2014 Week #9 BIKE THREAD
Week 9 is upon us! Time to put those shiny new numbers to work 
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Let us know how you're doing: the good/the bad/the ugly. What doesn't kill us makes us stronger 
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Week 9 is upon us! Time to put those shiny new numbers to work .
Let us know how you're doing: the good/the bad/the ugly. What doesn't kill us makes us stronger
Comments
AM - Swim 1500 yds + 45 mins in the weight room. Low admin cost... Each facility within 5 mins of the house.
PM - Bike with standard OS warm up then 3 x 15 mins at 95% of new FTP and another 10 mins Z3. 96 mins total w TSS = 110. Sleeping in tomorrow!
Signed up for the USAT long course duathlon nationals today so aiming to peak for two championships within 3 weeks of each other.
BOOM SHAKALAKA … Phew, these new numbers are tuff
. Nailed all three 12' intervals, gradually getting stronger throughout, which I'm quite pleased with 
, but boy, that was tough! I wonder how I'll recover from this 
@Paul 4X15' deserves a little extra sleep time.
I'm with Kate, I could feel the new zones on my 3X15'. Solid effort but I was pushing very hard at the end.
.99 ; .99 ; 1.01 Total 62' @ .93
Well, that was interesting. Looking at the workout as I was getting ready had me rather intimidated. My legs still feel shot after Sunday's HM. I dialed back my expectations and managed to get through, much to my surprise. I had 0.97, 0.96 and 0.95. Ouch. I want my mama.
I was able to hit the 3x12' with the new FTP yesterday. The long VO2 today was a no go. I got the first two, blew up on the third and coasted from there.
Peter - great work despite the half mary, assuming those are new FTP numbers, you are well within your Z4 #s!
I was totally intimidated by the threat of 3x15s at the new FTP and did 3 beautiful looking intervals on the trainer road chart
FTP=241
Interval 1 = 240
Interval 2 = 240
Interval 3 = 240
was very pleased with the accuracy #s and cadence, had previously mashed these in a 78-80 range and now executing at 88-90
Since once again I'm skiing instead of doing bike intervals, maybe I should re-post here some of the short videos I've been putting up daily on Facebook. Here's a run from yesterday, steep, with fairly fresh snow, bright sun. I forgot to level the helmet can , so hinge look a little off kilter:
http://youtu.be/_bGa9lQcDNw
@ Nicole - yeah, I'm worried about those killer 5 min repeats too!
Rode at a slightly higher cadence (95-100), which I typically find hard to maintain - normally sit right at 90. Previous wko at new FTP I rode at cadence of 85, and it really took it out of my legs. The high cadence came easily today and the numbers were good.
15'(4') -- NP 212 / IF 1.019
15'(4') -- NP 213 / IF 1.024
15'(4') -- NP 214 / IF 1.028
Total Ride Time: 1:13:00
TSS: 110.7
Entire workout (241 watts):
Duration: 1:20:07 (1:26:38)
Work: 1158 kJ
TSS: 103.8 (intensity factor 0.885)
Norm Power: 270
VI: 1.12
Min Max Avg
Power: 0 516 241 watts
Heart Rate: 72 171 147 bpm
Cadence: 19 124 81 rpm
(actualy 2nd bike w/new #s)
3' out of saddle + 12'@ 172w 123hr
3xZ4
205w 132hr (ave)/141 (last 1/2ave)
207w 135/141hr
207w 138/142hr
Then some z2-3ish as CD
1:32 total time TSS 112
Odd that Power seemed to mirror RPE yet HR way under HR Zones Max HR over whole ride was 145 (which is supposedly Z2!)
Sticking w/ Power These wher tough but not destructive. no time for brick/extended Z3
3 x 15 was pretty ordinary. 242, 242, 241 W. I'm not trying to kill the watts here yet, in that I've got the last few killer weeks of running coming up. Just trying to keep things moving along pretty well.
http://connect.garmin.com/activity/455380213
Today's 3x15' worried me because this workout was my nemesis last year…I had pretty horrible memories. But it turned out pretty well and I was actually in the aerobars for virtually all of the first 2 intervals (just took 2x 1' sitting up in the second interval). In the third interval I went to a higher gear and stayed sitting up and tried to push higher wattage. I was only moderately successful…watts were higher but not what I was looking for. HR was amazingly in-check the whole time and never once broke 180…very odd given the power and long intervals. I guess it was just a low HR day.
