Bike yesterday was another good one. I've been doing the 4x5' 110%ftp all OS, and I think its helping with my ftp gains. Over achieved on all and feeling good about the test next week.
I mistakenly posted this is wk 6 last night, so here it is in proper week:
2/17 spin: 2x18': 1.05,1.08
@Trish-impressive I remember doing pistal squats in crossfit a few years ago and couldn't walk for days
@Betsy...should have said try pistol squats. If I tried to do one with out the trx cords, I would fall over when my knee caved in! Really getting stronger and better form though with my class.
completed Thursday VO2 intervals this am secondary to work issues. Pretty cold for VA Beach even with the garage door closed I kept hat and gloves on until interval #5. Also got up 10 min earlier to complete enitre workout as planned on Trainer Road with 10x1.5' with IF ranging 1.26-1.36 and sweet spot 15' at 0.91:
This is my first year training with a Wahoo Kickr. I was wondering how others did the FTP testing with the Kickr. I use Trainer Road and start the test at FTP and build from there.
Posted By <a href='http://members.endurancenation.us/ActivityFeed/tabid/61/userid/3265/Default.aspx' class='af-profile-link'>Travis Bear</a> on 20 Feb 2015 10:05 AM This is my first year training with a Wahoo Kickr. I was wondering how others did the FTP testing with the Kickr. I use Trainer Road and start the test at FTP and build from there.
Search for Test among the TR workouts. They have a 20 minute test pre programmed. I used the workout creator to modify the 5 min recovery interval to 10 min. If you're just doing it on your own, set the Kickr to Standard, Level 3 or 2, rather than Erg, via the button along the bottom row of the TR Screen.
These instructions apply to the Mac or PC program. I haven't done this on the mobile app.
@ Travis - re: " I use Trainer Road and start the test at FTP and build from there." I start the first 5' at or just below FTP, the second 5' at or just above, the next 5' build a little more, the last 5' build more or hang on for dear life. I don't usually get 'big' gains this way but it's a consistent strategy to keep raising the bar.
Wow-I am having technical issues. Posting in wrong weeks, writing posts that don't post-I wrote this last night but it didn't appear, so here it is again:
@Chris-you know there is no 'right' way, but just they way we are all getting it done to the best of our abilities. I've had to do 3day weekends, with rest days elsewhere too! From what I can tell, you are rocking the OS!!!
Thursday am didn't start out well-more technical issues: Overslept due to dead iPhone, I thought charger cable shot. So bailed on wko til after work, thankfully an early day. Made pitstop at Walmart for more cables, at work a little early Completed the entire 1:02 starting about 5pm, not fav time of day to be doing the intense wko's. 9x 1.5' 1.23-1.28. Last one ended up 1.18 as i was engrossed in tense scene of Weeds and missed the start. So 1' totally overachieving to avg close to 1.2. Then 15'@.86. My legs were cooked, felt it on the brick!
Probable self coaching FAIL in the making : did the 1 1/2 hour long group trainer ride at the LBS Thursday which was Hard. Then decided to mix things up and use Sufferfest "A dark place" this AM. HR was within 10 beats of MAX from about 5 minutes into the video. Bad idea before test week. Got rubber legs for sure. Well, live and learn, we will see how test week goes. Now off to (try and) run.
What has been shared with me that parallels what you did....It does make you stronger, in the short run. If you have downstream races that you really want to peak for, then restraining from Hulk efforts prob pays off bigger. It doesn't mean that you can't handle it or that it will catch up to you, but it's a possibility that you have to consider. Like I've said before, you won't know until you're on the other side looking back!
As for my Saturday Bike-
nada. nothing. zippo. Doing the Sunday Rest day today. Doing the FTP test tomorrow.
another good bike today at my LBS computrainer lab. I purposely held my watts in check as I have a 2 hour run tomorrow and I want to be a beast on Tuesday, not today. Felt good on all the ftp sets and tempo at the end. Short 20' brick right off the bike felt good too. Hopped back on the bike post run just to spin out the legs. I forget how much my legs like that after a hard effort. Hope it helps on the long run tomorrow.
This week's bikes have been hard for me. Today I rode outside - first outside ride since September - and it was FANTASTIC. My garmin battery for the bike computer was dead, so I just got to ride - no pressure. It was so much fun and just what I needed. Glorious day in Seattle and the ride reinvigorated me for my training. Good reminder this is supposed to be 'fun' - hard but still fun.
Rough morning. Woke up with intastinal problems that pushed back this morning's wko by an hour. Luckily it passed and off I went.
80 min 2x15@z4 (225) 1.04 & 1.088 20'@ .85
I used the second interval as a practice for Monday's test. Unless the wheel literally fall off, it should be a good day. I had a 20 min average of 220, was my test result from week 1's test; ftp=210.
