Morning bike done as prescribed. 2x10 then 2x15. The second 10' was a bit tough, but then the Z3 work felt nice and "easy".
I modified the run a bit as a buddy asked me to join him for a 5mi loop through the Yorktown battlefields -- starting and stopping right next to the field where Cornwallis surrendered to George Washington....pretty cool to think about. Run was High Z1 to low Z2...not according to plan but nice to be running outdoors with friends.
I had to cut my wko a bit short but got in the "meat" of it....
2 x 10' @ 1.02IF then 15' @ .86IF. No run. Went to my "nephews'" swim meet (Friend's kids) 7yo beat the 50 free record for his age group so glad I got to see that! Trying to get him into tris!!
I'm using trainer road and finding that my first intervals of a set are the worst/most painful and they get easier even at the same power. Generally my last interval is my best/easiest. Does anyone else experience this? Trainer road has a steady warm up, so I'm wondering if I'm not properly warmed up and if I should be doing some quick intervals before I begin my main set. Thoughts?
5’ easy, 3’ standing @ big gear/low cadence, 2’ easy, then 12’ at 80-85%/Zone3/ModHard, then 3’ easy.
That's just to the right of your Training Plan.
I tend to just use the TR intro and throw in a few hi cadence bursts to warm up. Easier on my thinker.
But, the Official is official.
When Rich & Patrick made the setup with TrainerRoad, it appears that the main sets were constructed only. Warmups can be very individual, which may be why there's no EN warmup on the EN workouts in TrainerRoad. Or maybe not. So, if you want to do the official warmup, just do it and let your yellow lines go where they may. You don't need 100% Accuracy recorded for the TR warmup, just the work intervals!
And, I'm with you on the other point. My first set is always my hardest. Usually my lowest IF. This may change over the weeks as the fatigue builds. Usually, my second and third sets of anything are the smoothest.
@Joe and John-glad to see some others on the fat burning adaptation route. Something to add: After an hour I continue not eating, but have branch chain amino acids (Thorne fx brand-powder in water) to prevent muscle breakdown. Didn't eat til after the run.
@Jennifer-I too find my first FTP sprint is the lowest. Due to time, I only do the trainer road warmup, +/- on the 60s hard spins
I had time for entire wko this am: 2x 10' @ -1.04/1.05, 2 x 15' @ 0.88 I did first half of each sprint at cadence 84, 2nd half at 92 (my less preferred mode) and last 2min of each set in aero. (I also finally got my HBO GO to work so finally finishing last 4 episodes True Detective that I started a while back when we had the first half on DVR)
3 mi run-first mi 10' over z2(slow start) then 2 mi at z3. Like Roy, I too had long sleeve shirt on in Scottsdale, no gloves or hat though
Early trainer work out this morning. Completed the whole enchilada, 75 min.
2x8'@ .99 & .99 2x12'@.85 & .84
I too am working on body comp for the first part of the JOS, as I believe that it will be tougher to do so during the second half. I pre-fuel with PB&J on toast (200c) and fuel on the bike with 1-2 bottles of perform and maybe 1/2 a powerbar, averaging 415 c. Recovery is choc milk. I aim to fuel the total calories burned during the w/o so as to not negatively impact my day. I then cut calories from my daily budget. Too much? Any recommendations?
I will see about the run this afternoon. We're expecting 2"-4" of rain today.
I did the Saturday bike workout yesterday (Friday) afternoon since I had the time available to get it in. Overall it took 80' to get in a good warmup, 2x10'(3') at IF 1.02 and 1.04 then a very solid 2x15'(2') hitting IF 0.94 on both. The z4 was hard but the "z3+" was honestly effortless. I had done a 6-mile run very easy on the treadmill about 3 hours earlier so I wonder if that got my legs in a good riding mode. Or perhaps it was the off day on Thursday or the fact I hadn't ridden since the previous Sunday night. Either way it was a great ride although a lot of it was out of the aerobars to focus on TV-watching! http://connect.garmin.com/activity/675494100
Thanks for all the quick feedback on the warmups! Trainer road controls my resistance on my cycleops trainer,so I'm trying to figure out workarounds. Today I tried to do some spin ups in the warmup, but just couldn't get my HR up and my cadence was 120 with the lower resistance, so it was a futile effort. I'm going to try doing the "formal EN warmup" as a workout and then add the workout of the day after and see how that works. Thanks again and happy Saturday!
used the OS Core/Swim Prep routine as my warm-up for BIke wko; 1:10 plus 5' cool down 2x10' z4: IF 1.04/1.03; 2x15' z3: IF 0.89/0.90.
