I am tied 1-1 for the week with the big monkey. Tuesday he punched me in the ribs but today I kicked his ass on the 5x4´@1.10. Saturday will decide who wins for week 9.
Like the title of this thread, I am digging a deep whole fueled by reading all the work taking place here in Week 9. You guys/gals are just strong.
@Mike - you and many others here are not able to post the Hidden load of work and family. I come here each day and get humbled by each and every post knowing there is so much more that gets done during the day on the work and home front by all. ALL of you guys keep posting and leading!
@Patrick - very scary/traumatic experience. I am glad it was not worse and thankful you are part of our team. Please give us an update in a few days on how recovery is coming along and reach out as support is needed.
@ Mike R - if nothing else, your posts are enjoyable to read! Nice battle, that Gorilla surely left the cage limping!! @betsy - leading the way for everyone!! Nice WKO!!! @ Patrick - if your legs aren't hurt, you'll be back on the drainer quick.. I nursed a Rotator cuff surgery recovery AND a herniated disc back to health on the drainer.. Make it your point to learn how to dial in and suffer on the trainer during this time if you can't run & swim. also, PM me if this is what happens, we can discuss a good TrainerRoad diet for you to consume during your ,err recovery!
@ Patrick, Wow, I completely missed the post about your crash. I had a very similar accident in 2008 2 weeks before my A race. I was out of work for a very long time and real training didn't happen for more than a year. I wish you a speedy recovery and am glad you sound so good.
Today is my S.B.R. day done in B.R.S order. I had a good warm-up and was very excited for the VO2 intervals. I started with a plan to stretch the intervals out to 5 minutes. Turns out I had good legs, but not that good. During the 1st interval, my HR started climbing pretty good and topped out at 168 bpm. Well, that was the low for my workout. I reached 170 or better during the next 3 intervals. I had held each of the 4 intervals above 300 watts. When I got to the 5th interval, I was determined not to fall below 300. At 45 seconds, the gorilla started throwing body shots and I was in trouble. I could see my watts slipping away and I could not increase my cadence. With 1 minute left, I dropped t a harder gear, lowered my cadence and dug in. I finished that last interval one watt higher than the previous interval. This my best VO2 set this season. I did a quick 5K brick and then headed to the pool. Really good workout day.
Good to see all hard work going on today! @Patrick, that accident sounded awful...so glad it wasn't worse. I hope you recover well and fast @Mike, that was a most entertaining post...kudos for having the guts to push past your limits and discover your breaking point
I did my workout early this AM before work and it took my legs a while to wake up. My first decision was whether I should do the prescribe 4x4' workout or the EN Trainer Road workout of 5x4'. Then I remembered by Wednesday TSB was -30 and decided on the former. Though I had a good 20' warm up the first two intervals were a struggle, then I told myself I had more to gave and hit target power on the last two. Results: 1.07, 1.07, 1.10, 1.10 then 1x6 at .81
Question: Is it normal for NP to be 3-4 watts lower than average power on these intervals? Since IF is based on NP, I discovered I need to aim for my AP to be 3-5 watts higher than my target power in order to hit the goal IF. On the FTP intervals my NP one watt less ore the same as AP.
Feeling a little fatigue set in as today was a tough one to get through... at least at first. The first 4' was the worst and I wondered if I would even be able to do any of the rest at the prescribed 110%. I fell short a couple of watts of the goal to meet the 1.10 on the first and that kinda woke me up and got me a little pissed off even. 2nd one I attacked and got through the first 2' just under pure adrenaline I think and before I knew it I made it to the end on target. Kinda weird as again instead of wearing out as the workout went, the more manageable it became and even finished the final 10 minutes with a little 85%. Felt good a got the 25' brick in after!
Love soaking in all the day's mojo as I go into my ride. 4x4 @ 1.11, 1.12, 1.12, 1.13. Felt pretty good though didn't do the whole hour (52'), and followed with 4 mile brickie... Keep plugging away team!
@Derrek : I get the same thing in the NP vs AP in short intervals and if I recall correctly from a discussion in another forum the issue is the way the calculation is done in the computer where the data it takes to get the NP is of the previous 5 mins. So, if the interval is 5 mins or more they are OK, if the duration is of less than 5 mins, then you start seeing a difference. hope that helps
Back from NYC, 1 city run and 2 days off. Did the 5x4 since I missed Tuesday and am doing Wednesday's run tomorrow, not Tuesday's bike. I found my cadence dropping (fatigue?) in the 3,4, 5th set and man does it get hard to finish it out on erg mode. In my ftp intervals I'm spinning, but these, ugh at the end. I met all my goals though and while they were challenging, I got um done. Bricked on the mill for 25' only since I know I'm running long tomorrow.
