@ Gonzalo -- good looking numbers and consistency. big bump coming next week for you!
needed to be in the city / at work early today, so I i did a spin class instead of the VO2 intervals (which i can only do at home). the class was actually pretty close to the prescribed wko with some Tabata (20" on / 10" off) work early on and then 6x3' intervals as the main set.
Super impressive work is being done in this house!!! Today I woke up after only 6h of sleep with a sore throat and overall feeling wasn't a lot better than my throat. Those Z5 run interval take a lot out of you body ... Well I skipped the run today to give my feet as much time to reload as possible to get on the fight against the 10x2' killer workout that was waiting for me in my pain cave.
I really found no motivation to hop onto the bike but when my bride came home from her swimming class she told me to just go there and give it everything I have for today and if I fail I still will feel better than not trying it at all! Oh my dear how much I love her #sendingvirtualkisses
So I went down into the cave of pain and agony and I said to myself "Just try to do as much of the 2' intervals as possible and if I can't continue cut it down to 1'/1' just to get the total Z5 volume in"! Oh and this wasn't just a fight today THIS WAS SPARTAAAA!!! Had to fight for every single second and sometimes I could swear the clock was running backwards!
Total workout: 1:04, TSS 97.7, IF 0.96, NP 295 Intervals as NP/IF: 374 / 1.21 370 / 1.20 380 / 1.23 376 / 1.22 376 / 1.22 366 / 1.19 384 / 1.24 367 / 1.19 367 / 1.19 385 / 1.25 (legs stopped working after 90'')
These VO2 intervals are so hard. Not sure I'm going to see any bump in the testing next week. Tried to make sure I was hydrated and fueled for the workout today. Two minutes is a very, very long time!
I got the bike in before the rain is suppose to arrive. MS 10x1@Z5. 1.32, 1.26, 1.32, 1.29, 1.26, 1.26, 1.44, 1.26, 1.38, 1.57, . Intervals went well. I think I am ready for a bump in FTP testing
@ Stephan, I admire your willingness to work hard and get your workouts in, but remember you're in this for the long haul. Listen to your body too and don't let one or two workouts drill you into the wall.
So today, or I should say this afternoon and evening, is an interesting time in the Pacific Northwest. There is a major windstorm working it's way though the region and it started picking up just as I got home from work. NOAA was warning of high winds, toppling trees due in part to saturated soils after 2+ days of rain, power outages, and general plague and pestilence. So I decided that I would get on the bike and do the MS plus 15 minutes or more of Z3 work. I got rolling and I could hear the wind picking up and fir cones and branches hitting the roof from the 100+' Douglas fir tree in our back yard. (Yes, it is that big. The trunk is over 4' in diameter.) I got the intervals done and then hit the Z3 work after a couple minutes of recovery. Just as I hit 9 minutes of that the power blinked off and since I'm using a Computrainer, so did my trainer. Luckily I was recording the ride on my Garmin so the data was still there. The power came back on quickly but I didn't want to risk having electronics plugged in and running with the power flickering off and on so I shut it down and called it a day.
And the numbers are10X1.5, goal 287 watts and 1.30 IF:
The Thursday bike is in the books. It was not my best set of numbers, but it was a good workout for me. I have been battling a calf strain. I have lightened up my runs to the point I am not even posting them. My rides have been a little off, especially when the fight gets tough. Today was no different. Had a long day with a lot of physical work before the workout. We got a couple feel of snow and I spent a bunch of time shoveling. I did 4 X 5' @ 110% and 2 X 2' @ 120%.I hit those numbers, but it was definitely a struggle. My numbers were 291W, 291W, 287W & 291W. IF for the set was 1.13(291W) & 1.11(287W) My 2' intervals were 309W & 310W just over 1.20 IF.I ran a progressive pace brick after the ride and was very happy as my calf did not get tighter and actually loosened up during the run.