My hamstring is still not ready to run again. will skip runs today and tomorrow. Tomorrow will be a good day for the "Bring the Pain" 1km Swim Challenge.
Back home on my bike with power Executed the workout, hit the zones and much smoother and consistent than last week. Did the run as well just got it done.
2X10' @ 1.0 and 1.02 then 2X15' @ .85 and .87. Feeling some of that power come back, I was once at 260 so a long way from the current 215. I felt great on this workout today but could feel the legs working at the end. A good sleep an nutrition are turning the early week difficulties around.
I then had to do a bike boost brick as my brother called just as I was completing the workout. A quick transition and 15' later had him boosted.
It was a gorgeous day here in San Antonio (high in upper 60's and full sun), but alas I spent the entire day watching 10y/o girls play in a 3v3 soccer tournament. Got the Saturday ride done on the trainer instead and then the brick run.
I am finding the core stuff on Fridays difficult to accomplish (not what I want to do on a friday evening (or morning)). In fact, I'm 0 for 2. This means that I get really sore every Tues/Wed. I'm not very smart.
Did an FTP ride today. Since I did the 2x10 / 2x15 on Friday I mixed it back up and did the 3x8'(2'). It was good and I hit 1.01, 1.03 and 1.07 for the intervals. Then I did 21' at 0.93 to round out a 75' ride. Given the long run yesterday and the reverse-brick on Friday this ended up being quite a tough ride...good thing tomorrow is a legs rest day! http://connect.garmin.com/activity/676841200
Hamstring feels better today...tempted to run but probably a better idea to hold back as planned until I hear back from Coach P. Did the 1K swim challenge instead and what a challenge it was after having completed the Friday Core/swim cords yesterday instead of Friday as the plan is written.
I swapped in a 4th bike for the run today as I'm not really running with any intensity. I limited my ride to ensure continuing to build next week. 2X10@. 85 and .87 which felt pretty good.
After another terrible nights sleep (got in maybe 1.5-2 hours?) Friday night, I got up and made my way to my LBS for my group ride and w/o. Moving Thursdays ride to Friday and not sleeping had me a bit worried, but my body surprised me as it often does during training. Did the official wu, then the sets right where they were supposed to be. They were just hard enough. Then hopped on the mill for the z2/z3 brick. Ate a nice breakfast with my friends and headed downtown to do my second "mechanics" class. I am seriously off balance and this class is PERFECT for working on all those little muscles we neglect all season long. Not sexy like a cross fit WOD but it is just what I need. Having a pair of experienced IM eyes on my form makes this class worth it.
Comments
2x10 then 2x15. The second 10' was a bit tough, but then the Z3 work felt nice and "easy".
I modified the run a bit as a buddy asked me to join him for a 5mi loop through the Yorktown battlefields -- starting and stopping right next to the field where Cornwallis surrendered to George Washington....pretty cool to think about. Run was High Z1 to low Z2...not according to plan but nice to be running outdoors with friends.
I had to cut my wko a bit short but got in the "meat" of it....
2 x 10' @ 1.02IF then 15' @ .86IF. No run. Went to my "nephews'" swim meet (Friend's kids) 7yo beat the 50 free record for his age group so glad I got to see that! Trying to get him into tris!!
have you seen this...
Official Bike Warm Up: 25 minutes
5’ easy, 3’ standing @ big gear/low cadence, 2’ easy, then 12’ at 80-85%/Zone3/ModHard, then 3’ easy.
That's just to the right of your Training Plan.
I tend to just use the TR intro and throw in a few hi cadence bursts to warm up. Easier on my thinker.
But, the Official is official.
When Rich & Patrick made the setup with TrainerRoad, it appears that the main sets were constructed only. Warmups can be very individual, which may be why there's no EN warmup on the EN workouts in TrainerRoad. Or maybe not. So, if you want to do the official warmup, just do it and let your yellow lines go where they may. You don't need 100% Accuracy recorded for the TR warmup, just the work intervals!
