Roy- great post. takes a bit to get back into the habit. remember it's your choice to get it done. tons of reasons out there for all of us to not get the training in. we're all busy and tired. we choose to do this. good news is that we know what it takes to get 'there', consistent hard work....cold mornings when we're barely awake, later in the evening after a bad day at work, squeezing it in in a tiny window of opportunity during the day.....
Following surgery, adhesions can form. Breaking them up is part of what PT is for. The process is painful, and so some people skimp in the effort, leading to decreased range of motion in the joint which was operated on.
Just a note to the newcomers, the z3 sessions at the end of the workout are important, too. IMO, these are the intervals that teach you to keep turning it over when you think you're zapped. I believe that they build the endurance, even in an OS where endurance is not really a priority. And, there's a mental edge to it, also. Teaches you to keep pushing when you think you've done enough. So, when others start letting up, you can push through it.
Chris- Great point on the Z3. I think in the past they were written as "remainder of time Z3" and I'll admit, I almost always skipped it. BUT now that its written as "MS2", I do it. Go figure!
Here's how today went:
2 x 8' Z4 #1: Done as over-unders; 1.02IF, avg cad 94, avg HR 164 #2: Done as "climb"; 1.01IF, avg cad 80, avg HR 165
Tried to mix it up a bit to keep it interesting. I was riding along with Sufferfest Angels video but modifying as needed for the prescribed EN effort.
2 x 12' Z3 #1: .84IF, avg cad 90, avg HR 159 #2: .88IF, avg cad 86, avg HR 157 (Threw in a hard sprint effort to catch the guy in the video which brought up the power)
Total of 15miles in 60 mins. Then did 22 mins (2 miles) on the treadmill. Kind of in between Z1 and Z2. That is "normal" for me as my Z2 and Z3 paces aren't "real" based on my 5k vdot. My "real" HMP is closer to 10:45. Works for me....
Get Faster wk 3 called for 2x20 @ Z4 + 6x2 @ Z5 + Remainder at Z3
I rode outside and did it more like 1x30 + 1x10. I averaged 256 watts for the 30' the last 20' of that averaged 262. I think my FTP of 253 might now be wrong. Overall I rode for 2:20 with an average power of 214 and NP of 234. 0.91 IF. I will probably try a new FTP test soon. The plan iI am on is about to switch from FTP work to VO2 max work which I need. I struggled with the 6x2 to get over 280 watts, I used to be able do my VO2 sets at 310 watts. Or it could be that I crushed myself in the first part of the ride.
75' on the trainer done with 3x8'(2') @ 1.00, 1.02, 1.04 and 2x10.5'(2') @ 0.91 and 0.93. I would have done 2x15' for MS2 but didn't realize it was 15' instead of 10' until after I got off the bike. Easy brick run 4mi afterwards on the treadmill in 27:59, avg 7:00/mi.
First of all thanks to everyone for posting their knowledge/experience in this thread - I am newbie and reading your posts are both informative and inspiring...
Now I want to borrow your collective brains because I have question concerning power and cadence.
I have never trained with power before this week - it appears the power reading is a combo of cadence, bike gearing, and trainer tension. For both my test and today's session my Z3 cadence was avg 75...I noticed others posting cadence of 85-95. Also I have read that a higher cadence is easier to sustain.
So questions are:
1.) do I need to adjust my cadence to a higher level?
2.) If yes, what is the best way to adjust it? gear? trainer tension?
(as a note: with my current setup I am definitely working hard in Z3)
Channeled Al and lathered up my nether region and got to it. 2 x 8' and 2 x 12' @ .85. Dun!
Normalized my Spotify playlist and Channeled Jeff with some Rush and added some Ramones, Nirvana, Queensryche, Pearl Jam, etc. Much more steady intervals.
@brian, feel free to go to another gear and elevate your cadence. Tension on the wheel is irrelevant. Well not irrelevant but practically speaking doesn't matter because if you increase tension you can always increase cadence by going to another gear. Powe is a function of cadence and torque that is caused by the force your legs put onto the drivetrain.
