That was the longest 55 miles I've done in years. Four of us rode out but one was out of his league (once-a-week rider I found out later) so we were laying back for most of the ride. Plus the storms went through yesterday with lots of rain so the roads were flooded in spots. But wait! 20+ MPH winds out of the north and we were riding pancake flat lands out east of Little Rock. When you were in the open farm fields it was brutal. I read Joe Friel's blog yesterday about having a wreck when a wind gust hit him. Right after that he parked the Zipp 404's and purchased some 101's for windy days. What am I out there riding today??? HED 60mm Jet's. Riding to the north into the wind was bad (doing over 200 watts in my little ring going 12 mph while aero...hahaha). But riding back west with the wind hitting me crossways was scary.
Don't think I got any organized intervals in but I managed to rack up 196 TSS. http://tpks.ws/ULMl
But the run after was a lot of fun!!! 5 @ 8:54 felt sooo good after that ride.http://tpks.ws/11ii
@ Pat...riding in the wind like that is always a tough day. but now you know you can handle it if you encounter wind like that in a race. think of it as a confidence builder for tough conditions.
@ Paul...way to get it done. some times I do the same thing. I have to break up the longer interval in to more shorter ones with some extra rest. I try to make sure I get the total Z4 time in per the plan, but the extra rest helps me get thru it.
@ Kate... good work.
I did a I hour spin class as worm up. then switched to a Lemond trainer where I can program the desired watts and the bike holds the resistance @ that watt level regardless of how fast you pedal. So I did 1 x 10' @ 250w, rest 3'. Then 1 x 20' (4') @ 250 W, then 1 x 10' @ 250W. Damn near puked on the last interval. That's what I get for taking it easy for 10 days while on vacation. I thought i'd feel better (sort of a mini taper), but I didn't. Then back for another spin class where I just stayed in aero and Z2 HR for the entire time. Total ride 175', estimating 55 miles.
I watched U-571 on the bike today. Great movie for a bike workout and the subsequent treadmill brick run. Actually it was so good I didn't spend any time in the aerobars…just sat up and watched. As a result my power was pretty good relative to the last week's workouts and actually the intervals didn't feel too hard at all. Reflecting on my efforts a bit it's interesting that my power seems around 10 watts lower this year than last and my effort level is and fatigue is a lot lower too. I'm just not killing these workouts like last year. Between the family and work obligations it's just a different ballgame these days. I'll be interested to see how it translates onto the race course.
Well, the drooling and crying is over for the day. Because of the rain currently clobbering us today and tonight and tomorrow and I don't wanna think about it, I went out to get the run in before it got started. Very much regretted it but I had no other option since I wasn't about to get up at 5AM to ride and run before the storm. Since some jack-asses better left unnamed convinced me to sign up for A-Z this May I have been making sure almost every road run involves running hills regardless of the intended target zones.
The Saturday bike workouts SUCK after a one hour run. I got it done, mostly. I don't know how to approach these long intervals with confidence. I just try to get through them a song or even a minute at a time. I was ready to bail within the first 3 minutes and while I know I didn't stop the whole time was miserable. I really wish I could figure out a way to not be miserable when I'm working that hard. Anyway, don't mind me, I am just wiped out and not recovered yet. I should take Al's advice and dial it back.
I'm feeling intimidated because now I have been instructed to swap out the OS at week 12 and switch to a GF plan ending on May 18th (A-Z zero hour). I haven't tapered or anything for retesting but that will come next weekend with a 10K race. I suppose I can bike test on Thursday but I don't have high hopes for reaching that 4W/Kg mark. Perhaps that is just the exhaustion talking but I do know that I am at least solidly at the 3.75W/kg level. I'm at my race weight (164 or so) and whenever I get below it I have really intense cravings to binge on junk food. Therefore, going below it just isn't a good idea because of how I feel in the days after the binge.
