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Week 10 Bike Thread
connect.garmin.com/activity/61591028
I had to modify today (Sunday) due to traveling with family in an apartment and time available outside. I will run today’s run tomorrow (Monday) and, opted instead to do next Tues brick this morning starting with the run - reverse brick. So will run tomorrow (Mon), do Sat run on I missed on Tues (30 mins) and be back on track Wed….
Was very tough to do these 4 X Z5 intervals on the heels of yesterday and having done the run first
…….. but did hit all targets….. 
…….. but did hit all targets….. Entire workout (224 watts):
Duration: 1:00:49
Work: 816 kJ
TSS: 78.9 (intensity factor 0.886)
Norm Power: 248
Distance: 19.106 mi
Min Max Avg
Power: 0 409 224 watts
Cadence: 40 117 84 rpm
Good luck out there this week peeps!!
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Well done Shaughn. It is Tuesday in my OS world:
10' warmup
4x2.5@320/320/321/322(1.22/1.22/1.23/1.23)
25'@216(.83)
5' cooldown
Felt Saturdays wokout in the legs still.
53:48 0.888
10': 0.816
4x2.5': 1.174, 1.170, 1.171, 1.198
10': 0.841
15' warmup
4 x 2.5' @ 312(1.25), 308(1.23), 305(1.22), and 299(1.2)
25' @ .867
Planning on doing a short trail run after work today.
Yeah--there has been a lot of summoning of demons recently. You really do play those mental games to get this work done.
I have a love/hate relationship with V02 work. It is by far the hardest workouts of the year for me and for that reason I hate the pain at times, however it is also the block of training that I typically benefit from the most so I love to see the results after suffering for about 6 weeks.
The 25' with a few strides felt great.
18' warmup
4 x 2:30 @ 264W, 270W, 267W, 270W
22' @ 182W, 88RPM, IF .81
Total bike 60', TSS 73.9
17' Z1 run incl 5x strides, TSS 19.1
Tough wko - although my AVHR for the 2.5' repeats don't get quite into the Z5, I'm hitting some pretty high numbers getting the AVHR up into the Z4. I figure my HR has about a 30" lag between hammering and seeing it rise. The recovery has about a 15" lag for it to drop. So, overall, I met the intent and did some Z3 intervals at the back end to get an even hour in.
Run felt good @Z1 and actually got in some strides. Time to rest up for tomorrow's early run wko. Need to get it done before the kids and their mom's line up at the bus stop at 0630 and watch a crazy man run 200m and 400m repeats up and down the road like his hair is on fire!
Got mine done this morning and it didn't feel any easier to me. Haven't downloaded the file yet but I did use an ERG file. I did get through all four without faltering. Once again, I found the 85% very hard. I did 10 minutes and then went for a 20 minute run with a few strides. The run felt good.
I had to do the "morning person" thing today due to taking a bike repair class Tues. evenings this month. It wasn't too bad. After being up about 15 minutes I was ready to hit it. I did a 15 min warm-up to give myself some extra wake-up time. Used my inhaler again pre-workout. Then I was very pleased to hit the 2x2.5's in 207, 208, 208, 208. My target was 207. When I however downloaded the data to WKO+, that software had me at different average power for the intervals than the Garmin display and software did. Garmin said my second interval average power was 204! Grr! I think I'm having some technical issues. I've noticed that all of my power files have random drops down to speed=0, even while the power and cadence numbers stay high. Sometimes the power drops to 0 to, with cadence still normal. I'm wondering if it is due to electronic interference. I'm going to experiment with turning some electronics off and see if there is signal interference. In the mean time I'm taking credit for 208! I'm going to do the brick run on Thursdays instead of Tuesdays this month until my class is over.
It seems like every workout I can hit a number that is 1-2 watts higher in these intervals. I like that trend and hope it continues!
I am tired since Friday I did my Thu workout due to craziness at home. So no days off since last Friday. I will get my next day off this coming Friday. I don't recommended this..
WU for ten minutes to get loose than
4x2.5= 228, 232, 231, 238
30 minutes at .88
Total workout was 1:03, TSS 88 IF .91
Just like last week, when the 2.5/2.5 sets are the main focus of the workout they don't feel too bad. 353 is my 120% and I did 354, 353, 350, 358, then 21 minutes at .85.
Oh and the easy peasy run after sucked today too. still felt out of it from the bike.
Interval 1 = 329 (1.2)
Interval 2 = 329 (1.2)
Interval 3 = 324 (1.18)
Interval 4 = 312 (1.14)
final part of ride = .84
Target: 323
4X2.5s: 326, 322, 323, 332
1X27: 216w (.802)
Total Bike: 1:00:07, 244w (.908)
Swapped the run for playing tennis with my wife tonight, I'm sure that option is in the fine print somewhere in my training plan, just haven't found it yet
It's in the SAU supplement.
