2015 NOS Week 6 Bike – Keep Bringing It

stephanb

I'm not sure if I should be posting here, but I want to hold myself accountable.  My plan has me three weeks behind you so I'm working on week 3, but don't know where to post.

Yesterday, I used Trainer Road with a 60 minute free time workout since I am a trial member and haven't had access to the Trainer Road team plans yet (i do now).  I had tested myself a few weeks ago with the 8 minute test (obviously not as hard as the 20 minute one) and came up with a 251 FTP which is quite a bit down from this past summer.  So, I used that number to do my first OS workout yesterday evening.  Here are the results  (hope this link works) http://www.trainerroad.com/cycling/rides/1304691-Free-Ride-60

I think I hit my goals pretty good, obvious fluctuations,  and I kicked it harder at the end of the second 10 minutes (not sure I should do that)

I welcome any feedback or suggestions.

Jacklyn Moore

@ Stefan- You make it sound so romantic! Does the Gorilla bring candy and flowers too?

@Doug- I have no idea what I did to my toe, but dam it hurts. No sign of injury or swelling. I am going to try and run this morning but any sign of it bothering my toe i'm shutting it down and turning it into a dog walk. I have way too much work to do to screw it up over 1 run. 

Ok everyone. Coach P. states that we need to keep ourselves in our own box. Starting to see posts about people doing "more" than the workout is designed for. Just because it feels good today. You will pay the price next week or the week after that. We're starting to hit the phase where the accumilated fatigue is starting to show. People are reporting colds, flu or general yuckies.  Be careful. I know it's exciting to see awesome numbers or distances (i'm guilty too) but make sure that you are staying healthy and not digging a BIG hole. 

One thing i'm not seeing people post about , that I saw last year, was people shutting it down or limiting their watts or pace because it may cost them next week or the week after. Ask yourself before you blast those watts, " How will this affect next weeks training?"

zwuba

Ok I already said that a few weeks ago but it can't be said too often ... this is my third OS here and especially during my first OS I used to have a virtual challenge against all the others and I was trying to "outbeat" all of them by riding harder or longer than everyone else ... and the one thing I really got out of it was soreness and a big deep hole of fatigue unable to perform at the level I could do at the end of the OS!!
Even worse the GetFaster plan was almost killing me afterwards as there was no SwimCamp back than.

Bottomline is that you just have to try to hit the described workouts/zones ... don't try to be the overachieving-Outseason-Hero (let's call it OOH)!!
The OutSeason is not hard during the first 4-5 weeks!
The OutSeason is getting hard sometimes during the weeks 6-8!
The OutSeason is getting HARD LIKE HELL in the final weeks 9-11!!

So be prepared - rest well - don't be the OOH '15!!

Wilddaizy73

I had a great run today, but the 1.5 mi x 2...yea it hurt a bit!!!

Yesterday, my bike was amazing!!! Oh, come to find out things were NOT set up correctly on my computrainer! I put up some great power numbers with even better cadence! I wonder if that's what it would feel like to race with performance enhancing drugs? I'll never know!!! :-)

Tomorrow- bike will be back to proper set-up...guess it will hurt a little more.

Steve West

After shutting it down last night after only about 10 minutes, I got the workout done this evening.

Plan called for 2 x 20' (4') but did it as an old school FTP test 2 x 20' (2) mostly because I have been overachieving most of my recent bike wko's and I wanted to earn the right to push bigger watts.

Going in, I was conscious of my intentions to bump my watts but not crush myself with an early test. The first 20' was close to where my recent FTP intervals have been @ 198, IF 1.019. The second 20' was just a bit higher thru 10' and pushed a bit more for the last 10' @ 201, IF 1.036. The result was 42' NP of 198, IF 1.018 so only a 4 watt bump for now.

I will still retest in week 8 using the 5/20 protocol but will use the +4 watts I earned until then.

