6X2' @VO2 done. Legs did not want to do anything at first and so the 1st and 2nd interval were the worst but then things woke up and found a nice groove. The thurseday bike will definitely be my tough workout to get through.
Stupid question. When I get approval on TR where does the "custom" tab show up? On the main menu bar or under workouts? I'm really excited/apprehensive.
Stupid question. When I get approval on TR where does the "custom" tab show up? On the main menu bar or under workouts? I'm really excited/apprehensive.
Jacklyn- I haven't used TR in a few months, but if I remember correctly, once you're approved, if you search for "Endurance Nation", you will see the workouts all listed there.
Got it done this morning. Started out on the lower end and tried to build each interval (329,333,342,344,344,351). Then hit about 20 minutes at 253. Feels good to get it done!
Stupid question. When I get approval on TR where does the "custom" tab show up? On the main menu bar or under workouts? I'm really excited/apprehensive.
It depends. On the web, click the tab for "Teams" at the top to the right of the "Career" tab, then click on the Endurance Nation team. You will then see an option on the left nav for "Workouts". You can directly link there here -> http://www.trainerroad.com/teams/3-endurance-nation/workouts if you have been approved.
In the client app for trainer road, you click the "filter" icon and choose to filter by team. Once you choose the Endurance Nation team, you can search for workouts. I typically start my search with 2015 OS wk2 (change the 2 to be whatever week we're in) and you'll see the wkos for the week.
Today was a good day. I got the intervals done and can feel the power coming back to my legs. I did 4 X 5 minute intervals aiming at 110%. HR stayed in a good range
I had a great workout, probably my best ride of the OS so far besides test day. 6 X 2'(2') at 1.2+ nailed and then 16'(2')4' @ .85+ Was going to do a 2nd 16' at Z3 but had to cut it short at 4' because I had a tube blowout.
Well, that sucked! 6x1 done. Had a really hard time getting my heart rate into the z5 zone. Finally on the last 3 I finally got there. I'm really sore from something I did this week. I had my cassette maxed and I was hammering it. I think I may need to go to a smaller cassette. Knees are feeling a bit wonky too. Went for an hour massage though. She found spots on my calves and ankles that would have made me spill state secrets.
@ Mike- Thank you. I haven't been approved yet. I just checked. Looking forward to the suck.
@Jacklyn - you may not have been as bad as you think. It sounds like you are using heart rate on these short intervals as your measuring stick. But, your heart rate can lag behind and wouldn't show your true effort as you are exerting a lot of force on your cranks. Today I was averaging over 300w on my 6x1.5', which is definitely at or above my Zone 5, but my heart rate didn't get past zone 3 until late in the interval.
Like others have noted, my legs also feel like they are coming back. I slacked pretty hard for the three weeks prior to the start of the OS and even the runs have not felt that bad the day after. Maybe I should be working harder - no complaints so far. I was psyched for today's bike and hit the numbers with a good bit of gasping at the end: IF's for the 6 x 1.5 min were 1.13, 1.15, 1.16, 1.15, 1.17, and 1.18. Ready to hit the rest day hard. Have a happy Friday out there!
I paced today's bike wko much better than i did last week. I started out easy(maybe a bit too easy) and increased the effort on each of the 2 minute intervals, but was dying mid way through #6. For sure this week felt better than last so i take that as a very good sign. Still lots of work to do, but so far so good. Keep hitting it hard everyone and remember to crush your rest day tomorrow
Intervals today were: 1.08, 1.09, 1.09, 1.11, 1.12, 1.15 & .85 for the 15min ABP segment.
Some days I'm just plain stooopid. How hard can it be to count to 6? Really?
Got the bike done but didn't make the run happen. Felt fairly controled for the VO2 sets (just not the counting) but had trouble backing off for the 10' of 85% stuff.
Did thursday's bike today, but after doing Sunday's long run.
By the time I finished my run, it was starting to get rather hot in LA. Temps in the 90's. I took it very easy to begin with, but after 15 minutes I let loose with my first installment of Z5. I usually have a hard time getting things to the right power in the first few pushes, but I nailed it this time (Z5 is 288w-315w, got 301w). The first four pushes were about at that level, but on the fourth the intensity dropped to 285w. My run fatigue was starting to take its toll. The final three were about at that level.
