So, you know when you live in a foreign country when you get pulled over on your bike at 5:30 AM by the defense force requesting to see immigration papers. They do this randomly here by stopping all cars (& bikes!!!!) with road blocks. Thankfully I had finished my Z4 3 x 8' (2') intervals already! The officers were really cool, more importantly they were super impressed that I had my Bahamas Driver's license and my work permit on me. They assumed I would not have it since I was out riding.......My work permit is like amex, never leave home without it!!!!
@ Trish, stay the course and be smart. Better to go a little easier now and progress slowly than rebounding.....keep up the good work and stay strong. You will be there in no time! Cheers, Greg
Posted By Greg Charbeneau on 14 Jan 2014 12:37 PM @ Trish, stay the course and be smart. Better to go a little easier now and progress slowly than rebounding.....keep up the good work and stay strong. You will be there in no time! Cheers, Greg
yeah, and the funny thing is it is the second time! I get pulled over in my boat every night when I am out by the same defense force! The difference is when they are on the water they have machine guns, when on the road checking immigration papers no guns.....no complaints though, I just find it funny though. Most times they just want to come on board and have a drink......LOL
So, you know when you live in a foreign country when you get pulled over on your bike at 5:30 AM by the defense force requesting to see immigration papers. They do this randomly here by stopping all cars (& bikes!!!!) with road blocks. Thankfully I had finished my Z4 3 x 8' (2') intervals already! The officers were really cool, more importantly they were super impressed that I had my Bahamas Driver's license and my work permit on me. They assumed I would not have it since I was out riding.......My work permit is like amex, never leave home without it!!!!
For what it's worth, Greg, I had exactly the same experience ... cycling along Ajo Highway from Tucson to Kitt Peak in AZ!
Posted By Greg Charbeneau on 14 Jan 2014 12:37 PM @ Trish, stay the course and be smart. Better to go a little easier now and progress slowly than rebounding.....keep up the good work and stay strong. You will be there in no time! Cheers, Greg
yeah, and the funny thing is it is the second time! I get pulled over in my boat every night when I am out by the same defense force! The difference is when they are on the water they have machine guns, when on the road checking immigration papers no guns.....no complaints though, I just find it funny though. Most times they just want to come on board and have a drink......LOL
Usually I get these Tues FTP wkos done in the morning, but my 24 hour shift last night was followed by a 2.5 hour meeting. Since it was my last time to see those folks as a professional peer, I stayed over. One more day, Saturday, then I'm out to pasture for good.
So the afternoon bike was 63 minutes, 2 x 15' (4') @ (IF/Max HR) 1.0/136, 0.986/140, then 4' @ 0.79. Total TSS/IF 76/0.85
Way to get it done everyone! Felt good on the bike tonight. 3X8'(2) + 15' Z3. Target watts hit on all the intervals. I skipped the run today due to lack of sleep the last couple nights.
@Doug - Nice work. Rest up and hit the run hard tomorrow.
Ride went well this AM. Feeling much stronger riding at FTP than I have in past years. No longer feel like I'm barely hanging on, doing all I can to hit the middle of range. Instead am feeling good throughout and am consistently hitting the highest watts in the range. Definitely challenging, but not having to give it everything I've got.
Total time: 1 hour MS1: 8'x3 (2') @ z4 --- 205, 205, 205 watts (205 = IF of 1.0) Added: 10' @ z3 --- 175 watts (IF of .86)
Got in the workout this evening since I broke the rules and swam with my masters group last night, dropped 3600 and couldn't get out of bed at 445.
3x8 min @ 238 and an addl 10 min @ 193. I am a little sore, but, feel really good and excited to be working hard! Ran the 30 as a brick at Z1. Ready to work tomorrow.
2 x 12 tonight (I'm a week ahead.) Both were right on 238/239 W. Felt pretty good, though I did start counting down after about 8 minutes....
