Had a good bike workout! On Tuesday I failed the same workout due to a half marathon on Sunday. Today I got the 7x2` @ VO2 done with IFs of 1.16, 1.15, 1.17, 1.19, 1.18, 1.19, and 1.19. I then did 11 minutes at 0.92.
My VO2 is still out of whack with my FTP. At this point 2x20 is pretty easy, and I recently held 1.09 IF for 20 minutes, however 1.2 for just a few minutes is pretty tough!
Rough waking up this morning. Dehydrated from yesterday's late run and now have a nasty sore throat. Went into this w/o without pre-fueling and had a hard time taking in fluids, but managed through. Goal for today is to completely re-hydrate and basically pee all day long.
At this point 2x20 is pretty easy, and I recently held 1.09 IF for 20 minutes
Next time you do 2x20 and are feeling good during the first interval, shorten the recovery from 4' to 2' and hammer the second interval. Your new FTP is the NP for the full 42'. My best FTP results have been via these impromptu "tests" where I had a 2x20' on the schedule, was feeling good and turned it into a 20/2/20 test protocol.
Week 3 for me, and it's been a doozy. After a really great workout weekend, I took Monday off (except the dreaded pushups) and then Tuesday I "tossed" my dinner 2:00-4:00am. Unpleasant but efficient and I felt better by the afternoon. Since then I've slept 2 nights of 9 - 10 hours. Phew! Feeling like a new person today!
Bike-wise, I am riding in the Dolphins Cycling challenge as a Ride Marshal this weekend. 100 miles on Sat, 72 miles on Sunday. That means I probably better run today and tomorrow. Cheers!
Next time you do 2x20 and are feeling good during the first interval, shorten the recovery from 4' to 2' and hammer the second interval. Your new FTP is the NP for the full 42'. My best FTP results have been via these impromptu "tests" where I had a 2x20' on the schedule, was feeling good and turned it into a 20/2/20 test protocol.
THAT is a great idea. Why didn't I think of that... There are definitely days when I'm supposed to test that I just know it's going to suck....and days when holding/slightly exceeding 1.0 just doesn't feel as hard as usual. I usually do the 20/2/20 test anyway.
I had to switch the Wed run and Thur bike, so I did the VO2 sets/Z3 last night. No problems. VO2 sets are usually easier than the FTP work for me. All 8 1.5' sets were 1.20 or higher. Then 18' at 0.87.
I did mix things up a bit by changing my warmup. So far this season I have been using a 10min EZ followed by 3x3(1) at Z3 before every bike workout. I have been finding it to be just too big of a jump to go from ABP/Z3 up to Z5....
So, for this afternoon's ride I did:
10min EZ working up to Z2/3 for last minute or so
then 3x1(1) at Z4
2min EZ
then the MS of VO2 work
That seemed to work pretty well for me and didn't have quite the "shock" to the system that the last few weeks have had. I plan to continue with the following plan:
Z3 intervals in the warm-up for Tues and Sat rides (3x3(1)
Z4 intervals for the Thursday rides
By the way, today's ride while very difficult for last intervals was done as I had hoped -- building through each interval starting at 1.15 and ending up at 1.25. I could feel this morning's run, but that was what my work timeline gave me today......
I will consider the 'retest' next time i have a 2x 20' with 4' break-very interesting idea!
Full 60' in this morning but had to do the run after work: 8 x 1.5, all 1.23-1.27, finishing number 8 at 1.35. 18' @.9. I felt really good and was sad I didn't have time to get the run in
Ahoy Maties! After a weekend in the Tampa / St. Pete area for Gasparilla (and way too much beer and not enough running!) I'm back on an awkward schedule. Got my 2x12 in wednesday after two days off, one which was travel. The legs felt pretty darn good. Not surprised by that!