Should be fun tomorrow as I get back on schedule and attempt 9 x 2' (2') @ 120% of 198 or 238 instead of at 232.

drjohnson08

@Stephan, you should definitely be posting here. 3 weeks behind everyone else is alright, you're still working. Your workout looks great. I do the same thing on my interval work. If I have some gas at the end I'll ramp up the power a little bit. In my opinion, it builds mental toughness and helps make you fitter in the long run. Just always have in the back of your mind will what I'm doing now affect my workouts downstream negatively.
@Jacklyn, take care of that toe!
@Stefan, thanks for the PSA!
@Mandy, way to get it done!
@Steve, congrats on the bump! 4 watts is 4 watts. For the next test you may be rested a little more and see it jump again.

RachelB84

Couldn't sleep anyway, so rolled out of bed in time to hop on the trainer. Just did the main set due to time restrictions (or, as it turns out, my desire to arrive at the coach station 30 minutes early). Legs were feeling a bit sluggish due to speedwork last night but it all worked out.
Travel day today... Hoping I feel rested to hit the ground running this weekend with training.

Mike Weinmann

Thurs bike + run done

ran 2 x 20' to/from an Equinox in Dallas and took in a spin class

bikes had power meters (which were way off), but I put in 9 intervals at Z5 by RPE and got some great work in. i had forgotten how much to look forward to no legs Fridays!

Joe Hallatschek

Just enough time before a meeting to read everyone's post! Awesome work everyone!

Today's 9 X 2'(2') @ Z5 went well: 1.21, 1.19, 1.17, 1.20, 1.21, 1.21, 1.26, 1.19, 1.25 and then 8' (1') @ .91

Not as good as Stefan in nailing the 1.2's, but I've got a good bracket.

Living on the edge with respect to getting this done before work! Today, ran 2' late! It all begins with getting to bed earlier - need to work on that!

erik.schlanger@gmail.com

Manged to get both the bike and run in this morning... Neighborhood I run in is nothing but a bunch of hills so I was able to do my normal sort of route and easily accumulated the 10mins of hill time. Starting to feel the accumulated effect this week... Switching Saturday's WO's to Friday since I'm heading for a Cub Scout trip with my son... Sure I'll be nice and sore tomorrow. Have a great one everyone!

@Stefan, I love the Gorilla comment. Cracked me up...

Thanks!
Erik

Edwin Croucher

This morning was a very good workout. I was able to hit my zones and ride the way I wanted. I also finished with a 30' GRP run and strides. I am riding on the updated FTP, granted it is only 7 watts more. However, I am always nervous wondering if I will be able to hit my zones. Today I did  4 X 5' @ 1.10 + 2 X 2' @ 1.20. The rides went great. I averaged 1.134 IF for the 4 intervals and finished with both 2 minute intervals over 1.20 IF. Throughout the workout, my heart rate stayed under control and I never fell off the bike. It has been close during these efforts. I hope everyone enjoys there workouts as much as I did.

http://connect.garmin.com/modern/activity/645055891

zwuba

Dear cycling gods thank you so much for helping me to survive this battle today! - Amen

9x2' Z5 was brutal!
List of IFs: 1.21 / 1.25 / 1.25 / 1.25 / 1.23 / 1.25 / 1.23 / 1.27 / 1.25
Total workout: 1:01 / IF 0.96 / NP 297

http://tpks.ws/TBEf

Gonzalo Canteros Paz

Did the Thu VO2 workout this morning

http://connect.garmin.com/activity/645045343

Hit all intervals as planned (targeting 1.2 / 276W) and added 15 min at Z3

1) 282 (1.22)
2) 283 (1.22)
3) 281 (1.21)
4) 287 (1.24)
5) 283 (1.22)
6) 282 (1.22)
7) 280 (1.21)
8) 282 (1.22)
9) 282 (1.22)

10) 208 (0.90)

William Jenks

Finally got my Tuesday bike done Thursday morning. Don't ask. Long story. Work, family, grief. Anyway...

I don't usually do these in the morning so I don't have a habit with respect to eating breakfast, but for some reason I felt like I wanted to do it before eating. This was a pretty darn hard ride, and I'm not sure if that contributed or not. But I got through. Had to have some serious self-conversations that last 10 minutes though!

2 x 20':
246, 244 W. total NP 226, 90 TSS over 60 minutes.
http://connect.garmin.com/modern/activity/645136245

Irondude

Good day today on the Vo2 intervals.  Legs felt pretty sore during the warm up but held up fine once I got into the set.