I'm trying out the Trainer Road, and it has only 12 min of warmup, so I went back to the 3 x 1(1) interval in the middle of it...which puts the 85% back at the end. Anyway, we'll see how it goes with TR. Seeing the graph there does kind of make you want to stay honest a little more..at least the first time I used it. :-)
Got my bike completed this morning followed by the run. Had to cut the run a little short because I had to pick up my little girl from school. Having to use the trainer as weather has not been as cooperative here in SC as it was last Jan. Trying to convince my wife to upgrade to the Wahoo Kickr if I'm going to have to keep using the trainer! Keep your fingers crossed.
Bike done and it went well, 3 x 6 exceeded target. I had to move my bike downstairs, so I think when I put it back on the trainer, it was one turn less which may have made it a smidge easier than when I tested. My heart rate monitor has also been a bit batshit lately so its hard to tell based on that. RPE seemed right. Or I may also have undertested a bit, but will make that decision after Saturday's ride.
@ Scott, not sure exactly where in Dallas you live but if its out in the Northern suburbs, Lebanon west of Main(FM 423) near the Tribute golf course about 5 miles out and back, low traffic,nice road, flat, no traffic lights, I've used it for faster stuff.
Posted By Anu Rao on 14 Jan 2014 09:52 PM @ Scott, not sure exactly where in Dallas you live but if its out in the Northern suburbs, Lebanon west of Main(FM 423) near the Tribute golf course about 5 miles out and back, low traffic,nice road, flat, no traffic lights, I've used it for faster stuff.
I live in dallas, about 3 miles from white rock lake. Even though I like the lake for some stuff, its not exactly known for its space for all-out cycling efforts.
yesterdays ride done early-3x8"-.99. 1.0. and 1.1. Then 10 min at .88. Off to run now.
Had a quick tri bike fit check last pm as I had some adductor pain issues at AZIM I had never had before. Nothing looked too untoward but a few tweaks made in seat/handle bar height-will see if it makes a difference tomorrow
Is it that "everybody is on the "Advanced Plan" or maybe you'all are doing Trainer Road with 2013 based WOs? I have last years "paper" Intermediate OS plan and it has 3x8min.... BUT this years Int. OS online plan has me to do 3x6min. (not sure if that change is not made for Adv plan). Just sayin....If you are using the pre-made EN WO's on Trainer be sure to check if they correlate with the new 2014 plan.
David-I am in the intermediate plan but am pissed off that I took 7 weeks off and let my FTP fall so low. So I just chose to do the advanced wko yesterday and plan to do so when I feel good. I don't plan to do any of that on the run side though.
FTP intervals - I am a day behind, still trying to figure out what would make my best "Monday/Friday" rest combo in regards to the family. Weekends around here are not for long wkos. Have been hacking a lung and can tell in my recovery HR that I am not fully well, but I am sick. of. being. sick.
BOOM! Go figure … I stress-ate a bunch of chocolate yesterday -- and had (almost) endless energy for the VO2s today… I was wondering why I was working so hard though- and realized after the fifth set that I was supposed to take 90 secs between intervals, not just 60, duh! Happy Rest Day tomorrow
I woke up feeling good this morning and hit all 6 of the VO2 intervals plus the full 20 min Sweet Spot. Right on target for each. I'm looking forward to hitting the rest hard tomorrow.
Got mine done…seemed a little easier than last week, but still tough. 6 x 2:00/2:00 @ 237, 238, 238, 238, 242, 242 vs. a goal of 239. I'll take it. Did the 10:00 @ 89% too. Feeling a little better about things overall but still a long way to go!
Very similar to last week for me. I did the 6 x 2' and averaged around 285 (FTP based target is 269 and VO2 was 300). However, the sweet spot was tough and i bagged it and just moved on to the run which was ok.
Just sayin....If you are using the pre-made EN WO's on Trainer be sure to check if they correlate with the new 2014 plan.
