Week 5 bike thread
Felt the change of routine today doing the Tuesday bike workout. I missed a bike workout so had 3 days off official trainng and got some spousal credits. Ran for 25 minutes this morning and then hit the trainer at lunch. First bike interval felt harder than usual but then settled in for the rest of the ride.
10' warmup with 3 30s pickups to FTP
2 x 12' (245/250) with 4' easy 157/164)
15' (210)
Cheers
Ian
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I'm travelling to Seattle (Fort Lewis, Wa) tomorrow, so I did the Tuesday wko after work today. Although I still felt Saturday and Sunday's wkos, I managed to hit the targets:
Bike: 15' warmup; then MS with 2X12' @ Z4 @ AVHR 152&156; warmdown 13' of Z3 and drills.
Run: 15' @Z1
Now for a rest/travel day and back on Wednesday for an early morning run wko in the frozen Northwest.
2x15@1.01 and .978. 45 minutes total at .918. Skipping the run due to sore toe.I borrowed a friends Kurt Kinetic Road Machine, out of curiosity, to try it out. I liked the feel of it compared to my Computrainer.
430am wko. RPE was there, sweat puddle was there, HR was hanging about 4 beats low. crap.
If I had a power meter, it would've given me this data...
'Nice Try Chris, come back thursday and try again when you feel like working'
Really felt like a tough effort, just couldn't get the HR up into the zone fast enough.
Will keep coming back.
Not great but not bad. Both were at 294 (.98). 24 TSS for each instead of the 25 I was looking for. Seemed like plenty of work. Came through 55 minutes at .91. Close enough.
Tried another way to do the strides on the treadmill. After a mile kinda easy I used the quick buttons, one set at 7:30 and one at 6:00 and once it spun up to 6:00 pace I started counting the 30 left foot strikes. Once it was back down to 7:30 I waited 30 seconds and repeated. Was a good way to kill 4 miles is just under 28 minutes.
Agree with P that respecting the day off is a good thing. Not going to do any of my usual running every day nonsense this winter...
I know you will never beleive me but I'm not doing extra runs right now either. I'm just very consistantly hitting my the written workouts and holding back. Yesterday was zero working out and instead I rolled/streched before and after work.
8' warmup
12' @ 225W, IF 1.09, 87RPM
12' @ 221W, IF 1.07, 86RPM
12' @ 187W, IF 0.90, 88RPM
Total bike 61' @ 192W, IF 0.93, 86RPM, TSS 86.9
21' Run including 5 x 20" uphill strides rTSS 22.8
The run was a blessing: Easy pace. I was pretty spent from the bike.
Good workout this morning.
When doing the uphill strides on a treadmill, to what grade should I set the incline?
Did not want to get out of bed this morning.
Something to do with the lingering after effects of my Sunday run that went a little too fast I suppose, but got up anyway and had a good brick. The run was cold
(for us Texas boys) with a 25 degree wind chill and 19 mph winds. I got a little lost on the run and decided to shut it down at the 45 minute mark and walk it in so that I saved some for tomorrow’s outing………..
connect.garmin.com/activity/58418258
@Shaughn - you know that the bike work was hard when you get lost on a 30 minute run
@Matt - hard to get used to not running huh? Was super tempted to do a quick one last night after work but held off. Think it will be good in the long run.
Yes, it is. Being really busy at work and having a 10 month old that wants to play all the time is definitely help though.
Not one of my better workouts this morning. Decided to bump up my cadence and try and hit power. Not sure if that's why the workout sucked but I got the mains done. Running later with Riley.
2x12' 0.938/93 rpm 0.946/90 rpm
44:00 0.862
Kinda tapering for my half marathon this coming Sunday, so I took it easy last night and only did 2x10' (.956 and .976) instead of 2x15'.
Running my 4x1mile tonight at the gym instead of track.
Lately I’ve been holding just over 100% on my intervals, but I know it’s no longer difficult to hold. Since the workout says 95-100%, I’ve just done what it says to do, knowing I can push harder. After reading through some of the posts from last week with other’s IF’s, I decided this morning to work harder. At the end of the first 15min, I wasn’t sure if I would be able to hold the same watts for the second 15min, but I did and got one watt higher! My legs were fried, and I felt great! I did one minute of easy spinning before doing 5’ at 80-85%. That was definitely harder than it has been. Legs felt great running! Maybe they went numb…25 degrees and winds 20mph. The z1 seems so easy now, so I’ve been doing Z2 instead.
#1- Interval 7:
Duration: 12:01
Work: 134 kJ
TSS: 23.5 (intensity factor 1.082)
Norm Power: 185
VI: 0.99
#2-Duration: 12:01
Work: 132 kJ
TSS: 22.7 (intensity factor 1.066)
Norm Power: 182
VI: 0.99
# 3 Entire workout (143 watts):
Duration: 59:55 (1:04:11)
Work: 512 kJ
TSS: 84.8 (intensity factor 0.933)
Norm Power: 160
VI: 1.12
My question is that my FTP is 171. Is it okay to push over like I am or am I setting myself up for an injury. I am pumped cause I have been above my FTP now for three weeks. It is a push and a workout but it is coming along. I want to be sure things are going as suppose to be. The run following was 20 min at E pace and 5 min of uphill strides, where my left foot strikes 30 times in 20 seconds. Had the treadmill at a 9 incline and at 10.5 and 11 for speeds and repeated this 5 x. Felt good.
The first interval on the Tuesday bike just feels horrible - 3 weeks in a row now. I think running the Sunday intervals too fast (have trouble running T pace doing intervals -- too accustomed to 5K pace) when outside and then a day off leaves me feeling flat to start.
Power is on order and looking forward to seeing those results -- don't have that initial power reading however.
10' Z1 then 3x1' (1') Z4
2x12' (4') Z4
10' Z3
20' Z1 Run then 3x30" strides
HR has been tracking a few BPM lower at the same gearing/cadence I have used the past 4 weeks -- getting stronger...
Got the 2X15's done. !st one felt like death and I was holding on for dear life to just get .98. Then the 2nd was a little better but still only .99. The 85% stuff was easier than I thought since the FTP stuff felt like crap. Total ride 60 minutes and .90
The easy run was a real welcome to just take it easy at EP and the strides felt good at the end. Total 4.7 miles for the 35 minutes.
Still was concerned going into todays bike/run because the legs continue to be a little tight and sore. Did get a massage in prior to the workout which did help a good deal.
Held the 2 X 15 watts better than I thought I would 255 and 252 The 35 min. run felt comfortable. Hoping todays workout was a sign that legs are returnig to normal. Tomorrows 4 X 1 mile will be a good test.
1st 12' @ .996
2nd 12' @ .985
15' @ .835
Have to say that I am loving that I am where I was at at the end of last OS right now.
2x15 as 266, 270
Entire workout (233 watts):
Duration: 53:22
Work: 745 kJ
TSS: 80 (intensity factor 0.953)
Norm Power: 246
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 23.795 mi
Min Max Avg
Power: 0 355 233 watts
Cadence: 31 121 86 rpm
Speed: 0 32.5 26.7 mph
Pace 1:51 0:00 2:15 min/mi
Hub Torque: 0 15 6 lb-in
Crank Torque: 0 666 229 lb-in
It wasn't great but got it done. RPE and FTP aren't aligned right now, want to push in 270's but can't sustain it, lots of mini roll downs.
20' @ .95 , 5 EZ , 2 X 15 (5') @ .995 and .992.
Entire workout (222 watts):
Duration: 1:02:43
Work: 852 kJ
TSS: 93 (intensity factor 0.943)
Norm Power: 236
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.332 mi