Alls I know is that yesterdays 2x10 was like hell on earth. Partly not sleeping real well. Partly running a bit too hard they day before. Partly not listening to anyone and adding 3cm of drop in one day. Who knows...all I know is it hurt and burned from minute 1. I didn't even bother with z3 stuff. I got off the bike and ran away from it.
The good news is that I held 95-100% despite all my efforts to sabatoge myself. 270w and 265w respectively.
Did my 2x10 last night as 1x10+1x6=1x4 (standing, which actually resulted in lower overall watts for the 1x4, but it sure did wreck the legs); then about .9 for the rest of the time.
.87 overall for 55mins. Legs feel good today. Actually, I still feel some fatigue in the hammys from the 3x1mile run more than the bike.
Going with a friend tonight to try my first crossfit workout, after doing 102 pushups on my own already this morning. Wonder how many times I'm going to fall on my face during that xfit workout?
Got caught up on the bike workout today. Did Thursday's workout this morning. Legs were a little stiff from yesterday's run. I still hit the target power numbers (on the high end). Nice to have the workout out of the way for the long drive today.
Jumping into the group. I skipped ahead a week to catch up today. Lots of learning to do. New to EN and the power world. Loving all of the info and peoples willingness to put it out there. A little embarrassed about where I'm at at the moment, but getting back on a plan feels awesome.
2x10 minutes at 219 and 217
25 minutes at 178
Welcome aboard and there's nothing to be embarrassed about. Get ready for some hard work and great results.
Rob- Ditto what others have said, no worries there are always stronger and weaker people and it is all relative. The IF is what defines your work session. Guys like William who do intervals at an IF of 1.1 are either getting massively stronger or sand bagged their FTP test.
@Rob - I started at my first OS at 209 and peaked at 290 in my second year with EN. No shame at all in were you started. Just focus on getting stronger and improving YOUR numbers. Sure my FTP might look more impressive than yours, but your % gain will definitely be more impressive :-) . Plus like others said it's all relative anyway, there are guys in da haus and at races that put my FTP to shame as well.
@Eric - dude adding 3 cm more drop and still holding the same numbers is pretty impressive. Did you also more the seat forward enough to keep your hip angle the same?
@Rob - I started at my first OS at 209 and peaked at 290 in my second year with EN. No shame at all in were you started. Just focus on getting stronger and improving YOUR numbers. Sure my FTP might look more impressive than yours, but your % gain will definitely be more impressive :-) . Plus like others said it's all relative anyway, there are guys in da haus and at races that put my FTP to shame as well.
@Eric - dude adding 3 cm more drop and still holding the same numbers is pretty impressive. Did you also more the seat forward enough to keep your hip angle the same?
Matt...
I am a project manager by career. I say that because it will make what I am about to say a little funnier.
I'm not much of a planner, more of a do-er. To be more specific, Yes I moved my seat forward...as far as it would go. Which wasn't much. Did I measure anything...no. I had a new =20 degree stem to replace the -7 degree stem...wanted to see how it would look. So I swapped stems and hopped on. Wasn't real comfortable on the seat so I pushed it forward and felt fine. A before/after hip angle measurement (or even bike measurement) is unavailable. :-) I do suspect I need a new seat as I am on the stock trek EQ 7 seat from 3 years back. It was fine when I'm on my sit bones...but being more up on the front of this seat isn't the greatest. I am going angle it down on the trainer and see if that helps.
I believe my thought process was as simple as "if my power drops I'll add a spacer or two." that was my idea of "planning" For the math majors in the room...yes I went from 0 drop to about 11cm in 3 weeks.
Plus I figured my power couldn't possibly drop any more. During week 1 of the OS (2 weeks ago) I dropped from about 0cm drop which I had ridden since buying the bike a few years ago to about 8cm of drop. I went from about 305ftp to 270. But I was faster outside. I wasn't truly accustomed to the 8cm and figured I'd get it all out of the way at once. The zero drop might be partly to blame for why I could ride a 40k at 295-300 watts and only go like a 1:08. DUH!
did thursday's ride this morning, just because my couch and blanket were too cozy last night. this morning sucked--legs were heavy and non-responsive. hit the 2 FTP intervals, then barely made it 6' at 80% before calling it a day. complete rest days just shatter my legs for some reason. i need to do some easy, recovery spinning.
