2014 Week #11 BIKE THREAD
Alright guys, here we go into week 11. If you're like me, you're somewhere between elated, excited, tired, happy, impatient, ready to go, ready to stay, ready for______ [insert your current state of mind]. I'm telling myself that's norma 
l, and there's really only one question to be answered:
https://www.youtube.com/watch?v=oSDhhZtRwFU
BOOM!!
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Riding M-Th this week (thank goodness for DST) because I have a 10-day trip that I won't be able to bike at all, run only. When I get back from that, it's back in the pool for the first time since IMMT in Aug 2013.
I felt fine in the warmup but when I started the z4 interval I just couldn't get any power production. Not sure what was going on. Maybe I hadn't eaten enough today. In any case it was bad so I toughed it out for 8' to make the ride a respectable 30' in total, then got on the treadmill and banged out a totally easy-feeling brick at 7:15 pace. Go figure.
Ride was 30' total @NP 203 (IF 0.830), HR avg 137 / max 161, avg cad 82
8' @ z4 was NP 239 (IF 0.975), HR avg 154 / max 161, avg cad 86
http://connect.garmin.com/activity/463148509
Brick was a steady effort 4.17 miles in 30:17, avg 7:17/mi, HR avg 164, max 173, avg cad 90 spm
http://connect.garmin.com/activity/463139451
Four days of life/work stress and poor nutrition caught up with me, but I managed to get through the workout. I just don't feel so good now
. Or maybe it was shoveling 8" of snow yesterday that did me in!!!
20' WU
1 x 20 @ 103%
2 x 12 @ 102%
From the looks/feel of it, I'm probably looking at another 5+% gain on the next test. Good luck all!
Ok, so that was hard. Up at 4:15 to get everything done and leave by 7:15 for my 30 mile morning commute. Memories of IM season and trying to fit in the two-a-days...that comes soon enough....I digress.
12' / 20' / 12' this morning including a 25 minute warm up, total of and hour and 18 minutes. Tried not to kill any interval. I usually like to ride/run with negative splits. I had some gas at the end to ramp up in the last 5 minutes...but not much...I was pretty wiped out. 0.98 IF across the board. Garmin said my VI was 1.0 across the board, but I think I have a setting off in the Garmin 510 since my NP was lower than the average in all cases by a few watts...I'll check that later. Time to pay more attention to the numbers...I want to be more like the power ninja's here when I grow up.
Today's numbers are here: http://tpks.ws/OBxU
Last week I got out of the schedule and that messed up the Friday rest day, which I felt on Saturday. Working this week to just take work one day at a time and (hopefully) not let work get in the way of the main set for each day.
Good start to the week today. Will run easy later with the wife before dinner.
Nice work Pat & Bill.
@ Kate...yep the snow shiveling will get you. SBR now stnds for shovel, bike, run.
@ Matt...I think the jet lag still has you. Don't worry, just sleep. you"ll be fine next time.
I haven't had time to post much in last 10 days d/t very busy @ work, but I'm getting things done. Since I'm on vacation this week and planned it as any ez week, I really hit it hard last week. Last Saturday I did 2 x 20' (4') @ 250 watts, then 6 x 8'(3') @ 260 watts. Total of 88' @ 250 watts or higher. Frankly, I surprised the hell out of myself on the 6 x 8'...only planned on doing 2 reps but felt ok so I just kept going for 4 more reps. I was totally spent at the end. On Sunday, my legs felt fine & I ran after we arrived in the Florida Keys. It was 84F & humid when I started the run late afternoon. I ran 11 miles in 118 mins. After 3 mile warm up @ 8:30 pace, I did 4 x 1 mile @ 7:12, 7:00, 7:01, and 7:02 pace with an EZ mile (plus 30 steps walking) in between each rep. The mile reps were @ my zone 4.5 pace. The heat & humidity made the last 2 reps hurt a lot, and I was completely drenched in sweat. Now taking it EZ. No running or biking yesterday or today...but got in 2 open water swims. Working on my tan & sleep. Already finished a spy novel. Will run tomorrow am and then snorkling tomorrow afternoon.
13.5’ @ 1.00
20.5’ @ .98
25’ @ .90
Entire workout (253 watts):
Duration: 1:34:25
Work: 1433 kJ
TSS: 125.7 (intensity factor 0.896)
Norm Power: 273
VI: 1.08
Min Max Avg
Power: 0 477 253 watts
Heart Rate: 81 170 152 bpm
Cadence: 10 124 84 rpm
Felt "normal" hard. first time in a while.....
EN WU w/ 12' @Z3 170w 126hr
10'Z4 @ 206w 142hr
15'Z4@ 208w 145hr
10'Z4@ 212w 145hr up to 158-last 2 min @220w
1:13time TSS 100 700kj
Then Brick run outside in the 30degree cold....but no wind!
Bike - 20 miles on the drainer w 3 x 1 min @ Z6, 5 x 2mins at 280 watts, 20 mins @ 200 watts, and the rest easy.
Run - 4 mile brick run with stop at 3 miles for skipping and bounding on grass
12 min warmup, then 10', 15', 10' @ 1.0, 1.02, 1.02. Frist time felt good above FTP with new numbers. Also hoping for another 5% bump next test Bill!
