Felt great, but knew this morning was going to be hard, I am busy this week end and have to play around, as such just did the 4X13' this morning too, I prefer to have at least 24hours rest in between workouts but couldnt make it this week.
lots of awesome work in here.. I have a bunch of plane time tomorrow & will be catching up on the thread, screwy week due to the travel day tomorrow, definitely feeling a bunch of accumulated fatigue. those of you following me know I've failed a bunch of Wkos lately and today was a big fail, saturday wko today, should have been ok as i skipped the Vo2 this week. failed about 3' into the 3rd 13' interval.. I did swim 3000 before this.. doing a mini "big day" today
gotta go bandage the wounds the gorilla inflicted on me..
Back from Biz trip and stuck my Thursday 30:30 workout today...Substituted Sufferfest Downward Spiral like a Beaten Downward Dog!... Sixteen VO2 intervals in two sets of 8 - each declining duration by 15 sec. from 2:00-15sec. with equal recovery...felt strong all the way through...but I'm skipping my brick today.
Just a quick note that I got in the Vo2 workout today. I believe I've got Garmin Connect linked to my strava account so I can start posting those links. I just can't wait tonight as we are heading out to a friends place.
65' Total .87 IF with 81 TSS. I did 2X(4X1'(1') for the Vo2 sets ~1.22-1.25. Looking forward to the longer 16' sets this weekend.
did my 30/30's today, and absolutely crushed it. I've finally figured out the key for the 30/30's on a smart trainer - for all of my recovery intervals, i'll slow down from my normal 87-89 cadence all the way down to 60-65. when i get the 3-2-1 countdown for the intervals, i'll start to ramp the cadence up, by the time the intervals start, theres sufficient resistance on the trainer. rest day tomorrow https://www.trainerroad.com/cycling/rides/5274686-2017-os-wk6-thu
did my 30/30's today, and absolutely crushed it. I've finally figured out the key for the 30/30's on a smart trainer - for all of my recovery intervals, i'll slow down from my normal 87-89 cadence all the way down to 60-65. when i get the 3-2-1 countdown for the intervals, i'll start to ramp the cadence up, by the time the intervals start, theres sufficient resistance on the trainer. rest day tomorrow https://www.trainerroad.com/cycling/rides/5274686-2017-os-wk6-thu
Steve...a) great riding! b) great tip on how to get the ramp up right and c) did you create that workout with the warm up? I would like to add the old warm up to my rides and know someone covered how to do it, but can't remember and am lazy! Care to share?
Wko done for the day. Have been subbing VO2 or FTP work at 60 mins just for time sake the last two Saturdays. 30/30 x 14 for 2 sets for a solid ride which set up a solid run.
@Jeff Kane - some solid work there! @Scott Dinhofer - I can't see where this is a fail when you stack 3,000M swim up front before an FTP wko.....actually seems smart in terms of load and duration bro.....keep leading! @Gordon Cherwoniak - 81 TSS says work got done! BOOM!
@Shaugn I think what i realized later in the day is that I"ve got some kind of bug... thanks for the kudos, but yes, the swim & the bug also explain things...
All - taking up where AL T left off... no videos, but will post a daily pic from Steamboat CO on next week's thread
Did today's bike workout and felt strong. But the run later in the afternoon was sluggish.
What should a typical TSS value be from the Saturday ride? TrainingPeaks says I put out 143.5 TSS today; that just seems high; I looked at last year's OS workouts and they all had much lower TSS scores. Maybe my FTP and HR zones are off and that's skewing the score
@Paul Curtin - same ride (http://tpks.ws/sQBzx) for me a week ago generated 130. check your power value in settings and make sure it's set for your FTP... you can also go to your PMC and there is a way to reset past wkos with a different value and see if that changes.
did my 30/30's today, and absolutely crushed it. I've finally figured out the key for the 30/30's on a smart trainer - for all of my recovery intervals, i'll slow down from my normal 87-89 cadence all the way down to 60-65. when i get the 3-2-1 countdown for the intervals, i'll start to ramp the cadence up, by the time the intervals start, theres sufficient resistance on the trainer. rest day tomorrow https://www.trainerroad.com/cycling/rides/5274686-2017-os-wk6-thu
Steve...a) great riding! b) great tip on how to get the ramp up right and c) did you create that workout with the warm up? I would like to add the old warm up to my rides and know someone covered how to do it, but can't remember and am lazy! Care to share?
