Tuesday had me doing an 80 minute bike trainer session with 3 intervals of 10, 12 and 8 minutes at zone 4 power. I over achieved slightly -
10 min - 1.05 IF
12 min - 1.05 IF
8 min - 1.08 IF
Looks like I should be able to get a bump up in my FTP next test since I am able to go over the target without to much difficulty.
During this workout I was listening to the Zen and the art of triathlon podcast, eating Salted Noiree chocolate and drinking Perform.
I had to cut it short at the end so I could take my daughter Iona to the pool for her “Fast track to swim team” class at the pool. I dropped her off and went for my 30 minute Z1 with hill strides run.
Today I decided I would run down to the high school track and run up and down the stairs at the grandstand instead of the hill I had used last week. I didn’t like the traffic I had to deal with to get there.
It was a nice run, I took it fairly easy on the stairs but it still felt like it was bringing a new, more dynamic aspect to my running.
To round it off, I jumped in the pool and did 200m. This was my first time swimming in about 3 months. I had expected to have forgotten how to swim and would be starting for square 1. But actually, my technique felt ok. It felt quite natural and nice to be swimming. I was slow and I could feel the shoulder muscles used in swimming have not been getting used. However, I left having erased the feeling of dread I have been having about getting back in the pool after such a layoff. The fitness will take some time to come back, but I feel it won’t take too long to get back to a decent level.
I did the vo2 bike wko today - 4 x 5'. Encountered some technical problems from the get go. I just started using Trainer Road this week in conjunction with my cycleops power beam trainer, which adjusts tension to the wheel. My first workout using TR went great. Today something strange happened starting in my WU and continued all the way to my CD. The tension would be at my prescribed level and many many times would drop all the way to 75w and then return back to the correct level. Every time the power levels would correct, I overcompensated to the upside wreaking havoc on my workout and causing my VI to be off the charts I'm sure. If you look at my workout below through TR, you'll see the spikes. Instead of stopping, I continued through (which probably wasn't the smartest move). My best guess is that I had my joule in the room and it was powered up, which was not the case the last time. I think that the joule was talking to my trainer as well as TR...basically they battled for control throughout my wko....my guess anyway. The workout still hurt, so I guess it wasn't a total loss. I'll write this one off!
If this happens next time, I'll post to the whole team or call TR. For now, I'll try not using both devices at the same time.
A lot of consistent, hard work going on despite it being week 12 and high fatigue load. Mentally very tough group of people here in the NOV OS haus no doubt!
well, I certainly don't have the problem of overachieving on the bike! I had to work a bit today. That last interval was the first time I have tried to come out of the saddle on the trainer and I almost tipped the whole thing over. would have been embarrassing for sure. Clearly an area for future work.
may have to do Sat bike tomorrow due to travel.... not looking forward to that without my rest day. oh well, suck it UP and move on. Have a great day team
Hard one this morning. Definitely struggled to get through it at the target levels (just didn't have it today and underachieved). I am chalking this up to rejiggering my week poorly due to scheduling issues, and the fact that these are just plain hard with the new FTP.
Happy Thursday! I went into this morning thinking I could bring it up a level from last week. 4 x 5 min was hard, but I pushed through well - IF's of 1.11, 1.11, 1.12, and 1.13. The prospect of another FTP Test makes me shake in my boots a bit, but I might be ready in a couple weeks.
Larry - I'm with you! I try to start conservatively so I can get close to 1.10 towards the end bu it never happens. Hard when that 1.10% is your old VO2 that we only had to hold for 2' at a time!
Went into the workout not know how it was going to go as my legs could feel yesterdays intervals, but I knew mid way through my warm-up I was going to be okay. Intervals came in at 1.10, 1.12, 1.11 and 1.12.
Holy smokes this was hell of a cage-fight ... had to play out all mental-jokers I really left absolutely NOTHING on the table today ... legs are now jellyfish-style
Great work everyone...I had to cut this workout shorter than I would have liked as workplace pressures building...got in my 4x5 @low Z5...hitting my targets...but could only spare a short time of Z3 at the end.....
@ Beth. I searched high and low for a free or cheap way to imitate the power info and I couldn't find anything. Some folks go by feel and I think that the more I train with a power meter the better I get at that because I now how something I can calibrate my efforts to. I finally bit the bullet and bought a powertap wheel and I haven't regretted it since
Over cooked Int1 & 2, took a rest (yeah right!) in Int3, gave myself a good talking to and nailed int4. Collapsed. Looking back I've no idea how I finished Int4. Very happy that it's a rest day tomorrow.