I'll still be watching these threads. Keep it up everyone. Train smart and trust the work. That's what I'm trying to do. No March Hero, July Zero stuff. I hope.
@ Peter, great work in the OS, we'll be watching you too!
@ Matt, you say you're not killing the workouts like last year but 1.5%, 2.7% & 4.8% over your FTP for those intervals is killing it in my books and you crushed those 5 X 5's earlier in the week.
@ Bruce, 3 hours on the bike not going anywhere is tough!
Great work with all the cycling this weekend. Getting so close to the end of OS! Rode the bike today rather than yesterday. Scaled the ride back due to running a 15k yesterday as my end of OS VDOT test, my calfs being sore, and the fact that any time I’ve done this type of switch in the past I’ve never been able to complete the Saturday bike ride as planned. I opened up a 90’ free ride on trainer road and wrote my own workout on the whiteboard in my pain cave as 2 X 10’(4’) @ Z4, 2 X 5’(2’) Z4, remainder Z3. The workout was still plenty tough enough but I got it done. Like Paul said earlier in this thread, that visual in Trainer Road really helps me out and it was a challenge today making sure I hit my power numbers. 2 X 10’(4’) @ 1.02, 1.01 2 X 5’(2’) @ 1.0, 1.02 30’ @ .86 Entire workout (243 watts): Duration: 1:36:25 (1:36:30) Work: 1406 kJ TSS: 123 (intensity factor 0.877) Norm Power: 268 VI: 1.1 Min Max Avg Power: 0 536 243 watts Heart Rate: 71 169 147 bpm Cadence: 7 180 80 rpm
I got behind on reading posts and posting. Good work everyone! Sounds like fatigue is mounting for many. And good luck to those exiting the JOS this week. I am supposed to exit as well and enter plan for an oly end of May. But i don't really care about it. I will be writing into macro forum, as based on week 12 video, I would rather finish JOS and go into 6 week bike focus. My only goal is a faster IMAZ in November, and I'm not sure my FTP will back to where it was end of JOS 2012 (but clsoe)
Thursday went pretty well, with steady build: 4x5': 1.09, 1.1, 1.1 , 1.13 No HR data as I had the wrong strap on (my cycleops quit working despite battery change, but happily I found out garmin HR strap pairs with everything so no more changing in races)
Saturday bike took it all out of me but got it done: 2x 20' at .99, 1.1, HR 165; then 25' at .85, 100% aero, HR 154. I was spent-did the 50 min bric but could only muster a z1-2 pace-my calves were hurting!
I did get through episodes 2 and 3 of True Detective. Love these one season shows I can catch up on quickly.
Got to do a indoor 14 mile time trial at my LBS yesterday and I figured that could be my 2x20. Um, ow. 44:46 avg 98% ftp getting stronger each 5 mile lap (according to the garmin head set up) Ended right at 100%. I don't think I've ever ridden that long in my FTP zone! It was really fun to "ride" with 2013 USAT male athlete of the year Dan Stubleski (who just joined my local team) and our team pro battle it out for first. Scary fast!
I managed to extend the ride to 2 hours on the computrainer as it was the last heat of the day for my ride. Perfect! Then I hopped on the treadmill and got that 50' tempo brick done. Surprised myself after working so hard on the bike.
EN WU w/ 12' @ 175w then 2X 20' Z# ~175w and then "Spinnervals Aerobic Engine Builder" 2+ hrs added 10X2'(30")+(2)5X4'(1') @ 65-70 RPM @ 180's Watts (SLT above EN Z3)(2)Then 10X2'(30")+(2)5X4'(1')@95+RPM @ 165-175Watts with Last 2 intervals 1min up to >300w.
A screen shot likely would be better.....
56miles 3:09Time HR 130s -140 for Z4, HR 120s Z3 @ low cadence/HR 130's @ cadence in 90's
TSS 234 1735KJ
realy didn't like those high cadence intervals....RPE seemed higher than Z3...required lots of focous to keep power.
