@Edwin - I read Patrick's article a few years ago about coffee and caffiene. The biggest point I got was when you get off of it, you sleep better. So, I went to just two cups of coffee before I work out in the morning and maybe another mid-morning. So, drink that big cup - as long as you sleep well!
@Steve - that is pretty much the Infantry motto, "If you are going to be dumb, you better be tough"! Seriously, can't count to seven? Those crazy Maniacs in Maine!
@Dawn - so, with the TILT for today, after today's workout you get to "re-set" after a good nap. One of the great benefits of our sport! Others just have to drag through the day!
Felt strong and the real test is how my run will be tomorrow! Mississippi State (wife's alma mater) is playing Arkansas on TV and it is time to kick back on this cold, overcast November day! Love Football Saturdays!!
@Joe, I only drink two cups a day. Just like the workouts, I live by quality over quantity. People have told me my cup is bigger than their's. I just tell them its genetics. But seriously, I am sure I could adjust to less coffee. I will be honest, it will be harder to commit to limiting my coffee than it is to commit to the OS training program. I also have to start fueling my workouts as Patrick just wrote.
Got in the bike on the trainer this morning. 214, 213, 214 - FTP 211. Made and executive decision to not go on the run after the bike because I was feeling it in my legs and I have someone coming over to help me work in the yard all afternoon. I'm going to go out now and put up Chirstmas lights and that will require ladder work as well. I want to have something left for tomorrow's run.
I was getting tired of my workout playlist so I put together a new one today. Here's the link if you have Spotify and want to check it out. Warning, there are some songs that are marked "Explicit" by Spotify. http://open.spotify.com/user/slj6/p...pw2pBpO6Uc
"Pump it up, until you can feel it!" - Elvis Costello - This song came up at the right time just at 7 minutes into my 10 minute Z4 interval and lasted right until the end. Sweet.
After 5 days off following the Philly marathon, I was back on the bike this morning. I felt good throughout the workout and hit my numbers. Looking forward to the run tomorrow.
Hats off to all you who bike on the trainer/indoors exclusively. It' s been "cold" (anything under 40 degrees for this wimp) in the Dallas area so I've had to do a few workouts on the Trainer and they have been sooooo hard to complete! I've had to ride about 15-20Watts lower than outside and I'm still struggling! "I'm not worthy..." Seeing all the awesome posts keep me going though - thanks!
Today was a tough one. Legs weren't feeling great but got it done. Debating if I should double down on the Tues/Thur bike for next week on Mon and Tuesday like Coach P suggested, or just take monday off, bike tuesday, and see what I can get done the rest of the week. Legs for sure are tired. Mind says do it, body says noooo
Hi Jan, sometimes you have to listen to your body and do what you think is right. That said, if you got through today's bike and tomorrow's run feels good you could try to do the back to back bikes. When I'll mm ambivalent like that and my mind says stuck it up and do it I will just go ahead and get on the bike or head out the door and see what happens. If it feels OK then I go for it if not I call it a day and cruise home. The last thing you want to do at this stage, IMHO, is get burned out our injured or sick.
Today was an absolute cage match. Made it through interval # 1 right at 1.0. Interval # 2 was a complete fight the entire way. There was an enormous amount of self talk to make it through. I was taking body shots from both sides and came away bloody. Dropped 3% from the first interval. Was very determined not to end on a low note. I pushed the 3rd(short) interval to 1.03. Finished with a 20 minute .82 ride.
Due to an opportunity to have some company running, I did the run first this a.m. with some friends and exceeded my run plan by a bit. Bike was TOUGH! But I hung on and made it.
60 min total @0.86, intervals @1.01/1.00/1.00. I vowed not to do 1 watt less than prescribed, but also not 1 watt more!
Am on a week5, but bare with me... I have noticed a change, but wanted to validate that this has happened to others on their OS........ Comparing my HR figures for 0.95IF week 2/3 compared to this week I am 161 vs 156 (now at the bottom end of Z3). I've also noticed an improvement on the run sessions - i.e. I'm faster this week at same HR...
