Seeing so many studs in the 300 club is impressive. Personally, I've been sore and flat. The mental effort is a 10 but the other numbers.. those are hard to come by at the moment. Experience says the form will come around so I'm gonna put my head down, grind it out and trust that this light volume/ high intensity so early will pay off down the road. Keep up the great work boys.
@ SS, Ed & Trent have ZERO body fat... I won't even do the math yet, because I still have KGs to lose!!!
did my 5x4s today, legs clearly hurting from yesterday's faster than TPR run as my calves cramped between intervals 2, 3 & 4 on the rest interval.... 1.13, 1.13, 1.12, 1.11 & 1.09
Got home yesterday and had every intention of doing the tuesday workout, but nope. Didn't happen. So, I decided to take a dee breath and let it go.
Today I had plans to swim with friends, so it was up early, get stuck in traffic (gggrrrr) swim, lunch, doc appts, then to the bike. I pushed up the watts a tiny bit and fared well. It was good and challenging! Brick was good too. Will get Tuesday's run in for sure tomorrow,
I only had time this am for 50'-got four out of five done:
4 x4' @1.1 (-1W, +1W x2,+3W or 1.12 to finish). HR was high at 170 (10 above LT) but legs felt good. Before dinner, did another drainer wu then the last 4x4' at 1.1+2W followed by a 2 mile run.
Looking towards TI swim drills tomorrow and some core!
@William - for me, the second is a bit easier than the first and the third better than the second. By number four, my legs are back to really barking loud and by number 5 I am finding my dark place. I choose to do an extended warm up (around 32 minutes with 13-15 mins of Z3) during the early morning before these intervals to help get the blood flowing through those large leg muscles.......That choice may not be for everyone, but it helps me tremendously before such a massive effort as VO2 interval work. Strong work bro!
@Trish, usually when that happens it's your body saying I need a rest day...why to listen. @William, x2 on the feeling humbled. I'm like you, my first one or two usually have lower NP than 3 and 4 but that didn't happen last night for the first time. I try to do a 20-25' warm up.
I definitely felt fatigue starting in the first interval of the 5x4' workout and I think I lost focus in the middle two intervals. I pushed through and finished strong, 1.12, 1.14, 1.11, 1.10, 1.14. I followed with a 2 mile brick run and 6 strides. It's interesting how 10 minutes later during the run my legs felt fine, but like jelly after interval #5.
Got the 5 x 4's done yesterday - all at 110%. Wasn't feeling particularly great so I left Trainer Road tuned into the workout and didn't mess with it. I was tempted to maybe up the Watts for the last 2, but decided against it. Turby had a rough ride too, so maybe it's just catching up. Although I felt great on the brick run after:-) I gotta tell you, some of these numbers I'm seeing are just plain crazy! Glad to see everyone pushing through! @ William - definitely how I feel. The first interval always sucks the most and it tends to get better from there. I hope we are not adding any more intervals though:-)
Sat. bike in books. Thought I'd go at a lighter intensity at .90 or so since doing the hour brick run right after this week. Usually if I go hard and longer on trainer then into a run it puts hurting on me like no other and sometimes has led to injury.
Well so much for taking it a little easy... Decided in warm up to go with 4X10' with 1 min. rest at 1.00 or above. Ended up at 1.02, 1.05, 1.02, 1.00 then last 20 min. at .86 . With these all at my new estimated FTP it made the legs a little wobbly heading into the run.........
saturday wko done after a full 8 hours sleep-a true luxury for me.
1x20' @1.04, 1x12' @.86, 1x14'@.87. Cut last 15' off as needed to get bric done and on with my day. Legs felt great-strong negative splits at the end. LSP bric done with good HR control
saturday wko done after a full 8 hours sleep-a true luxury for me.
1x20' @1.04, 1x12' @.86, 1x14'@.87. Cut last 15' off as needed to get bric done and on with my day. Legs felt great-strong negative splits at the end. LSP bric done with good HR control
My last day/run skiing @ Snowmass. Decided to work in the bumps a bit more, on one of the many runs Scott didn't get a chance to see. This is the ""Power Line", cut through the trees in the center of the Big Burn. 6 x 1' of VO2 work; 2' of which are shown here:
Rode early at my LBS computrainer lab. I was so tired driving there (I live about 50' away) I was thinking how am I gonna do a 2x20? BUT...I've surprised myself during IM training and on no sleep before, so I just kept driving. Long story short, I kicked butt. Felt really really strong on both the intervals and while my power #'s don't mesh exactly from TR on the kickr to the computrainer, I know the spread and my watts were definitely up and above 1.0 for each. Took a short recovery then rode another 25' at tempo. The brick went well too. Good stuff!
So, I did something different for Saturday's bike workout. I'm becoming a fan of the Trainer Road workouts and decided to do one of their Saturday workouts in the Sustain Power Build Plan, 3x20' (5') @85%. It was a solid workout and not nearly as taxing as 2x20'@1.0, but the purpose it to get used to riding longer near your FTP. My intervals were .88, .89, .88. I followed that with a 4 mile brick run.
I was out o the country all week and wasn't able to bike. I did my Sat ride on the trainer, 40 min wu, then 20 min good effort (not all out), 10 min rest, 20 min good effort. I forgot to push the lap button, but looks like my best 20 min effort was about 0.8. I did a second one that looks close to that.
Finally got around to reading all of your Week 6 bike posts! Just took another shower after that! Incredible amounts of inspiring work taking place and all while people are working day jobs, carrying family loads, overcoming personal challenges, etc.!! Just Damn!
Closing out my Week 10 bike on Saturday under the Best Efforts clause and recorded a 165 TSS using a Week 8 FTP......