Bike workout on the books was 12/20/12 FTP. I ended up taking a 1 minute break in the 20 and doing some "hill" work in the last 12 to try not to trash my quads too bad for this weekend's work. It's funny how you actually don't generate that much more power (less maybe) standing up, unless you're really just killing it.
238 FTP: 245 (12) 245 (10) 240 (10) 237 (12)
http://connect.garmin.com/splits/463664793
Left it all @ work?
12’(4’) @ z4 – NP 211 / IF 1.01
10’(3’) @ z4 – NP 209 / IF 1.00
10’(3’) @ z4 – NP 213 / IF 1.02
6’(2’) @ z4 – NP 211 / IF 1.01
6’(2’) @ z4 – NP 227 / IF 1.09
5'(3') -- NP 240 / IF 1.15
5'(3') -- NP 240 / IF 1.15
5'(3') -- NP 240 / IF 1.15
5'(3') -- NP 242 / IF 1.15
5'(3') -- NP 241 / IF 1.15
The ride on Tuesday was good. The run yesterday at lunch was good also. But I saw the signs last night at dinner. Wiped out. Got through the evening with our 1-year-old granddaughter staying the night. She stays over regularly and always sleeps through the night but last night she decided to wake up twice through the night. Then I'm up at 4:15 to get in the 5 x 5/3's and start my day.
Workouts have been consistently good to very good. But could not muster the effort today on the intervals. By the second interval I was I very tired. I shrugged it off to building fatigue and got through the remainder of the second and 3 and 4 at about 100% FTP - there was just nothing left. That left me at 57 minutes in so I did a cool down and called it a ride.
For now I'm thinking its just building fatigue from this second half of the JoS. Going to take wife on a weekend trip for Spring Break so I should be able to rest/recover pretty well.
1.08. HR. 153
1.09. HR. 158
1.10 HR. 162
1.10. HR. 163
1.10. HR. 163
1. 214W/81rpm/ 212NP/143HR
2. 220W/82rpm/217NP/145HR
3. 221W/80rpm/219NP/147HR
4. 223W/79rpm/220NP/148HR
5. 223W/78rpm/220NP/148HR
I pulled the data up on Garmin Connect and saw an overall IF of .91(for entire 60 minutes), but when I looked for the IF per split it wasn't there. My overall TSS was 85.5 and Work was 589kj. Im still learning about what all this means, but can someone tell me based upon the data above if I'm approaching the VO2 days correctly? I feel like I'm working my butt off on the sets, but not sure if my cadence should be higher or I should push bigger gear, etc. Also, any tips on how I can get my IF (per split) to show up in the data fields would be great too. Thanks so much!
Do you know your FTP number? The one we tested to get? If your NP in the intervals above is about 10% higher than that number, then you are doing the wko correctly. So, roughly speaking, if your FTP is 197 +/- 4, you are in the right effort range.
Man those 5x5's just don't give you any place to hide. Phew. I managed to get within +/- 2 watts (NP) of my target of 308 watts but those last 2 were frightful. That being said, in an effort to reinforce a higher spin cadence I've been trying to do at least the first few in a gear I can barely hang onto.
1st - 107 rpm and 309W
2nd - 101 rpm and 306W
3rd - 97 rpm and 308W
4th - 90 rpm and 306W But needed a last minute ramp up with increased cadence
5th - 85 rpm and 307W also needed a late ramp up by increasing cadence
The high cadence crap will pay off in the long run, right? RIGHT?????
Good Questions about cadence.... anyone know ?
I've been doing higher during WU Z3 set then alternating between my Big &16 or 17 witch gives 74RPM or 86RPMs (in Z4 watts) my happy place seems right in between -lower than it used to be now 80 vs 86 in the past...(likely due to less cardio conditioning?)
Anyway I'm likely to try this for the Z5's today ...I predict likeing the lower cadence vs sending my HR up with 90+RPMs we'll see LOL.
Really surprised how this workout went. My legs felt completely dead during the run this morning. EZ pace was a struggle. In an attempt to fuel up for tonight’s ride I ate a larger than normal breakfast and made sure I was hydrated throughout the day. The leg fatigue was gone by the time I got on the bike and half way through the warmup I felt confident that I could hit all the intervals. And I did it! Stayed aero the entire time too which is the first time I’ve done that during the Thursday 110% intervals. I still felt really strong at the end of the ride too. This was a big confidence booster. After not being able to nail all the intervals on my last two rides and the way my legs felt this morning I was beginning to wonder if I drove myself into a deep dark hole. This weekend will probably answer that question more definitively but I think I’m good.
5X5(3) @ 1.1, 1.1, 1.1, 1.1, 1.12
20’ @ .87
Entire workout (240 watts):
Duration: 1:23:50
Work: 1208 kJ
TSS: 113.7 (intensity factor 0.905)
Norm Power: 276
VI: 1.15
Min Max Avg
Power: 0 429 240 watts
Heart Rate: 69 175 147 bpm
Cadence: 25 130 79 rpm
The 3' break really makes this workout deceptively hard.
1.09
1.07
1.08
1.07
Those numbers are based on TR, which seems to use NP instead of Average Power for the intervals. For a 5' internal, does this make sense to use for the calculation?
1.0 1.0 1.2 1.3 Added 15 min @ Z3
@Brett NP is correct for your FTP calculation. Not AP
@Matt Is there a specific place to look for the Coach P post you referenced?