Yesterday's bike workout saw me really struggling for the first time in the OS. I think it is due to XC skiing I did on Sunday in place of the run. I had no strength in my quads. The first interval I managed 0.76, the second was a bit better at 0.88. I could barely get my heart rate out of zone 2 in the first interval. I am hoping this was just the skiing. I skipped the run deciding I need to rest (that and the fact, I had a time crunch with work). It is still snowy here so I will be hitting the treadmill today for the first time this OS. My legs are still not feeling great however. It seems I am not the only one struggling a bit this week, strangely that is comforting!
Good to have this happen now instead of a race! Now you know!
There use to be an awesome half in Kona long ago each Memorial Day called the Keahou Half IM. One year I flatted 5 miles into the ride and then pinch flatted two more times because of not knowing how to change out a tube correctly. All that way to loose 45 minutes to stupidity. When I got back home I sat down in front of the TV with a rim, tire and tube and kept practicing the process over and over for days until I could change a tube darn near blindfolded. I have never had a problem since but I was not happy at the time. That's the great thing about all the training, it isn't just about the workout.
I have a half-marathon this Saturday (looks like it will be during a Nor'Easter) so my schedule is a little different this week per Coach P. Next week back to normal. Did Thursdays ride today.
1.14, 1.14, 1.17, 1.15, 1.16, 1.14, 1.17, 1.15, 1.15, 1.16 and finished up with 15 minutes at .88. Overall .92. Felt good this week. Legs were fresh despite 20,000+ of vertical skiing on Monday. Hopefully good things coming on Saturday.
Did thursday's bike WKO today due to a work conflict tomorrow. Managed to knock out all 10 intervals and finished overall with .91. Got it done, but man was it HARD. Looking forward to friday and sunday as rest days.
Hadn't had a workout since last Thursday before climbing on the bike earlier today. Was a combination of year-end work stuff, but more importantly I was sick. So so hard to stand down when all of your inspiring posts are pouring in, but I'm glad I was able to hold off. Feel almost 100% now.
Did Tuesday's advanced bike wko (first Advanced wko for me this OS) and hit the 2x20' with relative ease (thx to a few extras days offend hopefully an FTP bump next week). Planning to hit tmw's bike session after an early am run tmw. 10x90" should be a blast!!
Good morning all, I got up this morning and did the 10x2 Vo2 work. Today took longer to get in the groove than in past weeks. I wasn't looking forward to the work to begin with, but this week still was worse to find the groove. Once I did it was alright. Either way I was able to hit the power targets, better with the last few reps of the set, and tacked on a few minutes of high z3 low z4 before a short cool down for 1 hour of work. Go get em everyone!
All done with my Thursday 10 x 1min. Nailed it, but it wasn't easy in the last 2 intervals. I only had time for the MS today because I slept in until 5:15 instead of waking up at 4:30.
Hit all of my targets (337W) with room to spare...bring on the bike test!
I finally booked my flights for Tuscon in March (my Spring Break does not fit with the EN Camp) and that gave me a serious boost for the early morning workout! Hit my 10 x 1.5 min targets between IF 1.14-1.19 and had some juice to spare. Lots to look forward to! Good luck today!
After suffering through the second half of the bike workout on Tuesday, came into today's with renewed energy/determination. I was able to hit my targets all the intervals and even had a little bit to go above the targets in the last 3 sets. Thanks to everyone for all the inspiration that keeps me motivated to keep on trying!
Wow I never thought I would EVER be able to do 10x2' @ Z5 ... however I got it done somehow! Final 2 repeats I felt like I'm gonna die in a second but my legs kept pushing somehow!
SHEESH! 10X2 min is hard!!! This is my first season training with power and my first on a trainer too! I live in Northern California and have always ridden outside no matter what the weather. Well, with the cold spell we have been having I decided to hall the trainer out. I have done all of last week's and this week's bike workouts on the trainer. It is harder than outside IMO!
Here are my splits: 240, 245, 249, 257,254,249,248,251,249,246
...I totally misread the workout and reversed it - instead of 10 x 1' (1'), I did one long set of 1 x 10' - so I did a wildcard - 10' warm up, 10', then 30' of technique work - single leg peddling, plus some 1' pushes. Looking forward to a rst tomorrow. Super busy week.
FUN FUN FUN! I love the last interval at 80 to 85%. The first minute is like your legs are water after the repeats. This has been an awesome first seven weeks.
I use to think you were a horse now I would say a freaking bull!!! Awesome numbers Stefan. I feel like the proverbial 98 pound weakling in comparison. Absolutely gaudy numbers AND you can run just as good!!!
