Graham- Your t-pace is based on the the pace per 100 for your 1,000m/yd test, not your average 100 pace.
Nice job JD. Yeah, 3 x 8 is much better than 2 x 20, although still felt tough tonight.
My 3 x 8' was at 1.00IF, .99IF, .91IF. Yup, faded big time. Anyone else having trouble this week? I would have thought WKOs would be cake after 2 weeks "off" but jeez!!
So I know Sat. says 2 1/2 hours, but I'm assuming a lot of that is the "optional" Z3. Who's doing 2 1/2 hrs? I don't think I'll do that, unless I can get outside, which just might work if it is 48 and sunny on Sat. I might do my "work" on the trainer (with powermeter) and then just "play" outside on the road bike if I can find a buddy. I just got a new Sugoi jacket that I'm hoping is nice n toasty that I'm looking forward to trying out!
My workouts are all swapped around this week, got a swim in tonight. Really trying to work on high elbows, but that fades with fatigue and whenever I try to swim faster. Big goal of being consistent with swim workouts this year. Do not want to repeat my lack of swimming leading up to IMWI.
I am planning on doing the 2.5 hr ride on the trainer. I did it last year as well, and wasn't too bad. I'd break up the big chunks of Z3 to 20-30 min chunks with about 4 min easy between. Use it as time to get through some Netflix. Part of my reasoning is that I am working on dropping some weight, and the longer workouts help.
Been very not so fast this week. My daughters are on Feb. break and I've only run once. I am going to let it go, enjoy the rest of the vacation. My sister, BIL and nieces are arriving tomorrow and we will be doing a bit of eating and non sport drinking enjoyment.
Got my swim and run done this morning! I felt sluggish in the pool after my run but then got in a groove and started nailing my t-pace.
@Graham yeah i usually eat a powergel every hour along with a bottle of infinit. On longer rides, i start adding in salt sticks as well. This ends up being 200-300 calories an hour so i'll back off the infinit mix if i feel full. Test out what works best for you during these 2.5 hour bike sessions.
Finally feel much better, and what happens? We get 12" of heavy, wet snow, plus winds taking the temp from 40F to 7F. Glare ice on the roads, schools/work shut down. I really want to swim/run today, looks like it'll be pushed off until next week.
I've been lax in posting wko's since the first couple day this week. Life has been fast and furious, but I've been good with sticking to week 2 of GF.
Wed - good swim session - followed the plan. Sprints were TOUGH! Followed up right after with an outdoor run. 2 x 1mile @ z2 + some z1/2 work. 60' (7miles) Thurs - early morn bike on trainer. Almost quit after some mechanical issues with my trainer, but hung in there and fixed it. Did the 3x8' FTP wko. Hit my targets well and felt pretty good. 60' total Fri - dropped in to my wife's masters swim for first time 5:30am. Fast bunch there! I struggled a bit but hung in there for 2200 meters. Thankful it was freestyle day! If I had to do back or butterfly, I may have drowned! Skipped the z1 run today to save the legs for this wknd.
Looking towards tomorrow, I see a 150' bike...a tough one, with FTP and vo2 work plus z3. This may be my longest ride on the trainer ever. Curious to see how the mental toughness is!
No WKO today... Had some SERIOUSLY painful ART therapy today. Not good when the guy is saying "wow" as he's working on you cuz you're so tight. Actually said "ooowwwwww" a few times. (I usually try to grin and bear it). Need to kick up the foam rolling a few notches.
WOHOOOOO looks like I'm the first to post about the Saturday "Please make it stop"-bike-workout. Well it was not as hard as I remembered those from last year but that's still a brutal workout! Plan was to hold back a bit on the 20' segments so legs are not totally trashed already when the Z5 fun starts! I have to admit that I only did 125' instead of the prescribed 150'.
Here are the segments: 1st 20' - NP 303 / IF 0.96 2nd 20' - NP 304 / IF 0.96 Z5 Segments: IF 1.23 / 1.25 / 1.23 / 1.25 / 1.24 / 1.22 / 1.25 / 1.23 / 1.23 / 1.23 / 1.23 / 1.24
Total Z3 Time: 25' Total Z4 Time: 41' Total Z5 Time: 11,5'
Finished today's monster bike wko! ... 2.5 hours - my longest stretch on the trainer. Mentally and physically taxing..happy to be done.