VO2 intervals done. 12' WU, followed by 1.5' @ 1.21, 1.21, 1.20, 1.25, 1.20, 1.23, 1.21, 1.21, 1.25, 1.20, finishing with 15' @ 0.87. Ran out of time for the run tonight, so I'll add it to the core stuff tomorrow.
Wow, some people are absolutely crushing these things! I am so pumped to see what happens next week during the bike test!
I had some serious reservations about this workout while I was warming up. I pushed hard during the past 2 day’s workouts and was feeling the fatigue. I figured I would be conservative so I could get through the workout. After the 1st 2 intervals I started feeling a lot “better.” These things don’t ever feel good but I just felt more capable of hitting my goal watts. I didn’t think there was any way I could do it but I nailed this thing.
@Mark - There are supposed to be NorAm races across the border from you, but the rain is making the snow disappear. Coaches are shoveling snow on to the trails. Weird weather for December! Stay safe! Have had a rough time getting to the workouts for the last couple of weeks - sick, sore throat, family off to cross-country ski race just north of Mark's crazy weather, funeral for a friend - not fun. Managed to get most of the bike workouts in with a minimum of runs. Only had time for the main set of punishing 1.5 min Z5 this morning, but they went well. First nine were between 1.22 and 1.24 IF, so decided do beat down the last one and did it at 1.35. Want to nail the test on Monday, but don't want to hurt so much that I make this sore throat thing linger any longer. Will try to be smart this weekend. Great to see how everyone is managing their workouts! Keep it up!
Still struggling with time management - way too much going on at home these days on top of the holidays and work stuff..... but we all have our challenges in that regard.
The weekend flu-like symptoms have diminished and were likely from too much fatigue and not enough recovery. I need to avoid shuffling workouts around. There really are good reasons for the way the plans are written.
So last night I did the 10 x 2' VO2 intervals - no extra credit, just the main set then 40' brick @ MP
First of all, want to say I am amazed at some of the work being done by the team on these Vo2 intervals. Lots of improvement all around. Also I am in awe at the dedication from some of you that have crazy work schedules and can't get the work done until late in the evening. I'm lucky to have a very flexible work schedule that allows some 'normalcy' to my training times. Not sure I would have the dedication to put in a long day at work, commute, family commitments, and then jump on the trainer or go out for a run deep into the night. Many props to those that do!
The 10 x 1.5' Vo2 intervals seemed really hard this week. Still made improvements from last week, but I was gassed at the end.
Toss me into the "boy that was hard" pool. 10 x 2' averaged about 1.22.
@David: I suspect there are a few groups of people who can do 10 x 2' at 1.3+
- People who are new to power training tor training with intensity. These are people who are learning what it means to train hard, and have big gains to make. They may also just be new to cycling and have big gains to make for that reason. - People who are vets but came into the season "out of shape", i.e., below some baseline FTP that they know is where they ought to be based on the last few years experience.
Both of these groups are people that will probably be ok overachieving in the first 8 weeks, but need to watch out about overachieving in the second half of the OS...because they have already made the majority of their big gains after 8 weeks.
- A few younger guys (mostly guys) who can do it because they are young and strong and can fake it for a couple of minutes at a time. These guys are in more danger of putting themselves in a hole.
- A small group of people who come from some sport where they have good sprinting power but not so good endurance...i.e., better fast-twitch than slow twitch (at least on the scale of endurance athletes). These are people who naturally don't perform as well on the FTP test as those who have a strong endurance base. Maybe some ball-sports types.
Late post, but worth posting just as a "now look at that" result. So, I did my run test Wednesday. Thursday - not wanting to miss a key workout, I did the 10 X 2'(2') @Z5 and averaged an IF of 1.18. Last one was actually 1.25! Not bad since I thought I would be absolutely toast!
@William Jenks - great analysis! I would also add that the "fall off the back" rate after the 2nd test for many first year members is high. Last year when I ran the NOV OS, those over-achieving by posting wicked high numbers just disappeared about mid-Jan.
