6/5 - Saturday Ride Thread
Had a nice ride today with a couple of buddies. Longest for me since rejoining EN a couple of weeks ago. Little warm out there. Was 89 getting off the bike. Legs aren't shelled and I feel really good. Now, if I can just get my run to comeback as fast. 
Added an 8 and 10 minute interval. Actual distance was 42.1 as I forgot to turn on my PT after a short refueling/potty break.
Entire workout (165 watts):
Duration: 2:17:08
Work: 1355 kJ
TSS: 159 (intensity factor 0.834)
Norm Power: 196
VI: 1.19
Distance: 38.8 mi
Ryan, me and Frederick
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Comments
John- you are coming back strong and in full force! I love it!!!
No ride for me today. I will do it tomorrow. Instead I headed over to the county "Dare Days" (think town fair) to promote my fundraising efforts for the Outer Banks SPCA through Janus. It was super hot- but a lot of fun and very rewarding. Might not have earned any TSS points today- but I got a lot of personal satisfaction from the day!
A few pics for you
Dare Days in Manteo, NC
The OBX SPCA Booth (with my framed IM Pic in the bottom corner- donation jar on top of the table)
And me with Comet (who we think got adopted today) and a batch of ADORABLE kittens! (I managed not to bring anyone home with me!)
Hello from bonksville. First long ride since ToC and longest ride ever on my TT bike. Bad combo. Plan called for 4.5hr but I knew that was a tall order. Had to do it this afternoon and it was a bit steamy. I did all the work, but was crying for my mommy by the end. Had a serious hot foot, that went to my toe too. Why the F am I doing this went through my head several times. Other than that, it was a good ride. Did I mention how much I hater riding alone.
The work was:
FTP 8', 10, 12', 10', 8', 3' First two I hit, but the last 3 were closer to .9
.8 - .85 for 4x12' I did them closer to .77
Either I was suffering in the heat, or I have my FTP a bit high on the TT bike.
Entire workout (227 watts):
Duration: 3:03:08 (3:13:49)
Work: 2489 kJ
TSS: 186.9 (intensity factor 0.783)
Norm Power: 251
VI: 1.11
Pw:HR: n/a
Pa:HR: n/a
Distance: 65.091 mi
Min Max
Avg
Power: 0 521 227 watts
Cadence: 31 191 78 rpm
Speed: 2.2 35.8 21.3 mph
Pace 1:41 26:49 2:49 min/mi
Crank Torque: 15 751 265 lb-in
Was going to go at 5:30. Woke up and it was pouring with T Storms on the radar. Quick email conference and we decided that 8 would be better. A little extra sleep and some pancakes with the kids was kinda cool. Was humid and pretty hot but we did not get rained on. Rode up to Sacandaga Lake and back. Also rode through the intersection where I crashed a few weeks ago. Got some good hard work in the bars in intermixed with some social time. Even got some practice changing flats. Did a mile and a half brick run to my daughters soccer game. That seemed like plenty. I am feeling like I just might survive the fun in LP next weekend.
Entire workout (214 watts):
Duration: 3:55:20
Work: 3025 kJ
TSS: 255.7 (intensity factor 0.807)
Norm Power: 245
VI: 1.15
Distance: 77.142 mi
Min Max Avg
Power: 0 626 214 watts
Cadence: 30 201 84 rpm
Speed: 2.2 38.8 19.9 mph
Pace 1:33 26:49 3:01 min/mi
Crank Torque: 0 1047 219 lb-in
Nice work Chris, that's an impressive ride.
I switched things up this morning and decided to run then ride for a change. Ran 6.2 in 39', then did a sort of RS with 2.5 hours are my target HIM watts, felt great after so I did a brick for 3.8 in 31'.
