Hoo boy, did I feel those 13.1 miles tonight! Really had to buckle down and concentrate
2x12' IF of 1.00 and 1.00
1x10' IF of 1.00
Who else is in Club Beginner? Reading the results from Int and Advanced ENers is a great motivator, but I'd love to know who else is in the same training program as me.
Got it done! 2x15 with IFs of 1.0 and .99, but man, they were hard. What is funny is my sweet spot came out to an IF of .89 and that felt sooo easy. That last .10 is a killer! Did you get it done Laura?
Been away from the forums since last wednesday because of the thanksgiving holiday. I burned a few SAU's by taking my bike and bike trainer with me to the mountains of Colorado, but all is well. Managed to get in all of last weeks bike and run workouts and even a swim which helped to dig me out of my caloric tailspin. It was absolute hell doing the 8 x 1.5min intervals at 9000 feet.
Today's 2x15 went really well. I'm not necessarily overachieving but i am able to stay comfortably at the top end of the FTP guidance. I'm not in any hurry to retest, but i feel like i might be in store for an FTP bump. Work is definitely working!!!
By the way, yesterday marks the 1 year anniversary of my bike crash where i fractured my hip and was on crutches for 7 weeks. My pledge this year is no outside riding until March. It's just me and my trainer
Did the ride after work. My quads were a little sore when I started so I wondered how it would go but once I got warmed up and got some endorphins flowing I knew I'd be OK. The first 15 minutes was at NP 215 and the second at NP 217 (FTP 211) and VI of 1.00 for both intervals. I did a 6 minute cool down for a total of 60 minutes and had a IF of 0.912 for the entire ride.
@ Rachel- YES!! DONE!!! 2x12 in Z4 and rest in Z3! (dipped into Z2 towards the end but I'm ok with that after a long day!!)- Thanks for checking in! and @Roy- thanks for the shout out....saw it right before hopping on the trainer. @Dawn- I'm in the beginner boat also
I LOVE EN MOJO!!!! WOOHOO! Even got my core challenge in!
Off to bed to wake up early to get work out done....more parent teacher conferences till late tomorrow night!!
@Dawn - I am in the beginner plan too. I don't think this is an easy program by any means.
Tonight I did my workout along with about ten of my local tri club at the local bike shop. That was a lot more fun than usual. We are doing this every other Tuesday.
On Friday I am getting my new wheel with power meter. Looking forward to more consistent training. I have been getting inconsistent power form the virtual power in TR.
Yesterday's bike/run extravaganza is complete. I'm getting better with nutrition/hydration at the office throughout the day, which I think is paying off in getting through the brick successfully. I hate the run on Tuesdays though, I really do. Treadmill or not, it seems to loom over the bike workout like a bully in the lunchroom..... "You think you're finished and safe? Well, I'll just be over here waiting for you when you're done..."
I'm happy to report that I beat the treadmill bully last night!
Funny old game this training - did MS of 2 x18" at 0.97IF yesterday. Sort of went... oh this is ok (1st 5 mins), followed by ohhh this hurts (5-10), to make it stop (10-15), and focus,focus hang in there until the end.....rest.... go again?? ARE YOU KIDDING ME?? Started off back in ohh this hurts. Collapse on bike in pool of sweat.
And then today 3x 1mile intervals in Z4. Interval 1 & 2 looking good, nicely in control - last 3 minutes of interval 3 struggling! The OS is certainly teaching me mental toughness. Best thing of all was a (hot) girl on the treadmill next to be kept on looking over at the speed of the intervals (with a 1.5% incline) and was shaking her head - once I had finished she said to me that she was also a triathlete and wondered why I was doing such a brutal session in this part of the season . So I told her about EN.... Only been with in DaHaus for 2 months and already converted as I can see it works - I know I've made more improvement in the last 6 weeks than most of last year - roll on Test week to have the data to support it.
Keep on the plan and don't give up no matter how hard it gets
The work today was hard following the run intervals from yesterday. Did well and averaged 1.22 IF for the ten intervals and had good cadence for nearly all.
Happy Thursday all! I got up this morning reluctantly and mentally fought my way on the bike. I switched on the TV for some distraction and banged out the 9x2 min in z5. It always takes the first couple to get in the range and I wouldn't say it ever gets comfortable, but it did feel a bit better by the end. I am always happy to see the last one come and go though. After that I added in 12 min of z3-z4 (my legs had more pop than I thought) and then hopped off and headed to work. Have a great day all!