And, I'm with you on the other point. My first set is always my hardest. Usually my lowest IF. This may change over the weeks as the fatigue builds. Usually, my second and third sets of anything are the smoothest.
Hope this helps.
@Jennifer-I too find my first FTP sprint is the lowest. Due to time, I only do the trainer road warmup, +/- on the 60s hard spins
I had time for entire wko this am:
2x 10' @ -1.04/1.05, 2 x 15' @ 0.88
I did first half of each sprint at cadence 84, 2nd half at 92 (my less preferred mode) and last 2min of each set in aero.
(I also finally got my HBO GO to work so finally finishing last 4 episodes True Detective that I started a while back when we had the first half on DVR)
3 mi run-first mi 10' over z2(slow start) then 2 mi at z3. Like Roy, I too had long sleeve shirt on in Scottsdale, no gloves or hat though
2x8'@ .99 & .99
2x12'@.85 & .84
I too am working on body comp for the first part of the JOS, as I believe that it will be tougher to do so during the second half. I pre-fuel with PB&J on toast (200c) and fuel on the bike with 1-2 bottles of perform and maybe 1/2 a powerbar, averaging 415 c. Recovery is choc milk. I aim to fuel the total calories burned during the w/o so as to not negatively impact my day. I then cut calories from my daily budget. Too much? Any recommendations?
I will see about the run this afternoon. We're expecting 2"-4" of rain today.
Bike and run workout done today -
2x8' at 205 FTP - Target 200; Cadence 91...I tried to keep 5 watts above target so on fluctuations I would not go below target
2x12' at 175 - Target 170; Cadence 85
Run - I found jumping from MP to HMP to be too much, so for the last ten minutes I added 0.1 mph on the treadmill every minute until I got to HMP Pace
@Jennifer - I am using TrainerRoad and there is the EN Warm Up -here is the link http://www.trainerroad.com/cycling/rides/1501187-Official-TeamEN-Warm-Up
I used this warm up today and then did the Wk2 bike -- I found it to be VERY helpful....and exhausting
Thanks for all the quick feedback on the warmups! Trainer road controls my resistance on my cycleops trainer,so I'm trying to figure out workarounds. Today I tried to do some spin ups in the warmup, but just couldn't get my HR up and my cadence was 120 with the lower resistance, so it was a futile effort. I'm going to try doing the "formal EN warmup" as a workout and then add the workout of the day after and see how that works. Thanks again and happy Saturday!
used the OS Core/Swim Prep routine as my warm-up for BIke wko; 1:10 plus 5' cool down 2x10' z4: IF 1.04/1.03; 2x15' z3: IF 0.89/0.90.
My hamstring is still not ready to run again. will skip runs today and tomorrow. Tomorrow will be a good day for the "Bring the Pain" 1km Swim Challenge.
2X10' @ 1.0 and 1.02 then 2X15' @ .85 and .87. Feeling some of that power come back, I was once at 260 so a long way from the current 215. I felt great on this workout today but could feel the legs working at the end. A good sleep an nutrition are turning the early week difficulties around.
I then had to do a bike boost brick as my brother called just as I was completing the workout. A quick transition and 15' later had him boosted.
It was a gorgeous day here in San Antonio (high in upper 60's and full sun), but alas I spent the entire day watching 10y/o girls play in a 3v3 soccer tournament. Got the Saturday ride done on the trainer instead and then the brick run.
http://home.trainingpeaks.com/athlete/workout/QUGXJT7C6KNAGGVU7C3LDHBPZE
I am finding the core stuff on Fridays difficult to accomplish (not what I want to do on a friday evening (or morning)). In fact, I'm 0 for 2. This means that I get really sore every Tues/Wed. I'm not very smart.
Hamstring feels better today...tempted to run but probably a better idea to hold back as planned until I hear back from Coach P. Did the 1K swim challenge instead and what a challenge it was after having completed the Friday Core/swim cords yesterday instead of Friday as the plan is written.
I swapped in a 4th bike for the run today as I'm not really running with any intensity. I limited my ride to ensure continuing to build next week. 2X10@. 85 and .87 which felt pretty good.
This wraps up week 2 for me.