And I believe that number is the THRESHOLD number, not the Functional THRESHOLD number. WSM correct me if I'm wrong....
In Training Peaks, under Zones, it is just listed as "Threshold". They don't use the term "FTP" or "Functional Threshold Power" on that screen, but that's what it is.
Did my TRP run last night.. the whole time I felt off... After cooling down & doing my driving duties for kids activities, i started to feel achy, in a feverish kind of a way... went to bed early, felt "not right" this AM, so the 4x4s were a cage match... not sure I won... 4x4 @ 1.10, 1.10, 1.11, 1.08 doing the TRP run tonight.. I hope.
@ Mark, Chris, Phil and Scott D..................you guys are killing me, just digging deep and dropping those hammers like its nobody's business - some call that Leading!
Rough morning for me.......found my Dark Place during the last interval........don't really want to talk about it:
Thanks to a little snow and ice, I'm teleworking today and didn't have get up at the crack of dawn for my bike/run workout. I felt some fatigue from Tues and Wed WKOs, but got the 4x4s done feeling good...after I was finished: 1.09; 1.11; 1.11; 1.12. The first one is always the hardest for me. Followed up with a TM run.
Holy Moly those Z5 intervals are crazy hard! Did my 4 * 4 min at 1.1 each. The last one my legs felt like they were going to just stop going, but I got it done. Then 6 mins in Z3 (.84). Surprisingly, my legs felt really good on the brick run after.
@Trish - I am spinning SO much faster with the KickR and Trainer Road! Seriously - I usually am in the low-mid 80s outside on my tri-bike. But on this trainer, I am in the mid-90s every single time. If it gets under 90, it's just too hard to push. Today the Vo2 intervals averaged with a cadence of 99! I'm hoping this faster cadence will help me get my outside cadence faster too:-)
2x 20 with new FTP. Solid, executable, repeatable. but, still, def very tough. really focusing on the mental side of nailing these intervals this out season. we know we can last longer than what our brain says, so, let's go a bit longer. easier said than done. as I mentioned, a phone call at the 6' mark on Tuesday's wko knocked the mojo out of me and i couldn't recover. So, was stoked to see todays 2x 20s go so well.
This is one of those "life happens" kind of posts. I had reservations to attend a conference in Phoenix this weekend so I had big WKO plans today. I stopped by the pool to swim, by no dice....I came right at local high school swim practice time. No lane for me. I came home with plans for a brick WKO. A call from the airline ruined those plans. The flight they had already rebooked me on was also cancelled, an hour and half later the best they can do is get me there Sunday. I finally got on my KICKR and Zwift sent an update. The band width in my neighborhood is really getting crushed this time of the day with cold temperatures driving everyone indoors to watch movies and surf the web. I finally get Zwift up and running by but it starts to freeze after the 2nd episode, I am reminded it's my turn to take my son to basketball practice....life happens
Since I didn't get to my run yesterday until nearly 7P, I tried to give myself a little extra time before I started the ride today. I had as always, checked what others in the house had done. Shaughn had really moved the bar up. I started the WKO with a goal of 5 X 5' and scrape the top of the IF range. During the warm-up I did 3, one minute intervals well above my goal watts. Wow, they were tough. My legs were burning and my HR was climbing. When it came time to start the set, I planned # to be 4 minutes. (Already lowering my expectations) Last week, I started these at 296W. Today, I was only off by 1 watt, but I was not optimistic for higher watts to follow. # 2 was a repeat of # 1. I hit the same watts, HR but my cadence was much lower. During # 3, I spent the majority of that interval below my goal and had to work hard at the end to get above 290W. I lied to myself during the RI and said #4 would be the last interval today. So, after my initial effort started failing, I pulled it together and had my best interval at 297W (1.19 IF). During that interval, I looked at the wall where I had posted Rule # 10. With that rule burning in my brain, I decided I would finish the ride with one more interval. This was the hardest interval I have done this OS. I'm pretty sure the gorilla bit me during that round. For more than 2 minutes, I was 25 watts below my goal. When I finished, there was no talking myself into riding another one of those intervals. The bright side of the ride was that when I finished, the clouds had broken and it was sunny outside. I threw on my outside gear and ran a 4 mile brick.
After two great weeks of OS, work and personal stuff (that won't be resolved for a while) got the best of me. And, the frigid temps are hard to deal with as well. So, haven't gotten the workouts done until today. Cut myself some mental slack and did a solid Sufferfest Nine Hammers rather than the 4x4 with a solid 60 minute workout.
Getting back on the horse helps reset resolve. And, weather is warming up! Hacking the plan and will get the Wed. Run done tomorrow and I'm back on track. Whew.
