5 AM workout Fail! Got on the trainer and started my trainer road workout and the dang thing kept starting and stopping for no apparent reason. It did it 8 or 9 times just in the warmup but when it stopped in my internal, I bagged.
I am operating under the assumption that it is my Pace/ Cadence sensor battery so I will change it after work and try again. I did great on the warmup though! I've got that going for me.
As Ray said, you can disable auto-pause, but out of curiosity were you dropping HR signal as well?. I've had that a couple times lately, where my power AND heart rate both dropped out. At first I hadn't noticed both data points dropping out, so figured it was my PM battery on its way out, but that wasn't it. At least I've now got fresh batteries (which were needed anyway)
For me the thursday bike is the hardest wko of the week. It takes me a lot of physical and mental effort to make it through. I finished 1.07, 1.08, 1.07, 1.08 & .85 for the ABP segment. I came up a bit short of target but about 10-15 watts higher than last thursday. I feel like i'm making progress and starting to approach my new targets. That last 5 minute segment really took a mental surge to make it. For the last 3 minutes i kept telling myself just 10 seconds at a time. Whatever it takes, i guess! It really does make a difference knowing that i have to post my results - It's one more motivator when things start to get really hard. Nice work all!
@Ralph - I've had that happen too many times - One time has half way through a race. I now always keep at least 2 spare batteries for just these situations.
One of those mornings many of you know well.....the routine.....
At 4:30 a.m. eyes come open and you lay there doing that little debate in your head about getting on the trainer and banging out those 5X5s so early, its dark and there are so many reasons to NOT do it............................then, you call it all bullsh@!%Tand get on the bike and just start pedaling in the WU wondering if you can hit the first interval.........you make it through that interval but now, given it was just a lot of damn work and pain, you wonder how to make it through number 2 much less 4 more and so on and so forth..........fast forward, you find your self somehow completing all 5 and life is good..........again......and the coffee afterwards taste so much better now......
Was planning to do it this morning, but with this sleep challenge I had to sleep instead. :-) Now I get to dread these intervals all day.... it will be my first time doing them with my new numbers since I just tested last week after being sick, so I'm sure I've got quite the cage fight ahead of me. Go get it everyone!
The "More Harder Please" has arrived. Today was a battle right from the warm-up. Legs were burning as I warmed up. Tried to convince myself that this was a breakout day and pushed during the first interval. Tried to settle down during the final minute and begin to prepare for the next interval. The first two intervals went better than I thought they would. Started number three and was doing well when the bottom fell out in the middle. Lost my cadence and just slugged through it. # 4 & # 5 were just bloody.
I agree Mark, knowing I'm going to post the numbers add some good incentive. Drizzling today on the ride, but still nicer than the trainer. Don't know how you trainer folks can do it! Definitely a slog today, last interval made me dig deep. My numbers were 1.11, 1.07, 1.11, 1.07, and 1.05.
I also woke up not wanting to fight the bear in the cage this morning but got on the bike anyway. After the first interval,the bear was laughing at me because my legs were sore and shaking. Kept at it and finished all the intervals and hit my numbers. The bear was left defeated in a puddle of sweat on the mat, but as I was leaving he spoke to me and said "you beat me this time but we have a rematch scheduled Saturday morning." I am not concerned because with all the MOJO in this group I know I can whip the bear again.
... or at least this part of my brain that normally does this kind of "OVERLOAD!! - >Emergency System Shutdown".
First 3 intervals felt "ok" and I mean that kind of "ok" where others are already screaming and shouting.
4th was ultra-hard - I even had to shout a few not so nice words to myself ...
5th interval ... I can't even remember how it felt as I was in some kind of delirium listening to my favourite All-OUT song (Wintersun - Time) at full throttle!
Today I just post ONE metric which is NP for the whole session --> 292
What a group!...you are all awesome...and motivating!..........
Stefan....the only Gorilla around left standing is you my friend...great job!
Sue...thanks for sharing..
I had another fun successful workout...and I will add that these Sufferfest videos/workouts done within Trainer Road...are awesome and they often correllate well with the planned workouts that they can be done in place ...which is what I did today with Sufferfest Angels...this is an attacking & climbing sesssion with video from Col D'eze and Alde d'Huez...after a warmup you do 5x1:1 of Z5 and then 3x8min climb/attack segments (with 4min. recovery) that end up being Z5 NP .....so overall time and effort similar (though slightly more) to 4 or 5x5min low Z5....anyway...I highly recommend them...they are taking me (granted not the gorilla that many of you are)...to much higher stronger riding level(s) than I would have achieved without them....
I screwed around with cadence too much and it bit me on the 4th interval. I was trying to mash gears which I never do. So I bit that one but then spun well for the 12 minute drill cad 100 and NP 270. I will stick to what I normally do going forward!
