Big time failure today for me. Guessing the 2 days of pushing "could" watts last week really caught up to me. Legs had nothing today and basically fell off the trainer after my second 15' because they had nothing left.
1st 15' @ 1.02 2nd 15' @ .93
Hoping this was a one off as it was quite discouraging. From the looks of things a few others had some troubles as well. Great job to all for getting it done today regardless of how you did.
I have a bad history with 2 x 20, usually quit at some point. Kinda was worried with my 4 x 1m yesterday so warmed up very unlike me about 20' at 180NP(70% ish). Really need it too, to get the legs firing. Starting the intervals and didn't chase my numbers just went to work. After 15' I wasn't feeling gawd awful so I started thinking...hmmmm. Lets just turn this sucker into a FTP test and get it out of the way
First 20' @ 263
Sec0nd 20' 259
42' 260. Start the OS @ 240 and now sitting at 260 on the nose right at my all time high from last year's OS.
I did an inverse brick because I can run by streetlight in town, but then have to come home to the drainer. I was curious if my legs could handle 2x20' AFTER the run. I got about half way through the 1st 20' and had an average NP of 175 which is better than my 1st test of 169, so I decided to turn the workout into a test. What's the difference, anyway, that just 2' rest instead of 4', plus it's more motivating if it's a test. So I ended up with 1st 20 @ 175 NP and 2nd 20 @ 174 NP for an FTP of 173. That up 5 watts. Think it's mainly from learning how to push higher watts or concentrate more. I focused on higher cadence to get the number higher. It was hard! I'm pleased.
The November OS crew is awesome. I am still recovering from being sick last week although I did do the Saturday ride and some version of the Sunday run. Today I slept in instead of running in the morning's cold (50 degrees?) and fog. I saved the bike for the afternoon which I followed by the brick run which included some hills. Z1 was nice. Now the numbers for the bike.
Got my bike fit done today, and then did my 15x2 @200 watts, and 215 watts, but legs were really fatigued so no go on the run. Is it pretty normal to have a lot more muscle fatigue after changing your fit quite a bit? Much better wattage output but seem to fatigue more quickly than normal, hoping the new fit relieves the Achilles popping that I continue to experience.
Solid bike yesterday. Went off of the test 1 FTP, not the 'mental FTP.' Trying to save some for next week. 15 minutes were hard, but once I found my groove they went smoothly & I definitely had gas left at the end. Nice Z1 saunter in the snow afterwards, it's great how good transition runs are feeling. No strides for me, you try doing them on ice in Newtons!
Weak and sick. Struggled through the first 20. Was not worth it. Only managed np of 272 for it. Head feels like it will explode. Not looking forward to flying this afternoon.
Got my bike fit done today, and then did my 15x2 @200 watts, and 215 watts, but legs were really fatigued so no go on the run. Is it pretty normal to have a lot more muscle fatigue after changing your fit quite a bit? Much better wattage output but seem to fatigue more quickly than normal, hoping the new fit relieves the Achilles popping that I continue to experience.
Scott, I wouldn't worry about it. I think that is normal. You are probably asking some muscles to do more work than they are used to. It will most likely just take a little time to adapt to the new position.
With the holidays fast approaching I find myself thouroughly enjoying my time in the pain cave. Last night I was having so much fun I went a little long on the drainer and deadmill.
As per Coach P’s guidance, I went back to my current FTP numbers for the FT set but ended up over cooking the 85% stuff a bit. Initially I planned the 85% to be right at 85% for 20 minutes. I was watching “Fellowship of the Ring” and got distracted. It felt so good I just kept with it till I felt like stopping – ended up with 30 minutes at 90%.....
My run was similar. Plan was for 30 at Z1…. After a minute or 2 of WU, I settled in at Z1 minus 30 seconds and held it for 5 miles. Was nice to just run. I miss it and need to do more. Intervals can be fun, sure, but nothing beats just running for the sake of running……
@Jim, nice work! We typically see big gains from the new folks, particularly when new to power, as you learn how to wrap your head around "hard" and pacing properly.