All in all, not bad, but I really had to concentrate to keep those final three in the ball park. Almost lost my cookies on the last one!
The Z3 ride out was harder to keep steady, mainly because of the terrain (hills), but also because my legs were spent!
The reverse brick seems to be very effective for me: I don't mind a weak bike, because my bike is already strong, and I think a crisp and energetic run will allow me to focus on making my run more powerful and more efficient.
@Trent - Same for me. VO2 day has always been the hardest workout for me (i.e. i have a low roof/tall ceiling) and Thursday is always always the hardest day no matter what the work out is.
No problem at all hitting FTP or 85% stuff so far this year, but the V02 has been tough for me. I swapped my days this week and did core stuff on Thursday and the Thursday bike/run Friday morning, figuring the day off before v02 would help.
It sort of did, the 6 x 2 was still really tough but i got them all done at the target watts and did the 15 minutes of Z3 at the end. I had nothing on the brick run though and it was slow/miserable/ugly, so i capped it at 20 minutes when it wasn't getting any better.
Missed reporting for a few days. I've only got the 3X6 @ .99; .99 and 1.01 in. No running so I'll probably stack a couple bike workouts in to the weekend.
Happy Friday everyone! Due to the Garmin gods deciding they didn't want to work yesterday morning, I had to drag my butt out of bed this morning and do the VO2 work. I did the 6x2 (all in the Z5 power range but since I didn't have time to download I don't have the numbers in front of me) and tagged on 15 min of a bit over Z3. The mental cost of the 2 minutes of very hard work seems a lot less to me than the longer intervals of Z4 work. All in all it went well, need to do the run over lunch today.
@ Bob, Edwin- Thank you for the encouragement. It was a little discouraging but on the brighter side it's the first time i've had to use the top two gears. Maybe by spring i'll need that 11-25 rear cassette.
@ Steve- Just think you'll b stronger for the extra work.
Have a great time doing COach Rick's new found way to make us suffer routine. My abs are still sore.
Comments
Stupid question. When I get approval on TR where does the "custom" tab show up? On the main menu bar or under workouts? I'm really excited/apprehensive.
I thought I did okay last week on my 6x1.5'. What a piker.
Last week's watts: 272, 265, 272, 277, 277, 301
Today's watts: 283, 295, 302, 300, 302, 312
Definitely harder, but now I know I can do all these over 300w.
http://connect.garmin.com/activity/623164776
Followed up with my first TM run of the season (I despise the treadmill!) 30' with Z2 at incline
Nice work by everyone out there!!
Got it done this morning.
Started out on the lower end and tried to build each interval (329,333,342,344,344,351). Then hit about 20 minutes at 253. Feels good to get it done!
@Steve: Thanks. IF was 1.13,1.14, 1.17, 1.18, 1.21 for the intervals. .86 for the Z3.
Fantastic build! Controlled and strong, no overachieving. Nice work!
It depends. On the web, click the tab for "Teams" at the top to the right of the "Career" tab, then click on the Endurance Nation team. You will then see an option on the left nav for "Workouts". You can directly link there here -> http://www.trainerroad.com/teams/3-endurance-nation/workouts if you have been approved.
In the client app for trainer road, you click the "filter" icon and choose to filter by team. Once you choose the Endurance Nation team, you can search for workouts. I typically start my search with 2015 OS wk2 (change the 2 to be whatever week we're in) and you'll see the wkos for the week.
HTH
Today was a good day. I got the intervals done and can feel the power coming back to my legs. I did 4 X 5 minute intervals aiming at 110%. HR stayed in a good range
#1 281NP/ 285AP 1.13 IF
#2 290NP/291AP 1.16 IF
#3 281NP/ 285AP 1.13 IF
#4 284NP/286AP 1.14 IF
1.07
1.05
1.06
1.06
1.11
1.09
with 20' at .83
Note to self... hold back on Wednesday run workout.