Today I'll do the adjusted vo2max ride, then tomorrow back to the saturday ride. Coach P wanted me to swap the long run and bike on the weekend, but I have a paid reservation with my local training buddies to ride at our local bike shop in the 16 person computrainer lab. Hoping the mojo of riding with friends will help me get after the ftp sets. That and I'll be wearing my compression tights post wo today.
I just have to say thanks for all the posts. After too much junk food and two days off I really didn't want to get on the bike, but you all helped me saddle up. THANKS for the MOJO!!!!!
Work is heating up so the hours are getting longer and longer, as they say - burning the candle on both ends. So I could not the the workout in yesterday morning. Partly because I could not will myself out of bed at 4:30 - I really need to change this or else I am concerned this OS could turn into a bust! Anyway, finally got on the bike last night at 10:30 pm and knocked out the MS. Hit all the targets. Then my wife came downstairs during the 85% zone and told me I needed to help her set up for my youngest daughter's birthday party today. Thus, the workout was over and no time to run after either. The party is more important.
2x15 went well earlier this week, felt it but not overly hard. Traveled Tues, Wed, and Thurs. so ended up missing the run on Wed, but had an excellent 8x2 Thurs evening. Felt good, pushed it and no real issues.
So here it is: After giving it some thought and not wanting to retest at 0400 Tuesday morning, I decided to man up and retest today (Saturday) after a full night sleep, a leisurely wake up and breakfast, and a light Friday with only a morning aquatic session weighing me down. I test via the 2x20(2) protocol.
1st Test: January 13th, 195.4 lbs. Lap 1- 251 NP, 158 ave HR, 94 ave cadence Lap 2 (rest) - 116 NP Lap 3 - 257 NP, 169 ave HR, 95 ave cadence FTP - 251, giving me a 2.8 w/k
2nd Test: February 7th, 191.0 lbs Lap 1 - 277 NP, 144 ave HR, 87 cadence Lap 2 (rest) - 154 NP Lap 3 - 276 NP, 155 ave HR, 86 ave cadence FTP - 273, giving me a 3.15 w/k (yes I rounded up 0.01)
A couple of thoughts on the rapid increase. 1. Yes, I am fitter and lighter, work works. 2. I seem to have cheated a bit gearing down with a lower cadence. For now, I'm going with a watt is a watt regardless of cadence. 3. I came into the OS after a layoff, so I was honestly expecting a quick bump once I got my head into the game. 4. I dug deep for this one, although the first interval was 'easier' relatively speaking, I had to play some serious mental games on the second one to get to the end. The watts line for the second interval was all over the place. Zwift helped, but I honestly spent the last ten minutes with my nose 1 inch from my garmin watching time tick backwards.
Last thought is that I would not have pushed as hard without knowing I would have to throw up the results in here. The threads keep me honest and working hard. Thanks for all you guys and gals out there reading, posting, and sharing. Keep the mojo coming. I'm going to go cry in the corner thinking about trying to run this afternoon and tomorrow.
Did 2x20@Z4 + 3x15@Z3 and set some new power records. I averaged 217 watts for 2 hours (NP 224). 217 watts is 3.62 w/kg! I had a max heart rate of 169. Feeling really good about my test coming up on Tuesday. In my last test my heart rate peaked at 189 so there is for sure a lot of headroom! #workworks
Visiting my parents in FL so I rode today with a group, kinda... Starting out, I got behind a slower guy who it turns out was waiting for some other folks, so I got separated from the rest of the group. Brilliant. Great FTP wko though trying to catch up. Ended up doing 21.5 miles randomly around the Villages. Played "chase the golf cart". There are golf cart/bike paths all over so that was fun. Did a 2 mile brick run at a z2-ish pace and here I am. Will ride again tomorrow but make sure I stay up front and not get separated. Still fun!!
Saturday bike done. Hit the z4 targets and then did 30' at z3. Total time 90'. I need better shows to watch while in the trainer. Today was a mental struggle.
