Great job in getting it done everybody. I agree with larry that the sweet spot interval was the toughest part. Did my thursday ride last night, went into this one expecting to embrace the suck, but still hit all my intervals. ftp1: 12' @ 1.00 IF ftp2: 12' @ 1.01 sweet spot: 30+6 @ 0.85 (i held on for dear life and tacked on an extra 6' at the end of my 30') http://www.trainerroad.com/cycling/rides/529051-2014-OS-Wk6-Sat-BEG
Due to nasty wet weather in Charlotte, NC, I joined in on a local computrainer class that did the real course video of Oceanside. I was able to hit all my numbers, and computer said I avg 160 watts. Not sure how accurate that is, but I'll take it being that last March I was barely pushing 140 on those videos.
In other exciting news, my new pm will be here this week! Excited to start training with power and seeing what a difference it makes.
To top it off, Duke football is actually decent. Game time is 8pm. Go Blue Devils.
Good Workout today on the trainer. 2x12 (4') + 6' targeting 100% FTP
Did them higher than 1.0 as I have been feeling for a couple weeks already that my tested FTP of 196 is too low. Breakdown below: Int Time NP IF #1 12' 214W 1.09 #2 12' 212W 1.08 #3 6' 216W 1.10
@Emily - go Duke! It'll be a good game with Florida State.
Got almost 8 hrs sleep last night and just felt great today for the first time in a while! Did 4 x 12'(3') @Z4 at (IF/Pwr) 1.03/288, 1.04/292, 1.04/290, 1.04/292 and then did some 3' (2') at Z3 and called it a day.
Some great posts going on in another thread about kg/watt. After reading all that, I'll just worry about my weight after the holidays and not take the extra eggnog in the meantime!
Wow... what a difference if you eat something before wko, I normally do my work on an empty stomach at 5:30 AM, today I had a nice light breakfast and took a bottle of Infinite along. Thursday I had a hard time getting my Watts over 275, and my HR over 161. Today the HR average was 157, NP 250, IF 1.25(I think that is bad?). I am attaching my Garmin data, maybe one of you wicked smart people can tell me if I am doing this right. I sure felt like I worked out hard, but had enough in the tank to do the run part right after...I did modify that due to a slight ankle injury.
Oh what a rest day can make. Nailed all my intervals today with ease and even tacked on 30minute of Z3 work at above wattage. Did my run before the bike and also had a great run.
@Niels, I don't see your Garmin data. If you're doing the Saturday bike workout the your IF should be 1 +/-. The Vo2 workouts should be in the 1.2 range.
I was dreading this after running a tough hilly 5k Jingle jog this morning. Maybe I should do a run first every Saturday! Did this after a 25 minute warm up.
90 minutes of work outside. I struggled to hit my 2 x 12 targets, 248 W and 249 W vs. 281 target, but it was really really cold to ride (32 degrees). I also struggled to sit in the aero, but that may have had something to do with my new saddle. I rode my new Specialized Sitero saddle...jury is out but thanks to everyone who chimed into my saddle thread in the gear forum.
I love riding with my new Stages power meter. It's amazing how slow you have to go on big grades to stay at 0.8 IF. I think back to some of my previous races and I realize that I must have been burning matches like crazy when I raced without power. Explains some of my run cramping problems.
Successful trainer ride today. 90 minutes. Hit my targets. 1.02, 1.02 and 1.0. Then followed it up with a dread mill run for 45 minutes. Run could have been better but cannot complain too much.
I did my run this morning and my legs were dead tonight on the trainer. Did the intervals @1.00, 1.03, 1.06 and I was suffering. I had written in my TrainingPeaks plan that the bike today was 60 minutes, so that was in my head, and I thought Trainer Road must have been wrong, so only did 60 minutes. Oops! Now I feel guilty reading about everyone else's workout!
John- the 90 mins is just a reco... No volume/distance requirements in the OS. It's all about quality, not quantity. And by the looks of you intervals, u have the quality,
And if that doesn't make u feel better, I only did 60mins too. And am damn proud of it.
It was hard to leave the fleece sheets this morning! Did the bike early and hit my targets without too much grief (IF 1.01,1.02,1.02). The weather broke and I celebrated by switching my run to a classic cross country ski at -10 Celsius. Absolutely beautiful day!
