Week 7 Bike Thread
We are headed into it. I just checked out this weeks Tuesday workout and Oh is it gonna hurt: 2x20, followed by a run, ouch. I might just do the run in the afternoon. We shall see if I can get up for the 4:30 start time.
I do feel a bit better about it since I took of Saturday's hard brick (a funeral). So I am going into it a bit more rested than I normally would have.
Lets get at it ladies and gentelmen.
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Did the Tuesday workout today but don't have the exact numbers yet as left the LYC cradle back home. Guessing that they are ~ 1.04 & 1.03 for the main set and around .87 for the 10mins of work at the end.
Edit: Overestimated by a lot for the main set .99(243) & 1.02(247) and by a smidge .86(210) for the work interval. I guess the warm room temps added to the PE. Hopefully the heat in my office will be fixed for next weeks FTP test.
Tonight's numbers:
First 15': Ave. Power = 240, IF = 1.19, Ave Cadence = 91, Ave HR = 150
Second 15': Ave. Power = 238, IF = 1.18, Ave Cadence = 92, Ave HR = 153
I felt good, and my heart rate remains much lower than predicted from test (should be in the 170's). Seems like every time I ride I can push it a little bit more than last time, and I keep rethinking of what I'll be shooting for on the next test. I figure this rapid improvement will end at some point...
Jon - sorry to hear about the funeral. Although my intermediate wko is 2X15', it'll be tough just getting up at 0430 - my goal to get the entire wko in before work!
Jim, those are some impressive gains in a short period of time, you should be very happy so far. Looking forward to seeing how you test out in another week. Keep pushing !!!
Nice job Jim! You're not only getting stronger, you're probably getting better at riding steady and figuring out what your real upper bounds are. I would guess your next test will come out in the 240 range...I'm guessing you probably still have some room to run, though, so aim high!
Ride commenced at 4:30 a.m. Ouch. I went to bed at 8:00 p.m. I must be getting old.
2x20:
1. 255 W
2. 252W
Not sure how this all works with power. I am now just embracing power training. When I did test #1 I did the HR test so I don't know how this will play out. When I tested then I went 40 min hard and my avg power was 217. So this 2x20 looks good for power...
I did weigh myself this morning and I have gained a few pounds. I need to cut back on the holiday sweets.
I was suffering the last half of set 2. My head was spinning. I got on the dreadmill to do the brick and decided I had time this afternoon so I will do the run then. It took it all out of me....
15' @ 172W, IF: 1.089
15' @ 173W, IF: 1.093
Total bike: 1:00:45 @ 151W, IF: 1.12
Now back to my (other) work
Same as Matt's report for me, 1.00 then easy run!
Good luck today all!
SS
that super SUCKS!
I did not do the remaining time at Z3 today.
Lungs are feeling better. I had dry heaves only once this morning.
Suzanne: Awesomeness! Not too many people hit 1000% FTP. Bad news is that everyone will expect you to hit that next week during the 2x20'!
2x20 at 245 watts for me. I used an ERG file. Felt very controlled but was no walk in the park either. Ran 4 miles outside after that in 7 degree weather. I dressed right so it wasn't bad at all.
Duration: 15:01
Work: 172 kJ
TSS: 31.4 (intensity factor 1.12)
Norm Power: 192
VI: 1
Interval 7:
Duration: 15:01
Work: 174 kJ
TSS: 32.9 (intensity factor 1.146)
Norm Power: 196
VI: 1.01
Entire workout (153 watts):
Duration: 1:00:17 (1:00:27)
Work: 555 kJ
TSS: 100.2 (intensity factor 1.002)
Norm Power: 171
Then ran an easy pace for 25 minutes and 5 uphill strides.......
I did the bike test this morning because I will be unable to do the regular testing next week. Nov 1 FTP was 210, this morning was 224. Not the huge gains some of you are seeing, but not bad either. I am happy because this is right around my all-time best and we'll still in December!
Ummmm, that sounds pretty huge to me. Nice job!
15' @ 180W, IF: 1.042
15' @ 183W, IF: 1.058
Total bike: 1:00
Run off bike: 30' with hills
23' warmup (DVD was about to end)
15' @ 221W, IF 1.07, 86RPM
15' @ 220W, IF 1.06, 85RPM
18' Run including 5 x 20" uphill strides rTSS 20.5
@ Carl & @ Trent: I'm not really from the south but have to say... y'all are hard core with all of this reverse peristalsis action!
15' @ 249W, IF 1.096
15' @ 255W, IF 1.125
15' @ 205W, IF 0.902
Total bike 1:00:08 @ 232W, IF 1.021
30' of easy and strides as per plan
2 x 20 at 242, 241. Had to play games with myself to finish that last 20. Thank goodness it ended at the 1 hour mark so I didn't feel guilty about quitting.
Quick went over to the gym for a run and it was a relief... Nothing fancy 5 mi in 40 minutes with some strides. Easy, but so nice after that tough ride.
@Jon Up 15% in only a few weeks is huge. More than "pretty good". Some may be mental (as in, your brain letting you work harder as opposed to your legs actually getting that much stronger), but it doesn't matter. It's all about what you can do, that's sure doing a lot more!
Did the 2 X 20's at noon time today. I am not sure why but I decided to do the entire ride without looking at the computer. Really focused on my breathing and form. It was tough not to look, but continued to play the game, had no idea what the results would be.
1st 20 was 261 W which was quite high for me (initial FTP was 240) I obviously cooked myself pretty good 2nd 20' was 244. It was a struggle finishing the 2nd half of the 2nd interval.
It was an interesting exercise, which I will not repeat when testing next week, need to ride a little more conservative on the 1st interval. I was so totally fried at the end of this bike that I could not even think about doing the brick. Had to do a bunch of family stuff, so will get out for the 45' run tonight around 8:00 after my sons B-ball game.
Good job everyone. These 20's are just plain rediculous!!
Finally was able to start early enough at 0530 to get the entire wko in before work. Kept awake at an all-day conference with mega coffee therefore today was a "scheduling success"! My bike Z4 is AVHR > 152, and run Z1 is <145, so today was also a good wko. <br />
15'@ Z4, AVHR 153
15'@Z4, AVHR 159
Total 1 hr
Run 25' @ Z1 with strides, total AVHR 146
Overall I'm pushing way harder on the bike to get my HR up, so the improvement is there!
2x15 @ 1.0 plus the 30 minute run. 1.0 still feels as hard as it did 7 weeks ago, so I'm not so sure I will see any gains come Monday. The Z1 run feels like a walk in the park compared to that Saturday brick run at Z2/Z3.
My Test 2 playlist is already in the works!
Despite rest day yesterday my legs were pretty tired, heavy, tight. Got my 2x20's done today @ 276 watts (103% although dialed back quite a bit from last week's "could' antics) Wasn't fun, wasn't comfortable. In fact I was convinced my Computrainer was broken and the clock was moving backwards during the last 10' of the 2nd interval. It just never seemed to end. I'm not as tough or hardcore as Matt and didn't venture outside but did get a 40' easy run done later in day on the mill at work. Hoping for some legs for tomorrows 4x1 mile intervals.
Suzanne- Thanks, I think some of it was increased fitness, some of it was learning how to TT. Either way... I'll take it. Glad to hear you showed the LYC who's boss, but sorry to hear you didn't finish at 1000% today