Week 1 Bike Thread - how can 8 minutes be so long?
I think we reached a consensus that the threads should be here to avoid yet another click in getting to them in the "general discussion" area. If not...let me know.
Got caught in the testing week time warp today. You know that, "hey its only 8 minutes, that is a joke, I did 2x20 on Monday" and then sucking wind big time. The intervals were strong but way more painful than I would have thought even knowing that they are harder than I think they will be. Did the work and then got off almost immediately.
Duration: 8:01
Work: 145 kJ
TSS: 13.2 (intensity factor 0.994)
Norm Power: 302
VI: 1
Lap 3:
Duration: 8:03
Work: 143 kJ
TSS: 12.9 (intensity factor 0.981)
Norm Power: 298
VI: 1.01
Entire workout (198 watts):
Duration: 34:11
Work: 414 kJ
TSS: 40.4 (intensity factor 0.842)
Norm Power: 256
VI: 1.27
Pw:HR: n/a
Pa:HR: n/a
Distance: 9.723 mi
Elevation Gain: 61 ft
Elevation Loss: 64 ft
Grade: -0.0 % (-3 ft)
Min Max Avg
Power: 0 398 202 watts
Cadence: 30 131 84 rpm
Speed: 0 26.8 17.4 mph
Pace 2:14 0:00 3:27 min/mi
Hub Torque: 0 11 6 lb-in
Altitude: 347 352 350 ft
Crank Torque: 0 489 195 lb-in
Weird thing about this file is that I am pretty sure that my basement did not rise 61 feet or fall 64 feet this morning. That would have woken the kids up for sure...
How was yours?
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Comments
I hear you, Chris! I'm doing my run test this Saturday so I did my intervals on Tuesday and today. 8 minutes is a long time alright.
Tuesday I hit my intervals at 236 watts and did 2x10@200 watts
Today I hit 246 for the first one and dialed back the second one to 235. Did 2x10@200 watts.
I went into the 2x10's thinking they would be easy. Who was I kidding?
@Chris. I get similiar with Joule, I don't use a bike mount it just lays on my towel and I think the angle effects those readings plus me picking it up and shaking it (my watts can't be this low) . I wear my garmin too to keep a running clock and apparently during my FTP test I managed to travel .3 miles and yet stay in the same spot.
Very strange indeed. I thought one of the cool things about the Joule was that it was to give accurate climbing/elevation change numbers unlike the Garmin. Oh well.
I posted my workout on the "Week 1" thread but I also did the 2 x 8 etc. bike.
For me, the tough part was actually getting warmed up. Once up to speed I was ok, but it was a little hard getting there.
I use a Garmin to pick up my PT, and it has an option to turn off the GPS (which has the byproduct of also using a lot less battery power); can you do that on your LYP/Joule/whatever? Different Garmins use different elevation methods (gps vs barometric) - but I'm pretty sure turning off the gps also turns off the barometric detector.
Totally agree with Chris and I fell for the only 8 minute trick as well. In my defense though my FTT was sitting up and all 16 minutes of FTP work today were in the aero bars.
For the edge 500 if you turn gps off the barometric sensor stays on and it still reports elevation. My basement typically goes up or down about 5-10 feet per workout but I very rarely see large elevation changes.
Actually felt stronger today than I did on the test. 1st 8 min : 259w 2nd 8': 260w final 30 ' : 220w Pretty tired now.
I knew that today's workout was going to suck. On top of the run test yesterday my brother decided it was a good night to call me up for a couple beer. So I got the workout in this moring but a little shortened.
Gordon
I'm not using power so I can't compare numbers, but, I get a sense that I know what y'all are talking about....tired legs, with more to come in the near future.
Sounds lame, but knowing that tomorrow is an OFF day (optional swim drills) helped me stay sharp and keep pushing.
My basement doesn't go up and down. But, since I've started this EN stuff, I've noticed that it does spin sometimes.
Doing my 2 X 8' tonight. On Thursday (for another month) I have a coached CX workout. Laster night was 90' on the computrainers with our main sets of 15" / 15 " @ 150% and 30" / 30" @ ;140% and we finished up with tempo 85% with 100% accelerations.
Looking into my crystal ball says tonights FTP work is gonna suck
One month of CX left....
What's CX?
Cyclocross, fall bike racing. A very painful 30' - 60' of racing every Sunday.
https://player.vimeo.com/video/7482946
Anyway, first 6' @ 1.02 second @ .99. Then I knocked out 16' @ .826. Total time in saddle was only 43' but didn't want to push it since I will be right back on it tomorrow plus the brick then have 10-12 miles to run on Sunday in prep for a half mary November 21. Monday can't come soon enough after Vdot, two days on bike then a run.
Great job all and Matt see you in about 4 hours or so.
posting here as posted originally in wrong area
Did Saturday's bike workout a day early:
FTP is 244 from test earlier this week.
Total time 1:04:26
10mins w/u @164
2 x 6 @240/244 with 2min rest @ 164
2 x 15 @206/207with 2min rest @ 150
5min cooldown @150
All done right at high side of target.
Early morning easy run 4.26miles@8:27/mile 36mins. Doing these before transitioning into OS run schedule because of prior injury that limited running.
A good day. Off tomorrow.
Cheers
Ian
2 x 8' is in the books. Felt great...
Entire workout (204 watts):
Duration: 55:36
Work: 695 kJ
TSS: 77.8 (intensity factor 0.916)
Norm Power: 222
VI: 1.06
Sets were @ 1.044 and 1.027...(253 & 248)
Going to take a couple weeks to get adjusted to this stuff again but I can tell the body is going to likey the improvements it'll bring!!
Keep up the good HARD work!
Feel like I am starting to get back in the groove a little bit. Maybe just starting to wrap my head around the trainer again. I must admit that unlike past years I did zero time on the trainer all summer. Oh well. the 2x8's sent by quick and even the 2x15 were not that bad. Lowering the saddle a touch and setting up the second fan likely did not hurt either. Did a 30 min brick on the TM, that felt pretty good also. Have my FTP set in WKO at 300 even. I think that is about right. While the Joule -- and having NP stare at me on the test on Monday -- seemed just evil, it really is an awesome tool. There is no hiding from where you are at. Still interesting that I did 116 feet of climbing without hitting my head on the ceiling even once...weird huh?
In honor of our teammates doing IM FL today I rode from Lake Placid to Jay with Coach Troy while doing EN workout. According to gmap, I would have actually made it to about Upper Jay. I miss the Adirondacks
Lynne
No real groove for me just getting it done.
Thanks for the motivation from the posts today I needed it. I was up at 7am working on an assignment having gone back to university for a couple classes. I could have easily bailed. I even pushed through the last 2 minutes of the run, getting me an extra .2 miles and a little stronger than if I would have quit.
Now for today's workouts.
2X6 @ 1.0 and 1.0 then hit the 2X15 @ .84, .84.
The run was a little hard.for the first 7.5 @10:03 (supposed to be 10:13); return 9:46 (9:47 is z4 so right on target. Here's the data:
I'm off the the in laws for my wife's birthday supper and a will spend a few minutes in the hot tub. Hopefully this does not cause problems on the run tomorrow.
Gordon
Have a great run all!
First day this year that I had to put on the knickers and sweater, 40 deg, cloudy and just plan raw. Not a bad ride though, 2:23, 37.5 miles, TSS=135, IF=0.76. After such a long break from anything like this, my legs were shot after finishing the intervals. The last hour was entirely social.