Hello everyone. Due to very poor timing with a bout of the flu last week, my bike test was postponed until today. FTP = 250, which is about where I thought I would be after coming off a sporadic year training-wise due to a herniated disk. Feeling good now and happy with where I am at! Hoping to get back to where I was before the back issues by the end of the OS. If I stay focused, I think I have a shot at it...
I will say one thing - these bike tests certainly don't hurt any less. Ouch.
Just got the Sat Bike workout in. I'm feeling really good about the workout, making it two good-ones in a row. I really focused on not letting my power drop during the 2' rest period, as I have a tendency to really let myself cruise at Z0 during that time.
Threshold 1: 227 vs target of 217 Threshold 2: 231 vs target of 217 Long interval: 195 vs target of 184 Long interval: 195 vs target of 184
Well, my power tap drama continues. Took my bike into my LBS for our group computrainer ride expecting my unit to work,but alas it did not. So, since the computrainers are off (about +30 watts) I did the ride at my estimated FTP and tempo. Not gonna lie, my ego really enjoyed the higher numbers. I noted my HR and they were pretty much where I expected them to be throughout. Did the EN warm up, then the sets as written. After a break waiting my turn for a mill, did the brick run at my z2 and z3 paces. HR says those are correct too. Good stuff.
Brett- strong work! Just don't go too crazy too early in the OS with beating targets..
Larry- solid intervals! It's good to feel tired at the end... That way you know you did something!
Trisha- good work even w the tech snafu! Nothing pushes me into a fit of rage easier than when my stuff isn't working! But that seems to be the norm with Garmin software lately so I seem to be getting used to it!
Did the ride after the run, due to family commitments and weather. So far so good. Realized as I was doing this, that the TR "goal" bars are set at 100% and 85%. So need to be careful to stay at or just under. I have a tendency for "overtraining". Not looking forward to longer Z4 segments to come!
Today's ride convinced me that my test Monday was a reflection of not being completely recovered from my flu:
2x8' at 1.04 and 1.09 and I wasn't toasted, then the 2x12 at .9. Cadence mid 80s. Expecting a satisfying gain next test.
No time for bric run today-ran off to the shooting range for an all day women's gun safety/self defense class. I've done a lot of target practice but today I learned a lot about gun handling. Also, learned to use holster, run and turn and aim-lots of fun!
Got it done today, hit all my zones at .87. Still a bit choppy not a smooth as John S. Am thinking one still not fully in the "groove" to be consistent. Number two may have to give up Breaking Bad as my drainer show as am getting distracted......Also did the run and it wasn;t pretty.....One day at a time.
Betsy, sounds fun, Today was daddy/daughter day at the range after the WKO and we had a ball
My wife was on her trainer right next to me (the couple that trains together....sweats together) and I looked at her in envy when she was on her rest intervals while I was not...funny, I didn't notice it the other way around.
Just coming off two weeks of holiday's. I did quite a few rides in the NOS but did not really have my head in the game. So no test and just going with the 215 FTP which is what I was working with.
Starting with the Saturday bike workout. 2X8 @ . 97 and .99 2X12 @.83 for 57' total @.84.
I have yet to consider OS goals but will visit Chris' thread in the coming days.
Switched Saturday for Sunday's workout. So glad I read the posts about the importance of MS 2. I would have done it anyway but it helped to really understand why it's important and I felt that, even if only during an hour ride. Keep going steady even if you're bored or tired.
Finally able to start running again so guessing my Saturday morning TRX class may have to go soon when I'm completely back to running. Did it then ran/walk for an hour covering 5+ miles. Legs tired today. Being 51 sure feels different than even 40 as far as asking my body to push. Looking forward to seeing what I'm made of!
was a few watts low on the 8min sections. Still trying to get the hang of my powerbeam trainer. It seems to be 5 to 10 watts lower than my quark. I tried seeing it 5w high for the whole session and it was still a little low on the 8min sessions and a little high on the 12 min sessions. Still it is nice to be able to work at the cadence that I choose and have the power compensate.
