Boring version- 1:30 with 2x10 @1.02IF and 20 & 10 @ 0.84 & 0.83 IF.
Fun version- In honor of the TOS (of which I am not joining this year), I dropped into SF's ISLAGIATT. With the use of strategic fast forwarding to make the stages match up with goal interval times, I chased Big M, Glow Worm, and Billboard all over the place and crushed Mt. Sufferlandria and its snow lava. Fun times!
Thought I'd share my recent discovery...college basketball is the best thing to watch while on the trainer. No 45 second play clock (like in football), fast paced, and not many commercials til the end of the game when you're cooling down. Of course it helps that my alma mater is undefeated and ranked #2, but it sure beats doing intervals while watching a drama!
Roy-interesting! Do u use TR w Sufferfest videos? I have yet to figure out how to fast forward with that combo. I could always just do the video, which I think I might do this morning. I've already done the Rookie several times since it has 10' intervals....
Just finished today's ride. Had a hard time getting motivated to get on the bike, but finally did so. (Again, it **really** helps knowing that my Teammates are getting it done and that they are counting on me to do so as well!)
2x12: .98, 1.0 2x15: .86, .88
I found the second FTP set pretty difficult...had to turn off the podcast and go to my "motivation music" to get the last 4min complete.
I was expecting the bike to be 'not as tough' since life got in the way of my core workout yesterday (BodPod analysis supposed to be in AM, so no workout 2hrs prior, then it got slipped to the afternoon....family stuff after that). Alas. Such was not the case.
I did the OS WU ans then 2 x 12 @ z3...I made it through but almost tossed my cookies after the second set. I took a long break of 5min at 100 FTP, then dialed back the workout to 75-80% so that I could get MS2 in.
ms1: 2x 12' (3') @ 1.0 and 1.03 ms2: 2x 15' (2') @ .86 and .88
nothing bad to report so I guess that's a good thing. bike/legs were just purring this morning. tested out some higher numbers for the first 3' and last 3' of the second FTP set. just sniffin' it out.
gonna rest the legs for a bit and then do the run this afternoon.
Saturday's bike is in the books. I've made it through the week without getting sick, like everyone else in my house. I've been feeling great on the bike these past three weeks without any impact to my run performance. I re-listened to RnP's podscasts from last week and targeted a slight tick up in power on the bike. Held back at the start of both Z4 sets and then finished strong. The legs had more in them, but I was only looking for an incremental bump today.
I fueled well before and during the ride and am feeling great. I will have to carve out time this afternoon for the run as the family is all up now.
On a side note, I can't wait until my REI dividend check in March so I can dump the Cycleops trainer for Kickr. The Cycleops is a bear for holding a steady pace.
Similar to SAUs I took my 9yo son to Grandma's house to complete a much neglected long list of household repairs. Fortunately Grandma still has a gym membership...of course 9yo olds aren't allowed in the main gym and since we didn't have swim gear that left me with the only option of breaking out of my running jail (freezing rain outside left the indoor track as te only viable option). I felt great but didn't want to push my luck so kept to MP/HMP until we were kicked off the track for some big indoor Zumba event. I knocked out some planks and push-ups. Looking forward to getting back home and experiment with the run portion of OS next week.
@Chris - The wife wanted to go to black hat. It is kind of slow in places and quite long. I did enjoy some parts more than my wife. Quite honestly I 'm not sure why she picked this movie. I think she expected more action which there was a few sections, more closer to the end. I don't get out much and am an old computer geek so enjoyed some of the other hacker nuances.
Great bike for me today 2X10 @ 1.01 and 1.03 even holding back a little 2X15 @.85 and .88.
Continuing my OS hack, i am in week 6 essentially, got the 2x20s done with a 1.02 & 1.023, hoping for a FTP bump in 2 weeks, that 2nd interval was HHAAARRRRRDDDD https://www.strava.com/activities/245511958
followed with a one hour dreadmill brick on the run thread
Had a great Saturday ride with Coach Rich and local ENers Jon Rothberg and Chris Keubert. It was a lot of fun! The first hill is the perfect spot for a 20 minute TT so I decided to go all out to see where I stand, especially because my last FTP test was a failure. I am super pleased with the results, a new 20 minute power record of 276 Watts! It could have been even higher but I ran out of road basically, for the actual climb I averaged 282. It I go by Coach Rich's 0.93 multiplier that puts me in the low 260s. Strava now thinks my FTP is 274, which is probably high. We will see in a few weeks! (My last good FTP test was 253, so looking for a nice bump!)
Rode at my LBS computrainer lab with 6 EN'rs and a total of 15 riders on the IMWI course today. I managed to have a very good ride. I feel like the legs are coming back around for sure! Hit my zones just right.
