I like using ergometer mode on my trainer, but it's best to use intervals that are at least 1min in duration. Sufferfest Revolver provided the motivation: 16 x (1min @ IF 1.1/1min @ IF 0.6). Held it together, but cadence started to fall near the end. Fortunately, ERG just increases the resistance. http://tpks.ws/JloEJ
IT went well. IF 0.81. These 30" intervals suck. No time to settle in. Looking forward to longer intervals. Rode early am then fell asleep on the couch. Then went and ran. Run was better today. Raining and warm. Warm enough I could run in short sleeves.
@John Culberson I find my cadence falls apart at the end too. I love reading about all the training tools peeps have. I am thinking we should have a photo exchange.
@Jacklyn Moore Agree - intervals suck. I remember when I joined EN four years ago under a sprint plan, and did lots of 30" or 1' intervals. Race day, they paid off. Please send warm temps to Rochester, NY. This morning, it is 4F with a Lake Effect Snow Warning. Fun times!
@Elizabeth Hornak - thanks for the bump....I look less at the calories/suffer score and more at the total TSS for each wko which tells me how much work I just did based on my fitness level or, in this case, and accurate FTP setting.....
Followed up yesterday with this morning's lower intensity IM watts intervals
So this morning woke up feeling pretty rough. My calves were throbbing and tight. Put out an SOS to some friends. Was debating whether to take today as a rest day or keep with the plan to do Saturdays double header. Kim suggested I start out and ride z1-2 for a while and see how it felt before making a decision. Good advice. After soaking in the hot tub and rolling out my calves then putting on compression sleeves. I felt a little better. Got on the bike and decided to stop being a dandelion and get to it! Did 3x9" at z4 (134 watts) IF 0.85. It was surprisingly OK. No Gorilla action. Heart rate and recovery were within acceptable parameters. Went out later and ran my 30" at trp. Better than yesterday! I am ending today feeling very satisfied with my work.
Well - this week didn't go well but did finally start the OS today. Having not touched my bike in > 2 years (yes, this is not an exaggeration) today's 4x9' on Int plan was a bit more than I could handle. I went uber conservative I thought on my FTP (150) but that is probably right on. So did 3x9 (5') and finished strong. My "seat" isn't quite used to being on a bike so this will be fun.
So it felt good to actually do a WKO. Nothing physical in almost 10 weeks due to a nasty respiratory bug that caused me to pull muscles in rib cage. Can't start off much lower than this folks. The good news is every week will be getting better. 2013 FTP got near 240 - hoping to at least break 200 coming out of OS...
@Jeff: Great to have you aboard! Our group is small, but we are as fun as a barrel of monkeys... and we're allimpressed that you attacked your first WKO like a gorilla. @Jacklyn: Way to hang on until the muscles got warm. Nothing better than a "saved" WKO. Keep it rollin' !Today it was 91 degrees in West Texas... so I took my bike out and had a great ride. HTTPS://www.strava.com/activities/863122299
Hi All - I'm new to the EN group and happy to be here. I was traveling all week so did my testing in advance of my trip. Got outside today for the 4x9 - fortunately the weather was reasonable (Seattle).
I like the motivation of this thread - seeing what others are doing!
Welcome Larry! There's a great mix here in FOS. We're all focused on consistency. Yesterday's heat was gone this morning... its 50 degrees with 40mph winds and ice on the way. Bike is back on the trainer. Completed Saturday's WKO of 4x 9' @ IF .83, .91, .91, .94. Yesterday's ride accumulated 24' at >.96 (mostly climbing), so I held today's intervals below true FTP.
@John Culberson - you are waaayyyy tougher than me! No way I can do 40 mph and 50 degrees bro! Way to get it done!
@Jacklyn Moore - saw you Sat morning post, gave myself an attitude correction and decided to get it done anyway! Fine work JM!
I slogged it out Sat with a 4X15'(5') then a 12X1'(1') and 2 sets of Z3 for 16' each.....no legs left after I got off of that 210 TSS bike bonanza. https://www.strava.com/activities/862839296
Comments
@Jacklyn Moore Agree - intervals suck. I remember when I joined EN four years ago under a sprint plan, and did lots of 30" or 1' intervals. Race day, they paid off.
http://http//members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage/OutSeasonPlanResources/OutSeasonCoreSwimPrep.aspx
Stay warm and cozy!
Followed up yesterday with this morning's lower intensity IM watts intervals
https://www.strava.com/activities/861466395
......trying to earn that beer Hornak regfers to above!
Good luck tomorrow all!
SS
So it felt good to actually do a WKO. Nothing physical in almost 10 weeks due to a nasty respiratory bug that caused me to pull muscles in rib cage. Can't start off much lower than this folks. The good news is every week will be getting better. 2013 FTP got near 240 - hoping to at least break 200 coming out of OS...
Hope everyone enjoys the rest of the weekend.
I like the motivation of this thread - seeing what others are doing!
@John Culberson - you are waaayyyy tougher than me! No way I can do 40 mph and 50 degrees bro! Way to get it done!
@Jacklyn Moore - saw you Sat morning post, gave myself an attitude correction and decided to get it done anyway! Fine work JM!
I slogged it out Sat with a 4X15'(5') then a 12X1'(1') and 2 sets of Z3 for 16' each.....no legs left after I got off of that 210 TSS bike bonanza.
https://www.strava.com/activities/862839296
SS