@ Robert - just to add, you can plug those swims in just about anywhere where time allows. I don't think that falls under the Don't Make Up Workouts rule. And, even if it is, we never saw a thing.....
Ok. Got it done after all. Got a great day with kids, a full nights sleep and 2:30 on the trainer! 2x20(4) at fTP. I am really amazed that I can do that. Then 5x10(5) at the bottom of z3. Still don think that I will be ready to race at that power by April 28. But if I'm not, im not. Of course 40min at 227 might be making the 180 tougher to hold...
Got the full 90' spin in this am. I worked late last night, slept in and got my full 7 hours. I checked my HRV before getting up and the first one (supposedly most accurate) said to take the day off. Ignored of course.
2x20'@ .97,.96. This felt a lot harder than tues when I easily hit 1.0 and more-I think my HRV was telling me something 25'l .83
@ Betsy - The battle of listening and using our resources vs the small windows of time available to get it done. The HRV tool assumes you have 24/7 to train and recover.
Bottom line, it was a struggle...had to modify...but got it done.
The first 20min effort went OK, but it felt *very* hard. As I started the 2nd 20min set, my power was fading. At the 10min mark, I was just done for that set. So, rather than limp for the next 10min, I ended the interval. After the 4min EZ, I did another 10min at FTP, gave myself 5min EZ, and then did one more 10min set. I was able to finish strong so I take that as a huge mental boost.
The weather is pretty nice today. So, depending on how the afternoon fares for the family, I just might go up to the Yorktown Battlefields and do a loop on the Colonial Parkway. The road is rough, but safe. I like safe. Since I haven't been extending the rides, I will plan to just do 60ish min of ABP riding.
@Chris-I know, the perfect life, is not what we have. Interesting metric however, which matched how I felt and how I performed as opposed to Tuesday when I crushed it and had a high HRV. I approached Saturday's wko with the attitude that it would be a sub 1.0 kind of day so no surprises. (Robert will agree,I bet, that the more of your sleep you get after midnight, even if 6-7 hours, isn't the same quality as you get several hours before midnight)
@Robert-I bought the polar blue tooth HR monitor, which really annoyed me that I had to buy yet another monitor with all the ones I already have. I use two apps, sweetbeat which cost $9.99 and EliteHRV which is a free app. They seem to trend the same but elite almost always runs higher. David Ware also uses omega wave which I downloaded but ignored during my free trial period so cannot comment on that one.
Yesterday's FTP ride had to be on the dang trainer. 2x20 on the trainer is not my thing. First 20 went ok, (1.02), but the second was a gorilla cage match (and my Garmin and TR kept cutting out and stopping!.....time actually DID stand still....this only increased my frustration wih my inability to suffer enough to stay at 220W. Finished off the second 20 around 0.92 I think. A little disappointed, but it sure hurt so I guess that's the goal after all. Then did 30' at Z3 (to "make up" for the failed 2nd 20' FTP set....as if that justifies it!).
I think I should've done what Joe did....break that second 20' up into some smaller chunks with short rest intervals. Ego....?
I did a bit of a mountain ride this weekend. First outdoor ride for 2015 and my legs hated me. It took a good while to remember how to ride outside again, but man I love climbing. Although I was on a wheel the majority of the time, I was able to get a 162 np for the 3:30 ride.
Rode at my LBS with the usual suspects for the first time in my EN tri top (woot woot!) so of course the 2x20 seemed perfectly appropriate! I ride my PT wheel here on a computrainer. Have not been able to hit ftp yet on my wheel, and today was no exception. Aimed for 95% and I was close. Low, but close. Then in the second set, my whip died (my 510) and I wrangled my watch off my wrist and put it on the dead soldier. Worked my butt off but just did not have it! More like 90% I'm guessing. Like Jeff, I was WORKING both sets, so I guess there's that. Ended up riding for 2 hours (I will be riding longer since i've got Boone coming up and I've done RR's on the trainers at the lab...not a big deal).
Went for my brick run with my speedy training partner, sister from another mister Cathleen and chatted while running pretty quick pace (for me...I just slowed her down!) and the legs felt pretty darn good for that 30'. Happy with that.
Comments
2x20(4) at fTP. I am really amazed that I can do that. Then 5x10(5) at the bottom of z3. Still don think that I will be ready to race at that power by April 28. But if I'm not, im not. Of course 40min at 227 might be making the 180 tougher to hold...
2x20'@ .97,.96. This felt a lot harder than tues when I easily hit 1.0 and more-I think my HRV was telling me something
25'l .83
Brick run felt sluggish too
Bottom line, it was a struggle...had to modify...but got it done.
The first 20min effort went OK, but it felt *very* hard. As I started the 2nd 20min set, my power was fading. At the 10min mark, I was just done for that set. So, rather than limp for the next 10min, I ended the interval. After the 4min EZ, I did another 10min at FTP, gave myself 5min EZ, and then did one more 10min set. I was able to finish strong so I take that as a huge mental boost.
The weather is pretty nice today. So, depending on how the afternoon fares for the family, I just might go up to the Yorktown Battlefields and do a loop on the Colonial Parkway. The road is rough, but safe. I like safe. Since I haven't been extending the rides, I will plan to just do 60ish min of ABP riding.
@Robert-I bought the polar blue tooth HR monitor, which really annoyed me that I had to buy yet another monitor with all the ones I already have.
I use two apps, sweetbeat which cost $9.99 and EliteHRV which is a free app. They seem to trend the same but elite almost always runs higher. David Ware also uses omega wave which I downloaded but ignored during my free trial period so cannot comment on that one.
Yesterday's FTP ride had to be on the dang trainer. 2x20 on the trainer is not my thing. First 20 went ok, (1.02), but the second was a gorilla cage match (and my Garmin and TR kept cutting out and stopping!.....time actually DID stand still....this only increased my frustration wih my inability to suffer enough to stay at 220W. Finished off the second 20 around 0.92 I think. A little disappointed, but it sure hurt so I guess that's the goal after all. Then did 30' at Z3 (to "make up" for the failed 2nd 20' FTP set....as if that justifies it!).
I think I should've done what Joe did....break that second 20' up into some smaller chunks with short rest intervals. Ego....
?
http://home.trainingpeaks.com/athlete/workout/XAEAIZNJDFUV7L5FDLYYGFQA5I
I did a bit of a mountain ride this weekend. First outdoor ride for 2015 and my legs hated me. It took a good while to remember how to ride outside again, but man I love climbing. Although I was on a wheel the majority of the time, I was able to get a 162 np for the 3:30 ride.
Went for my brick run with my speedy training partner, sister from another mister Cathleen and chatted while running pretty quick pace (for me...I just slowed her down!) and the legs felt pretty darn good for that 30'. Happy with that.
Goal: ride at hardest effort for 30 min.
Results: .93 for 30ish minutes in an 88 degree pool area. Rode 1.73 miles further than last year's results.
One bottle of Gatorade was nowhere near enough fluids and fuel.
Overall I did 3 rides with a total of 3.5 hours ride time (75', 60' and 75').