Really didn't know if today's ride would be ok or not, especially after some cramps during the night! All went really well....again! Got in 90' with ftp set #1 at 1.02 and #2 at 1.04. considering I did the vo2 bike and hour run yesterday I am pretty happy with this. Compression socks on and now to get ready for a night out!
Saturday bike completed on the trainer again. 12' x2 (1.08/1.07) and 30' 0.88, the full 1.5 hours as planned. Finished the day with my first Walk to run, run re-entry protocol wk1. Embarrassingly slow, but you have to start somewhere...
Comments
Another Vo2 workout done. I needed a little convincing to get out of bed this morning.
8X1.5 all between 1.2 and 1.25 with the last two the strongest. 10' @.86 for a total 44'@.95.
My VO2 is still out of whack with my FTP. At this point 2x20 is pretty easy, and I recently held 1.09 IF for 20 minutes, however 1.2 for just a few minutes is pretty tough!
62 minutes
VO2 1x8'(1')@Z5(262w) - 1.21, 1.22, 1.22, 1.21, 1.22, 1.22, 1.23 & 1.22
1x20'@Z3(187w) - .87
http://connect.garmin.com/modern/activity/690432855
First sweat test ever for me today...did 1 hour at 85% then did the MS intervals
Week 3 for me, and it's been a doozy. After a really great workout weekend, I took Monday off (except the dreaded pushups) and then Tuesday I "tossed" my dinner 2:00-4:00am. Unpleasant but efficient and I felt better by the afternoon. Since then I've slept 2 nights of 9 - 10 hours. Phew! Feeling like a new person today!
Bike-wise, I am riding in the Dolphins Cycling challenge as a Ride Marshal this weekend. 100 miles on Sat, 72 miles on Sunday. That means I probably better run today and tomorrow.
Cheers!
THAT is a great idea. Why didn't I think of that...
There are definitely days when I'm supposed to test that I just know it's going to suck....and days when holding/slightly exceeding 1.0 just doesn't feel as hard as usual. I usually do the 20/2/20 test anyway.
I had to switch the Wed run and Thur bike, so I did the VO2 sets/Z3 last night. No problems. VO2 sets are usually easier than the FTP work for me. All 8 1.5' sets were 1.20 or higher. Then 18' at 0.87.
http://home.trainingpeaks.com/athlete/workout/GJHU5S3N5Q2PVIRHUU4SJ7NU5I
8x 2' (2') ranging from 1.15 to 1.2, no fading, finishing on the up.
HR ranging from 168-172
magic cadence today was 93
then 26' @ .88
HR around 150-154
magic cadence for this was 83
then hit the treadmill for the hill repeats within the hour.
Keep up the great work!
http://home.trainingpeaks.com/athlete/workout/FP7M2R6OOQ3QSN45PRKRJBELKI
Looking forward to adding week 1 of my run re-entry program next week
The 8x2 was better than I thought it would be. Straight to the mill for the hill work and all is well. Legs are tired, head and heart are great!
I did mix things up a bit by changing my warmup. So far this season I have been using a 10min EZ followed by 3x3(1) at Z3 before every bike workout. I have been finding it to be just too big of a jump to go from ABP/Z3 up to Z5....
So, for this afternoon's ride I did:
That seemed to work pretty well for me and didn't have quite the "shock" to the system that the last few weeks have had. I plan to continue with the following plan:
By the way, today's ride while very difficult for last intervals was done as I had hoped -- building through each interval starting at 1.15 and ending up at 1.25. I could feel this morning's run, but that was what my work timeline gave me today......
Full 60' in this morning but had to do the run after work:
8 x 1.5, all 1.23-1.27, finishing number 8 at 1.35. 18' @.9. I felt really good and was sad I didn't have time to get the run in
Today I'll do the adjusted vo2max ride, then tomorrow back to the saturday ride. Coach P wanted me to swap the long run and bike on the weekend, but I have a paid reservation with my local training buddies to ride at our local bike shop in the 16 person computrainer lab. Hoping the mojo of riding with friends will help me get after the ftp sets. That and I'll be wearing my compression tights post wo today.