It is great knowing that others are working as hard (or harder) than me! make is better for those early morning 0515-0615 workouts!
@ David, when I tested this year, and last, my Vo2 from my test was about 1.3 of my FTP, so that's what I train at. Last year it stayed at the same ratio all through the OS and overall I improved over the season. We'll see what it does this year. I'm not trying to over achieve, I'm just going with my test numbers. William might be on to something in that this is my second year with EN and my second year using a power meter, consciously at least, for training.
Did the FIRST total day off training yesterday this OS due to my dentist visit that turned out not as I expected it
Just did the bike workout and skipped the run as I'm unsure if it's worth doing a 30' run in the cold with fresh repaired tooth. Again I loaded the wrong workout (from last Saturday) and had to cut the recovery segments down to 2' to fit it against the plan So I did 2x14'(2') + 7' @ Z4 and I had again some annoying power dropouts from my vector especially during the first segment.
Total workout: 1:24 / TSS 116 / NP 282 / IF 0.91 Z4 Segments done at (NP/IF): 304 / 0.99 315 / 1.02 315 / 1.02
Like Mark, I also tried to save some for Monday's test. I started off "hot" then reigned myself in:
2 X 14'(4') + 7'(5') @ Z4 : 295W/IF 1.05, 289/1.03, then 282/1.00
then 30' run as a brick at Z2/Z3
Time to kick back and watch the Army vs. Navy game! Although it has been a disappointment the last several years for Army, it is Christmas season and maybe I'll see my Alma Mater win for a change!
Tried to hit right on the targets to save some for the 15k run I have tomorrow (yes, I'm delaying testing a day to recover...). 2 x 12' (4') + 1 x 7 (5') all at 1.00 on the nose; 20' of 0.84 to finish. I'm just not feeling ready for an FTP bump right now the way I'm feeling a v-dot bump coming... I guess we'll find out Tuesday!
Just finished Saturday Bike, 1hr20 min 2x14' + 7' at FTP/Z4 (232W target) followed by 15' Z3 (197W Target)
Completed (maybe making it a little harder than it should by overdelivering a little bit in advance of Monday Testing) : 1) 2x14' (244W - 1.05 & 243W - 1.05) + 1x7' (240W - 1.03) 2) 15' (201W - 0.87)
The universe is conspiring against me!!! Well not really but sometimes the best laid plans are hard to carry out. Monday was supposed to be my scheduled day off so like a good EN Triathlete I planned my day around the bike test and a massage! How's that for dedication. Then yesterday I realized that I had a two day mandatory training session starting Monday morning at 8 AM so I rescheduled the massage and starting thinking about moving the bike test to Sunday and not doing today's bike. Then I dreamt about the bike test last night so I just decided I'd do it today since I took yesterday off entirely.
So after breakfast and some shopping errands I did some OSMO preload hydration, took the dog for a short walk for a dynamic warm up and got ready for the test. I loaded up the performance file from my last test so I would have a benchmark and then hit the start button. The Vo2 session felt hard and my legs, especially my quads, were barking at me from the start, but I guess that's what they're supposed to do in a test like that. I finished the 5 minutes with a 293 NP which was a 6 watt bump from the last test. OK, I'll take that. After 10 minutes the Garmin started beeping and it was off to the races.
I was ahead of the racer that showed my last performance by this time and so I didn't have anything to chase. I started out a little below what I thought I could do and tried to build the whole ride from there. I usually have a hard time with these tests about half way in as my concentration starts to drift so that was my focus this time to not let that happen. I got to 15 minutes and then tried to kick it up a little more and then again at 17 minutes and then with 90 seconds to go I just opened it up (as much as I could at that time). I shifted into a higher gear at 19 minutes and pushed as hard as I could for the last 60 seconds and then just collapsed into the aerobars when the lap ended at 20 minutes. After the dust had cleared and I wiped the sweat off my face I found that I did 245 NP for the 20 minutes which translated into a FTP of 233 which is a 13 watt (6%) increase over the start of the NOS.The nice thing was that I didn't feel really toasted during the cool down and I was putting out about 2X the watts as my October self during it. Perhaps there was a little more there that I left on the table but it sure didn't feel like it at the time.Training peaks file here http://tpks.ws/21of
I'm glad it's over. Now maybe I can dream of sugar plums and a white Christmas...
