Week 8 Bike Thread
Do we seriously have a 2x15 (Z4) brick coming the day after the run test?
I assume this is at the new FTP too? Man, getting right after it, aren't we?
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Do we seriously have a 2x15 (Z4) brick coming the day after the run test?
I assume this is at the new FTP too? Man, getting right after it, aren't we?
Comments
Yeah some of use have 2 x 20 YIKES
You crush an FTT
Get really excited for about 24 hours
Then realize you now have to hold those new zones
Next you see the 2x20 (or whatever from your plan only a few days after the FTT)
Finally you suffer for another 4-8 weeks and then the process repeats
In the end you get much stronger, but it never gets any easier :-)
I forget which storied cyclist said it, but it was something along the lines of:
"It never gets easier, you just go faster"
Greg Lemond said that
Starting next week Saturdays are going to be killer.
It never gets easier, you just go faster. To put it another way, per Greg Henderson: “Training is like fighting with a gorilla. You don’t stop when you’re tired. You stop when the gorilla is tired.” www.velominati.com/blog/the-rules/
Yup...we're pretty much screwed...and I have to do 2x20.
And Mancona hit it right on the head. I did that test and was really pleased with myself. And then I looked at the schedule and said...ohh fuuuuuuuuuuuuuuuuu****************.
Welcome to the EN Outseason. Suck it up, Princess.
First workout with new FTP:
2x15'@256/260(.98/.99)
11'@226(.87)
.88 for entire workout 1hr:06min
Felt better than I thought it was going to be as it felt under control. It probably helped that I was streaming "Touching the Void" from Netflix. Watching that really resets the "this is hard" meter.
I am not helping the EN NOS mojo with this post BUT I skipped ALL workouts today because....I FELT LIKE IT. Intervals on the trainer??? NO WAY!! Slept in, wrapped, cleaned, chatted, napped etc!! I feel rejuvinated and will carry on tomorrow!
Merry Christmas all!
Carrie
That sucked. I felt pretty good through 15 minutes of the first interval then I struggled the rest of the workout. I ended up caving a couple times in #2 and took 2 short breaks. They were only about 10 seconds each but were enough to allow me to regroup. I'm going to run tomorrow. I used an ERG file set to 245 watts.
262, 256, .98, .96
18' warmup
15' @ 227W, IF 1.01, 87RPM
15' @ 224W, IF 1.00, 87RPM
6' @ 191W, IF 0.85, 89RPM
Total bike 60' @ 198W, IF 0.88, 84RPM, TSS 78.2
Run 30' including 5 x uphill strides @ 8:21, NGP 8:11 (Z1), cadence 88, HR 138, rTSS 33
With the positive attitude I nailed it. Don't get me wrong, it was super tough but I held exactly 285 for both intervals at a steady cadence the entire time. The run after actually felt great and refreshing, like I was streching me legs out.
Well Thanks RnP for the 2x15 minutes the day after the run test. I LOVED IT!!!! I didn't push it past the zones though and oveall felt really good. The new numbers are just about right for me. Need to get use to them seemed like I was at 215 then 195 then 179. Had a hard time sticking in my zones so my VI might of been kind of all over.....
Duration: 15:07
Work: 168 kJ
TSS: 24.9 (intensity factor 0.995)
Norm Power: 186
VI: 1
Duration: 15:01 (15:02)
Work: 166 kJ
TSS: 24.3 (intensity factor 0.985)
Norm Power: 184
VI: 1
Entire workout (156 watts):
Duration: 1:00:10 (1:00:11)
Work: 563 kJ
TSS: 79.7 (intensity factor 0.895)
Norm Power: 167
VI: 1.07
I am looking forward to the 75 minute bike Christmas morning. I have been on vacation since 11/12/10 and go back on Sunday 12/26/10 the best part of being a Firefighter is we get to nap from 1-4 so I am going to be up at 0430 and do my run. I LOVE THE OS>
Today was just hard. For the 2X15' I could only get Z2 and Z3 at my new zones and felt okay at Z1 for the run. I hit 190 max hr yesterday on the run so I know the ticker can beat, it's the body that is tired.
Felt good just doing the wko with no pain, just a lingering fatigue. I'll do Saturday's wko tomorrow and have Sat off for Christmas. Glad the tests are over and now to re-group for the next phase!
Done:
1X15: 262W, IF .973
1X15: 262W, IF .973 (hey now, how's that for consistancy considering I was on IMCDA REal Course Vid on CT!?)
1X15: 214W, IF .794 (Huh, couldn't muster that 1 more watt for .80 could ya?)
Total Bike 01:00:11, 240W, IF .892
Run tonight or Tomorrow.
Squeezed it in today. Super busy with shopping, babysitting, cooking...........
15' @ 184W, IF: 0.972
15' @ 184W, IF: 0.975
The new zones feel like work again.
Best wishes,
Elly
connect.garmin.com/activity/60459267
Jon - ditto! Glad I'm not the only one feeling the strain of this week's tests!
20 min. @ 246 W, .985
20 min. @248 W, .991
Besides for the ipod dying 15 minutes in, nothing to exciting.
2x15' @ 224 (IF 0.95)
Total time 60' TSS 71.3 IF 0.85
Did the strides at 6% and HMP on the Treadmill. Is that about right for you treadmill guys?
10' 252 W 1.01 IF
10' 252 W 1.01
10' 251 W 1.00
10' 250 W 1.00
15' @ 213; IF 1.065; VI 1; HR 153; Cd 83
15' @ 215; IF 1.073; VI 1; HR 163; Cd 83
20' @ 176; IF 0.88; VI 1; HR 146; Cd 85
Entire workout (171 watts):
Duration: 1:13:40
Work: 758 kJ
TSS: 106.7 (IF 0.935)
Norm Power: 187
VI: 1.09
Pw:HR: 16.1%
Pa:HR: 13.66%
Distance: 17.731 mi
Min Max Avg
Power: 0 335 171 watts
Heart Rate: 86 170 144 bpm
Cadence: 45 119 79 rpm