Patrick, glad you are hoping to ride next week! Scary stuff, your wreck. Speedy healing to you!
had a small wko window yesterday...so 3x4(5) @1.1 + 15' TRP was all I could manage....sat looking for a long bike maybe 150'....trying to get ready for 3/26 hell of hunterdon ...82 mi of fun
Haven't been keeping up with posting here... sometimes somethings got to give. I've been watching you all kill it and reading all your posts. I can't agree more about the motivation garnered from reading about everyones hard fought victories... but I think what motivates me more is the failures. I know we call them fails... but they are soooooo not! Bringing it right up to the edge of whats possible and walking that line for even a minute... a second is what defines what we're doing here. It's so much easier to approach the line and back down before you get to it. But... if you don't fail once in a while.... are you really putting it out there? Thanks to those who walk that line consistently and aren't afraid to explore their boundaries... You motivate me to work harder every single day!
Did the 4x4 yesterday and I hit my wall in the 4th one. 1.2 (332), 1.23 (340), 1.21 (335), 1.15 (318)
decided to switch it up a little today...R/B/R.....30" TRP + 3 x 15 (5) .98, .99, 1.01 + 3 x 20 (5) .80, .81, .83 + 25' TRP....time for a quick lunch and off to the airport...Germany for a couple days...hoping for a long run tomorrow pm
I had a good workout today. I followed the EN Bonus workout in Trainer Road and hit all power targets. 2x15' at 1.0; 8', 10', 8' at .85. I'm starting to adjust to my new FTP. The brick run felt great too.
Struggled with workout this morning as the legs would just not go no matter how hard I kept trying to make them. Was going to do 20' first interval but cut it to 15' as I was about to cave, took 5' rest and started the second and held on to 14' but nothing left, so another 5' rest and another try and lasted another 13 to 14'. First was at 1.00 but then .99 on second and .98 on third. I did recover a little and held on for the final 15' at .85. Was going to do the brick right after but too toasted and waited to see how i felt later in the day.
Good Workout on the bike today to wrap up the week in the cave. The gorilla beat me at the end of Tue workout, then I kicked his arse on Thursday and today I won the tiebreaker! Goal was 90 mins with 2x15'@1.0 + 5'@1.0 and then 25'@0.85 Got it done with 1.01/1.01/1.01 and 0.85
Sorry a lot of you dont have access to riding outside in the winter time... But consider a local indoor TT if you have one around.... I used to do 2-3 of them in the Winters of NH and there is NO better training !
Yesterday I had the chance to validate my FTP test from last week... At the Green Valley Senior Games (minimum age is 50 and I was youngest at 53) I raced a 4 miler at 9am and followed up with a 12 miler at 10am.... I did this same race in 2014 with my tri-bike , crushed everyone and set course records (they changed the rules to ban aero bars LOL)... So I showed up this year with a road bike....
1st - 4mile race I took off in front and immediately dropped my chain, pulled over put it on, and then started 36 seconds behind everyone in last place , it took me until 3.2 miles to catch the leaders , and after a short rest I pushed it starting at 3.5 miles until the finish at 4.2 miles for 1st place OA... Unfortunately , dropping the chain screwed up the calibration of my PM , during the rest when I could coast the PM recalibrated and I pushed 263 watts in the final 2 minutes of an 11:02 min race but no good data during the first part... In 2014 my time on a TT bike was 10:06 with 252 watts... So I was 1:04 slower this year on a road bike but if you take out the 36" chain drop I was 28 seconds slower. Bummer no power comp...