It's been awhile since I have been consistent on the bike and the legs just not right but knowing I had to start getting smarter. Fueled well throughout the day and hydrated well. Time to do those narly intervals so in all it went very well !
1) IF- 1.10
2) IF- 1.10
3) IF- 1.10
4) IF- 1.11
5) IF- 1.11
Goals met for 5 intervals . I figure I got a successful ride in today that has been lacking of late. Only downside I was in the low 80's on my cadence during the int, hmm !
We have a bug going around at home, so I've been a little tired this week. Slept in this morning instead of tackling a 4 am ride. Completed it at the Y in a sweltering 78 degree sweat pit. The positive is that I had some power numbers to entertain me during the intervals. The second interval was the most challenging as I put too much into the first set.
I've been having trouble hitting these damn intervals so I tried something a little different. (Perhaps I cheated??) Instead of 4 x 5', I did 5 x 4' and did Sufferfest "A Very Dark Place". That did the trick! Hit all 5 at 1.10IF -1.12IF. So I'm not sure if the training effect is better/worse/same as if I had done 4 x 5' at 1.05IF on avg. but from a mathematical standpoint, I did 20mins. @ 1.10IF
Well that was quite the A$$ kicking. Why does the clock go so much slower when I am doing these intervals. 1.09, 1.09, 1.09, 1.1. then 13 minutes at .87 http://tpks.ws/Wxmh
I've been tied up with work this week so haven't been able to post much. 4x5min this morning kicked my a$$ as usual, but i'm steadily making progress from week to week. I still have more work do if i'm going meet my targets by the end of the OS, but like i said, progress is progress and i'm in unchartered territory with respect to my new FTP. Lots of great work going on out there. It's great to see everyone kicking some serious gorilla ass!
Jan 16 Jan 9 Jan 2
1.07 1.07 1.05
1.08 1.08 1.05
1.08 1.07 1.03
1.08 1.07 1.01
@Larry - I'm with you - time practically runs backwards during those 5 minutes, but then goes by in a blink of an eye during the recovery intervals.
Lets get after it, Team, and finish strong these last few weeks!
@Gonzalo -- Happy Birthday in advance. Welcome to the speed division! In our 40's, we just get faster and faster! I am turning 45 next month and the women just get even zippier than 40-44 AG!
I got home from work and had to coax myself to get on the bike. I was tired and just wanted to curl up and take a nap. But I knew you would all be waiting with baited breath for my report so I saddled up and did it. Hit the intervals with just a little over clocking.
1 - 1.11
2 - 1.12
3 - 1.12
4 - 1.13
So this is my last Vo2 interval set of the OS since I'm doing my test next week. It will be interesting to see what my numbers are then.
Comments
Tuesday had me doing an 80 minute bike trainer session with 3 intervals of 10, 12 and 8 minutes at zone 4 power. I over achieved slightly -
10 min - 1.05 IF
12 min - 1.05 IF
8 min - 1.08 IF
Looks like I should be able to get a bump up in my FTP next test since I am able to go over the target without to much difficulty.
During this workout I was listening to the Zen and the art of triathlon podcast, eating Salted Noiree chocolate and drinking Perform.
I had to cut it short at the end so I could take my daughter Iona to the pool for her “Fast track to swim team” class at the pool. I dropped her off and went for my 30 minute Z1 with hill strides run.
Today I decided I would run down to the high school track and run up and down the stairs at the grandstand instead of the hill I had used last week. I didn’t like the traffic I had to deal with to get there.
It was a nice run, I took it fairly easy on the stairs but it still felt like it was bringing a new, more dynamic aspect to my running.
To round it off, I jumped in the pool and did 200m. This was my first time swimming in about 3 months. I had expected to have forgotten how to swim and would be starting for square 1. But actually, my technique felt ok. It felt quite natural and nice to be swimming. I was slow and I could feel the shoulder muscles used in swimming have not been getting used. However, I left having erased the feeling of dread I have been having about getting back in the pool after such a layoff. The fitness will take some time to come back, but I feel it won’t take too long to get back to a decent level.
If this happens next time, I'll post to the whole team or call TR. For now, I'll try not using both devices at the same time.
http://www.trainerroad.com/cycling/rides/627306-2014-OS-Wk12-Thurs-INT
A lot of consistent, hard work going on despite it being week 12 and high fatigue load. Mentally very tough group of people here in the NOV OS haus no doubt!
