Had a great ride outside ride this morning, temperature perfect (60 degrees overcast and light wind), hit intervals and overachieved a bit for entire wko as got caught up chasing and catching a couple of riders...
Still riding indoors … had a rough few days at work and decided to roll back over for an hour when the alarm went off. Good call, I nailed the woo, even the end of the second set was getting tough!
I delayed starting today's workout - some purposeful procrastination - as my legs felt a little dead from Thursday's 4x5' VO2 wko. The delay allowed a little more recovery time but as important was that reading some posts on the Dashboard recharged the Mojo - I then went down to the pain cave and hit the numbers on the 2x18''s. I call this a hidden value of being a member of EN.
These workouts are getting harder to achieve. I mean, I get up and look at the profile I gotta tackle in Trainer Road and I get a little heartburn. Somehow I got this morning's workout done and then added on another 30 minutes of free ride stuff before heading out on the run. Lots of the local club folks rode outside but I figured my time was better spent 'haulin' ass' for 20 minutes at a time instead of waiting for people or traffic signals. Ouch. I still think it's better. I would have been doing a super high VI ride aternating between steady riding, extreme intervals and then lots of 5 mph or just plain stopping to regroup. Running outside was good though.
I am riding indoors as i feel one hits better #s on the drainer, plus i have 2 seasons left of breaking bad! The roads here are a mess too, so i'd like to not have to focus on that as well. Missed the thursday bike due to scheduling looked at saturday's but attacked and felt great, did the FTP intervals (2x20, 1x8) at 97-99IF and added on a bunch of Z3 work (20 - 10 - 5) with 5 between them to extend ride time to 2:15, did same thing last week where i went 2:00
trying to work hard this next week as i will be flipping to HIM program on the 24th to prep for the American Zofingen
Legs sore from yesterdays long run....but wanted to get a decent Bike in.....
Decided to do "Spinervals 30.0 Muscular Endurance Plus" which I suppose is easier to show than describe.... Did all intervals at my Z3 Power (doesn't correlate with EN Hr Zones) 170-181w ...one set was in the 150-170 range due to the high >110 cadence, but otherwise held them all well. The intervals are Steady power/HR but every minute or so you change gears. Cadence from 65-110 keeps it challenging and I think a bit closer to rod conditions as my A race is full of roles and a few steep climbs-so I'll be shifting alt to keep power steady.
Time 2:50 TSS:199 WU with 3' standing then quick spins to calibrate trainer and then 3X 30" PIs for WU (no 12' Z3) Big kick last 3min >350w
I had a busy weekend. Yesterday’s ride got cut short due to visiting family. Probably a good thing because lack of sleep and poor nutrition leading up to the ride made the rpe a lot harder than the numbers. I only got the 2X20(4) in @ 1 & .99
Central Florida Gran Fondo this morning. Chose the middle ride which was 61.5 miles with 2859 feet total climbing and 2 x 3 mile timed sections (wearing a timing chip). The first 15 miles went out fast even though it wasn't a start to finish race ... only the timed sections counted. I could really feel the hill work I did in Clermont on Friday and this was Dade City - the other hilly central Florida biking paradise. We hit the first segment at 17 miles and I threw down all I had and whipped a bunch of folks who passed me up a long climb as I punched it at the top and passed them at high speed I held through the finish. But the next one was hell and I broke on one of the climbs but was able to get back into it. Both timed segments were done by 32 miles so I was just getting extra miles in when at 49 miles I came across a 4.9 mile timed segment. I thought maybe the 2nd one I had done was only for the shorter 40 mile route so I punched it with all I had left only to find out at the end that that particular timing was only for folks in the 100 miler. Anyway, I had an excellent bike work out (longest ride this year) and then ran 3 miles in the hills before heading back to Tampa. Moving to Get Faster plan week 5 tomorrow.
Well after getting back from Japan I slept 9 hours then woke up and hit the bike this morning to complete Saturday's workout. I was a bit worried about 2x20'+8' but I hammered it out with increasing power in each interval. It felt pretty good actually. Due to travel I have to do the Tuesday workout of 12/20/12 tomorrow so I'll see how I handle back-to-back hard days esp after so much time off the bike.
