Caught the last few minutes of the US-Slovenia game this morning then the cutover to the Russia-Slovakia game which was good. But by the time I started the main set it was on to the ice dancing short program…not the best ABP programming. It's amazing, there are tons of awesome winter sports and NBC is showing the ice dancing?? What's with that??
In any case today's effort was not great following yesterday's strong showing. This ride is my one additional workout to compensate for zero running due to injury, and I ride it as a steady ABP effort. Last Sunday I did 2x30'(2') and today I was planning the same thing but basically screwed it up due to aggressing pacing. I could tell my legs were tired despite churning out 0.93 power in the first 30' after the warmup. But my cadence was really high so I was pretty set on going to a higher gear for the second half. I did that and sure enough my power was up into z4 settling in at 0.97. By 12 minutes in I knew that wasn't going to last so rather than kill myself I hit the lap button at 14', took a 1' "reset", switch back to the original gear and settled into 0.9 for the last 14' to finish.
Due to a busy upcoming week and a Monday holiday I was contemplating doing Tuesday's ride tomorrow, but am re-thinking that given my confidence to put out a solid FTP effort for the third day of riding in a row is not too high.
I switched Sat and Sun...hard/long run yesterday and hard/long bike today. I don't know which way is easier, but this morning's ride hurt. Fortunately, RnP were merciful with the core work only being 2x12 and 1x6 Z4. I suffered through those then did some Z2 and Z3 intervals to get to the end of my movie. 2hrs 6 mins total w TSS = 122.
BTW - I heard about the US hockey victory yesterday...sounds like an exciting game, but so far I haven't watched a single minute of the Olympics. I might try to catch a highlights show when it is all done.
I'm running a day late all this week - yesterday I took as a rest day, and will do a long run tomorrow. So today was my "saturday ride". I had tested earlier in the week, upping my FTP by about 4%. So I felt pretty good about hitting 0.985 and 098 IF for the 2 x 15' intervals, followed by 15 minutes @ 0.815 of my new FTP. The rains have finally started here, so I don't know when I'll get back outside to ride.
Its been a long crazy work week and haven't posted any of my rides. I got all the main sets in with varying amounts of the 'sweetspot'. Tues: 2x20 at 1.0. No extra work.
That evening I had a followup of my annual January bike fit and we made a few more adjustments which seemed to help as I had extra watts on the Thursday VO2 work:
Took me a few days to post.... but the Saturday ride went well. However, my brick run, not so much... I may have pushed it too hard on the bike here, sacrificing the run effort. That said, running is my strength and biking is my weakness, so I think I'm OK with having taken this risk. (I also got a strong run in the following day.)
Comments
Caught the last few minutes of the US-Slovenia game this morning then the cutover to the Russia-Slovakia game which was good. But by the time I started the main set it was on to the ice dancing short program…not the best ABP programming. It's amazing, there are tons of awesome winter sports and NBC is showing the ice dancing?? What's with that??
In any case today's effort was not great following yesterday's strong showing. This ride is my one additional workout to compensate for zero running due to injury, and I ride it as a steady ABP effort. Last Sunday I did 2x30'(2') and today I was planning the same thing but basically screwed it up due to aggressing pacing. I could tell my legs were tired despite churning out 0.93 power in the first 30' after the warmup. But my cadence was really high so I was pretty set on going to a higher gear for the second half. I did that and sure enough my power was up into z4 settling in at 0.97. By 12 minutes in I knew that wasn't going to last so rather than kill myself I hit the lap button at 14', took a 1' "reset", switch back to the original gear and settled into 0.9 for the last 14' to finish.
Due to a busy upcoming week and a Monday holiday I was contemplating doing Tuesday's ride tomorrow, but am re-thinking that given my confidence to put out a solid FTP effort for the third day of riding in a row is not too high.
Overall 75' @ NP 220 (IF 0.899), avg cad 92, HR avg 158 / HR max 176. http://connect.garmin.com/activity/446143216
29'(1') @ABP – NP: 228 (IF 0.930), VI 1.00, HR 161/172, cad 96
14' (1')@ABP – NP: 238 (IF 0.970), VI 1.00, HR 171/176, cad 92
14' @ABP – NP: 221 (IF 0.900), VI 1.00, HR 169/172, cad 95
BTW - I heard about the US hockey victory yesterday...sounds like an exciting game, but so far I haven't watched a single minute of the Olympics. I might try to catch a highlights show when it is all done.
Had a great ride today...details in the Challenge Forum.
http://connect.garmin.com/activity/446327550
Entire workout (191 watts):
Duration: 1:39:21 (1:40:08)
Work: 1120 kJ
TSS: 109.4 (intensity factor 0.828)
Norm Power: 219
VI: 1.15
Pw:HR: 11.19%
Pa:HR: -10.32%
Distance: 32.77 mi
Elevation Gain: 494 ft
Elevation Loss: 482 ft
Grade: 0.0 % (5 ft)
Min Max Avg
Power: 0 780 191 watts
Heart Rate: 80 172 134 bpm
Cadence: 28 115 82 rpm
Speed: 0 36.4 20.2 mph
Pace 1:39 0:00 2:59 min/mi
Altitude: 427 617 530 ft
Crank Torque: 0 988 197 lb-in
Tues: 2x20 at 1.0. No extra work.
That evening I had a followup of my annual January bike fit and we made a few more adjustments which seemed to help as I had extra watts on the Thursday VO2 work:
9x2'-1.21,1.24, 1.23, 1.30, 1.25, 1.26, 1.27,1,25, 1,25
Sweetspot x 10' @.87
Saturday:
2x12 and 1x6' all at 1.04, sweetspot 10'@.85
Amazing what difference raising the seat a little can make
1:27:00 in total w 114.5 TSS
12' (4') @ z4 --- NP 207 / IF 1.02
12' (4') @ z4 --- NP 207 / IF 1.03
5' (4') @ z4 ----- NP 212 / IF 1.05
25' @ z3 ---------- NP 176 / IF. 0.86