I use TR WorkoutCreator to include the warmup. I copied "Official TeamEN Warm Up" into a "snippet" in the workout creator. I copy the standard workout and then drag and drop the warm up snippet to the beginning of the workout. Once you've created the snippet, it takes a whole of about 15-20 seconds to create a cloned workout including the warmup.
Today I went to do my saturday workout, and completely blew up. Even with yesterdays rest day, there was absolutely nothing to give this morning. I think I'm going to take another swing later in the day.
@Shaughn Simmons That Saturday hell ride was very strong.
@Paul Curtin - 143.5 is quite a bit of work. You are riding 110' so as you go longer you accumulate the TSS, no way around that. My Saturday ride was 133 TSS which is high as I pushed beyond my current FTP zones for every interval I did. I did a 100' ride 2X16 both @1.04 then 3x10 @.88 followed up with 10' at .8. For reference the last two 10' intervals at .88 and .80 added in 13.1 and 10.6 TSS.
TSS is a way of expressing the workload from a training session. It is the product of the workout’s intensity and duration. As either of these increases, TSS also increases. The formula for TSS is:
TSS = (sec x NP x IF)/(FTP x 3600) x 100. By definition, one hour spent at Functional Threshold Power (FTP) is equal to 100 points. I figure I'm somewhere in the 220-225 FTP range at the moment but my week one test was 208. If I bumped up my FTP that would reduced the TSS fairly significantly.
We are in week 6 and you have gotten much stronger than you were in week 1 so your FTP is most likely is under your current fitness level. You will have a new number one week from Monday which will most likely bring your TSS in line. The only way to keep this in line is to test more or bump up your FTP in TP. For me I just record the data until I test.
Here's my 3rd ride of the week. I guess I'll have to request access to the EN team on Strava.
Thanks @Scott Dinhofer and @Gordon Cherwoniak -- that makes sense; I spent 52 minutes above the current FTP setting; those main sets were worth about 90 or so TSS points
My power setting in TrainingPeaks may now be a bit low, although I've already bumped it up once. It's also likely that my bike heart rate zones in TP are a tad high. Week 8's bike test should help calibrate those settings
While this morning's bike may have had me ready to tap out, the bell saved me, and I lived to fight another round. Got back into the ring for the 2nd time this afternoon and got the knockout. My original plan this AM (timing issues) was to basically split the long ride in two, and have it bookending the run.
I haven't posted in a few days. I've been getting my scheduled workouts in. Saturday ride was another tough one with 4X13' @ftp. Somehow got through it though. https://www.strava.com/activities/870879693 Enjoying my recovery day today!
Well, I finally seem to be back in the saddle again (literally and figuratively). Today was my first full workout done as written in a week! But I seem to be over the funk that was going around and I forced myself to rest until I was bored out of my skull yesterday and it seems to have paid off. Power was back and I actually feel good later in the day. Fingers crossed for tomorrow's run...
Good work everyone ... So far both bike sessions have gone well this week ... tomorrow will be a tough one, been doing advanced workouts this week ... still not 100% confident in my set up (thanks Scott Dinhofer for the insight, made sure settings were where you said) on the 30/30 intervals to hit my peaks my cadence is way high to maintain power target, so when it changes to the valleys I spin out and it takes ~15 seconds for my flywheel to slow down enough to regain pedal pressure ... seems out of whack but getting in good workouts ... I think I will do an advanced calibration next week before the test, that seems to be the only variable left ... or go back to my Shimano pedals on the trainer and remove the Powertap.
Comments
https://www.strava.com/activities/868936958/overview
@Phil Mills - welcome back!
No explosions for me this morning. Just some lower intensity IM watts interval work: https://www.strava.com/activities/869421688
Good luck with that monster bike tomorrow all!