I was just not into it today. I did my time (244, 244, 241 W for the 3 FTP parts, 90 min total), but it just wasn't really where I wanted to be. I kept telling myself that this meant it was an important workout because it was a mental test, and I hope that's true. The brick run was nice because it was warm outside today so I didn't even have to wear gloves.
Here's hoping that Chris coming back for break and just an easy day off will lead to a better attitude Monday.
Sorry I'm not all happy-cheery, but maybe it's cool for people to know not every day is totally gung-ho.
Thanks for the feedback on the IF 1.3's ... I guess if you tested there or have the experience to know you can sustain that, it makes sense. The 1.2's kick my butt pretty well enough so leaving it at that!
Got my Saturday ride in outside today with buddy from work and local cycle group, so was not per the plan but nice to get some fresh air for a change. Looking forward to 36 hrs of rest and then the test!
Comments
needed to be in the city / at work early today, so I i did a spin class instead of the VO2 intervals (which i can only do at home). the class was actually pretty close to the prescribed wko with some Tabata (20" on / 10" off) work early on and then 6x3' intervals as the main set.
legs are feeling the work!
I don't know if I'm getting better physically, mentally or both, but my watts keep going up.
These are my avg watts from Oct. 30th thru Dec. 11th with the # of reps in ( ). All indoors:
10/30 277w (6)
11/6 298w (6)
11/13 311w (7)
11/20 318w (7)
12/4 316w (9)
12/11 327w (10)
Work works, but I think it builds mental toughness and confidence too.
Good luck to all.
Today I woke up after only 6h of sleep with a sore throat and overall feeling wasn't a lot better than my throat. Those Z5 run interval take a lot out of you body ...
Well I skipped the run today to give my feet as much time to reload as possible to get on the fight against the 10x2' killer workout that was waiting for me in my pain cave.
I really found no motivation to hop onto the bike but when my bride came home from her swimming class she told me to just go there and give it everything I have for today and if I fail I still will feel better than not trying it at all!
Oh my dear how much I love her #sendingvirtualkisses
So I went down into the cave of pain and agony and I said to myself "Just try to do as much of the 2' intervals as possible and if I can't continue cut it down to 1'/1' just to get the total Z5 volume in"!
Oh and this wasn't just a fight today THIS WAS SPARTAAAA!!!
Had to fight for every single second and sometimes I could swear the clock was running backwards!
Total workout: 1:04, TSS 97.7, IF 0.96, NP 295
Intervals as NP/IF:
374 / 1.21
370 / 1.20
380 / 1.23
376 / 1.22
376 / 1.22
366 / 1.19
384 / 1.24
367 / 1.19
367 / 1.19
385 / 1.25 (legs stopped working after 90'')
http://tpks.ws/TJAj
These VO2 intervals are so hard. Not sure I'm going to see any bump in the testing next week. Tried to make sure I was hydrated and fueled for the workout today. Two minutes is a very, very long time!
328-1.13, 330-1.13, 333-1.14, 334-1.15, 335-1.15, 337-1.16, 332-1.14, 328-1.13, 327-1.12, 324-1.11
At least I kept it in the 110-120% range
Always glad to be finished with this workout. 2 minutes goes by so slow sometimes.
Thurs. bike workout done. Good workout.