2nd- 12 mile race , I had a target on my back, took off hard , had 3 guys stay with me , I lead the first 4 mile loop and couldnt drop them, so I took a break, nobody wanted to go hard and I wanted a workout more than win so I lead again , in the last 1/2 mile one guy took off and brought another with him , I could not stay with them and finished 3rd OA (top 4 guys were within 12-15 seconds)... I rode 33:22 on 214 watts ( magically validating my FTP test of 216 last weekend) and the last 2.5 minutes were 260 watts, I ended up being 1:24 slower and 18 watts less than In 2014 I rode 31:38 on 232 watts... Lots of fun was had by all... The 2 guys who beat me are 60 and 69 , the guy behind me was 72... I am 53 and no slouch... Even though I pulled em all for 90% of the race my hats off to all of them :-)
@Patrick- glad the Car v Cyclist wasn't worse for you. Good luck with the recovery.
@ all - you guys are still crushing while carrying the building load of fatigue...you're going to reap those rewards!
@ Tim - love those redline events. how about the HR? watts is almost moot. you go as hard as you have to, whether to get away or to stay with a wheel. Nice work.
me, I rode my bike today.
kidding. been getting some work done but I have been, and will continue to be, pretty much off the grid for a while.
Things like aero position & component tinkering, different PM, an effort to drastically increase my cadence....my pain cave interval results have been all over the place. Throw in a chaotic 8 weeks, and I'm very happy that I don't have any big IMs this year b/c I'm having a hard time sticking to anything that looks like a schedule. It really is a 'Get What You Can When You Can' Program.
You guys are doing super sticking to your plans. I'm a bit jealous but we have to play the hand dealt...and this is mine for now.
@tim - those guys got a year's worth of stories over the fact that they beat you without your tri bike..
Flip flop weekend for me, skiing in VT with kids yesterday.. The horrible east coast season has left the mountains devoid of anything but slicked down hardpack (Ice for your westerners) they did a good job of blowing some softer stuff on top, but still not great, kids (and me) totally bored... stopped at 1PM, went out for an afternoon run, have every intention of getting on the bike trainer this afternoon at home since we aren't skiing.
Last week of using HR as my guide over the last 2 months. So just a few thoughts ! Number One is reading the peep numbers tell me "The peeps using power and power numbers are intimidating period !" So I can see why a lot of the OS peeps are not chiming in because even I was intimiadated and I understand use power !
Number 2) I used Biking HR many years ago and if you are using it on the trainer today keep up the focus." I use the process of "Where your been not where you are", so my intervals start later and it hurts alot more.! Next week I will be incorporating power back into my cycling. That is all and man it hurt last week !
So, I actually did my Thursday ride on Friday morning...so when Saturday morning came around, it was just that much closer. I was again taking OJ to her triathlon team center and had expected the ride to be like the last time we had gone...pretty aerobic. (It's on computrainers...so I just turned my FTP up last time in order to get the hard stuff.) Well, coach decided with OJ there that we were going to do a more race specific workout (for draft legal), and it turned out to be 3 x 3'(3') at 115%, then 2 x 1 at 125%, then 3 more of those 3'(3'). Have to admit that I cracked. Last one just about killed me. Of course, with 10-18 year olds in the room, only OJ and a couple of the older boys have FTPs that are really limited by their strength, so for them it's not as big a deal, and none of them had done basically a similar workout day before...so I was pretty much the guy with the projectile sweat collapsing on my bike and the rest of them were pretty ok. (And she didn't make the youngsters do the second 3 x 3'). But oh my gosh... that was rough. Probably, if I had been home by myself and not surrounded by people literally my kids' age, I'd have dialed it back a bit. :-)
Swam a couple thousand yards with her before driving to DSM for the bike thing, and ran 40 minutes after we got back. I just took the run at whatever pace came.
Here's hoping my legs are not quite so jello by Tuesday!
Love the MOJO from this group, though I been relegated to spectating these past weeks. Had a break though weekend on the trainer with 1.5 hrs on Sat and 2 hrs on sun, most at Z3 pacing.
I tried a few z4 intervals, but hold for more that 6 min. I need to test, but want to make sure the hip /back will take the abuse first.
I am posting after midnight-and I had to do the Saturday workout after returning home from my KC trip. I made it onto the bike about 9:30 PM, when I would've preferred to be getting ready for bed. But the group mojo, and not wanting to report missing a major weekend workout, motivated me to get on my steed. The numbers weren't as pretty as I'd like but got 75' done: 1x20' @.99, 1x12'@.96, and 1x14@.8
Followed that with a very slow 2mile bric. I have to admit the motivation for that was two 4 legged running pals staring at me accusingly, 'it's our turn now, get your running shoes on and our leashes....
