Catherine is running your limiter, if not maybe you should look at prioritizing the bike or at least not sacrificing the bike to hit the run mileage. You are right though one blown workout was not an offseason blow. Take care.
Had time constraints this morning , so I did a quick 5 min warm up and 2.5x4 min...@1.10 After that I took off with the family to Ixtapa (5.5 hr drive)where my Saturday workout will be the Olympic Challenge Ixtapa race I had this scheduled before because I was going to do the Jan OS but later decided to do the Nov OS
Just arrived in here and it's gorgeous Will send pictures
@Stark, nice pics! I am wondering if I am correct in using Normalized Power for figuring IF for every workout segment and total IF. In order to hit the NP numbers in a "short" 4 min Z5 segment, I need to over-smoke my legs by 10-14W in the Lap Average Power to get the lap NP up to 1.10 IF. There is some pain and 4 letter words involved too. If I just use ave power, my NP does not have time to level out near the goal power. Just trying to confirm that there is a reason for my pain. Did hit the numbers today, 1.11, 1.11, 1.12, 1.12, so, like several others, I am over-working the bike too. Maybe it is something in the water?! https://connect.garmin.com/modern/activity/947927206
Had to bag early to get to work but got in the main set. Ouch.
Just for fun, I looked back at my OS tests from the past 2 years and my current FTP is where my VO2 was 2 years ago. That will make the pain easier to tolerate. Sometimes a little perspective is a good thing.
@ Ralph- That is freakin AWESOME!! Talk about major gains!!
Way to push it everyone!! Love these threads and your posts.
Got on the bike with really tired/sore legs. I did some leg strength on Wednesday (functional stuff that I am trying to get back into that my PT had prescribed) but BOY did it get me sore!! Hips, glutes and hammys were screaming today. Just goes to show that I need to make sure to keep that functional stuff going! So I wasn't sure what to expect on the bike, but once I warmed up I as feeling much better. 4x4 @ 1.10, 1.11, 1.12, 1.11. Total workout @ .92IF
My next ride will be at a duathlon this weekend! Not sure what to expect, but going to have fun with it
I did not hit my targets, but that was a good workout. I am having a hard time finding a good setup with the Computrainer and TrainerRoad. Erg mode is too easy (I spin out) and slope is too hard (big ring front and big ring back). I keep adjusting the slope, but that's a little annoying. Maybe some of you guys have figured it out. Anyway, I still believe I had a quality session and am getting stronger. 12 more weeks of this will definitely make my faster and stronger, and that's the most important thing.
@Stark, nice pics! I am wondering if I am correct in using Normalized Power for figuring IF for every workout segment and total IF. In order to hit the NP numbers in a "short" 4 min Z5 segment, I need to over-smoke my legs by 10-14W in the Lap Average Power to get the lap NP up to 1.10 IF. There is some pain and 4 letter words involved too. If I just use ave power, my NP does not have time to level out near the goal power. Just trying to confirm that there is a reason for my pain.
Ed:
I am NOT a data geek. I just do what I have been doing for years. I don't ever have AP in my Garmin 510 display. Just current watts and NP (along with other data). May be a good post for the Power and Pace forum? I am sure it has come up before. Wish I could be of more help.
As for IF, I only worry about it for the whole workout.
I got mine done this morning. Realized last night that I'm an idiot and instead of doing 3 x 4' @ ~100% on Tuesday, I misread the workout and did 3 x 4' @ 110%. Went ahead and did 4 x 4' @ 110% today too...went pretty well. Still can't get PowerAgent to work, but did manage to download everything from PT for the last few weeks into Training Peaks. Of course I don't have a paid membership, so I can't actually look at the intervals. Any suggestions? Maybe I'll start over and download Power Agent all over again and see if I can get it to work.
One of the things I've noticed about NP on my Garmin is that even though I have it on "Lap NP" it has some carry over from the last lap when I'm riding. (I have a Garmin 810.) So it takes a while for the power to get up there especially if you've been going easy (as you're suppose to) on the recovery lap. Next time you are doing intervals take a look at the NP in the recovery lap. If it's anything like mine the NP in the first part of the recovery lap is way higher than the AP. However, it seems to fix itself when I upload it to Training Peaks. For instance, my FTP is 220 and so my goal today was 242 for the intervals. None of the interval NP said anything higher than 239 on the Garmin during the workout but the AP was above 242 for all of them. When I checked them just now my NP was 244, 242, 242, and 243 for the 4 intervals, or 1.11, 1.10, 1,10, 1.10.
I have 3 second power as the main data on my screen and it jumps all around when I'm riding as my energy, concentration, etc. ebbs and wanes during the interval. My VI was 1.00 for all 4 intervals, but it sure didn't look like it while I was riding. So I have learned to adjust and make sure that I keep my output as close to the goal as possible.
Work done this evening after work. 4X4 (6) @ 1.11, 1.10, 1.10, 1.10. The last one was hard and I kept having to tell myself that is where the work happens. Why is it that the hardest part is always at the end of the workout when you're the most tired? It's just not fair!!!
