@Chris - harden up and get out and workout... Opps, sorry, wrong online forum
Good job listening to your body. There's a learning point there for everyone posting and lurking. Its easy to be hard but its hard to be smart. Its a long way to race day and being a hero now won't help you get faster then. Let your body rest and absorb the work. Get back at it when you're ready, the plan will still be here.
@ Roy - Ha, good one. It's been tough. Mentally. Nothing catastrophic to get me here. No super human efforts. Just some obvious clues. Of course, some of these same signs went unrecognized in previous OS's. Did I mention that I've injured myself in my last three OS's? So, despite a well laid out plan detailing 14 weeks, I bail on a couple of days here in test week. Haven't done this in any of the plans that I took on. IF I finish the next 6 weeks strong, then, yes, I will have learned a little bit about where MY line is.
Saturday ride done and dusted. 2x15 @0.98/0.98 and 2x10 at 0.85/0.84. Work is cranking up right now, we're basically day on stay on for the next 4-5 weeks but I'm committed to getting the wko's done too. Should be fun.
Did Sat. bike on Thurs. so today was the 40' @ Z3. I rode around Zwift Island and got carried away so I actually ended up with 15' @ .99IF, 30'@ .84IF. The first 15' was a lot of Z3 but then throwing in bursts for the various challenges. Made the 30' @ .84IF harder than it should have been. 2' EZ brick run after.
@kim nice work. That zwift island thing looks fancy.
New zones suck. I can tell it's going to be a dog fight for the next few weeks. 2x15 1x5 complete. .89 IF. I have to admit I might have danced a tiny bit when I saw there was no z3/z2 brick/run today.
Back on the chain gang! 2 X 15 at new numbers was hard but hit them and got in the supplemental Z3 time. Not going to complain about my cold Texas garage as am quite sure my northern and eastern team mates would deservedly point out how my garage really doesn't count as cold
I had to skip yesterday's bike wko. I went for an afternoon run with the boss on Thurs, after testing that morning. It was an easy 4 miler, but I was spent yesterday.
Back to it today. The new power numbers were just brutal. It was also the most disgusting trainer ride to date. I couldn't believe the amount of sweat that this wko produced.
95' ride 2x15'@ Z4 - 1.00 & 1.00 1x30'@ Z3 - .995
Time for some spring cleaning and then a fun ride out with the family.
Somebody snuck into my bedroom and applied the Watt Sucking Leeches to my legs. They left no marks. I was unaware until I hit the trainer and I was very low on my watt count. Hopefully, I can get a watt transfusion ASAP.
This is not a fun time as far as training goes. At least, I'm not injured. That's a start, something to build on. This too shall pass.
First world problems when the biggest grief I have in my life has to do with triathlon training.
Well put Chris!! Thanks for the chuckle...sorry at your expense.
I had a GREAT time trial today. Fun - first time I have ever done one. A nice gentleman helped me with my trainer when I thought I lost one of the connections. Then he was nice enough to point out my number was upside down - whoops. - I was actually nervous at the start - you line up....then someone holds your bike while you clip in then they count you down just like the TT you see on TV. 5 seconds....4...3...2...1...PEDAL and GO! HR jumped up immediately. The each mile clicked off with a beep on my Garmin. I slowed down on the back half from a speed perspective, but power was pretty good. My cadence was 96 avg! Apparently I am no longer a masher. Interesting that my Normalized Power was the same as my Avg Power - that doesn't usually happen outside for me.
My hope was that I wasn't going to get caught by my friend who started 30 seconds behind me. She didn't.
10 miles
Avg. Power: 229
Avg. HR 165
Avg Cadence: 96
My indoor power was tested @ 187 in Jan. I am sure not able to pull 229 indoors right now, that is for sure.
Saturdays are getting brutal - Sufferfest Blender, Angels, There is No Try, and wrapped it up with almost 1/2 of Fight Club. Did the first 2 at 100%, went down to 95 for the next, and 90% for fight club. Tough, tough - sit bones are aching. Six Saturdays and counting!
