2014 Week #5 BIKE THREAD

Kkaufer

Alright kiddos, here we go on to Week #5 .  The intervals are getting longer, fatigue is building, so above all, stay smart, listen to your body, and reach out with any questions!!!

BOOM !!

aarmau

Finally got back into working out. Took two weeks off for being lazy and making excuses with travel. Jumped on the bike today to hit goals so good start to the week.

Kkaufer

Started the week with a BIG BOOM .  After fun travel/family travel/work crap, I've been doing a lot of hacking and rearranging in the last two weeks.  It's nice to be home again, sleeping in my own bed, and working out on my own schedule. Had lots of excess energy this AM and poured it all into the pedals.  Unfortunately, no time for the run today ...

Bill McKinney

Well this weekend was my a nordic ski race weekend. Minneapolis hosts the only urban ski race in North America, and this year they ran the "big" races on separate days for the first time. What was any reasonable person to do but race both. Saturday was a 42K classic style (i.e. old school straight ahead striding) and Sunday was a 42K skate style. Long story short I was one of the ~175 people to finish both and did it in somewhat reasonable times. Saturday I came in at 3:48 which put me about the 75th percentile which isn't so good, but faster than I thought I would go. I just started striding this year, and the technique is huge…much more like swimming than running or biking. Saturday I came in 3:10, so just a few minutes slower than prior years time, and definitely good on really tired legs. I'll take both and consider it good build for my next big race (50K) in 2 weeks.

Back on the bike this morning I had low expectations given the lingering fatigue, but I came through fine. My FT is definitely moving up. I did 2 x 15' @ 108% and 110%. We'll see how the legs hold up tomorrow. Good luck all!

Paul Hough

@ Bill - I think you are ready for a new FTP. I did my 2 x15 at 96%.

Today - 35 miles on the drainer w TSS = 115. I did the 2x15 at Z4 and a total of 43 mins at high Z3. I couldn't find any short movies at the video store this weekend. The Italian Job was the workout video of the day.

Kkaufer

@ Bill: Congrats on your ski races!  That sounds sooo bad-ass and fun

Pat Koss

Ice storm here in Arkansas will scrap the Tuesday run.  But no ice on the trainer for the 2 x 15 ride!  http://tpks.ws/dS0Z   

Maybe some yoga later...

Rob Mohr

Sufferfest ride today. Woke up feeling exhausted (more mental fog than physically tired) but stuck with the planned 2x15' bike. For both, my average watts were at 196 (IF .965) with 4' left -- felt lethargic at best but upped the gear, hunkered down and got average watts to 204 (IF 1.005) by 15' mark. Was spent after the 2x15 and didn't opt for time at z3. Total time on bike was 55'. 20' z1 run likely to come in the PM.

mancona

I think i'm finally over my cold from last week. Hit my new FTP targets this morning for 2x15 with no problem and then felt good on the run as well.

http://www.trainerroad.com/cycling/rides/709579-2014-OS-Wk5-Tues-ADV

Nemo Brauch

Bill- that's fantastic! Congratulations, and it sounds like you deserve a rest day!

Matt- glad to hear you are feeling better. This time of year it can be so hard to shake the colds.

I will get on the bike later tonight. It's amazing to me how much less I dread it now that I've got the Powerbeam Pro and TrainerRoad.

Oh- and I should report that I've been given guidance to avoid any VO2 stuff for a little while longer. While my knee is doing well, the whole leg is still really in the recovery phase and the V02 stuff may be a bit much to ask. So I'll stick to the FTP intervals for now.

John Henault

After technical difficulties, I aborted the bike work this morning midway through the first 12' FTP interval. I sat at work and stewed about bailing on the workout, so I decided I had to leave work early to redo the workout. I'm glad I did.

I got the 2x12' @ FTP intervals done. This was my first bike workout after the FTP test on Saturday and I got smacked in the face with the realization that work at a 272 FTP is harder than at a 247 FTP!

drjohnson08

2 X 15 @ Z4 & 20' of Z3 work, all intervals hit

Entire workout (236 watts):
Duration: 1:20:11
Work: 1137 kJ
TSS: 108 (intensity factor 0.902)
Norm Power: 260
VI: 1.1
Min Max Avg
Power: 0 552 236 watts
Heart Rate: 58 175 151 bpm
Cadence: 24 127 81 rpm

Joe Matchette

Had a great ride this afternoon. I left work early b/c late afternoon was going to be busy with an Orthodontist appt for my eldest, and then Science Fair awards this evening....

Here's the numbers: IF / HRavg /HRmax

• 12th min w/u .822  /144 / ----
• 15min Z4 1.014 / 162 / 168
• 15min Z4 1.028 / 166 / 173
• 15min Z2 0.853 / 156 / 161

I'm still not convinced that tracking my HR for the 12th min of the warmup is providing any actionable data.  Also, I don't think Z2 warmup really gets me ready for the Zone5 / VO2 sets....really thinking of using the "old" warmup on Thrusdays.