EN bike WU- HR 134 bpm
10x1.5' Zn 5 @ 1.14, 1.16, 1.18, 1.20, 1.21, 1.19, 1.21, 1.20, 1.21, 1.22
10' Zn 3 @ .84
Did Tues. run as a brick- 40' easy + 3 uphill strides
I got the bike in before the rain is suppose to arrive. MS 10x1@Z5. 1.32, 1.26, 1.32, 1.29, 1.26, 1.26, 1.44, 1.26, 1.38, 1.57, . Intervals went well. I think I am ready for a bump in FTP testing
@ Stephan, I admire your willingness to work hard and get your workouts in, but remember you're in this for the long haul. Listen to your body too and don't let one or two workouts drill you into the wall.
So today, or I should say this afternoon and evening, is an interesting time in the Pacific Northwest. There is a major windstorm working it's way though the region and it started picking up just as I got home from work. NOAA was warning of high winds, toppling trees due in part to saturated soils after 2+ days of rain, power outages, and general plague and pestilence. So I decided that I would get on the bike and do the MS plus 15 minutes or more of Z3 work. I got rolling and I could hear the wind picking up and fir cones and branches hitting the roof from the 100+' Douglas fir tree in our back yard. (Yes, it is that big. The trunk is over 4' in diameter.) I got the intervals done and then hit the Z3 work after a couple minutes of recovery. Just as I hit 9 minutes of that the power blinked off and since I'm using a Computrainer, so did my trainer. Luckily I was recording the ride on my Garmin so the data was still there. The power came back on quickly but I didn't want to risk having electronics plugged in and running with the power flickering off and on so I shut it down and called it a day.
And the numbers are10X1.5, goal 287 watts and 1.30 IF:
286 1.30
285 1.30
284 1.29
283 1.29
285 1.30
283 1.29
286 1.30
283 1.29
285 1.29
288 1.31
Followed by 9 minutes at 184, 0.84
Enjoy the rest day!
The Thursday bike is in the books. It was not my best set of numbers, but it was a good workout for me. I have been battling a calf strain. I have lightened up my runs to the point I am not even posting them. My rides have been a little off, especially when the fight gets tough. Today was no different. Had a long day with a lot of physical work before the workout. We got a couple feel of snow and I spent a bunch of time shoveling. I did 4 X 5' @ 110% and 2 X 2' @ 120%.I hit those numbers, but it was definitely a struggle. My numbers were 291W, 291W, 287W & 291W. IF for the set was 1.13(291W) & 1.11(287W) My 2' intervals were 309W & 310W just over 1.20 IF.I ran a progressive pace brick after the ride and was very happy as my calf did not get tighter and actually loosened up during the run.
http://connect.garmin.com/modern/activity/649284699
I had some serious reservations about this workout while I was warming up. I pushed hard during the past 2 day’s workouts and was feeling the fatigue. I figured I would be conservative so I could get through the workout. After the 1st 2 intervals I started feeling a lot “better.” These things don’t ever feel good but I just felt more capable of hitting my goal watts. I didn’t think there was any way I could do it but I nailed this thing.
10 X 2 @ 1.13, 1.17, 1.22, 1.22, 1.28, 1.28, 1.25, 1.29, 1.27, 1.3 (390!)
NP for 63 minutes was 285
I had a solid brick run afterwards. Resting hard until Saturday morning now.
Have had a rough time getting to the workouts for the last couple of weeks - sick, sore throat, family off to cross-country ski race just north of Mark's crazy weather, funeral for a friend - not fun. Managed to get most of the bike workouts in with a minimum of runs. Only had time for the main set of punishing 1.5 min Z5 this morning, but they went well. First nine were between 1.22 and 1.24 IF, so decided do beat down the last one and did it at 1.35. Want to nail the test on Monday, but don't want to hurt so much that I make this sore throat thing linger any longer. Will try to be smart this weekend. Great to see how everyone is managing their workouts! Keep it up!
