2 x 20 was an interesting challenge today. I've been riding a bit over my tested FTP for the last few weeks, so I figured I'd make a low key test out of it just by dropping the rest to 2 min instead of 4. Perhaps unsurprisingly, it came out exactly as hard as I've been riding the last few weeks. Duh. The average HR of 159 does not begin to describe the feeling of being 10 bpm higher near the end... :-)
20 min 250 W
2 min 160 W
20 min 248 W
NP for full 42 minute interval 246 W
So, this is pretty good for me, but probably about what everyone else has been doing, too.
Peak FTP during 2010 racing season: 228 W
Starting FTP Nov OS: 235 W (bit of rest and a bit of pre-OS work a la Wiki)
5 Weeks later: 246 W (up 4.7% from 5 weeks, 8.8% since July)
250 would be a nice psychological goal, but the next test is only two weeks... eek!
Brick run was fine. Ran outside (~ 20 degrees) with a new cowl, which helped a lot. 35 min is a perfect time to get to the nearest good hill for the strides.
Yesterday I felt a little "twitch" that brought back memories of a injury from long ago - tibialis anterior tendonitis. (You don't forget the name of the injury that sidelines you for 3 weeks! ) So, I skipped today's 20' run and just walked at lunch. Let's see how tomorrow works out.
It's been 3 weeks since I've worked with my Powertap. Saris fixed it up nice & it looks like all that training by HR has helped forge some gains!!! Pretty excited about consistent work over 1.0 IF. -Ed
I split up my Tuesday brick as well. It is so much easier for me to run in the morning and so much nicer to ride in the sunshine of the middle of the day. However, even if I didn't run first, I sure would not be rocking the bike splits like so many of the team is. Today's two 15 minute intervals were quite trying. The legs felt okay but no way I could stay over FTP consistently. The second interval had me just a touch over but that is only because I really pushed for the last two minutes. My VI for that lap was 1.03, much higher than the 1.01 that I do when I keep work hard at keeping the power even across the ride. The numbers...
Folks are putting up some big numbers. Nice job Matt! Rubin...we're all SOOOOOOO envious that you get to ride outside so often. Do you even have a trainer? I did mine at 0530...it was much tougher sledding than Saturday, but I pulled out 2x20@101%/101% then hit the path for ~30 minutes with the prescribed 5X uphill strides mixed in. It was down in single digits here, so a chilly run. Hopefully the path gets just a bit more clear by tomorrow morning.
@Bill - There is a trainer that mostly gathers dust in the garage. My wife used it for a couple of months two winters ago because she wanted to ride after dark. We are quite spoiled out here. Unfortunately, it doesn't seem to make me go faster!
Last week was a disaster workout-wise for me so this week I''m sticking with 2x15'@FT. Actually felt halfway decent today. 2x15' (250W), 10'(206W). Unadjusted indoor numbers - TS=229, IF=0.82
WOW!! had to switch the bike and run sessions (tues. & wed.) around this week and oh my that made a huge difference to hold the 2X20's and espacially since, like an idiot, Saturday did a 2X20 test that upped the wattage 13 watts. Not a good senerio for holding on but thought the only way I'd be able to is set the wattages to hold in erg mode and make me push the watts. 1st 20' went OK but I knew I was heading into a hurtfest for the 2nd as I just wanted to call it a day after it. Then the 4' rest interval I swear erg mode went into fast forward and was into the second well before I was really ready. Needless to say I did not make it through the whole 2nd 20' without taking little 15" rest spots at 10' mark and another at the 14' mark. What is it though about the last 5'. It seems you can always just gut that out.
Needless to say I am completely toast and decided to bypass the run after and just see how I feel tonight for it.
Had to switch it up this week and do the Thursday intervals today as I am off to sunny West Virginia today. Easier to carryon the sneakers than the bike and trainer. Another high gravity morning but eventually got out of bed and got it done. Back to back days on the trainer sucks.
Seems to be no shortage of stuff to do with all the holiday festivities to prep for. Last night was no exception - worked later than usuall, shopping after work, then decorate (lights) and hang 48" wreath on the garage, mess with the wood stove.... spend time with DW.....
Finally got to the bike after 9PM. Didn't finish the deadmill session till 10:45 and dinner was at 11 with the evening news. I would have liked to start at 7:30 but sometimes ya gotta do what ya gotta do.
Good session. Pushed the watts and held strong, no fade. Limited my soft peddle to only the first minute of the recovery, then aim at Z2 for the other 3 minutes.
