Week 2 bike-and-brick thread
OK, it's only Monday, but last week was kind of an admin disaster on posting workouts, etc., so I thought I'd go ahead and get a jump on this in advance so we have it in one place. Enjoy the rest day!
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OK, it's only Monday, but last week was kind of an admin disaster on posting workouts, etc., so I thought I'd go ahead and get a jump on this in advance so we have it in one place. Enjoy the rest day!
Comments
My schedule is all messed up and a few bottles of wine last night didn't help. Here is Thursday's scheduled workout with watts in brackets:
10min warmup with 3 pickups (150)
2 x 8' 95-100 FTP (239/242) with 2' easy
20' 80-85 FTP (206)
10min cooldown
Cheers
Ian
FTP 244
Vdot 44.8
Were you hitting the bottles posting this Ian?
Decided to do the Tuesday ride today since my CX race yesterday ended about 6' into the race when I got chopped in a straightway and went down hard and couldn't get my chain back on (threw it the outside of the big ring). I was a little dazed which didnt help
The plain called for 3 x 8' . My large attic is paying dividends already. @Ancona (127% Vo2max to FTP) I've always been 120% ish
Entire workout (208 watts):
Duration: 1:00:43
Work: 758 kJ
TSS: 90.7 (intensity factor 0.946)
Norm Power: 229
VI: 1.1
Distance: 18.997 mi
Threw in 2 miins of Tabata intervels which accounts for that VI. 3 X 8' @ 106, 107, 106. Need to stay sharp with the high end so I can continue to get killed on the weekend racing bikes.
The last two mins of the third intervel, time started to stand hill.
Time to watch some football.....good luck all tomorrow.
I also did Tuesday's workout today, as I work a 24 hour shift tomorrow.
I did 3x8 outside at 320, 326, and 321. This is a little over 10% higher than what I tested at last week indoors, but it felt very doable.
For the run, I ended up going 4 miles in 29:00, which also felt very comfortable. I think I'm seeing gains already from these workouts!
Anybody else think the beginner and intermediate bike workout for tomorrow is off? I see that the Advanced plan calls for 3x8' (2') of Z4. The beginner plan says 6x6' (2') of Z4!!!! I wonder if it should really be 3x6'? I think I would find 3x8 preferable to 6x6!
Rubin
There should be a thread in the Admin folder to report errors, could you put a note in there about this so they can fix it?
Daughter #2 got up at 5:30 and busted the workout but I managed to get in my 3x8'. Tailed off on the third interval though and only averaged 90%. Actually not bad considering my indoor numbers usually SUCK compared to my outdoor numbers.
I did just the work this morning as my body is still a little out of whack from the marathon. 3x8 was at 1.00 and actually not all that bad then 5 minutes @.85 to cool down and I jumped right on the treadmill to do 15 minutes easy with a few strides.
Ironically the run felt awesome and better than walking. Maybe I should just run every where I go until I'm back to normal :-)
@Hayes - .946 for 60' - solid! ...possible sandbagger ??
The brick Gods were good to me this morning with a text book brick hitting all intervals. I had a really hard time running slow for the prescribed Z1 run – felt easy today……… Good luck today all!
connect.garmin.com/activity/56094318
Make sure to post this math error to the "Fix my plan" thread in the admin folder.
1st 8': 225W (IF 1.085)
2nd 8': 226W (IF 1.091)
3rd 8': 218W (IF 1.052)
4th 8' (Z3): 168W (IF 0.811)
Total bike workout: 60 minutes, 187W, TSS 82.5
Run brick: 20 minutes, 7:30 pace (Z2-ish), 88 cadence, TSS 25.9
1st 8' @ .979
2nd 8' @ .991
3rd 8' @ .97
Then another 20' @ .823
All in .871 for the 52'. I'll take it.
No brick for me, they will be on Thursdays every week for me.
I was feeling so good yesterday I almost did today's workout. Woke up this morning and legs felt like crap. When I went to hop on the bike I noticed the rear was flat. Changed tube and finally got to business... The ride was tough and surprisingly the 85% FTP after the 3x8 felt tougher. A little longer transitioning to the run since I brought my dog, Riley, with. Legs felt great @Z1.