Thursday work done after a 90 minute commute home (normally 35 minutes; people can't handle mist/fog...). 4 x 4' @ 1.1 (right on with each thanks to Kickr) and 6' @ 0.8. Not sure if the beet juice for the first time gave me the extra kick, or just glad to be out of the car, but felt good through the finish.
Thanks for the insights Mark. I have noticed the lag that happens with NP as I transition between intervals. Will check my files in the future to compare what is reading on the display and what shows up in GarminConnect.
Are the workouts supposed to be in Trainer Road already, or do we need to make them ourselves? I have been added to the EN Team through TR but can only see 3 workouts.
Got my work completed yesterday at lunch but forgot to post on here. I also did a 4 mile brick run after the intervals. I did 4 x 4'(5') at 110% + 12' at 93%. Trying to add some sweet spot time to increase my overall fitness.
Got it done. I'd been using the internal Kickr PM, but this time I used my Vectors to drive the WKO, showing me that the Kickr had been reading 5-10% high. Made it tougher, but still finished it (with a short break in the 2nd 15' Z4 interval).
2 x 15' @ 1.00 and 1.01, 10' @ 0.86, 5' @ 0.87
I'm amazed I made it through the run afterwards considering how dead my legs felt at the end. I guess that's a good thing!
My hamstring was super tight after a lot of driving for work yesterday. Instead of the long trainer ride, I scheduled a massage. The massage therapist worked my IT band, quad and hamstring lightly and did full body massage as well. Since it was still tight after the session, she gave me some tiger balm to do more self-massage. I'll stretch and foam roll tomorrow am to prep for the pm long run and see how the ham and IT band feel. May pull the plug on the run and return for another session on Monday completely dedicated to the low back/legs.
What a difference a good night's sleep makes. Thursday, I had little to give to the bike workout after little sleep the night before. Today was much better. The longer workout felt good. Did both best effort of 20 minutes. And had plenty of energy for the run. Good reports all.
I saw a beautiful sunny warm day developing this morning so I took the opportunity to jump on the road bike for an ascent climb in my area. The climb is just over 10 miles, grade varies from 3% - 8% consistent upward incline the entire 10 miles. It's one of my favorite local climbs to grind it out and then the reward is the descent ... wooohooo!
The climb today: 10.3 miles, 66 minutes, NP=219w, IF=91%
Catherine is running your limiter, if not maybe you should look at prioritizing the bike or at least not sacrificing the bike to hit the run mileage. You are right though one blown workout was not an offseason blow. Take care.
Running is definitely my limiter -- mainly due to injury. I'm going into this OS healthy so want to focus on hitting the running mileage targets first, then bike WKOS, then running intensity (intensity sends me to run jail faster than anything!). I'm a little surprised that I'm not hitting the bike numbers so early in the OS, but so be it.
Work sched had me getting this wko done on 3 hours sleep early this morn. Not ideal, but surprisingly, I felt ok throughout. Hit my numbers and was not overly fried at the end. Did the regular wko instead of bonus, but 2 big Z3's after 20' Z4 is no joke. 20' z4 - 1.01IF, 341NP. 2x13' z3 (0.86, 0.87) Entire workout 0.86IF 290NP. https://connect.garmin.com/modern/activity/949706264 Nice job everyone!
Got my Saturday work done and Sunday and my Sunday work done on Saturday... But I got it all done. Did the bonus workout and felt pretty good. 1.05 IF and 1.06 IF on the 15' intervals .94 IF overall.
Comments
4 x 4 (6') done. Hit the mountain road up to Mt. Bachelor. 39ish degrees, breezy and in the upper elevation I got a few snow flakes!
One thing is for sure. . . . . I am overreaching. Need to pull myself back in.
Interval 1- 1.21
Interval 2 - 1.19
Interval 3 - 1.23
Interval 4 - 1.19
Time: 55:02.62
Distance: 12.7 mi
TSS: 105.6
IF 1.08 (OUCH)
NP 184 W
VI 1.10
Pwr. Bal. Right Pedal = 51.4% Left Pedal = 48.6%
El. Gain 886 ft
After that I took off with the family to Ixtapa (5.5 hr drive)where my Saturday workout will be the Olympic Challenge Ixtapa race
I had this scheduled before because I was going to do the Jan OS but later decided to do the Nov OS
Just arrived in here and it's gorgeous
Will send pictures
@Stark, nice pics! I am wondering if I am correct in using Normalized Power for figuring IF for every workout segment and total IF. In order to hit the NP numbers in a "short" 4 min Z5 segment, I need to over-smoke my legs by 10-14W in the Lap Average Power to get the lap NP up to 1.10 IF. There is some pain and 4 letter words involved too. If I just use ave power, my NP does not have time to level out near the goal power. Just trying to confirm that there is a reason for my pain. Did hit the numbers today, 1.11, 1.11, 1.12, 1.12, so, like several others, I am over-working the bike too. Maybe it is something in the water?! https://connect.garmin.com/modern/activity/947927206
https://www.trainerroad.com/cycling/rides/2515619-2016-OS-Wk2-Thu-ALL-Abilities
Had to bag early to get to work but got in the main set. Ouch.
