Lots of great information in these threads...I feel like a Freshman in college. Thanks for sharing your knowledge! Quick update from Thursday's workout. I continue to crush the 5x4' and think I'll bump up my FTP by 3-5%...I'm tired of overachieving. Initially, the workout felt like it was going to be a suffer fest but once I got going I felt strong and pushed the last two hard. Results: 3@1.15, 1.17, 1.18. And since we're on watts/kg, my last interval was 3.44 w/kg, but I'm not sure what that tells me for that workout other than where I stand compared to others. Saturday will either be 2x20' on the trainer or a group ride outside...decisions, decisions.
Hanging on by a thread here in week 5 end it feels like. Did the Sat bike work as 1X22', 1X18' @1.02 then 20' at .85
Got a little ricky racer on Zwift with a few brits on some of the sprints and feel like I tweeked something in the knee so waiting on the run to make sure it feels okay
Have to admit I am lurking here as I ski, and only half missing the WKOs, part of me enjoys the camaraderie of sharing the fight, I have to lose a bunch more KGs before the W/KG argument makes sense.. but it would be good to track from that perspective as well. Getting back on the body comp wagon today that I fell off of for the last two days, and just going to have to ski harder..
@Mike R - we know that Contatdor & Froome would be 50-100 watts lower without the aid of "supplements" still crazy #s though...
thanks all for toeing the line with posting smart stuff that might even be better than the WKOs..
this morning's photo is presented to you by Truscott Ski Adventures.
(Sorry I don't have one of AL's big biff in the trees)
@ Trent - I was feeling dog tired last night. When I got up this morning, like clock work, your posts was there, the bar/task for the Sat bike ride had been posted, there was no question, just get on the bike and follow Trent's lead!! The intervals sucked! Thanks for leading man!
Today was a ride I knew was coming. It didn't matter how psyched I was for it. I could feel it in the warm-up. I decided to go with a lower cadence than I am use to. The first interval I had an average of 84 rpm. I was lower on power than my goal, but I also tried to conserve a little for the second interval. After I finished #1, I wasn't sure the lower cadence was where I wanted to be. I started the second interval at 90 rpms and held that for the first 1:30. That did not produce the results I was hoping. My legs were burning and I was out of breath. However, when I went back to the lower cadence, I was just not getting the power. By 8 minutes in, I was talking to myself and trying everything to bring the power back. Although I was only 6 watts lower than the first, I turned myself inside out to get there. I did not finish the workout with a 20 minute 80% interval and I did not brick. Time to consolidate.
@Scott - Beautiful place ! Enjoy! @Derrek - I share your feeling, learning a lot from these guys that are so kind to share their knowledge @ SS - Nice work ! Well deserved nap !
I just finished 90 minutes in the trainer following the Sat TrainerRoad workout Targets of 1x20'@1.0 + 1x12'/1x14'/1x12' all @ 0.85 Pushed it and got it done @ 1.04 / 0.885/0.885/0.885 link--> https://connect.garmin.com/activity/1041754273
Feeling that my FTP has the opportunity to be increased but will play it cool and only go that once I test again. In the meantime, hope to continue overachieving these workouts as long as I am still able to continue to improve my runs
Early AM basketball game precluded my ability to ride with local team. Another date with Zwift in the pain cave. Planned 20'x2 at 1.0, cracked at 15' but didn't quit. 1st 20' @ 0.98 and 2nd @0.97. Then 25' @0.81. Love the sweet spot z3 time.
I'm glad to be traveling next week. I think I need a rest. I feel exhausted this week and I'm not really hitting my bike intervals. Runs are OK, but really starting to feel the leaden legs. I think having a week off of bike commuting will help, too. I'll be physically and mentally ready to get back at it in a week! I'll be running in Curacao! For work, though, not vacation.
Really amazing seeing all the hard efforts taking place out there. Good to know I'm not alone and it gives even more reason to "slay myself on the bike" (can't remember who in here said that). @Trent, good call. @SS, one word...Beast! @Ed C, even your crash and burn workouts are impressive to me
I got a late start today because I was being lazy and didn't have any other plans. For some crazy reason I decided to do my run before the bike...mistake! I figured I wouldn't feel like running after the 2x20', so I ran first doing 6.8 miles/54' at TRP. After about 40' rest, hydrating and a gel, I hit the trainer. First time this OS it took a lot of focus to hit my watts...I had to turn off Netflix at the 10 min point on each interval and listen to music. Results, 1.01 and 1.02. Legs are very tired but should be rested by tomorrow morning, even though my Garmin 520 said recovery time is 56 hours.
