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2015 JOS Week 2 Bike

kimmydctkimmydct
in General Training Discussions
Kicking off Week 2! Adding a little more Z4 to the intervals this week. INT folks have 3 x 6' Tuesday, 6 x 1.5' VO2 Thurs then 2 x 10' Z4 + 2 x 15' Z3.

Rumor has it Sunday might be low 40's here so I might flip the bike and run this weekend and get outside on the bike on Sunday.... We'll see. The forecasters seem to be worse than usual this winter so I won't country bike rides before they hatch! image Happy Hammering!
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Comments

  • ezellrhezellrh
    As promised (as I am jumping in late), took Monday off and tested this morning. Much like many others, I added to the volume of study that shows if you don't work hard for months on end, your fitness drops. Someone should write that down. Any who, here's the data:

    I used the 'old' 2x20 (2) FTP testing protocol (I want to compare apples to apples with multiple previous years of testing). Road bike/trainer/big fan/youtube music mix, lots of caffeine (coffee), GU ~30 minutes prior to start and GU on the 2 minute rest period. As I typically start off each OS with a "hey, I popped on the bike test" note, I was really focused on starting 'reasonably' and building into it. I actually felt this was a pretty decent test and was completely smoked by the last two minutes of the last interval. Thank you AC/DC and whatever that "Blade" techno song is, I'm sure my neighbors appreciated waking up to it.

    Stats for 42 minutes: 247 NP, 163 ave HR, 94 rpm.
    1st 20 minutes: 251 NP, 158 ave HR
    2 min recovery: 120 NP
    2nd 20 minutes: 257 NP, 169 ave HR

    As I'm moving the wrong way right now in weight classes at 6'3", 195, that puts me at 2.78 wts/kg. Meh.

    I'm very happy with the actual workout, felt like I paced it as well as I could given my current level of fitness. I'm just not happy with the outcome. I have a lot of ground to make up, that's why I'm here! Good luck with week 2 everyone.
  • Chris OubreChris Oubre
    Tuesday Bike workout complete. I was only able to get in 50 min so I'll have to do the run this afternoon. I help about 97% of my FTP on each of the intervals. Today was my first bike workout in a bib. I've always trained in tri-shorts. Never realized how mean I was being to myself.
  • Gordon CherwoniakGordon Cherwoniak

    Well 3X6 in the books all at .98.  Overall 34' as I just got in the main set today.   

    I'm not sure why this felt so tough today perhaps a combination of the following:

    My 24 hour return flight catching up with me; too may Mai Tai's in Maui or my swagged FTP which felt good 2 weeks ago.  I'll keep monitoring it this week and may just test on week three if needed.

  • Bill McKinneyBill McKinney
    I got mine done at o'dark thirty. 3 x 6' @ ~100%...at some point I guess I better break down and buy a new head unit. Mine was stolen, so I've been "estimating". Hoping to get out and ski a little bit tonight. Tomorrow's run will be skiing for me. Will be my first try with the headlamp...wish me luck!

    Have fun everyone!
  • kimmydctkimmydct
    Roy- Nice test execution. The gains will come quick, no fear. And UGH @ 2 x 20' but I get why you did it that way....

    Chris- Good job! Everyone says that about bibs... Although not sure if it is the same for chics....

    Gordon- Props for getting it done! Perhaps another Mai Tai on the bike for "fuel" would have helped?

    Bill- Nice work! Be careful skiing! I'm dying to try "ski biking". Ever tried it?
  • Brian KellyBrian Kelly

    Tuesday bike done; here are the stats:

    Duration 01:00:00      kJ(Cal)  562     TSS  68   NP  165     IF 0.83   FTP 200   Watt/Kg 1.35

    I am still not sure what all the stats mean since this is only my fourth ride with power.

    I did up my cadence as suggested by Matt (Thank you) to between 88-90...i did the run as a brick and found that my legs were in much better shape for running after using a higher bike cadence.

    Wow! what a difference using a higher cadence made on the run...I felt like I was floating compared to the cement legs I usually have after the bike.

    -BK

     

     

  • kimmydctkimmydct
    Brian- Great job on the cadence and glad to hear it helped the run! The stats that are most important are those of the actual intervals. Do you hit the Lap or Interval button for each interval in your main set? What's important is hitting 95-100% on the Z4 intervals, not as much as the total IF of the ride. Make sense?
  • Larry PfefferLarry Pfeffer
    Somehow managed to get out of bed this morning at 4:45. That was not easy after watching the football game last night.