@Scott-I am with you! I live in Scottsdale where we can ride outside year round but I don't feel like I get the work done during OS on those types of rides. Plus, during the week, its dark and too much t traffic, too many lights
@Paul-sounds like a great race! We have one here in the fall I should look into
@Scott-I have all of Breaking Bad to look forward to next after I finish season 2 House of Cards
I only had time sat am for 75 min and no bric-had to work and got home at 10 pm: new FTP still feels tough and not even back to where I was at end of 2013 JOS: 2x18 @1.0, 1.01, then 10 min at .87
Got to ride again in our LBS computrainer lab with friends, but today it was on the MT. Tremblant course. YIKES! What an eyeopener!!! Add in I felt like crap and I wasn't too hopeful of a good day. Missed the first 18' ftp zone by quite a bit, but was 98% for the second. I have to be honest though...had I not been with my peeps, I doubt I'd have slung my leg over the saddle and even started. I managed to get in a full 2 hours and that was my longest ride of the OS yet. I cut the brick run short to 20' and had to dial that back as well. The zone 3, then zone 2 stuff is practically impossible for me to execute as a brick run. Anyone else having that problem????
Trish - how many were in the lab? What did they charge? How do folks arrange the use? How do they advertise? We have an LBS with a computrainer lab and 8 stations and it has been sitting empty for a year?
Paul, is it Outspoken Bicycles? I have a friend who now lives in Clearwater that works there!
Well, when I started riding there in late 2009 I had no idea what a computrainer was or what riding with power meant. At the time, there was a coach in house that bundled group tri coaching, ride time in the lab, swim training and group runs. It cost about $250 a month, which was a lot less than I'd been paying for 4 hour sessions a month with a personal trainer at my local fitness club. It was even cheaper if you paid in advance for the whole year (pay for 9 months, get 12). I met the coach and his athletes (now my friends and training partners!) while volunteering for IMFL. Otherwise, I might not ever have found out about the lab.
Fast forward to now...there are no coach's affiliated with the shop, many people know about riding with power, have their own computrainers or use trainer road. The lab is not as busy as it used to be when there were no other locations in Metro Detroit to ride CT's (now there are at least three that I know of). The LBS is still one of the best tri shops in the area, but there are several LBS's and running stores that also dabble in tri, and a brand new tri only shop here. Tough times. They advertise through their data base, through our tri, mtn and cross teams, and to other local tri clubs and athletes. I think the going rate on the weekdays is $15 for 1.5 hours of riding, and $24 for a 3 hour ride/brick on Saturday. When the services were bundled, the lab was cranking....it was a really cost effective way to train. Times have changed quite a bit in five years here. I can say there is nothing like suffering with your friends. I love doing EN workouts with my peeps. I do them alone, but enjoy the work so much more with my friends. But I am a serial hugger, so theres that.
Trish - yes it is Outspokin, but it isn't the Clearwater store, it's the new one in Tampa. It is an outstanding facility with a Retul MUVE and the Computrainer Lab in separate side rooms. But I have NEVER seen anyone use it. Their advertising is piss poor!
My girlfriend works in the Tampa location. She is a run coach for Run Tampa and I think she organizes a brick workout there one morning a week. Her name is Lisa. She is teeny tiny in stature, but with a VERY big personality! She would be able to tell you if there are any regular classes/ workouts there. If you are in the shop and she's there please tell her Mama Hen Trish says hello!
I may have met her, but I know the manager and I also know there are NO regular computtrainer classes. If I run into her, I will try to remember the Mother Hen thing.
Little behind on this weeks bike wkos. Ended up doing Tuesday's 10(4) 15(4) 10(4) yesterday .95, .97, .98 chased that down with today's 4 x 5(3)...wasn't sure how the legs were going to feel, but hit all 4 at 1.11
Comments
Had a great ride outside ride this morning, temperature perfect (60 degrees overcast and light wind), hit intervals and overachieved a bit for entire wko as got caught up chasing and catching a couple of riders...
Duration: 1:25:03 (1:33:22), Work: 1028 kJ, TSS: 140.5 (intensity factor 1.001), Norm Power: 240, VI: 1.19, Pw:HR: 3.48%, Pa:HR: 3.1%, Distance: 22.905 mi, Elevation Gain: 745 ft, Elevation Loss: 757 ft, Grade: -0.0 % (-8 ft)
These workouts are getting harder to achieve. I mean, I get up and look at the profile I gotta tackle in Trainer Road and I get a little heartburn. Somehow I got this morning's workout done and then added on another 30 minutes of free ride stuff before heading out on the run. Lots of the local club folks rode outside but I figured my time was better spent 'haulin' ass' for 20 minutes at a time instead of waiting for people or traffic signals. Ouch. I still think it's better. I would have been doing a super high VI ride aternating between steady riding, extreme intervals and then lots of 5 mph or just plain stopping to regroup. Running outside was good though.
