So in my season plan Coach R put this as an off week for me to reset after my half marathon last weekend. I had thought I'd be ready to get right back into training, but like always, coach knows best and I've really needed/enjoyed an off week. Planning to hit the bike this weekend for the first time in a while! Then full speed ahead on the OS.
Jaclyn- I'd say new bike fit obviously for a new bike, but other things like aches/pains you may be getting that could be adjusted by fine tuning a fit. You can also change over time as you get stronger, or flexibility changes, which could allow for a more aggressive aero position. At least where I did my fit, they allow for you to come back multiple times within the year you were fit for more fine-tuning. I'd say if you are uncomfortable/injured, definitely get a new fit. Otherwise, yes, there is probably always something to be gained by playing with how aerodynamic you can go, but that is dependent on how important those time gains are to you and how much $$ you are willing to spend.
Good day today. Due to a crazy schedule this week I had to take Tues and Wed off and push the Wed run to Thur and the Vo2 session to Friday.
Vo2 Target is 248. Hit that pretty easy last week so increased TR to 101% with a target of 250. Did 250/251/252/253/254/258. Then did 20' at 85% (180). Handled all pretty easily. I will keep increasing by a % each week. Did a nice easy 30' run off the bike. Legs were a little tired and sore but tried to keep good form despite the slow pace, thinking "quick feet, quick feet" and "land softly."
I had a conference yesterday and got home late and sloggy from conference food and sitting so Thursday became Friday sans core work. Got up this morning and did the core work before work then hit the run and the bike after work. Hit the numbers, no more, no less on both. Bike intervals (287 goal) were 282, 289, 286, 281, 283, 288. The last two were tough. When I was stretching I started getting a cramp in my upper abdomen which has never happened before. Was it the core work this morning or have I been inhabited by an alien or Rich's deviousness?
We now return to our regularly scheduled program.
Good luck this weekend. Be safe if you're riding or running outside.
Sat. bike workout done this morning. Zn 4- 1.02, 1.02 Zn 3- .82, .83 Total 90' on the bike. Not going to run today, put in a lot of hrs at work last couple weeks and it showing in my HR. A little rest is always good.
Morning all, I was up a bit later than I wanted today but got in a good hour and 15 on the bike. I hit the 2x10 with exact same watts, which was a bit over 1.0, but not much. I also got in the 2x15 in z3. Sitting on the bike in the trainer is mentally rough so I am doing what I can to come up with ways to keep the minutes passing. No run for me today as I have a race tomorrow and I want to preserve the legs as best I can. Good work everyone!
I'm official in NOS 2014 now Just finished my bike test only 3 days after my new PM arrived on a new trainer (Elite TuboMuin) and on my road-bike instead of my TriBike. One of the best tests I can remember so far from a pacing perspective - Power is about to creep in during NOS
Good bike this morning - I could feel that nice deep pain to the hip joint that tells me I am working hard! 2 x 10 min @ 1.01 and 1.02 2 x 15 min @ .88 and .89 Finished Vikings Season 2 - glad I never had to mess with those guys - look up "blood eagle" if you have a strong stomach.
@Stefan, I already knew it but you're a monster on the bike! Great test results.
I had a great ride this afternoon. Nailed the 2 X 10 at Z4 and also did well on the Z3 work afterwards. I'm definitely in the groove on the bike. Recovering right now and will hit the run a little bit later today.
Up early on a Saturday morning to get the workout done. Hit my targets. 2XZ4 10' (.98, .99) and 2XZ3 15' (.86, .84). Really tried to concentrate on holding right at ftp and .85. Nice work everyone.
@Stefan - welcome to the NOV OS! Looks like you are picking up where you left off! Awesome 1st test!
@Judson - I saw the Vikings for a few episodes in Season 1. Makes you wonder why they didn't take over the world in the 30yr and 100yr war back in the day.
Got back yesterday from a week in Aberdeen, Md for work. I was only able to get in a short run before work kicked in and have been off the bike since last Sunday. So today was a surprise:
2 X 10'(3') @ 1.05, 1.03 then 2 X 15'(2') @ .89, .90 for a total of 75'
then a 4mi run at Z3.