I'm sleeping fine, eating healthy, haven't missed any sessions and doing nothing on the rest days. So the question is, am I getting fitter, or is this an early sign of over-training ??
you're hip to all the factors that go along with it, too. very important. really doubt that we would start seeing overtraining symptoms this soon. It's just a good idea to always be looking at all of those variables.
Bike done. Targets hit. Run was cold but not as cold as tomorrow is predicted...20s in the am. Pie crusts to make in the afternoon and turkey to pick up.
Got the bike in today but had to bag the run after due to a sore foot. Hit the targets on the bike so I was overally happy with the day. Hoping the foot feels better tomorrow for the run or else I will do another bike segment instead.
Posted By Graham Page on 23 Nov 2013 04:32 PM <p>Hi all</p> <p>Am on a week5, but bare with me... I have noticed a change, but wanted to validate that this has happened to others on their OS........ Comparing my HR figures for 0.95IF week 2/3 compared to this week I am 161 vs 156 (now at the bottom end of Z3). I've also noticed an improvement on the run sessions - i.e. I'm faster this week at same HR...</p> <p>I'm sleeping fine, eating healthy, haven't missed any sessions and doing nothing on the rest days. So the question is, am I getting fitter, or is this an early sign of over-training ?? </p> <p> </p>
Yup, faster @ the same HR, or lower HR @ same pace/power >> you are getting "fitter"...normal for this kind of training. Think of it has having more bandwidth available when it comes time to race.
Busted it out and just finished before 10pm. I know how to have a good time on Saturday night. I find the first half of the first interval is in some ways the hardest, my mind is still telling me I can turn back. Then I get use to the suck and power through!
So with the Friday run focus run and flipping Sat and Sun WKO, I thought for sure today was the day my legs said "Nope!" but they didn't... Hit my 8', 10' and 8' Z4 @ 1.00IF, then did 15' in Z3, then another hourish in Z1. Sweet! 25 miles total, .80IF, 1:50.
Rain and snow the whole weekend ... damn thing here ... well as I wasn't feeling 100% healthy I skipped SAT run and just did the bike stuff in my cosy little dungeon
Hit all 3 Z4 intervals pretty strong as IF 1.00/1.00/0.99. Total session NP was 269W ... I see progress here
Woohoo!! I love my trainer....I love my trainer...I love my trainer....This is my self talk before hoping on my bike this morning. Tried to get myself excited, and strangely enough, it worked!!
I hit all 3 intervals 8, 10, 8 between Z4-Z5 and finished off the ride @Z3! It was very hard but It's done. I'm finding that some rides my HR is very different than others, though speed cadence ect is the same. I feel like that is slightly impacting my training. Any thoughts on that?
Either way, bike is done and I also squeezed in 2,500 yards of swim at a masters class.
@ Mark -- thx for the repost (i always read these posts on my email, so don't see the edits). loved your playlist -- helped me get thru this morning's bike set!
Comments
60 min @ .847
8-10-8 @ .98, .97, .95
plus 15 @ .85 and done.
Hope to get the run in tonight, we'll see.
Great work everyone! On to life chores....
@Steve - that is pretty much the Infantry motto, "If you are going to be dumb, you better be tough"! Seriously, can't count to seven? Those crazy Maniacs in Maine!
@Dawn - so, with the TILT for today, after today's workout you get to "re-set" after a good nap. One of the great benefits of our sport! Others just have to drag through the day!
3 intervals (NP/IF)
8 min .... 278W .99
10 min... 290W 1.04
12 min... 294W 1.05
Then
15min...256W .91
15min...252W .90
Felt strong and the real test is how my run will be tomorrow! Mississippi State (wife's alma mater) is playing Arkansas on TV and it is time to kick back on this cold, overcast November day! Love Football Saturdays!!
@Joe, I only drink two cups a day. Just like the workouts, I live by quality over quantity. People have told me my cup is bigger than their's. I just tell them its genetics. But seriously, I am sure I could adjust to less coffee. I will be honest, it will be harder to commit to limiting my coffee than it is to commit to the OS training program. I also have to start fueling my workouts as Patrick just wrote.