Yah I watched Brenda knock it out of the park, and I saw myself go in a steady downward spiral. Tough 5 first then it showed a slow death on the last 5 but managed to keep them above FTP. Will take that as a positive !
Hit the 10 x 1.5. Felt sore and tired on the first five but managed to feel stronger on the last five. I have decided to re-watch Sons of Anarchy from the beginning so I loaded season 1, episode 1 and I think it gave me strength.
Knocked out my 10x90" this morning after a 35' warm-up run. Was tough, but managed to stay aero throughout the work sets. Have started House of Cards on Netflix -- very good so far! Headed overseas tonight until Monday, so need to try and find a way to rest some in the lead-up to our test week!!
@John - best to get the bad ju-ju out in the comfort of your pain cave in the OS. I get about one of those a year - last year it was like yours! The year before it was in a pop-up thunderstorm up by myself in the Texas Hill country! Ray's idea is good - I usually go through that before race season as I replace my tires as a "this oughta keep me ok" precaution.
@Mark - good splits. Looks like you'll beat the Coach Rich prediction if you did the "Heads I win, tails you lose" estimate. You get to buy him a Starbucks coffee when you di if I remember right.
@Ray - I use a Tanita IM BF scale and it also reads right around 8%. I wrestled at West Point at 90KG andknow I can get down to 6% during the racing season, which is my goal of 80KG. So, using my Engr math skills, if I get to 320 for my FTP, then I reach my goal of 4watts/kg. Since this power stuff is all new to me, it seems like a good goal based on all the stuff I've read.
@Stefan - I'm impressed like Ray, but what I find really interesting is how consistent you are. I need to work on that!
Feeling better so got the 10 x 1.5' Z5 done with minimal hacking in between intervals.
Hit all intervals at 1.195-1.21IF with the last one at 1.24IF. As I was doing the last interval, I was thinking that was the power I should be holding for the bike test next week for 5mins. That oughta be a hoot!
Debated about doing a brick run to make up for Tues. but decided to be more conservative and let it go. Week before tests is not the time to try to play catch-up.
I never thought I would ever put in 20' @ Z5! This was the hardest VO2 workout I have done with EN since I have started. I thought last year at 15' of ON time at Z5 was the most I would ever do!
Today was a challenge and I certainly learned a lot about pacing at this intensity (IF/pwr) = 1.18/331, 1.29/361, 1.29/362, 1.31/367, 1.32/369, 1.25/351, 1.26/353, 1.28/359, 1.20/338, 1.25/351.
So - time to pat myself on the back and get some eggnog (spiked of course) Holiday Cheer! After my core workout of course!
10 x 2" done tonight. Got a flat in the middle of the fifth interval so it was more like 4 X 2 & 5 x 2 with a short break in between. Legs are feeling good & I'm actually looking forward to testing next week.
10x1.5' done. Held my Z5 pace up until the last one and then faded with 40 seconds left. Quit mentally-- thinking "Yay I'm done!" a teensy bit too soon. Quads are a lot more sore post-ride than they have been in awhile.
@Ray + Joe - thx for all the flowers but it is the great MOJO we have here that made me pull through a lot of very hard workouts this OS and when I then see your numbers it pushes me even more!!
Comments
I am hoping this was just the skiing. I skipped the run deciding I need to rest (that and the fact, I had a time crunch with work).
It is still snowy here so I will be hitting the treadmill today for the first time this OS. My legs are still not feeling great however.
It seems I am not the only one struggling a bit this week, strangely that is comforting!
Ray- that's an excellent idea, thanks! John
I have a half-marathon this Saturday (looks like it will be during a Nor'Easter) so my schedule is a little different this week per Coach P. Next week back to normal. Did Thursdays ride today.
1.14, 1.14, 1.17, 1.15, 1.16, 1.14, 1.17, 1.15, 1.15, 1.16 and finished up with 15 minutes at .88. Overall .92. Felt good this week. Legs were fresh despite 20,000+ of vertical skiing on Monday. Hopefully good things coming on Saturday.
http://tpks.ws/qiKd
Did thursday's bike WKO today due to a work conflict tomorrow. Managed to knock out all 10 intervals and finished overall with .91. Got it done, but man was it HARD. Looking forward to friday and sunday as rest days.
@Larry - good luck at your HM on Saturday!
Started Thursday's Bike tonight, since it's -4F outside, and too damn cold to run in.
Got nothin'. Try again tomorrow.
