Buried under work this week (and will be again next week); however, I did duck out today to get some miles out in the sun. 60 miles, a bit under 4 hour, @ 0.8 IF including a wee bit of upward road tilt. Tried to stay steady the whole time. Nice way to wrap up my Sunday.
Still reading the mojo. Keep up the good work everyone!
Stretching the weekend OS ride a bit to prepare a little for Texas 70.3 at the end of april. today was 2:30 on trainer on the virtual course with 15, 20 and 2x5(5) at FTP(or almost anyway!) then 3x10(5) at an IF of .8 which is where I'd like to race. I don't know if I will be there or not. Just got my tri bike lat least week. Some of my struggle is getting used to the position change I'm sure. But I would not have been ready to run after that ride today. The weather had warmed here. But I've got 2 little ones who are looking for me to play with them so I am still up early and on the trainer. I guess Im not worried about bike handling. Mostly just positional fitness and with some focus I can work that on the trainer. Hopefully ill get out a time or 3 before the race. But if it doesn't happen that is ok too. Mostly I am excited to ride smart and then run hard in what could be the coolest run temps I see all year.
@Jeff-I haven't been skiing in years either since nobody in my family likes it but have wondered if it would be a different experience as my core and leg strength are at a whole different level now! Good to hear your legs felt great!
@all struggling to get it all in with work pressures-I'm right there with ya!
I got the scheduled sat trainer ride/brick in then took off running with life the rest of the day and am working today. Still a bit of a struggle at new FTP but inching closer!
2x 18' @ .97, .98 then 12' @. 82. Total 80' 30' brick right after
That was one tough bike workout yesterday! Turby "made me" do 2 times 20 minutes so we'd be at the same times, which I managed to pull off! Then 20 mins in Z3 was even harder! Did the brick run, but I can never do the Z3 out and Z2 back ... so I just start really easy and keep picking up the pace! Eventually I get to Z3 and hang on for a little bit:-) Ugh!!
2X18' both @.97 then 2X10' @.83 &.84. A good solid workout for me, definitely not to easy but not as hard as they have been feeling the last week or so. I believe the fitness is coming around as I've been having particular trouble with the longer FTP session.
I'm even scheduling in some swimming next week a first on the OS for me. Monday after work, actually looking forward to getting back in the pool. It's been long layoff.
@ Carol ... That's the way I do those runs. I call it a progressive run, each mile trying to go a little harder, faster than the previous, for about five miles/41-2 minutes.
I tried to take advantage of the sunny weather we had yesterday to do Saturday's bike wko. However the wind gusts made it impossible to hold steady power for the 18' sets. One minute i get a gusty head wind that jacks my power up so I down shift and then without warning the gust subsides and my power drops so I'm shifting back up and then another gust hits starting the cycle over. I gave up and looped back to my garage to rack my bike back i must confess that I only finished 1 of the the 18' z4 at 1.01. At least I followed up with a brick run (my walk 4 run 8 rehab runs).
@ Robert, the wind is good practice. You need to learn to ride steady power into different wind conditions. It isn't easy but it is critical. You will practice this a lot.
Rode at our LBS again (on my power tap vs the kickr) and went into it aiming for 95% of ftp after botching last weekends ride pretty good and knowing I'd ridden back to back, then done my long run the three days prior. It went ok. Just a tick under 95% for each 18' set. My new number is a 17 watt bump from my highest ever while training with EN, so I think building from the 95 % will eventually get me closer to it for real! Thats my plan anyhow.
Skipped the brick because I rode from 12-2 to start with (Charity ride today...awesome to do what I love and raise money too!) and the 5K I had on tap Sunday. It was a wise move...was on my feet prepping my St. Patty's day Birthday party most of the night after I got home.
@Matt - thanks and I agree with you, being able hold steady power even while riding into the wind is important. I'm pretty used to the off shore winds but for whatever reason yesterday the winds were very dynamic. Off-On very rapidly to the point of being annoying. It always seems a little easier to hold Z3 over a long period of time in changing winds than trying to hold z4 for shorter intervals. Since the OS is more about pushing the FTP as high as possible before adding the volume, I felt switching back to the trainer better met my wko goal. Nevertheless, I am really looking forward to getting back out on the road, with or without wind ??????
Comments
Still reading the mojo. Keep up the good work everyone!
Robert- good job on this intervals! 5' seems so innocent compared to 12', 15' or 18' but man, they pack a punch!
Roy- "upward road tilt"? And how "wee" was it? I am jealous of the folks getting outside but that will be me soon!!
You have kids that swim or are you a coach?
See it is being held up near The Woodlands
The weather had warmed here. But I've got 2 little ones who are looking for me to play with them so I am still up early and on the trainer. I guess Im not worried about bike handling. Mostly just positional fitness and with some focus I can work that on the trainer. Hopefully ill get out a time or 3 before the race. But if it doesn't happen that is ok too. Mostly I am excited to ride smart and then run hard in what could be the coolest run temps I see all year.
@all struggling to get it all in with work pressures-I'm right there with ya!
I got the scheduled sat trainer ride/brick in then took off running with life the rest of the day and am working today. Still a bit of a struggle at new FTP but inching closer!
2x 18' @ .97, .98 then 12' @. 82. Total 80'
30' brick right after
That was one tough bike workout yesterday! Turby "made me" do 2 times 20 minutes so we'd be at the same times, which I managed to pull off! Then 20 mins in Z3 was even harder! Did the brick run, but I can never do the Z3 out and Z2 back ... so I just start really easy and keep picking up the pace! Eventually I get to Z3 and hang on for a little bit:-) Ugh!!
2X18' both @.97 then 2X10' @.83 &.84. A good solid workout for me, definitely not to easy but not as hard as they have been feeling the last week or so. I believe the fitness is coming around as I've been having particular trouble with the longer FTP session.
I'm even scheduling in some swimming next week a first on the OS for me. Monday after work, actually looking forward to getting back in the pool. It's been long layoff.
Skipped the brick because I rode from 12-2 to start with (Charity ride today...awesome to do what I love and raise money too!) and the 5K I had on tap Sunday. It was a wise move...was on my feet prepping my St. Patty's day Birthday party most of the night after I got home.