Was so tired and sore Thursday after Wednesdays run that I put off the bike until 7:00 o'clock at night. Was not expecting much of a workout with how I felt, but turned out to be the most power I've pushed all year. 2 X 10's at 276w and 271w.
Not sure what is going on, but my power numbers just keep climbing as each week goes by. Just hoping I can maintain and don't crash at some point.
Had to take my rest day earlier in the week, so the sessions are backing up a bit now. Quarter-past midnight and just logging my SRM data whilst fending off emails from my new Boss. Strewth!
2 x 10' with NP of 261W and 256W, overall bTSS of 82.7.
I switched Thursday and Friday's workouts because of some life stuff. Had a massage today before the bike workout, so I think that made me a bit sluggish. Got 'er done though, with first 10' in lower z4 zone. Good 20' in z3. Looking forward to getting a power meter! I think I'm already pushing a bigger gear on the intervals, though it's hard to be sure with the trainer variables. It'll be nice to know exactly where my FTP is, and knowing I'm executing the bike ride portion of IM spot on. Entry fees are too high to waste IM races.
Was so tired and sore Thursday after Wednesdays run that I put off the bike until 7:00 o'clock at night. Was not expecting much of a workout with how I felt, but turned out to be the most power I've pushed all year. 2 X 10's at 276w and 271w.
Not sure what is going on, but my power numbers just keep climbing as each week goes by. Just hoping I can maintain and don't crash at some point.
That's awesome Bob! Keep up the great work! You're killing it!
Sailed through the 2X12's @ 1.02 and 2X15' @ .88 and it didn't feel like I was pushing.(That's a good sign of things to come) Then the 20min. brick run at MP out/ HMP back went even better. Did 3 miles in 19:30 and wasn't all that winded.
Sailed through the 2X12's @ 1.02 and 2X15' @ .88 and it didn't feel like I was pushing.(That's a good sign of things to come) Then the 20min. brick run at MP out/ HMP back went even better. Did 3 miles in 19:30 and wasn't all that winded.
Nailed my 2x12 at 245 and 251. Definitely felt hard. I had to skip my 85% but did run 3 miles @ 6:41, 6:39, 6:32. The run didn't really feel too easy either. Got it done though.
Nailed my 2x12 at 245 and 251. Definitely felt hard. I had to skip my 85% but did run 3 miles @ 6:41, 6:39, 6:32. The run didn't really feel too easy either. Got it done though.
Saturday's workout is in the bag. Took some motivation to get rolling, but settled in.
2x10's at 219 and 222 2x15's at 182 and 179 Run felt good 25 minutes at 7:40 pace.
Thanks for all of the encouragement. November OS is defintely the place to be. It really is good to back on a structured plan. I do much better this way. The learning curve with power seems to be fairly steep. What are some good resources to start getting up to speed with things.
Week three marks the point in the O/S for me where it turned from comfortably hard to legs are cooked and sore. Nailed Tuesday's bike/run, had a very hard run on Wednesday out in nasty, very windy conditions, hit my targets on Thursday's ride. Those 3 days left me with legs today that were still very very sore despite yesterday's off day. As friends on FB know I had no mojo to get going this morning but finally hit the cave and got it done. 2x12' @ 273 (101%) and then finished it out with a solid 34' @ 230 (85%). Seems like more and more often the worse I feel when I start the ride the better a ride I have. Despite having a hard time getting started I'm mentally in a good place during these rides and pushing through. Had family stuff to get done so couldn't run of the bike but will go out later.
I was chasing Trent's 19:30. Just didn't have it this morning.
Everyone's killing it! Nice work by all.
