Hard, late but done. Passed on the early AM w/o to rest my cold. Booked all day with family activities, which included moving a piano. Hopped on the trainer at 9:15pm.
Strong work Roy and Peter! and great work everyone else getting it done yesterday!
Late in posting but got all of 2/7 wko in am yesterday. fekt good on the bike 2x12' at 1.07 (1.02 if i actually changed my FTP to 5% higher as I believe it is), cadence 92,93. 30' at .88, cadence 94. Brick run immediately after busy, busy rest of day!
Have been battling either a virus, or bacterial chest infection all week.
Did a normal workout load (lighter running week of the 26th, leading up to a presumed FTP test on tues 2/3, delayed it to 2/4
Didn’t save garmin files, but have the trainer road files.
Performed current 7 week cycle at 232 after peaking last year at 247
Trainer road was set at goal FTP of 240
Thinking that I need to be lighter on VO2 as I haven’t done a lot of VO2 sets in the last 7 weeks.
Remember I am battling the post rotator Cuff Surgery healing and have been battling fatigue every week which Al T Diagnosed as surgical recovery fatigue. I am doing lots of PT (3x a day) that stresses my shoulder.
On Feb 4, I tried to ride the VO2 as prescribed, today I went out trying to ride 278 (1.2IF on 232) followed by a 238-240 FTP interval which in hindsight, I realize I wasn’t accounting for riding at about 105% of intended FTP, so I was barely holding my own on essentially my 232 by riding the #s I was…
So, where to go from here? I have been fatigued all week, probably a result of either viral or bacterial infection, I did do a round of Zithromax.. this morning, I woke up at 5:30, more tired than usual and went back to sleep for a few hours, before doing this test.
Thinking I am clearly tired. Do I run? Do I do any interval sets, do I just rest more? When I return, what workout should I return to? Clearly I will have drifted downward with a week off?
Any and all thoughts appreciated
as an after thought, since testing is the best way to determine FTP, i have no doubt that if i started the next 7 week cycle at 238-240, i'd be at about the right number Swagging it, but trying to do this right.
Well, it was SUPPOSED to be 104 miles yesterday (and 70 today)...my first century! blah blah blah...then about 47 miles into it...BAM, some ARSEHOLE whips a u-turn across the road and directly into and over my bike lane. I'm glad I didn't hit both drops and both breaks or I'd be toast...arse over teakettle...instead I hit the right brake (had to be repaired) and stopped myself against the side of the suv with my left. Anyway, I'm OK, a little sore. I rode along until I could find a place to stop and check myself out. I rode to our lunch stop. Got my brake fixed. I was feeling kind of sore, neck while I rode, back and hip when I stopped. Stopped two more times to stretch and call my spouse. He finally got me at mile 71. Today I'm REALLY sore, but basically OK. Did I learn anything? Yes... I must stop being 'too slow' for one group and too impatient to wait for a slower group. I need to get myself with a quicker group and keep up. I end up riding alone, and this would not have happened if I were in a group. OR at least I wouldn't have had to scream expletives (I wish I had a recording) and wail on the SUV all alone. Don't even start me on the stupid, fat, imbecile of a cop who didn't see anything. (Don't they have fitness standards for those people?) ANYWAY. I helped a lot of people, as a ride marshal which was my job, and I enjoyed as much of it as I could. Urban cycling in Miami is SHIT. The wind was brutal, I mean BRUTAL...but I enjoyed the work. I also so many people walking their bikes up the causeway bridges etc. I rode them all, so that's good. A year ago, I wasn't as strong. NET NET if you can walk away from this kind of thing in one piece, and learn something, AND have a goal to ride stronger and keep up...then it was what it was, and I move on.
I got my 2X12 @1.0 and 2X19' @.87 &.87 Total 87' @.87. I had to mentally push through the 12' FTP intervals at the start which led to a really good bike session.
Scott- I'd say give yourself some rest. Pushing will prob make whatever u have linger. Better to miss a few wkos than to push through and have so-so results.
Stephanie- yikes!! Glad you're ok, for the most part. And I feel you on being in between groups....
Gordon- good mental work!
Did another group ride today and stayed with the group this time. Beautiful day here in the Villages! Had to take off leg warmers! Did 35 miles the. 2 mile brick run, Z3. My brick runs have been great, despite the heat, compared to at home on the 'mill. Will try to get in one more ride before I head back to CT tomorrow. Although depending on the snow, I may be stuck here. Awwww, so sad.
@Scott, both your rides came up as private to me. Anywho - it sounds like your body is trying to tell you something. Not a whole lot to be gained trying to think you are smarter than it is. Since your body is doing a whole lot of shoulder recovery and fighting off whatever illness you have internally, it probably isn't putting 100% into recovering from your workouts. I'd take a step back, look at your workouts in the context of the whole year you have ahead of you, and give your body a chance to get better before I threw some more OS work at it. That's not easy to do from a type A work all the time triathlete point of view, but consider that your 'work' for now.