Dave H
Good point Dave, don't just assume the TrainerRoad workout is right. Since we're the January crew, the November OS team has most likely found/corrected any bugs or errors- but it's still a good idea to double check it against the EN plan.
I did my VO2 sets yesterday and I have to say that while I liked TrainerRoad before, I really love it now that I've got a Powerbeam Pro! That erg mode thing just rocks- why did I wait so long? Oh yeah, cause up until recently Computrainers were the only option and they were $$$. Thank you competition in the marketplace!!!!
I did a VO2 run last night (6 miles w 16 x 1 min ON w 1 min slow jog) so this morning's 6 x 2 mins VO2 on the bike was hard. Even with the full warm-up, the 1st one was the hardest, but I got through all of them, and another 13 min Z3 for 25 mins total Z3. Easy 4 mile run on tap tonight.
Only the main set today; I began feeling a little dizzy after the final interval (and I'm doing Saturday's workout tomorrow afternoon, due to work on Saturday).
49 minutes, 9 x 1.5'(1.5') @ 1.22, 1.24, 1.21, 1.21, 1.2, 1.15, 1.21, 1.19, 1.27. Total for the whole set 0.99, max HR 140
Sooo, I am still officially on the injured reserve (not testing just yet) but did a watered down best guestimate Vo2 workout today. I toned down my ftp on Trainer Road based on last years test with similar late season races, not much biking, and then took a few more watts off that. I have been riding at my local LTF with watts the last week or so and doing AT and TH work, so I had a bit of an idea where I was.
Results are promising. I only hit one of the intervals (the last) and the sweet spot stuff. Wasn't too far off, so will try the ftp workout Saturday and see how that goes. I may have just lost my taste for murdering myself.
@Susan - Maybe go start up a Micro thread and talk with Coach P about the situation.
There are options to just shift the week back or one forward one day. Back a day gets the longer session (Saturday's bike on Friday), thus Sunday/Thursday would be your off days.
Another thought might be to move one of the other bike sessions to Saturday to allow for just the main set work to get done. Perhaps that's switching the Thursday Vo2 and the Saturday FTP/85% workout. If you just hit the Vo2 mainset with a short warmup you could be done in 45' maybe less. Again talk to Coach P in a Micro thread.
Comments
yeah, and the funny thing is it is the second time! I get pulled over in my boat every night when I am out by the same defense force! The difference is when they are on the water they have machine guns, when on the road checking immigration papers no guns.....no complaints though, I just find it funny though. Most times they just want to come on board and have a drink......LOL
For what it's worth, Greg, I had exactly the same experience ... cycling along Ajo Highway from Tucson to Kitt Peak in AZ!
Crazy!
Usually I get these Tues FTP wkos done in the morning, but my 24 hour shift last night was followed by a 2.5 hour meeting. Since it was my last time to see those folks as a professional peer, I stayed over. One more day, Saturday, then I'm out to pasture for good.
So the afternoon bike was 63 minutes, 2 x 15' (4') @ (IF/Max HR) 1.0/136, 0.986/140, then 4' @ 0.79. Total TSS/IF 76/0.85
Entire workout (204 watts):
Duration: 1:12:57 (1:14:04)
Work: 893 kJ
TSS: 93.9 (intensity factor 0.882)
Norm Power: 233
VI: 1.14
Min Max Avg
Power: 0 454 204 watts
Heart Rate: 79 171 144 bpm
Cadence: 11 126 82 rpm
Ride went well this AM. Feeling much stronger riding at FTP than I have in past years. No longer feel like I'm barely hanging on, doing all I can to hit the middle of range. Instead am feeling good throughout and am consistently hitting the highest watts in the range. Definitely challenging, but not having to give it everything I've got.