9 x 1.5': IF 1.30/1.31/1.32/1.32/1.31/1.32/1.31/1.32/1.32 (Avg Power = 272)

Did the run right off the bike.  Managed about 7' cumulative time on the hills, at grades probably higher than 4% most of the time.

Jacklyn Moore

Boy did I feel the pain today! Unfortunately had to bail at 45:00 because my daughters school called. Increased the threshold to 118% today. Now that felt like a z5 effort. No i'm not trying to be an over achiever, referencing yesterdays run thread, I just want my heart rate above 120's. Had been riding at 116%. Hey you WSM's Comments appreciated. This is my first power post.

2015 OS Wk6 Thurs BEG

Thursday, December 4, 2014 at 12:42 PM by Jacklynmoore

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Download
</form>

---

Duration

00:45:57

kJ(Cal)

533

TSS

83

NP

208

IF

1.04

FTP

200

Watt/Kg

2.39

Power Source

(Beta) CycleOps Fluid 2

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Mark Lane

    Thurs. bike VO2 workout done this evening. Legs felt good and heart rate recovered well on 1.5' off.

    9x1.5' @ 1.13, 1.16, 1.18, 1.21, 1.24, 1.21, 1.21, 1.21, 1.28 

Brad Marcus

Today was a tough one for me as well! I went with a 10 x 2' intervals since I plan to test next week. At interval #4 I was really wondering how (or IF) I 'd get through this. Amazing how strong the mind could be! Here's how it went for me:



10 x 2'(2') @ 1.19, 1.21, 1.21, 1.20, 1.20, 1.21, 1.19, 1.19, 1.20, and 1.22

http://connect.garmin.com/activity/645019840

  

Followed up with 35' TM run @ z2 w/ 3% incline + strides



I am really starting to feel the fatigue in my legs as I get into these workouts. Also I've noticed that my resting HR has been higher prior to me beginning...a sure sign of fatigue. I hope to be better rested going into my bike/run tests next week!



There is some serious work being done by this OS group - nice job!

drjohnson08

@Jacklyn, I’m not a WSM but I know a little bit about power and can provide some feedback. This looks like a really good workout. Your Intensity Factor (IF) for your workout was 1.04. This means for the 46 minutes you were riding your normal power was actually 4% higher than the normal power you could ride at for 1 hour. Normal power is a measure that is more indicative of the work you’ve done than average power. Your Training Stress Score (TSS) is 83. If you were to ride at your current FTP for 1 hour your TSS would be 100. So, 83 TSS points in 46 minutes is a high quality session on the bike. As a reference, I rode for 1 hour today, had an IF of .94 and 87 TSS points. This was a good workout for me. Further analyzing your workout it looks like you hit or came close to your power goals on every interval and you got your heart rate well into the 120’s like you wanted. You had a high quality ride that you should be very happy with.

drjohnson08

9 X 2(2) on the agenda for today. I had to break 3 of the last 4 intervals into 1 X 1(1) but I got the total time of 18' in at VO2 and hit my power targets. I hit the treadmill after for a 5 mile run where my RPE was definitely higher than the paces I ran at. Looking forward to tomorrow's day off!

Jacklyn Moore

@ Doug-Thank you for your insight. Now I understand the IF and the TSS. I couldn't figure it out. Hence the post. 

? What would be considered an average, lack luster TSS? 60-70"s? Just trying to put a performance gradient to the value range. 

You are far more a WSM than you realize. Thank you once again for your precious time and knowledge.

Jonathan Collins

Bike done. Will do run portion tomorrow.

Steve West

OK, so yesterday I did the Tues intervals as an FTP test - not totally all out but enough to bump me up 4 watts mostly so I could earn the right to do more on my intervals and not be 'that guy' who is a chronic over-achiever. In hind site I should have put more into it but knew I was going to go back to back with the bike workouts to get back on schedule. Still plan to test in week 8 as the plan calls for.

Today I did the VO2 set with my new numbers and over cooked the whole thing. I didn't mean to but had trouble finding the right spot. I was either too high or too low so I opted for the higher.... of course.