Weather changed the Sunday run to Saturday. Bike today. After the run yesterday, it was a lot of suffering this morning. I got it done, but there were no smiles and I was a little under the average power of the last few rides for the FTP work. Oh well, that's the way it goes some days. Skipped the run for the swim clinic. Now, time to eat and pack for the upcoming road trip.
Late posting but had a great trainer ride yesterday. Started with 30 min warm-up and then another 90 minutes as per the JOS workout. Brick run after was a good 40 minutes and felt great...
...until the Sunday long run...will continue in run thread
Kim you are in the Villages? I have a really good friend...two actually, who've moved there from Miami. I'm in-between pace groups like I'm usually in-between clubs. But in golf I usually club UP, cycling... not so much. ::sigh::
@ scott I can't get access to the trainerroad files either "restricted access".
I'm not sure how tired you really are but perhaps it time to consider reducing some intensity, maybe even take a few days completely off. Think of this like the workout triage http://members.endurancenation.us/R...Out+Triage
If you feel you must ride drop the intensity down or just ride. Personally for me in the OS if I'm just riding I usually take the day off so I can come back and do the intensity the was OS workouts should be. I know you are pushing a 3 year plan but getting in a deep hole will only set you back further. As for coming back after a week you will be fine to ride at your current levels especially if you are feeling more rested.
Other thoughts, do you track your resting HR or other daily metrics about how you feel, hours of sleep? I know when my waking HR drifts up I need to get an hour or so extra sleep and even a big weekend rest fest to catch up.
happy end of week 5 did the ride today on trainer. I have a computrainer and powertap. Usually they are about 10 watts different. Today on first interval they were a bit off. I use trainer road.
Trainer road had BOTH intervals avg to 198 Power tap has the first interval @ 184 (.97) - cad 90 and second better @ 189 (1.00) - cad 92
Scott - I actually have a spreadsheet and keep track of my 80-85% warm ups. Coach P suggested that last OS to see where you were on being tired. I have been adding the 'extra' ones to the sheet to see if there is/how much of a dip in numbers - yes, clearly I am a data geek! Can't add anything to what others have said.
My workouts this weekend were not as intended...busy family weekend. Today's run was bagged in favor of "Disney on Ice: Frozen" with my middle daughter. However, I did manage to get in a ride tonight. Total time 75' with 2x12'(4') @ 1.03 and 1.05 then 2x10'(2') @ 0.92 and 0.95. I hadn't been on the bike since Monday so my legs were ready to ride even in spite of the 20-miler running yesterday. Good workout. http://connect.garmin.com/activity/693334461
Comments
71'
2x10'@ 1.03, 1.02
1x20'@ .85
20/20/5 at 1.005, 1.025, 1.033
then 2x9(1) at .855 and .872
Brick run immediately after felt much better than I expected. Still no heel pain so I plan to run a full 90min this morning.
Late in posting but got all of 2/7 wko in am yesterday.
fekt good on the bike 2x12' at 1.07 (1.02 if i actually changed my FTP to 5% higher as I believe it is), cadence 92,93. 30' at .88, cadence 94.
Brick run immediately after
busy, busy rest of day!
Did a normal workout load (lighter running week of the 26th, leading up to a presumed FTP test on tues 2/3, delayed it to 2/4
Didn’t save garmin files, but have the trainer road files.
Performed current 7 week cycle at 232 after peaking last year at 247
Trainer road was set at goal FTP of 240
Thinking that I need to be lighter on VO2 as I haven’t done a lot of VO2 sets in the last 7 weeks.
Remember I am battling the post rotator Cuff Surgery healing and have been battling fatigue every week which Al T Diagnosed as surgical recovery fatigue. I am doing lots of PT (3x a day) that stresses my shoulder.
So here are the files
Weds - http://www.trainerroad.com/cycling/rides/1628874
Today - http://www.trainerroad.com/cycling/rides/1648056
Clearly failed
On Feb 4, I tried to ride the VO2 as prescribed, today I went out trying to ride 278 (1.2IF on 232) followed by a 238-240 FTP interval which in hindsight, I realize I wasn’t accounting for riding at about 105% of intended FTP, so I was barely holding my own on essentially my 232 by riding the #s I was…
So, where to go from here? I have been fatigued all week, probably a result of either viral or bacterial infection, I did do a round of Zithromax.. this morning, I woke up at 5:30, more tired than usual and went back to sleep for a few hours, before doing this test.
Thinking I am clearly tired. Do I run? Do I do any interval sets, do I just rest more? When I return, what workout should I return to? Clearly I will have drifted downward with a week off?
