
Did Saturdays bike/run this morning. FTP bike: 8' 10' 8' @ FTP plus some z3. 1 hour total. That 10' interval was a tough one to get through! Followed by a 27' out/back (z2/z3) run in the cold pouring rain. 3.8 miles. Was somewhat refreshing but passing drivers looked at me like I was insane. All targets hit today - hope I can say the same after tomorrow's run! Hit it hard everyone!
Sat. bike done. Wasn't bad at all even given that vo2 bike was done 15 hours before. Even did about 10 minutes ABP following the FTP sets. looks like a nice, but cold day for the run though.
Found this bike a bit tougher than the rest of the week. Could it be that I moved up a lane in swimming and also lead the lane? Regardless I hit my targets at .97, .97 and .98. Did not sleep well last night either, so that could be part of feeling less than stellar. Think I will wait on the run for later this afternoon.
This morning was not nearly as bad as I thought. For some reason the mix of times made it easier I think mentally. The games I need to play when on the trainer I guess. Either way, I got in the 8,10,12 sets at z4, was a bit (only slightly) of an overachiever and tacked on some extra z3 since I'm not doing the Saturday run as part of the run focus deal. Felt good, now off to work. Good luck all!
Great work everyone...sorry I have not posted much...work (the non-EN OS kind) has suddenly become very work-like...
Thus far I am pretty dang pleased with my OS...Higher FTP but the workouts feel much more under "control"...this morning was a great example...1hr. as written followed by a snappy 3.5miles...I have increased my caloric intake a bit...and getting good sleep...feel great
Things I Learned Today (TILT) - Maybe having that third vodka cocktail last night wasn't the best decision. Got halfway through the bike and just felt blah. Giving it another go tonight, run this afternoon, when hopefully its warmer than 9F like it is now.
Doing much better in the bike workouts this week (I was the girl pictured laying flat on the floor during week1). Hitting my targets and feeling much better. I am having some issues with stomach cramps at about 35-40 minutes into the ride. This has happened several times and I think it may be a nutrition issue. I usually have a slice of toast with PB and banana and a cup of coffee about 1 hour before. Any ideas/suggestions? I tend to have a more "sensitive" stomach so I'm thinking this may be part of the problem. Thanks for the help!
@Melissa - I'd swap something w/o protein/fat out prior to the wko in place of the PB. I use jam. Also, if you can, give your self more time between breakfast and your bike or run - an hour isn't too long and the food is still in your gut undigested. Mixing the intense wko with digestion is asking your body to do a lot! Great that youre hitting your targets!!!
It took almost 6 of the 8 minutes on the first set to settle into a groove. Finally got there though. .99, 1.01, 1.02. Always shooting for 1.0. Getting close. Probably take me a few more years of power meter usage to be able to nail it. I am much closer this year than last year.
Did the 30' run first today, so legs were a bit fatigued going into the cage fight. Ended up at 0.95, 1.01 & 1.01 for the 8', 10', & 12' FTPs (the TR wko doesn't match what's prescribed in our training plan, so i just rolled with the extra 4' in the final interval). I had to get out of aero during the 2nd and 3rd interval to keep the power up, so that was a bit of a bummer -- attributable to the run beforehand, I think. Finished off with 10' @ 0.65 and high cadence for 1hr total
It is always tough to start then not bad to settle into the groove. Had IF's of 1.03, 1.03, and 1.04 for the 8 X 10 X 12 mins. I really like the Trainer Road and keeping watch of effort with power. I was much more all over the place with heart rate. Good times! Now off for the first skate ski of the season! Have a good weekend all!
Comments
Thursday bike DONE!! Followed by Tuesday's run that I missed because of my darn cold!! Today was the first day I was able to breath a little clearly! (KNOCK ON WOOD!!) Felt strong on the bike for the first time this season!! here's hoping that keeps up.