@Ian, recommend you bump your FTP up, so that those IF's = 1.05. Those numbers tell me that you're FTP is set too low, not a problem to bump them midstream like this, so to speak.
@Carl, same guidance for you. Bump your FTP up, it's set too low.
@Hayes, sucks that it's December and you're at your OS'10 PR. You really should be building your base right now vs getting stronger and faster. At least, that's what I've been reading in the TriRags lately…
I see lots of people putting up IF's north of 1.02-05. I'll put some thoughts together later today.
Just did 1:40 outside in 70+ degree weather, with 30mph winds, at .899 IF. Wow, what a mental beating, that wind. Almost got knocked over a few times from it.
Dec 15th, and it's freaking 70+ degrees here in Dallas! CRAZY!
I had a tough day on the bike with the 2x20' my legs burned and ached the whole time. Hopefully the pain is the weekness leaving the body! Great job everyone!
I was up most of the night last night at a another fire last night so I bagged the 2x20. I feel bad about it, but it is likely the right thing to do. I will be in bed early and crush it tomorrow.
Had to switch Wednesday's run with Thursday's bike so my friend can come over and do an EN style FTP test tomorrow. So, second day in a row for bike intervals is HARD shit. Struggled from the beginning - go tit done but really had to work at it.
Did Tues bike on Tues but playing catch up on recording workouts. I held back this time. It wasn't easy but my legs weren't as thrashed as usual when I've been pushing 1.05 +
Just did 1:40 outside in 70+ degree weather, with 30mph winds, at .899 IF. Wow, what a mental beating, that wind. Almost got knocked over a few times from it.
Dec 15th, and it's freaking 70+ degrees here in Dallas! CRAZY!
Added an hour at .80 IF at an indoor spin workout, in one of my friends garages, while watching "Gremlins", then drinking beers and eating cookies afterward.
That's a lot of riding for me today, can't wait to see how my legs feel tomorrow!
2 x 12 became 2 x WTF as my ergomo calibration was all over. Worked hard and felt good, but numbers were a bit too good to be true. Recalibrated after main set and numbers dropped so low that hammering I couldn't get to .85. Ugh. A good workout but a mental wash. Hoping to troubleshoot before saturday's effort!
Good workout for me this morning. I did the 3x10 for the extra work - 1.02, 1.02, 1.04, overall .90. Overall this biking is still really hard for me compared to the running, but it feels good to hit my targets.
Felt the effort from pushing yesterday's run wko. All three of the 10's were in the Z3 zone despite really trying to push it; the second order effect from yesterday. Time to rest up and recover for Saturday's wko.
1-3W weaker than last Thursday. Felt tired today, especially on the last interval. I blame yesterday's dreadmill workout. I'm aiming for upper 220's on Monday's FTP test (a 20W improvement) so hopefully my legs will be better rested by then. 19' warmup 10' @ 229W, IF 1.10, 87RPM 10' @ 229W, IF 1.10, 87RPM 10' @ 224W, IF 1.08, 87RPM 2' @ 184W, 90RPM Total bike 61' @ 197W, IF 0.95, 85RPM, TSS 91.7
Pushing into "could" this week on bike and run and backing off Sat (to norm workout) in prep for testing next week. Really great ride! Pushed 210 watts for 3x10 and had some left in the tank at the end (OS start NP 190). Looking for 220+ in next week's test!!
Got my PT and Joule coming in the mail...can't wait to get outside next weekend (vs. trainer).
3x10 @ 210 watts (IF 1.08) Total time 64:00 TSS 94.6 IF 0.945
2 x 12 became 2 x WTF as my ergomo calibration was all over. Worked hard and felt good, but numbers were a bit too good to be true. Recalibrated after main set and numbers dropped so low that hammering I couldn't get to .85. Ugh. A good workout but a mental wash. Hoping to troubleshoot before saturday's effort!