It would be nice to be riding out doors like many of our JOS peeps, but I do love that I can ride with faster and slower buddies in the lab.
Posted By <a href='http://members.endurancenation.us/ActivityFeed/tabid/61/userid/3949/Default.aspx' class='af-profile-link'>Peter Noyes</a> on 24 Jan 2015 08:06 PM <p>Had a great Saturday ride with Coach Rich and local ENers Jon Rothberg and Chris Keubert. It was a lot of fun! The first hill is the perfect spot for a 20 minute TT so I decided to go all out to see where I stand, especially because my last FTP test was a failure. I am super pleased with the results, a new 20 minute power record of 276 Watts! It could have been even higher but I ran out of road basically, for the actual climb I averaged 282. It I go by Coach Rich's 0.93 multiplier that puts me in the low 260s. Strava now thinks my FTP is 274, which is probably high. We will see in a few weeks! (My last good FTP test was 253, so looking for a nice bump!)</p>
Great I bet this puts you in or near 4.0 w/kg range, which will provide you a great leap forward in races this year
Made up for too many 5 hr nights of sleep this past week, and slept 9 hours- a luxury. Had a great ride today, didn't feel like i was over doing it.
2 x 10 @ 1.08, 1,12; 2 x 15 @ .88, .95 (honestly, HR 140s during the two sweet spots) then 40' run in gorgeous 65 deg, sunny skies: 4 mi:1 at z2 (9:32), 3 mi at sub z3(9:15): 9:10, 9:00, 9:01
I did entire spin at cadence 90-92 average. This is the first season I have worked on higher cadence, and I now see the benefit on the run
Slept really late (awesomeness) and did the work on the trainer, despite the fact that it was a nice day here in San Antonio and I could've gone out. That never happens?! Legs felt fine (on the bike...run was a little tougher). Took the wife to get Chinese food and see American Sniper. Solid day.
Yes Kim-I was not recovered from my Christmas flu on testing week. Everything was off. Should've waited a week. I even fudged my FTP and manually pushed it 4 points higher than TR wanted to give me-I just couldn't believe it was Lower than a 20% drop
Slept late (8am!) yesterday and then knocked out the bike as prescribed. Hit all the targets and felt good. Legs are definitely starting to feel a bit of fatigue.
Legs pretty fried from last few days' workouts including yesterday's long run. So substituted a 90' ABP ride in for the originally-scheduled low-VO2 (110%) workout. Did a warmup then 65' @z3 structured 2x25'(1'), 14' @z3. IFs were 0.88, 0.89, 0.93. RPE felt fine and HR stayed pretty low even in the third segment where I increased the power. However, legs were tired and muscles were feeling worked. Rest day tomorrow! http://connect.garmin.com/activity/682461597
Coach Rich has been going out on Saturday's on a San Gabriel Valley greatest Hits ride which is 50-60 miles with 5-6k of climbing which takes about 3:30. This Saturday was the 2nd one. Some of us are racing a half marathon this weekend so we are out this coming weekend. Send a message to Rich to get added to the e-mails.
Also, we are part of a local Triathlon Club (PTC) that also has a Saturday ride, it just has lots of regrouping and they are already going on really long/slow mountain climbing rides that doesn't quite fit in with my goals right now.
Did a group ride with Non-triathlon folks nearby. I had forgotten how it is to ride with folks who don't pedal on downhills. Nice to see new territory but I hate having to stop and wait. Gonna have to find a faster group or go back to my antisocial solo rides.
I'm on week 3 - started a week late due to a business trip. My second EN OS and I find the bike trainer workouts so utterly boring, its hard to do them - not sure why. Last year I had no problems. Anyway, I think I'm going to switch my EN bike workouts to Sufferfest video workouts - find a corollary workout and do that. Not exactly the same, but I can get more TSS points with the Sufferfest videos than the EN WO. For example, I can replace tomorrow's WO with the Hunted. I'd like to know your thoughts. Thanks all
Chris- great idea, I do the same thing... But u def have to tweak vs what is on the video to make it work. For example, I used The Rookie for my 2 x 10' wkos. The video has 3 x 10 so instead of doing the 3rd interval at 100%, I did it at 85% per the EN WKO. I also don't follow all the on screen "surge" and "attack" instructions. I try to keep my power smooth throughout the interval. But I love the videos for entertainment and bike racing education! And I haven't crashed yet!
Comments
Fun version- In honor of the TOS (of which I am not joining this year), I dropped into SF's ISLAGIATT. With the use of strategic fast forwarding to make the stages match up with goal interval times, I chased Big M, Glow Worm, and Billboard all over the place and crushed Mt. Sufferlandria and its snow lava. Fun times!
