Got the bike in today and seems like my ftp was about right. Ran 2 miles on the mill right afterwards.
Tomorrow I will be doing Saturdays wo's as I am heading to Costa Rica and family time for a week on Saturday. I hope to run daily (if it's safe where we are staying and doesn't get me in trouble with the family) swimming and hiking a couple days. Gonna be tough to keep the food/booze thing in check when traveling with non weight weenies!
OK, got it done, but it wasn't easy. 4 x 4 didn't quite hit target of 289 but was close. 284, 284, 288, 281.
My heart rate went higher than I thought it could on that last one. Felt good doing a hard workout on the bike after a long break. Looking forward to progress this month. Way to get it done everyone.
Apparently it is 2016 not 2015, so the 1.5x6 repeats I did today was not the workout that I was suppose to do. .. Next week I will ensure to do the correct workout.
Heh-heh. "These are not the VO2 intervals you are looking for", non? I did the same thing the first two weeks, but on purpose. I saw those 4x4s and thought, "No way, let me build up to them" so I did 1.5's @ 120%
If you scan ahead in the OS, you'll notice that the length and number of those 110% intervals does not increase during the plan. So when I feel ready, I will pop into them.
4x4 done. A bit hard but watching some cycling on the dvr made it easier.
When I was done I got an email from trainerroad offering me the opportunity to give away a free month to someone. Let me know if anyone has an interest in trying it out.
Well I did the same as Brenda, only I found a 2015 week 1, 4x5" with 3" rest. Hard but doable, 1.1 or a 1-2W better. I don't know why I came up blank when I searched 2016. Anyway, I was thinking my estimated FTP based on ending my test after 10 min due to unanticipated early call to work was pretty right on. Now I read I had an even easier wko to do?
4 x 4 + 10' @ z3 done last nite...not as bad as I expected....hoping to hit the pool later today....looking @ sat bike...seems like coach is letting us swag the MS a little based on how we feel....I'm hoping for 2 x 15 (5)
Got the 4 by 4's done yesterday:-) I think my "swagged" FTP is about right because I hit the 110% for the intervals, but they were hard! I must say, I did love the 6' recovery. I'm loving Trainer Road!!
A day late, but not a dollar short... During my TR sessions in October/ November, I learned a new mental stamina to push through.
this was only my 2nd real workout with my new FTP (and I have barely biked in the last 3 weeks!) and i nailed these intervals the last 2 minutes of I3 & I4 were tough, but feeling good. (might try to swag FTP up a watt or 2 on TR next week...)
I'm traveling the next 3 weekends without my bike; but will gladly post when I will be on Zwift during the week. Hopefully the Saturday rides will catch on while I'm away
A bit late posting here. 4 x 4 was hard but doable. FTP = 230. That makes target 253. 255 (154 max HR) 256 (161 max HR) 258 (164 mx HR) 255 (166 max HR)
@Scott - Best deal I am aware of, and how I purchased mine, was through REI. Members receive a 20% off coupon with their dividend in mid March. Doesn't really help you now though.
Hey Zwifters - I created a Zwift workout file for this weekend's ride. I basically made it identical to what Coach P set up in TrainerRoad for the "Week 1 Saturday Regular" workout. This has a 15' warm up, then 20 minutes at 100% FTP, then 2 x 8' @ 85%. The entire duration is one hour. This could be tough workout at this stage! In previous years it was a number of weeks before we were doing 20 minutes at 100% FTP. In TrainerRoad Coach P also has a "Bonus" version of this workout that has 2 x 15' @ 100% FTP instead of one 20' interval. I did not make a file for that in Zwift.
Since Sunday is going to be very wet outside here, I plan on running tomorrow and doing this workout on Zwift on Sunday. If anyone wants to join in we can coordinate a start time. And maybe all Endurance Nation riders add (EN) to the end of their screen name in Zwift?
Behind in checking in... Both tests done > BOOM! Numbers suck > BAM! 20 minute test - Average power = 198 FTP = 189 Weight: 235 (damn holiday cookies!) No place to go but ^^^UP^^^ (except for weight, which needs to and will go down - hopefully WAY down!) Signed up for two Computrainer classes (Wednesdays and Saturdays) with one of the local coaching groups. This will hold me so much more accountable! Question: I was under the impression that when we loaded our test results and saved them, the zone #'s would show up in the workout. Right now, I see " Remainder @ 80-85%/Zone3/Mod-Hard" >> I thought we would see Remainder @ 151-161/Zone 3/Mod-Hard. Did this change? Did I miss something? Am I a complete idiot? Or any combination of the 3 previous questions?? :-)
Woody- the text of the workout itself won't change. But your zones (both run and bike) on your Training Plan Page are updated. You'll see them on the right hand side of the page.
Gotta love Outseason:-) One hour and DONE! Boom!! 20 mins starting at 90% and ended at 105%. Averaged 95%. Followed that by 2 * 8 mins Z4. First interval 95%, second one 100%. I'm getting used to the Kickr and Trainer Road and can easily adjust the % on the fly - so that is good. The only thing about Trainer Road is that I like my old warm-up better. 20 mins gradually working up to the top of Z3, with 2 * a min at 120% and 5 min easy. I think I'm going to test on Tuesday just so I can make sure my FTP is on target:-) Followed bike by a 30-min brick run. Felt good!!
Couldn't pass up riding outside with my hubby. I did not do the extra "optional" interval, but nailed the one I did. Great brick run too- I always have my best run of the week for some reason after the Sat bike ride.
Loved using Trainer Road for the workout today and slowly getting settings on the trainer dialed in. I do need to do another Trainer Road test to get my targets lined up though. Second MS - went a lot harder.