I had a great workout, probably my best ride of the OS so far besides test day. 6 X 2'(2') at 1.2+ nailed and then 16'(2')4' @ .85+ Was going to do a 2nd 16' at Z3 but had to cut it short at 4' because I had a tube blowout.
http://www.strava.com/activities/216327061
Well, that sucked! 6x1 done. Had a really hard time getting my heart rate into the z5 zone. Finally on the last 3 I finally got there. I'm really sore from something I did this week. I had my cassette maxed and I was hammering it. I think I may need to go to a smaller cassette. Knees are feeling a bit wonky too. Went for an hour massage though. She found spots on my calves and ankles that would have made me spill state secrets.
@ Mike- Thank you. I haven't been approved yet. I just checked. Looking forward to the suck.
Oh by the way "YOU GUYS ARE AWESOME!"
@Jacklyn - you may not have been as bad as you think. It sounds like you are using heart rate on these short intervals as your measuring stick. But, your heart rate can lag behind and wouldn't show your true effort as you are exerting a lot of force on your cranks. Today I was averaging over 300w on my 6x1.5', which is definitely at or above my Zone 5, but my heart rate didn't get past zone 3 until late in the interval.
@Jacklyn, Bob is spot on. Base the short intervals on power. My legs give out way before my heart & respiration catch up on one minute intervals.
WOOT WOOT! I'm in to Trainer Road. Time to play with the big kids.
I paced today's bike wko much better than i did last week. I started out easy(maybe a bit too easy) and increased the effort on each of the 2 minute intervals, but was dying mid way through #6. For sure this week felt better than last so i take that as a very good sign. Still lots of work to do, but so far so good. Keep hitting it hard everyone and remember to crush your rest day tomorrow
Intervals today were: 1.08, 1.09, 1.09, 1.11, 1.12, 1.15 & .85 for the 15min ABP segment.
Some days I'm just plain stooopid. How hard can it be to count to 6? Really?
Got the bike done but didn't make the run happen. Felt fairly controled for the VO2 sets (just not the counting) but had trouble backing off for the 10' of 85% stuff.
VO2 @ 1.15, 1.19, 1.18, 1.16, 1.20, 1.16, 1.21 then 10' @ 0.87
Great work everyone! Get ready to get your core on!
Thursday Vo2
1.20,1.24,1.26,1.20, 1.26,1.12
15' at .82
6x2min targeting 1.2xFTP + 15min targeting 0.85xFTP
Results - based on avg Pwr
280 1.21
285 1.23
285 1.23
282 1.22
291 1.25
283 1.22
205 0.88
http://connect.garmin.com/activity/627964928
By the time I finished my run, it was starting to get rather hot in LA. Temps in the 90's. I took it very easy to begin with, but after 15 minutes I let loose with my first installment of Z5. I usually have a hard time getting things to the right power in the first few pushes, but I nailed it this time (Z5 is 288w-315w, got 301w). The first four pushes were about at that level, but on the fourth the intensity dropped to 285w. My run fatigue was starting to take its toll. The final three were about at that level.
1 = 301w
2 = 302w
3 = 305w
4 = 285w
5 = 277w
6 = 285w
All in all, not bad, but I really had to concentrate to keep those final three in the ball park. Almost lost my cookies on the last one!
The Z3 ride out was harder to keep steady, mainly because of the terrain (hills), but also because my legs were spent!
The reverse brick seems to be very effective for me: I don't mind a weak bike, because my bike is already strong, and I think a crisp and energetic run will allow me to focus on making my run more powerful and more efficient.
No problem at all hitting FTP or 85% stuff so far this year, but the V02 has been tough for me. I swapped my days this week and did core stuff on Thursday and the Thursday bike/run Friday morning, figuring the day off before v02 would help.
It sort of did, the 6 x 2 was still really tough but i got them all done at the target watts and did the 15 minutes of Z3 at the end. I had nothing on the brick run though and it was slow/miserable/ugly, so i capped it at 20 minutes when it wasn't getting any better.
@ Bob, Edwin- Thank you for the encouragement. It was a little discouraging but on the brighter side it's the first time i've had to use the top two gears.
Maybe by spring i'll need that 11-25 rear cassette.
@ Steve- Just think you'll b stronger for the extra work.
Have a great time doing COach Rick's new found way to make us suffer routine. My abs are still sore.
How often do you guys get a bike fit and why would you get another one?
I had my first one in March.
Thank you wise and generous WSM.