Thursday 9x1' in the bag. I feel like I have a good bike test coming up because I've been nailing my numbers without a lot of effort...max heart rate for the last interval was 144. No issues with the 18 min at Z3.
Tough to leave the sheets, but I was excited to see how the intervals would go. I felt better with a good warm up and like Richard I felt the intervals were hard, but not crazy. 9 x 1.5 minutes and 18 minutes at Z3 and all is good! Have fun out there people!
Plan called for a 9x2' and my legs felt really tired the whole day. Lot of fatigue left from that run focus plan where you loose the friday off. Even though I faced my fears of failing bad today and just focused on every single 2' repeat as it was the last one. All of them felt very hard so I am proud that I somehow managed to hit all 9 nails Wattzzzz where about 358-363 which is pretty much exactly 120% Lets see how this brutal ride will affect tomorrows 3x1mi run ...
I'm pumped for my bike later on today!! Unfortunately on these days I cannot work out in the morning because I have to be at work too early so around 1ish on Tues/Thursdays my mind starts thinking about the bike workout and drifting away from work and patient duties. Anyone else have this problem?
Sweet jesus, that was the hardest workout for me to date. I knew going in that it was going to be tough, but gosh. I hit all my targets accept for 2 intervals which I was only off by about 2 watts. Here are some pictures to document how I felt.Thank goodness for rest days.
Sitting in my office listening to a conference call while reading the forum to see how everyone has done with Week 6 and the VO2 Max bike work out, which is then hopefully followed by a nice easy run later. I must say that Brenda looks pretty good for having done the VO2 Max work out. I look like a rag doll draped over the bike, softly whimpering while I wait for the strength to return to my legs so I can get off the bike. Have to say I really enjoy that feeling though, but then my kids say I am not right in the head. Just have to do the run this evening and then rest tomorrow. Can't wait.
My legs are still aching. Sorry Rachel and thanks Craig. You are to kind. I did want to take a pic of me kicking the bike, but its not the bikes fault, so I chose to step away and head upstairs for a shower.
Question for all you folks- I'm feeling pretty tired right now (legs and in general). Not sure I could hit the VO2 successfully. What do you guys think of making today a rest day and hitting VO2 tomorrow and then maybe switching Sat and Sun so I have a day between bikes?
Bike work out started awesome...warmed up and started hitting all my targets right on key! Which in turn, made me excited even though it was HARD. THEN....as I was about to hit my 8th interval, I felt a PULL in the back of my knee!!!! I slowed and tried to ride it out....tried to pick it up again and had pain slowed again.....tried one last time and again, pain Got off the bike. I don't know what I did!!! It feels fine now, and I don't feel it when I walk, only when I was riding. I am so upset, I pray I did not do something serious. Does anyone know what I could have pulled? It is behind my knee. I'm in need of staying positive right now because I am freaking out.
Comments
Hoo boy, did I feel those 13.1 miles tonight! Really had to buckle down and concentrate
2x12' IF of 1.00 and 1.00
1x10' IF of 1.00
Who else is in Club Beginner? Reading the results from Int and Advanced ENers is a great motivator, but I'd love to know who else is in the same training program as me.
@Dawn, my wife Melissa Schorpion and myself are both in beginner
Been away from the forums since last wednesday because of the thanksgiving holiday. I burned a few SAU's by taking my bike and bike trainer with me to the mountains of Colorado, but all is well. Managed to get in all of last weeks bike and run workouts and even a swim which helped to dig me out of my caloric tailspin. It was absolute hell doing the 8 x 1.5min intervals at 9000 feet.
Today's 2x15 went really well. I'm not necessarily overachieving but i am able to stay comfortably at the top end of the FTP guidance. I'm not in any hurry to retest, but i feel like i might be in store for an FTP bump. Work is definitely working!!!
By the way, yesterday marks the 1 year anniversary of my bike crash where i fractured my hip and was on crutches for 7 weeks. My pledge this year is no outside riding until March. It's just me and my trainer
Way to get'r done everyone!