Got it done last nite....4x4 (1.1, 1.1, 1.13, 1.16) + 15' @ .84....3.5 mi TRP...+ some core....feeling pretty strong....hopefully "life" gets back to normal this weekend
Sue- Nine Hammers!!!?? You are a glutton for punishment! I'd much rather suffer through the 4 (or 5) x 4 in A Very Dark Place!!! (which is what I did- it's a good thing that 4th one is all about chasing Andy and Frank 'cause I usually want to get off by then!)
I seem to be derelict ... always posting a day behind. I guess it's because I usually do these in the early evening and then have family time. Anyway, Thursday went well. I felt pretty good. 253 W target and I went 258, 257, 258, 256. NP for the whole ride = 204. Writing this on Friday...you know my Friday run won't take place for a few hours. :-)
Life =Family, Work and Weather. All conspiring against me to prevent me from getting my training done. Finally got around to Tuesday's wko today. 2x10 at .99 and 1.0. Hopefully will do Thursday wko tomorrow and then might get the Saturday ride done on Monday. Oh well, priorities. Because I'm a much better dad than triathlete!
Tough morning here in the Hudson Valley. I have been trying to get to the tire store to get new tires on my car for weeks and there's 5" and counting "Snowmargeddon 2016" is in full force. Decided I would be the one guy to get to the tire store today (I am there writing this).
Got my morning wko done, 2x15s with some Z3s on top... was a total cage fight from a few minutes into the first interval as I did a 10 mile TRP run yesterday. 15'@.98; 15'@.96; 10'@.82; 4'@.82
now, no access to a TM & I need to figure out a 50' run in this (rule 5 & 9 will apply)
Saturday bike work done. EN WU + 2X15' @ 1.0 & .99, 15' @ .82. Good workout.
It'll be challenging to get the runs in, about a foot of snow on the ground and still snowing. This doesn't happen very often here in the middle of Va. No TM at home, very close fitness center closed, roads not even plowed yet.
Well, to those of you not accustom to dealing with snow, I will only say that running in it is fun, but provides very little towards your training goals. More importantly, the likelihood of injury is high. My last run in snow had my pace slower than Z1 and my HR was at Z3. Please, be careful. Remember, being a bad ass is one thing. Breaking your ankle and ruining all the work you have done already is another.
I had some work issues to deal with early this morning and so I just finished the bike. I am very surprised at how strong a ride I was able to do today. I got going and everything was moving smoothly. After the first 2 minutes, I looked at my garmin and saw I was riding at 100%. I held that pace through that first interval. I took a 5' RI and began the follow up. The first 10' of this interval went very good. I was above interval # 1. Right after that, I started losing watts even though my cadence was the same. I looked at the wall where I posted Rule # 10 and started applying more force. With five minutes to go, I dropped to one harder gear and got going. I finished with that interval a few watts higher than the first.
@Ed C - reading your post reinforced my decision NOT to run today. I have no access to a dreadmill as I froze my gym membership. Plan is to do a 30-45 min 2nd ride this afternoon, something between tempo & recovery, tomorrow I will lengthen the run and go a little slower than TRP... roads should be clear by morning
then, 2x20' @ .97s and 8x 1' @ 1.2. on the trainer for 90' total.
then, a slightly pressing 2mi run back to the shop to pick the car up.
Solid legs today. Enjoy it when it happens, right?! Don't know what was different about today. Really nailed the pre fuel and the during fuel. Will have to try to repeat that and see if I feel this good on a repeatable basis.
got up early this morning to get the bike work done. didn't feel good at start but ended up feeling pretty good. Went as: 2X15' @ 1.01, then final 30' at .87. I can really feel the bike work helping the fitness on the bike since I came into the OS as pretty much slacking in any bike work therefore not too great of a FTP for me. I'm getting back there!!
Didn't feel good during bike warmup today, but managed a decent workout. Went 20' at 225 (0.98) then 4 x 5' (1') all within a watt of that same 225. Just put in the time to get to 70' and then put in 45 min on the treadmill. 202 NP for the ride. Unfortunately, I seem to have turned the garmin *off* rather than *on* at the beginning of the run. Oh, well. I did it. Really, I did. Really. :-) It wasn't anything spectacular. Just ran at whatever pace felt ok.
Have fun all you guys with snow you don't usually see!
Saturday bike workout is always the hardest for me due to accumulated week fatigue but got it done
Goal : 1x20' @ 1.0 , 2x13' @ 0.85
did : 1.01 / 0.86 / 0.86 to complete a solid trainer ride listening to team Sky's playlist in Spotify (these lads now how to put a good playlist together!)
Well, I thought I'd knock out some shoveling this morning but after 20 minutes I was done! Shoveling 2 feet deep snow is harder than 2x20s. After I recovered I hit the trainer. I decided to do a 75' Trainer Road workout, 3x12-minute over-under intervals with 1-minute valleys at 95% FTP and 2-minute peaks that ascend to 105% FTP. TSS -92 and IF .86. I was feeling it by the 3rd set and had to enjoy the discomfort. After a 40 min break I ran 6.1 miles on the dreadmill.