Had a fun weekend bringing a girlfriend who was visiting to my LBS computrainer lab. The workout was a 2x20 and it was tough, but I'm not sure if it was the newer ftp numbers, the fact that I'd run longish on Friday or the 2 glasses of red with dinner Friday night! Brick was great at z3/2.
Comments
link---> https://connect.garmin.com/activity/1071412634
Numbers were 1.10 / 1.11/ 1.11/ 1.12/ 1.10
Tues morning week 13 Vo2 work: https://www.strava.com/activities/507621722
Like the title of this thread, I am digging a deep whole fueled by reading all the work taking place here in Week 9. You guys/gals are just strong.
@Mike - you and many others here are not able to post the Hidden load of work and family. I come here each day and get humbled by each and every post knowing there is so much more that gets done during the day on the work and home front by all. ALL of you guys keep posting and leading!
SS
@Patrick - very scary/traumatic experience. I am glad it was not worse and thankful you are part of our team. Please give us an update in a few days on how recovery is coming along and reach out as support is needed.
SS
5 x 4' done at 1.1 (-1, +1, +2, +1, +2). I did the extra 4' to make up for the 3rd 1x6 instead of 1x12 on Tuesday
As I said Tuesday, doable so maybe I left a little out there on last FTP test. However, consistent gains on those tests will make me happy
Patrick-heal quickly and hopefully you can get back in the saddle next week
@betsy - leading the way for everyone!! Nice WKO!!!
@ Patrick - if your legs aren't hurt, you'll be back on the drainer quick.. I nursed a Rotator cuff surgery recovery AND a herniated disc back to health on the drainer.. Make it your point to learn how to dial in and suffer on the trainer during this time if you can't run & swim. also, PM me if this is what happens, we can discuss a good TrainerRoad diet for you to consume during your ,err recovery!
@ Patrick, Wow, I completely missed the post about your crash. I had a very similar accident in 2008 2 weeks before my A race. I was out of work for a very long time and real training didn't happen for more than a year. I wish you a speedy recovery and am glad you sound so good.
Today is my S.B.R. day done in B.R.S order. I had a good warm-up and was very excited for the VO2 intervals. I started with a plan to stretch the intervals out to 5 minutes. Turns out I had good legs, but not that good. During the 1st interval, my HR started climbing pretty good and topped out at 168 bpm. Well, that was the low for my workout. I reached 170 or better during the next 3 intervals. I had held each of the 4 intervals above 300 watts. When I got to the 5th interval, I was determined not to fall below 300. At 45 seconds, the gorilla started throwing body shots and I was in trouble. I could see my watts slipping away and I could not increase my cadence. With 1 minute left, I dropped t a harder gear, lowered my cadence and dug in. I finished that last interval one watt higher than the previous interval. This my best VO2 set this season. I did a quick 5K brick and then headed to the pool. Really good workout day.
https://www.strava.com/activities/507707016
@Patrick, that accident sounded awful...so glad it wasn't worse. I hope you recover well and fast
@Mike, that was a most entertaining post...kudos for having the guts to push past your limits and discover your breaking point
I did my workout early this AM before work and it took my legs a while to wake up. My first decision was whether I should do the prescribe 4x4' workout or the EN Trainer Road workout of 5x4'. Then I remembered by Wednesday TSB was -30 and decided on the former. Though I had a good 20' warm up the first two intervals were a struggle, then I told myself I had more to gave and hit target power on the last two. Results: 1.07, 1.07, 1.10, 1.10 then 1x6 at .81
Question: Is it normal for NP to be 3-4 watts lower than average power on these intervals? Since IF is based on NP, I discovered I need to aim for my AP to be 3-5 watts higher than my target power in order to hit the goal IF. On the FTP intervals my NP one watt less ore the same as AP.
Patrick, glad you are hoping to ride next week! Scary stuff, your wreck. Speedy healing to you!
Did the 4x4 yesterday and I hit my wall in the 4th one. 1.2 (332), 1.23 (340), 1.21 (335), 1.15 (318)
240 means 265 target.
Did the first 3 at 267, 269, 267. Just cuz, I decided to do the last 4' interval as a series of 1' (1') intervals: 282, 291, 294, 336 W.