Missed the thursday bike due to scheduling
looked at saturday's but attacked and felt great, did the FTP intervals (2x20, 1x8) at 97-99IF and added on a bunch of Z3 work (20 - 10 - 5) with 5 between them to extend ride time to 2:15, did same thing last week where i went 2:00
trying to work hard this next week as i will be flipping to HIM program on the 24th to prep for the American Zofingen
Legs sore from yesterdays long run....but wanted to get a decent Bike in.....
Decided to do "Spinervals 30.0 Muscular Endurance Plus" which I suppose is easier to show than describe.... Did all intervals at my Z3 Power (doesn't correlate with EN Hr Zones) 170-181w ...one set was in the 150-170 range due to the high >110 cadence, but otherwise held them all well. The intervals are Steady power/HR but every minute or so you change gears. Cadence from 65-110 keeps it challenging and I think a bit closer to rod conditions as my A race is full of roles and a few steep climbs-so I'll be shifting alt to keep power steady.
Time 2:50 TSS:199 WU with 3' standing then quick spins to calibrate trainer and then 3X 30" PIs for WU (no 12' Z3) Big kick last 3min >350w
Entire workout (248 watts):
Duration: 1:09:26 (1:10:06)
Work: 1034 kJ
TSS: 93.9 (intensity factor 0.904)
Norm Power: 276
VI: 1.11
Min Max Avg
Power: 0 526 248 watts
Heart Rate: 85 171 151 bpm
Cadence: 12 130 82 rpm
Overall 90' @ NP 230 (IF 0.94), HR avg 157 / max 182. http://connect.garmin.com/activity/462062296
20'(4') @z4 – NP 250, IF 1.02, HR 167 / 176, cad 94
20'(4') @z4 – NP 252, IF 1.03, HR 173 / 182, cad 95
8'(2') @z4 – NP 262, IF 1.07, HR 173 / 181, cad 85
-----------------
10' @z3 – NP 230, IF 0.94, HR 167/171, cad 91
@Paul-sounds like a great race! We have one here in the fall I should look into
@Matt-welcome back! Great job!
@Scott-I have all of Breaking Bad to look forward to next after I finish season 2 House of Cards
I only had time sat am for 75 min and no bric-had to work and got home at 10 pm: new FTP still feels tough and not even back to where I was at end of 2013 JOS:
2x18 @1.0, 1.01, then 10 min at .87
Well, when I started riding there in late 2009 I had no idea what a computrainer was or what riding with power meant. At the time, there was a coach in house that bundled group tri coaching, ride time in the lab, swim training and group runs. It cost about $250 a month, which was a lot less than I'd been paying for 4 hour sessions a month with a personal trainer at my local fitness club. It was even cheaper if you paid in advance for the whole year (pay for 9 months, get 12). I met the coach and his athletes (now my friends and training partners!) while volunteering for IMFL. Otherwise, I might not ever have found out about the lab.
Fast forward to now...there are no coach's affiliated with the shop, many people know about riding with power, have their own computrainers or use trainer road. The lab is not as busy as it used to be when there were no other locations in Metro Detroit to ride CT's (now there are at least three that I know of). The LBS is still one of the best tri shops in the area, but there are several LBS's and running stores that also dabble in tri, and a brand new tri only shop here. Tough times. They advertise through their data base, through our tri, mtn and cross teams, and to other local tri clubs and athletes. I think the going rate on the weekdays is $15 for 1.5 hours of riding, and $24 for a 3 hour ride/brick on Saturday. When the services were bundled, the lab was cranking....it was a really cost effective way to train. Times have changed quite a bit in five years here. I can say there is nothing like suffering with your friends. I love doing EN workouts with my peeps. I do them alone, but enjoy the work so much more with my friends. But I am a serial hugger, so theres that.
Little behind on this weeks bike wkos. Ended up doing Tuesday's 10(4) 15(4) 10(4) yesterday .95, .97, .98 chased that down with today's 4 x 5(3)...wasn't sure how the legs were going to feel, but hit all 4 at 1.11
Hello Friday!