I just have to say thanks for all the posts. After too much junk food and two days off I really didn't want to get on the bike, but you all helped me saddle up. THANKS for the MOJO!!!!!
1st Test: January 13th, 195.4 lbs.
Lap 1- 251 NP, 158 ave HR, 94 ave cadence
Lap 2 (rest) - 116 NP
Lap 3 - 257 NP, 169 ave HR, 95 ave cadence
FTP - 251, giving me a 2.8 w/k
2nd Test: February 7th, 191.0 lbs
Lap 1 - 277 NP, 144 ave HR, 87 cadence
Lap 2 (rest) - 154 NP
Lap 3 - 276 NP, 155 ave HR, 86 ave cadence
FTP - 273, giving me a 3.15 w/k (yes I rounded up 0.01)
A couple of thoughts on the rapid increase. 1. Yes, I am fitter and lighter, work works. 2. I seem to have cheated a bit gearing down with a lower cadence. For now, I'm going with a watt is a watt regardless of cadence. 3. I came into the OS after a layoff, so I was honestly expecting a quick bump once I got my head into the game. 4. I dug deep for this one, although the first interval was 'easier' relatively speaking, I had to play some serious mental games on the second one to get to the end. The watts line for the second interval was all over the place. Zwift helped, but I honestly spent the last ten minutes with my nose 1 inch from my garmin watching time tick backwards.
Last thought is that I would not have pushed as hard without knowing I would have to throw up the results in here. The threads keep me honest and working hard. Thanks for all you guys and gals out there reading, posting, and sharing. Keep the mojo coming. I'm going to go cry in the corner thinking about trying to run this afternoon and tomorrow.
Nice bump. I don't think I'll get much cuz of the way I came into the OS but I'm a babystepper as it is.
I don't thing you have to justify #2. Period. Mo' watts over same amount of time.
Congrats.
Did 2x20@Z4 + 3x15@Z3 and set some new power records. I averaged 217 watts for 2 hours (NP 224). 217 watts is 3.62 w/kg! I had a max heart rate of 169. Feeling really good about my test coming up on Tuesday. In my last test my heart rate peaked at 189 so there is for sure a lot of headroom! #workworks
http://connect.garmin.com/modern/activity/691715621
Kim, nothing like chasing a group to work your pacing & patience! enjoy the sunshine!
Me, today's ride was solid.
15'(4')15'(4')5' @ 1.01, 1.01, & 1.03
HR hanging around 167
Magic Cadence 91
then, 1x 33' @ .86, HR hanging around 150-152, Magic Cadence 82
clockwork.
the run came right after.
Sat Bike felt good today. Hit the numbers and did the time. Am feeling stronger for sure. Did the brick run and that felt good as well.
http://tpks.ws/06w3
Due to kids' activities, I did the brick run a couple of hours before the ride. No problems though.
http://home.trainingpeaks.com/athlete/workout/RQQXA6RQ5UAXDMBDQ5ZR5JXZGI
Due to kids' activities, I did the brick run a couple of hours before the ride. No problems though.
http://home.trainingpeaks.com/athlete/workout/RQQXA6RQ5UAXDMBDQ5ZR5JXZGI
Due to kids' activities, I did the brick run a couple of hours before the ride. No problems though.
http://home.trainingpeaks.com/athlete/workout/RQQXA6RQ5UAXDMBDQ5ZR5JXZGI
Not been posting like I should
No THR or FRI WKOs
should at least post the Garmin links...
Did a DVD WKO today after Army..... http://connect.garmin.com/modern/activity/692278412
CTS Mountain Biking DVD MS:5'4'3'2'1'(1.5') 30"/30" on/off;5x2'(2')MAX
Power well over the EN Z5 for all interfals mid 300s for the 30" s and ~ 300 for all the 2' ....last 2 2' tough to hold -grunt pant sware effort
No time for brick run ....will now start taper for MTB race FRI-SAT