Just could not pass up the gorgeous day here in San Antonio, so did an ABP hilly ride for 1hr 45min this afternoon. Skipped the brick run, since I did the Z4 run on Thursday instead of Wednesday and want to nail this next 5k TT. Rode hard the whole time, finished with IF of 0.96...but that's outdoor watts based off of an indoor FTP test on the drainer. Hoping for a little FTP bump next week, but probably not much.
Good 80' spin this am. Pushed the watts on the 2x12' and 1x7' to where I hope to end up on the test Monday and it went well: 2x12 @1.18, 1x7@1.2. I have to keep cadence mid 80s to push the higher watts. Remainder at .88. Lost my internet connection at 1:02 on the clock and did remainder of wko looking at my joule. I will scream if this happens in test day (never has done this before) Brick felt much better than Thursdays did!
Fighting a cold all week caused me to miss Thursday & Friday workouts. I was not sure what to expect getting back on the bike Saturday, but to my surprise the rise went very well. I guess two days of rest really helped.
Ann, it's good to get outside and remember why we love this!
I was on the trainer today Week 5 OS, Did my workout, then skedaddled outside for a couple of miles, then got back on the bike for an hour of Zone 2ish work. Cheers!
Comments
10 X 1'30" VO2 done last night, Hit the numbers with heavy legs, am ready for Friday REST day!!!!!
completed Thursday VO2 intervals this am secondary to work issues. Pretty cold for VA Beach even with the garage door closed I kept hat and gloves on until interval #5. Also got up 10 min earlier to complete enitre workout as planned on Trainer Road with 10x1.5' with IF ranging 1.26-1.36 and sweet spot 15' at 0.91:
http://tpks.ws/7HeN
These instructions apply to the Mac or PC program. I haven't done this on the mobile app.
@Chris-you know there is no 'right' way, but just they way we are all getting it done to the best of our abilities. I've had to do 3day weekends, with rest days elsewhere too! From what I can tell, you are rocking the OS!!!
Thursday am didn't start out well-more technical issues:
Overslept due to dead iPhone, I thought charger cable shot. So bailed on wko til after work, thankfully an early day. Made pitstop at Walmart for more cables, at work a little early
Completed the entire 1:02 starting about 5pm, not fav time of day to be doing the intense wko's.
9x 1.5' 1.23-1.28. Last one ended up 1.18 as i was engrossed in tense scene of Weeds and missed the start. So 1' totally overachieving to avg close to 1.2. Then 15'@.86. My legs were cooked, felt it on the brick!
Thursday's Ride : (hate those sprints at the end) https://connect.garmin.com/modern/activity/701491628
What has been shared with me that parallels what you did....It does make you stronger, in the short run. If you have downstream races that you really want to peak for, then restraining from Hulk efforts prob pays off bigger. It doesn't mean that you can't handle it or that it will catch up to you, but it's a possibility that you have to consider. Like I've said before, you won't know until you're on the other side looking back!
As for my Saturday Bike-
nada. nothing. zippo. Doing the Sunday Rest day today. Doing the FTP test tomorrow.
keep up the great work everyone!
80 min
2x15@z4 (225) 1.04 & 1.088
20'@ .85
I used the second interval as a practice for Monday's test. Unless the wheel literally fall off, it should be a good day. I had a 20 min average of 220, was my test result from week 1's test; ftp=210.
Just could not pass up the gorgeous day here in San Antonio, so did an ABP hilly ride for 1hr 45min this afternoon. Skipped the brick run, since I did the Z4 run on Thursday instead of Wednesday and want to nail this next 5k TT. Rode hard the whole time, finished with IF of 0.96...but that's outdoor watts based off of an indoor FTP test on the drainer. Hoping for a little FTP bump next week, but probably not much.
http://home.trainingpeaks.com/athlete/workout/G2HI3XRUCGB5C7BMAPCWZRFGGM
2x12 @1.18, 1x7@1.2. I have to keep cadence mid 80s to push the higher watts. Remainder at .88. Lost my internet connection at 1:02 on the clock and did remainder of wko looking at my joule. I will scream if this happens in test day (never has done this before)
Brick felt much better than Thursdays did!
Fighting a cold all week caused me to miss Thursday & Friday workouts. I was not sure what to expect getting back on the bike Saturday, but to my surprise the rise went very well. I guess two days of rest really helped.
Ann, it's good to get outside and remember why we love this!
I was on the trainer today Week 5 OS, Did my workout, then skedaddled outside for a couple of miles, then got back on the bike for an hour of Zone 2ish work. Cheers!