@BobA - Monster numbers. Can't wait to see what you do outdoors. @Aaron - Way to suck it up and get it done. I'm feeling the fatigue too. @Dave - I need to get outside one of these days for my mental health.
Had to get up at 5am this morning to fit this workout into a packed day, wasn't well-rested and so the results aren't as good as Thursday's 18' warmup 10' @ 220W, IF 1.06, 86RPM 10' @ 216W, IF 1.05, 86RPM 15' @ 179W, IF 0.87, 89RPM 15' @ 174W, IF 0.84, 87RPM Total bike 78' @ 181W, IF 0.87, 86RPM, TSS 98.2 Run out 8:20 NGP 7:01, Back 8:11 NGP 6:52 closer to Z3/Z4
Great day here as well. I love when the body starts to respond to the training.
3600 yards with masters this morning.
Bike workout as written with just over 18' of the FTP work in the aerobars, then all 30' of the 85% in the aerobars.
Got on the treadmill and my legs felt great. Started at 6:18 pace but it felt very comfortable so kicked it up to 6:00 after about 5 minutes in instead of 10. Held 6:00 for the next 10' and then started to slowly speed up from there. Ended up doing the last 2' at 5:32 and still felt great!
When I started the OS my HR was following nicely along the with the power zones. This week I'm starting to hit Z4 power with Z3 HR levels. I feel my body adapting to the training load already and this weeks RPE seemed easier. I'll give it another 2 weeks cause I have a feeling next week is going to be tough to get in all the workouts because of the holidays.
Nailed my 2x12 at 245 and 251. Definitely felt hard. I had to skip my 85% but did run 3 miles @ 6:41, 6:39, 6:32. The run didn't really feel too easy either. Got it done though.
Comments
Partly not sleeping real well.
Partly running a bit too hard they day before.
Partly not listening to anyone and adding 3cm of drop in one day.
Who knows...all I know is it hurt and burned from minute 1. I didn't even bother with z3 stuff. I got off the bike and ran away from it.
The good news is that I held 95-100% despite all my efforts to sabatoge myself. 270w and 265w respectively.
.87 overall for 55mins. Legs feel good today. Actually, I still feel some fatigue in the hammys from the 3x1mile run more than the bike.
Going with a friend tonight to try my first crossfit workout, after doing 102 pushups on my own already this morning. Wonder how many times I'm going to fall on my face during that xfit workout?
2x10' intervals
Interval 1 - 227w
Interval 2 - 225w
Mike
I'm doing a cross country race on Saturday, so switching up the Sat/Sun workouts. Resting today seems like a good idea. :-)
Welcome aboard and there's nothing to be embarrassed about. Get ready for some hard work and great results.
Ditto what others have said, no worries there are always stronger and weaker people and it is all relative.
The IF is what defines your work session. Guys like William who do intervals at an IF of 1.1 are either getting massively stronger or sand bagged their FTP test.
@Eric - dude adding 3 cm more drop and still holding the same numbers is pretty impressive. Did you also more the seat forward enough to keep your hip angle the same?
Matt...
I am a project manager by career. I say that because it will make what I am about to say a little funnier.
I'm not much of a planner, more of a do-er. To be more specific, Yes I moved my seat forward...as far as it would go. Which wasn't much. Did I measure anything...no. I had a new =20 degree stem to replace the -7 degree stem...wanted to see how it would look. So I swapped stems and hopped on. Wasn't real comfortable on the seat so I pushed it forward and felt fine. A before/after hip angle measurement (or even bike measurement) is unavailable. :-) I do suspect I need a new seat as I am on the stock trek EQ 7 seat from 3 years back. It was fine when I'm on my sit bones...but being more up on the front of this seat isn't the greatest. I am going angle it down on the trainer and see if that helps.
I believe my thought process was as simple as "if my power drops I'll add a spacer or two." that was my idea of "planning" For the math majors in the room...yes I went from 0 drop to about 11cm in 3 weeks.