Bike Rep1 Rep2 Rep3 85% Total
Cadence 92 90 90 85 88
HR 163 164 167 160 154
NP 198 200 202 174 180
IF .941 .953 .96 .828 .859
(I don't have WKO+ yet)
Run
2.6 mi 22:53 8:49 min/mi
Not so bad! Time crunched this morning, so I did my 3x6', then jumped off for a 15 min run. Keeping such an easy pace on the run was, well, hard! Looking forward to tomorrow!
No power data here, so I'll just chime in with zones/targets hit.
Trans to a really soft z1 run to see how my leg felt. Slightly tender/tight. 3x20 strides at the end hurt a little more. But that lil stretch may have helped. Feels better thanyesterday.
Will try to do tomorrow's run at the gym in a very controlled environment.
@Eric- I'm usually cooked by the time I get home from work and help with m'crew, that's what motivates me to go early, b4 the day gets rolling. I'm sure that this is nothing new to consider, just throwing it out there.
I felf the same way yesterday. I had my post it taped to the computer at 2 ready to take it home and get started...
@shawn....I pretty much get on the trainer and hit it. My warmup is always .8 or higher. Plus the Tabata jacks up the NP pretty quckly. No sandbagging (yet
)
@Tucker -No but I admit that the posting has that flavor
. Tuesday's bike workout will be done tomorrow. Right now my schedule doesn't allow weekend workouts so I am doing workouts Mon-Fri and recovery on the weekend.
Cheers
Ian
I got a post-season-adult-coaches-soccer match tonight, so I'm going to do my run right before that to warm up. Just did my bike this morning. It was shockingly warm again, so I went outside... Windy as all get out!
1st 8' @ 1.02
2nd 8' @ 1.00
3rd 8' @ 1.02
Then another 22' @ .87 (apologies to Tucker for stealing his format)
Overall 1:06, for 89.3 TSS and 0.90 IF
PS, Way to go Kevin M!
Adding 1 more 8 min interval certainly makes this ride a whole hellova a lot harder. Tailed off on the watts a little on #3. Starting to remember what that leg fatigue is going to feel like in another 4-5 weeks. The 3 intervals were 254w, 261w and 250w.
Felt comfortable on the run, I like these Z 1/2 Brick runs because it really allows me to focus on my form.
Just took my 1st ice bath of the OS, followed by a little time in the hot tub. Totally relaxed and ready for tomorrows run.
Good run off the bike but some minor calf tightness. Looking forward to the 3x800m + 1x1mi tomorrow.
Well that was a hard workout. I really have to focus on extra sleep now as it was my wife's birthday and we went out last night later than expected. It definitely cause issues with today's workout but I earned an SAU's maybe even two.
Bike:
3X8 all @.99
6' @.84 and I was done.
I then proceed to head out on the run and it became a walk.
I had a good workout today. The weather was great for a ride - 60s and sunny.
After hearing about the 3x8' Z4 workouts done on Monday, I looked harder at the differences between the various levels of OS plans and don't really know where I belong. For reasons of run durability, I think I am leaning toward the Beginner OS but for now it seems that the Intermediate Bike fits me better.
Here's what I did today... 6' @ .97; 7' @ .99, and 8' @ 1.005 followed by 26' @ .84. I then ran for 20 minutes with some strides.
Tomorrow, I am planning to do the Beginner's run. If I hit all the intervals, I'll go with the Intermediate Bike on Thursday.
Rubin
Bike Details
FTP from week 1 = 220w
Interval 1 = 235w (a bit hot)
Interval 2 = 230w
Interval 3 -= 229w (better)
Didn't do the run. I have to figure out a better way to do this. Don't have a treadmill at home, and I *really* hate doing a hard bike workout, getting all sweaty, and then having to go out in the cold winter air for a run (I live in Canada). Not fun. I guess I have to split up the bike & run and do them at different times.
Oh well. Done.
Mike.