15' @ 213w; IF 1.063; VI 1.01; Cd 83; HR 151
15' @ 211w; IF 1.057; VI 1.0; Cd 83; HR 162
20' @ 175w; IF 0.876; VI 1.0; Cd 84; HR 148
Total bike 1:10:21 @ 187w; IF 0.937; VI 1.07; Cd 79; HR 145
The run was OK too. Not sure I get the strides thing... holding good form is something I thnk about for every run at every pace. The only time I let my form slip is when I am so fatigued that I can't run tall. Began near Z1 pace then upped the speed after 3 minutes to my comfort pace (30 secs faster). The last 10 were at Z2.
Run 25:10 @ 8:23; 3 miles; Cd 84; HR 157
Hoping to find a track to run on tonight.... dont like intervals on the deadmill.......
Had to double up on my bike this week (Tue-Wed) due to travel today (treadmilll tomorrow). 3x10' were much harder that 2x15' yesterday, but I also increased my Z4 NP by 5 watts. Also been working on slowing my cadence for intervals to 85-88 (last year I raced at 95-100 RPM).
22' warmup 3x10' @ NP190, IF 0.98, 87 RPM Total time: 61' @ TSS 76.7, IF 0.87
WOW!! had to switch the bike and run sessions (tues. & wed.) around this week and oh my that made a huge difference to hold the 2X20's and espacially since, like an idiot, Saturday did a 2X20 test that upped the wattage 13 watts. Not a good senerio for holding on but thought the only way I'd be able to is set the wattages to hold in erg mode and make me push the watts. 1st 20' went OK but I knew I was heading into a hurtfest for the 2nd as I just wanted to call it a day after it. Then the 4' rest interval I swear erg mode went into fast forward and was into the second well before I was really ready. Needless to say I did not make it through the whole 2nd 20' without taking little 15" rest spots at 10' mark and another at the 14' mark. What is it though about the last 5'. It seems you can always just gut that out.
Needless to say I am completely toast and decided to bypass the run after and just see how I feel tonight for it.
Ouch doing the run before the bike after big FTP increase is like adding insult to injury. See why I waited until the 2 x 20 workout for the FTT ... I learned that lesson last year. Now I "only" have to do 2 x 12 and then 2 x 15 with my new FTP to finish off the week.
I know exactly how your felt during that 2nd 20', as I was there many times during the power hack last year. That last 5' is just like the last mile in an IM. Even after you have been suffering before that and don't think you can get through it, once you get close enough to the finish line you can push just a little harder as you know you will be done very soon.
I feel for ya Dave. Those days happen. I am not a fan of them. Hoping you have a great set next time!! It is all good though, just doing the best we can on that day. You know what I mean?
I am a day ahead as well. On day 5 in a row with lots of quality. I was not expecting much today and went in just happy to ride. It is Wednesday, my usual day off work and I usually do a ride with Tom Glynn and some other friends each week....BUT Mother Nature sent RAIN. CRAP! We rallied and they came over for intervals on the trainer.
Advanced plan asks for 2 x 12. Tom asked for 2 x 20 as he was inspired by my FT test on Monday. So I said sure. We only lasted through 1 x 20 and part of the second until our other friend arrived and we threw in the towel, ha! So we made the rest up as we went along and rode an hour and a half.
3 x 2 minutes @FTish or above...my legs were toast after number 3 because I was stupid and held 219W on #3 with legs that were already exausted. Now my legs are not happy. WILL REST TOMORROW! I FOUND MY BREAKING POINT. Uggh!
Been there, Did that last Tuesday... swapped Friday day off for wednesday (took next day off), dialed down the intensity Th -Sun... had my best bike ever yesterday... stay after it!
Bah - still can't figure out how to respond to a post and have it appear in my reponse... my last one was supposed to be reply to Matt's reply to Dave's...
@Dave - blowing up and being at .95 happens all the time to me. Te key is to keep going and do the best you can on the day. 20 or 15 or whatever at .89 is a hell of a lot more work that the rest of the world does. Remember the intervals are only targeted at .95 to 100. That does not mean 1.05 or bust. It seems that way from reading the posts sometimes but remember we have 100 people or so in the NOS and about 15 that post regularly.
Today i was convinced 3 minutes into the first interval that there was not only no way i could do it but i wass stupid to even try. Luckily I know myself well enough that the prospect of doing it again on Friday is too horrible to think about so i just keep going and let the chips fall. I do not that having the joule and np and if staring at me makes it harder to ignore my weakness. With the lyc I could pretend i was hitting the goals and be "shocked" later.
