I did my recovery IF's at around .70 (except for the first 30-40" of course). 3rd and 4th set were more like 106% to 107%......should the rest intervals be easier? (like Matt did...around .55 IF)
I am amazed at all the work done today! Those 110% intervals are for real.
@Peter, way to "suck" it up! Nice water bottle, I'm a big Sox fan.
@Steve, the rest intervals are whatever you need them to be to get yourself ready for the next interval. Some people take it really easy and then ramp it up the last 30 seconds to make the transition to the next interval easier. I spin real easy and work on stretching out my calfs(calves?{same question Bill}) so they don't cramp up. I don't even look at the watts #.
Started off my ride the right way tonight. I recently purchased a trainer tire and put that badboy on there. Pumped up the tire and was messing around with the sensor magnet on the rear wheel when the tube blew out right in my face! Fortunately nothing flew out and hit me but my left ear was literally ringing! Had to turn up the music a little bit (just kidding).
I really didn’t think I was going to be able to do much on the bike tonight. Even though I didn’t overachieve during the run yesterday my legs felt dead this am when I got up. I didn’t get all the prescribed intervals in but I did a good amount of work and came away satisfied. Was supposed to do 5X5(3). I got 4 done and started the 5th one and quit. I wimped out and took a couple quick breaks during intervals 2 and 4 so didn’t quite make the 110%. Today is also the first day where I did any of the “work” out of the aero position. I did the first interval completely aero and the 1st minute of 2, 3, 4 aero, otherwise I had my palms on my elbow pads. I think by next week I’ll be strong enough to get the main set done on Thursday or at least make my way into the 5th set!
1) 239w HR140a/150mx CAD76 (Pwr jumped to high at start ~300)
2) 235w HR144a/149mx CAD 75
3) 233w HR145/154mx CAD 80
4) 244w HR 149a/160mx CAD 82 Short bump in pwr at end up to 288w
10' slow ramp up to Z3 (170-181w)
30' 179w Ave HR 140a/149mx CAD 82(self selected) 12' (HR 138ave-steady) then 90 (HR climbed to high 140's)...then 5' CAD72.5 (182w) HR dropped to 138....then remainder @ CAD82 hr 140
then 10 slow wind down with some high >100 spins
Total time: 1:42 TSS 130
Felt pretty good. Kept low end of interval power....only hit Z5 HR on last set when I pushed to > 240w....seemed like I could have done 4x250w but then unlikely would have done the Z3 stuff.
5 x 5 on Wednesday. A couple of those were kinda hard.... I went through two water bottles in the hour. I think I just had it in my head that drinking something would make me feel better. :-)
@ Jim I'm going with A right now. I actually like the Vo2 stuff and find it a little easier than the 2X20. Personally I looked at this week and the Saturday 2X15 1X5(? maybe 8) was the easy day in my opinion. Now having said that I'll see how I fair tomorrow with delaying the 110% workout to this morning.
@Gordon I'm with you on the VO2 as I'm mostly a Short Course racer these days and that translates into a lot of high intensity workouts which I enjoy. I think what got me on last Thursday's 4x5' was that it came on the heels of a 22 point bump in FTP the week before.
Maybe there should be another option - like: C) Loved it. Can't wait for next Thursday
@Gordon I'm with you on the VO2 as I'm mostly a Short Course racer these days and that translates into a lot of high intensity workouts which I enjoy. I think what got me on last Thursday's 4x5' was that it came on the heels of a 22 point bump in FTP the week before.
Maybe there should be another option - like:
C) Loved it. Can't wait for next Thursday
+1. Even though I do better @ the long races, I think the more intense stuff is very useful for us OFs.
Weird … I felt dead tired this AM and not all that motivated to ride (hard). but, hopped on the trainer ('cuz what else are you going to do when you've jumped out of bed and put on the spandex??), and totally crushed all the intervals. Ran afterwards, and for the first time all year, I didn't freeze. Maybe spring is indeed springing...
I didn't sleep well at all last night and it showed up in my power numbers for sure. Unlike last weekend where my avg and max HR for the second z4 interval was 180/189 when outputting 105% of FTP, HR was lower today but so was power…I just couldn't push out the wattage. A bit of a disappointing ride although I did manage to stay aero other than 1' at the midway point of each interval. In any case, the workout is in the books.
the Good: came off 4 days of awesome Utah skiing Sunday night.
