Quick group question. I have a cold and my head is stuffed. Cannot breath through nose. On today's ride should I go at scheduled power or just spin for the 90 minutes? Already planning on just running for 50 minutes, not Z3 after.
@ Larry - sorry about the cold. If it is only in your head, not in your chest and no fever - leave out the intensity and do the volume/time. If you have a fever and/or the cold is in your chest - stand down and rest completely.
I had a very similar experience to Stefan's below description - just tough today with IFs in the 97 - 98 range:
We got a ways to go...lets make sure we're recovering between workbouts...and look out for all forms of stress ...(like for me work is really piling on for a couple of weeks)....stress is all additive..........
Swim and short run for me yesterday...and today my choice of fun was Sufferfest Blender...spent almost 2hrs. in the Blender..I was ready for it...wanted it...and feel like I kick'd its A$$..think i discovered a whole new set of muscle in my glutes on the maxV02 sprints at the end!....Love to Work....Love to Suffer.
Threw it down this morning and went right after that Gorilla. Yesterdays intervals were very apparent in the warm-up. My legs were burning right away. I did 2 X 20' and 1 X 12' and was able to rattle right around the 95% range. 255 NPW - .95 IF, 252 NPW - .94 IF & 249 NPW - .928 IF. Then did a 1 hour Zone 1 run. The run was an environmental challenge. 25 degrees & snowing. Only 2 miles of the 6.5 miles were plowed. HR strapped stopped transmitting.
Due to scheduling issues, I ran Thursday and did not get to the bike. Therefore, I did Thursday's bike this morning - 4x5 mins. I could feel the run intervals from the last two days but was able to hit my targets. I did not add much extra on attune end as I plan to do today's bike workout tomorrow.
@WC I am in the same boat as you. I did an easy spin today and will do the 2x20 tomorrow. If you are doing them on TR make sure to use the ADV workout for the 2x20 because the Beg and INT are wrong they are only 18 minutes. one of the advantages of being late. We learn from the on time folks!
Edwin - Be careful running in the snow! Anotehr EN guy hurt his ankle after slipping on some snow/ice and has to wear a boot for 4weeks now.
William- Its hard to hit the numbers sometimes when you shuffle WKOs around so good going!
Did the 2 x 20' this morning. Man that WKO is a be-otch! First 20' @ .99IF and 2nd 20' @ .95IF. Nothing extra. Just happy to be in the zone after overachieving on the run yest.
@Edwin - good job knocking down that gorilla!! Nice picture!
Got back last night from a week in Frederick, MD (Fort Detrick). Beautiful area when I was able to break out from work and see the local area. After a week of no biking and just running, I was curious what would happen today. It started off with "can I really do this?" to "ok, just go by HR and see where you land". With bascially the same AVHR as last week and same effort, I was about 10 watts lower after no biking for a week.
Hi Crew! I had the same issue as last Saturday workout - Trainerroad shorted the intervals - by two minutes. I should have hit the "Start" button in TR to check, but just went by the description at the bottom that said 2 x 20 min. Anyway, I hit my 2 x 18 min. with IF's of 1.01 on both. It got a bit ugly at times, but it is DONE. Need to find a way to eat more while I am gasping to help make it through the run afterwards. Still above freezing up here and loving it!
@Joe, It is amazing how long biking fitness stays as long as you are doing other work. Those are some great Numbers. The 2 X 20 and then plus anything is just plain hard.
@Ray & @Kim, thank you for the encouraging. The snow is ever present here. You can't effectively do any work in Zones 2 through 5 in it, but running in Zone 1 is great. It is quiet and no one else is around.
Wow first thing first Edwin nice beginnings to an awesome looking basement space, take care of that floor. Our cave is a busy and a centre piece to our house. Your pic of roadway not so nice. To all of today's players well done on getting the bike run in !