Good workout today. I didn't get in all my sets in yesterday's run. It was just too crazy of a day. Its finals week (I am a teacher), I have a leading role in our church Christmas Play, this is quite a week.
2x12 1: 261 W: I think this is a record for me. 2. 261 W: So I am consistent.
In these intervals I stared regularly seeing above 270W, which has not happened before. WorkWorks
I am looking forward to my first power test coming up next week.
Comments
1st 15' @ 1.02
2nd 15' @ .93
Hoping this was a one off as it was quite discouraging. From the looks of things a few others had some troubles as well. Great job to all for getting it done today regardless of how you did.
I have a bad history with 2 x 20, usually quit at some point. Kinda was worried with my 4 x 1m yesterday so warmed up very unlike me
about 20' at 180NP(70% ish). Really need it too, to get the legs firing. Starting the intervals and didn't chase my numbers just went to work. After 15' I wasn't feeling gawd awful so I started thinking...hmmmm. Lets just turn this sucker into a FTP test and get it out of the way
First 20' @ 263
Sec0nd 20' 259
42' 260. Start the OS @ 240 and now sitting at 260 on the nose right at my all time high from last year's OS.
Entire workout (214 watts):
Nice work Hayes, very impressive test today. And you still have another 13 weeks to crank that FTP up even higher.
Are you rewarding yourself with a day off tomorrow? You deserve it !!
I did an inverse brick because I can run by streetlight in town, but then have to come home to the drainer. I was curious if my legs could handle 2x20' AFTER the run. I got about half way through the 1st 20' and had an average NP of 175 which is better than my 1st test of 169, so I decided to turn the workout into a test. What's the difference, anyway, that just 2' rest instead of 4', plus it's more motivating if it's a test. So I ended up with 1st 20 @ 175 NP and 2nd 20 @ 174 NP for an FTP of 173. That up 5 watts. Think it's mainly from learning how to push higher watts or concentrate more. I focused on higher cadence to get the number higher. It was hard! I'm pleased.
Great Brick tonight, at least as far as HR/RPE go.
should have a PM for the second half of OS. Here comes Humble Pie.
I would love to be more humble....but, I'm afraid noone would notice
Nice work Hayes!
The November OS crew is awesome. I am still recovering from being sick last week although I did do the Saturday ride and some version of the Sunday run. Today I slept in instead of running in the morning's cold (50 degrees?) and fog. I saved the bike for the afternoon which I followed by the brick run which included some hills. Z1 was nice. Now the numbers for the bike.
Solid bike yesterday. Went off of the test 1 FTP, not the 'mental FTP.' Trying to save some for next week. 15 minutes were hard, but once I found my groove they went smoothly & I definitely had gas left at the end. Nice Z1 saunter in the snow afterwards, it's great how good transition runs are feeling. No strides for me, you try doing them on ice in Newtons!
WarmUp > 10m @ 130w (.662)
Interval 1 > 15m @ 200w (1.022)
Interval 2 > 15m @ 205w (1.047)
Interval 3 > 12m @ 140w (.712)
Total > 1:00 @ 179w (.911)
30m run at Z1 / Z2.
Great job guys & gals!
Scott, I wouldn't worry about it. I think that is normal. You are probably asking some muscles to do more work than they are used to. It will most likely just take a little time to adapt to the new position.
As per Coach P’s guidance, I went back to my current FTP numbers for the FT set but ended up over cooking the 85% stuff a bit. Initially I planned the 85% to be right at 85% for 20 minutes. I was watching “Fellowship of the Ring” and got distracted. It felt so good I just kept with it till I felt like stopping – ended up with 30 minutes at 90%.....