This was the first week I was able to follow the exact order and intensity of the OS, wow, felt very hard but really good to be done with Tuesday, Wednesday, Thursday. day off is going to feel great as it coincides with my anniversary. Looking forward to working off some of the fun we'll have Friday night.
Doing my bike work on a spin bike at my health club so only use heart rate as the power on these bikes are all over the place.
Is it normal to take a little while in the intervals to get the HR up over zone 4? I drop quickly to Z3 after 1:30 and it takes about 30 seconds to get it back to Z5.
By the second interval watching the PM was demoralizing - the longer I looked the harder it was to keep from falling below 1.2. So I took to closing my eyes and just gutting it out. The problem with that was I kept over cooking the intervals - several times I was up in the 1.4 range! Yikes!!
Watch the PM and struggle and suffer or close my eyes and risk trashing my legs......
... then to top it off I lost count at Int 4.... then again at Int 6..... and didn't realise I did 8x1.5 instead of the prescribed 7x until I downloaded the data...... Seriously, can't count to 7? that's lame!!
It looks like there's a lot of good work happening today. Keep it up folks!
I got my ride in this afternoon. The intervals were hard (OK very hard) but the entire workout wasn't uber-hard. My goal today was to slightly increase my power numbers throughout the main set and finish strong. OK, here's the numbers:
Goal 263
NP/VI
265/1.00
264/1.00
266/0.99
268/1.00
269/0.99
272/1.00
275/0.99
I'm really happy that tomorrow is an off day tomorrow. Enjoy.
7x2'
NP & IF
240 1.22
246 1.26
240 1.22
239 1.22
242 1.23
245 1.25
247 1.26
added 15 min at the end:
177 0.90
Rest day !!!!
@Gonzalo, looks like you need to increase your VO2 target power a little.
Keep on it everyone!
Just watched the "Race Fueling Webinar" from the WIKI. Up until now I have been all in on the EN program, but now you are knocking at the foundation of my life! No Coffee?!! Really, are you un-American? I mean I am not addicted, I can quit any time. Its just I don't have a problem and don't want to stop. Sure, Juan Valdez is on my speed dial list. That's normal. I really think that Patrick & Rich are giving conflicting messages here. Especially with the Heads we win / Tails you lose challenge. I'm Just saying.
1.16 / 1.14 / 1.16 / 1.14 / 1.19 / 1.14 / 1,20
Ready for tomorrow.. I think :-)
1hr in the trainer
3 intervals (NP/IF)
8 min .... 206W 1.05
10 min... 204W 1.04
12 min... 204W 1.04
all referred to my FTP of 196W
now taking 9 year old to basketball practice and then swim meet...somewhere in the middle have to insert today's run
Great work everyone...sorry I have not posted much...work (the non-EN OS kind) has suddenly become very work-like...
Thus far I am pretty dang pleased with my OS...Higher FTP but the workouts feel much more under "control"...this morning was a great example...1hr. as written followed by a snappy 3.5miles...I have increased my caloric intake a bit...and getting good sleep...feel great
http://www.trainerroad.com/cycling/...k4-Sat-ADVThings I Learned Today (TILT) - Maybe having that third vodka cocktail last night wasn't the best decision. Got halfway through the bike and just felt blah. Giving it another go tonight, run this afternoon, when hopefully its warmer than 9F like it is now.
Doing much better in the bike workouts this week (I was the girl pictured laying flat on the floor during week1). Hitting my targets and feeling much better. I am having some issues with stomach cramps at about 35-40 minutes into the ride. This has happened several times and I think it may be a nutrition issue. I usually have a slice of toast with PB and banana and a cup of coffee about 1 hour before. Any ideas/suggestions? I tend to have a more "sensitive" stomach so I'm thinking this may be part of the problem. Thanks for the help!
It took almost 6 of the 8 minutes on the first set to settle into a groove. Finally got there though. .99, 1.01, 1.02. Always shooting for 1.0. Getting close. Probably take me a few more years of power meter usage to be able to nail it. I am much closer this year than last year.