Any and all thoughts appreciated
as an after thought, since testing is the best way to determine FTP, i have no doubt that if i started the next 7 week cycle at 238-240, i'd be at about the right number Swagging it, but trying to do this right.
Well, it was SUPPOSED to be 104 miles yesterday (and 70 today)...my first century! blah blah blah...then about 47 miles into it...BAM, some ARSEHOLE whips a u-turn across the road and directly into and over my bike lane. I'm glad I didn't hit both drops and both breaks or I'd be toast...arse over teakettle...instead I hit the right brake (had to be repaired) and stopped myself against the side of the suv with my left. Anyway, I'm OK, a little sore. I rode along until I could find a place to stop and check myself out. I rode to our lunch stop. Got my brake fixed. I was feeling kind of sore, neck while I rode, back and hip when I stopped. Stopped two more times to stretch and call my spouse. He finally got me at mile 71. Today I'm REALLY sore, but basically OK. Did I learn anything? Yes... I must stop being 'too slow' for one group and too impatient to wait for a slower group. I need to get myself with a quicker group and keep up. I end up riding alone, and this would not have happened if I were in a group. OR at least I wouldn't have had to scream expletives (I wish I had a recording) and wail on the SUV all alone. Don't even start me on the stupid, fat, imbecile of a cop who didn't see anything. (Don't they have fitness standards for those people?) ANYWAY. I helped a lot of people, as a ride marshal which was my job, and I enjoyed as much of it as I could. Urban cycling in Miami is SHIT. The wind was brutal, I mean BRUTAL...but I enjoyed the work. I also so many people walking their bikes up the causeway bridges etc. I rode them all, so that's good. A year ago, I wasn't as strong. NET NET if you can walk away from this kind of thing in one piece, and learn something, AND have a goal to ride stronger and keep up...then it was what it was, and I move on.
@ Roy nice bump and way to dig deep. That's going to cost you next week.
@Stephanie Sorry to hear about your accident.
I got my 2X12 @1.0 and 2X19' @.87 &.87 Total 87' @.87. I had to mentally push through the 12' FTP intervals at the start which led to a really good bike session.
Stephanie- yikes!! Glad you're ok, for the most part. And I feel you on being in between groups....
Gordon- good mental work!
Did another group ride today and stayed with the group this time. Beautiful day here in the Villages! Had to take off leg warmers! Did 35 miles the. 2 mile brick run, Z3. My brick runs have been great, despite the heat, compared to at home on the 'mill. Will try to get in one more ride before I head back to CT tomorrow. Although depending on the snow, I may be stuck here. Awwww, so sad.
Weather changed the Sunday run to Saturday. Bike today. After the run yesterday, it was a lot of suffering this morning. I got it done, but there were no smiles and I was a little under the average power of the last few rides for the FTP work. Oh well, that's the way it goes some days. Skipped the run for the swim clinic. Now, time to eat and pack for the upcoming road trip.
Late posting but had a great trainer ride yesterday. Started with 30 min warm-up and then another 90 minutes as per the JOS workout. Brick run after was a good 40 minutes and felt great...
...until the Sunday long run...will continue in run thread
Thanks, just sore.
Kim you are in the Villages? I have a really good friend...two actually, who've moved there from Miami. I'm in-between pace groups like I'm usually in-between clubs. But in golf I usually club UP, cycling... not so much. ::sigh::
@ scott I can't get access to the trainerroad files either "restricted access".
I'm not sure how tired you really are but perhaps it time to consider reducing some intensity, maybe even take a few days completely off. Think of this like the workout triage http://members.endurancenation.us/R...Out+Triage
If you feel you must ride drop the intensity down or just ride. Personally for me in the OS if I'm just riding I usually take the day off so I can come back and do the intensity the was OS workouts should be. I know you are pushing a 3 year plan but getting in a deep hole will only set you back further. As for coming back after a week you will be fine to ride at your current levels especially if you are feeling more rested.
Other thoughts, do you track your resting HR or other daily metrics about how you feel, hours of sleep? I know when my waking HR drifts up I need to get an hour or so extra sleep and even a big weekend rest fest to catch up.
did the ride today on trainer. I have a computrainer and powertap. Usually they are about 10 watts different. Today on first interval they were a bit off. I use trainer road.
Trainer road had BOTH intervals avg to 198
Power tap has the first interval @ 184 (.97) - cad 90 and second better @ 189 (1.00) - cad 92
Scott - I actually have a spreadsheet and keep track of my 80-85% warm ups. Coach P suggested that last OS to see where you were on being tired. I have been adding the 'extra' ones to the sheet to see if there is/how much of a dip in numbers - yes, clearly I am a data geek! Can't add anything to what others have said.