9 x 2' (2') @ 1.22; 1.21; 1.23; 1.20; 1.24; 1.20; 1.23; 1.24; 1.24

Then followed that with 1 x 15' @ NP 180; IF 0.909

Total ride 1:10 @ NP 185; IF 0.93

Glad tomorrow is a rest day.

Great work everyone.

drjohnson08

@Jacklyn, you are more than welcome.  Your TSS for a ride completely depends on what type of training you're doing, where you are in your season in relation to your race, and what distance race you are training for. For OS training the TSS for a good ride is probably anywhere from high 70's to low/mid 90's. At the beginning of OS we didn't spend as much time at Z4 and Z5 so the TSS for a ride was at the lower end. If you're extending your ride over an hour you may start getting into the high 90's into the 100's. The more frequently you ride towards the higher end the greater your chance for not being able to recover as well and hit the next workout. Some people absorb the work better than others though, so part of it is learning how hard you can/want to push yourself.



AS an example of the difference in types of training a 5 hour Saturday ride during an Ironman build can/will approach the neighborhood of 300 TSS!

Mark Maurer

Thursday ride done! The last two intervals were hard for two reasons, one was fatigue and the other was that the route I was using on Computrainer went downhill and I was running out of gears. My goal was 287, approximately 1.30. Here's my results:

NP	IF		NP	IF
292	1.33		283	1.29
283	1.29		279	1.27
289	1.32		266	1.21
286	1.30		271	1.23
285	1.29

Jacklyn Moore

@ Steve- Nice job! 

@ Doug- OK! Now i'm really starting to get it. Thank you. 

Tonight my daughter was talking with my husband,

Myah- Dad how do you get a metal?

Dad- You work really hard and then you get to stand on the podium.

Myah- Really hard? Like Mom?

Dad- Yep like Mom.

Myah pats my husband on the head and states" Dad, you really got to train like mom. She's way too fast for you!"

My daughter is very proud of the fact that i "train". LOL.

Mark Maurer

@ Jacklyn, Your ride numbers look great. I think you have a big FTP jump coming at the next test. I say this because you kept a pretty high power level during your recovery periods and your Vo2 is well over 1.20 of your present FTP. With an FTP or 200 your Vo2 should be around 240. The 283 is 1.41 of your FTP. I'm similar in that my Vo2 is 1.30 of my FTP.  I take it that you got the 283 from the 5 minute portion of your test, if not, where did you come up with that number?

Jacklyn Moore

@ Mark- The FTP of 200 came off of the 5 min VO2 test. My NP from the test was 286 watts. The numbers that TR had for me didn't line up with my calculated watts here. So I increased the % until it was close (per coaches blessing)  My z4 watts at 116% haven't been elevating my heart rate much. Holding 120's so I chose to bump up the percentage to 118% which was closer to my NP from the test. Heart rate increased nicely into the low 130's. 

When I was just going by heart rate I felt like I was working harder. I don't feel like i'm working as hard with power. So I expect that I will see a gain with the next test. Thank you, Mark for looking at my post. I really appreciate it.

[Deleted User]

Messy work day yesterday so decided to swap my Thur/Fri days.

Bike felt good this morning... kept it by the book.

WU w/ 12' @ Z3 IF 0.85 / VI 1.00
9x 1.5' @ Z5 target 334 watt:
Actuals - 335, 332, 330, 336, 339, 337, 337, 336, 339

Bricked with the run outside. Crisp pre-sunrise air was a nice wakeup!

http://www.strava.com/activities/226385698
http://www.trainerroad.com/cycling/rides/1314029-06-Thur-9x1-5-Z5

Jan Schorpion

Great work everyone. This is the time when the OS gets tough because for many the weather  gets worse, holidays mess with our schedules and the work is building up in our legs and minds. It's inspiring and motivating to see everyone pushing themselves hard , not only on the bike and run, but being able to manage the load with busy schedules. Personally, I have been pushing my limits on both the bike and run which is nice because I feel faster in both disciplines but I also feel more fatigued. Frequently I have little recovery time between work outs because I can no longer ride the trainer in the morning. I recently got a noise complaint from the people below us , stating the vibration is too loud. So I have to ride it in non-quiet hours now, which is usually after work. The rest day feels great, was able to read everyone's updates to give me motivation to go at it again tomorrow. Keep up the good work.