Does anybody have any thoughts on Big Ring vs Small Ring while executing the bike WKOs? Any benefit spending some weeks in the small chain ring provided you are hitting your numbers?
@Jeff - I don't care which ring, just about the power generated. As long as the cadence is where you're comfortable, then power output is all that really matters. Full disclosure, though - I'm using a KICKR which controls the resistance.
This week and next are going to suck due to work and other obligations. Had to move Thursday's WKO to yesterday; I did the ADV even though I'm INT. I made it through just fine, hitting around 110-120% for all of the intervals and felt strong at the end (although not as strong in aero vs. horns).
Today's WKO was a little tougher at the end, owing to the short turnaround from last night. Still hit all of my goals for the intervals (2 x 10' @ 1.02, 2 x 9' @ 1.03-1.04). I felt pretty cooked at the end.
No "off" day until Wednesday for me, since I'll have to move the WKOs up a day next week. Pray for me making it through...
You are trying to hit either a power or heart rate number depending on which type of training you are doing. You are also trying to maintain a pedal cadence.
In the simplest terms, Heart Rate and Power should be proportional. There is a lag between power and heart rate, and heart rate drifts over time depending on fitness, and changes day to day depending on fatigue, and so forth. But for this conversation, let's just agree that HR and Power are the same thing so we can just talk about power.
So, Power = Velocity, Velocity = Cadence * Gear Ratio * Wheel Circumference, Gear Ratio = Front Gear Teeth / Rear Gear Teeth ... so, if you go from small ring to big ring you will have to change the rear gear also to maintain the same cadence ... we all know this intuitively but the bottom line is that if you are going to ride a given power and cadence (or given velocity), it makes no difference whether you are in the big ring or the small ring.
I find my target cadence and then select the gearing that get's me closest to my target power. Sometimes that involves the big ring and other times it involves the small ring.
@Bill - Good point about the trainer. That does matter. The more sophisticated trainers (Like KICKR) are dialing you into a power (in ERG mode) ... it is up to you to set your pedal cadence and the trainer takes care of the rest independant of gear ratio. If you ride an old-fashioned fluid trainer like I do ... then you have to select cadence and gearing as I described to hit the power target. If you have a magnetic trainer, the same rules apply, but you have the ability to dial in resistance on the on the trainer that you don't have with a fluid trainer. Of course, riding outside is all about selecting the correct gear to maintain cadence with the additional variables of terrain, wind, etc.
I got mine done this morning...overachieved slightly, but will take Al's admonition and dial it back going forward. I'm also on OS 8, so you would think I'd know it by now. But, when you're feeling really good it's hard not to let the horses run. My wo called for 2x10', 2x9', but I got totally distracted watching Minnesota's own Jessie Diggins WIN the FIS Nordic World Cup 5K race in Lillehammer. I was rooting for her so hard that I missed the 10' mark and went all the way to 13'. I adjusted and ended up doing 1x13', 1x15', 1x10' all at ~103% or so. Finished up with 25' @ 88%.
Now here's the tricky part. My 15 yo son is a would be soccer and ultimate frisbee player. In an effort to get him out from in front of his video games, I signed us both up for beginner crossfit. The classes are Tuesday and Thursday nights and Saturday mornings. I'm thinking I'll just replace the runs on those days with crossfit. Given the upper body requirements of Nordic skiing (my main focus right now), I think this is a good tradeoff. Anyone have opinions/advice on working crossfit into the OS? So far we're just learning the basics and doing slightly dialed down workouts. They're still really hard, though, so right now I'm whipped. Probably need to go take a nap!
Hey Gordon - any snow up your way yet? We're keeping fingers crossed that we get a dump along with some low teens this week. If we do, we'll be set for an early start on the season! Everyone that's so inclined please send all your snowjo to Minnesota!
