Week 6 Bike Thread
Moved the Tues brick to Mon due to travel plans.....Was a slug fest and sweat -o-rama!
Completed 2X20s. Difficult however, on the heels of the weekend workouts. .95 IF for 61 minutes.........
...run was fine......
Completed 2X20s. Difficult however, on the heels of the weekend workouts. .95 IF for 61 minutes............run was fine...... Increased resistance which dropped the speed but helped with the watts….
Entire workout (230 watts):
Duration: 1:00:53
Work: 839 kJ
TSS: 89.6 (intensity factor 0.947)
Norm Power: 242
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 22.199 mi
Min Max Avg
Power: 0 299 230 watts
Cadence: 30 201 85 rpm
Speed: 0 25.4 21.8 mph
RUN:
0
Comments
@ Shaughn: IF of .95 for the hour? Awesome! Great numbers that will pay off this summer.
Entire workout:
Duration: 56:39
Work: 415kJ
TSS: 66.9 (intensity factor 0.845)
Norm Power: 133
VI: 1.09
Pw:HR: n/a
Pa:HR: n/a
Distance: 14.173 mi
Min Max Avg
Power: 6 163 122 watts
Nice work Shaughn
10' warmup with 3x30"secs (161)
2 x 15' 0.99/1.00(241/244) with 4' easy (157/153)
10' @0.86(209)
2' cooldown (173)
0.89 for entire workout of 1 hour.
Parties over the weekend and working hunched over on the roof for a few hours made it feel harder than it should have.
Cheers
Ian
Guys these are great numbers!.....especially consdering no rest day in between. Hope you guys get a day off tomorrow. Way to bring it!
I am about to board a flight to Ireland! Will run Wed. on a Hotel treadmill! OUCH!
SS
Hey Shaughn - Happy Trails! I found that after a 8 hour flight I'm a bit dehydrated despite best attempts to avoid that. My wkos never seem to be right for the first couple of days. Hope you do better and find a decent treadmill!
I had to take Sunday off, and I'm one day ahead for this week because of stuff happening next weekend as well. I did the Adv. Saturday workout today (2x12', 1x6'z4). I'm waiting until later in the week to do the 2x20' until I have my power meter and can use that workout as an FTP test. Nice 40' run outside, but had to remember how to dress for winter running. ~32 high temp today.
Great job peeps.
I am in the advanced plan and it called for 2 x 20. I was fired up to do it for some reason. Weird I know. I only did one bike interval set last week on Wednesday followed by 3 hrs outside with Tom Glynn. I did my 5K Saturday and long run with friends Sunday and did not want to squeeze in a bike and risk fatigue. So I saved it up for today. Ended up feeling amazing in the first 20 minutes, rested 1 minute and decided that I would turn it into a test. Rested the 2 minutes and then got back to work. I felt so freaking strong and in control. No ugliness, no swearing, no panic...just riding!!!
Entire hour was .998!!! WHAT???
NEW FT= 200W up 10W from last indoor test.
In week 1 my test indoors was 190W. Then outside with Tom Glynn climbing our local mountain it was at 205W for 30 minutes. I knew 205 was more my number but inside is another beast. I decided to use 190 and go from there. Today I just rode steady in first 20, no heroics. Then hit it harder on 2nd one. 1st 198, 2nd 205. Felt like I had more left at the end!!! GET OUT!!!!
So I am thrilled to have 200W as my indoor number to work from.
GREAT season in my training cycle. PR 5K Saturday for my later years
. And now an improved FT!!! HAPPY to say Tom Glynn is sufficiently skeered to ride the mountain with me
ONWARD to 210W and beyond......
Nice job everyone!
Anyway - I was a bit fatigued but still managed to hit the high end of the range for the 2x15' intervals tonight. Both were 226 Watts(NP) - 100%FTP. Finished off with the run. Tomorrow is a well needed rest day (maybe). Might squeak in the Wed run tomorrow instead, but we'll see. Depends on travel tomorrow.
Have fun tomorrow for those biking Tuesday !
Well nothing quite says good morning like 2 x 20 minutes. I struggled with the workout this morning. I think I mentally psyched myself out. 20 minutes sounded a lot longer than 15 for some reason. I knew I was going to hit a wall some time soon, and I think I might have found it. I am going to do the run after work. I can''t manage to pull the whole thing off and be at the office at 7:00.
20 min @ 251 (.983)
20 min @245 (.96)
Looks like a nice job all around thus far. High gravity morning for me. Just cut it too close on the timing to get it all in pre bus stop. Worked out ok. Felt good on the warmup. Did the first 20 at 303, cut the rest down to 3 min to try to get the second 20 in. Just not enough time. Did 15 at 295. Kinda fading at the end as my daughter was circling. Really have a hard time on the trainer when anyone speaks to me or is even near me. Jumped off the bike and went to the bus stop. 12 minute transition over all. Back on the bike to get the other 5 done at 312.
Thanks to some motivation from Trent I was also fired up this morning and did the workout as 2x20(2) for a new FTP of 280 with my HR 3 beats lower. That's up 10 watts in 5 weeks and only 2 watts short of my indoor FTP PR.
The brick run actualy felt really good as well. So far so good with my sticking to the plan plan.
TSS 75.6 (IF 0.87)
2x15' @ NP 190 (IF 0.98)
I'm just up from the pain cave too and really feeling good! Still disciplining myself to stay in the range of my tested watts, but I think my old legs just might be coming back. I keep hitting higher numbers during the intervals which are closer to my prior years' FTP. But I'm just not going to blow these workouts by inching up there. I gotta stay focused on THE numbers. I'm so glad that things continue to generally feel solid and to not be dealing with any drama or injury. All is A-OK.