Been a really solid week on the bike… I hit all 3 sessions pretty hard and finally increased my Saturday session to include two :20’s.
On Monday hit the 2x12’s going 279,274. I guess if there’s anything to complain about I didn’t pace them both well enough to improve on the second… but still trying to get the cycling legs under me.
Wednesday brought the best 4x4 I’ve done yet with 303,305,304,313. I went pretty deep on the last one… which felt great!
Yesterday I was able to hit 268,261 for the :20’s. They were pretty smooth… only problem was the PM dropped out 3 times… I’m pretty sure the second :20 was a little better. Is there anything worse than being 10 minutes into a serious working set and looking at 0 on the watch? Sucks. It definitely screwed up my thinking for 10 seconds… until I said “screw it… I don’t need numbers to turn these cranks”… rallied and finished.
I think I was able to identify why it dropped off though. Just before my phone lit up with notifications… I think it interfered with the PM signal… so from now on… phone on other side of the room!
Keep working… Outseason= a huge part of your success or failure on race day… go out and kill it!
A day late reporting, as usual:-) Thank goodness for bike trainers and treadmills! Never even stepped outside yesterday during the blizzard since the snow was up against the door anyway. Pretty happy with the workout... 20 min @ .98, then 2 * 13 min @ .85 and .87 for a 1:15 total. Hopped on the treadmill for 4 miles after and felt surprisingly good. Now I'm procrastinating to get the run in but I'll do it:-) Glad to have gotten all the workouts in this week!! Amazing work being done on here!!! Let's keep it going...
Comments
In Training Peaks, under Zones, it is just listed as "Threshold". They don't use the term "FTP" or "Functional Threshold Power" on that screen, but that's what it is.
4x4 @ 1.10, 1.10, 1.11, 1.08
doing the TRP run tonight.. I hope.
@ Mark, Chris, Phil and Scott D..................you guys are killing me, just digging deep and dropping those hammers like its nobody's business - some call that Leading!
Rough morning for me.......found my Dark Place during the last interval........don't really want to talk about it:
https://www.strava.com/activities/475116427
Have a great day all!
Thank you Al! It all makes sense now! I am NOT a masher, so yes, I found the cadence my legs prefer!
Now to get the ride done!
@Trish - I am spinning SO much faster with the KickR and Trainer Road! Seriously - I usually am in the low-mid 80s outside on my tri-bike. But on this trainer, I am in the mid-90s every single time. If it gets under 90, it's just too hard to push. Today the Vo2 intervals averaged with a cadence of 99! I'm hoping this faster cadence will help me get my outside cadence faster too:-)
2x 20 with new FTP. Solid, executable, repeatable. but, still, def very tough. really focusing on the mental side of nailing these intervals this out season. we know we can last longer than what our brain says, so, let's go a bit longer. easier said than done. as I mentioned, a phone call at the 6' mark on Tuesday's wko knocked the mojo out of me and i couldn't recover. So, was stoked to see todays 2x 20s go so well.
then, 15' @ .83.
then, a solid little brick run.
happy with today's baby step to a good 2016.
O.M.G!! Z5 sucks badly.
4*4 at 1.1 / 1.01 / 1.0 / 1.01. Soooo....looks like I faded and didn't really get it done. :-(
But my run this AM was also hard- fatigue?
Since I didn't get to my run yesterday until nearly 7P, I tried to give myself a little extra time before I started the ride today. I had as always, checked what others in the house had done. Shaughn had really moved the bar up. I started the WKO with a goal of 5 X 5' and scrape the top of the IF range. During the warm-up I did 3, one minute intervals well above my goal watts. Wow, they were tough. My legs were burning and my HR was climbing. When it came time to start the set, I planned # to be 4 minutes. (Already lowering my expectations) Last week, I started these at 296W. Today, I was only off by 1 watt, but I was not optimistic for higher watts to follow. # 2 was a repeat of # 1. I hit the same watts, HR but my cadence was much lower. During # 3, I spent the majority of that interval below my goal and had to work hard at the end to get above 290W. I lied to myself during the RI and said #4 would be the last interval today. So, after my initial effort started failing, I pulled it together and had my best interval at 297W (1.19 IF). During that interval, I looked at the wall where I had posted Rule # 10. With that rule burning in my brain, I decided I would finish the ride with one more interval. This was the hardest interval I have done this OS. I'm pretty sure the gorilla bit me during that round. For more than 2 minutes, I was 25 watts below my goal. When I finished, there was no talking myself into riding another one of those intervals. The bright side of the ride was that when I finished, the clouds had broken and it was sunny outside. I threw on my outside gear and ran a 4 mile brick.
https://www.strava.com/activities/475351138
Getting back on the horse helps reset resolve. And, weather is warming up! Hacking the plan and will get the Wed. Run done tomorrow and I'm back on track. Whew.