Overall 75' @ NP 231 (IF 0.94), HR avg 154 / max 177, avg cad 87. http://connect.garmin.com/activity/455369990
15'(4') @z4 – NP: 249 (IF 1.02), VI 1.00, HR 161/171, cad 94
15'(4') @z4 – NP: 252 (IF 1.03), VI 1.00, HR 169/177, cad 95
15'(4') @z4 – NP: 255 (IF 1.04), VI 1.00, HR 170/177, cad 85
-----------------------------------
5' @z3 – NP: 221 (IF 0.9), VI 1.00, HR 156/161, cad 89
Just now getting to yesterday's 3 x12 due to work, 1 @ .942, 2 @ .975, 3 @ .995...eat, nap, and then head to the track for 4 x 400
Today's intervals included this run down Hanging Valley Wall:
http://www.youtube.com/watch?v=KcDH...6MYaCFHX3g
And just to show I can eject with the best of them … this face plant coming off the Cirque Dikes: http://youtu.be/gaKXxnWkhno
1 hr 56 mins on the drainer with 4 x 5 mins @ 270 watts. Cracked on the 5th repeat and broke it into 3 mins and 2 mins also at 270 watts. Had 35 mins total of Z3 at 200 watts, the rest Z2. TSS = 130. Followed the bike with a short 2.5 mile run.
That's three straight really hard days. Now the glide slope to Sundays duathlon begins.
Yesterday's bike felt better than saturday. I dropped back into Int wko until the new FTP feels easier (and I only had time for the 1hr, not 1:09), 3 x 12':
1.02
1.02
1.01
got today's 4x5s done, have my kids last night, so i have to be off the bike by 6 am to get them up, was on at 5am with cup of coffee in hand for the 5 minute easy spin...
target power was 265
Intl Power HR
1 260 147
2 263 152
3 263 156
4 263 158
5 258 158
When I first saw the 4x5’ @ Low Z5 … my only thoughts was … “ARE YOU KIDDING ME!!?” I've never seen, much less done, this workout before so it was uncharted territory. But you just climb up and do it ... sure I suffered but I know that making it through carries over to races. And that’s what I like about EN and this OS … it’s the challenge
Here are the 4 IF’s:
1.11
1.12
1.11
1.12
BOOM!
1.07
1.07
1.10
1.09
1.09
5' @ .88
I kept telling myself this is exactly where I want to be for 20' straight on next test -for a little motivation.
I have to add that after an entertaining interlude with Piper Chapman and the 'Orange is the new black' gang, Frank Underwood (FU) is BAck! Season 2 of House of Cards is ruthless as ever! (Spin time is about the only TV I watch)
My first 5x5' session. Mutter mutter mutter. I do have a question about the target wattage. Should I do average power or normalized? My 705 doesn't show NP. Does that mean I have to upgrade to an 800 or something? I tried out different gears for all of each one - HR all in the low 160's within a few beats.
1) 307W Cadence 104 - This sucked
2) 309W Cadence 99 - No, this one sucked
3) 309W Cadence 94 - Actually this one really sucked
4) 310W Cadence 89 - Talk about 5 minutes that sucked
5) 311W Cadence 84 - I think this one may have sucked the most
Sensing a pattern here?
Overall 60' @ NP 234 (IF 0.95), HR avg 145 / max 180, avg cad 88. http://connect.garmin.com/activity/456233997
5'(3') @110% – NP: 271 (IF 1.11), VI 1.00, HR 158/166, cad 95
5'(3') @110% – NP: 274 (IF 1.12), VI 1.00, HR 162/172, cad 96
5'(3') @110% – NP: 276 (IF 1.13), VI 1.00, HR 167/178, cad 96
5'(3') @110% – NP: 280 (IF 1.14), VI 1.00, HR 171/180, cad 97
5'(1') @110% – NP: 278 (IF 1.14), VI 1.00, HR 169/178, cad 86
Recovery IFs were 0.54, 0.54, 057, 0.57, so not exactly z1 but truthfully I had forgotten to set a target for the recoveries and by the time I remembered I should do that I was halfway through the workout.