Thurs Brown Shorts ride complete: http://www.strava.com/activities/106739566
Is it just me or is anyone else beginning to look like Beyoncé on the back side from all this bike work?
Keep holding the line, we are almost there!
SS
I certainly don't have the problem of overachieving on the bike!
I had to work a bit today.
That last interval was the first time I have tried to come out of the saddle on the trainer and I almost tipped the whole thing over.
would have been embarrassing for sure. Clearly an area for future work.
NP/ Goal/ IF
238/240 /1.09
240/240 /1.10
232/240 /1.06
231/240 /1.06
may have to do Sat bike tomorrow due to travel.... not looking forward to that without my rest day.
oh well, suck it UP and move on.
Have a great day team
Int 1 -1.06
Int 2 -1.04
Int 3 - 1.03
Int 4 - 1.04
Oh well, onward and upward.
1.10
1.08
1.08
1.09
1.08
http://tpks.ws/m8LI
http://www.strava.com/activities/106773444
Great work everyone...I had to cut this workout shorter than I would have liked as workplace pressures building...got in my 4x5 @low Z5...hitting my targets...but could only spare a short time of Z3 at the end.....
http://www.trainerroad.com/cycling/...-Thurs-INT
Up and on the bike early -- 15' warm up with 4x4's -- I was pretty consistent from set to set, so overall, it was tough, but I am happy,
PF is getting better. Lots of stretching, foam rolling. I may try to run a little over the weekend.
Noobie question: Is there a way to hack power without a powermeter??
Enjoy the rest of the day!
Int 1 -1.12
Int 2 -1.12
Int 3 - 1.08
Int 4 - 1.11
Over cooked Int1 & 2, took a rest (yeah right!) in Int3, gave myself a good talking to and nailed int4.
Collapsed. Looking back I've no idea how I finished Int4.
Very happy that it's a rest day tomorrow.
1) IF- 1.10
2) IF- 1.10
3) IF- 1.10
4) IF- 1.11
5) IF- 1.11
Goals met for 5 intervals . I figure I got a successful ride in today that has been lacking of late. Only downside I was in the low 80's on my cadence during the int, hmm !
To all you gangsters keep riding and ride hard !
1 - 225
2 - 205
3 - 215
4 - 220
Last week I felt the cumulative effect in my legs, this week I've felt pretty good. Hopefully, adaptation to my first EN OS !
VO2 workouts 1.09, 1.1, 1.1, 1.1 good effort.
http://tpks.ws/Wxmh
I've been tied up with work this week so haven't been able to post much. 4x5min this morning kicked my a$$ as usual, but i'm steadily making progress from week to week. I still have more work do if i'm going meet my targets by the end of the OS, but like i said, progress is progress and i'm in unchartered territory with respect to my new FTP. Lots of great work going on out there. It's great to see everyone kicking some serious gorilla ass!
Jan 16 Jan 9 Jan 2
1.07 1.07 1.05
1.08 1.08 1.05
1.08 1.07 1.03
1.08 1.07 1.01
@Larry - I'm with you - time practically runs backwards during those 5 minutes, but then goes by in a blink of an eye during the recovery intervals.
Lets get after it, Team, and finish strong these last few weeks!
Goal : 5 x 5' at 110% Target = 231FTPx1.1 = 254W
1hr13min total work out
Int#1 : 5 min @ 253W : 1.10
Int#2 : 5 min @ 252W : 1.09
Int#3 : 5 min @ 250W : 1.08
Int#4 : 5 min @ 251W : 1.09
Int#5 : 5 min @ 249W : 1.08
Added:
Int#6 : 13 min @ 195W : 0.84
Will leave the Z1 run for tomorrow morning...tomorrow...by the way I change Age Group...I am turning 40!!!
@Gonzalo -- Happy Birthday in advance. Welcome to the speed division! In our 40's, we just get faster and faster! I am turning 45 next month and the women just get even zippier than 40-44 AG!
Have a great day!
I got home from work and had to coax myself to get on the bike. I was tired and just wanted to curl up and take a nap. But I knew you would all be waiting with baited breath for my report so I saddled up and did it. Hit the intervals with just a little over clocking.
1 - 1.11
2 - 1.12
3 - 1.12
4 - 1.13
So this is my last Vo2 interval set of the OS since I'm doing my test next week. It will be interesting to see what my numbers are then.