19' wu with 3x1' spinups to z4 2x15' @ .99 and 1.0 IF 6x1.5' @ 1.18-1.20 IF 60' @ .85 IF
Avg Power: 190 W Max Power: 330 W Max Avg Power (20 min): 214 W Normalized Power (NP): 202 W Intensity Factor (IF): 0.842 Training Stress Score (TSS): 176.6 Work: 1,709 kJ
Nice work, Stefan, and hoping to read everyone's results later!
Back to reality, and it sucks. was on vacation visiting family for the past week, had every intention of exercising while I was there, but that just was NOT happening, as it turned into the trip from hell. between bitten babysitter (twice), leaving dinner before we even ordered cocktails (due to said biting), the next day backing into the sitters parked car, and then all 4 of us coming down with a sinus infection.....
in any case, still getting over sinus infection, but I did get in yesterdays run and swim, and got in todays bike (granted i did tuesday, as i knew better than to do 2.5 hours while still sickish)
oh yeah, i also managed to eat like a pig the entire week i was there and put on 8 pounds in one week. hooray for w/kg decrease, right?
Looks like Stefan and Brad stole all the mojo for this morning's bike... LOL
Here's how mine went, and it ain't pretty: 2 x 15' @ .94IF & .89IF (Yup,, that's right, didn't even break .90 UGH) 5 x 1.5' @ 1.11IF-1.19IF with the 5th @ 1.05 (which is why I pulled the plug on the last one)
A few thoughts on this WKO: - Boooooooo! - After ART yest., I feel a little like I was beaten with a bat. Problem on the bike? Yes, perhaps - Underfueled? Yes, i read Coach P's nutrition warning, but I usually have a decent hi-carb b-fast (bagel w/ Nutella) 30-60mins before which has worked in the past but since the WKOs are getting longer, I may need more - I may need to go to the Beginner plan. (I'm on Int. now) In terms of experience, I'm intermediate. In terms of speed/fitness... I'm a Beginner. I think I'll try that for a couple of weeks and see how that goes. Mentally, I don't like not hitting my WKOs, even though I know I gave it all I had. So just for that reason, going to Beg. is a good idea. That might also help me with getting in more mileage on the run for my half mary 3/22.
Don't worry Kim - I learned some lessons the hard way too in the last GetFaster season so I know how much fuel I need. I use a big (650ml/23oz) bottle of PowerBar IsoActive each hour! Additionally I used to take in about 120kCal 30' before my start and 1pc of PowerBar or 1/2 a piece of OutSnack during my ride each 2 hours!
What a crazy week!!! Work has been crazy hectic but I was able to get all my WO's in.
So after looking at next week's weather and seeing snowflakes UGHHHHH I decided to bite the bullet and sign up for trainer road. This morning I did my first FTP test and I thought it went well. Heart rate was up felt like I was working hard....Then I saw my FTP number and WOOF!!! SO LOW!!! Should I be worried???? Anyways, it's a start. So I finished the test then added some z3 time. The sun is shining today so I'm off to take the pup out and get some much needed vitamin D!
Laura- are you using virtual power w TR? I wouldn't worry about the number... It just gives you a starting point and you can base your future gains from this number. The number is the number, it's all about the NEXT number in relation to that one.
Hi Kim! Yes I am using virutal power on TR. Which is even scarier since I've heard those FTP numbers are usually higher than they would actually be using real power. But your right. It's a starting point!
Looks like everyone is into hard sections of their plans. Nutrition is definitely a huge element needed for success right now. Fueling before and fueling during. Here on my soap box I am selling the high speed blender meals. I have the nutri-bullet blender and that is my breakfast machine. I personally don't think that foods like bagels digest fast enough to stop the krebs cycle from overnight. Since I started following the EN fueling guidance, my workouts have been better. They are all still hard. But I definitely feel better after than I did when I was not fueling so consistently. Today was a long run with intervals built in. It went every well.
