Yesterday a strange yellow orb appeared in the sky and the temperature was very nice so I did the long run outside.
I do have to admit that my initial response was "oohh..wonder what it was....oh crap. You idiot." hahaha
Had my run test this morning (week behind). Not the happiest with it as it was only one second faster than last years but it's over. Onward and upward.
After four days of rest I figured I'm good to go and jump right back into the OS. Today's stab at the FTP sets quickly assured me that wasn't to be the case.
For my VO2 Workout today, a did a 60 min Zwift Group Workout, then rode at Z2 - Z3 for ~15 mins. Since I'll be in Breckenridge skiing Sat - Wed, I'm thinking about getting in an ABP ride Fri if I'm not too tired from swimming and running.
Had a good VO2 session last night. All my tech played nice. I didn't do anything as epic as the @Scott Dinhofer above but felt like I was working plenty hard. I feel like I can ratchet up the pain from where I was watts wise. Maybe I played it a little safe on the first try at 1minute intervals. This is all new to me so can adjust for next week.
Did a BikeRadar zwift race this morning to complete this month's mission, and it was awesome! I met my goal of keeping with a pack for 4 of the 5 laps, didn't have quite enough in the tank to go along with the surge in the last 4k so got dropped and rode it in alone at steady pace. Held 3.2 w/kg with a VI of 1.oo for the whole 40 minutes of the race, essentially my FTP, so that gives a lot of confidence in the results of last weeks race-as-FTP-test results. Definitely need to find some more races with ladies in them, there were only two. Overall 14/34, I'll take it as my second race ever!
@Derrek Sanks - I see how Zwift racing can replace a FTP workout, questioning how effective it is for VO2 though... ? Seems like you are not hitting those absurdly high #s..
@Jeff Horn - following me, who is following @Paul Curtin, could get you marked as crazy enough to be on an FBI watch list for something...
also, these crush intervals are by far THE hardest workout I have ever done.
...Definitely need to find some more races with ladies in them, there were only two...
@Carole Harbison Zwiftpower.com is a great place to easily see concise, curated (eg, hilly vs flat) lists of Zwift races, rides, and workouts. They have a button allowing you to see women's only races:
Went off the reservation for a bit. Weather was too nice for middle of winter not to MTB. However, that has changed. Rain today, snow tomorrow and again next week and temps into the teens to 30's. Back on the Kickr tomorrow for this weeks session.
@Carole Harbison - From Wahoo = "A spindown is recommended every 2 weeks or after transporting to a new location."
I was all excited about my shiny new FTP number coming into this week, and then it dawned on me that this meant that all the workouts would now be a lot harder. I did the Tuesday 2x15' outdoors on a nice long climb and faded hard at the end of the 2nd interval (IF 0.98 vs. 0.93). The Thursday 2x6x60/45 seemed to go better. I seem to be able to tolerate short, high-effort intervals better than the longer ones at the moment. Case in point: today's 3x8 @ sweet spot went fine, but the last 30' of the 70' @z3 was a sufferfest for some reason. Anyway, I got 'er dun. I'm going to sneak in the Sunday run in the morning before heading up to Lake Tahoe for 4 days of skiing, so next week's training will be a bit wonky. Hopefully I can sneak in a run or two while I'm up there.
Ramped up the bike and run too quickly and another post-injury failure to launch. Patience comes harder than suffering for me. Crickets in FOS. Bouncing back up with JOS sporting a L1 (for now) bike focus/return to run program. Still swimming strong.
20:00 of dialed-down cycling loosened up my sciatic leg... and set me free. Nice day for a 30min walk inc 6’ jogging. My Strava feed reminds me to KMF (Keep Movin’ Forward) ;-)
For Saturday, didn't have it in me to do a complete VO2 workout like "Phil Mills" and @Scott Dinhofer. So, instead after a 15' warm-up on the trainer, I did 3 X 1'(1') @ 1.4 - 1.5 IF, then did 5 X 12'(3') @ IF 1.05, 1.06, .98, .96, .97
Overall, a great workout with a little VO2 and a whole lotta Z4!
Post #2 for the day! Since I am still in run jail, I get a "Free Day" to bike 90-120' at Z2-Z3. So, I threw my Tri-bike together for a first ride of the year for 90' in this 48 degree morning!
So, 95' later at an .88IF, I'm glad I got the kinks worked out so next weekend when it is really nice, I won't have to go through all the set-up like, "so, where would I have put my booties and long sleeve thermal top?"
Although not as winter epic a ride as the one had by @JohnStark, it was still nice to get out!
Easing back into things after the flu - managed to get out for a ride on Saturday. 2 hours with 40% of ride in Z3+. Pretty unimpressed with my bike handling skills as bike slipped from under me after I ran out of traction turning in a roundabout and made contact with the tarmac horizontally at 20 mph. Fortunately, there was no traffic around - haven't figured out what caused it yet (too warm for black ice and conditions were dry), but suspect that underinflated front tire may be the cause. In any event, apart from bruises and minor abrasions, I'm fine and bike escaped with only bent derailleur hanger...so I am counting myself lucky.
Post #2 for the day! Since I am still in run jail, I get a "Free Day" to bike 90-120' at Z2-Z3. So, I threw my Tri-bike
Although not as winter epic a ride as the one had by @JohnStark, it was still nice to get out!
Joe Hallatschek - I have never lived in a part of the country that has "real" weather/seasons. Nothing like the east coast or midwest, but actual snow is new to me. Had to mentally prep myself for 100% indoor training. So getting outside was a nice surprise.
