2014 Week #6 BIKE THREAD
Alright kiddos, on to week 6! Not quite half-way yet, but we're getting there … Check in with yourselves: how are you feeling? Are you getting tired, cranky, having trouble hitting your targets? Have you been overcooking yourselves? Too much extracurricular stuff? Pay attention to warning signs of fatigue, and if need be, reach out the Coaches and the Team in the forums to make necessary adjustments. We still have a ways to go, so be smart NOW so we can finish strong LATER!
Happy Training 
Kate
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I am traveling this afternoon for work -- too far to drive -- so I did my Tues FTP ride this morning. Yee Haw!!! I had forgotten just how much fun those 2x20's are.
I went into it with low expectations and a high level of dread. As I find it much more motivating to negative split the intervals, I was targetin just under 1.00 for the first, and then decided to shoot for FTP +5w on the second. Here's the numbers:
I find it interesting that my average cadence between the two intervals was only ONE rpm. So 20 extra turns of the pedals yielded 10 more watts.
TSS 48
Well HELL-O. Week 6 and we get slapped by our first 2x20's. Ouch. I'm having to hack this week and bump up the workouts a bit in anticipation of yet another Tour de Shovelandria starting on Thursday. Shoveling all day after a VO2max workout isn't fun, especially because you don't get to look like Superman for very long before you look like a tired old man.
First 20 was all in the same gear trying to hold low 90's. Second was done futzing around with different gears. Each had a bite at the end and then I did a 5 minute roll-up for the ABP part. No run tonight so I had to blow out the carburetor before shutting it down.
http://www.trainerroad.com/cycling/...6-Tues-ADV
I have a question for you folks. This is along the lines of the dissociation discussion. When do you folks get "the signal"? You know, that moment when even though you're dying for the interval to be over you're all of a sudden getting the okay from your brain to push that gear at a little higher cadence or go one gear harder for that last ## of seconds.
I do this routine at the end of my intervals mainly because of the terrain where I live. The hills around here can be nasty and doing an interval on the road sometimes puts you right at the base of one with a couple minutes to go. Yes, I could practice keeping steady wattage and I do that on my own but in a group ride getting dropped on those hills ain't no fun. Next thing you know you're trying to keep up Z5 or 11 just to regain contact.
2x15 this morning... got up in plenty of time to get the run/bike extravaganza done before work. For some reason the ride seemed hard today, didn't help that Trainer Road insisting on pausing my workout for no apparent reason, repeatedly, especially during the Z4 work. I probably did 2x20 instead. I dropped more f-bombs than I should have before 6 a.m. The grudge match finally ended around 7, way later than planned.
Apox on you technology, you're an alluring mistress, why have we become so dependent. Booo.... hiss.
Run will have to wait until Thursday, which will be fun mixed with 9x1.5 at Z5.
Kate, must have been that your mind is still in bed. I find that if I bike in the morning that my legs are on autopilot and my brain doesn't really wake up until half way through. Some workouts are more dangerous than others to do when half awake. :-)
Got my 2x15 in and left a larger puddle of sweat on the floor than usual. I kept having to shake my head to get the sweat off so it wouldn't run in my eyes. :-) Good thing there was no one around me.
(1) 198w@.964IF (2) 194w@.944IF
Skipping the Z1 run and see if a little more sleep will do the trick.
Didn't get in the brick, but will add it to Thursday's ride.
1st 20' @ 1.04
2nd 20' @ 1.00
15' @ .87
Entire workout (247 watts):
Duration: 1:20:53 (1:22:49)
Work: 1199 kJ
TSS: 115 (intensity factor 0.926)
Norm Power: 267
VI: 1.08
Min Max Avg
Power: 0 518 247 watts
Heart Rate: 75 174 150 bpm
Cadence: 10 144 81 rpm
Admire all of you who wake up early and hit the WKO! I love my sleep too much and the dog needs walked, some days there is snow to shovel...and I just prefer to jump on the bike after work. These OS workouts are challenging and doable. I feel like I am getting stronger and stronger.
Today was 2 x 20. If I weren't running as hard as I am, I might be sneaking up the power a little bit, because these are hard, but not crazily so. But I'm sticking right on, because running is where my priorities are for right now. Had to quit right at the end of the 2nd 20' to go pick up kids.
http://connect.garmin.com/activity/444036845
Avg Power: 216 W
Max Power: 296 W
Max Avg Power (20 min): 241 W
Normalized Power (NP): 227 W
Intensity Factor (IF): 0.954
Training Stress Score (TSS): 83.6
FTP Setting: 238 W
Work: 721 kJ
20'(4')@z4 --- 205/ IF 1.01
20'(4')@z4 --- 206/ IF 1.01
Run at z1 felt good following too.
Total workout - 1hr 36 mins
TSS = 110.
Bailed on the Tour De Shovelandria ... we hit 76 today. Sorry about that!
Ran 4 miles + 20 secs strides while my daughter was at Tae Kwan Doe practice. Unfortunately, those strides were on pancake flat ground...as if I had an alternative!
Todays ride....felt like I'm back in it.
"WU" 12'@ 167w, 2x15' @ 198/201w then 20 min: 10'@150w (Z2)+10'@170w(high Z3) (160w Ave) spin down then off to gym for run on indoor track.....
Oh yeah... ride time 1:42 and TSS "only 109" backing down from trying to stack 2+ 150+ TSS rides per week -yet.
im so 'over' this cold Jersey winter....enough already....I left Tucson this weekend @ 69 degrees and landed in the snow in Phili and now 18 degrees ?! sheesh.....
20' @ 212
2' @ 146
20' @ 217
Total across the 42' was 211 watts, so I'll call it a new FT. Pretty good bump from my 190 test when we started! I guess that means my intervals just got harder!
Have fun everyone!
@ AL T, sounds like the downhill skiing at least doesn't cause you to lose too much fitness.
Legs still shredded from shredding moguls all weekend, pushed this off to last night and dreaded getting on the drainer at 8+PM last night.
don't have the #s with me in the office, but did manage to get the 2x20s done
First interval was at 232 NP
2nd interval was at 230 NP
current FTP is 231.
2nd interval was very hard...
Scrambling to get out of NY a day early so i can shred up Vail for the weekend, will do my runs out west!
Finished at 1.01 and 1.02 even with my shiny new FTP update, but I was pretty dissociated by the end of the 2nd interval to be able to finish.
I noticed we test in week 8. I'll think be ready for an FTP bump by then!
So glad today is a bike day, not a run day, because we got over a foot of snow last night! I was a bit scared of this workout, because 90 secs of VO2s are dang hard for me, and now I'm supposed to do 9 of them??? However, it actually went surprisingly well, and unlike last week I was able to walk upright once I got off the bike, which I consider progress. No core work afterwards since I've got about 2x1 hour of snow shoveling coming up...