2nd try with Zwift and intermittent loss of Power/Cadence signal from power meter (not sure if the battery in my Quarq is low or the fact that I had my computer, Garmin Edge 810, and Garmin forerunner 920Xt all connected). Nevertheless 60' of the 90' completed with 2x15' z4 using new FTP (0.99 and 1.02) before heading out to my attend my wife and daughter's recital performances...many SAUs earned:
@Chris I'd re read you FTP test this week. It sounds like you put out a big effort to get the increase especially when you were not feeling it going it.
I got in 2X15 .98 for both then 1X10 and 1X20' at .83 and .84. A difficult work out with 5' breaks between the FTP sets and more so mentally to get in the 30' of zn3 work. I wanted to shut it down after the first 10', see Coach P's thread in the general discussion forum for more detail.
@ Gordon - yeah! I think. I'm not sure how to re read my FTP but I think you're right about the other thing! And, good job with the wko, def earns CTJ status.
As I try to get my legs back, I did the FTP intervals from the Saturday workout today. And, knew immediately in the warmup that I was going to be ok. I was almost giggly after 5' into the warmup.
2x 15' (5') and 1x 6' @ .97s.
no extra zn3 cuz I didn't want to overcook this comeback (if it's even worthy of that title). I know one workout does not make a comeback. More will be known after the next few workouts.
If I hack next week at all, it will be b/c of work and not watt sucking leeches. (At least, as far as I can tell at this point).
@Joe M- I had to try. You knew I was going to. Guilty as charged.
Round-up of my work on the bike this week. I tested on Sunday using the 2x20'(2') protocol and reported on that separately.
Wednesday: 60' FTP workout with 2x12' in the evening after a good hard run in the morning. First workout on the Kickr and the power reading was clearly calibrated way off my quarq. https://connect.garmin.com/activity/706786452
Thursday: 60' workout in the evening after another hard mid-day run. Again, calibration seemed really off but got HR up into an area where I knew it was a good workout. https://connect.garmin.com/activity/706786462
Saturday: Bigtime 100' FTP workout. Longest ride in a long time by an order of magnitude. Did the OS-required 2x15'(4')+5' @ 1.00, 1.01 and 1.05 (new zones of course) then 30' @ 0.89, extended to 100' total to finish watching the XXX sequel. Rode with my dad and a buddy and we were all in it together. Great workout and followed it with a 3mi brick. https://connect.garmin.com/activity/708109301
@Chris-love the' first world problems' comment! I use that one all the time on my 22yo daughter and her histrionics and anxieties! And got a chuckle about the leeches
Wow! I've missed so much awesome since being on vacation here in Scottsdale!
I tested on Tuesday and did the Thursday tempo wo on Wednesday before heading out to Scottsdale at the crack of dawn Thursday. The tempo ride was good at the new numbers...I am not looking forward to playing with the new FTP on Wednesday when I get back. Its gonna be as Emily said, a tough few weeks till the end of OS, but that's what we are here for no?
Well done to every one knocking out great work while I play.
PS..Ann....WOW! Congrasts on that great TT! Sounds like a blast! I gotta race one someday!
Comments
Good job listening to your body. There's a learning point there for everyone posting and lurking. Its easy to be hard but its hard to be smart. Its a long way to race day and being a hero now won't help you get faster then. Let your body rest and absorb the work. Get back at it when you're ready, the plan will still be here.
And your seat is too high...
Keep after it everyone!
New zones suck. I can tell it's going to be a dog fight for the next few weeks. 2x15 1x5 complete. .89 IF. I have to admit I might have danced a tiny bit when I saw there was no z3/z2 brick/run today.
Agree Emily, is like a vacation not doing that run today!
...........One workout at a time...........
Back on the chain gang! 2 X 15 at new numbers was hard but hit them and got in the supplemental Z3 time. Not going to complain about my cold Texas garage as am quite sure my northern and eastern team mates would deservedly point out how my garage really doesn't count as cold
Back to it today. The new power numbers were just brutal. It was also the most disgusting trainer ride to date. I couldn't believe the amount of sweat that this wko produced.
95' ride
2x15'@ Z4 - 1.00 & 1.00
1x30'@ Z3 - .995
Time for some spring cleaning and then a fun ride out with the family.
This is not a fun time as far as training goes. At least, I'm not injured. That's a start, something to build on. This too shall pass.
First world problems when the biggest grief I have in my life has to do with triathlon training.