Fit the work in, not the stretching afterward. Had to rush to a meeting. (posting from meeting) 1.1, 1.1, 1.09, 1.1 and 12 minutes at .88 to wrap it up. http://tpks.ws/JpXs
Thursday Bike done 5 x 5 all at 1.09. Did the main set only and 30 min run. Next is a good foam roller session. Looking forward to some good rest tomorrow.
GCP- It happens... You feel good so you tke advantage and push but it bites you in the a$$. Nice job anyway!
I'm not sure if 110% is in the cards for me but I was def. more consistent tonight. Last VO2 WKO started at 1.09IF and slipped to 1.02IF by the last one. Tonight I started more conservatively hoping to build but just couldn't. All 4 intervals at 1.06-1.07IF. I'll take that as a win!
Note to self: When adding some protein powder to oatmeal, add AFTER cooking. Otherwise you get little cooked/curdled chunks of whey in it. Yum!
What great workouts we are putting in!! I saw Stefan's NP for the 5 X 5' and I looked mine up and saw a 278NP, so I know he rocked this one!
Like most everyone else, I struggled at the start. But I read a post from Steve Ross somewhere recently where he said he was appoaching these at Z5 meaning 120% of FTP and finally realized that that was over-achieving since the workout plainly says IF of 110% At least that is what I got out of his post. So, based on that I scaled it back a bit:
Was able to put in a full day of work and even did some aqua-jogging at lunch. Last week when I was trying to do these at 120% I was smoked for the rest of the day! Planning on swimming tomorrow to get some meters in before the swim challenge!
Comments
Got on the trainer and started my trainer road workout and the dang thing kept starting and stopping for no apparent reason. It did it 8 or 9 times just in the warmup but when it stopped in my internal, I bagged.
I am operating under the assumption that it is my Pace/ Cadence sensor battery so I will change it after work and try again.
I did great on the warmup though!
I've got that going for me.
For me the thursday bike is the hardest wko of the week. It takes me a lot of physical and mental effort to make it through. I finished 1.07, 1.08, 1.07, 1.08 & .85 for the ABP segment. I came up a bit short of target but about 10-15 watts higher than last thursday. I feel like i'm making progress and starting to approach my new targets. That last 5 minute segment really took a mental surge to make it. For the last 3 minutes i kept telling myself just 10 seconds at a time. Whatever it takes, i guess! It really does make a difference knowing that i have to post my results - It's one more motivator when things start to get really hard. Nice work all!
@Ralph - I've had that happen too many times - One time has half way through a race. I now always keep at least 2 spare batteries for just these situations.
One of those mornings many of you know well.....the routine.....
At 4:30 a.m. eyes come open and you lay there doing that little debate in your head about getting on the trainer and banging out those 5X5s so early, its dark and there are so many reasons to NOT do it............................then, you call it all bullsh@!%T
and get on the bike and just start pedaling in the WU wondering if you can hit the first interval.........you make it through that interval but now, given it was just a lot of damn work and pain
, you wonder 
how to make it through number 2 much less 4 more and so on and so forth..........fast forward, you find your self somehow completing all 5 and life is good
..........again......and the coffee afterwards taste so much better now......
DONE: http://www.strava.com/activities/105078824 http://connect.garmin.com/activity/427098422
Have a great day with those gorillas all!
The "More Harder Please" has arrived. Today was a battle right from the warm-up. Legs were burning as I warmed up. Tried to convince myself that this was a breakout day and pushed during the first interval. Tried to settle down during the final minute and begin to prepare for the next interval. The first two intervals went better than I thought they would. Started number three and was doing well when the bottom fell out in the middle. Lost my cadence and just slugged through it. # 4 & # 5 were just bloody.
1.12 IF, 300 NPW & 97 rpm
1.10 IF, 295 NPW & 98 rpm
1.09 IF, 293 & 73 rpm
1.07 IF, 287 NPW & 76 rpm
1.06 IF, 284 NPW & 71 rpm
Go dogs go!
I also woke up not wanting to fight the bear in the cage this morning but got on the bike anyway. After the first interval,the bear was laughing at me because my legs were sore and shaking. Kept at it and finished all the intervals and hit my numbers. The bear was left defeated in a puddle of sweat on the mat, but as I was leaving he spoke to me and said "you beat me this time but we have a rematch scheduled Saturday morning." I am not concerned because with all the MOJO in this group I know I can whip the bear again.
Is it strange that imaginary bears speak to me?
It's only strange if you are riding an imaginary bike when the imaginary bear is speaking!
My morning motivator:
http://www.youtube.com/watch?v=SuPLxQD4akQ
... or at least this part of my brain that normally does this kind of "OVERLOAD!! - >Emergency System Shutdown".
First 3 intervals felt "ok" and I mean that kind of "ok" where others are already screaming and shouting.