The bad did a dialed back ride Tues and lighter still run Wed.
The ugly cranked up my new FTP 3 X 15 on Thurs made the first 2 and bombed the last like a ski run Had to dial back to 85% and was still cooked the rest of the day- nasty headache and concrete legs.
Took till Sat to come back up to getting the prescription in. Hoping for a good Sunday run to finish off.
Some weeks you get the bear and other weeks the bear gets you I guess Damn
Tough riding today for this girl. Was at our LBS and local Team sponsor bike lab today which made this ride possible. I know if I wasn't riding next to my EN teammate and our local pro I'd have bailed for sure! Wow. Just tough tough tough.
97%, 100%, 100% ftp on the sets today. But Gordon, Jen and I did 5' breaks to keep the math simple as we were riding computrainers, not in trainer road.
I had a rollercoaster week. Tuesday was really good. I did 2 x 15'(4') @ 260 w (.98 IF) and felt really good. Had to cut it short (no 3rd rep) to get to a meeting at work.
On Wednesday, I flew to Boston, arrived @ 7pm in time for business dinner, then flew back to Chicago on 6 am flight for a meeting on Thursday. By Thursday pm, I was beat. Tried to ride but had nothing. No way could I do 4x 5' @290 watts, so I just rode for an hour at 210W.
Today I did 60' spin class riding steady @ 210 watts. Then did 2 x 15' (4') @260 w. Then to make up for Thursday I did 1x5' @ 290W. I really struggled with this and had to get out of the saddle for most of it. Then another spin class for 55'@ 215w. I was beat. Total: 170' riding.
Sat - easy 5K run, then 1800 yards swim, then 16 mile shake out ride on the race bike.
Sun - 1:14:08 for a sprint duathlon, 1st M55. 1.57 mile run, 14.16 bike, and 3.14 run. Not spectacular but OK for a B race. I didn't realize until a week ago that I had signed up for a race the morning after the time change. Sucked bad getting up early this morning..and I forgot my Garmin 500. Low 50s with thin fog before the sun came up. I wore full finger bike gloves on the 1st run and a short sleeve shirt making for a pretty cool ride on the bike. When I got off the bike it took a half mile to feel my feet. That's nothing weather for you northerners, but it was a cool morning here.
Am catching up on posting, yesterday was crazy day got about 3 hours sleep as had to drop daughter at airport at 4am, came home go on trainer and would describe it as clawing through the 90 min ride, then went out and ran the 40 min as prescribed and then on to chores etc..and never had a chance to really look at the data so after a really tough week was pleasantly surprised that I basically executed the ride...
Did my "fourth ride" this morning. I felt great today and stayed aero almost the whole time other than for 30" at the halfway point of each interval and then for the last 90" of the ride. HR was LOW and never got over 165. Last week was virtually identical power (actually ~2 watts lower in the MS) with avg HR 8bpm higher and a max of 180.
First outside training ride this year. A little over 2 hours for 39 miles in the Arkansas hills with 1 x 15' and 2 x 10' @ 95% to 100%. Rode with about 10 from the local tri club. They kept charging the hills and I just watched the power meter. By half way I was up within eyesight of the fast kids and the rest were long gone behind me or cutting the out-and-back short. Thought, if this were an age group race I would have won. Even effort, not even pace.
Hope the weather is beginning to cooperate for the rest of you.
I got yesterday's ride done, not too hard: 15'@ 1.0 15'@ 1.02 5 ' @ 1.08-this last sprint made me believe my next FTP goal is attainable by the next test.
40 min run was with my chi running trainer who gave me a private and video'd-I still have a tendency to slightly heel plant, worse on my dominant right, a little worse when I pick up the pace. New focus-peg leg, imagine my knee is the end of my leg so i keep my feet completely relaxed throughout the stride.
Decided to do my first Saturday ride of the OS. I've been hitting the snow for the rest of the time, so it was a bit of an eye-opener going for a full 90 minutes. Hit all the numbers, though:
25' WU 20' @ 103% 20' @ 103% 8' @ 104%
Total was 90' @ 87%
Still thinking about whether to get out and ski this afternoon instead of running. Might be the last weekend on snow, so probably will do that. Good luck all!