@Judson, I bear ya. We had a record high for the entire month of December yesterday at 66 degrees F. Some places here got into the upper 60's.
I hope your health and lick improve.
The weekend flu-like symptoms have diminished and were likely from too much fatigue and not enough recovery. I need to avoid shuffling workouts around. There really are good reasons for the way the plans are written.
So last night I did the 10 x 2' VO2 intervals - no extra credit, just the main set then 40' brick @ MP
MS: 52:16 @ 190w, IF = 0.959
237, 1.20
243, 1.23
239, 1.21
240, 1.21
244, 1.23
238, 1.20
244, 1.23
238, 1.20
244, 1.23
241, 1.22
Ouch, those hurt but felt good to run after.
WU w/ 12' @ Z3 IF 0.85 / VI 1.00
10x 1.5' @ Z5 target 334 watt.
Actuals - 331, 334, 333, 334, 331, 337, 333, 336, 343, 351
Felt like I could've pushed a bit more and a bit earlier but want to win the war next week vs the battle today.
http://www.trainerroad.com/cycling/rides/1340646-07-Thur-10x1-5-Z5
http://www.strava.com/activities/228606806
First of all, want to say I am amazed at some of the work being done by the team on these Vo2 intervals. Lots of improvement all around. Also I am in awe at the dedication from some of you that have crazy work schedules and can't get the work done until late in the evening. I'm lucky to have a very flexible work schedule that allows some 'normalcy' to my training times. Not sure I would have the dedication to put in a long day at work, commute, family commitments, and then jump on the trainer or go out for a run deep into the night. Many props to those that do!
The 10 x 1.5' Vo2 intervals seemed really hard this week. Still made improvements from last week, but I was gassed at the end.
272/275/277/275/274/275/275/274/274/278 (Avg 275)
IF 1.32-1.34
Overachieving based on expected FTP bump next week ?
Felt like I had a little more to offer but would not have survived 10x 1.3's this morning!
@David: I suspect there are a few groups of people who can do 10 x 2' at 1.3+
- People who are new to power training tor training with intensity. These are people who are learning what it means to train hard, and have big gains to make. They may also just be new to cycling and have big gains to make for that reason.
- People who are vets but came into the season "out of shape", i.e., below some baseline FTP that they know is where they ought to be based on the last few years experience.
Both of these groups are people that will probably be ok overachieving in the first 8 weeks, but need to watch out about overachieving in the second half of the OS...because they have already made the majority of their big gains after 8 weeks.
- A few younger guys (mostly guys) who can do it because they are young and strong and can fake it for a couple of minutes at a time. These guys are in more danger of putting themselves in a hole.
- A small group of people who come from some sport where they have good sprinting power but not so good endurance...i.e., better fast-twitch than slow twitch (at least on the scale of endurance athletes). These are people who naturally don't perform as well on the FTP test as those who have a strong endurance base. Maybe some ball-sports types.
Just a few thoughts.
@William Jenks - great analysis! I would also add that the "fall off the back" rate after the 2nd test for many first year members is high. Last year when I ran the NOV OS, those over-achieving by posting wicked high numbers just disappeared about mid-Jan.
It is great knowing that others are working as hard (or harder) than me! make is better for those early morning 0515-0615 workouts!
Just did the bike workout and skipped the run as I'm unsure if it's worth doing a 30' run in the cold with fresh repaired tooth.
Again I loaded the wrong workout (from last Saturday) and had to cut the recovery segments down to 2' to fit it against the plan
So I did 2x14'(2') + 7' @ Z4 and I had again some annoying power dropouts from my vector especially during the first segment.
Total workout: 1:24 / TSS 116 / NP 282 / IF 0.91
Z4 Segments done at (NP/IF):
304 / 0.99
315 / 1.02
315 / 1.02
http://tpks.ws/narc
Bike workout done this morning.
2x12', 1x7' Zn 4: 236w, 236w, 237w all 1.01 Tried to save a little for test Mon. It already hurts!
