Well, I knew that this week was going to be tough. My new job has ended up being very very busy this week, which means not getting home until 8pm. I was able to come home on Thur for 1.5 hours, so I decided that I would do the warm up and work portion of the bike ride (totally missed the run that was scheduled). Anyway, I have the bike in the office, out of the reach of my husband, or so I thought. I usually keep the bike on the trainer and just take the pressure off the wheel, but Steve likes to undo the clamp that secures the bike wheel to the trainer. I think you know where this is going. So I fill up my bike tire, fill water bottle, upload the ride on TR and get started, thinking I will be able to get the ride done, eat and shower and get back to work. So, my head phones are on and the techno tunes are booming and before I know it I, along with the bike I am on the floor. Yup, hubby undid my clamp and I did not see that before I got on. Banged up my knee, but other than that I was good. I was focused, so I put the bike back on and ripped off my VO2 intervals like a pro. Tomorrow we are doing a half marathon in the hills of the Gatineau, so I will be modifying tomorrow workout - already a rebel. Hope the run does not take to much out of me so I can get the Sunday workout done as it is assigned.
Yesterdays bike done today. I have to say I'd forgotten just how much work is done in the OS. 6 vo2's done, all of them hit my goals, and then hung on for dear life for my sweet spot interval. Needless to say, with having done yesterdays workout today, tomorrows bike will be "fun" with only 15 hours rest between workouts. It does feel good to mark off another completed workout, and cant wait to see where I am at the end of the OS.
6x2 @ VO2 is HARD!!! Had to cut the last 2 short and add a shortened 7th to get to the 12 minutes, but got'em done. Did the additional 15min @ Z3. NExt week i will for sure go out a bit easier to keep the effort more balanced. I forgot just how painful these are and we're only in week 1! Nice job everyone!
A bit behind the 8 ball this week due to sick kid in hospital through Wed. Did bike test on Thur and finished a bit above where I finished last years Jan OS. FTP 310 3.2 W/kg 46 yrs old 76" tall 212.8 lb Looking forward to keeping the pounds off through the holiday food blitz, while making some gains in bike/run! Gotta crank out the run test today and get to work.
Happy Saturday all! I got up kinda early this morning and did the run and then the bike set. The meat of it (2x8) I was at 1.02 and 1.04. They didn't feel great, but not as brutal as some first set after bike test new zones feel. Again, I wonder if I just didn't have my A game for the test. I will monitor through the next couple of weeks as fatigue starts to build a bit more and if it seems off still I will likely re-test or up my targets a bit. Either way, I am starting to deal with my "I freaking hate this trainer!" vibe a lot better. I knocked out the 2x15 Z3 work as well, a bit over target as well. Considering it was coming off the run, I was happy with it. Go get 'em gang!
@Ed, monster FTP! I hope for a quick recovery for your child.
Saturday bike workout done. when I saw the 2 X 8' on the agenda I figured piece of cake, wrong. Got it done though. Added on 30' of Z3 work and nailed that as well. http://www.strava.com/activities/214264531
Did the work outs today as a brick. After those VO2 sets yesterday (flipped Thursday and Friday), the 2X8' 95-100% felt "easy". Great to be doing all these workouts "together"!
Good Morning! It actually felt good to get up and back into the groove of targeted workouts! Hit the numbers 2x8 min @ 1.01.,1.02 and 2 x 12 min @ .87,.86 and now ready to get into report cards - yeeha!
The bike was tough today. Had a hard time focusing. Had a personal tragedy 2 days ago. Kept thinking about her and her dad.
Got it done. New experience. If I kept me cadence up where it should be, my heart rate fell off. The next bigger gear was to slow and spiked my heart rate way high. I guess room to improve.
Bricked the run. It has stopped raining by the time the bike was done.
@ Brenda-Hope you have a great time! I love racing with my hubs. It's always good for a story or two.
My week is all messed up. I seem to be having trouble fitting in 3 bike workouts, I even had thoughts of getting in 4 but at this point I'm going to be back to back Sat/Sun to get three in. Any way 6X1.5 @ 1.19-1.22.
Good work everyone. It's inspiring to read your posts.
Today is my birthday and the weather gods were smiling on me so I took my road bike out and headed to the Main Street Cookie company in Rainier, WA to pick up cookies for dessert tonight. A workout broke out during the ride. I hit the Z4 intervals with a 1.01, VI 1.00, 1.02, VI 1.00 and then the Z3 intervals at .85 for both with a VI of 1.00 and 1.02. The ride was 1:50 and 31+ miles long. After the intervals I turned it into a recovery ride and enjoyed the fall day. I didn't do the run because of the longer bike and the fact that I'm going to do a 90 minute run tomorrow.