Goal was 4x4' @ 1.1 + 6 min @ 0.8 FTP
Was able to push 1.12/1.11/1.11/1.11 and then 0.82
https://connect.garmin.com/activity/1023165303
Tough morning here in the Hudson Valley. I have been trying to get to the tire store to get new tires on my car for weeks and there's 5" and counting "Snowmargeddon 2016" is in full force. Decided I would be the one guy to get to the tire store today (I am there writing this).
Got my morning wko done, 2x15s with some Z3s on top... was a total cage fight from a few minutes into the first interval as I did a 10 mile TRP run yesterday. 15'@.98; 15'@.96; 10'@.82; 4'@.82
now, no access to a TM & I need to figure out a 50' run in this (rule 5 & 9 will apply)
Saturday bike work done. EN WU + 2X15' @ 1.0 & .99, 15' @ .82. Good workout.
It'll be challenging to get the runs in, about a foot of snow on the ground and still snowing. This doesn't happen very often here in the middle of Va. No TM at home, very close fitness center closed, roads not even plowed yet.
Be safe out there today!
Well, to those of you not accustom to dealing with snow, I will only say that running in it is fun, but provides very little towards your training goals. More importantly, the likelihood of injury is high. My last run in snow had my pace slower than Z1 and my HR was at Z3. Please, be careful. Remember, being a bad ass is one thing. Breaking your ankle and ruining all the work you have done already is another.
I had some work issues to deal with early this morning and so I just finished the bike. I am very surprised at how strong a ride I was able to do today. I got going and everything was moving smoothly. After the first 2 minutes, I looked at my garmin and saw I was riding at 100%. I held that pace through that first interval. I took a 5' RI and began the follow up. The first 10' of this interval went very good. I was above interval # 1. Right after that, I started losing watts even though my cadence was the same. I looked at the wall where I posted Rule # 10 and started applying more force. With five minutes to go, I dropped to one harder gear and got going. I finished with that interval a few watts higher than the first.
https://www.strava.com/activities/476697377
http://www.bicycling.com/training/workouts/the-best-ever-leg-workout-for-cyclists/curcuit-1-box-jumps
Followed by single leg spinning on the stationary bike and finally run durability @ TRP on the treadmill.
I promise to take advantage of the weather and run outside tomorrow. Kudos to all keeping the faith and getting the workouts done as written.
dropped car off for some work.
ez 2mi run home.
then,
2x20' @ .97s and 8x 1' @ 1.2. on the trainer for 90' total.
then, a slightly pressing 2mi run back to the shop to pick the car up.
Solid legs today. Enjoy it when it happens, right?! Don't know what was different about today. Really nailed the pre fuel and the during fuel. Will have to try to repeat that and see if I feel this good on a repeatable basis.
Have fun all you guys with snow you don't usually see!
Saturday bike workout is always the hardest for me due to accumulated week fatigue but got it done
Goal : 1x20' @ 1.0 , 2x13' @ 0.85
did : 1.01 / 0.86 / 0.86 to complete a solid trainer ride listening to team Sky's playlist in Spotify (these lads now how to put a good playlist together!)
link--> https://connect.garmin.com/activity/1025107889
@ Scott : looking at that picture I have to almost apologize for the nice weather down here! but after all last winter in Ohio looked just like that
On Monday hit the 2x12’s going 279,274. I guess if there’s anything to complain about I didn’t pace them both well enough to improve on the second… but still trying to get the cycling legs under me.
Wednesday brought the best 4x4 I’ve done yet with 303,305,304,313. I went pretty deep on the last one… which felt great!
Yesterday I was able to hit 268,261 for the :20’s. They were pretty smooth… only problem was the PM dropped out 3 times… I’m pretty sure the second :20 was a little better. Is there anything worse than being 10 minutes into a serious working set and looking at 0 on the watch? Sucks. It definitely screwed up my thinking for 10 seconds… until I said “screw it… I don’t need numbers to turn these cranks”… rallied and finished.
I think I was able to identify why it dropped off though. Just before my phone lit up with notifications… I think it interfered with the PM signal… so from now on… phone on other side of the room!
Keep working… Outseason= a huge part of your success or failure on race day… go out and kill it!
A day late reporting, as usual:-) Thank goodness for bike trainers and treadmills! Never even stepped outside yesterday during the blizzard since the snow was up against the door anyway. Pretty happy with the workout... 20 min @ .98, then 2 * 13 min @ .85 and .87 for a 1:15 total. Hopped on the treadmill for 4 miles after and felt surprisingly good. Now I'm procrastinating to get the run in but I'll do it:-) Glad to have gotten all the workouts in this week!! Amazing work being done on here!!! Let's keep it going...