Another week of travel - had to combine the run and bike into late afternoon sessions. Was worried about fatigue for the ride but it turned out okay -- a slight bump up in power from the Week 1 30/30 session; and power for today's second set of 10 was higher than the first
My tuesday workout was a bust - i finished my first long interval and then for whatever reason TR lost control of the trainer. Wait - i'm supposed to be recovering now - why is my recovery interval at 100% ftp?!?!?! I ended up aborting out of sheer frustration. I still think TR desktop app is bulletproof, but the mobile is not quite there.
Got my workout done tonight without any problems (on the desktop app), and surprisingly the 30/30's werent that bad. Agreed the that z3 at the end was hard, but totally doable. Especially with the trainer in erg mode i've realized the importance of a smooth consistent pedal stroke - if its anything other than smooth you'll be constantly fighting the power targets.
Well after the last couple of OS wasn't looking forward to this workout...but now with the 30/30 I am so much more inclined to do them...30 seems so much more doable than 1 or 1:30. Whew...glad about that. Awesome work everyone!
Looks like everyone likes the 30/30's. Believe -it-or-not, my Computrainer is 20 years old and not the smartest trainer in-the-box! I love Erg Mode, and really can't do 30/30, so I'm hacking some of the 'ol 5min intervals from last season (there's a Sufferfest App for that). Staying relatively controlled at an FTP that doesn't strain my back too much... I'm getting healthy and fit at the same time ;-)
Bike and run completed as a brick with a timed transition. Hit all the intervals on the bike feeling really solid. Legs have been feeling really great!
Pressed the 4x9' to FTP interval work levels... and came up with numbers (201w) that match very closely to last season. That places my FTP at 210w. Feel fine on the trainer, but given that I'm still getting PT, I'm limiting the session to 50min. I'll work on increasing duration and formally test with the JOS team.
By the time I was five minutes into my warmup I already knew I had nothing and it was going to be a battle. Survived the entire workout and followed it with the run after a few honey-do's. Since I haven't trained seriously in a LONG time, I'd forgotten about what the cumulative training fatigue feels like. Tomorrow's run is going to be ugly.....
been missing posts for a few days first off, Really in touch with what Shaughn is saying about the intervals up above. I am a week ahead due to my Pre-OS work, my Sat WKO was 4x12s. I break each interval down into 1/4s. # minutes at a time, at the end of the interval it's a minute at a time. I will continue to paraphrase the creator of the leadville series this season - "you don't know what you are capable of until you try." I look at many of these Wkos with a WTF? when I see them. Don't be scared, just get at it!
Thursday's 30/30s went sweet. In my pre-OS I nver went past 2x10s, so the 2x12s were a hint of what's to come. my Sat WKO of 4x12s, that's another story. For the first 3 WKos the gorilla just danced around the ring. For the 4th one, he taunted me with a few jabs, in the follow up Zone 3 8' interval, he knocked me out with one flick of his left... Score for the week Me(2) Gorilla (1)
Next week, that gorilla's getting more of a fight!
Yesterday's bike (outside--woot) was great. Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors) Effort 1: 9:00 min NP 226W Effort 2: 9:58 min NP 227W Effort 3: 10:14 min NP 226 W Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
Was excited to ride outside yesterday...and doubly excited to feel my legs recover after tough Thursday session...ended up 1:15 with 4x9min @Z4+ ( I say Z4 + I have set my inside FTP at 200 so rode these outside at +10% 220+..felt great. https://www.strava.com/activities/839814764/segments/20470864432
Yesterday's bike (outside--woot) was great. Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors) Effort 1: 9:00 min NP 226W Effort 2: 9:58 min NP 227W Effort 3: 10:14 min NP 226 W Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
Yesterday's bike (outside--woot) was great. Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors) Effort 1: 9:00 min NP 226W Effort 2: 9:58 min NP 227W Effort 3: 10:14 min NP 226 W Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
Yesterday's bike (outside--woot) was great. Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors) Effort 1: 9:00 min NP 226W Effort 2: 9:58 min NP 227W Effort 3: 10:14 min NP 226 W Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
Yesterday's bike (outside--woot) was great. Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors) Effort 1: 9:00 min NP 226W Effort 2: 9:58 min NP 227W Effort 3: 10:14 min NP 226 W Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
Yesterday's bike (outside--woot) was great. Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors) Effort 1: 9:00 min NP 226W Effort 2: 9:58 min NP 227W Effort 3: 10:14 min NP 226 W Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
Yesterday's bike (outside--woot) was great. Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors) Effort 1: 9:00 min NP 226W Effort 2: 9:58 min NP 227W Effort 3: 10:14 min NP 226 W Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
Yesterday's bike (outside--woot) was great. Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors) Effort 1: 9:00 min NP 226W Effort 2: 9:58 min NP 227W Effort 3: 10:14 min NP 226 W Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
Yesterday's bike (outside--woot) was great. Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors) Effort 1: 9:00 min NP 226W Effort 2: 9:58 min NP 227W Effort 3: 10:14 min NP 226 W Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
Yesterday's bike (outside--woot) was great. Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors) Effort 1: 9:00 min NP 226W Effort 2: 9:58 min NP 227W Effort 3: 10:14 min NP 226 W Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
Yesterday's bike (outside--woot) was great. Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors) Effort 1: 9:00 min NP 226W Effort 2: 9:58 min NP 227W Effort 3: 10:14 min NP 226 W Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
Yesterday's bike (outside--woot) was great. Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors) Effort 1: 9:00 min NP 226W Effort 2: 9:58 min NP 227W Effort 3: 10:14 min NP 226 W Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
Got in the final ride of the week today 2X12'. .99 and 1.01. Felt really good on the first so just extended myself on the 2nd on a little bit.