The Ottawa Sleeper cell x 6 got together today for their ride(runs done earlier by peeps). Sufferfest it was today was able to nail it to get the 2 x 20 an 1 x12@ 1.00, .98, .98 with the last 12 w/o at .85. So in all a solid trg day with the help of the rest of the team mates, cheers peeps !
After this I was really tired so left the run for the afternoon, went to my son's basketball game , came back, took a nap of 1 hour (with my 4 year old son on top!) and then went out to run to see what I could do
So the Week 13 intermediate OS has a 2X20 and a 1X5 at 1.00 and a 30 minute Z1 run, but I didn't do either of them today. Instead I took off to the mountains and skate skied for 2:21. (Of course, Judson did a longer bike, run and then went skate skiing. Wow) The tracks were icy when I started out and the temps were in the low 30's. By the time I got finished it was 46 degrees F! It felt like spring in the mountains. Because it was icy and I'm learning how to skate ski, I fell down several times today. Nothing hurt except my ego.
Caught a few catnaps today, so felt decently rested after last night's redeye. Could not get the run in but went full beast-mode on the bike wko starting ~9pm tonight. Was jazzed up after my Wolverines finally won in Madison and popped a caffeinated gel to get the juices flowing.
Int#1 240/242W (0.99) - 20 mins Int#2 239/242W (0.99) - 20 mins Int#3 242/242W (1.00) - 10 mins
Added: 12 min @ 214/243W (0.88)
I can't believe I've been finishing the Adv bike wko's. Can't wait for testing week!
This morning's workout was 2 x18' @ Z4 power + 22.5' of Z3. It went well.
Z4 Int 1 - 1.08 IF
Z4 Int 2 - 1.08 IF
Z3 Int - 0.91 IF
I followed up with a 15 minute core workout, a decent 40 min run, a speedy shower, making lunches, eating my lunch and getting out the door to my bike fit for 1pm.
This was my first bike fit. My fit was not actually too far off. We put the seat down 0.8cm and back slightly. I may move my cleats to take pressure of my metatarsals in the future, but not for now. It went well I think. Looking forward to testing it out on the next few trainer sessions.
Amazingly beautiful weather today in Norcal. Even warmer than usual. Got in a couple of hours of tennis and a nice hike and then went to work on the bike. Even though I started on the ride around sunset, was still able to ride in summer gear. Felt so good to be riding without the normal full finger gloves and jacket (yes, I'm a cold weather wuss). Got in the 2x20 Z4 and 1x10 Z4 with IF of 1.05, 1.02, and 0.99.
Can't believe Edwin's picture of NY and his snow covered roads. And then going skate skiing. Sounds like a lot of fun, none of that going on around here!
@ all outstanding work!! One more week on to go on the bike then we're done
@ Bryan - no luckily some of the managers came back to reality and realized that it just doesn't make sense to send a bunch of software developers to a machine for testing which doesn't even have a power cord connected So I'm lucky I can complete the full OS having all my gear here in the pain cave. On the other side of the medal this will most likely cause a trip for me to South-Korea (Samsung) to finish the work there ... and I know the same work will take up to 3x more time there as in Fremont so there may be another unplanned Swim/Run focused block for me in the the March range but nothing yet decided.
MS of 2x20 @ 0.98 @ 1.02 and 15 @ 0.85 all done. Had to lie down afterwards - battered!! Never worked this hard on the bike before I joined EN Loving it!!
Just a note to the gang here. Noticed comments on differences in times for your intervals Nos vs TR. I believe the time differences have been corrected on TR but when your log on resynching will correct the issues
What Steve is trying to say is that on our plans and in TR it say 2 x20, but when you go to do the ride on TR you actually get 2x18. I alerted Coach Patrick to this last week and he corrected it, but he failed to mention that I needed to resync TR, which would then bring up the correct 2x20 as stated, so yesterday I did not notice it until the second interval started, so I added 2 minutes onto the end of the second interval. I came in at 1x18 at 1.02 and 1x20 at 1.01 followed by 27min at .92.