Nothing like getting my bike back from the shop after a thorough tune up and cleaning. 90 minutes on the trainer yesterday and it felt great. I still dont trust my numbers from trainer road but i know that it was a great workout. Really dont think i'm averaging 25mph in stretches but that's fine - the pool of sweat on the floor was all i needed. But definitely wish i was outside.
Started the TOS Saturday as part of the Knights Global Suffering League ... ISLAGIATT yesterday - 90 minutes IF .88 and revolver + revolver today - 90 minutes 1.04 and .98. (Second half learned me the meaning of bleeding eyes) I'm treating the TOS as a big bike week and will be testing a few days after as an experiment on whether the TOS can give me a nice FTP bump.
I had another strong week on the bike....my ftp is definitely ready for a bump....thur 5x4 (1.15) felt good.... sat was 2x15 (1.1,1.15) + 3x15 (.85) + 30' trp....felt really good...although looking forward to legs off day tomorrow
Amazing work going on here! Very inspiring and lots of really good/smart stuff coming into these threads. THANKS. Well, nothing to report here since I missed the Sat. workout - went to NYC for a show and dinner so that took care of yesterday. Was going to try and get the ride in today, but decided to do a long run instead. That was good:-) I'll try and make up for it! @Scott - you're killing me with the Al T. videos! You guys are crazy dare devils! Nice pics though:-)
Saturday got in 2 x 20 at 0.98 or so. As I alluded to above, I'm making sure I can fill out the intervals on longer times instead of pushing the highest possible watts.
I cannot believe its sunday night and i haven't posted once. Bad day at work Monday, Long call night Tuesday, then out of town for a meeting wednesday after work returning late last night. Only missed the thursday VO2 interval who.
At all you hot shot guys-some big numbers rolling in! Very Impressive! As for the w/kg discussion, I have always preferred talking in w/kg as being 5'2 and 110, and a 60 yo late to the cycling game, I will never ever see 200W. Now that I have the quark I can see getting closer to my pie in the sky goal of 3.5w/kg (FTP immediately 10 higher than on the power tap)
Hey week is over, my week was to hit the prescribed workouts and not over reach and hurt my downstream workouts. So Tuesday and Thursday workouts were nailed to a tee. Saturday not so acclaimed, working and on call in the OR for the weekend makes for a balanced 48 hrs. So an hr ride and called it on a Saturday with no run, o well gotta go to work !
Took a step back from the run this week and it sure helped on the bike side. Started Tuesdays 2x15 a little fatigued.. but was happy with the 283/282 (3.56 w/kg) I recorded. I haven't been tracking the bikes as a percentage of FTP because I tested so poorly to start the OS. My bike fitness was lacking so the numbers were pretty low. I like the way MR used w/KG to quantify the effort in the WO's... so if I feel like breaking out the calc... I may start including those. Last year when I did the OS I learned what kind of effort and stress needed to be applied to grow. I watched a few people turn themselves inside out.. day after day... and it was watching their data that drove home how much they were working. So I guess I like percentage of FTP (if you had an accurate test) as a method to show how hard you worked that day... but w/kg per set to show how close you're moving toward your ultimate long term goal.
By Thursday I had shed most of the fatigue and felt really good about getting to dig into the 5x4. I felt really good after the EN WU and got to work. I didn't race out of the gate on the first and was looking to stay at about 305... where I was last week... but could feel the legs had more to give and increased the effort a bit... finished at 320 (4.02). I was happy! Kicked it up a little during the next 3 and hit 325 for each (4.08) and went after the last one with everything I had...328 (4.12). I left everything I had on the bike. I have to say it was one of the best WO's I ever did.
I had to work again this Saturday.. so the bike had to wait until the afternoon. Got home... ate 4 Red Velvet sandwich cookies... and took a quick :30 sugar coma nap... woke... dressed... and headed to the basement. Usually I dread the bike sessions. In the morning I look to see what kind of work sets I have to do and I spend the rest of the day wondering how the Hell I'm going to be able to do it. This week was different. My only thought was "You always find a way... don't worry about the 2x20... just do the WU... the WU is easy... and by the time that's done you're already 25' in!".... Whatever...It worked.