@ Paul That totally sounds like one of my hacks....when the SS just isn't hapnin.....and to finish with a few "angry and hard" intervals. Good job Besides I can rationalize that my next IM distance race is lots of power on-off rollers vs the SS of IMAZ.
Comments
That was the longest 55 miles I've done in years. Four of us rode out but one was out of his league (once-a-week rider I found out later) so we were laying back for most of the ride. Plus the storms went through yesterday with lots of rain so the roads were flooded in spots. But wait! 20+ MPH winds out of the north and we were riding pancake flat lands out east of Little Rock. When you were in the open farm fields it was brutal. I read Joe Friel's blog yesterday about having a wreck when a wind gust hit him. Right after that he parked the Zipp 404's and purchased some 101's for windy days. What am I out there riding today??? HED 60mm Jet's. Riding to the north into the wind was bad (doing over 200 watts in my little ring going 12 mph while aero...hahaha). But riding back west with the wind hitting me crossways was scary.
Don't think I got any organized intervals in but I managed to rack up 196 TSS. http://tpks.ws/ULMl
But the run after was a lot of fun!!! 5 @ 8:54 felt sooo good after that ride.http://tpks.ws/11ii
Hope everyone is enjoying their Saturday!
@ Pat...riding in the wind like that is always a tough day. but now you know you can handle it if you encounter wind like that in a race. think of it as a confidence builder for tough conditions.
@ Paul...way to get it done. some times I do the same thing. I have to break up the longer interval in to more shorter ones with some extra rest. I try to make sure I get the total Z4 time in per the plan, but the extra rest helps me get thru it.
@ Kate... good work.
I did a I hour spin class as worm up. then switched to a Lemond trainer where I can program the desired watts and the bike holds the resistance @ that watt level regardless of how fast you pedal. So I did 1 x 10' @ 250w, rest 3'. Then 1 x 20' (4') @ 250 W, then 1 x 10' @ 250W. Damn near puked on the last interval. That's what I get for taking it easy for 10 days while on vacation. I thought i'd feel better (sort of a mini taper), but I didn't. Then back for another spin class where I just stayed in aero and Z2 HR for the entire time. Total ride 175', estimating 55 miles.
Overall 90' @ NP 229 (IF 0.933), HR avg 146 / max 172. http://connect.garmin.com/activity/469687870
20'(4') @z4 – NP 249, IF 1.015, HR 154 / 165, cad 86
20'(4') @z4 – NP 252, IF 1.027, HR 163 / 171, cad 86
10'(3') @z4 – NP 257, IF 1.048, HR 166 / 172, cad 87
---------------------------------
7' @z3 – NP 224, IF 0.915, HR 157 / 162, cad 92
Very nice brick at a steady effort 4.17 miles in 30:21, avg 7:16/mi, HR avg 155, max 167, avg cad 180 spm
http://connect.garmin.com/activity/469688226
Second 5x5' wko this week, "resting" for 20+ mi long run tomorrow (hopefully, if the weather cooperates.)
Totals: TSS 83.6, IF 0.92; 5 x 5' (3') @ 110%: 1.1, 1.1, 1.11, 1.12, 1.1
Well, the drooling and crying is over for the day. Because of the rain currently clobbering us today and tonight and tomorrow and I don't wanna think about it, I went out to get the run in before it got started. Very much regretted it but I had no other option since I wasn't about to get up at 5AM to ride and run before the storm. Since some jack-asses better left unnamed convinced me to sign up for A-Z this May I have been making sure almost every road run involves running hills regardless of the intended target zones.
The Saturday bike workouts SUCK after a one hour run. I got it done, mostly. I don't know how to approach these long intervals with confidence. I just try to get through them a song or even a minute at a time. I was ready to bail within the first 3 minutes and while I know I didn't stop the whole time was miserable. I really wish I could figure out a way to not be miserable when I'm working that hard. Anyway, don't mind me, I am just wiped out and not recovered yet. I should take Al's advice and dial it back.