@ Jon I find I can put a few more watts outside it's been awhile since I actually checked as I don't really have the opportunity to get outside in the, but not 10%. It's maybe 3-5% for me tops, but I'm also doing this test after a couple weeks of transition, so better rested than week 14 of the OS . I also don't do as much work in the aero bars in the OS, but when I get out I do a test aero so not really comparable for me.
Agree with Lombardi, outside vs. inside watts are generally 5-10% different for many reasons ..... usually higher outside vs. inside on the trainer. For me, they tend to differ 3-5%.....however, everyone is a little different.
Comments
https://www.trainerroad.com/cycling/rides/4981499-2017-os-wk2-thu-beg-
@SS - love the quote on your signature line!
Another week of travel - had to combine the run and bike into late afternoon sessions. Was worried about fatigue for the ride but it turned out okay -- a slight bump up in power from the Week 1 30/30 session; and power for today's second set of 10 was higher than the first
Got my workout done tonight without any problems (on the desktop app), and surprisingly the 30/30's werent that bad. Agreed the that z3 at the end was hard, but totally doable. Especially with the trainer in erg mode i've realized the importance of a smooth consistent pedal stroke - if its anything other than smooth you'll be constantly fighting the power targets.
Awesome work everyone!
@JC - way to improvise!
Did a couple I IM watts intervals this morning - semi recovery set myself: https://www.strava.com/activities/838092844
Good luck with the Sat Gorilla all!
SS
@John - it's great to see you making progress, great work!
I got through today's bike ride ... not a lot of energy but matched the power from last week on the 2x12 and 2x10 sets
first off, Really in touch with what Shaughn is saying about the intervals up above. I am a week ahead due to my Pre-OS work, my Sat WKO was 4x12s. I break each interval down into 1/4s. # minutes at a time, at the end of the interval it's a minute at a time. I will continue to paraphrase the creator of the leadville series this season - "you don't know what you are capable of until you try." I look at many of these Wkos with a WTF? when I see them. Don't be scared, just get at it!
Thursday's 30/30s went sweet. In my pre-OS I nver went past 2x10s, so the 2x12s were a hint of what's to come.
my Sat WKO of 4x12s, that's another story. For the first 3 WKos the gorilla just danced around the ring. For the 4th one, he taunted me with a few jabs, in the follow up Zone 3 8' interval, he knocked me out with one flick of his left... Score for the week Me(2) Gorilla (1)
Next week, that gorilla's getting more of a fight!
Four efforts--hard to get them all 8 min when outside went well. With an FTP of 219 (measured indoors)
Effort 1: 9:00 min NP 226W
Effort 2: 9:58 min NP 227W
Effort 3: 10:14 min NP 226 W
Effort 4: 5:51 min NP 229 W
Last effort was not possible to go further at that pace safetly. Overall It was a good effort. Run was really hard but I got it done.
Question: Outside vs inside watts--Is it generally higher outside?
https://www.strava.com/activities/839814764/segments/20470864432
Got in the final ride of the week today 2X12'. .99 and 1.01. Felt really good on the first so just extended myself on the 2nd on a little bit.
@ Jon I find I can put a few more watts outside it's been awhile since I actually checked as I don't really have the opportunity to get outside in the, but not 10%. It's maybe 3-5% for me tops, but I'm also doing this test after a couple weeks of transition, so better rested than week 14 of the OS . I also don't do as much work in the aero bars in the OS, but when I get out I do a test aero so not really comparable for me.
Obviously not as fit as I was just before IMAZ, but confident it will be back
I'm with Francis, the Saturday ride was all work, and tough to hang on to: https://www.strava.com/activities/839452925
Keep up the crank bending work all!
SS
Here is my Saturday Bike (done on Sunday)
https://www.trainerroad.com/cycling/rides/5009430-2017-os-wk2-sat-beg-