Moral is work hard, whatever that means that day and you are still doing more than everyone...well everyone but Mancona and Trent anyhow :-)
My test gave me an FTP of 201. Up to 225 for today's 15' intervals, and was not killing myself. I'm thinking I should be able to hold that (or a tad more?) for the next test. I've notice I have a very high cadence - the opposite of what many people have posted. Can it be too high? Seems pretty comfortable to me.
My test gave me an FTP of 201. Up to 225 for today's 15' intervals, and was not killing myself. I'm thinking I should be able to hold that (or a tad more?) for the next test. I've notice I have a very high cadence - the opposite of what many people have posted. Can it be too high? Seems pretty comfortable to me.
Interval 1:
Duration: 15:00
TSS: 31 (intensity factor 1.114)
Norm Power: 224
VI: 1
Min Max Avg
Power: 203 254 225 watts
Heart Rate: 138 165 158 bpm
Cadence: 84 103 97 rpm
Interval 3:
Duration: 15:01
TSS: 31.2 (intensity factor 1.117)
Norm Power: 225
VI: 1
Min Max Avg
Power: 149 256 225 watts
Heart Rate: 133 167 161 bpm
Cadence: 82 105 97 rpm
Hard to argue if its comfortable and you are improving... heck, hard to argue with comfortable by itself. So much variability in poeple that is super-hard to generalize. Purely for entertainment value, and I may have this wrong anyway, but I seem to recall hearing that Lance time-trialed with a cadence either very near or above 100... for even less entertainment value and relevance, even a big uncoordinated oaf like myself kicks a 93-94 cadence when the mood strikes me...
got the tues. bike today as things have been off for the past few days. no brick as it's too late and too cold. trying to find the routine this week to be fully back on track next week. i just keep telling myself "it's only week 6, LP is a loooong way away. a few workouts don't matter, but don't let them start to build up."
I've been struggling with Bike pacing this OS (my first time bike training). Today I managed to get it together. 3x10, .976/1.011/1.055
My intensity is usually in the opposite direction and it felt good to finish strong. .888 for the entire workout.
On another note, my pain cave is in my unheated garage and my toes are still blocks of ice 15 minutes later. It's also hard to type with frozen fingers
That one hurt but I survived as I knew the team what get it done today. 2x12 @ 280 then 15' @ 240. IF for the hour was only .89 thanks to the 10 watt FTP bump on tuesday.
Thanks for the motivation as it really helps when the workouts start to get tough.
The theme of today's 3x10 was "Increase your cadence and the watts will come." I struggled a bit on the first interval (.972), then looked down at the start of the second interval and realized I was only at about 73 rpms. Ah. I'm normally in the 70s on the trainer anyway, but even a two-point bump in cadence gave me 5 extra watts. Sweet! I finished the last two at .988 and .994. Pleased to see I got stronger as the workout went on.
FINALLY managed to get the NP above 230. Must be getting more comfortable with suffering (now there's an oxymoron): 18' warmup 10' @ 232W, IF 1.12, 88RPM 10' @ 230W, IF 1.11, 87RPM 10' @ 227W, IF 1.10, 87RPM 2' @ 196W, IF 0.95, 90RPM Total bike 61' @ 200W, IF 0.97, 86RPM, TSS 94.8
Comments
2 x 20 was an interesting challenge today. I've been riding a bit over my tested FTP for the last few weeks, so I figured I'd make a low key test out of it just by dropping the rest to 2 min instead of 4. Perhaps unsurprisingly, it came out exactly as hard as I've been riding the last few weeks. Duh. The average HR of 159 does not begin to describe the feeling of being 10 bpm higher near the end... :-)
So, this is pretty good for me, but probably about what everyone else has been doing, too.
250 would be a nice psychological goal, but the next test is only two weeks... eek!
Brick run was fine. Ran outside (~ 20 degrees) with a new cowl, which helped a lot. 35 min is a perfect time to get to the nearest good hill for the strides.
Can't believe Jon actually got started at 0430! Just when I think "poor me, it's only 0530" I see that post and I am humbled!
Felt really strong today on the bike and based on Rich's podcast on what wkos you can dial it up, I pushed it into the high Z4 and low Z5.