The legs, especially the quads, are still feeling the effects of the testing and Vo2 efforts earlier in the week. Feels like NOS.
@ Gonzalo, Mt. Rainier is about 30 miles from us as the crow flies but about 50 by road. We can see it from the end of our street, so yeah, it's pretty close. How was the climb. I always had that in the back of my mind but never enough to do something about it. Perhaps it's because I always hear about the trips that go bad since it is my backyard.
I did manage to get the bike in yesterday but not till late afternoon and had no time for the run.
Because I have dug a bottomless pit of fatigue more than once in the OS I will be trying to consistantly hit just below Max targets on the bike. Yesterdays numbers were spot-on.
2x8' (2) @ 0.984, 0.988 2x15 (2) @ 0.836, 0.834
Total ride 1:10 @ 0.82
Nice work everyone, just be careful of these feeling too easy..... it will sneak up on you.
Still catching up so I did Thu VO2max intervals early today. 6x2' targeting the 279W from the test earlier this week The results were (based on Avg Power for each 2min Interval) : Int#1: 292 (1.26) Int#2: 291 (1.25) Int#3: 280 (1.21) Int#4: 286 (1.23) Int#5: 286 (1.23) Int#6: 284 (1.22) Added 20min targeting at 0.83xFTP (191W) to complete 1:03hrs of work including WU/CD
@Mark : the climb was a great experience. Did the 5 day climb (Ingraham/Dissap.Cleaver) with the folks of RMI based in Ashford and service/guides they provide were excellent. This was a hard year with several fatalities but in more complex routes. My team started with 9 people but only 6 made it to summit. Team day before us could not summit due to poor weather (ours was tough but doable). Fitness not an issue with all we do for races, but altitude can affect anyone. Highly recommend this to anyone who can take the time/afford it (climb was $1,300 + equipment that you can rent or buy)
I took the disc wheel covers off my powertap training wheel yesterday, swapped the tire and moved the wheel to my road bike. The trip bike got hung up on the garage wall until l next spring.
I am aiming to avoid the trainer as much as possible this OS. A little bit of Pacific NW rain won't stop me. My road bike has fenders and they got good use yesterday. It was very wet. Still had a good ride. Last week I treated myself to a new bike top, bib shorts and rain jacket. It amazed me how my road bike (Specialized Roubaix) is so smooth compared to my tri bike. But the saddle was uncomfortable. I ordered a Cobb Plus 2 as I have heard good thing about them. I may need to get a bike fit too, but will wait until I get the new seat on.
@Jacklyn - sorry about the personal tragedy. Hard to keep focus when life "tugs" at you during a workout.
@Steve - about digging a hole. Some lessons I have to learn more than once...
So, following yesterday's stellar run where I kept in HR, but went faster than my pace, I put in a strong bike workout.
2 X 8" @ Z4: IF = 1.02, 1.04, then 2 X 15' @Z3: IF = .89, .88.
Then, went out for the brick run. Supposed to be 40" @ Z2/3 and was a total Z1 instead. Ok - this is how I normally did the hole by week 6.
So, dial back on the bike and run and do what I am supposed to be doing then raise the bar after the next test. RnP both said the same thing on the week #2 podcasts.
Unfortunately no bike or run workouts this weekend. Started Fri morning with a tickle in my throughs and by Friday night I was in a pretty sorry state. Been on DayQuil and NyQuil the whole weekend. Feel better now and will pick up the workouts on Tuesday.
@ Steve- I found that rabbit hole last year. I'm not going to be fooled by our sneaky coaches into thinking that it's going to be easy! I know it's the first week and we are all excited to push. I'm raining it in to barely make the intervals so as not to cook myself and over achieve. Remember the idiom guys " Don't be a hero then be a zero."
@ David- you seriously are feeling fat! Man a stiff breeze would blow you over. I hope your son had a blast on your trail run together.Give him my best please.
My workouts will be timed a little different than the classic EN schedule because of when I can train (weekday mornings) and not train (no weekend workouts).
I did my test on Thursday on the Los Angeles River Trail (flat, flat, flat). My first FTP test ever. The first 5 minute test was a little clumsy, but I pulled off a 285w average. My second (20') was better. Pulled off a 276w (almost beat my 5' on my 20' - go figgur?!), for an FTP of 267w. I think if I were a little more seasoned with my first 5', I probably could have been north of 270 pretty easily - but it is what it is. I'm at 3.87w/kg.