Pics of YOUR outdoor ride......or it didn't happen. :-)
Whew, glad this week is done. Sick all week but still managed to get most of the work in. Pushed the Tuesday ride to Wednesday & skipped the Thursday ride. Feeling somewhat better today so I road for an easy 2 hours.
Post #2 for the day! Since I am still in run jail, I get a "Free Day" to bike 90-120' at Z2-Z3. So, I threw my Tri-bike
Although not as winter epic a ride as the one had by @JohnStark, it was still nice to get out!
Joe Hallatschek - I have never lived in a part of the country that has "real" weather/seasons. Nothing like the east coast or midwest, but actual snow is new to me. Had to mentally prep myself for 100% indoor training. So getting outside was a nice surprise.
Pics of YOUR outdoor ride......or it didn't happen. :-)
@JohnStark- yes, need to start posting to post pics! it used to be way hard and now it is just too easy to post!
@John Culberson - feel your pain! I start walking tomorrow and get out of"Run Jail" on 28 Feb. Meanwhile, I'm in the KMF comeback trail. Thank goodness for Aqua-bike!
I've been MIA since the beginning of the week. Several nagging issues, knee then foot, not the PF so that's somewhat comforting but this week's been a bust other than the one bike ride. Hell my left shoulder even hurt one day and I'm not swimming.
I've taken the bulk of the week to rest done some stretching, ice and anti-inflammatory's for the knee and now believe I'm ready to kick it back in to gear.
Ok, I'm finally running zwift....I think.....do I have to have a set ftp to ride? not sure my last bike test (first in years) was good data. Just join a race and ride tomorrow?
@Leslie Sedlak you do not need a set FTP to just ride along in Zwift, but to complete a workout you do.
I got a new saddle Saturday - the Cobb Randee - and already I see a difference. Yay!
So no lie - Tuesday's ride was a WAKE UP CALL - new numbers mean I have to actually work. I had to reduce the workout intensity by 10% in order to hit the numbers, but by Thursday and Sunday I had no issues maintaining the RX'd numbers, possibly my legs were still feeling the test from last Sunday.
Comments
Group ride was worthwhile! Had five roadies and learned a new route very close to work. Total about 1.5hr at .86 IF over the total ride.
Edwin - agree with your choice of rides, in Patrick's words, "raise the ceiling (LTR) then raise the roof (VO2Max)".
Mark - after my cold/flu, my AVHR was really high the first week also!
So, now I'll do today's VO2 workout on Saturday since that is a key workout and not to do it is like "cheating" on myself!
Had my run test this morning (week behind). Not the happiest with it as it was only one second faster than last years but it's over. Onward and upward.
2x15' @ .96 & .90
https://www.strava.com/activities/1409399930
I was pushing hard to just to maintain that last interval. Felt like the clock was going backwards.
Since I'll be in Breckenridge skiing Sat - Wed, I'm thinking about getting in an ABP ride Fri if I'm not too tired from swimming and running.
@Jeff Horn - following me, who is following @Paul Curtin, could get you marked as crazy enough to be on an FBI watch list for something...
also, these crush intervals are by far THE hardest workout I have ever done.
https://zwiftpower.com/events.php
You all are KILLING IT! Keep it up!
Went off the reservation for a bit. Weather was too nice for middle of winter not to MTB. However, that has changed. Rain today, snow tomorrow and again next week and temps into the teens to 30's. Back on the Kickr tomorrow for this weeks session.
@Carole Harbison - From Wahoo = "A spindown is recommended every 2 weeks or after transporting to a new location."
Later.
~Starkles
2x 6x60/45 @ 1.41 & 1.43
Ride done. Actually kinda nice to just spin and get lost in thought. Kinda.
20:00 of dialed-down cycling loosened up my sciatic leg... and set me free. Nice day for a 30min walk inc 6’ jogging. My Strava feed reminds me to KMF (Keep Movin’ Forward) ;-)
Overall, a great workout with a little VO2 and a whole lotta Z4!
So, 95' later at an .88IF, I'm glad I got the kinks worked out so next weekend when it is really nice, I won't have to go through all the set-up like, "so, where would I have put my booties and long sleeve thermal top?"
Although not as winter epic a ride as the one had by @JohnStark, it was still nice to get out!
https://www.strava.com/activities/1411665045
Pics of YOUR outdoor ride......or it didn't happen. :-)
@JohnStark- yes, need to start posting to post pics! it used to be way hard and now it is just too easy to post!
I've taken the bulk of the week to rest done some stretching, ice and anti-inflammatory's for the knee and now believe I'm ready to kick it back in to gear.
@Leslie Sedlak you do not need a set FTP to just ride along in Zwift, but to complete a workout you do.
I got a new saddle Saturday - the Cobb Randee - and already I see a difference. Yay!
So no lie - Tuesday's ride was a WAKE UP CALL - new numbers mean I have to actually work. I had to reduce the workout intensity by 10% in order to hit the numbers, but by Thursday and Sunday I had no issues maintaining the RX'd numbers, possibly my legs were still feeling the test from last Sunday.
Strava or it didn't happen:
TUES https://www.strava.com/activities/1406593879
THURS https://www.strava.com/activities/1412432344
SUN https://www.strava.com/activities/1414479122
My numbers are looking much better in TP I believe! This is after a solid 6 weeks of entries.