Kim- ART can be rough on the body the next day. It works great, but I've found that I try to time it right with wko's when I'm in need - especially if it involves my hips.
As for my fueling this morning - coffee, bagel w/ jam pre wko. During the 2.5 hrs I drank approx 70 oz Gatorade, and 1 powerbar. I get more specific closer to race time. Right now I'm more concerned with taking in enough nutrition to keep me fueled. I'm also more specific pre-run/during runs, since this is where I tend to get GI issues.
Suhwheat jezuz, that bike was hard. I started my day out at 4:15. I woke up hungry so I had a coffee, banana, two pieces of bread with PB and then went to swim. Yup, swimming with a local tri club. Have been since October, so since I paid for it, I am doing it. Swim was fine. It was from 6:15-7:15 and then I came home and got on the bike. I am in week 2, so the bike ride was 2hrs long. 2 x15min I hit it at .96 for both, then it was time for the 6x1.5 and it was just not there. I shorted the first 2 sets and then decided that I should just do the best that I can, so they came in like this....1.13, .096, 1.04, 1.09, 1.04, .72(?) and then I did 46 loooooonnnnnnggggg minutes at .82%.
I to am thinking of moving to the beginner level like Kim. I am training for a half mary at the end of April and am nervous about this plan kicking my ars and serving it to me for dinner. Will I get faster staying at this level, or get trashed? Could it be that it is just the first week of riding at my new numbers after taking 2 weeks off for swim focus?
Brenda- the way I'm looking at is I won't get any faster half-assing the int. plan vs. nailing the beginner. Maybe six of one, half dozen of antiher as they say but I don't like not hitting my workouts and makes me feel crappy, mentally. Plus I'm prob less likely to get injured.
Edwin- I have a nutribullet too and was doing the drinks for bfast but when the weather got cold, the frozen drinks lost their appeal over bfast sandwich and coffee! Guess I should "suck it up". Literally.
Pulled the plug after the 2x15. I was struggling majorly for those efforts and have to do my run tomorrow in 12 hrs so I didn't want to totally fry the legs when I was already on the struggle bus. I think tomorrow night I might try to get in some VO2 if I'm feeling it, otherwise, live to fight another day!
@Kim, I think there is a lot of wisdom in your thinking. Success on the workouts is important. You really need the positive feelings. Looking at the 3 levels, all of the workouts are hard. If you get a little more recovery and can hit the workouts, your progress will be better. On the nutrition side, I add warm water to my shake before blending and it's not so frozen.
What I've learned from last years GF Adv plan is that - beside that it was almost killing me - I have to clearly set workout priorities in the correct order: (Note that these are so called "Breakthrough" (BT) workouts!)
AAA++ - Saturday bike AAA - Sunday run AA - Wednesday run A - Friday or Monday long/hard swim
Of course getting in 3-4 runs/week and 3 swim/week is nice too but all other workouts are just of B or C priority ... meaning you should try to do them but DO NOT overachieve on them. If you feel that one of these workouts will badly influence one of the critical workouts listed above -> SKIP IT!!
Total focus on the BT workouts!!
You will benefit a lot of doing the critical workouts right - trust me it WILL make you a LOT FASTER! Doing all the medium and low priority workouts but then failing on the "Breakthrough workout" is not a good choice!
Comments
Nice job JD. Yeah, 3 x 8 is much better than 2 x 20, although still felt tough tonight.
My 3 x 8' was at 1.00IF, .99IF, .91IF. Yup, faded big time. Anyone else having trouble this week? I would have thought WKOs would be cake after 2 weeks "off" but jeez!!
So I know Sat. says 2 1/2 hours, but I'm assuming a lot of that is the "optional" Z3. Who's doing 2 1/2 hrs? I don't think I'll do that, unless I can get outside, which just might work if it is 48 and sunny on Sat. I might do my "work" on the trainer (with powermeter) and then just "play" outside on the road bike if I can find a buddy. I just got a new Sugoi jacket that I'm hoping is nice n toasty that I'm looking forward to trying out!