Added benefit: My 24.0mph avg. on the trail was ranked 24th overall on Strava - out of more than 2600 peeps. Top in my AG!
Since I've never done an out season before, I have no idea what my goals should be, but certainly one should be breaking into the 4 w/kg club. We'll see how the training goes!
FTP Test went really well considering my time off. I paced it really well and my FTP is higher than I expected, but my weight is also higher than expected.
VO2 intervals were really tough for me. I made it through but barely and was suffering in the last 3.
Saturday FTP intervals and 2 x 15 both felt great and we no problem at all.
Overall, a good first week back. I'm actually looking forward to the 3 x 8 on the bike tomorrow.
I'm back in the house. Got after it this morning with teh 3 X 8' bike, Hit the intervals with intensity factor of 1.028, 1.035 & 1.054. Finished it all of with a 30' Treadmill brick and strides.
Started this week. I was fishing and hunting last week in SD. I don't remember the last time I rode (May or June). I am not used to riding and I have (really) done multiple IMs on what the average power was last night for my workouts. I have no doubt my current FTP used to be an easy Z3. My weight is high right now too. I guess the only place to go is up. Certainly humbling.
Comments
Hello Nov OS team!!
A bit behind the 8 ball this week due to sick kid in hospital through Wed. Did bike test on Thur and finished a bit above where I finished last years Jan OS. FTP 310 3.2 W/kg 46 yrs old 76" tall 212.8 lb Looking forward to keeping the pounds off through the holiday food blitz, while making some gains in bike/run! Gotta crank out the run test today and get to work.
I got up kinda early this morning and did the run and then the bike set. The meat of it (2x8) I was at 1.02 and 1.04. They didn't feel great, but not as brutal as some first set after bike test new zones feel. Again, I wonder if I just didn't have my A game for the test. I will monitor through the next couple of weeks as fatigue starts to build a bit more and if it seems off still I will likely re-test or up my targets a bit. Either way, I am starting to deal with my "I freaking hate this trainer!" vibe a lot better. I knocked out the 2x15 Z3 work as well, a bit over target as well. Considering it was coming off the run, I was happy with it. Go get 'em gang!
Saturday bike workout done. when I saw the 2 X 8' on the agenda I figured piece of cake, wrong. Got it done though. Added on 30' of Z3 work and nailed that as well.
http://www.strava.com/activities/214264531
Did the work outs today as a brick. After those VO2 sets yesterday (flipped Thursday and Friday), the 2X8' 95-100% felt "easy"
. Great to be doing all these workouts "together"!
The bike was tough today. Had a hard time focusing. Had a personal tragedy 2 days ago. Kept thinking about her and her dad.
Got it done. New experience. If I kept me cadence up where it should be, my heart rate fell off. The next bigger gear was to slow and spiked my heart rate way high. I guess room to improve.
Bricked the run. It has stopped raining by the time the bike was done.
@ Brenda-Hope you have a great time! I love racing with my hubs. It's always good for a story or two.
My week is all messed up. I seem to be having trouble fitting in 3 bike workouts, I even had thoughts of getting in 4 but at this point I'm going to be back to back Sat/Sun to get three in. Any way 6X1.5 @ 1.19-1.22.
Good work everyone. It's inspiring to read your posts.
Today is my birthday and the weather gods were smiling on me so I took my road bike out and headed to the Main Street Cookie company in Rainier, WA to pick up cookies for dessert tonight. A workout broke out during the ride. I hit the Z4 intervals with a 1.01, VI 1.00, 1.02, VI 1.00 and then the Z3 intervals at .85 for both with a VI of 1.00 and 1.02. The ride was 1:50 and 31+ miles long. After the intervals I turned it into a recovery ride and enjoyed the fall day. I didn't do the run because of the longer bike and the fact that I'm going to do a 90 minute run tomorrow.
The legs, especially the quads, are still feeling the effects of the testing and Vo2 efforts earlier in the week. Feels like NOS.
Felt good!
a) 2x8' at 232 FTP : done at 1.01 and 1.02
b) 2x15' at 0.85xFTP : done at 0.85 and 0.85
http://connect.garmin.com/activity/624730410
I had done my VDot test this morning in a local 5K (trying to catch up after difficult week)
Feeling good too !
Because I have dug a bottomless pit of fatigue more than once in the OS I will be trying to consistantly hit just below Max targets on the bike. Yesterdays numbers were spot-on.