Comments
IF PW
VO2 Max 1 1.10 239
VO2 Max 2 1.10 238
VO2 Max 3 1.10 238
VO2 Max 4 1.11 241
@Peter, way to "suck" it up! Nice water bottle, I'm a big Sox fan.
@Steve, the rest intervals are whatever you need them to be to get yourself ready for the next interval. Some people take it really easy and then ramp it up the last 30 seconds to make the transition to the next interval easier. I spin real easy and work on stretching out my calfs(calves?{same question Bill}) so they don't cramp up. I don't even look at the watts #.
I really didn’t think I was going to be able to do much on the bike tonight. Even though I didn’t overachieve during the run yesterday my legs felt dead this am when I got up. I didn’t get all the prescribed intervals in but I did a good amount of work and came away satisfied. Was supposed to do 5X5(3). I got 4 done and started the 5th one and quit. I wimped out and took a couple quick breaks during intervals 2 and 4 so didn’t quite make the 110%. Today is also the first day where I did any of the “work” out of the aero position. I did the first interval completely aero and the 1st minute of 2, 3, 4 aero, otherwise I had my palms on my elbow pads. I think by next week I’ll be strong enough to get the main set done on Thursday or at least make my way into the 5th set!
4 X 5 (3) @ 1.11, 1.08, 1.11, 1.08
Entire workout (224 watts):
Duration: 57:41 (1:05:47)
Work: 776 kJ
TSS: 77.1 (intensity factor 0.899)
Norm Power: 274
VI: 1.22
Min Max Avg
Power: 0 739 224 watts
Heart Rate: 77 171 138 bpm
So I guess my Too fast + extra 800m(too fast) didn't hurt my Bike tonight... (sigh of relief)
Did usual EN WU but added standing PI in last 30 sec (~400+w) [with higher watt "work" coming I still like to do a few PI's to wake things up.]
12'@172w 90RPM 128hr (maxing @132) WU
4X4' Z5: 234 - 255 w/ self selected cadence
1) 239w HR140a/150mx CAD76 (Pwr jumped to high at start ~300)
2) 235w HR144a/149mx CAD 75
3) 233w HR145/154mx CAD 80
4) 244w HR 149a/160mx CAD 82 Short bump in pwr at end up to 288w
10' slow ramp up to Z3 (170-181w)
30' 179w Ave HR 140a/149mx CAD 82(self selected) 12' (HR 138ave-steady) then 90 (HR climbed to high 140's)...then 5' CAD72.5 (182w) HR dropped to 138....then remainder @ CAD82 hr 140
then 10 slow wind down with some high >100 spins
Total time: 1:42 TSS 130
Felt pretty good. Kept low end of interval power....only hit Z5 HR on last set when I pushed to > 240w....seemed like I could have done 4x250w but then unlikely would have done the Z3 stuff.
264, 265, 264, 263, 262. Target 262 @
http://connect.garmin.com/activity/456095622
Like William I went through a lot of liquid.
5X5 for me 1.09-1.11. 5'@.82 to finish up. 53' total .95 IF.
This workout was mentally tough for me more than physically today.
@ Matt....you are kickin it!!
Its apparent that the 4x5' @ Z5-110% made an impression. Tough workout and good to get 'em done!
Pick the statement that applies:
A) The Good news is that we don't have to them again until next Thursday ...
Maybe there should be another option - like:
C) Loved it. Can't wait for next Thursday
Start fast - Finish faster
+1. Even though I do better @ the long races, I think the more intense stuff is very useful for us OFs.
Overall 91' @ NP 223 (IF 0.91), HR avg 150 / max 180. http://connect.garmin.com/activity/457133758
15'(4') @z4 – NP 249, IF 1.018, HR 165 / 174, cad 94
15'(4') @z4 – NP 248, IF 1.014, HR 172 / 180, cad 94
5'(4') @z4 – NP 262, IF 1.071, HR 167 / 177, cad 85
-----------------
10'(2') @z3 – NP 224, IF 0.913, HR 156/165, cad 89
10' @z3 – NP 228, IF 0.931, HR 155/161, cad 90
2 X 15(4) @ .99 & .99
1 X 5(5) @ 1.03
35’ @ .85
Entire workout (249 watts):
Duration: 1:43:38
Work: 1547 kJ
TSS: 131.6 (intensity factor 0.875)
Norm Power: 267
VI: 1.07
Min Max Avg
Power: 0 542 249 watts
Heart Rate: 82 175 154 bpm
Cadence: 17 129 83 rpm
the Good: came off 4 days of awesome Utah skiing Sunday night.