SS
Felt great, but knew this morning was going to be hard, I am busy this week end and have to play around, as such just did the 4X13' this morning too, I prefer to have at least 24hours rest in between workouts but couldnt make it this week.
This morning - https://www.strava.com/activities/869559582 struggle a bit on the last interval, but made it alive to the end !
Good job all!, my bike is over for this week ! lol
gotta go bandage the wounds the gorilla inflicted on me..
https://www.strava.com/activities/869476309
https://www.strava.com/activities/869727241
Just a quick note that I got in the Vo2 workout today. I believe I've got Garmin Connect linked to my strava account so I can start posting those links. I just can't wait tonight as we are heading out to a friends place.
65' Total .87 IF with 81 TSS. I did 2X(4X1'(1') for the Vo2 sets ~1.22-1.25. Looking forward to the longer 16' sets this weekend.
https://www.trainerroad.com/cycling/rides/5274686-2017-os-wk6-thu
Back to standard OS wkos on Monday
@Scott Dinhofer - I can't see where this is a fail when you stack 3,000M swim up front before an FTP wko.....actually seems smart in terms of load and duration bro.....keep leading!
@Gordon Cherwoniak - 81 TSS says work got done! BOOM!
Survived myself this morning putting a lot of work in this Sat session: https://www.strava.com/activities/871049177
Just remember all, I have been building through my own OS since about last November......but I love the mojo in this group.
SS
All - taking up where AL T left off... no videos, but will post a daily pic from Steamboat CO on next week's thread
What should a typical TSS value be from the Saturday ride? TrainingPeaks says I put out 143.5 TSS today; that just seems high; I looked at last year's OS workouts and they all had much lower TSS scores. Maybe my FTP and HR zones are off and that's skewing the score
TP WKO: http://tpks.ws/oagkK
Strava: https://www.strava.com/activities/871113395
you can also go to your PMC and there is a way to reset past wkos with a different value and see if that changes.
Today I went to do my saturday workout, and completely blew up. Even with yesterdays rest day, there was absolutely nothing to give this morning. I think I'm going to take another swing later in the day.
@Shaughn Simmons That Saturday hell ride was very strong.
@Paul Curtin - 143.5 is quite a bit of work. You are riding 110' so as you go longer you accumulate the TSS, no way around that. My Saturday ride was 133 TSS which is high as I pushed beyond my current FTP zones for every interval I did. I did a 100' ride 2X16 both @1.04 then 3x10 @.88 followed up with 10' at .8. For reference the last two 10' intervals at .88 and .80 added in 13.1 and 10.6 TSS.
TSS is a way of expressing the workload from a training session. It is the product of the workout’s intensity and duration. As either of these increases, TSS also increases. The formula for TSS is:
TSS = (sec x NP x IF)/(FTP x 3600) x 100. By definition, one hour spent at Functional Threshold Power (FTP) is equal to 100 points. I figure I'm somewhere in the 220-225 FTP range at the moment but my week one test was 208. If I bumped up my FTP that would reduced the TSS fairly significantly.
We are in week 6 and you have gotten much stronger than you were in week 1 so your FTP is most likely is under your current fitness level. You will have a new number one week from Monday which will most likely bring your TSS in line. The only way to keep this in line is to test more or bump up your FTP in TP. For me I just record the data until I test.
Here's my 3rd ride of the week. I guess I'll have to request access to the EN team on Strava.
https://www.strava.com/activities/872636078
My power setting in TrainingPeaks may now be a bit low, although I've already bumped it up once. It's also likely that my bike heart rate zones in TP are a tad high. Week 8's bike test should help calibrate those settings
I got in 45 minutes this AM https://www.trainerroad.com/cycling/rides/5285150-2017-os-wk6-sat-hack
and then got in the full saturday ride this afternoon that was good for 1:45 https://www.trainerroad.com/cycling/rides/5288729-2017-os-wk6-sat-
https://www.strava.com/activities/872923184
I'm glad for a day off on Monday, but since headed out to go skiing again this weekend, I'll need to stack a couple of workouts.
https://www.strava.com/activities/870879693
Enjoying my recovery day today!
Have a good weekend everyone ...
Marc
https://www.strava.com/activities/877947455