Thoughts from the group?

gwdykes@hotmail.com

First day back after a full week of fighting a monster cold followed by upper respiratory infection.   WKO was very difficult faded in second interval but is in the books.

Name


Time


kJ(Cal)


TSS


NP


Power


Target






Workout


1:00:00


664


75


198


184


190






Threshold
1


0:12:00


168


20


232


233


229






Threshold
2


0:12:00


164


19


227


228


229






Sweet
Spot 1


0:12:00


136


13


188


189


195

MattAaronson

Posted By Joe Matchette on 04 Feb 2014 07:44 PM

I'm still not convinced that tracking my HR for the 12th min of the warmup is providing any actionable data.  Also, I don't think Z2 warmup really gets me ready for the Zone5 / VO2 sets....really thinking of using the "old" warmup on Thrusdays.

To me, 12' of z3 is a MS and not a warmup. When EN want to that protocol I stuck to the old warmup of 10' easy (done as 5' easy then 5' @z1), then 3x3'(1')@z3. I do monitor HR during the 3x3'(1')@z3 although I can't say I've adjusted my workout based on that data feed. I do that same warmup in advance of the VO2 sets. The only time I do something different is before an ABP ride on the trainer when I follow the 10' easy with 2x1'(1')@z4 before settling into the z3 for a long time.

MattAaronson

I decided to extend the workout to 75' from the scheduled 60' since there's no running for me in the program at this point. I see the doctor on Friday but don't expect to be cleared to run since my ankle really isn't 100%...I can feel there are issues there. So I'm doing extra time on the bike to build the fitness engine.

I'm back on week #2 of the OS so it was 3x8'(2') then I did 22' of z3 as 2x11'(1'). My fitness is starting to come back but it's slow-going. HR was lower than last week for sure and my power was quite good. I did the first 2 intervals at high cadence, then went one gear up for the third and saw some nice high numbers. The z3 felt fine although I'll admit to sitting up for a lot of it since I was watching a good movie instead of junk TV.

Overall 75' @ NP 224 (IF 0.916), avg cad 86, HR avg 163 / HR max 188.

8'(2.5') @z4 – NP: 252 (IF 1.028), VI 1.00, HR 170/177, cad 93
8'(2') @z4 – NP: 252 (IF 1.028), VI 1.00, HR 176/183, cad 94
8'(1.5') @z4 – NP: 261 (IF 1.066), VI 1.00, HR 180/188, cad 84
11'(1') @z3 – NP: 223 (IF 0.909), VI 1.00, HR 177/183, cad 89
11' @z3 – NP: 226 (IF 0.921), VI 1.00, HR 178/181, cad 90

http://connect.garmin.com/activity/440738762

Rob Mohr

@matt, you're starting to make me jealous with all these solid rides you're getting in. good stuff, and glad to hear recovery is well on its way.

stevedorris

Left the firehouse on 3.5 hours sleep this morning, so I figured I had better get on the trainer before the coffee wore off!  

First 12' at .97 IF, second 12' was barely able to hang onto .95 IF...blaming it on lack of sleep!  Nap and then hit today's run this evening.

Trish Marshall

I'm all jumbled up due to a late start in the OS as well as travel last weekend, so here goes...
Since I'm kind of late to the OS party AND I've not been on my bike since last Wednesday, I chose to do last weeks Tuessday FTP wo again today. After pooping around getting my updated TR and my power tap and hr paired again, I finally got to it.

I thought I was gonna DIE on the first set. Oy! I've had a stupid head cold for over a week and while it is much better than last week, it is moving a bit into my chest. Yuck! I always think I'll never get through the second set, but today it was much "easier" to make that set than the first. SS was great too. Phew!
12' at IF 99
12" at IF 100
10" at IF 86 for the SS

Looking forward to a lot more consistency through the end of the OS now that I'm coming out of the head cold, recovering well from surgery and back in the Motor City!

Bill Manard

Late posting for yesterday - before the brick run, did my 2 x 12' at 1.03 (180 W) for both. TSS 75 for 57' total. Starting to feel the cumulative strain, but it's hard to assess with being on call this week (less sleep, more work...).

Kkaufer

Went to the theater last night and got one less hour of sleep last night than normal -- and I definitely felt it. Amazing how such little things can have such a big impact on your workouts. I'm pretty sure age is a factor, because I used to be able to party like a rockstar and still get up early in the morning to BOOM my workouts! Anyway, 8x 1.5 in PUKE ZONE done, but if I don't get some caffeine in me soon, I will be less than pleasant to be around for the rest of the day

Bill McKinney

Got mine done early. Tougher than Tuesday. Went ahead and bumped my theoretical FT to 210 (from 190) since I've been consistently hitting well into the 105-110% on the FT intervals. Targeted today's VO2 at 250 and came in at 99%-103% of that. Call it good!

mancona

Tough one for me this morning. I stuck to my new targets and did not attempt to go any harder. Good thing. First 4 were now problem, 5 and 6 got really tough, I cracked with in the 7th interval. Called it good on the bike and then did a short and ugly easy brick.

stevedorris

Been hacking the plan all week due to work, life, etc...and today was no different.  Time constraints have me making a brick of Wednesday's run and today's bike.  Cut it down to WU, MS, 5' recovery, 3 mi, recovery

VO2 Intervals: 1.13, 1.16, 1,19, 1,19, 1.20, 1.21, 1.21, 1.20

Hit the treadmill and just did 3 miles at 8:10

Have a great week-end!