I had a GREAT time trial today. Fun - first time I have ever done one. A nice gentleman helped me with my trainer when I thought I lost one of the connections. Then he was nice enough to point out my number was upside down - whoops. - I was actually nervous at the start - you line up....then someone holds your bike while you clip in then they count you down just like the TT you see on TV. 5 seconds....4...3...2...1...PEDAL and GO! HR jumped up immediately. The each mile clicked off with a beep on my Garmin. I slowed down on the back half from a speed perspective, but power was pretty good. My cadence was 96 avg! Apparently I am no longer a masher. Interesting that my Normalized Power was the same as my Avg Power - that doesn't usually happen outside for me.
My hope was that I wasn't going to get caught by my friend who started 30 seconds behind me. She didn't.
10 miles
Avg. Power: 229
My indoor power was tested @ 187 in Jan. I am sure not able to pull 229 indoors right now, that is for sure.
Beautiful day for an outdoor race/ride.
Saturdays are getting brutal - Sufferfest Blender, Angels, There is No Try, and wrapped it up with almost 1/2 of Fight Club. Did the first 2 at 100%, went down to 95 for the next, and 90% for fight club. Tough, tough - sit bones are aching. Six Saturdays and counting!
http://tpks.ws/3fcM
Ann that is TOO cool!
Ann - nice job!! this is very motivating!!!
I am late posting yesterday's rise...the new power levels are definitely a challenge....got all the intervals done, but many were below power targets
@Chris I'd re read you FTP test this week. It sounds like you put out a big effort to get the increase especially when you were not feeling it going it.
I got in 2X15 .98 for both then 1X10 and 1X20' at .83 and .84. A difficult work out with 5' breaks between the FTP sets and more so mentally to get in the 30' of zn3 work. I wanted to shut it down after the first 10', see Coach P's thread in the general discussion forum for more detail.
As I try to get my legs back, I did the FTP intervals from the Saturday workout today. And, knew immediately in the warmup that I was going to be ok. I was almost giggly after 5' into the warmup.
2x 15' (5') and 1x 6' @ .97s.
no extra zn3 cuz I didn't want to overcook this comeback (if it's even worthy of that title). I know one workout does not make a comeback. More will be known after the next few workouts.
If I hack next week at all, it will be b/c of work and not watt sucking leeches. (At least, as far as I can tell at this point).
@Joe M- I had to try. You knew I was going to. Guilty as charged.
Round-up of my work on the bike this week. I tested on
Sunday using the 2x20'(2') protocol and reported on that separately.
Wednesday: 60' FTP workout with 2x12' in the evening
after a good hard run in the morning. First workout on the Kickr and the power
reading was clearly calibrated way off my quarq. https://connect.garmin.com/activity/706786452
Thursday: 60' workout in the evening after another
hard mid-day run. Again, calibration seemed really off but got HR up into an area
where I knew it was a good workout. https://connect.garmin.com/activity/706786462
Saturday: Bigtime 100' FTP workout. Longest ride in a
long time by an order of magnitude. Did the OS-required 2x15'(4')+5' @ 1.00,
1.01 and 1.05 (new zones of course) then 30' @ 0.89, extended to 100' total to
finish watching the XXX sequel. Rode with my dad and a buddy and we were all in
it together. Great workout and followed it with a 3mi brick. https://connect.garmin.com/activity/708109301
Seriously, though, PAY ATTENTION TO YOUR BODY. Methinks it was trying to tell you something.....
@Ann-awesome report about the TT
I flip flopped the weekend due to the Phoenix 10K I did yesterday (followed by 30' with the dogs after to get 90')
Then, busy day today necessitated doing the bike at 6pm-and I am not a fan of pm woks:
2x15 @ .93-new FTP kicking my butt, only 10'@.85 for total 70'. Then followed with 2 mile brick
I tested on Tuesday and did the Thursday tempo wo on Wednesday before heading out to Scottsdale at the crack of dawn Thursday. The tempo ride was good at the new numbers...I am not looking forward to playing with the new FTP on Wednesday when I get back. Its gonna be as Emily said, a tough few weeks till the end of OS, but that's what we are here for no?
Well done to every one knocking out great work while I play.
PS..Ann....WOW! Congrasts on that great TT! Sounds like a blast! I gotta race one someday!