    Legs felt a little tight and only got 50' of the bike done (cut it 10' short to jump on the treadmill - figured the z1 run would loosen them up).

    3x6' @ .97, .96, .97
    1x10' @ .81
  • Brian KellyBrian Kelly

    I am using TrainerRoad and its sets the FTP level in each OS workout...for all the sets I hit the FTP levels..Is that what you mean?

  • Peter NoyesPeter Noyes
    Week 4 of Get Faster for me. I am a misfit. Today was another 2x20 which I did at 244 watts both times (Up from 241,243 last week). My heart rate peaked at 174, down from 177 last week. Fitness is improving! I am excited to start the VO2 workouts next week. I like suffering for 2 minutes at a time, not 20.
  • Betsy KantorBetsy Kantor
    Was awake before 0415 alarm this am and got 55' in but will have to run after work.
    3x6' @ NP 1.04, 1.08, 1.11
    1x10' @0.9
    Cadence 84-85
    HR 150s-which proves again I wasn't overworking it. Sure wish I had just skipped the test last Monday until I was 100%

    Good work all you early risers!
    @Kim-hope you get some respite from the cold and get outside this weekend!
  • Gordon CherwoniakGordon Cherwoniak

    @Brian - If you are using Trainer Road and you set the FTP at 200 and you hit the intervals then you are good.  As Kim points out just realize that 95%-100 of that 200 number is good for the main sets.  For me the main set on intermediate plan was 3X6' @ FTP,  So for you that means between 190-200 watts is in the EN wheel house for the 6 minutes.

    As for the numbers:

    TSS -Training stress score - The amount of training stress generated from a workout.  Many training logs track this weekly and monthly.

    NP - Normalized power - This give you the average power number if you would have ridden at a constant power output.  This looks at how much stress was put on your body weighting power spikes more that easy stuff.

    IF - Intensity factor - How intense a ride is.  A 1.0 equates to an all out effort for one hour.  If you are above 1.0 for an hour you need to retest as your FTP is set incorrectly (assuming no power meter problem).  By definition you can't go harder than 1.0 for an hour.

    Check out this link for some more EN resources:

    http://members.endurancenation.us/R...+Resources

     

  • Brian KellyBrian Kelly

    @gordon and @kim...thanks for the feedback, I am hittng those FTP levels, so looks like I am good...my IF score is less than 1 and I can tell you that I am working at my peak and literally sweating my butt off!

  • wareagledustywareagledusty

    Tuesday Bike 3x8' Z4 done this morning.  310 FTP from last weeks test, w/kg 3.08

    The Z4 Intervals were:

     1) NP = 320, IF = 1.03, Cad avg 81

    2) NP = 320, IF 1.03, Cad avg 77

    3) NP = 318, IF 1.026, Cad avg 76 (Was a bit fatigued on the last interval)

    10' Z3 @ NP 267, IF .86, cad avg 85

    Had to bag the run this morning, didn't have enough time.  Will try and make it up after yoga tonight.

  • Phil MillsPhil Mills
    Won the battle getting out of bed this morning and completed the whole 60'

    3X6'@Z4 NP .99, .99, .99
    1X10'@Z3 NP .99

    I kept working on riding steady during the intervals, and they sure felt anything but steady. I'm surprised at how the numbers turned out.
  • morpheusmorpheus
    Lots of early risers in this group. Cool. Personally, I think that helps the mojo a ton. Get it out of the way before the Workout Wrecking Audibles happen from that thing called work (or, life in general).

    Tues FTP work is done and in the books. Solid. Nothing to complain about, yet. Nothing to shout from the rooftops over, either. Steady as she goes.

    Mad Scientist Mode.

    60'
    3x 8' (2') @ .99, 1.0, 1.0
    15' @ .85

    that short run was done a little bit earlier in the day on a treadmill.

  • Daniel HuhnDaniel Huhn
    Early AM workouts are the best. Get more done before most people even get out of bed. My only problem was the black ice on the sidewalks this morning. Turned a cold windy AM run into sheer terror. Had one slip that almost put me on my but. At that point, it wasn't worth risking another concussion. I got plenty of those in a former life as a hockey player. Can't wait for 50 degrees this weekend.
  • Peter NoyesPeter Noyes
    I am an early riser as well. I wake up at 4:15 most mornings to workout. Nice to get it over and done with.
  • kimmydctkimmydct
    Props to all these early risers! I can only do that if there is NO other option and skipping isn't an option either.

    @ Betsy- Yup, rumor has it we'll have 40 degrees on Sun. Hoping for an outdoor ride. You totally killed those intervals! Don't get too over ambitious though....