Total time: 1 hour
MS1: 8'x3 (2') @ z4 --- 205, 205, 205 watts (205 = IF of 1.0)
Added: 10' @ z3 --- 175 watts (IF of .86)
3x8 min @ 238 and an addl 10 min @ 193. I am a little sore, but, feel really good and excited to be working hard! Ran the 30 as a brick at Z1. Ready to work tomorrow.
I'm trying out the Trainer Road, and it has only 12 min of warmup, so I went back to the 3 x 1(1) interval in the middle of it...which puts the 85% back at the end. Anyway, we'll see how it goes with TR. Seeing the graph there does kind of make you want to stay honest a little more..at least the first time I used it. :-)
http://connect.garmin.com/activity/430200964
3 x 8'
1 - NP 184
2 - NP 185
3 - NP 187
@Al - congrats on your pending retirement
I live in dallas, about 3 miles from white rock lake. Even though I like the lake for some stuff, its not exactly known for its space for all-out cycling efforts.
Had a quick tri bike fit check last pm as I had some adductor pain issues at AZIM I had never had before. Nothing looked too untoward but a few tweaks made in seat/handle bar height-will see if it makes a difference tomorrow
Just an observation...
Is it that "everybody is on the "Advanced Plan" or maybe you'all are doing Trainer Road with 2013 based WOs? I have last years "paper" Intermediate OS plan and it has 3x8min.... BUT this years Int. OS online plan has me to do 3x6min. (not sure if that change is not made for Adv plan). Just sayin....If you are using the pre-made EN WO's on Trainer be sure to check if they correlate with the new 2014 plan.
....now i feel like I owe 2x3 min to the group
Dave H
FTP intervals - I am a day behind, still trying to figure out what would make my best "Monday/Friday" rest combo in regards to the family. Weekends around here are not for long wkos. Have been hacking a lung and can tell in my recovery HR that I am not fully well, but I am sick. of. being. sick.
So this morning was 49 minutes, 3x6' (2') @ IF .98, 0.98, 0.97 Total IF 0.82. http://connect.garmin.com/activity/43032070
Happy Rest Day tomorrow
I'm looking forward to hitting the rest hard tomorrow.
Good point Dave, don't just assume the TrainerRoad workout is right. Since we're the January crew, the November OS team has most likely found/corrected any bugs or errors- but it's still a good idea to double check it against the EN plan.
I did my VO2 sets yesterday and I have to say that while I liked TrainerRoad before, I really love it now that I've got a Powerbeam Pro! That erg mode thing just rocks- why did I wait so long? Oh yeah, cause up until recently Computrainers were the only option and they were $$$. Thank you competition in the marketplace!!!!
Only the main set today; I began feeling a little dizzy after the final interval (and I'm doing Saturday's workout tomorrow afternoon, due to work on Saturday).
49 minutes, 9 x 1.5'(1.5') @ 1.22, 1.24, 1.21, 1.21, 1.2, 1.15, 1.21, 1.19, 1.27. Total for the whole set 0.99, max HR 140
Sooo, I am still officially on the injured reserve (not testing just yet) but did a watered down best guestimate Vo2 workout today. I toned down my ftp on Trainer Road based on last years test with similar late season races, not much biking, and then took a few more watts off that. I have been riding at my local LTF with watts the last week or so and doing AT and TH work, so I had a bit of an idea where I was.
Results are promising. I only hit one of the intervals (the last) and the sweet spot stuff. Wasn't too far off, so will try the ftp workout Saturday and see how that goes. I may have just lost my taste for murdering myself.
@Susan - Maybe go start up a Micro thread and talk with Coach P about the situation.
There are options to just shift the week back or one forward one day. Back a day gets the longer session (Saturday's bike on Friday), thus Sunday/Thursday would be your off days.
Another thought might be to move one of the other bike sessions to Saturday to allow for just the main set work to get done. Perhaps that's switching the Thursday Vo2 and the Saturday FTP/85% workout. If you just hit the Vo2 mainset with a short warmup you could be done in 45' maybe less. Again talk to Coach P in a Micro thread.