Hi Niels, It looks like your HR is recovering well between intervals and you said it didn't feel too hard and I assume that you we're struggling to get through it all, so I would say that you're getting more fit so your power is going up at the same HR as your old Z4. If that's the case you probably have a big FTP jump in your future.
So I see that you have a Garmin 910XT which I assume that you wear while on the bike. I have one and when I want to do intervals like that I program it into my Garmin before I head out on the bike and set up the zones with alerts for the intervals. Then when I start the intervals and I get out of my prescribed zones the Garmin beeps at me and I can glance down to see if I'm too high or too low. I don't pay any attention to my heart rate during those intervals. Please note that I find it's really difficult to keep the power in a tight zone so my Garmin is beeping at me pretty constantly. I am getting better at this the longer I use a power meter, but just be warned and don't get too wrapped up in it. One thing that I do is set the Garmin to a 3 second power average. This keeps it from beeping quite as much (you can also set it to a 10 second average).
Did the bike workout after the run today so my legs were a little tired when I started. I put on the Computrainer real course video for IM Canada (Penticton) for the workout. I hit all my intervals with a NP of 212 (FTP 211) and then added 15 minutes of Z3.
Really apperciate your input, I wish I could ride outside, I live in the Chicago area, and the air temp this morning was 9! I live less than a mile from Lifetime so my pain cave is the spinning room, they have power meters, but they are all different. I try to be on the same bike everytime so I can track changes relative to earlier efforts. I realize now that I need to focus more on keeping the power level even, but you are right, I am improving, it will be interesting to see how much my FTP will change. Once I get back outside I will use your suggestions.
@Judson, I was just thinking the same thing today. We have it a little better at just under 8 hours of daylight, but it's often cloudy and grey here so it doesn't seem like it's that long. We've been blessed with some of your cold air for the past couple of days, but there's no moisture to produce the snow even in the mountains. They say that's going to change mid week so we'll see. Take care.
@ Niels, you can still program in the intervals into your Garmin if it's reading the power meter on the spinner. I do that sometimes on my bike when I have a complicated workout or I'm doing something like the bike testing even though I'm doing the workout on my computrainer. I haven't ridden outside (except to work and back) since early November but when I'm riding inside I just watch the power output on my trainer and keep it dialed in.
Got my trainer ride in. I too turned the run into a XC ski workout. I pulled my 65lb daughter for about an hour in a beautiful sunny and cold day enjoying the rare snow fall. I may ski tomorrow also as it's so nice it just seems wrong to go on the treadmill.
I am back from an unscheduled break. My good friend, who was also my mentor and one of my partners, died last week. He was an amazing person and his passing was completely unexpected.
I was back on the bike yesterday. I felt the week off and it was a hard workout. I did hit all of my paces and am looking forward to the run today.
I love riding with my new Stages power meter. It's amazing how slow you have to go on big grades to stay at 0.8 IF. I think back to some of my previous races and I realize that I must have been burning matches like crazy when I raced without power. Explains some of my run cramping problems.
@Richard S, you've just captured ~90% of the wisdom of the Hause. Welcome to power and the 'power' it gives you!
@Ray, thanks. It was a great evening for my household. An unfortunate side-effect of both the AU win and the OSU loss was a major hit to my credit card on StubHub. Oh well, my kids don't really need a college education
Comments
http://tpks.ws/s1Uq
ftp1: 12' @ 1.00 IF
ftp2: 12' @ 1.01
sweet spot: 30+6 @ 0.85 (i held on for dear life and tacked on an extra 6' at the end of my 30')
http://www.trainerroad.com/cycling/rides/529051-2014-OS-Wk6-Sat-BEG
In other exciting news, my new pm will be here this week! Excited to start training with power and seeing what a difference it makes.
To top it off, Duke football is actually decent. Game time is 8pm. Go Blue Devils.
Did them higher than 1.0 as I have been feeling for a couple weeks already that my tested FTP of 196 is too low. Breakdown below:
Int Time NP IF
#1 12' 214W 1.09
#2 12' 212W 1.08
#3 6' 216W 1.10
Added 25 min at 0.93 - 183 W
Now preparing to go for 60 min Z2/Z3 run
@Emily - go Duke! It'll be a good game with Florida State.
Got almost 8 hrs sleep last night and just felt great today for the first time in a while! Did 4 x 12'(3') @Z4 at (IF/Pwr) 1.03/288, 1.04/292, 1.04/290, 1.04/292 and then did some 3' (2') at Z3 and called it a day.