I am planning on doing the 2.5 hr ride on the trainer. I did it last year as well, and wasn't too bad. I'd break up the big chunks of Z3 to 20-30 min chunks with about 4 min easy between. Use it as time to get through some Netflix. Part of my reasoning is that I am working on dropping some weight, and the longer workouts help.
Have a great weekend!
@Kim - so if my total time for 1km is 20:00 then 20:00 / 10 = 2:00 per 100?? so my T-pace is 2:00. Not good at maths me!
@Steve - do you only take fluid ? No solids (bananas, Cliff bars, flapjacks, gel shots,gels etc)
@Rachel - I like that as a plan.... don't think I can face a whole 70min block in one go.
@Graham yeah i usually eat a powergel every hour along with a bottle of infinit. On longer rides, i start adding in salt sticks as well. This ends up being 200-300 calories an hour so i'll back off the infinit mix if i feel full. Test out what works best for you during these 2.5 hour bike sessions.
Finally feel much better, and what happens? We get 12" of heavy, wet snow, plus winds taking the temp from 40F to 7F. Glare ice on the roads, schools/work shut down. I really want to swim/run today, looks like it'll be pushed off until next week.
Wed - good swim session - followed the plan. Sprints were TOUGH! Followed up right after with an outdoor run. 2 x 1mile @ z2 + some z1/2 work. 60' (7miles)
Thurs - early morn bike on trainer. Almost quit after some mechanical issues with my trainer, but hung in there and fixed it. Did the 3x8' FTP wko. Hit my targets well and felt pretty good. 60' total
Fri - dropped in to my wife's masters swim for first time 5:30am. Fast bunch there! I struggled a bit but hung in there for 2200 meters. Thankful it was freestyle day! If I had to do back or butterfly, I may have drowned! Skipped the z1 run today to save the legs for this wknd.
Looking towards tomorrow, I see a 150' bike...a tough one, with FTP and vo2 work plus z3. This may be my longest ride on the trainer ever. Curious to see how the mental toughness is!
Good weekend and training to all!
Psoas is feeling looser and foot is less painful! I hope you are feeling less tight!
Beth
Well it was not as hard as I remembered those from last year but that's still a brutal workout! Plan was to hold back a bit on the 20' segments so legs are not totally trashed already when the Z5 fun starts!
I have to admit that I only did 125' instead of the prescribed 150'.
Here are the segments:
1st 20' - NP 303 / IF 0.96
2nd 20' - NP 304 / IF 0.96
Z5 Segments: IF 1.23 / 1.25 / 1.23 / 1.25 / 1.24 / 1.22 / 1.25 / 1.23 / 1.23 / 1.23 / 1.23 / 1.24
Total Z3 Time: 25'
Total Z4 Time: 41'
Total Z5 Time: 11,5'
Entire workout 2:05 / TSS 160 / NP 278 / IF 0.88
http://tpks.ws/cOpM
http://www.strava.com/activities/115081573
So a good hint for all the "first-timers" -> Don't nuke yourself on the first Z4 segments!!!
@Stefan, With a workout like that, you should be celebrating. Super work!
19' wu with 3x1' spinups to z4
2x15' @ .99 and 1.0 IF
6x1.5' @ 1.18-1.20 IF
60' @ .85 IF
Avg Power: 190 W
Max Power: 330 W
Max Avg Power (20 min): 214 W
Normalized Power (NP): 202 W
Intensity Factor (IF): 0.842
Training Stress Score (TSS): 176.6
Work: 1,709 kJ
Nice work, Stefan, and hoping to read everyone's results later!
in any case, still getting over sinus infection, but I did get in yesterdays run and swim, and got in todays bike (granted i did tuesday, as i knew better than to do 2.5 hours while still sickish)
oh yeah, i also managed to eat like a pig the entire week i was there and put on 8 pounds in one week. hooray for w/kg decrease, right?
Here's how mine went, and it ain't pretty:
2 x 15' @ .94IF & .89IF (Yup,, that's right, didn't even break .90 UGH)
5 x 1.5' @ 1.11IF-1.19IF with the 5th @ 1.05 (which is why I pulled the plug on the last one)
A few thoughts on this WKO:
- Boooooooo!