I missed Tuesdays bike wko trying to fix trainer road, so I did it on Thurs. Had a club ride today and combined todays ride with Thurs. ride. Had over 2 hours of zone 4 so I guess I've atoned. Too whipped to get in the run, but I'll pick it up with my long run tomorrow. Now, if I can replace yesterdays core I missed due to family matters, I'll be caught up. Motivation was at a minimum this week. One reason I opted for the club outing today. Constant training with no event really starts to settle in my head.
@David - careful with trying to "catch up." I know from prior experience (3 prior OS) that I can do what I described for a week or so, but not much more. The cumulative fatigue, especially if you're going to participate in the holiday run challenge, which I've done before, will kick your a$$ if you're not careful...
Brutal Saturday ride - 4 x 13' on trainer using TrainerRoad in erg. At the 3.5 interval, I was entering dark places and thinking, many times, that this is it...I'm done. Ugh. Legs were on fire. "Glorious" is how I would describe the final cool down.
Fought off the gorilla today and had consistent watts for all 4 intervals: 1.09, 1.09, 1.09, 1.08. This was hard but felt good getting it done. Half way through the 3rd and 4th intervals I had to convince myself that these are preparing me for the next FTP test and would push through to the end. Based on this I'm sure my FTP has bumped up 18-19 watts so I think I will change my FTP setting to keep everything honest. I could do a FTP test but those are painful...I'll just wait until week 8.
Long ride in yesterday morning OUTSIDE. Was nice to get out on the road bike and avoid the trainer. No power meter connection (maybe low battery?) means I was going by heart rate. Tough to get the HR up during the intervals (legs were heavy from cumulative fatigue?), but solid workout with 4x13' of work. Amazing how low the sun is in the sky all day -- much different than spring/summer rides.
Thanks @ Bill I suffer major guilt when I miss a workout, but IMFL17 is 11 mos away. I probably am trying to be too focused. Don't know about the run challenge I'm a rookie here.
Lots of dead Gorillas coming out of the Nov OS so far! Nice work you animals! Keep it up, hold that line and beware, the Silverbacks show up in a few weeks!
got Saturday's bike and brick in today after yesterday's half mary. Did pretty well on the 2x10s, gorilla jumped on my back during the 2x9s. I won the first set, he won the second, but still got 70 minutes in with a 3 mile brick in the rain with the puppy...nice and easy! On to week 6!!
So after yesterday's half Mary, figured I'd plan for just the main set on the bike and no run and see how it goes. 2x10; 2x9. The first one is always hard- I get stronger over time. Second felt great. Third was a challenge. Fourth? That dang gorilla was all over my back, but I kept throwing him off and finally he gave up. It was successful,but not without some deep digging. Stopped after the last rest period for a total of about 65 minutes. Rating and recovering to get ready for the rest of the week's work.
And let me just say- I love this gorilla analogy. Work has been super tough the last four months and won't get easier any time soon. But when I apply the gorilla analogy, it gives me strength to keep going. I have a Tshirt that says Life is like a triathlon. I like it, but always found it hard to explain. Now... I get it. I won't stop until the gorilla is tired and I will win.
Nice work fighting the Gorilla everyone. I did the 2 X (2 X 13') on Sunday. I am still working pretty hard to get these done, but I've noticed that I am not staring at the clock as much, my heart rate is settling a little lower and I can change songs on my iPhone without dropping power. I am planning on bumping things up slightly the next couple of weeks but not too much.
Agree with Leslie on the usefulness of the gorilla analogy. I moved my Sat bike to Sunday due to snowfall limiting outdoor run option.
Did the 2x10, 2x9 Z4 and made it through without too much pain. Hit 1.01, 1.02, 1.02, and 1.03, but felt pretty tired once I stopped pedalling and tried to walk up the stairs. Looked like a grandpa I am sure. Did not have time for the brick run, due to work commitments, but I think my legs thanked me in the end for the rest. Great week of work everyone!
Comments
This week and next are going to suck due to work and other obligations. Had to move Thursday's WKO to yesterday; I did the ADV even though I'm INT. I made it through just fine, hitting around 110-120% for all of the intervals and felt strong at the end (although not as strong in aero vs. horns).