Good to be back and looking forward to getting back on schedule!
OK...today I struggled a little bit on the bike ... I knew it would be hard because I did some running yesterday night (trying to catch up from the week) when I was supposed to be resting...Learned my lesson..
So...target was 2x10' @ 232WFTP + 2x15' at 0.85
Results: did the 2x10 at 236W(1.02) & 228(0.98)...not bad...but then as I had completed 3min of the first 15 min@0.85 felt very tired legs and realized quality of the workout was not going to be very good, so I stopped, rested while taking my kids to watch the last hour of a local College football game (Denison U) and then went for the 40' brick run that in fact went really well
Then....I finished what I had left on the bike when I came back and ended up using the 12min left of the first interval as warm up and then hit the 2nd 15min@0.86(198W)
below, links to the 2 parts of the workout. Did the whole 75min but in two parts...and will not skip rest days anymore
I got a Flo 60 front wheel for my birthday and it came on this week so I put a tire on it this morning and headed out for a ride this afternoon. I got about a mike from home and it went flat. :-( So I walked back home and got the road bike and headed back out. The FTP intervals were at 1.02 and the Z3 intervals were at 0.86 & 0.87. Added 12 minutes at 0.72 on the way home.
Bike and brick run done this afternoon. I got my new Cobb Plus 2 saddle so had to spend a bit of time adjusting it. I think I got it almost dialed in. My legs were tired on the first part of the ride but felt good by the end. My left Achilles was not happy on my run though. Not sure if that is due to my new shoes or just the training. I am not sure if I'll run tomorrow. Nice job all.
Week 2 in the books. Crazy week, had to move workouts around to accomodate life. Still got it all done. I see now why the rest days are set up where they are. I ended up doing Thur run, Fri Bike/Run, Sat Run, Sun Bike.
Legs were really tired and sore but made it through. Tough 4 days in a row, 2 hard runs and 2 hard trainer sessions. Glad tomorrow is a rest day. Hit my targets but wasn't a lot of fun. Z4 intervals @ 207/208 and Z3 intervals @ 178/180. No run off the bike, legs better served to rest.
Looking forward to tomorrow's rest day and hope to stick to the plan as laid out in Week 3.
Comments
Keep up the great work everyone!
Jaclyn- I'd say new bike fit obviously for a new bike, but other things like aches/pains you may be getting that could be adjusted by fine tuning a fit. You can also change over time as you get stronger, or flexibility changes, which could allow for a more aggressive aero position. At least where I did my fit, they allow for you to come back multiple times within the year you were fit for more fine-tuning. I'd say if you are uncomfortable/injured, definitely get a new fit. Otherwise, yes, there is probably always something to be gained by playing with how aerodynamic you can go, but that is dependent on how important those time gains are to you and how much $$ you are willing to spend.
Good day today. Due to a crazy schedule this week I had to take Tues and Wed off and push the Wed run to Thur and the Vo2 session to Friday.
Vo2 Target is 248. Hit that pretty easy last week so increased TR to 101% with a target of 250. Did 250/251/252/253/254/258. Then did 20' at 85% (180). Handled all pretty easily. I will keep increasing by a % each week. Did a nice easy 30' run off the bike. Legs were a little tired and sore but tried to keep good form despite the slow pace, thinking "quick feet, quick feet" and "land softly."
Have a good weekend.
I had a conference yesterday and got home late and sloggy from conference food and sitting so Thursday became Friday sans core work. Got up this morning and did the core work before work then hit the run and the bike after work. Hit the numbers, no more, no less on both. Bike intervals (287 goal) were 282, 289, 286, 281, 283, 288. The last two were tough. When I was stretching I started getting a cramp in my upper abdomen which has never happened before. Was it the core work this morning or have I been inhabited by an alien or Rich's deviousness?
We now return to our regularly scheduled program.
Good luck this weekend. Be safe if you're riding or running outside.
I was up a bit later than I wanted today but got in a good hour and 15 on the bike. I hit the 2x10 with exact same watts, which was a bit over 1.0, but not much. I also got in the 2x15 in z3. Sitting on the bike in the trainer is mentally rough so I am doing what I can to come up with ways to keep the minutes passing. No run for me today as I have a race tomorrow and I want to preserve the legs as best I can. Good work everyone!
