Week 6 Bike
Ended up with a rest day on Sunday, so hit the week 6 bike today. 2 x 20. That hurt. That really really hurt.
Entire workout (218 watts):
Duration: 1:09:21
Work: 908 kJ
TSS: 108.6 (intensity factor 0.969)
Norm Power: 232
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 23.04 mi
2 X 20 were both at 1.04. I opened with 20 mins @ .90...not doing that again 
I like to do the filler part of the session first so I actually do it. I'll quit if I do it at the end but these intervels are a little long to be doing 85+ first.
Run tomorrow....
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Hi Team " Holy Crap"
Well the 2 X 20 ARE IN THE BANK here at the Chavez home. I got the 40 minute brick in too which felt awesome!!
Long work day, got home, set up bikes on trainers in the family room with a little table between us for Madison to work on a craft project . She had explicit instructions not to bug us unless the house was on fire
, PLEASE as this was going to be one baRutal ride.
We somehow got the intervals done. I even posted on FB during as I would finish each 20
Anything to take my mind off of the work. I only cursed once and groaned twice. I did all I could to focus and worked big time on the mental 6 pack.
20's were 97% and 96% !!!!!!!! I even did a litle 80-85 at the end to make it a full hour. 90 % for the 1 hour which is high for me
.The brick was 40 minutes at Z1. I heart Z1.
Hope yours go well tomorrow.
Carrie
Horrible effort for me today. First interval went fine @95%. Then ka-boom (where's the explosive smilie when you need him?)! I was killing myself to hold 80% for the next 10', then had to resort to 60" on 60" off for the next 10' to finish. Really disappointed.
Entire workout (203 watts):
Duration: 55:16
Work: 671 kJ
TSS: 61.9 (intensity factor 0.821)
Norm Power: 230
VI: 1.13
Distance: 16.646 mi
Min Max Avg
Power: 0 309 203 watts
Cadence: 30 149 75 rpm
Riding a pretty good high right now. Got inspired seeing Hayes' and Carrie's efforts yesterday (although I still think anyone that can post on Facebook after each segment during a 2x20 workout isn't working hard enough
) and hit the trainer extra early this morning. Decided to play it smart. Instead of trying to hammer out 105% as I've been doing for the rides over the last couple of weeks I respected the fact it was an extra 10' of hard effort. Set out with plan to hold 100% for both intervals and was able to. Last 8' of 2nd 20' built the mental six pack. Lots of talking to myself to block out the burn. I wonder what a complete stranger would think if they saw us on these rides, talking/yelling/swearing at ourselves. We'd all be committed for medical treatment. Anyway. Got the 2x20's done at a hair over 100%. Threw in a few minutes at ~87% to make an even hour. Immediately hit the mill for 25' run. New kicks arrived (Gel Kayano 15) yesterday and they felt awesome. No leg issues whatsoever. First 20' easy. Have to go by RPE as I haven't tested yet d/t the injury. Last 5' I threw in 4x30" at 8% incline just to make it interesting.
@Dave... hang in there. We've all had rides like that (I had far too many of them last year).
Ha! Aaron, that is so true. I skipped mine this morning becasue my mother is visiting and sleeping in the pain cave. She told me I could just come down and get started while she was still asleep. I didn't want to scare her by waking her up with my yelling and swearing to myself.
Good opportunity to rest my hip some more. Getting some more ART tonight. I'll hit the 2x20's tomorrow morning.
Good work everyone!
Whew! glad that's done. First 20' steady, felt strong, looking forward to the 2nd 20. 5' into #2, boy did I go south. The middle 10' were an absolute struggle to keep going, #"s bouncing all over the place. With 5' to go, had a bit of a wind, and tried to bring the average power back up. Somehow, got things back. Ended up going 101% and 100%. Still have no idea how I got it to 100% on the 2nd one...
Tmill for the run, actually felt great. Dont' know how I recovered so well, but felt really good.