I am on the road mon thru wed. Will do my best to get the tuesday wednesday session in.
Around 6 hours after my 14 mile treadmill long run I got on the trainer for a 60' ride. This Sunday ride following the long run is something I'm doing in order to ensure I get in 3x bike rides per week without being able to ride Mon-Wed. That said, I'm doing it as an ABP ride since it follows the Saturday brick and the Sunday long run (which will within a few weeks be in the ~18-mile range each week since my long run is also supposed to prepare me for Boston in April).
In any case, it was a good ride although tougher than usual, RPE-wise. Did 60' with 45' @z3 structured as 15' W/U (5 easy, 5'@z1 then 2x1'(1')@z4/5), then 2x22'(2')@z3 where the first 22' was solid IF 0.87 at high cadence and the second was IF 0.94 in a higher gear. Good power numbers.
Comments
@ Roy - Glad to help...expecting to follow your assault on 4+ w/kg
@ Scott - No frozen shoulder, please!
Welcome back.
Guns Up, Let's Do This!
Hard, but doable.
http://connect.garmin.com/modern/activity/670068382
Just a note to the newcomers, the z3 sessions at the end of the workout are important, too. IMO, these are the intervals that teach you to keep turning it over when you think you're zapped. I believe that they build the endurance, even in an OS where endurance is not really a priority. And, there's a mental edge to it, also. Teaches you to keep pushing when you think you've done enough. So, when others start letting up, you can push through it.
Here's how today went:
2 x 8' Z4
#1: Done as over-unders; 1.02IF, avg cad 94, avg HR 164
#2: Done as "climb"; 1.01IF, avg cad 80, avg HR 165
Tried to mix it up a bit to keep it interesting. I was riding along with Sufferfest Angels video but modifying as needed for the prescribed EN effort.
2 x 12' Z3
#1: .84IF, avg cad 90, avg HR 159
#2: .88IF, avg cad 86, avg HR 157 (Threw in a hard sprint effort to catch the guy in the video which brought up the power)
Total of 15miles in 60 mins. Then did 22 mins (2 miles) on the treadmill. Kind of in between Z1 and Z2. That is "normal" for me as my Z2 and Z3 paces aren't "real" based on my 5k vdot. My "real" HMP is closer to 10:45. Works for me....
Get Faster wk 3 called for 2x20 @ Z4 + 6x2 @ Z5 + Remainder at Z3
I rode outside and did it more like 1x30 + 1x10. I averaged 256 watts for the 30' the last 20' of that averaged 262. I think my FTP of 253 might now be wrong. Overall I rode for 2:20 with an average power of 214 and NP of 234. 0.91 IF. I will probably try a new FTP test soon. The plan iI am on is about to switch from FTP work to VO2 max work which I need. I struggled with the 6x2 to get over 280 watts, I used to be able do my VO2 sets at 310 watts. Or it could be that I crushed myself in the first part of the ride.
Bike: http://connect.garmin.com/activity/670342908
Run: http://connect.garmin.com/activity/670350299
First of all thanks to everyone for posting their knowledge/experience in this thread - I am newbie and reading your posts are both informative and inspiring...
Now I want to borrow your collective brains because I have question concerning power and cadence.
I have never trained with power before this week - it appears the power reading is a combo of cadence, bike gearing, and trainer tension. For both my test and today's session my Z3 cadence was avg 75...I noticed others posting cadence of 85-95. Also I have read that a higher cadence is easier to sustain.
So questions are:
1.) do I need to adjust my cadence to a higher level?
2.) If yes, what is the best way to adjust it? gear? trainer tension?
(as a note: with my current setup I am definitely working hard in Z3)
Thanks in advance for your grey matter.
-BK
Channeled Al and lathered up my nether region and got to it. 2 x 8' and 2 x 12' @ .85. Dun!
