This might be a stupid question but while on the trainer, does anyone else find themselves having to stand up out of the saddle every 3-5 mintues on the intervals. I am wondering if I am cheating myself of some training benefit by not remaining in the aero position. It's usually not an issue when I ride on the road (obviously I have to get up every now and then to restore blood flow to my "sit" regions) but I seem to be able to hold aero position longer.
Ralph- nice job!! Yah, enjoy those new zones... Lol
Robert- no need to stay in aero. Just get the work done as comfortably as possible. Here are the coaches notes from week 5 that answer your question:
Coach Notes: position on the bike -- choose the position (or select the bike) that reduces the mental cost of doing the work. If that's road bike in the hoods vs tri bike in the aerobars, that's fine. Just build the fitness with the lowest mental cost venue available, then we'll transfer that to a tri-specific riding position later when you shift to your A-race training plan.
In a perfect world, your intervals would be nice n smooth, but sometimes u need to adjust yourself, or just get some watts up by standing. (This happened to me this week)
Long ride on the trainer. 2hrs with the 8 10 8 at ftp then got another 30min of z3 5 min at a time. I was crushed at the end. These weekend OS workouts are no joke. Glad to have a rest day tomorrow.
Chris...thanks for the advice on the calves. I only have pain when I do a "faster" brick. (ie...not on a 112/6 brick or a 56/6 brick, where I don't have to start at Z2 and haven't ridden Z4 intervals prior to the run). It's not a cramp or tendonitis or an impending injury pain....it's like a deep burn. I'll keep taking it easy and maybe gradually work my way up to Z2 next time and see if that helps. It did not go away over 4miles yesterday, but it didn't get any worse and it didn't appear at all today on the long run.
Sorry, catching up on my workout posting after a long few days. I have been knocking out the workouts, just not posting. As is now typical of my schedule, I am trying to do 3 bike workouts during the time I'm at home Thursday night through Sunday. Plus my long run. I was successful this week and my bike workouts were solid.
During this time I also did an 8-mile track run on Friday morning, a 16-mile long run on Saturday and an 8-mile treadmill brick on Sunday afternoon (delayed by 3 hours from the ride, so not really a brick I guess, but I got the run in).
Comments
Robert- no need to stay in aero. Just get the work done as comfortably as possible. Here are the coaches notes from week 5 that answer your question:
Coach Notes: position on the bike -- choose the position (or select the bike) that reduces the mental cost of doing the work. If that's road bike in the hoods vs tri bike in the aerobars, that's fine. Just build the fitness with the lowest mental cost venue available, then we'll transfer that to a tri-specific riding position later when you shift to your A-race training plan.
In a perfect world, your intervals would be nice n smooth, but sometimes u need to adjust yourself, or just get some watts up by standing. (This happened to me this week)
Chris...thanks for the advice on the calves. I only have pain when I do a "faster" brick. (ie...not on a 112/6 brick or a 56/6 brick, where I don't have to start at Z2 and haven't ridden Z4 intervals prior to the run). It's not a cramp or tendonitis or an impending injury pain....it's like a deep burn. I'll keep taking it easy and maybe gradually work my way up to Z2 next time and see if that helps. It did not go away over 4miles yesterday, but it didn't get any worse and it didn't appear at all today on the long run.
- Thursday night: 75' FTP bike 2x12' @ 1.03, 1.05 then 2x10'(1') @0.91, 0.93. http://connect.garmin.com/activity/686122457
- Friday night: 75' bike 4x4'(4') @110% (1.12, 1.12, 1.15, 1.14) then 2x8'(2') @0.95. http://connect.garmin.com/activity/686710610
- Sunday morning 75' bike with 30' @z3 (first 15' 0.84, second 15' 0.90) then 2x8'(2') @ 1.01, 1.04 then 8' @ 0.92 to finish. http://connect.garmin.com/activity/687882907
During this time I also did an 8-mile track run on Friday morning, a 16-mile long run on Saturday and an 8-mile treadmill brick on Sunday afternoon (delayed by 3 hours from the ride, so not really a brick I guess, but I got the run in).
Good times!