Mike
Awesome Job Chavez home!
Vince
In a sick way im jealous since i had to take today off from a calf strain. in the end i think it was the right decesion since my calf only feels sore today and not actual pain like yesterday. So I should be good to join in on the fun again tomorrow!
David,
If it's any consolation...you finished. Just look at the mental fortitude it took to finish when you could have quit instead? That strength will carry you through the difficult times during a race.
I didn't even to that. I woke up with hunger pangs from trying to cut weight (ie: ate like a bird last night and went to bed hungry) @ 4 am and was on the bike at 4:30. I got thru my first 20' then bombed at 8 mins of the second interval then hung it up.
I blame it on:
Poor mental ability to suffer
Pushed too hard on Sat ride 3.5 hours instead of 2.5 hours (I know RnP, I know...stoopid move)
Trying to diet and gain strength at the same time never seems to work for me. Sux
Resolution:
Eat smarter in pm prior to Tuesday am training session or train during my lunch after I've carbed up all morning
work on some mental games to keep me pushing as watching the wall in my garage doesn't seem to do it for inspiration
Don't be stoopid and overwork as this is the result.
Vince
I can hardly wait until February to watch the Olympics from the comfort of my bike seat. It may even be enough to get me on the treadmill instead of outside.
At this point, how many times have I done workouts like 2x15? A lot. But for some reason, today I convinced myself that I needed to hang back a bit in order not to implode on the second one. I ended up with both intervals at 97%--166 and 166 off of an indoor FTP of 170. Respectable, but I had more in there. It wasn't easy, buy I could have pushed harder sooner than when I kicked it up a notch. Held back a bit too much, and too long in the beginning. Not too worry. As y'all know, I'll get to try again.
Feeling quite good overall.
At a client right now, so I'll have to run this afternoon. Much rather get it all done at once.
The longer the interval, the more there needs to be a plan. This 5', then that 5' then get me to 13' etc. Then that stupid Tears for Fears song starts ringing in my head: Break it down again.....
I'm okay waiting for the 2x20's.
Good luck advanced peeps.
Great Job Everyone!
I knew you all would be crushing it so I got mine done this morning. I took yesterday off from running and as a result my legs felt horrible this morning (which is why I usually don't take days off) but about half way through the first interval they finally woke up.
The 2 x 20 was more mentally challenging for me than physically....don't get me wrong, it still hurt!
Anyway, both at exactly 1.00 thanks to ERG mode:
Entire workout (227 watts):
Duration: 1:00:04
Work: 817 kJ
TSS: 86.6 (intensity factor 0.93)
Norm Power: 234
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 26.921 mi
Min Max Avg
Power: 87 331 227 watts
Cadence: 12 122 106 rpm
Speed: 21.3 30.8 26.9 mph
Pace 1:57 2:49 2:14 min/mi
Crank Torque: 77 1182 182 lb-in
Saving the run for lunch time.
On a side note, had a great swim last night ... with 3 x (3 x 100 Meters) 8 of them were under 1:30 and I even hit 1:25 twice.
Glad that's over with... Held back slightly on #1 so I could finish strong. Worked out OK, but wondering if I could have pushed harder. Total workout at .93 IF and TSS 85. Will run over the lunch hour. Way to push, everyone!
1st 15'
245 with an IF of 1.097
2nd 15'
235 with an IF of 1.053
Ran 2.9 miles in 25'
I guess all in all I cannot be too displeased with the workout though I hoped to hold the 245 for both sets. There is always next week.
Anyway, after 10' wu, 20' @ 293 ( 1.02), 4' down, 20' @ 289 ( 1.00 ), rest at 75%. Really struggled 10' into second interval and frankly thought the numbers would be worse.
270w for the hour ( .94)
Glad the run after was LRP...might have bailed on anything harder.
Like Dan, glad its over. Unlike Dan, I couldn't have gone harder. I was choking it back...