Entire workout (234 watts):
Duration: 2:29:34 (2:39:06)
Work: 2097 kJ
TSS: 176.6 (intensity factor 0.862)
Norm Power: 245
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 56.351 mi
Elevation Gain: 647 ft
Elevation Loss: 717 ft
Grade: -0.0 % (-67 ft)
Min Max Avg
Power: 0 500 234 watts
Cadence: 18 117 78 rpm
Speed: 0 35.3 22.3 mph
Pace 1:42 0:00 2:41 min/mi
Altitude: 692 846 756 ft
Crank Torque: 0 743 262 lb-in
I felt like AZZ today, straight up.
I've ridden four times since ToC but the rides were a week apart. IOW, last ToC ride was on the Friday of the camp, then didn't ride again until the following Friday and Saturday while in Denver (last week). I paid $$$ to get the bike back to me by Wednesday to ride with my club but they screwed it up, didn't get the bike until Thursday. However, I caught a cold from my visit with the plague vect...I mean kids and just didn't ride Thurs or Friday
Today felt like ass. Frustrating because last week, Denver, at altitude, I felt great. Today...like ass.
When I visit the kids next I'm going to hose their asses down with bleach and wear a body condom.
Nemo -- love that M-dot hat!
Going to go at 5am this morning but also woke up to thunder storms etc.. so pushed it off till the afternoon. Was really steamy and hot, I think 86* but did get rained on in the first 2 hours some which felt actually a little refreshing. Plan called for 4 1/2 hrs. with 30min. brick run as: 30'wu, 8',10',2',12',10',8' @ ftp with 3' rest between and 6X12' @ 85%, with the rest at 75% to 80%. I was really happy with the ride and nailed the intervals at 1.03 for the first 2, then 1.00 next 2, and the last 2 at .99. Hit the 85% stuff all at .84 and the final 2 hrs at .76 for the ride. I was happy with the effort because of the storms in the area (i.e. tornados) I just did a little over a 10 mile loop 10 times around my area, which meant about every 2 miles was a stop, turn, or traffic light. but kept it pretty smooth with a VI of 1.05. Followed with a solid run of 4 miles in 27:33.
Entire Workout: 217 watts
Duration: 4:43:03
Work: 3748kj
TSS: 290.6 (0.818)
Norm Power: 227
VI: 1.05
Distance: 103.031 miles
Oh yeah I tried the new Ironman Perform for the entire ride and only nutrition as an experiment to see if I can handle just this alone so come race day i just take whats on course. I had 4 bottles and 1 water and was fine with a solid run after to back it up. I will try again in race rehersal but may be a great thing to not have to worry about carrying own nutrition and can just take bottles at aid stations as needed. Also a lot less weight to carry around on the bike. I may just gain a few minutes if this works out.
I've been focusing on climbing and getting my strength back (had to lay off bike for about 6 weeks due to patella tracking pain) - Quarq isn't installed yet but I did several hill repeats (4,800 elevation gain) in somewhat windy conditions - overall about 81mi. in 4:23 (not great speed but decent climbing) and a so-so 25min. run after -- also tried Ironman Perform on my Thurs. long run and this brick but I don't care for the taste at all
That ToC weather spoiled me and now my body is paying for not having my body acclimatized to the TX weather.
P
Unfortunately I took a spill around the 2 hour mark...I was riding the Blackbear Olympic course in Pocono PA (I did the race two weeks ago) and I know it pretty well. I still managed to take a wipeout on a sharp turn that had very loose, fine, wet gravel (this was also a spot they had several volunteers slowing the bikers down..) Well, I didn't slow down quite as much. So I am proudly wearing my first biking road rash on my left calf and shoulder (not including ones I've gotten doing mountain biking.)
Ride was overall good except last hour was tough mentally and some physically, think because I was running low on fuel....
I had a hard time doing some of the intervals because the course is so hilly, it's hard to stay at the prescribed zone.... when I'm climbing my watts will easily spike to over 300W or more just because of the fact I'm climbing, and then when i'm descending, well, you get the pic.