Thank god TR only had the 2x18. is it cheating if I knew the plan called for 2x20 and still did 2x18? Can honestly say that was the most brutal workout i've had in a long time. Think a lot of that was due to a mid-cycling bump up in ftp from 197 to 210. Still hit my intervals at 1.01 1.01 for the 2x18, and 0.84 for the 22.5 sweet spot. I really was dreading the workout this morning, 5.5 hours of sleep doesnt cut it. chowed down a clif bar for breakfast and got it done, now to enjoy the rest of the day eating buffalo wings and watching football
Comments
@ Larry - sorry about the cold. If it is only in your head, not in your chest and no fever - leave out the intensity and do the volume/time. If you have a fever and/or the cold is in your chest - stand down and rest completely.
I had a very similar experience to Stefan's below description - just tough today with IFs in the 97 - 98 range:
http://www.strava.com/activities/107192943
Anybody still standing and completing these workouts at the end of week 12 is officially labeled "Gorilla eliminator"
Have a great weekend all!
We got a ways to go...lets make sure we're recovering between workbouts...and look out for all forms of stress ...(like for me work is really piling on for a couple of weeks)....stress is all additive..........
Swim and short run for me yesterday...and today my choice of fun was Sufferfest Blender...spent almost 2hrs. in the Blender..I was ready for it...wanted it...and feel like I kick'd its A$$..think i discovered a whole new set of muscle in my glutes on the maxV02 sprints at the end!....Love to Work....Love to Suffer.
http://www.trainerroad.com/cycling/rides/636616-
Threw it down this morning and went right after that Gorilla. Yesterdays intervals were very apparent in the warm-up. My legs were burning right away. I did 2 X 20' and 1 X 12' and was able to rattle right around the 95% range. 255 NPW - .95 IF, 252 NPW - .94 IF & 249 NPW - .928 IF. Then did a 1 hour Zone 1 run. The run was an environmental challenge. 25 degrees & snowing. Only 2 miles of the 6.5 miles were plowed. HR strapped stopped transmitting.
William- Its hard to hit the numbers sometimes when you shuffle WKOs around so good going!
Did the 2 x 20' this morning. Man that WKO is a be-otch! First 20' @ .99IF and 2nd 20' @ .95IF. Nothing extra. Just happy to be in the zone after overachieving on the run yest.
Got back last night from a week in Frederick, MD (Fort Detrick). Beautiful area when I was able to break out from work and see the local area. After a week of no biking and just running, I was curious what would happen today. It started off with "can I really do this?" to "ok, just go by HR and see where you land". With bascially the same AVHR as last week and same effort, I was about 10 watts lower after no biking for a week.
(2 X 20) + (1X 10') @ Z4 = (IF/Pwr)
.99/287
1.00/291
1.02/297
For the run, I actually ran faster by almost a minute/mile than last weekend with the same effort.
Been out of the net, so I'm looking forward to catching up today and tomorrow with all the work that has been put in this week!
Oh yeah - Go Pats!!
@Joe, It is amazing how long biking fitness stays as long as you are doing other work. Those are some great Numbers. The 2 X 20 and then plus anything is just plain hard.
@Ray & @Kim, thank you for the encouraging. The snow is ever present here. You can't effectively do any work in Zones 2 through 5 in it, but running in Zone 1 is great. It is quiet and no one else is around.
The Ottawa Sleeper cell x 6 got together today for their ride(runs done earlier by peeps). Sufferfest it was today was able to nail it to get the 2 x 20 an 1 x12@ 1.00, .98, .98 with the last 12 w/o at .85. So in all a solid trg day with the help of the rest of the team mates, cheers peeps !