My run was similar. Plan was for 30 at Z1…. After a minute or 2 of WU, I settled in at Z1 minus 30 seconds and held it for 5 miles. Was nice to just run. I miss it and need to do more. Intervals can be fun, sure, but nothing beats just running for the sake of running……
Interval 2:
Duration: 15:02 (15:03)
Work: 182 kJ
TSS: 25.6 (intensity factor 1.01)
Norm Power: 202
VI: 1
Interval 4:
Duration: 15:01
Work: 185 kJ
TSS: 26.4 (intensity factor 1.027)
Norm Power: 205
VI: 1
Interval 6:
Duration: 30:02
Work: 323 kJ
TSS: 40.4 (intensity factor 0.899)
Norm Power: 180
VI: 1
Entire workout (172 watts):
Duration: 1:21:25 (1:21:45)
Work: 841 kJ
TSS: 113.9 (intensity factor 0.919)
Norm Power: 184
VI: 1.07
Run 41:31; 5.0 miles @ 8:20 ..... can't wait to be free to run longer.....
@Ian, recommend you bump your FTP up, so that those IF's = 1.05. Those numbers tell me that you're FTP is set too low, not a problem to bump them midstream like this, so to speak.
@Carl, same guidance for you. Bump your FTP up, it's set too low.
@Hayes, sucks that it's December and you're at your OS'10 PR. You really should be building your base right now vs getting stronger and faster. At least, that's what I've been reading in the TriRags lately…
I see lots of people putting up IF's north of 1.02-05. I'll put some thoughts together later today.
Thursday's intermediate bike:
2 x10' @ 248/256 (1.016/1.050)
15' @ 203(.832)
Higher numbers for main set but at lower cadence ~85vs95.
Just did 1:40 outside in 70+ degree weather, with 30mph winds, at .899 IF. Wow, what a mental beating, that wind. Almost got knocked over a few times from it.
Dec 15th, and it's freaking 70+ degrees here in Dallas! CRAZY!
Zone 4 Intervals:
Duration: 10:02 10:02 10:02
Work: 123 kJ 124 kJ 124 kJ
TSS: 17.7 (1.028) 17.7 (1.027) 17.9 (1.035)
Norm Power: 206 205 207
VI: 1 1 1
Zone 3 Interval:
Duration: 15:02 (15:03)
Work: 158 kJ
TSS: 19.5 (0.882)
Norm Power: 176
VI: 1
Entire workout (164 watts):
Duration: 1:15:27
Work: 743 kJ
TSS: 100.3 (0.899)
Norm Power: 180
VI: 1.09
Tomorrow I get to run while Jay suffers for his first ever 2x20... gonna be fun (for me).
Did Tues bike on Tues but playing catch up on recording workouts. I held back this time. It wasn't easy but my legs weren't as thrashed as usual when I've been pushing 1.05 +
1:01:51 0.934
2x15': 0.983, 1.016
14': 0.852
Added an hour at .80 IF at an indoor spin workout, in one of my friends garages, while watching "Gremlins", then drinking beers and eating cookies afterward.
That's a lot of riding for me today, can't wait to see how my legs feel tomorrow!
2 x 12 became 2 x WTF as my ergomo calibration was all over. Worked hard and felt good, but numbers were a bit too good to be true. Recalibrated after main set and numbers dropped so low that hammering I couldn't get to .85. Ugh. A good workout but a mental wash. Hoping to troubleshoot before saturday's effort!
19' warmup
10' @ 229W, IF 1.10, 87RPM
10' @ 229W, IF 1.10, 87RPM
10' @ 224W, IF 1.08, 87RPM
2' @ 184W, 90RPM
Total bike 61' @ 197W, IF 0.95, 85RPM, TSS 91.7
Got my PT and Joule coming in the mail...can't wait to get outside next weekend (vs. trainer).
3x10 @ 210 watts (IF 1.08)
Total time 64:00 TSS 94.6 IF 0.945
@Hayes - Great Job!!
Why don't you use the PT wheel, jerky?
2x12
1: 261 W: I think this is a record for me.
2. 261 W: So I am consistent.
In these intervals I stared regularly seeing above 270W, which has not happened before. WorkWorks
I am looking forward to my first power test coming up next week.