Great job all! Everyone finding ways to "Get it Done" today. Personally mine felt like an old fashion "arse whipping" frankly, but I made it through the storm fortunately. That should make tomorrow's adventure interesting.....
Interval 1
Duration: 20:06
Work: 319 kJ
TSS: 37.4 (intensity factor 1.057)
Norm Power: 264
VI: 1
Pw:HR: 2.74%
Pa:HR: 1.94%
Distance: 7.646 mi
Min Max Avg
Power: 213 316 264 watts
Heart Rate: 121 157 152 bpm
Cadence: 84 96 91 rpm
Speed: 21.4 23.9 22.8 mph
Interval 2 (includes last 3 minutes at 85+%)
Duration: 23:15
Work: 357 kJ
TSS: 41 (intensity factor 1.03)
Norm Power: 258
VI: 1
Pw:HR: 3.85%
Pa:HR: 3.28%
Distance: 8.68 mi
Min Max Avg
Power: 0 326 257 watts
Heart Rate: 127 159 155 bpm
Cadence: 45 95 90 rpm
Speed: 0 23.4 22.4 mph
Entire Bike workout (236 watts):
Duration: 59:13
Work: 837 kJ
TSS: 97.2 (intensity factor 0.993)
Norm Power: 248
VI: 1.05
Pw:HR: 4.29%
Pa:HR: 2.77%
Distance: 20.45 mi
Min Max Avg
Power: 0 394 236 watts
Heart Rate: 82 159 146 bpm
Cadence: 29 106 86 rpm
Speed: 0 23.9 20.7 mph
Run workout (146 bpm):
Duration: 40:54 (41:12)
Work: n/a
rTSS: 50.3 (0.823)
NGP: 8:18 (193.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 0.83%
Distance: 4.801 mi
Elevation Gain: 685 ft
Elevation Loss: 661 ft
Grade: 0.1 % (24 ft)
Min Max Avg
Heart Rate: 106 163 146 bpm
Speed: 4:09 0:00 8:33 min/mi
Altitude: 717 827 758 ft
Got it done early also, up at 4:00am. (Had to be on jobsite early today). Like Aaron I didn't go out like a hero at 105% today either just kept them both at 100%. Not feeling too bad either which tells me I'll have a bump next test. Finished it off with 87% for last 7 min. for a total of .94 for the entire ride.
Nice job everybody!!
I'm on the sidelines this week.
Just an easy 30' ride for me today, but I did toss in that missing 5' @ z5 from the weekend ride to finish it up. haven't done one of those in FOREVER and wanted to refresh the memory. That's rough in the basement!! 238 watts and I was lucky I held onto that.
will be a fun challenge as that particular interval goes up over the next few weeks.
planning to dive back into the 2x20 fun next week. thx for the motivation!
They are FOOOOKIN DONE!!!!! In the rear view mirror for at least another week. Up at 5 to bang out the dreaded 2 x 20's and I procrastinated so long that I realized i didnt have time to do them before my early am conf call
. Sooooo pack up at lunch and off to the pain cave. Start slow and first 20' was actually not too bad - came in a 103%, second 20 my goal was to hold steady until 15 min and then just floor it for 5 min. Well it was a noble plan. At the 15 min mark, I was hanging on for dear life - at min 17 "Rocky" came blaring out of the IPOD (you would think that after 25 years that song would lose its effect no????) and I spiked a good 45 watts for a full minute, from there it was try not to hurl for the final 2 as the spike quickly caught up with me. End result, second 20 came in at 106% - cant tell whether I should be really jacked for the next test or if its just a result of that extra 2' of rest we get in between. Either way, they are history for this week. Didnt get to do the run as a brick, so thats tonights activity.
Way to knock em down folks, keep em coming!
Need some feedback from the "collective wisdom" out in the haus...
2x20' today was easy. Not easy in the sense that it did not hurt. It hurt, but only a little!