Plus I figured my power couldn't possibly drop any more. During week 1 of the OS (2 weeks ago) I dropped from about 0cm drop which I had ridden since buying the bike a few years ago to about 8cm of drop. I went from about 305ftp to 270. But I was faster outside. I wasn't truly accustomed to the 8cm and figured I'd get it all out of the way at once. The zero drop might be partly to blame for why I could ride a 40k at 295-300 watts and only go like a 1:08. DUH!
I'm a genius...I know.
@William - Good luck racing this weekend - show 'em what it means to be a Team EN member!
Pulled my Sat brick into today and will take tomorrow off:.......................now, where's the Budlight?
Z4 Interval 1:
I'm all screwed up because of my work schedule so I did my brick today and will do yesterday's ride tomorrow.
20 minute warmup
2x10 @ 323 and 320
2x15 @ 281 and 289
20:00 remainder @ 248
34 miles total. I feel like I should be going faster for as hard as I'm working but I guess that will come in time.
http://connect.garmin.com/activity/57218983
Then, 2.73 @ 7:21 overall pace.
Saturday's bike workout done and now a couple of days off. The 2x15's were a bit of a grind.
10' warmup (172W)
2x10` 244/250
2x15` 212/213
5' cooldown
Entire workout RI=0.88
Cheers
Ian
Was so tired and sore Thursday after Wednesdays run that I put off the bike until 7:00 o'clock at night. Was not expecting much of a workout with how I felt, but turned out to be the most power I've pushed all year. 2 X 10's at 276w and 271w.
Not sure what is going on, but my power numbers just keep climbing as each week goes by. Just hoping I can maintain and don't crash at some point.
Had to take my rest day earlier in the week, so the sessions are backing up a bit now. Quarter-past midnight and just logging my SRM data whilst fending off emails from my new Boss. Strewth!
2 x 10' with NP of 261W and 256W, overall bTSS of 82.7.
Goodnight - time for Zzzz
That's awesome Bob! Keep up the great work! You're killing it!
I'd say it was a good day for me.
Trent - Excellent day!!!
10' @ 165W, IF: 1.004
10' @ 168W, IF: 1.025
15' @ 141W, IF: 0.861
15" @ 140W, IF: 0.854
Total Bike: 1:15:00 @ 142, IF: 0.868
Run: 20' @ Z2/Z3
Now off to work out my eardrums and glycogen reload with popcorn at the Harry Potter movie with daughter Eleanor!
Trent, You are killing it!
Was someone chasing you on that run? Nice pace!
2x10's at 219 and 222
2x15's at 182 and 179
Run felt good 25 minutes at 7:40 pace.
Thanks for all of the encouragement. November OS is defintely the place to be. It really is good to back on a structured plan. I do much better this way. The learning curve with power seems to be fairly steep. What are some good resources to start getting up to speed with things.
It's turned out to be a nice fall day here in MA. chores are done so now it's off to RIDE! report back later
I was chasing Trent's 19:30. Just didn't have it this morning.
Everyone's killing it! Nice work by all.
@BobA - Monster numbers. Can't wait to see what you do outdoors. @Aaron - Way to suck it up and get it done. I'm feeling the fatigue too. @Dave - I need to get outside one of these days for my mental health.
18' warmup
10' @ 220W, IF 1.06, 86RPM
10' @ 216W, IF 1.05, 86RPM
15' @ 179W, IF 0.87, 89RPM
15' @ 174W, IF 0.84, 87RPM
Total bike 78' @ 181W, IF 0.87, 86RPM, TSS 98.2
Run out 8:20 NGP 7:01, Back 8:11 NGP 6:52 closer to Z3/Z4
3600 yards with masters this morning.
Bike workout as written with just over 18' of the FTP work in the aerobars, then all 30' of the 85% in the aerobars.
Got on the treadmill and my legs felt great. Started at 6:18 pace but it felt very comfortable so kicked it up to 6:00 after about 5 minutes in instead of 10. Held 6:00 for the next 10' and then started to slowly speed up from there. Ended up doing the last 2' at 5:32 and still felt great!
holy cow, someone needs a new FTP