Goal was 90 mins with 2x15'@1.0 + 5'@1.0 and then 25'@0.85
Got it done with 1.01/1.01/1.01 and 0.85
link--> https://connect.garmin.com/activity/1074279357
Yesterday I had the chance to validate my FTP test from last week... At the Green Valley Senior Games (minimum age is 50 and I was youngest at 53) I raced a 4 miler at 9am and followed up with a 12 miler at 10am.... I did this same race in 2014 with my tri-bike , crushed everyone and set course records (they changed the rules to ban aero bars LOL)... So I showed up this year with a road bike....
1st - 4mile race I took off in front and immediately dropped my chain, pulled over put it on, and then started 36 seconds behind everyone in last place , it took me until 3.2 miles to catch the leaders , and after a short rest I pushed it starting at 3.5 miles until the finish at 4.2 miles for 1st place OA... Unfortunately , dropping the chain screwed up the calibration of my PM , during the rest when I could coast the PM recalibrated and I pushed 263 watts in the final 2 minutes of an 11:02 min race but no good data during the first part... In 2014 my time on a TT bike was 10:06 with 252 watts... So I was 1:04 slower this year on a road bike but if you take out the 36" chain drop I was 28 seconds slower. Bummer no power comp...
2nd- 12 mile race , I had a target on my back, took off hard , had 3 guys stay with me , I lead the first 4 mile loop and couldnt drop them, so I took a break, nobody wanted to go hard and I wanted a workout more than win so I lead again , in the last 1/2 mile one guy took off and brought another with him , I could not stay with them and finished 3rd OA (top 4 guys were within 12-15 seconds)... I rode 33:22 on 214 watts ( magically validating my FTP test of 216 last weekend) and the last 2.5 minutes were 260 watts, I ended up being 1:24 slower and 18 watts less than In 2014 I rode 31:38 on 232 watts... Lots of fun was had by all... The 2 guys who beat me are 60 and 69 , the guy behind me was 72... I am 53 and no slouch... Even though I pulled em all for 90% of the race my hats off to all of them :-)
Today was a little ride on Mt. Lemmon
https://www.strava.com/activities/509424327/analysis
@ all - you guys are still crushing while carrying the building load of fatigue...you're going to reap those rewards!
@ Tim - love those redline events. how about the HR? watts is almost moot. you go as hard as you have to, whether to get away or to stay with a wheel. Nice work.
me, I rode my bike today.
kidding. been getting some work done but I have been, and will continue to be, pretty much off the grid for a while.
Things like aero position & component tinkering, different PM, an effort to drastically increase my cadence....my pain cave interval results have been all over the place. Throw in a chaotic 8 weeks, and I'm very happy that I don't have any big IMs this year b/c I'm having a hard time sticking to anything that looks like a schedule. It really is a 'Get What You Can When You Can' Program.
You guys are doing super sticking to your plans. I'm a bit jealous but we have to play the hand dealt...and this is mine for now.
Keep up the great work!
Flip flop weekend for me, skiing in VT with kids yesterday.. The horrible east coast season has left the mountains devoid of anything but slicked down hardpack (Ice for your westerners) they did a good job of blowing some softer stuff on top, but still not great, kids (and me) totally bored... stopped at 1PM, went out for an afternoon run, have every intention of getting on the bike trainer this afternoon at home since we aren't skiing.
Last week of using HR as my guide over the last 2 months. So just a few thoughts ! Number One is reading the peep numbers tell me "The peeps using power and power numbers are intimidating period !" So I can see why a lot of the OS peeps are not chiming in because even I was intimiadated and I understand use power !
Number 2) I used Biking HR many years ago and if you are using it on the trainer today keep up the focus." I use the process of "Where your been not where you are", so my intervals start later and it hurts alot more.! Next week I will be incorporating power back into my cycling. That is all and man it hurt last week !
Here's hoping my legs are not quite so jello by Tuesday!
Love the MOJO from this group, though I been relegated to spectating these past weeks. Had a break though weekend on the trainer with 1.5 hrs on Sat and 2 hrs on sun, most at Z3 pacing.
I tried a few z4 intervals, but hold for more that 6 min. I need to test, but want to make sure the hip /back will take the abuse first.
1x20' @.99, 1x12'@.96, and 1x14@.8
Followed that with a very slow 2mile bric. I have to admit the motivation for that was two 4 legged running pals staring at me accusingly, 'it's our turn now, get your running shoes on and our leashes....
Late start tomorrow so I can sleep in a little.
a new week coming..