2x8' (2) @ 0.984, 0.988
2x15 (2) @ 0.836, 0.834
Total ride 1:10 @ 0.82
Nice work everyone, just be careful of these feeling too easy..... it will sneak up on you.
6x2' targeting the 279W from the test earlier this week
The results were (based on Avg Power for each 2min Interval) :
Int#1: 292 (1.26)
Int#2: 291 (1.25)
Int#3: 280 (1.21)
Int#4: 286 (1.23)
Int#5: 286 (1.23)
Int#6: 284 (1.22)
Added 20min targeting at 0.83xFTP (191W) to complete 1:03hrs of work including WU/CD
http://connect.garmin.com/activity/625193301
Will run later today to do the Sunday workout
@Mark : the climb was a great experience. Did the 5 day climb (Ingraham/Dissap.Cleaver) with the folks of RMI based in Ashford and service/guides they provide were excellent. This was a hard year with several fatalities but in more complex routes. My team started with 9 people but only 6 made it to summit. Team day before us could not summit due to poor weather (ours was tough but doable). Fitness not an issue with all we do for races, but altitude can affect anyone. Highly recommend this to anyone who can take the time/afford it (climb was $1,300 + equipment that you can rent or buy)
I took the disc wheel covers off my powertap training wheel yesterday, swapped the tire and moved the wheel to my road bike. The trip bike got hung up on the garage wall until l next spring.
I am aiming to avoid the trainer as much as possible this OS. A little bit of Pacific NW rain won't stop me. My road bike has fenders and they got good use yesterday. It was very wet. Still had a good ride. Last week I treated myself to a new bike top, bib shorts and rain jacket. It amazed me how my road bike (Specialized Roubaix) is so smooth compared to my tri bike. But the saddle was uncomfortable. I ordered a Cobb Plus 2 as I have heard good thing about them. I may need to get a bike fit too, but will wait until I get the new seat on.
Good first week everyone.
.
@Steve - about digging a hole. Some lessons I have to learn more than once...
So, following yesterday's stellar run where I kept in HR, but went faster than my pace, I put in a strong bike workout.
2 X 8" @ Z4: IF = 1.02, 1.04, then 2 X 15' @Z3: IF = .89, .88.
Then, went out for the brick run. Supposed to be 40" @ Z2/3 and was a total Z1 instead. Ok - this is how I normally did the hole by week 6.
So, dial back on the bike and run and do what I am supposed to be doing then raise the bar after the next test. RnP both said the same thing on the week #2 podcasts.
@ Joe- Thank you.
@ Steve- I found that rabbit hole last year. I'm not going to be fooled by our sneaky coaches into thinking that it's going to be easy! I know it's the first week and we are all excited to push. I'm raining it in to barely make the intervals so as not to cook myself and over achieve. Remember the idiom guys " Don't be a hero then be a zero."
@ David- you seriously are feeling fat! Man a stiff breeze would blow you over. I hope your son had a blast on your trail run together.Give him my best please.
I'm an EN noob and just found this thread. Cool!
My workouts will be timed a little different than the classic EN schedule because of when I can train (weekday mornings) and not train (no weekend workouts).
I did my test on Thursday on the Los Angeles River Trail (flat, flat, flat). My first FTP test ever. The first 5 minute test was a little clumsy, but I pulled off a 285w average. My second (20') was better. Pulled off a 276w (almost beat my 5' on my 20' - go figgur?!), for an FTP of 267w. I think if I were a little more seasoned with my first 5', I probably could have been north of 270 pretty easily - but it is what it is. I'm at 3.87w/kg.
Added benefit: My 24.0mph avg. on the trail was ranked 24th overall on Strava - out of more than 2600 peeps. Top in my AG!
Since I've never done an out season before, I have no idea what my goals should be, but certainly one should be breaking into the 4 w/kg club. We'll see how the training goes!
FTP Test went really well considering my time off. I paced it really well and my FTP is higher than I expected, but my weight is also higher than expected.
VO2 intervals were really tough for me. I made it through but barely and was suffering in the last 3.
Saturday FTP intervals and 2 x 15 both felt great and we no problem at all.
Overall, a good first week back. I'm actually looking forward to the 3 x 8 on the bike tomorrow.
I'm back in the house. Got after it this morning with teh 3 X 8' bike, Hit the intervals with intensity factor of 1.028, 1.035 & 1.054. Finished it all of with a 30' Treadmill brick and strides.
My weight is high right now too.
I guess the only place to go is up. Certainly humbling.