30' run done as a brick.
2 X 14'(4') + 7'(5') @ Z4 : 295W/IF 1.05, 289/1.03, then 282/1.00
then 30' run as a brick at Z2/Z3
Time to kick back and watch the Army vs. Navy game! Although it has been a disappointment the last several years for Army, it is Christmas season and maybe I'll see my Alma Mater win for a change!
Completed (maybe making it a little harder than it should by overdelivering a little bit in advance of Monday Testing) :
1) 2x14' (244W - 1.05 & 243W - 1.05) + 1x7' (240W - 1.03)
2) 15' (201W - 0.87)
Next bike session .... THE TEST !!!!
Link for today ---> http://connect.garmin.com/activity/650222204
Saturday bike done! 2X14'. 1X7'.
286 - .98, 290 - 1.00, 293 - 1.01
Now time to recover for Monday!
The universe is conspiring against me!!! Well not really but sometimes the best laid plans are hard to carry out. Monday was supposed to be my scheduled day off so like a good EN Triathlete I planned my day around the bike test and a massage! How's that for dedication. Then yesterday I realized that I had a two day mandatory training session starting Monday morning at 8 AM so I rescheduled the massage and starting thinking about moving the bike test to Sunday and not doing today's bike. Then I dreamt about the bike test last night so I just decided I'd do it today since I took yesterday off entirely.
So after breakfast and some shopping errands I did some OSMO preload hydration, took the dog for a short walk for a dynamic warm up and got ready for the test. I loaded up the performance file from my last test so I would have a benchmark and then hit the start button. The Vo2 session felt hard and my legs, especially my quads, were barking at me from the start, but I guess that's what they're supposed to do in a test like that. I finished the 5 minutes with a 293 NP which was a 6 watt bump from the last test. OK, I'll take that. After 10 minutes the Garmin started beeping and it was off to the races.
I was ahead of the racer that showed my last performance by this time and so I didn't have anything to chase. I started out a little below what I thought I could do and tried to build the whole ride from there. I usually have a hard time with these tests about half way in as my concentration starts to drift so that was my focus this time to not let that happen. I got to 15 minutes and then tried to kick it up a little more and then again at 17 minutes and then with 90 seconds to go I just opened it up (as much as I could at that time). I shifted into a higher gear at 19 minutes and pushed as hard as I could for the last 60 seconds and then just collapsed into the aerobars when the lap ended at 20 minutes. After the dust had cleared and I wiped the sweat off my face I found that I did 245 NP for the 20 minutes which translated into a FTP of 233 which is a 13 watt (6%) increase over the start of the NOS.The nice thing was that I didn't feel really toasted during the cool down and I was putting out about 2X the watts as my October self during it. Perhaps there was a little more there that I left on the table but it sure didn't feel like it at the time.Training peaks file here http://tpks.ws/21of
I'm glad it's over. Now maybe I can dream of sugar plums and a white Christmas...
I was just not into it today. I did my time (244, 244, 241 W for the 3 FTP parts, 90 min total), but it just wasn't really where I wanted to be. I kept telling myself that this meant it was an important workout because it was a mental test, and I hope that's true. The brick run was nice because it was warm outside today so I didn't even have to wear gloves.
Here's hoping that Chris coming back for break and just an easy day off will lead to a better attitude Monday.
Sorry I'm not all happy-cheery, but maybe it's cool for people to know not every day is totally gung-ho.
@Mark. Nice Job! Work works.
Thanks for the feedback on the IF 1.3's ... I guess if you tested there or have the experience to know you can sustain that, it makes sense. The 1.2's kick my butt pretty well enough so leaving it at that!
Got my Saturday ride in outside today with buddy from work and local cycle group, so was not per the plan but nice to get some fresh air for a change.
Looking forward to 36 hrs of rest and then the test!
http://www.strava.com/activities/228978392