 

 

Paul Hough

Movie of the day = Elysium. It got me through but this workout was tough after hammering myself on the run. First 6 x 2 mins at 270 watts, but had to drop the last 2 reps to 260 watts as the legs were starting to break. EN warm-up + VO2 + additional Z2/Z3 time to see the end of the movie = 1hr 38 mins with TSS = 102. Two light days now with duathlon race Sunday morning.

Joe Matchette

Today's ride is in the books...and that just plain sucked.  Especially after a BBQ lunch for work.....  I changed the w/u to 10ez, then 3x3(1)@Z3.  I think that helped get me more mentally ready to work hard vice the straight 12min Z3 effort.

Interval IF / HRavg / HRmax

1.2 / 159 / 168
1.22 / 161 / 170
1.19 / 161 / 171
1.21 / 163 / 173
1.2 / 164 / 175
1.21 / 164 / 173
1.18 / 164 / 175
1.23 / 164 / 176 <------------ used the Powermeter display as a "whip" on this interval so as to make sure I hit 1.20 minimum</span>

Carl

Well after not doing VO Max wkos for a LONGGGGGG time....starting of at 2 minutes about gave me a heart attack but we finished. 

1. 4.47watts/kg, 2.  4.42watts/kg., 3. 4.38 watts/kg, 4. 4.32 watts/kg, 5. 4.14 watts/kg, 6. 4.14 watts/kg, 7. 4.12 watts/kg, and 8. 4.1 watts/kg.  Really felt the last 3.

I have to knock out Saturday bike and run tomorrow cause I am back at the station for a 24 hour shift on Saturday.     

drjohnson08

@Kate, if I don't get the right amount of sleep it really affects me. If I get less than 7 hours a couple days in a row with the combination of the intensity of the OS I'm a zombie.

@Paul, good luck Sunday!

Got it done tonight. 8 X 2' VO2 + 22' Z3 Hit the goal watts for everything but the last couple VO2 intervals were tough.

Entire workout (227 watts):
Duration: 1:15:17
Work: 1023 kJ
TSS: 106.4 (intensity factor 0.924)
Norm Power: 266
VI: 1.17
Min Max Avg
Power: 0 533 227 watts
Heart Rate: 71 171 146 bpm
Cadence: 8 136 78 rpm

William Jenks

I had a shorter bike workout on Tuesday, so I did the 2 x 20' today. Hard, but doable. That's progress, since I wouldn't have wanted to do 2 x 20 3-4 weeks ago!

I have to turn off my auto lap (or at least make it longer) now that we're into longer intervals. Trainer Road said the intervals were 245 and 242 W. 238 FTP.
Avg Power: 211 W
Max Power: 292 W
Max Avg Power (20 min): 245 W
Normalized Power (NP): 226 W
Intensity Factor (IF): 0.948
Training Stress Score (TSS): 89.7
FTP Setting: 238 W
Work: 766 kJ


http://connect.garmin.com/activity/441510740
Morning run is posted on the Run thread. I'm looking forward to tomorrow (Friday) off!

David Howard

So no official WKOtoday....was suppose to fly to AZ tonight after work....missed plane so staying at usu till earliest plane out..... (major hit on SAUs)....so unlikely to get any WKOsthe next few days. Body will likely aappreciate it though.
OnTues-
I bailed after making it through 10, of the z3 WU....then 12'z4.....just 10'spin down then No brick run......just some yoga.....cooked...still form weekend.
Don't have the charts but aproz:
40' 49.6TSS interval @204w ave rough...

Betsy Kantor

@Bill-congrats on the nordic racing-sounds like a blast!
@Matt and Greg-glad you are feeling better!
@Paul-good luck Sunday!
@Kate-I seem to lose an hour or more sleep here and there more than is good for me-chronic fatigue is probably my biggest health risk
@Joe-I haven't noticed much of a difference in the warmups

I am a little behind on posting so here is the week:

Like John, I too had to bail on the Tues FTP wko after the first 15' sprint due to time. In the evening came home and did the entire intermediate wko, followed by the run.
15' @1.01, 12'x2 @.99, 1.0. My watts were a little lower as I made myself do most of it in aero (I had been slacking). Sweetspot .87. With less than 12 hours until the wed run I am not sure this was a great plan for me, tired legsI

Today did the adv 8 x 2': I did the first at .98 then the rest at 1.01-1.02. Only time for 10 min at .86. However, I just did the update and lost all my career data (really) so just what I remember.

Also, has anybody ever had to change the battery in their HR monitor.? Mine quit working-I changed the battery and its still not working. The battery is a different brand with some different identifiers (but same #-2032) so not sure what the problem is