The bad did a dialed back ride Tues and lighter still run Wed.
The ugly cranked up my new FTP 3 X 15 on Thurs made the first 2 and bombed the last like a ski run
Had to dial back to 85% and was still cooked the rest of the day- nasty headache and concrete legs.
Took till Sat to come back up to getting the prescription in. Hoping for a good Sunday run to finish off.
Some weeks you get the bear and other weeks the bear gets you I guess
Damn
Tired today as I stayed up late along with a couple extra beer. No one to blame but the guy in the mirror.
So my cheat for the day was 2X15 (5') 1X5 yes one extra minute between sets which worked out okay
.99; 1.01 and 1.02 for the 5' segment. 55' total at .92. No 85% work today.
97%, 100%, 100% ftp on the sets today. But Gordon, Jen and I did 5' breaks to keep the math simple as we were riding computrainers, not in trainer road.
Good work everyone!!
I had a rollercoaster week. Tuesday was really good. I did 2 x 15'(4') @ 260 w (.98 IF) and felt really good. Had to cut it short (no 3rd rep) to get to a meeting at work.
On Wednesday, I flew to Boston, arrived @ 7pm in time for business dinner, then flew back to Chicago on 6 am flight for a meeting on Thursday. By Thursday pm, I was beat. Tried to ride but had nothing. No way could I do 4x 5' @290 watts, so I just rode for an hour at 210W.
Today I did 60' spin class riding steady @ 210 watts. Then did 2 x 15' (4') @260 w. Then to make up for Thursday I did 1x5' @ 290W. I really struggled with this and had to get out of the saddle for most of it. Then another spin class for 55'@ 215w. I was beat. Total: 170' riding.
Sat - easy 5K run, then 1800 yards swim, then 16 mile shake out ride on the race bike.
Sun - 1:14:08 for a sprint duathlon, 1st M55. 1.57 mile run, 14.16 bike, and 3.14 run. Not spectacular but OK for a B race. I didn't realize until a week ago that I had signed up for a race the morning after the time change. Sucked bad getting up early this morning..and I forgot my Garmin 500. Low 50s with thin fog before the sun came up. I wore full finger bike gloves on the 1st run and a short sleeve shirt making for a pretty cool ride on the bike. When I got off the bike it took a half mile to feel my feet. That's nothing weather for you northerners, but it was a cool morning here.
@Paul, congratulations on the race! I would love it to be in the 50's right now!
Am catching up on posting, yesterday was crazy day got about 3 hours sleep as had to drop daughter at airport at 4am, came home go on trainer and would describe it as clawing through the 90 min ride, then went out and ran the 40 min as prescribed and then on to chores etc..and never had a chance to really look at the data so after a really tough week was pleasantly surprised that I basically executed the ride...
Overall 75' @ NP 220 (IF 0.896), HR avg 149 / max 165, avg cad 88. http://connect.garmin.com/activity/457858663
29'(1') @ABP – NP: 227 (IF 0.927), VI 1.00, HR 155/163, cad 90
29' @ABP – NP: 229 (IF 0.937), VI 1.00, HR 161/165, cad 91
Hope the weather is beginning to cooperate for the rest of you.
@ Paul...nice race. Congrats!
@ Matt...good stuff. You're coming back strong. I'm impressed by how much of the ride you stay in aero.
@Paul H Nice race!
Good Job everyone coming off the new Power -reset!
I got yesterday's ride done, not too hard:
15'@ 1.0
15'@ 1.02
5 ' @ 1.08-this last sprint made me believe my next FTP goal is attainable by the next test.
40 min run was with my chi running trainer who gave me a private and video'd-I still have a tendency to slightly heel plant, worse on my dominant right, a little worse when I pick up the pace. New focus-peg leg, imagine my knee is the end of my leg so i keep my feet completely relaxed throughout the stride.
25' WU
20' @ 103%
20' @ 103%
8' @ 104%
Total was 90' @ 87%
Still thinking about whether to get out and ski this afternoon instead of running. Might be the last weekend on snow, so probably will do that. Good luck all!