I'm feeling intimidated because now I have been instructed to swap out the OS at week 12 and switch to a GF plan ending on May 18th (A-Z zero hour). I haven't tapered or anything for retesting but that will come next weekend with a 10K race. I suppose I can bike test on Thursday but I don't have high hopes for reaching that 4W/Kg mark. Perhaps that is just the exhaustion talking but I do know that I am at least solidly at the 3.75W/kg level. I'm at my race weight (164 or so) and whenever I get below it I have really intense cravings to binge on junk food. Therefore, going below it just isn't a good idea because of how I feel in the days after the binge.
I'll still be watching these threads. Keep it up everyone. Train smart and trust the work. That's what I'm trying to do. No March Hero, July Zero stuff. I hope.
Hmmm … sounds like you are getting in shape, both mentally and physically, for Am Zof.
@ Matt, you say you're not killing the workouts like last year but 1.5%, 2.7% & 4.8% over your FTP for those intervals is killing it in my books and you crushed those 5 X 5's earlier in the week.
@ Bruce, 3 hours on the bike not going anywhere is tough!
Great work with all the cycling this weekend. Getting so close to the end of OS! Rode the bike today rather than yesterday. Scaled the ride back due to running a 15k yesterday as my end of OS VDOT test, my calfs being sore, and the fact that any time I’ve done this type of switch in the past I’ve never been able to complete the Saturday bike ride as planned. I opened up a 90’ free ride on trainer road and wrote my own workout on the whiteboard in my pain cave as 2 X 10’(4’) @ Z4, 2 X 5’(2’) Z4, remainder Z3. The workout was still plenty tough enough but I got it done. Like Paul said earlier in this thread, that visual in Trainer Road really helps me out and it was a challenge today making sure I hit my power numbers.
2 X 10’(4’) @ 1.02, 1.01
2 X 5’(2’) @ 1.0, 1.02
30’ @ .86
Entire workout (243 watts):
Duration: 1:36:25 (1:36:30)
Work: 1406 kJ
TSS: 123 (intensity factor 0.877)
Norm Power: 268
VI: 1.1
Min Max Avg
Power: 0 536 243 watts
Heart Rate: 71 169 147 bpm
Cadence: 7 180 80 rpm
Thursday went pretty well, with steady build: 4x5':
1.09, 1.1, 1.1 , 1.13
No HR data as I had the wrong strap on (my cycleops quit working despite battery change, but happily I found out garmin HR strap pairs with everything so no more changing in races)
Saturday bike took it all out of me but got it done: 2x 20' at .99, 1.1, HR 165; then 25' at .85, 100% aero, HR 154.
I was spent-did the 50 min bric but could only muster a z1-2 pace-my calves were hurting!
I did get through episodes 2 and 3 of True Detective. Love these one season shows I can catch up on quickly.
I managed to extend the ride to 2 hours on the computrainer as it was the last heat of the day for my ride. Perfect! Then I hopped on the treadmill and got that 50' tempo brick done. Surprised myself after working so hard on the bike.
Bike work SUN ....
EN WU w/ 12' @ 175w then 2X 20' Z# ~175w and then "Spinnervals Aerobic Engine Builder" 2+ hrs added 10X2'(30")+(2)5X4'(1') @ 65-70 RPM @ 180's Watts (SLT above EN Z3)(2)Then 10X2'(30")+(2)5X4'(1')@95+RPM @ 165-175Watts with Last 2 intervals 1min up to >300w.
A screen shot likely would be better.....
56miles 3:09Time HR 130s -140 for Z4, HR 120s Z3 @ low cadence/HR 130's @ cadence in 90's
TSS 234 1735KJ
realy didn't like those high cadence intervals....RPE seemed higher than Z3...required lots of focous to keep power.