Just for fun, I looked back at my OS tests from the past 2 years and my current FTP is where my VO2 was 2 years ago. That will make the pain easier to tolerate. Sometimes a little perspective is a good thing.
@ Ralph- That is freakin AWESOME!! Talk about major gains!!
Way to push it everyone!! Love these threads and your posts.
Got on the bike with really tired/sore legs. I did some leg strength on Wednesday (functional stuff that I am trying to get back into that my PT had prescribed) but BOY did it get me sore!! Hips, glutes and hammys were screaming today. Just goes to show that I need to make sure to keep that functional stuff going! So I wasn't sure what to expect on the bike, but once I warmed up I as feeling much better. 4x4 @ 1.10, 1.11, 1.12, 1.11. Total workout @ .92IF
My next ride will be at a duathlon this weekend! Not sure what to expect, but going to have fun with it
I did not hit my targets, but that was a good workout. I am having a hard time finding a good setup with the Computrainer and TrainerRoad. Erg mode is too easy (I spin out) and slope is too hard (big ring front and big ring back). I keep adjusting the slope, but that's a little annoying. Maybe some of you guys have figured it out. Anyway, I still believe I had a quality session and am getting stronger. 12 more weeks of this will definitely make my faster and stronger, and that's the most important thing.
I hit the first two and then flailed......
1) NP 285 IF 1.11
2) NP 282 IF 1.1
3) NP 275 IF 1.08
4) NP 264 IF 1.03
Ed:
I am NOT a data geek. I just do what I have been doing for years. I don't ever have AP in my Garmin 510 display. Just current watts and NP (along with other data). May be a good post for the Power and Pace forum? I am sure it has come up before. Wish I could be of more help.
As for IF, I only worry about it for the whole workout.
~ Stark
Stark, Thanks for the insights. I will keep on the NP numbers, and check the Power and Pace forum for more info.
Good work, Bill. I knew you could do it!
~ Stark
Cool. Let us know what you learn as I am sure others would like to know as well.
~ Stark
One of the things I've noticed about NP on my Garmin is that even though I have it on "Lap NP" it has some carry over from the last lap when I'm riding. (I have a Garmin 810.) So it takes a while for the power to get up there especially if you've been going easy (as you're suppose to) on the recovery lap. Next time you are doing intervals take a look at the NP in the recovery lap. If it's anything like mine the NP in the first part of the recovery lap is way higher than the AP. However, it seems to fix itself when I upload it to Training Peaks. For instance, my FTP is 220 and so my goal today was 242 for the intervals. None of the interval NP said anything higher than 239 on the Garmin during the workout but the AP was above 242 for all of them. When I checked them just now my NP was 244, 242, 242, and 243 for the 4 intervals, or 1.11, 1.10, 1,10, 1.10.
I have 3 second power as the main data on my screen and it jumps all around when I'm riding as my energy, concentration, etc. ebbs and wanes during the interval. My VI was 1.00 for all 4 intervals, but it sure didn't look like it while I was riding. So I have learned to adjust and make sure that I keep my output as close to the goal as possible.
Thanks for the insights Mark. I have noticed the lag that happens with NP as I transition between intervals. Will check my files in the future to compare what is reading on the display and what shows up in GarminConnect.
Got my work completed yesterday at lunch but forgot to post on here. I also did a 4 mile brick run after the intervals. I did 4 x 4'(5') at 110% + 12' at 93%. Trying to add some sweet spot time to increase my overall fitness.
Ya, I was missing it also. Need to search for "2016 OS WKx" (x being the week number). Glad you are good.
~ Stark
2x15'@1.01, 1.025; 15'@.85
2 x 15' @ 1.00 and 1.01, 10' @ 0.86, 5' @ 0.87
I'm amazed I made it through the run afterwards considering how dead my legs felt at the end. I guess that's a good thing!
My hamstring was super tight after a lot of driving for work yesterday. Instead of the long trainer ride, I scheduled a massage. The massage therapist worked my IT band, quad and hamstring lightly and did full body massage as well. Since it was still tight after the session, she gave me some tiger balm to do more self-massage. I'll stretch and foam roll tomorrow am to prep for the pm long run and see how the ham and IT band feel. May pull the plug on the run and return for another session on Monday completely dedicated to the low back/legs.
The climb today: 10.3 miles, 66 minutes, NP=219w, IF=91%
The descent was 21 minutes......wooohooo!
Running is definitely my limiter -- mainly due to injury. I'm going into this OS healthy so want to focus on hitting the running mileage targets first, then bike WKOS, then running intensity (intensity sends me to run jail faster than anything!). I'm a little surprised that I'm not hitting the bike numbers so early in the OS, but so be it.
Work sched had me getting this wko done on 3 hours sleep early this morn. Not ideal, but surprisingly, I felt ok throughout. Hit my numbers and was not overly fried at the end. Did the regular wko instead of bonus, but 2 big Z3's after 20' Z4 is no joke. 20' z4 - 1.01IF, 341NP. 2x13' z3 (0.86, 0.87) Entire workout 0.86IF 290NP. https://connect.garmin.com/modern/activity/949706264 Nice job everyone!