4th was ultra-hard - I even had to shout a few not so nice words to myself ...
5th interval ... I can't even remember how it felt as I was in some kind of delirium listening to my favourite All-OUT song (Wintersun - Time) at full throttle!
Today I just post ONE metric which is NP for the whole session --> 292
http://connect.garmin.com/activity/427205507
http://www.strava.com/activities/105139326
http://tpks.ws/98kb
What a group!...you are all awesome...and motivating!..........
Stefan....the only Gorilla around left standing is you my friend...great job!
Sue...thanks for sharing..
I had another fun successful workout...and I will add that these Sufferfest videos/workouts done within Trainer Road...are awesome and they often correllate well with the planned workouts that they can be done in place ...which is what I did today with Sufferfest Angels...this is an attacking & climbing sesssion with video from Col D'eze and Alde d'Huez...after a warmup you do 5x1:1 of Z5 and then 3x8min climb/attack segments (with 4min. recovery) that end up being Z5 NP .....so overall time and effort similar (though slightly more) to 4 or 5x5min low Z5....anyway...I highly recommend them...they are taking me (granted not the gorilla that many of you are)...to much higher stronger riding level(s) than I would have achieved without them....
http://www.trainerroad.com/cycling/...est-Angels
....4miles (30min) Z2/3 on the TM at lunch.
@Sue. Fabulous video! Thanks for sharing.
~Bill
I screwed around with cadence too much and it bit me on the 4th interval. I was trying to mash gears which I never do. So I bit that one but then spun well for the 12 minute drill cad 100 and NP 270. I will stick to what I normally do going forward!
Split
Time
Avg HR
Max HR
Cadence
NP
Avg Power
IF
1
0:25:00
122
136
96
173
168
57%
EN Warmup
1
0:12:00
136
145
99
203
203
67%
Warmup
2
0:05:00
159
168
96
330
333
109%
Interval Goal 110%
1
4
0:03:00
149
168
92
178
140
59%
5
0:05:00
163
170
91
315
317
104%
Interval Goal 110%
2
6
0:03:00
139
169
92
188
179
62%
7
0:05:00
164
172
94
310
311
102%
Interval Goal 110%
3
8
0:03:00
140
171
91
162
141
53%
9
0:05:00
163
169
84
305
307
101%
Interval Goal 110%
4
10
0:04:00
139
161
94
157
113
52%
11
0:12:00
161
168
100
270
270
89%
Interval Goal 85%
12
0:08:00
151
167
92
208
203
69%
Recovery
Summary
1:30:01
151
172
95
271
251
89%
Thursday are the hardest days!
Whew!
Goal : 5 x 5' at 110% Target = 231FTPx1.1 = 254W
http://connect.garmin.com/activity/427356217
1hr12min total work out
Int#1 : 5 min @ 250W : 1.08
Int#2 : 5 min @ 249W : 1.08
Int#3 : 5 min @ 249W : 1.08
Int#4 : 5 min @ 247W : 1.07
Int#5 : 5 min @ 250W : 1.08
Added:
Int#6 : 12 min @ 196W : 0.85
Will go for the Z1 run in a little bit..
I'm not sure if 110% is in the cards for me but I was def. more consistent tonight. Last VO2 WKO started at 1.09IF and slipped to 1.02IF by the last one. Tonight I started more conservatively hoping to build but just couldn't. All 4 intervals at 1.06-1.07IF. I'll take that as a win!
Note to self: When adding some protein powder to oatmeal, add AFTER cooking. Otherwise you get little cooked/curdled chunks of whey in it. Yum!
Like most everyone else, I struggled at the start. But I read a post from Steve Ross somewhere recently where he said he was appoaching these at Z5 meaning 120% of FTP and finally realized that that was over-achieving since the workout plainly says IF of 110% At least that is what I got out of his post. So, based on that I scaled it back a bit:
#1: (IF/Pwr) 1.09/317
#2: 1.15/334
#3: 1.13/328
#4: 1.11/322
#5: 1.10/320
Was able to put in a full day of work and even did some aqua-jogging at lunch. Last week when I was trying to do these at 120% I was smoked for the rest of the day! Planning on swimming tomorrow to get some meters in before the swim challenge!
@Sue - Love the video! I'll get that one ready to go for those tough mornings!
@Stefan - Holy smokes! If my heart rate were to hit 180, my heart would explode out of my chest. That's some serious work!
@Larry - Glad to see you have your priorities straight and you're posting wko numbers during your work meeting. That's how i try to roll as well
@All - These thursday bike workouts at 110% are no joke. Really great stuff going on here and for sure they will pay off come race season.
Just came back from the run. All as planned Z1&Z1.5 , 41:45min for 5 miles including the 5x20sec strides
http://connect.garmin.com/activity/427378399
Now .. rest until Saturday.