Not sure why, but I was 102% and 103% plus 95% for entire ride!! I know I am due for a bump in FTP, but this seems to tell me I should be going harder until the bump. 
Question is....do I go harder now and just "assume" I will be getting big bump? Say do intervals at 105% consistently or just stick to current FTP? My fear is leaving some fitness on the table by not going hard enough. I have hit all the workouts and am recovering well. Or, do I re-test early and adjust FTP??
Did the right things as well...made sure PT was "zeroed" so no misreadings. I do know that when I tested the trainer was giving me some fits so not sure I got a real accurate test!
Bryan,
I think the collective wisdom is to keep pushing the watts you're pushing AS LONG AS IT DOES NOT IMPACT YOUR OTHER WORKOUTS.
I don't think you should be concerned about leaving fitness on the table. Plenty of time for gains.
You'll have a chance to test during Christmas week. If you get a big increase, then you'll have to pay with new zones and 95-100% will seem tough.
Dave
I love reading everyone's results throughout the day. Totally motivates me to get it done after work.
I went into these tonight with the plan of doing the first, so I could duplicate the second without a drop off.
Based on the past few weeks, I thought if I could hold 305 for both, I'd be happy. If I could do 310, I'd be very happy.
1st one was ok until the last 5'. That hurt just to maintain.
2nd one was, as usual much tougher, with bigger watt drops than the first. For the last 10' I tried focusing on pushing hard for 30-45" and repeating it each minute. Seemed to work ok. I never felt like the clock was going backwards. The last 5' were just a sufferfest.
I watched a show last night where a navy seal was immersed in a tank of ice water for 60' then had to get out and do an obstacle course and shoot, comparing results of the same course prior to the deep freeze. 2x20' was piece of cake compared to that, but they still hurt and I almost hurled at the end.
1st 20' 309 pnorm
2nd 20' 308 pnorm
.95 for the hour.
Dave
Had to cut the brick run to 30' but did it again with my headlamp. Spoooky.
Wow crazy day. 6:20 train to the city, nasty morning in court, 11:45 train back, back to the office by 3, stuck til 7, tucked the kids in and then got on the bike a little before 8. Felt hard from the start. Legs hurt the whole first interval but managed to hold it together. 4 minutes seemed like 30 seconds. Back at it and during the second one it was the lungs that hurt more. Was dropping down for the first 10 and then powered through the second 10 somehow. My right hand was shaking on the bars, that was new. Treated the last 1:30 like a big 30/30 hard part. Shocked the second one was as hard as the first.
Great night for a run, did the 4 mile loop. 25 degrees and clear. Moonlight, lots of xmas lights. Scared the crap out of a couple of high school kids smoking pot on the bike path. All good.
Duration: 20:06
Work: 358 kJ
TSS: 33.3 (intensity factor 0.996)
Nice work all!!!! I didn't quit on my run today knowing everyone was drilling it on the bike!
PS - The run tomorrow is gonna suck
Interval #1: 15" @ 243 (IF 1.052)
Interval #2: 15" @ 243 (IF 1.052)
Interval #3: 20" @ 207 (IF 0.896)
Entire workout: 1'10" @ 216 watts (IF 0.934)
15' @ 108%
15' @ 113%
22' @ 100%
Including recovery breaks it was an even 60' at 101.4% of FT. I guess that means I need to test. I tested at 204 at the beginning of OS. I've been feeling pretty good on the bike lately, so decided to ride as if FT was 220. Using that as FT, I still managed to hit 100%, 105%, and 93%! Best ride in 18 months, especially considering only 3.5 hours of sleep last night. I guess I won't do the brick since it's 11:00 and I'm hitting the Wednesday run tomorrow at 5:00 a.m. in 4 inches of snow. Tundra points coming!
Folks, if you bombed the workout, don't try to do 2x20 again somewhere else. Continue with the week and try to overachieve effort-wise (not by time) with remaining bike sessions. We all bounce back!
P