Warm up done... I got into the first 20' holding 275 w for the first 10... Then built the effort a bit. I never felt like it was too difficult and finished at 284. Recovered for 5....then started number 2. I worked to hold the 280 for the first 10... then dug in... Increasing the rest of the way... especially in the last 5... and went all in for the last 2'... 291 (3.66). This was equal to my best 20' ever and I think marks the return of my highest FTP from last season. I feel really good about where my bike is... and can see a path to 300w for 20' now... I know it was super aided by the decrease in run volume... but one of my favorite quotes says it all... "every adversity carries the seed of an equivelent success" ... so I'll take it! I'll try to keep driving this type of effort and get back to running this week.
I look forward to the updates you all send. Keep them coming. It sure makes it easier knowing I'm not the only one suffering through the highs and the lows of this OS... Thanks all... Have a great week and keep killing it!
It's been almost three weeks since I've been on a bike, so it was nice to get on any bike, even if it was the wife's. Shot of me taking the neighbor kids for a few laps around the block.
Comments
Lots of great information in these threads...I feel like a Freshman in college. Thanks for sharing your knowledge! Quick update from Thursday's workout. I continue to crush the 5x4' and think I'll bump up my FTP by 3-5%...I'm tired of overachieving.
Initially, the workout felt like it was going to be a suffer fest but once I got going I felt strong and pushed the last two hard. Results: 3@1.15, 1.17, 1.18. And since we're on watts/kg, my last interval was 3.44 w/kg, but I'm not sure what that tells me for that workout other than where I stand compared to others. Saturday will either be 2x20' on the trainer or a group ride outside...decisions, decisions.
Got a little ricky racer on Zwift with a few brits on some of the sprints and feel like I tweeked something in the knee so waiting on the run to make sure it feels okay
Have to admit I am lurking here as I ski, and only half missing the WKOs, part of me enjoys the camaraderie of sharing the fight, I have to lose a bunch more KGs before the W/KG argument makes sense.. but it would be good to track from that perspective as well. Getting back on the body comp wagon today that I fell off of for the last two days, and just going to have to ski harder..
thanks all for toeing the line with posting smart stuff that might even be better than the WKOs..@Mike R - we know that Contatdor & Froome would be 50-100 watts lower without the aid of "supplements" still crazy #s though...
this morning's photo is presented to you by Truscott Ski Adventures.
(Sorry I don't have one of AL's big biff in the trees)
Sat. bike done, had to cut things a little short today. 2 X 15'(4') @ 1.02 & 1.01, nothing special.
Did the run as a brick outside in a crisp 23 deg.
@Scott D - beautiful pic / landscape
@ Mark - way to get it done man!
@ Trent - I was feeling dog tired last night. When I got up this morning, like clock work, your posts was there, the bar/task for the Sat bike ride had been posted, there was no question, just get on the bike and follow Trent's lead!! The intervals sucked! Thanks for leading man!
SS Sat bike effort: https://www.strava.com/activities/487338498
@Derrek - you never do anything @95% - always seems to be 100%+ quality!
I need a nap..................
Today was a ride I knew was coming. It didn't matter how psyched I was for it. I could feel it in the warm-up. I decided to go with a lower cadence than I am use to. The first interval I had an average of 84 rpm. I was lower on power than my goal, but I also tried to conserve a little for the second interval. After I finished #1, I wasn't sure the lower cadence was where I wanted to be. I started the second interval at 90 rpms and held that for the first 1:30. That did not produce the results I was hoping. My legs were burning and I was out of breath. However, when I went back to the lower cadence, I was just not getting the power. By 8 minutes in, I was talking to myself and trying everything to bring the power back. Although I was only 6 watts lower than the first, I turned myself inside out to get there. I did not finish the workout with a 20 minute 80% interval and I did not brick. Time to consolidate.
@Derrek - I share your feeling, learning a lot from these guys that are so kind to share their knowledge
@ SS - Nice work ! Well deserved nap !
I just finished 90 minutes in the trainer following the Sat TrainerRoad workout
Targets of 1x20'@1.0 + 1x12'/1x14'/1x12' all @ 0.85
Pushed it and got it done @ 1.04 / 0.885/0.885/0.885
link--> https://connect.garmin.com/activity/1041754273
Feeling that my FTP has the opportunity to be increased but will play it cool and only go that once I test again. In the meantime, hope to continue overachieving these workouts as long as I am still able to continue to improve my runs
Keep it up everyone and HTFU !
http://tpks.ws/JALy9
https://www.strava.com/activities/487549163
unfortunately i started late and in order to keep on good terms with my wife that means no run to follow so that we can keep our diner party date
unfortunately i started late and in order to keep on good terms with my wife that means no run to follow so that we can keep our diner party date
Smart man!