    Did my 3 x 6' using the Sufferfest Local Hero video and did them as "pyramids". Hit them at 1.02, 1.02 and 1.01IF. Forced a 1 mile run on the treadmill.
  • jimmy augustinejimmy augustine
    What a day. In a hotel for work. Got 3x6(2) done as intensely as the little spin bike would go. Ready to travel home tomorrow. Really glad it is the OS.
  • Al TruscottAl Truscott

    The GF plan has me @ 5 x 2' (2') VO2 Intervals. Since these were the first I've done in a while, I turned them over @ IF 1.1

    Early morning wko was 42' swim, 200s and 150s, last 50 of each a sprint. 

    My left knee, which has been giving me grief under the knee cap when I walk up or down stairs (osteomalacia?) tolerated the biking fine. I'll see what running on a rubber track is like tomorrow.

  • gwdykes@hotmail.comgwdykes@hotmail.com
    On the road like Jimmy, had flight delays, got in late and did mine using heart rate on the inferior stationary bike. But I got it in and think i did ok on the zones as pool of sweat about same as my power wko. Good news had no problem getting a treadmill to do the run after!
  • AnnSloanAnnSloan
    Whew -
    3X6'@Z4 NP .99, .96, .99
    1X10'@Z3 NP .98

    Skipped the run today.
  • jalesliejaleslie

    3x6 @ 0.99, 1.0 and 1.01 done, with 10' Z3 afterwards.  Did not want to do this, but felt good once I got some blood flowing.  

    http://home.trainingpeaks.com/athlete/workout/QTKV7PLWM2VPHPA4GDX3QJECMA

    I am NOT a morning person, rarely can get out of bed as it is for work!  Plus, my trainer is in the bedroom and I don't think my wife would appreciate intervals at O-dark-thirty!  Wish I was a morning person, though.  I am an absolute night owl (who has trouble falling asleep).  

  • Trish MarshallTrish Marshall
    My battle with technology continued yesterday. image Power tap is fixed and working, got the official EN wu ride in fine, started the interval workout and my computer reminded me that I was up toooo late the night before looking at light fixtures for my kitchen remodel with a threat to power down due to low battery. I toddled upstairs at a rest interval to fetch my cord and then it happened..lost my wo. about 5' of tech shenanigans later I started where I left off by opening a new workout. Oh and my legs were kinda dead. LOL. Finished out that last TH interval and tempo.

    So, I don't have a pretty graph, but I hit all the TH sets, got in 12' of tempo in the WU and the 10' after.

    My OS goal is to do the wu and get the extra saddle time, EVERY TIME. I am not chained to a job, so I have the bandwidth to make this happen. It's also what I did in 2013 which ended up being a banner year for me.
  • rstrangemdrstrangemd
    Between work and family commitments (my son had emergency appendectomy on Sunday shortly after I finished my FTP test and my wife spent the night vomiting from flu bug) I couldn't get my workout in until later in the day:

    3x6' z4 IF 1.04, 1.06, 1.07
    I didn't have time to complete the full hour but Managed 10' z3 IF 0.88 then had to run off to the hospital.
    No optional run for me
  • Ralph MooreRalph Moore

    Tuesday Workout went pretty well, no adverse effects on the Hamstring so I plan to continue the bike OS workouts full throttle while I ease back into the run.

     Had to go get U-Haul truck number 5 of stuff last weekend and load number 6 is scheduled for this weekend so that sort of screws my workout schedule.

  • David HowardDavid Howard

    Had wrong date plugged in to be in sync with y'all....(did week 3's TUES Bike- no run)

    WU w/ 12" Z3 185w ave; HR 132 ave

    MS: 2x10'Z4 @ 225, 220w ave HR 145, 150 ave

    + 10" Z3 @190w HR 145 ave

    felt tough but "OK" at these new 230w FTP ranges {last test said 190 FTP but I trained at 200+ish}

    Z3 is really hard to do comfortabaly because it is right between the rear sprocket gears (on Big ring) 17-19 jump so to hold watts its 75RPM or 95+RPM ...forces me to use SMALL 12 or even 11 to be at 80-low 90s .....not a new problem....but still a point of frustration for me (11-23 rear).

  • baprince15baprince15

    Starting the week a day late, but better late than never.  Time was short this morning, so I only got the 3x6' intervals in (1.00, 1.04, 1.02). I'm hoping to get my run in after work, but that is looking doubtful.

  • Joe MatchetteJoe Matchette

    Got the workout done yesterday as prescribed.

    3x8 -- all at Z4

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