2X 15' @ ;Z4/5, AVHR 159/162
Yesterday I felt a little "twitch" that brought back memories of a injury from long ago - tibialis anterior tendonitis. (You don't forget the name of the injury that sidelines you for 3 weeks! ) So, I skipped today's 20' run and just walked at lunch. Let's see how tomorrow works out.
It's been 3 weeks since I've worked with my Powertap. Saris fixed it up nice & it looks like all that training by HR has helped forge some gains!!! Pretty excited about consistent work over 1.0 IF. -Ed
Interval 1 :
Duration: 15:07
Work: 188 kJ
TSS: 28.2 (intensity factor 1.057)
Norm Power: 207
Min Max Avg
Power: 154 249 208 watts
Heart Rate: 144 165 159 bpm
Cadence: 78 99 86 rpm
Interval 2:
Duration: 15:07
Work: 183 kJ
TSS: 27.1 (intensity factor 1.036)
Norm Power: 203
Min Max Avg
Power: 0 251 203 watts
Heart Rate: 120 164 158 bpm
Cadence: 66 88 83 rpm
Z3 Work:
Duration: 10:25
Work: 96 kJ
TSS: 11.6 (intensity factor 0.816)
Norm Power: 160
Min Max Avg
Power: 0 206 155 watts
Heart Rate: 126 153 147 bpm
Cadence: 59 90 82 rpm
Entire workout (166 watts):
Duration: 59:10
Work: 587 kJ
TSS: 84 (intensity factor 0.927)
Norm Power: 182
Min Max Avg
Power: 0 251 166 watts
Heart Rate: 89 165 147 bpm
Cadence: 42 117 82 rpm
I split up my Tuesday brick as well. It is so much easier for me to run in the morning and so much nicer to ride in the sunshine of the middle of the day. However, even if I didn't run first, I sure would not be rocking the bike splits like so many of the team is. Today's two 15 minute intervals were quite trying. The legs felt okay but no way I could stay over FTP consistently. The second interval had me just a touch over but that is only because I really pushed for the last two minutes. My VI for that lap was 1.03, much higher than the 1.01 that I do when I keep work hard at keeping the power even across the ride. The numbers...
@Bill - There is a trainer that mostly gathers dust in the garage. My wife used it for a couple of months two winters ago because she wanted to ride after dark. We are quite spoiled out here. Unfortunately, it doesn't seem to make me go faster!
Good work by all out there. It's humbling to see some of these numbers being put up. Just keeps driving me in the right direction. Thx.
Last week was a disaster workout-wise for me so this week I''m sticking with 2x15'@FT. Actually felt halfway decent today. 2x15' (250W), 10'(206W). Unadjusted indoor numbers - TS=229, IF=0.82
Needless to say I am completely toast and decided to bypass the run after and just see how I feel tonight for it.
Had to switch it up this week and do the Thursday intervals today as I am off to sunny West Virginia today. Easier to carryon the sneakers than the bike and trainer. Another high gravity morning but eventually got out of bed and got it done. Back to back days on the trainer sucks.
Seems to be no shortage of stuff to do with all the holiday festivities to prep for. Last night was no exception - worked later than usuall, shopping after work, then decorate (lights) and hang 48" wreath on the garage, mess with the wood stove.... spend time with DW.....
Finally got to the bike after 9PM. Didn't finish the deadmill session till 10:45 and dinner was at 11 with the evening news. I would have liked to start at 7:30 but sometimes ya gotta do what ya gotta do.
Good session. Pushed the watts and held strong, no fade. Limited my soft peddle to only the first minute of the recovery, then aim at Z2 for the other 3 minutes.
15' @ 213w; IF 1.063; VI 1.01; Cd 83; HR 151
15' @ 211w; IF 1.057; VI 1.0; Cd 83; HR 162
20' @ 175w; IF 0.876; VI 1.0; Cd 84; HR 148
Total bike 1:10:21 @ 187w; IF 0.937; VI 1.07; Cd 79; HR 145
The run was OK too. Not sure I get the strides thing... holding good form is something I thnk about for every run at every pace. The only time I let my form slip is when I am so fatigued that I can't run tall. Began near Z1 pace then upped the speed after 3 minutes to my comfort pace (30 secs faster). The last 10 were at Z2.
Run 25:10 @ 8:23; 3 miles; Cd 84; HR 157
Hoping to find a track to run on tonight.... dont like intervals on the deadmill.......
