Sorry, I'm a bit behind. Thursday, I went 30 x30/30. Enjoy the mental challenge of just powering through the whole lot of them (which gives me a cheap thrill I have to give back on Saturdays....) With only 30 s intervals, you can't help but have some variation in averages. Most between 305 and 310. Some a bit higher, a few a bit lower. (FTP = 246).
Today is Saturday, and it's almost 50 degrees outside. However, I am going to be a good boy and do my bike inside so I can get those key intervals no matter what. If it were Thursday, I would have gone outside and just done the 30/30s...but I know the FTP intervals are where I need to work.
It was a tough workout this morning. Facing 4X13' is always a little intimidating and half way through the first interval I was wondering how I was going to do 4 of these. However, after each one and the recovery period, it became doable. Only 3 more... only 2 more...only 1 more....done! Sure do love the feeling of getting these Saturday workouts in the books! Finished with 11' of Z3.
Got my 4 x 13 in at 245, 245, 244, 244 (FTP 246), then just some time over 200 after a few min recovery to finish out. The biggest mental test was really #3 this time. This one felt harder than last week. Must be getting a bit tired.
I toweled off, put on a dry shirt and ran outside for about 6.5 miles. Nothing fast, just building durability. Now to stretch, roll and sleep well tonight and hope tomorrow goes well.
Strong work Scott, Tom and William. With my early day off this week I shifted the final bike to Sunday. No need to complain about my 4X8' when you guys are hammering out 4X13'. That's a ton of work at FTP.
Today's 40 second interval. That's my son bombing the steepest part of this very steep slope at the end. "I couldn't let you bet me to the bottom." Wonder where he got that attitude?
Awesome work guys. @Al that looks great, but I don't think I'll trade the tropical paradise for the slopes. @ Tom I especially appreciate your post as I happened to see it just before my workout and could help but be motivated when I had the exact same experience. I was pretty bloody after the gorilla took some cheap shots during #3, but brought it him on number 4 and closed out with a nice 40 minute run. Can only image how week 6 on the bike will be.
Today's 40 second interval. That's my son bombing the steepest part of this very steep slope at the end. "I couldn't let you bet me to the bottom." Wonder where he got that attitude?
Something to be said for being on such and awesome team with extremely smart folks ... I haven't posted much, pretty intimidated to be honest but I am keeping up the best I can ... I am a huge basketball fan so consider me in the NBA "D" league and you are all NBA All-Stars. I started in the Beginner Plan and now mostly in the Intermediate JOS plan with some modifications for running as I am cranking on my body composition. Caveat - my FTP test in week 1 (my first) was a train wreck but I am working on the numbers that it spit out at the end and looking forward to the test in week 9. Yesterday on the bike I thought the entire time about the mantra for the week to "free my mind and let my legs follow" ... what a break through, happy to say that the last set was my strongest ... my "baby" Gorilla got beat .... for the last few weeks I would hit a point and either slow down or bail out ... but not yesterday, told myself I would not quit ... got engrossed in a Netflix documentary at the hardest point and just kept going ... finished!
Thanks to everyone on this out-season thread ... confidence is growing everyday. Working on the "mental" side of this, as well as, the physical side of this ... I am looking forward to what the results will be in the end!
@Marc Taylor - Nice breakthrough. Keep posting the good, bad and the ugly. Oh and just in case that was not a typo the next test is week 8.
Week 5 is in the books for me 4X8(5') IF if 1.01, 1.02, 1.03 and 1.06. Finished with 2X10(2') .88 and .89. Total 90' @.88 115 TSS. The TSS numbers are over inflated as this is based on my 208 week 1 test. I'm thinking my FTP is likely in the 220 range right where I hit the last 8' interval.
I'll see how I perform on the 2X16 next week on Saturday. The longer intervals will definitely give me a better sense of where I am as I can always overachieve on the shorter intervals.
Due to time constraints repeated Tuesdays FTP ride on Saturday to close out the bike for the week. Solid ride with a strong effort at the tail end of the 2nd 14'.
Fine work finding a way a getting it done all!! I was right there with you guys slugging it out, sweat flying, fighting through that Sat. FTP work myself:
Comments
Sorry, I'm a bit behind. Thursday, I went 30 x30/30. Enjoy the mental challenge of just powering through the whole lot of them (which gives me a cheap thrill I have to give back on Saturdays....) With only 30 s intervals, you can't help but have some variation in averages. Most between 305 and 310. Some a bit higher, a few a bit lower. (FTP = 246).
Today is Saturday, and it's almost 50 degrees outside. However, I am going to be a good boy and do my bike inside so I can get those key intervals no matter what. If it were Thursday, I would have gone outside and just done the 30/30s...but I know the FTP intervals are where I need to work.
4x13'@ 246, 244, 247, 234; 2x6'@196, 197 (FTP=250)
https://www.strava.com/activities/862646357https://www.strava.com/activities/862610198
I toweled off, put on a dry shirt and ran outside for about 6.5 miles. Nothing fast, just building durability. Now to stretch, roll and sleep well tonight and hope tomorrow goes well.
One more week of this, then back in the saddle.
#GoGetIt!
Thanks to everyone on this out-season thread ... confidence is growing everyday. Working on the "mental" side of this, as well as, the physical side of this ... I am looking forward to what the results will be in the end!
@Marc Taylor - Nice breakthrough. Keep posting the good, bad and the ugly. Oh and just in case that was not a typo the next test is week 8.
Week 5 is in the books for me 4X8(5') IF if 1.01, 1.02, 1.03 and 1.06. Finished with 2X10(2') .88 and .89. Total 90' @.88 115 TSS. The TSS numbers are over inflated as this is based on my 208 week 1 test. I'm thinking my FTP is likely in the 220 range right where I hit the last 8' interval.
I'll see how I perform on the 2X16 next week on Saturday. The longer intervals will definitely give me a better sense of where I am as I can always overachieve on the shorter intervals.
https://www.strava.com/activities/862839296
Sunday was not fun.
Nice work all!
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