Saturday workout in the books, had to take a quick break to reboot my laptop due to the NETFLIX crash that happened during warm-up! WKO was pretty hard but already seeing a glimmer of fitness returning.....work works!
Great bike with run brick today. I'm expected to get back into cycling form over the next few weeks, but it felt good to get the 2 long intervals in and I still had the energy to hit the Z2 and Z3 on the run.
Comments
Tomorrow I will be doing Saturdays wo's as I am heading to Costa Rica and family time for a week on Saturday. I hope to run daily (if it's safe where we are staying and doesn't get me in trouble with the family) swimming and hiking a couple days. Gonna be tough to keep the food/booze thing in check when traveling with non weight weenies!
It was harder than I thought it would be, one down!
OK, got it done, but it wasn't easy. 4 x 4 didn't quite hit target of 289 but was close. 284, 284, 288, 281.
My heart rate went higher than I thought it could on that last one. Felt good doing a hard workout on the bike after a long break. Looking forward to progress this month. Way to get it done everyone.
Heh-heh. "These are not the VO2 intervals you are looking for", non? I did the same thing the first two weeks, but on purpose. I saw those 4x4s and thought, "No way, let me build up to them" so I did 1.5's @ 120%
If you scan ahead in the OS, you'll notice that the length and number of those 110% intervals does not increase during the plan. So when I feel ready, I will pop into them.
When I was done I got an email from trainerroad offering me the opportunity to give away a free month to someone. Let me know if anyone has an interest in trying it out.
"Apparently its 2016 not 2015...."
Well I did the same as Brenda, only I found a 2015 week 1, 4x5" with 3" rest. Hard but doable, 1.1 or a 1-2W better. I don't know why I came up blank when I searched 2016. Anyway, I was thinking my estimated FTP based on ending my test after 10 min due to unanticipated early call to work was pretty right on. Now I read I had an even easier wko to do?
Got the 4 by 4's done yesterday:-) I think my "swagged" FTP is about right because I hit the 110% for the intervals, but they were hard! I must say, I did love the 6' recovery. I'm loving Trainer Road!!
this was only my 2nd real workout with my new FTP (and I have barely biked in the last 3 weeks!) and i nailed these intervals the last 2 minutes of I3 & I4 were tough, but feeling good. (might try to swag FTP up a watt or 2 on TR next week...)
https://www.strava.com/activities/465680686
Interval 1 - 1.10
Interval 2 - 1.10
Interval 3 - 1.10
Interval 4 - 1.08
anyone know where to buy a discounted Kickr??
FTP = 230. That makes target 253.
255 (154 max HR)
256 (161 max HR)
258 (164 mx HR)
255 (166 max HR)
Looks like they were getting a little harder. :-)
Larry,
My roommate would be interested in the Trainerroad offer. thanks.
Mark
today, nailed 2x 21' (3') at building efforts each interval 95% ->1.1% and a quick lil brick run after.
you guys got off to a great start! keep it rolling.
Hey Zwifters - I created a Zwift workout file for this weekend's ride. I basically made it identical to what Coach P set up in TrainerRoad for the "Week 1 Saturday Regular" workout. This has a 15' warm up, then 20 minutes at 100% FTP, then 2 x 8' @ 85%. The entire duration is one hour. This could be tough workout at this stage! In previous years it was a number of weeks before we were doing 20 minutes at 100% FTP. In TrainerRoad Coach P also has a "Bonus" version of this workout that has 2 x 15' @ 100% FTP instead of one 20' interval. I did not make a file for that in Zwift.
Anyway, Zwift stores workout files on your hard drive. So to use my workout file you need to download it to the DocumentswiftWorkouts folder on your PC. You can get my file here: https://www.dropbox.com/s/cdeuj3lj28lcoy5/EN_Week_1_Saturday_Regular.zwo?dl=0
Since Sunday is going to be very wet outside here, I plan on running tomorrow and doing this workout on Zwift on Sunday. If anyone wants to join in we can coordinate a start time. And maybe all Endurance Nation riders add (EN) to the end of their screen name in Zwift?
Thanks Jim - I hope to catch you on Zwift after my string of weekend trips is competed.
20 minute test - Average power = 198
FTP = 189
Weight: 235 (damn holiday cookies!)
No place to go but ^^^UP^^^ (except for weight, which needs to and will go down - hopefully WAY down!) Signed up for two Computrainer classes (Wednesdays and Saturdays) with one of the local coaching groups. This will hold me so much more accountable!
Question: I was under the impression that when we loaded our test results and saved them, the zone #'s would show up in the workout. Right now, I see " Remainder @ 80-85%/Zone3/Mod-Hard" >> I thought we would see Remainder @ 151-161/Zone 3/Mod-Hard. Did this change? Did I miss something? Am I a complete idiot? Or any combination of the 3 previous questions?? :-)
First Sat. outseason bike done: ms : 15' Zn4 @ .99 IF, and 15' Zn3 @ .83. Felt pretty good, HR seemed a little high. Run done as a brick outside.
Gotta love Outseason:-) One hour and DONE! Boom!! 20 mins starting at 90% and ended at 105%. Averaged 95%. Followed that by 2 * 8 mins Z4. First interval 95%, second one 100%. I'm getting used to the Kickr and Trainer Road and can easily adjust the % on the fly - so that is good. The only thing about Trainer Road is that I like my old warm-up better. 20 mins gradually working up to the top of Z3, with 2 * a min at 120% and 5 min easy. I think I'm going to test on Tuesday just so I can make sure my FTP is on target:-) Followed bike by a 30-min brick run. Felt good!!
Saturday workout in the books, had to take a quick break to reboot my laptop due to the NETFLIX crash that happened during warm-up! WKO was pretty hard but already seeing a glimmer of fitness returning.....work works!