NOV 15 OS wk 4 bike thread keep on rolling!
Team: you worked hard last week and posted some great numbers. Hopefully you already feel like you're settling into this new training plan. Let's keep rolling on through our 4th week and grab those gains!
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Proud NOS keep on burning,
Rolling, rolling, rolling on the trainer.
With apologies to John Fogerty, but I couldn't resist.
Keep it up folks. It's starting to get real.
Glad to have my "work" done for the day so I can now go to my job.
Hope everyone has a GREAT day!
@ Mark- LOVED the post this morning----legs were turnin' burnin, and I surely was trying to keep em rollin'!!!
Nice work Pat and Todd! @Pat- glad the hammy did fine
Ride tonight was pretty good, but legs were starting to burn towards the end.
2x12' @ 1.04 IF and 1.04 IF (consistent!) and finished it with 11' @ .89 TOTAL RIDE 1 hour- .92IF
stretch, roll, finish report cards (UGH) and rest up for tomorrow!
Well I punctured about 20 minutes into the workout, so I got to practice changing a tire. I am glad it happened in my basement and not 30 miles from home. After changing the tire, I had to re-calibrate the Computrainer, so I just started over.
4) 11' at .85
Nice work everyone!
Great to see the hard work from everyone!
@ Brian, way to keep going. It would have been easy for you to just call it a day after the flat.
I did my bike this afternoon. 2X15' (5). The first one was tough and the gorilla popped out of his cave early in the second interval. By the middle of the second interval I was in a full blown battle with the gorilla and the last part was really tough. During the last couple of minutes I felt like I was going to throw up. I haven't been in that place in a long time. Regardless, I got it done and put the gorilla back into his cage. I'm sure I'll see him again this OS.
I felt some fatigue in the first 12' z4, but found some energy after gulping that orange endurance, and bumped the intensity up for the next 12' z4 and 11' z3. Felt good to recover and hit the numbers.
12' z4 - 1.01 IF. 337NP
12' z4 - 1.03 IF. 347NP
11' z3 - 0.88 IF. 294NP 300NP for ride.
Brian, a flat! That sucks. Glad to hear you persevered and got the work done.
Bill, Mark, others, these workouts are HARD. Good work pushing through. Remember to pace yourself later in the week. Perhaps the Saturday ride is a little less intense. We've got a long way still to go.
My computer shut down for "updates" right in the middle of my workout. Had to finish blind but I figure I still got the work in as best I could though no numbers to report. Stuff happens.
Have a great run today!
Took off work early to squeeze in this wko.
50'
2x10' @ 1.047
nothing exciting just knocked it out.
I want to make sure I am calculating the intervals correctly. To do so you divide your NP for the interval by your FTP....correct?
Time for some recovery......
@ Todd - Yes -
Intensity Factor (IF):
For any workout or part of a workout, the ratio of the Normalized Power to the rider's functional threshold power, which gives the user a relative intensity in relation to their threshold power.
Appreciate the help!
On the road so no bike for me today or Saturday. Guess I'll need to run to make up for it? ;-)
@ Leslie- the same thing happened to me last week!!! Damn computers! Luckily I had my Garmin that was giving me all the information I needed- but still super frustrating. Way to keep going even if it was "blind"
Nice job Todd, Bill and others! @ Robert- I wish I could say these are feeling easier- but I am with ya- they are not!
BUT got it done! 4 x 4' @ 111-112% FTP and hit my intervals at 1.11, 1.12, 1.11, 1.12. Finished it with 10' @ .89= Total time 1:00:00 .92IF
Solid numbers!
Some great numbers rolling in everyone!
I did the 4x4's this morn, with success.
1.12, 1.11, 1.12, 1.13. As others hv mentioned, these babies hurt! We get a bonus next week of 5x4' z5. One more to the mix. Better eat some wheaties next week. How's that for dating myself. Old fart.
Did the workout after work. I was feeling pretty tired after work but I got on the bike and got going. The warmup was like meh, but the first interval felt OK and by that time I was 1/4 done with the main set. I kept building through the rest of the intervals and when I got done I felt better than when I started. Funny how that works sometimes. Last week the intervals were 244 and 245. This week they were 245, 246, 248, and 247. I'll take that and bank it.
Rock the core work tomorrow!
For all the fatigue folks are reporting I'm still seeing some impressive numbers! I chose to go blind all week. So yesterday I did the Sufferfest workout "A Very Dark Place". It is an interval plan with 2 x 4 included. And even though I don't have numbers to report I did suffer!
So, tomorrow take it a little easier, no need to for PBs, just "best effort". We've all got a hard run on Sunday. Have a good one!
Nice Leslie. I did mine yesterday as well. For the 4' X Z5 I had 1.17, 1.16, 1.16, 1.14 and for the 1 X 6' IF=.84. I can still feel those in my legs today. I am so happy it is core day (until its time to do those push-ups.....).
4 x 4 @ 1.16, 1.16, 1.14 & 1.17
@Brian - nice numbers you/we hit there
Nice work, all! Now for the "long" ride tomorrow!
I didn't report on yesterday's ride but it was good. sorry no numbers to report but staying in my zones with my heart rate.
75'
2x15' @ 1.05 & 1.05
6' @ .90
The next week will be on fitness bikes (on a cruise), so we'll see if I've lost anything upon the return.
Got the bike done on Saturday morning. 21.2 miles in 84+ minutes. http://tpks.ws/SIuUc See below for the full report.
The weather was cold but clear here in the PNW on Saturday. I'm still dialing my bike fit in so I wanted to take it out on the road to see how it feels out there as opposed to the trainer. The main thing I'm finding is I have a little more difficulty with control when I first start out. That's compounded by the time of year and lots of leaves in the bike lanes so normally I have to ride in the horns for the first mile or two until I get to roads with wider shoulders. My goal for the ride yesterday was to just ride so the target was more in the IM power than to hit the intervals.
So I got out there and about 20 minutes into the ride I realized that my aerobars were starting to tilt down in the front. I had put on a new stem and I thought I had tightened the bolts up enough but they were getting loose. I pulled over to get the allen wrenches out and then realized that the bolts had torx heads so I couldn't tighten them. I kept biking since they weren't that loose but by the time I got home they were so loose that they were falling under their own weight, not good! So my core got a good workout. The other good thing I found is that the new fit is easier to ride without hands.
So I was riding along dealing with the bars and then one of the wheels started to feel like it was getting flat. Sure enough the front wheel had a slow leak. By this time I was about 2 miles away from the house so I just pulled out the pump and pumped it up. I had to do that a couple of times to get home but I was able to limp home. Funny, I was just looking at new tires on the interwebs last week. I guess it's time to order some.
So there were problems with the ride but for the most part it was very informative. I was able to ride in aero position for most of the ride. My neck and shoulders were tired and sore after the ride but I was able to ride and go downhill in the aero position with confidence. I know that will get better the more I do and I do have 7 months to get used to it before my first race.