Some great posts going on in another thread about kg/watt. After reading all that, I'll just worry about my weight after the holidays and not take the extra eggnog in the meantime!
Great reading all the posts!
I gave a full effort in the bike today in case I can't get the run in - holiday schedule kicking in
MS 1 12'@ 1.00 - MS 2 12' @ 1.01 - MS 3 6' @ 1.04 - SS 25' @ 0.89
The kicker ever was that I beat my all time 90' TR ride NP that happened last spring while training for my first HIM.
Miek
Great reading all the posts!
I gave a full effort in the bike today in case I can't get the run in - holiday schedule kicking in
MS 1 12'@ 1.00 - MS 2 12' @ 1.01 - MS 3 6' @ 1.04 - SS 25' @ 0.89
The kicker ever was that I beat my all time 90' TR ride NP that happened last spring while training for my first HIM.
Mike
Wow... what a difference if you eat something before wko, I normally do my work on an empty stomach at 5:30 AM, today I had a nice light breakfast and took a bottle of Infinite along. Thursday I had a hard time getting my Watts over 275, and my HR over 161. Today the HR average was 157, NP 250, IF 1.25(I think that is bad?). I am attaching my Garmin data, maybe one of you wicked smart people can tell me if I am doing this right. I sure felt like I worked out hard, but had enough in the tank to do the run part right after...I did modify that due to a slight ankle injury.
Work works!!
Mark: sorry, in too much of a hurry here is the link http://connect.garmin.com/activity/413216252
so I need to learn how you control the IF, since I felt fine and had my HR on the high side of Z4?
I was dreading this after running a tough hilly 5k Jingle jog this morning. Maybe I should do a run first every Saturday! Did this after a 25 minute warm up.
this link should work I hope. multitasking hanging Christmas decorations.
90 minutes of work outside. I struggled to hit my 2 x 12 targets, 248 W and 249 W vs. 281 target, but it was really really cold to ride (32 degrees). I also struggled to sit in the aero, but that may have had something to do with my new saddle. I rode my new Specialized Sitero saddle...jury is out but thanks to everyone who chimed into my saddle thread in the gear forum.
I love riding with my new Stages power meter. It's amazing how slow you have to go on big grades to stay at 0.8 IF. I think back to some of my previous races and I realize that I must have been burning matches like crazy when I raced without power. Explains some of my run cramping problems.
http://app.strava.com/activities/99121804
And if that doesn't make u feel better, I only did 60mins too. And am damn proud of it.
Hi Niels, It looks like your HR is recovering well between intervals and you said it didn't feel too hard and I assume that you we're struggling to get through it all, so I would say that you're getting more fit so your power is going up at the same HR as your old Z4. If that's the case you probably have a big FTP jump in your future.
So I see that you have a Garmin 910XT which I assume that you wear while on the bike. I have one and when I want to do intervals like that I program it into my Garmin before I head out on the bike and set up the zones with alerts for the intervals. Then when I start the intervals and I get out of my prescribed zones the Garmin beeps at me and I can glance down to see if I'm too high or too low. I don't pay any attention to my heart rate during those intervals. Please note that I find it's really difficult to keep the power in a tight zone so my Garmin is beeping at me pretty constantly. I am getting better at this the longer I use a power meter, but just be warned and don't get too wrapped up in it. One thing that I do is set the Garmin to a 3 second power average. This keeps it from beeping quite as much (you can also set it to a 10 second average).
Good luck.
Really apperciate your input, I wish I could ride outside, I live in the Chicago area, and the air temp this morning was 9! I live less than a mile from Lifetime so my pain cave is the spinning room, they have power meters, but they are all different. I try to be on the same bike everytime so I can track changes relative to earlier efforts. I realize now that I need to focus more on keeping the power level even, but you are right, I am improving, it will be interesting to see how much my FTP will change. Once I get back outside I will use your suggestions.
I may ski tomorrow also as it's so nice it just seems wrong to go on the treadmill.
I was back on the bike yesterday. I felt the week off and it was a hard workout. I did hit all of my paces and am looking forward to the run today.
@Richard S, you've just captured ~90% of the wisdom of the Hause. Welcome to power and the 'power' it gives you!
@Ray, thanks. It was a great evening for my household. An unfortunate side-effect of both the AU win and the OSU loss was a major hit to my credit card on StubHub. Oh well, my kids don't really need a college education