Did Tuesday's advanced bike wko (first Advanced wko for me this OS) and hit the 2x20' with relative ease (thx to a few extras days offend hopefully an FTP bump next week). Planning to hit tmw's bike session after an early am run tmw. 10x90" should be a blast!!
All done with my Thursday 10 x 1min. Nailed it, but it wasn't easy in the last 2 intervals. I only had time for the MS today because I slept in until 5:15 instead of waking up at 4:30.
Hit all of my targets (337W) with room to spare...bring on the bike test!
http://app.strava.com/activities/99853968
Continued positional strenght improvements...its still early in the "Season" but feeling very good...contunue to subsitute some rides as I feel..
4x5min @ 110% FTP with 3min. recoveries ..
http://www.trainerroad.com/cycling/...-Thurs-INT
..Also today I purchased a few more Sufferfest vids....Rubber Glove & It Seemed Like a Good Idea At The Time...hehhehehe Suffering ahead.
After suffering through the second half of the bike workout on Tuesday, came into today's with renewed energy/determination. I was able to hit my targets all the intervals and even had a little bit to go above the targets in the last 3 sets. Thanks to everyone for all the inspiration that keeps me motivated to keep on trying!
Intervals NP(IF): 362(1.21) / 360(1.20) / 368(1.23) / 365(1.22) / 360(1.20) / 357(1.19) / 361(1.20) / 362(1.21) / 367(1.22) / 371(1.24)
Total 1:06 / NP 288 / IF 0.96 / TSS 100
http://tpks.ws/e8xN
SHEESH! 10X2 min is hard!!! This is my first season training with power and my first on a trainer too! I live in Northern California and have always ridden outside no matter what the weather. Well, with the cold spell we have been having I decided to hall the trainer out. I have done all of last week's and this week's bike workouts on the trainer. It is harder than outside IMO!
Here are my splits: 240, 245, 249, 257,254,249,248,251,249,246
FUN FUN FUN! I love the last interval at 80 to 85%. The first minute is like your legs are water after the repeats. This has been an awesome first seven weeks.
Did standard 25 minute warm up first
@John - best to get the bad ju-ju out in the comfort of your pain cave in the OS. I get about one of those a year - last year it was like yours! The year before it was in a pop-up thunderstorm up by myself in the Texas Hill country! Ray's idea is good - I usually go through that before race season as I replace my tires as a "this oughta keep me ok" precaution.
@Mark - good splits. Looks like you'll beat the Coach Rich prediction if you did the "Heads I win, tails you lose" estimate. You get to buy him a Starbucks coffee when you di if I remember right.
@Ray - I use a Tanita IM BF scale and it also reads right around 8%. I wrestled at West Point at 90KG andknow I can get down to 6% during the racing season, which is my goal of 80KG. So, using my Engr math skills, if I get to 320 for my FTP, then I reach my goal of 4watts/kg. Since this power stuff is all new to me, it seems like a good goal based on all the stuff I've read.
@Stefan - I'm impressed like Ray, but what I find really interesting is how consistent you are. I need to work on that!
Feeling better so got the 10 x 1.5' Z5 done with minimal hacking in between intervals.
Hit all intervals at 1.195-1.21IF with the last one at 1.24IF. As I was doing the last interval, I was thinking that was the power I should be holding for the bike test next week for 5mins. That oughta be a hoot!
Debated about doing a brick run to make up for Tues. but decided to be more conservative and let it go. Week before tests is not the time to try to play catch-up.
Today was a challenge and I certainly learned a lot about pacing at this intensity (IF/pwr) = 1.18/331, 1.29/361, 1.29/362, 1.31/367, 1.32/369, 1.25/351, 1.26/353, 1.28/359, 1.20/338, 1.25/351.
So - time to pat myself on the back and get some eggnog (spiked of course) Holiday Cheer! After my core workout of course!
10 x 2'
Int NP NP/FTP of 196W
1 239 1.22
2 248 1.27
3 250 1.28
4 242 1.23
5 245 1.25
6 246 1.26
7 245 1.25
8 247 1.26
9 246 1.26
10 249 1.27
Added 15 min at NP=178 ( 0.91)
Total work 72 mins
@Gonzalo - I see a huge FTP bump upcoming ...
Stefan
Joe and I plan on age handicapping are results going forward to make us look better than you.
Mark- Glad the flat didn't ruin your mojo!
John- That happens to me sometimes too, but usually its because I start daydreaming and forget I'm suppossed to be riding!
Gonzalo- That doesn't look like much of a fight... Looks like you KO'd those VO2 intervals!