22' warmup
3x10' @ NP190, IF 0.98, 87 RPM
Total time: 61' @ TSS 76.7, IF 0.87
Ouch doing the run before the bike after big FTP increase is like adding insult to injury. See why I waited until the 2 x 20 workout for the FTT ... I learned that lesson last year. Now I "only" have to do 2 x 12 and then 2 x 15 with my new FTP to finish off the week.
I know exactly how your felt during that 2nd 20', as I was there many times during the power hack last year. That last 5' is just like the last mile in an IM. Even after you have been suffering before that and don't think you can get through it, once you get close enough to the finish line you can push just a little harder as you know you will be done very soon.
10' @ 158W, IF: 0.998
10' @ 164W, IF: 1.035
10' @ 268W, IF: 1.065
Total bike: 1:01:33 @ 143W, IF: 0.906
Inching the numbers in prep for the upcoming tests. Still not worked out what to shoot for then!
Like the other @Ian today was Thursday OS for me:
10' warmup with 3x30" pickups to FTP
3x10' @1.004/1.033/1.041
10@.844
RI=.91
Cadence av =90
Felt good after the first one. Noticed that the cadence went down for each interval after doing the first @ ;97 but power up.
I feel for ya Dave. Those days happen. I am not a fan of them. Hoping you have a great set next time!! It is all good though, just doing the best we can on that day. You know what I mean?
Been there, done that.
I am a day ahead as well. On day 5 in a row with lots of quality. I was not expecting much today and went in just happy to ride. It is Wednesday, my usual day off work and I usually do a ride with Tom Glynn and some other friends each week....BUT Mother Nature sent RAIN. CRAP! We rallied and they came over for intervals on the trainer.
Advanced plan asks for 2 x 12. Tom asked for 2 x 20 as he was inspired by my FT test on Monday. So I said sure. We only lasted through 1 x 20 and part of the second until our other friend arrived and we threw in the towel, ha! So we made the rest up as we went along and rode an hour and a half.
1 x 20 @ FT-197W.( .99?) My new FT is 200.
3 x 10 @-85%- 178( .89), 170( .85), 172( .86)
3 x 2 minutes @FTish or above...my legs were toast after number 3 because I was stupid and held 219W on #3 with legs that were already exausted. Now my legs are not happy
. WILL REST TOMORROW! I FOUND MY BREAKING POINT. Uggh!
Been there, Did that last Tuesday... swapped Friday day off for wednesday (took next day off), dialed down the intensity Th -Sun... had my best bike ever yesterday... stay after it!
Today i was convinced 3 minutes into the first interval that there was not only no way i could do it but i wass stupid to even try. Luckily I know myself well enough that the prospect of doing it again on Friday is too horrible to think about so i just keep going and let the chips fall. I do not that having the joule and np and if staring at me makes it harder to ignore my weakness. With the lyc I could pretend i was hitting the goals and be "shocked" later.
Moral is work hard, whatever that means that day and you are still doing more than everyone...well everyone but Mancona and Trent anyhow :-)
Interval 1:
Duration: 15:00
TSS: 31 (intensity factor 1.114)
Norm Power: 224
VI: 1
Min Max Avg
Power: 203 254 225 watts
Heart Rate: 138 165 158 bpm
Cadence: 84 103 97 rpm
Interval 3:
Duration: 15:01
TSS: 31.2 (intensity factor 1.117)
Norm Power: 225
VI: 1
Min Max Avg
Power: 149 256 225 watts
Heart Rate: 133 167 161 bpm
Cadence: 82 105 97 rpm
Hard to argue if its comfortable and you are improving... heck, hard to argue with comfortable by itself. So much variability in poeple that is super-hard to generalize. Purely for entertainment value, and I may have this wrong anyway, but I seem to recall hearing that Lance time-trialed with a cadence either very near or above 100... for even less entertainment value and relevance, even a big uncoordinated oaf like myself kicks a 93-94 cadence when the mood strikes me...
My intensity is usually in the opposite direction and it felt good to finish strong. .888 for the entire workout.
On another note, my pain cave is in my unheated garage and my toes are still blocks of ice 15 minutes later. It's also hard to type with frozen fingers
Thanks for the motivation as it really helps when the workouts start to get tough.
18' warmup
10' @ 232W, IF 1.12, 88RPM
10' @ 230W, IF 1.11, 87RPM
10' @ 227W, IF 1.10, 87RPM
2' @ 196W, IF 0.95, 90RPM
Total bike 61' @ 200W, IF 0.97, 86RPM, TSS 94.8