Int#1 230/231W (1.00) - 20 mins
Int#2 227/231W (1.00) - 20 mins
Int#3 225/231W (1.00) - 10 mins
Added:
12 min @ 192/231W (0.83)
Total work 1:30 hrs
Have to confess I was screaming and cursing (in English..Spanish...and maybe Chinese!) by the end of Int#2 and 3...got really hard!
http://connect.garmin.com/activity/431892203
After this I was really tired so left the run for the afternoon, went to my son's basketball game , came back, took a nap of 1 hour (with my 4 year old son on top!) and then went out to run to see what I could do
Wow..sharing the same sentiment as some of you today.
Fatigue setting in. Got it done, but there is nothing left.
MS IF 0.97 / 0.94
SS IF 0.83
I'm not sure what was worse, the second MS interval or the 27' of hell at the end of that ride
Mike
So the Week 13 intermediate OS has a 2X20 and a 1X5 at 1.00 and a 30 minute Z1 run, but I didn't do either of them today. Instead I took off to the mountains and skate skied for 2:21. (Of course, Judson did a longer bike, run and then went skate skiing. Wow) The tracks were icy when I started out and the temps were in the low 30's. By the time I got finished it was 46 degrees F! It felt like spring in the mountains. Because it was icy and I'm learning how to skate ski, I fell down several times today. Nothing hurt except my ego.
http://tpks.ws/oPaR
I'm thinking I'll tackle the bike and run gorilla tomorrow and then rest up for my bike test on Wednesday and a half marathon next Saturday.
Good work everyone.
Week 12 Saturday bike was hard. I've been fighting a cold all week. So MS 2 x 20' @ Z3-Z4, couldn't hold Z4 for the full duration.
Next week I jump to Week 14 as per Coach P because off to Cozumel for some scuba diving, sun and swimming in the ocean
.
Just two weeks to go for November OS. It seems like we just started yesterday!! Best to all.
~Bill
Int#1 240/242W (0.99) - 20 mins
Int#2 239/242W (0.99) - 20 mins
Int#3 242/242W (1.00) - 10 mins
Added:
12 min @ 214/243W (0.88)
I can't believe I've been finishing the Adv bike wko's. Can't wait for testing week!
This morning's workout was 2 x18' @ Z4 power + 22.5' of Z3. It went well.
Z4 Int 1 - 1.08 IF
Z4 Int 2 - 1.08 IF
Z3 Int - 0.91 IF
I followed up with a 15 minute core workout, a decent 40 min run, a speedy shower, making lunches, eating my lunch and getting out the door to my bike fit for 1pm.
This was my first bike fit. My fit was not actually too far off. We put the seat down 0.8cm and back slightly. I may move my cleats to take pressure of my metatarsals in the future, but not for now. It went well I think. Looking forward to testing it out on the next few trainer sessions.
Can't believe Edwin's picture of NY and his snow covered roads. And then going skate skiing. Sounds like a lot of fun, none of that going on around here!
Stefan, are you in California now?
@ Bryan - no luckily some of the managers came back to reality and realized that it just doesn't make sense to send a bunch of software developers to a machine for testing which doesn't even have a power cord connected
So I'm lucky I can complete the full OS having all my gear here in the pain cave. On the other side of the medal this will most likely cause a trip for me to South-Korea (Samsung) to finish the work there ... and I know the same work will take up to 3x more time there as in Fremont so there may be another unplanned Swim/Run focused block for me in the the March range but nothing yet decided.
Had to lie down afterwards - battered!! Never worked this hard on the bike before I joined EN
Loving it!!
No trainer road pre-made workout so I said I'll do THREE 20's non stop.
Split
Time
Avg HR
Max HR
Cad
NP
Avg Power
Max Power
IF
w/u
25:00.0
123
139
102
146
135
277
48%
1
0:20:00
153
162
90
280
276
357
92%
2
0:20:00
163
166
79
283
283
353
93%
3
0:20:00
168
172
78
288
287
362
95%
Summary
1:00:00
161
172
82
284
282
362
94%
total
1:25:00
@Stefan Thanks this group is so motivating. I love doing all this with the NOS folks.