So I have found some of the longer workouts to be tough in terms of 'following the book' just because where i train is way hilly. When I do the workouts on the interval, no problem, but my max time on a trainer is 3hours and that was torturous. Any thoughts... I feel like I'm still getting good output and feel tremendously stronger on the
typical roads I ride compared to I ride..
I'm having trouble copying the data directly in, but my stats include:
Norm Power- 217
VI- 1:18
Distance 70.23 miles
Avg. Watts 184
Avg. Speed 16.9
TSS 492.2 (1.114)
Question- Does the TSS seem like it can be right, I see everybody else's is typically under 1 around (.84) or something... perhaps I don't have something calibrated or set up correctly in my setting? Any thoughts?
Thanks.
Sean, Seems like you don't have the correct FTP entered in WKO on the Athlete Home page. Either that or your FTP is much higher than you think.
Matt,
I think you are probably right... I think it is probably higher than what I have it at... I've done all my bike test (however long ago) on the trainer (a Blackburn magnetic- which is decent but not great) and think that it may be skewed. I def. notice the effort, watts, and speeds I can handle outside is way different (typically much higher) outside than on the trainer. My last bike test I did in March I tested with a FTP of 225...I think I am probably a bit higher.
Any thoughts on conservative estimates of what to reset my FTP to get better training zones without having to retest this close to IMLP?
Did my Saturday ride as part of HIM RR#1. I drove up to Racine Wisconsin to both ride the actual 70.3 course and to dodge the storms that Beth and Trent mentioned, which were worst South of Chicago. Going North turned out to be a great call as I even had a bit of sun and cool breezy weather.
I do not have power (yet) so just focused on hitting my HR zones, hydration and nutrition benchmarks. Felt great on the ride and no problems. I actually rode this course last weekend too on the way to the Madison camp too since I got a later start on Saturday. The only scary part was a moron who passed in the oncoming direction on a yellow line as I was cranking up a hill and went by me at about 50mph while I was 4 feet to the side on the shoulder. Scared the heck out of me as I was head down focused on cranking up the hill and did not see him until he was already in the oncoming lane. Also saw a Driver's Ed car pull into a liquor store! They start them young in Wisconsin.
I pushed harder the last 15 miles as I saw the sky darkening. I also was close to a PR time for the course. There was slight mist the last 3 miles not really raining. Brought it in great right up to that pink bar on the beach at North Park when I think the mist made the last corner into the parking lot slick and I had my wheels slide out from under me. Other than my jersey bottles flying all over and some road rash on my elbow and knee I was fine. Am hoping some of the Trent/Hayes speed rubs off now that I've had my own EN 2010 crash.
Bike time was 2 minutes off my PR on the course. Happy with that.
Got out on the run and it was kind of tough at first. Not sure if it was because I pushed that last hour on the bike. I ran 2 laps of the Racine Sprint 5K loop, which takes you along the beautiful Lake Michigan lakefront and up on a bluff. The rain was still holding off but the temp had dropped and there was a nice cooling breeze. Although I started off slow I felt much better as time went on and ran 6.54 miles total.
Stopped by the pink beachfront bar to cool off since there was a band playing Santana songs on the patio. Within 5 minutes of finishing my run the rain finally came. Timed the whole day perfectly.
With the kids out of school now, all the end of year tournaments/banquets/graduations mostly done and 6 weeks to go I am feeling pretty good about the preps. Looking forward to RR2 in a few weeks.
Bill
@Sean, you are not _that_ close to IMUSA. In fact, you absolutely want to test close to, not far away from, IMUSA so that you have accurate numbers for the race. And we have scheduled a test or two within the last 8wks so you can dial those numbers in. They will be in the training plan.
In other words, the test is just 2 x 20' (2'). It's a tough, but very valuable interval session to reset your numbers to accurate ones and get everything dialed in.
@Bill - Looks like you nailed it! Nice work all around.
@Sean - What Rich said. Also, you say that your most recent test yielded 225. That is not what you have set in WKO. You must have something lower than 217 set as your FTP which is skewing your numbers.