Got in the bike on the trainer this morning. 214, 213, 214 - FTP 211. Made and executive decision to not go on the run after the bike because I was feeling it in my legs and I have someone coming over to help me work in the yard all afternoon. I'm going to go out now and put up Chirstmas lights and that will require ladder work as well. I want to have something left for tomorrow's run.
I was getting tired of my workout playlist so I put together a new one today. Here's the link if you have Spotify and want to check it out. Warning, there are some songs that are marked "Explicit" by Spotify. http://open.spotify.com/user/slj6/p...pw2pBpO6Uc
"Pump it up, until you can feel it!" - Elvis Costello - This song came up at the right time just at 7 minutes into my 10 minute Z4 interval and lasted right until the end. Sweet.
Have fun and be safe.
After 5 days off following the Philly marathon, I was back on the bike this morning. I felt good throughout the workout and hit my numbers. Looking forward to the run tomorrow.
Good job everyone and keep up the good work!
Eric
Today was a tough one. Legs weren't feeling great but got it done. Debating if I should double down on the Tues/Thur bike for next week on Mon and Tuesday like Coach P suggested, or just take monday off, bike tuesday, and see what I can get done the rest of the week. Legs for sure are tired. Mind says do it, body says noooo
Hi Jan, sometimes you have to listen to your body and do what you think is right. That said, if you got through today's bike and tomorrow's run feels good you could try to do the back to back bikes. When I'll mm ambivalent like that and my mind says stuck it up and do it I will just go ahead and get on the bike or head out the door and see what happens. If it feels OK then I go for it if not I call it a day and cruise home. The last thing you want to do at this stage, IMHO, is get burned out our injured or sick.
Good luck. Mark
Today was an absolute cage match. Made it through interval # 1 right at 1.0. Interval # 2 was a complete fight the entire way. There was an enormous amount of self talk to make it through. I was taking body shots from both sides and came away bloody. Dropped 3% from the first interval. Was very determined not to end on a low note. I pushed the 3rd(short) interval to 1.03. Finished with a 20 minute .82 ride.
Due to an opportunity to have some company running, I did the run first this a.m. with some friends and exceeded my run plan by a bit. Bike was TOUGH! But I hung on and made it.
60 min total @0.86, intervals @1.01/1.00/1.00. I vowed not to do 1 watt less than prescribed, but also not 1 watt more!
Hi all
Am on a week5, but bare with me... I have noticed a change, but wanted to validate that this has happened to others on their OS........ Comparing my HR figures for 0.95IF week 2/3 compared to this week I am 161 vs 156 (now at the bottom end of Z3). I've also noticed an improvement on the run sessions - i.e. I'm faster this week at same HR...
I'm sleeping fine, eating healthy, haven't missed any sessions and doing nothing on the rest days. So the question is, am I getting fitter, or is this an early sign of over-training ??
you're hip to all the factors that go along with it, too. very important. really doubt that we would start seeing overtraining symptoms this soon. It's just a good idea to always be looking at all of those variables.
Hit all 3 Z4 intervals pretty strong as IF 1.00/1.00/0.99. Total session NP was 269W ... I see progress here
http://tpks.ws/fiqw
Woohoo!! I love my trainer....I love my trainer...I love my trainer....This is my self talk before hoping on my bike this morning. Tried to get myself excited, and strangely enough, it worked!!
I hit all 3 intervals 8, 10, 8 between Z4-Z5 and finished off the ride @Z3! It was very hard but It's done. I'm finding that some rides my HR is very different than others, though speed cadence ect is the same. I feel like that is slightly impacting my training. Any thoughts on that?
Either way, bike is done and I also squeezed in 2,500 yards of swim at a masters class.
Kim- @ St. Joe's College in West Hartford....it's through HEAT
I just edited my posts, but here it is again http://open.spotify.com/user/slj6/playlist/4vLY80dMwtQRpw2pBpO6Uc
I'm not sure all of them will be new, but they might be different.
Cheers,