2x12: .98, 1.0
2x15: .86, .88
I found the second FTP set pretty difficult...had to turn off the podcast and go to my "motivation music" to get the last 4min complete.
I was expecting the bike to be 'not as tough' since life got in the way of my core workout yesterday (BodPod analysis supposed to be in AM, so no workout 2hrs prior, then it got slipped to the afternoon....family stuff after that). Alas. Such was not the case.
Ok, it's official...today's ride kicked my butt!
I did the OS WU ans then 2 x 12 @ z3...I made it through but almost tossed my cookies after the second set. I took a long break of 5min at 100 FTP, then dialed back the workout to 75-80% so that I could get MS2 in.
Total time on trainer: 1hr 35min
ms1: 2x 12' (3') @ 1.0 and 1.03
ms2: 2x 15' (2') @ .86 and .88
nothing bad to report so I guess that's a good thing. bike/legs were just purring this morning. tested out some higher numbers for the first 3' and last 3' of the second FTP set. just sniffin' it out.
gonna rest the legs for a bit and then do the run this afternoon.
I fueled well before and during the ride and am feeling great. I will have to carve out time this afternoon for the run as the family is all up now.
1:20:00
2x10'(4')@ 1.02 & 1.03
2x12'(2')@ .88 & .885
On a side note, I can't wait until my REI dividend check in March so I can dump the Cycleops trainer for Kickr. The Cycleops is a bear for holding a steady pace.
Brian- Yikes! Glad you kept down the cookies and finished up with a solid WKO!
Chris- Great work! Guess you decided against the group ride.. Good for you!
Phil- Solid WKO! I bet once you get the new toy, those numbers will be even better!
I struggled just a bit more on today's WKO vs. previous bikes. The Z3 was extra tough but I stuck it out....
2 x 10' @ 1.01 and 1.00IF, then 2 x 15' @ .83IF. I have been hitting my Z3 at .85IF+ in previous WKOs but this was the best I could do.
I did have a good run though so I'm happy with the WKO overall.
1:15/18.75mi on the trainer and 3 miles on the mill in 34:42.
Week 3 Bike is in the books, Was for sure harder this morning, legs starting to really feel it. But hit the numbers and then did the brick run after.
@Chris - The wife wanted to go to black hat. It is kind of slow in places and quite long. I did enjoy some parts more than my wife. Quite honestly I 'm not sure why she picked this movie. I think she expected more action which there was a few sections, more closer to the end. I don't get out much and am an old computer geek so enjoyed some of the other hacker nuances.
Great bike for me today 2X10 @ 1.01 and 1.03 even holding back a little 2X15 @.85 and .88.
glad to hear you had a great wko today. stay strong tomorrow!
https://www.strava.com/activities/245511958
followed with a one hour dreadmill brick on the run thread
Had a great Saturday ride with Coach Rich and local ENers Jon Rothberg and Chris Keubert. It was a lot of fun! The first hill is the perfect spot for a 20 minute TT so I decided to go all out to see where I stand, especially because my last FTP test was a failure. I am super pleased with the results, a new 20 minute power record of 276 Watts! It could have been even higher but I ran out of road basically, for the actual climb I averaged 282. It I go by Coach Rich's 0.93 multiplier that puts me in the low 260s. Strava now thinks my FTP is 274, which is probably high. We will see in a few weeks! (My last good FTP test was 253, so looking for a nice bump!)
It would be nice to be riding out doors like many of our JOS peeps, but I do love that I can ride with faster and slower buddies in the lab.
2 x 10 @ 1.08, 1,12; 2 x 15 @ .88, .95 (honestly, HR 140s during the two sweet spots)
then 40' run in gorgeous 65 deg, sunny skies: 4 mi:1 at z2 (9:32), 3 mi at sub z3(9:15): 9:10, 9:00, 9:01
I did entire spin at cadence 90-92 average. This is the first season I have worked on higher cadence, and I now see the benefit on the run
Slept really late (awesomeness) and did the work on the trainer, despite the fact that it was a nice day here in San Antonio and I could've gone out. That never happens?! Legs felt fine (on the bike...run was a little tougher). Took the wife to get Chinese food and see American Sniper. Solid day.
http://home.trainingpeaks.com/athlete/workout/DNYFGP7V6GR3BAK52F5GF2OSME
Kim...good job getting that run done!
Jeff- def sounds like a good day all around!
http://tpks.ws/WD3G
not nearly as much fun this week.
Also, we are part of a local Triathlon Club (PTC) that also has a Saturday ride, it just has lots of regrouping and they are already going on really long/slow mountain climbing rides that doesn't quite fit in with my goals right now.