@Josiah-yes I try to swim twice a week, mondaynand friday AMs. But all I do is drills for about 1000-trying to improve form. I've proven many times I can get the IM distance done. No point in out season doing any volume reinforcing bad form
Josiah, there's a lot of back and forth about this. The short version of the common wisdom is that being out of the water isn't the best way to get faster in the swim on race day, but that there is more time to be gained elsewhere for most folks. Also, for a lot of people, there is a lot of admin time for swimming. If someone is basically at the "getting lessons" stage, then swimming over the winter is more recommended. For myself, it's just a thing. I have very easy access to swimming and kids who swim...so I generally swim a couple times a week during the winter. There's no point in me doing "swim prep" when it's just as easy to swim. For me.
Got my Saturday bike in with 2 x 20 at about 0.98. Taking just enough edge off to make it workable to be doing twice a week. Brick run afterwards was just at natural pace.
Josiah, I'm doing the core work and swimming 2-3x a week. Why? I'm not a great swimmer and didn't swim from August to end of Nov 2015. I'm still not back to my fitness/paces from last season. I don't have any kind of swimming background so it takes me longer to get my "stroke" back.
Ok, so Friday I'm getting back in the water per the feedback from peeps. Got my 40 min at .95-1.0 done today & a 4 mile brick. Gonna do a 65 mile 7k ft climb group ride Sun b/c I can- that's why. Will back off the running volume and intensity a little to compensate for the training load.
Comments
did my 5x4s today, legs clearly hurting from yesterday's faster than TPR run as my calves cramped between intervals 2, 3 & 4 on the rest interval....
1.13, 1.13, 1.12, 1.11 & 1.09
Today I had plans to swim with friends, so it was up early, get stuck in traffic (gggrrrr) swim, lunch, doc appts, then to the bike. I pushed up the watts a tiny bit and fared well. It was good and challenging! Brick was good too. Will get Tuesday's run in for sure tomorrow,
I only had time this am for 50'-got four out of five done:
4 x4' @1.1 (-1W, +1W x2,+3W or 1.12 to finish). HR was high at 170 (10 above LT) but legs felt good. Before dinner, did another drainer wu then the last 4x4' at 1.1+2W followed by a 2 mile run.
Looking towards TI swim drills tomorrow and some core!
My 110% is 253 W. Hit 251, 252, 256, 257, 254
Does anyone else have that sort of warm-up effect? I am pretty consistent in having the first one or two feel harder than the third and fourth.
@William - for me, the second is a bit easier than the first and the third better than the second. By number four, my legs are back to really barking loud and by number 5 I am finding my dark place. I choose to do an extended warm up (around 32 minutes with 13-15 mins of Z3) during the early morning before these intervals to help get the blood flowing through those large leg muscles.......That choice may not be for everyone, but it helps me tremendously before such a massive effort as VO2 interval work. Strong work bro!
SS
@William, x2 on the feeling humbled. I'm like you, my first one or two usually have lower NP than 3 and 4 but that didn't happen last night for the first time. I try to do a 20-25' warm up.
I definitely felt fatigue starting in the first interval of the 5x4' workout and I think I lost focus in the middle two intervals. I pushed through and finished strong, 1.12, 1.14, 1.11, 1.10, 1.14. I followed with a 2 mile brick run and 6 strides. It's interesting how 10 minutes later during the run my legs felt fine, but like jelly after interval #5.
@ William - definitely how I feel. The first interval always sucks the most and it tends to get better from there. I hope we are not adding any more intervals though:-)
Well so much for taking it a little easy... Decided in warm up to go with 4X10' with 1 min. rest at 1.00 or above. Ended up at 1.02, 1.05, 1.02, 1.00 then last 20 min. at .86 . With these all at my new estimated FTP it made the legs a little wobbly heading into the run.........
Sat. bike done: 2 X 20' @ 1.02 & 1.01, with the 5' easy between. The first one felt good, the second was the "work."
Got run done as a brick.
saturday wko done after a full 8 hours sleep-a true luxury for me.
1x20' @1.04, 1x12' @.86, 1x14'@.87. Cut last 15' off as needed to get bric done and on with my day. Legs felt great-strong negative splits at the end. LSP bric done with good HR control
saturday wko done after a full 8 hours sleep-a true luxury for me.
1x20' @1.04, 1x12' @.86, 1x14'@.87. Cut last 15' off as needed to get bric done and on with my day. Legs felt great-strong negative splits at the end. LSP bric done with good HR control
My last day/run skiing @ Snowmass. Decided to work in the bumps a bit more, on one of the many runs Scott didn't get a chance to see. This is the ""Power Line", cut through the trees in the center of the Big Burn. 6 x 1' of VO2 work; 2' of which are shown here:
Now back to week six of the Jan OS; I've started swimming already, and after next week, I'll shift into Get Faster.
Did 1.06 and then 0.89/0.9/0.9
link-->https://connect.garmin.com/activity/1049680631
Brick Run today was 60 mins and 7.15 miles
https://connect.garmin.com/activity/1049883482
Finally got around to reading all of your Week 6 bike posts! Just took another shower after that! Incredible amounts of inspiring work taking place and all while people are working day jobs, carrying family loads, overcoming personal challenges, etc.!! Just Damn!
Closing out my Week 10 bike on Saturday under the Best Efforts clause and recorded a 165 TSS using a Week 8 FTP......
https://www.strava.com/activities/492570629
Onward to next week!
SS
Ok, so Friday I'm getting back in the water per the feedback from peeps. Got my 40 min at .95-1.0 done today & a 4 mile brick. Gonna do a 65 mile 7k ft climb group ride Sun b/c I can- that's why. Will back off the running volume and intensity a little to compensate for the training load.