Today's WKO was a little tougher at the end, owing to the short turnaround from last night. Still hit all of my goals for the intervals (2 x 10' @ 1.02, 2 x 9' @ 1.03-1.04). I felt pretty cooked at the end.
No "off" day until Wednesday for me, since I'll have to move the WKOs up a day next week. Pray for me making it through...
Continued great work, everyone!
Big ring vs Small ring should not matter.
You are trying to hit either a power or heart rate number depending on which type of training you are doing. You are also trying to maintain a pedal cadence.
In the simplest terms, Heart Rate and Power should be proportional. There is a lag between power and heart rate, and heart rate drifts over time depending on fitness, and changes day to day depending on fatigue, and so forth. But for this conversation, let's just agree that HR and Power are the same thing so we can just talk about power.
So, Power = Velocity, Velocity = Cadence * Gear Ratio * Wheel Circumference, Gear Ratio = Front Gear Teeth / Rear Gear Teeth ... so, if you go from small ring to big ring you will have to change the rear gear also to maintain the same cadence ... we all know this intuitively but the bottom line is that if you are going to ride a given power and cadence (or given velocity), it makes no difference whether you are in the big ring or the small ring.
I find my target cadence and then select the gearing that get's me closest to my target power. Sometimes that involves the big ring and other times it involves the small ring.
@Bill - Good point about the trainer. That does matter. The more sophisticated trainers (Like KICKR) are dialing you into a power (in ERG mode) ... it is up to you to set your pedal cadence and the trainer takes care of the rest independant of gear ratio. If you ride an old-fashioned fluid trainer like I do ... then you have to select cadence and gearing as I described to hit the power target. If you have a magnetic trainer, the same rules apply, but you have the ability to dial in resistance on the on the trainer that you don't have with a fluid trainer. Of course, riding outside is all about selecting the correct gear to maintain cadence with the additional variables of terrain, wind, etc.
Now here's the tricky part. My 15 yo son is a would be soccer and ultimate frisbee player. In an effort to get him out from in front of his video games, I signed us both up for beginner crossfit. The classes are Tuesday and Thursday nights and Saturday mornings. I'm thinking I'll just replace the runs on those days with crossfit. Given the upper body requirements of Nordic skiing (my main focus right now), I think this is a good tradeoff. Anyone have opinions/advice on working crossfit into the OS? So far we're just learning the basics and doing slightly dialed down workouts. They're still really hard, though, so right now I'm whipped. Probably need to go take a nap!
Keep up the good work everyone.
I suffer major guilt when I miss a workout, but IMFL17 is 11 mos away. I probably am trying to be too focused.
Don't know about the run challenge I'm a rookie here.
Lots of dead Gorillas coming out of the Nov OS so far! Nice work you animals! Keep it up, hold that line and beware, the Silverbacks show up in a few weeks!
SS
And let me just say- I love this gorilla analogy. Work has been super tough the last four months and won't get easier any time soon. But when I apply the gorilla analogy, it gives me strength to keep going. I have a Tshirt that says Life is like a triathlon. I like it, but always found it hard to explain. Now... I get it. I won't stop until the gorilla is tired and I will win.
Moved bike wko to Sunday. Run will be Monday.
Intervals done. All above target. Brick done also.
Thank goodness.
Nice work fighting the Gorilla everyone. I did the 2 X (2 X 13') on Sunday. I am still working pretty hard to get these done, but I've noticed that I am not staring at the clock as much, my heart rate is settling a little lower and I can change songs on my iPhone without dropping power. I am planning on bumping things up slightly the next couple of weeks but not too much.
Agree with Leslie on the usefulness of the gorilla analogy. I moved my Sat bike to Sunday due to snowfall limiting outdoor run option.
Did the 2x10, 2x9 Z4 and made it through without too much pain. Hit 1.01, 1.02, 1.02, and 1.03, but felt pretty tired once I stopped pedalling and tried to walk up the stairs. Looked like a grandpa I am sure. Did not have time for the brick run, due to work commitments, but I think my legs thanked me in the end for the rest. Great week of work everyone!