Let's hear from everybody else!
I just realized: or at least I think, that the Tuesday bike-run could be split between morning and afternoon. I have been getting up earlier and earlier. It this correct? It would make my waking up time a bit more sane.
Shaughn, Ian, Rob, Chris, Matt, ya'll are putting down some monster watts. Ian, Michael, George, way to go hitting the targets on those 2x15's.
Me, I'm just trying to stay within shouting distance of my BFAM over in Iowa. But strangely, as much as I work on holding the watts above 230, the end result always ends up in the mid-220's. Still, even that will be a nice bump if I can hold it for the week 8 FTP test, which after today's 2x15's is looking increasingly likely...
18' warmup
15' @ 223W, IF 1.08, 86RPM
15' @ 224W, IF 1.08, 86RPM
6' @ 187W, IF 0.90, 91RPM
Total bike 61' @ 197W, IF 0.95, 85RPM, TSS 91.7
21' Run including 5 x 20" uphill strides rTSS 25.2
Anyway, 2x15 this a.m. was not so bad, actually. No brick run for me, so I did 15' @ Z3 after the MS because I felt good and then some Theraband work for the legs (piriformis niggles, ouch).
Did my 2x20 this morning. I don't have my numbers in front of me but I hit something like 247 for the first 20 and 237 for the second. I definitely went out too hard. The last 10 minutes of the second one was a struggle. I hit 221 NP for 66 minutes total.
Ran 3 miles outside in 13 degrees. Brrrr. Ran EP with some strides and felt really good. My legs are buzzing now though.
Interval 5:
Duration: 15:00 (15:01)
Work: 166 kJ
TSS: 29 (intensity factor 1.077)
Norm Power: 184
VI: 1
Interval 7:
Duration: 15:01
Work: 165 kJ
TSS: 28.6 (intensity factor 1.07)
Norm Power: 183
Entire workout (149 watts):
Duration: 1:01:12 (1:01:14)
Work: 548 kJ
TSS: 92.2 (intensity factor 0.954)
Norm Power: 163
VI: 1
I then ran on the new Cardio Landice treadmill-actually liked it. Only ran 11 min at easy pace though.....ITB still flirting a little....Time for ice and stretch. Be safe all.....Its coming together.....Work is Working.....I like that
10' @ .82
15' @ 1.017
10' @ 1.115
Need to get motivated as soon as she goes down. Better luck next week I guess.
15' @ 246W, IF: 1.085
15' @ 251W, IF: 1.106
20' @ 208W, IF: 0.919
Total bike: 1:00:06 @ 230W, IF: 1.015
25 min on the treadmill with 5X uphill strides (I use a 6% grade for those and bump up mph by 2)
Almost fee llike I could do it all again (slight exaggeration
Looking forward to FTP test!
@Art, sounds like you're in for a nice little boost of FTP come the next testing round! Great work.
I'm going to take one or two more days recovery from my half marathon last Sunday (was slightly flu-ridden before it), then do the 2x20 on Thursday (instead of my 2x12 scheduled, on the adv).
Tried to ride steady, consistant and relaxed for this 2 X 20 ride. Since I have been having trouble with recoverying completely the past few weeks I did not want to bury myself.
It certainly was hard but felt I paced it well. Intervals were 251 and 248 followed by a 45 ' brick. Over all ver pleased with the workout but more pleased it is done !!
Carrie, Matt very impressive tests, awesome work. Great to see everyone in the group really pushing thru these longer intervals, way to build that mental toughness, keep it up.
I don't know if it is "legal" but it would make many of my Tuesdays more sane.
I believe there is a benefit to brick workouts when you are in race prep mode, but not half a year before your A race.
15' @ 171W, IF: 0.987
15' @ 175W, IF: 1.009
Total bike: 56' @ 153W, IF: 0.882
Total run: 25' @ Z1
First 20:
Duration: 20:04
Work: 313 kJ
TSS: 34.2 (intensity factor 1.011)
Norm Power: 261
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 9.015 mi
Min Max Avg
Power: 0 326 260 watts
Cadence: 69 106 87 rpm
Speed: 19.6 31.4 26.9 mph
Pace 1:55 3:03 2:14 min/mi
Hub Torque: 0 8 6 lb-in
Crank Torque: 0 348 253 lb-in
Second 20:
Duration: 20:23
Work: 324 kJ
TSS: 36.1 (intensity factor 1.031)
Norm Power: 266
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 9.097 mi
Min Max Avg
Power: 0 348 266 watts
Cadence: 62 102 83 rpm
Speed: 19.4 30.1 26.7 mph
Pace 1:59 3:06 2:15 min/mi
Hub Torque: 0 9 7 lb-in
Crank Torque: 0 404 271 lb-in
42 minutes:
Duration: 42:07 (42:16)
Work: 642 kJ
TSS: 72.3 (intensity factor 1.015)
Norm Power: 262
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.353 mi
Min Max Avg
Power: 0 348 254 watts
Cadence: 39 106 85 rpm
Speed: 0 31.4 26.1 mph
Pace 1:55 0:00 2:18 min/mi
Hub Torque: 0 15 6 lb-in
Crank Torque: 0 535 253 lb-in
So up a little in the 5 weeks we'll see where I'm at in a couple more weeks.