Just finished my bike test only 3 days after my new PM arrived on a new trainer (Elite TuboMuin) and on my road-bike instead of my TriBike.
One of the best tests I can remember so far from a pacing perspective
5' All-out segment @ 392 Watt
20' TT segment @ 324 Watt
New FTP = 308 Watt (4.05W/kg)
http://tpks.ws/VVyz
I got my Saturday bike done. Stayed in the zones for all intervals. It was a good ride.
Threshold 1 - 1.00
Threshold 2 - 0.99
Sweet Spot 1 - 0.85
Sweet Spot 2 - 0.85
2 x 10 min @ 1.01 and 1.02
2 x 15 min @ .88 and .89
Finished Vikings Season 2 - glad I never had to mess with those guys - look up "blood eagle" if you have a strong stomach.
Keep up the great work everyone!!
I definitely felt stronger on the second half of today's workout, but my numbers were pretty steady:
2 x 10' @ .995 and .995
2 x 15' @ .84 and .845
http://connect.garmin.com/activity/628687944
No time to do the run today, so I'll be on fresh legs tomorrow I hope.
Saturday bike is done. I may have taken a round back from the Gorilla. Rode with good power and consistent cadence throughout.
1st 10' @ 250W & 94 rpm 2nd 10' @ 251W & 94 rpm, 1st 15' @ 249W & 93 rpm 2nd 15' @ 250W & 92 rpm
Finished with a 30' GRP run. The rest day was effective.
http://connect.garmin.com/modern/activity/629010111
I had a great ride this afternoon. Nailed the 2 X 10 at Z4 and also did well on the Z3 work afterwards. I'm definitely in the groove on the bike. Recovering right now and will hit the run a little bit later today.
Up early on a Saturday morning to get the workout done. Hit my targets. 2XZ4 10' (.98, .99) and 2XZ3 15' (.86, .84). Really tried to concentrate on holding right at ftp and .85. Nice work everyone.
@Judson - I saw the Vikings for a few episodes in Season 1. Makes you wonder why they didn't take over the world in the 30yr and 100yr war back in the day.
Got back yesterday from a week in Aberdeen, Md for work. I was only able to get in a short run before work kicked in and have been off the bike since last Sunday. So today was a surprise:
2 X 10'(3') @ 1.05, 1.03 then 2 X 15'(2') @ .89, .90 for a total of 75'
then a 4mi run at Z3.
Good to be back and looking forward to getting back on schedule!
So...target was 2x10' @ 232WFTP + 2x15' at 0.85
Results: did the 2x10 at 236W(1.02) & 228(0.98)...not bad...but then as I had completed 3min of the first 15 min@0.85 felt very tired legs and realized quality of the workout was not going to be very good, so I stopped, rested while taking my kids to watch the last hour of a local College football game (Denison U) and then went for the 40' brick run that in fact went really well
Then....I finished what I had left on the bike when I came back and ended up using the 12min left of the first interval as warm up and then hit the 2nd 15min@0.86(198W)
below, links to the 2 parts of the workout. Did the whole 75min but in two parts...and will not skip rest days anymore
http://connect.garmin.com/activity/629102226
http://connect.garmin.com/activity/629104013
2x10' @ 1.024; 0.993
2x15' @ 0.853, 0.858
Total bike 75' @ 0.871
Lots of great work going on, good job everyone!
Be sure to pay attention to your recovery, sleep quality, irritability, etc. for signs of fatigue.
Nice job all.
Week 2 in the books. Crazy week, had to move workouts around to accomodate life. Still got it all done. I see now why the rest days are set up where they are. I ended up doing Thur run, Fri Bike/Run, Sat Run, Sun Bike.
Legs were really tired and sore but made it through. Tough 4 days in a row, 2 hard runs and 2 hard trainer sessions. Glad tomorrow is a rest day. Hit my targets but wasn't a lot of fun. Z4 intervals @ 207/208 and Z3 intervals @ 178/180. No run off the bike, legs better served to rest.
Looking forward to tomorrow's rest day and hope to stick to the plan as laid out in Week 3.
Reid