Duration: 2:36:48 (2:45:08)
Work: 1630 kJ
TSS: 179.4 (intensity factor 0.829)
Norm Power: 186
VI: 1.08
Pw:HR: 3.76%
Pa:HR: -3.17%
Distance: 52.732 mi
Elevation Gain: 2382 ft
Elevation Loss: 2331 ft
Grade: 0.0 % (51 ft)
Min Max Avg
Power: 0 531 173 watts
Heart Rate: 77 154 135 bpm
Cadence: 19 125 86 rpm
Speed: 0 35.2 20.2 mph
Pace 1:42 0:00 2:58 min/mi
Altitude: 861 1045 964 ft
Crank Torque: 0 725 171 lb-in
Sunday, ABP ride:
Duration: 2:40:09
Work: 1579 kJ
TSS: 167.4 (intensity factor 0.792)
Norm Power: 178
VI: 1.08
Pw:HR: 3.31%
Pa:HR: -25.87%
Distance: 50.557 mi
Elevation Gain: 2621 ft
Elevation Loss: 2582 ft
Grade: 0.0 % (40 ft)
Min Max Avg
Power: 0 342 164 watts
Heart Rate: 84 150 134 bpm
Cadence: 20 117 82 rpm
Speed: 0 43.6 18.9 mph
Pace 1:23 0:00 3:10 min/mi
Altitude: 871 1171 1012 ft
Crank Torque: 0 680 172 lb-in
Short brick run - had to get home for the wife! Was great in that "out" was 8:04, "back" was 7:04/ mile
Duration: 18:09
Work: n/a
rTSS: 28.8 (0.942)
NGP: 7:21 (219.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: -11.12%
Distance: 2.44 mi
Elevation Gain: 316 ft
Elevation Loss: 335 ft
Grade: -0.1 % (-19 ft)
Min Max Avg
Heart Rate: 101 182 154 bpm
Speed: 0 12.3 7.9 mph
Pace 4:53 0:00 7:35 min/mi
Altitude: 903 1019 968 ft
Last year I actually only flated once the entire summer so I didn't feel I had enough practic. A few weeks before IMWI I purposely changed my rear inner tube on the road as training just so I would be able to on race day if I had to.
Karin and I did the Udder Century on Sunday, the plan was the 75 mile route, after 2 hrs of our face into the head winds we switched to the 62 miles option.....
Highlight of the ride: It took me forever to warmup (35+ miles of running this week) and Karin was up ahead. When I was finally feeling decent I hit the gas and roll up on this long pace line of doodes in their full on kits. Not to want to hitch a ride (ie wanted to push the watts) I start to pass the pace line......well I hit the front of the group (10-15 doodes) and there is Karin pulling an entire team of doodes....about 3/4 ton of male ego sucking wheel.
AWESOME! I noticed the roads in Barrington were pretty empty on Sunday and that must be why....they were sitting on Karin.
's wheel.
Did RR#2 on Saturday for IMCDA and knocked out 105 up/down PCH. Totally sucked just riding solo and staring at the PM. Helps with the mental fu I guess. 5:30 for time and 190 pNorm. Right on goal watts. Wanted off the bike about mile 60...that is not good. Saddle was not comfortable for first time ever. Not sure what was up. Ran 5 after and then went home and did laundry. Not that exciting.
I LOVE This!!!! Karin Rocks!!!!
Duration: 3:51:10
Work: 3055 kJ
TSS: 364 (intensity factor 1)
Norm Power: 244
VI: 1.08
Pw:HR: 2.5%
Pa:HR: -0.01%
Distance: 71.482 mi
Min Max Avg
Power: 5 760 226 watts
Heart Rate: 74 157 125 bpm
Cadence: 29 244 76 rpm
Speed: 2.4 35.1 19.1 mph
Pace 1:43 25:25 3:09 min/mi
Hub Torque: 10 427 81 lb-in