- After ART yest., I feel a little like I was beaten with a bat. Problem on the bike? Yes, perhaps
- Underfueled? Yes, i read Coach P's nutrition warning, but I usually have a decent hi-carb b-fast (bagel w/ Nutella) 30-60mins before which has worked in the past but since the WKOs are getting longer, I may need more
- I may need to go to the Beginner plan. (I'm on Int. now) In terms of experience, I'm intermediate. In terms of speed/fitness... I'm a Beginner. I think I'll try that for a couple of weeks and see how that goes. Mentally, I don't like not hitting my WKOs, even though I know I gave it all I had. So just for that reason, going to Beg. is a good idea. That might also help me with getting in more mileage on the run for my half mary 3/22.
I use a big (650ml/23oz) bottle of PowerBar IsoActive each hour! Additionally I used to take in about 120kCal 30' before my start and 1pc of PowerBar or 1/2 a piece of OutSnack during my ride each 2 hours!
Holy Smoke Batman. That was hard. Horrible and hard
2x 15m @ 0.95IF
8x 1m30s @ 1.10 IF (couldn't give any more)
69mins @ 0.79IF
Longest ride ever on the turbo. The phrase in my head was "you want more? I just gave you everything i had"
Glad that its over. Need a lie down.
What a crazy week!!! Work has been crazy hectic but I was able to get all my WO's in.
So after looking at next week's weather and seeing snowflakes UGHHHHH I decided to bite the bullet and sign up for trainer road. This morning I did my first FTP test and I thought it went well. Heart rate was up felt like I was working hard....Then I saw my FTP number and WOOF!!! SO LOW!!! Should I be worried???? Anyways, it's a start. So I finished the test then added some z3 time. The sun is shining today so I'm off to take the pup out and get some much needed vitamin D!
Hi Kim! Yes I am using virutal power on TR. Which is even scarier since I've heard those FTP numbers are usually higher than they would actually be using real power. But your right. It's a starting point!
Kim- ART can be rough on the body the next day. It works great, but I've found that I try to time it right with wko's when I'm in need - especially if it involves my hips.
As for my fueling this morning - coffee, bagel w/ jam pre wko. During the 2.5 hrs I drank approx 70 oz Gatorade, and 1 powerbar. I get more specific closer to race time. Right now I'm more concerned with taking in enough nutrition to keep me fueled. I'm also more specific pre-run/during runs, since this is where I tend to get GI issues.
I to am thinking of moving to the beginner level like Kim. I am training for a half mary at the end of April and am nervous about this plan kicking my ars and serving it to me for dinner. Will I get faster staying at this level, or get trashed? Could it be that it is just the first week of riding at my new numbers after taking 2 weeks off for swim focus?
Edwin- I have a nutribullet too and was doing the drinks for bfast but when the weather got cold, the frozen drinks lost their appeal over bfast sandwich and coffee! Guess I should "suck it up". Literally.
I'm on week 2 of the GF Beginner Plan and sticking with it
Hit my numbers today and MS2 7 x 1' was enjoyable in that twisted EN way
@Kim, I think there is a lot of wisdom in your thinking. Success on the workouts is important. You really need the positive feelings. Looking at the 3 levels, all of the workouts are hard. If you get a little more recovery and can hit the workouts, your progress will be better. On the nutrition side, I add warm water to my shake before blending and it's not so frozen.
(Note that these are so called "Breakthrough" (BT) workouts!)
AAA++ - Saturday bike
AAA - Sunday run
AA - Wednesday run
A - Friday or Monday long/hard swim
Of course getting in 3-4 runs/week and 3 swim/week is nice too but all other workouts are just of B or C priority ... meaning you should try to do them but DO NOT overachieve on them. If you feel that one of these workouts will badly influence one of the critical workouts listed above -> SKIP IT!!
Total focus on the BT workouts!!
You will benefit a lot of doing the critical workouts right - trust me it WILL make you a LOT FASTER!
Doing all the medium and low priority workouts but then failing on the "Breakthrough workout" is not a good choice!