@ Rachel- YES!! DONE!!! 2x12 in Z4 and rest in Z3! (dipped into Z2 towards the end but I'm ok with that after a long day!!)- Thanks for checking in! and @Roy- thanks for the shout out....saw it right before hopping on the trainer. @Dawn- I'm in the beginner boat also
I LOVE EN MOJO!!!! WOOHOO! Even got my core challenge in!
Off to bed to wake up early to get work out done....more parent teacher conferences till late tomorrow night!!
Keep up the great work everyone!!
Tonight I did my workout along with about ten of my local tri club at the local bike shop. That was a lot more fun than usual. We are doing this every other Tuesday.
On Friday I am getting my new wheel with power meter. Looking forward to more consistent training. I have been getting inconsistent power form the virtual power in TR.
I am a beginner too. Having plenty of fun...
Yesterday's bike/run extravaganza is complete. I'm getting better with nutrition/hydration at the office throughout the day, which I think is paying off in getting through the brick successfully. I hate the run on Tuesdays though, I really do. Treadmill or not, it seems to loom over the bike workout like a bully in the lunchroom..... "You think you're finished and safe? Well, I'll just be over here waiting for you when you're done..."
I'm happy to report that I beat the treadmill bully last night!
Funny old game this training - did MS of 2 x18" at 0.97IF yesterday. Sort of went... oh this is ok (1st 5 mins), followed by ohhh this hurts (5-10), to make it stop (10-15), and focus,focus hang in there until the end.....rest.... go again?? ARE YOU KIDDING ME?? Started off back in ohh this hurts. Collapse on bike in pool of sweat.
And then today 3x 1mile intervals in Z4. Interval 1 & 2 looking good, nicely in control - last 3 minutes of interval 3 struggling! The OS is certainly teaching me mental toughness. Best thing of all was a (hot) girl on the treadmill next to be kept on looking over at the speed of the intervals (with a 1.5% incline) and was shaking her head - once I had finished she said to me that she was also a triathlete and wondered why I was doing such a brutal session in this part of the season
. So I told her about EN.... Only been with in DaHaus for 2 months and already converted as I can see it works - I know I've made more improvement in the last 6 weeks than most of last year - roll on Test week to have the data to support it.
Keep on the plan and don't give up no matter how hard it gets
The work today was hard following the run intervals from yesterday. Did well and averaged 1.22 IF for the ten intervals and had good cadence for nearly all.
I got up this morning reluctantly and mentally fought my way on the bike. I switched on the TV for some distraction and banged out the 9x2 min in z5. It always takes the first couple to get in the range and I wouldn't say it ever gets comfortable, but it did feel a bit better by the end. I am always happy to see the last one come and go though. After that I added in 12 min of z3-z4 (my legs had more pop than I thought) and then hopped off and headed to work. Have a great day all!
Thursday 9x1' in the bag. I feel like I have a good bike test coming up because I've been nailing my numbers without a lot of effort...max heart rate for the last interval was 144. No issues with the 18 min at Z3.
Target for the VO2 intervals was 337.
http://app.strava.com/activities/98761008
pretty smooth this morning
good luck to all!
Lets see how this brutal ride will affect tomorrows 3x1mi run ...
I'm pumped for my bike later on today!! Unfortunately on these days I cannot work out in the morning because I have to be at work too early so around 1ish on Tues/Thursdays my mind starts thinking about the bike workout and drifting away from work and patient duties. Anyone else have this problem?
Sweet jesus, that was the hardest workout for me to date. I knew going in that it was going to be tough, but gosh. I hit all my targets accept for 2 intervals which I was only off by about 2 watts. Here are some pictures to document how I felt.Thank goodness for rest days.
Standard 25 minute warm up then Nailed the intervals followed by a 40 minute brick run on the treadmill @9:50 easy pace
@Ray, Great Job. That is some serious work!
Bike work out started awesome...warmed up and started hitting all my targets right on key! Which in turn, made me excited even though it was HARD. THEN....as I was about to hit my 8th interval, I felt a PULL in the back of my knee!!!! I slowed and tried to ride it out....tried to pick it up again and had pain
slowed again.....tried one last time and again, pain 
Got off the bike. I don't know what I did!!! It feels fine now, and I don't feel it when I walk, only when I was riding. I am so upset, I pray I did not do something serious. Does anyone know what I could have pulled? It is behind my knee. I'm in need of staying positive right now because I am freaking out.