I'm glad to be traveling next week. I think I need a rest. I feel exhausted this week and I'm not really hitting my bike intervals. Runs are OK, but really starting to feel the leaden legs. I think having a week off of bike commuting will help, too. I'll be physically and mentally ready to get back at it in a week! I'll be running in Curacao! For work, though, not vacation.
@Trent, good call.
@SS, one word...Beast!
@Ed C, even your crash and burn workouts are impressive to me
I got a late start today because I was being lazy and didn't have any other plans. For some crazy reason I decided to do my run before the bike...mistake! I figured I wouldn't feel like running after the 2x20', so I ran first doing 6.8 miles/54' at TRP. After about 40' rest, hydrating and a gel, I hit the trainer. First time this OS it took a lot of focus to hit my watts...I had to turn off Netflix at the 10 min point on each interval and listen to music. Results, 1.01 and 1.02. Legs are very tired but should be rested by tomorrow morning, even though my Garmin 520 said recovery time is 56 hours.
sat was 2x15 (1.1,1.15) + 3x15 (.85) + 30' trp....felt really good...although looking forward to legs off day tomorrow
@Scott - you're killing me with the Al T. videos! You guys are crazy dare devils! Nice pics though:-)
Have a great week everyone!
I cannot believe its sunday night and i haven't posted once. Bad day at work Monday, Long call night Tuesday, then out of town for a meeting wednesday after work returning late last night. Only missed the thursday VO2 interval who.
@Scott and Al-great pics!
At all you hot shot guys-some big numbers rolling in! Very Impressive! As for the w/kg discussion, I have always preferred talking in w/kg as being 5'2 and 110, and a 60 yo late to the cycling game, I will never ever see 200W. Now that I have the quark I can see getting closer to my pie in the sky goal of 3.5w/kg (FTP immediately 10 higher than on the power tap)
Tuesday- 2x12'@1.01, 1.03; 1x10@.85
Sunday -90': 1x20'@1.01, 1x12@.86, 1x15@.86, 1x12@.86
I had planned to do Thurs VO2 on wednesday but late call night necessitated letting it go. Legs felt great today!
60' bric afterward, great to be back outside after three days on a treadmill
Hey week is over, my week was to hit the prescribed workouts and not over reach and hurt my downstream workouts. So Tuesday and Thursday workouts were nailed to a tee. Saturday not so acclaimed, working and on call in the OR for the weekend makes for a balanced 48 hrs. So an hr ride and called it on a Saturday with no run, o well
gotta go to work !
By Thursday I had shed most of the fatigue and felt really good about getting to dig into the 5x4. I felt really good after the EN WU and got to work. I didn't race out of the gate on the first and was looking to stay at about 305... where I was last week... but could feel the legs had more to give and increased the effort a bit... finished at 320 (4.02). I was happy! Kicked it up a little during the next 3 and hit 325 for each (4.08) and went after the last one with everything I had...328 (4.12). I left everything I had on the bike. I have to say it was one of the best WO's I ever did.
I had to work again this Saturday.. so the bike had to wait until the afternoon. Got home... ate 4 Red Velvet sandwich cookies... and took a quick :30 sugar coma nap... woke... dressed... and headed to the basement. Usually I dread the bike sessions. In the morning I look to see what kind of work sets I have to do and I spend the rest of the day wondering how the Hell I'm going to be able to do it. This week was different. My only thought was "You always find a way... don't worry about the 2x20... just do the WU... the WU is easy... and by the time that's done you're already 25' in!".... Whatever...It worked.
Warm up done... I got into the first 20' holding 275 w for the first 10... Then built the effort a bit. I never felt like it was too difficult and finished at 284. Recovered for 5....then started number 2. I worked to hold the 280 for the first 10... then dug in... Increasing the rest of the way... especially in the last 5... and went all in for the last 2'... 291 (3.66). This was equal to my best 20' ever and I think marks the return of my highest FTP from last season. I feel really good about where my bike is... and can see a path to 300w for 20' now... I know it was super aided by the decrease in run volume... but one of my favorite quotes says it all... "every adversity carries the seed of an equivelent success" ... so I'll take it! I'll try to keep driving this type of effort and get back to running this week.
I look forward to the updates you all send. Keep them coming. It sure makes it easier knowing I'm not the only one suffering through the highs and the lows of this OS... Thanks all... Have a great week and keep killing it!
It's been almost three weeks since I've been on a bike, so it was nice to get on any bike, even if it was the wife's. Shot of me taking the neighbor kids for a few laps around the block.