Normalized my Spotify playlist and Channeled Jeff with some Rush and added some Ramones, Nirvana, Queensryche, Pearl Jam, etc. Much more steady intervals.
20' Z3 t-run also done. But it was UGLY!
thanks Matt...I will try to get my cadence up to 85-95
I will say one thing - these bike tests certainly don't hurt any less. Ouch.
Threshold 1: 227 vs target of 217
Threshold 2: 231 vs target of 217
Long interval: 195 vs target of 184
Long interval: 195 vs target of 184
Felt good. But legs were definitely tired toward the end.
Looks like everyone is having a good first week!
Jim- welcome back!
Brett- strong work! Just don't go too crazy too early in the OS with beating targets..
Larry- solid intervals! It's good to feel tired at the end... That way you know you did something!
Trisha- good work even w the tech snafu! Nothing pushes me into a fit of rage easier than when my stuff isn't working! But that seems to be the norm with Garmin software lately so I seem to be getting used to it!
Did the ride after the run, due to family commitments and weather. So far so good. Realized as I was doing this, that the TR "goal" bars are set at 100% and 85%. So need to be careful to stay at or just under. I have a tendency for "overtraining". Not looking forward to longer Z4 segments to come!
2x8' at 1.04 and 1.09 and I wasn't toasted, then the 2x12 at .9. Cadence mid 80s. Expecting a satisfying gain next test.
No time for bric run today-ran off to the shooting range for an all day women's gun safety/self defense class. I've done a lot of target practice but today I learned a lot about gun handling. Also, learned to use holster, run and turn and aim-lots of fun!
Got it done today, hit all my zones at .87. Still a bit choppy not a smooth as John S. Am thinking one still not fully in the "groove" to be consistent. Number two may have to give up Breaking Bad as my drainer show as am getting distracted......Also did the run and it wasn;t pretty.....One day at a time.
Betsy, sounds fun, Today was daddy/daughter day at the range after the WKO and we had a ball
As for breaking bad-I got through all 5 seasons in trainer last year
Agreed!!
My wife was on her trainer right next to me (the couple that trains together....sweats together)
and I looked at her in envy when she was on her rest intervals while I was not...funny, I didn't notice it the other way around. 
http://connect.garmin.com/modern/activity/670128904
Just coming off two weeks of holiday's. I did quite a few rides in the NOS but did not really have my head in the game. So no test and just going with the 215 FTP which is what I was working with.
Starting with the Saturday bike workout. 2X8 @ . 97 and .99 2X12 @.83 for 57' total @.84.
I have yet to consider OS goals but will visit Chris' thread in the coming days.
now, get to work
Switched Saturday for Sunday's workout. So glad I read the posts about the importance of MS 2. I would have done it anyway but it helped to really understand why it's important and I felt that, even if only during an hour ride. Keep going steady even if you're bored or tired.
Finally able to start running again so guessing my Saturday morning TRX class may have to go soon when I'm completely back to running. Did it then ran/walk for an hour covering 5+ miles. Legs tired today. Being 51 sure feels different than even 40 as far as asking my body to push. Looking forward to seeing what I'm made of!
Thanks all!
http://tpks.ws/TEGj
was a few watts low on the 8min sections. Still trying to get the hang of my powerbeam trainer. It seems to be 5 to 10 watts lower than my quark. I tried seeing it 5w high for the whole session and it was still a little low on the 8min sessions and a little high on the 12 min sessions. Still it is nice to be able to work at the cadence that I choose and have the power compensate.
I am on the road mon thru wed. Will do my best to get the tuesday wednesday session in.
In any case, it was a good ride although tougher than usual, RPE-wise. Did 60' with 45' @z3 structured as 15' W/U (5 easy, 5'@z1 then 2x1'(1')@z4/5), then 2x22'(2')@z3 where the first 22' was solid IF 0.87 at high cadence and the second was IF 0.94 in a higher gear. Good power numbers.
http://connect.garmin.com/activity/671718844