Ah right. I knew it.
Still messing with my position, and it is a tighter hip angle, so I do find myself "cheating" and sitting up a bit during these VO2max intervals in order to max the V of O2. :-) Am I a bad person for that?
4 x 2.5 @ 307, 303, 305, 302
1 x 22 @ 223 (IF 0.89)
I ran outside (20 degrees but clear and breezy). Kept it easy, but it really felt good...maybe because I didn't have to work that hard. :-)
Hey Carl - this is pretty good since you were nursing a very sore knee. You'll feel it tonight I'm sure!
Bring on the Wed run.
One thing I've noticed as this 0/S has progressed is how much harder the 85% stuff is feeling. First 8 weeks the main work was obviously tough but could get through the 85% pretty comfortably. Now taking quite a bit of physical and mental effort to get it done. I think the only part of these rides that doesn't hurt is the warm-up.
1) 124.9% ~ 72.7% feeling strong
2) 120.5% ~ 66.8% getting tough
3) 120.0% ~ 62.0% suffering really shows
4) 121.0% ~ 42.9% counting seconds from the start
30' @ 174w (0.851)
Total Bike 1:05:09 @ 184w (0.896)
Deadmill Run - 4 miles @ 8:21 in 33:25
As I've stated in prior posts, for some reason the VO2 workouts are easier for me than the FTP intervals. My 120% is 305 watts, today my 2.5's were: 328, 325, 321, 318 My rest periods are between 70-75% My 1 X 30' was @ 90%
I know I'm over shooting my projected watts but I'm not crushing myself or suffering terribally by doing so. My 27' brick run felt great afterward.
Is there another reason why I should not continue to push these as I am, as long as they do not impact workouts down the road?
I think one thing it does tell me is that I need a higher FTP.
I'm doing the sufferfest revolver instead and turning them into Vo2m sets for motivation and then riding longer to round out the hour. Pretty much slayed myself last night. Don't have the details at work just the summary.
Entire workout (212 watts):
Duration: 1:04:35 (1:05:23)
Work: 822 kJ
TSS: 92 (intensity factor 0.928)
Norm Power: 241
VI: 1.14
Distance: 19.866 mi
Trying to reach 800Kj on each ride now to help with the waist line as well. So a few more secondary goals of each ride. (800KJ and IF .9 or better)
Did the wko yesterday (Tuesday). Felt okay throughout.
For me, 120% is ~ 255w. I've been doing the "work" segments at > 260w ... is this okay or should I tone it down?
Entire workout (171 watts):
Duration: 59:59
Work: 616 kJ
TSS: 74.6 (intensity factor 0.867)
Norm Power: 190
VI: 1.11
Pw:HR: n/a
Pa:HR: n/a
Distance: 24.873 km
Min Max Avg
Power: 0 304 171 watts
Cadence: 10 101 83 rpm
Speed: 0 40.5 24.9 kph
Pace 1:29 0:00 2:25 min/km
Crank Torque: 0 70.2 19.6 N-m
In Coach Rich's overachieving wiki post, he seemed to indicate that anything up to 5% over a prescribed interval zone effort was sort of ok. Granted that was in the context of 95-100% FTP work, but seems the same would hold true for VO2. The above puts you a little over 2% so would think that is ok. I do all of my bike work on real course videos on my CT... the variety of grades helps me pay attention, but it is a little harder to hit a specific number (For me I think that is a good thing as it is a tad more realistic than a dead flat CT course or exact same trainer resistance, but other prefer ERg files to take the mental equation out of it during the outseason, but I digress...).
In mine I have gone as high as 123% and don't (yet) feel as though that is materially digging a hole vis-a-vis the 120% level. I suppose the governing thought should be "are you hitting at least 120% on all of the intervals?" Given the 5% variance, you would not want to go above 265W on any given interval. It stands to reason that there is an implicit "error zone" around any given % of FTP workout as any given person's tested FTP is at varying degrees of representation of there "true" FTP at any given time. That is not a license to do what you want, but supoprts the notion that there is no magic to the exact number of 120.0% of tested FTP.
I've seen several posts in which people have their highest numbers for the first interval (some greatly above 120%), and drop from there. I've been aiming to hit 120% for the first interval, and either hold that or increase through the next intervals. Should we be killing ourselves and risk not making 120% for the last interval, or hold to the 120% and give what we can at the end?
From everything I have seen and read here, hold 120 for all. No need, indeed probably not a great idea, to go above that for any of them. I really don't intent this to sound snarky in any way, but it now seems pretty clear to me that if RnP thought it was a good idea, they would have written 3X2.5 @120%, 1X2.5 @ "as much as you can"
As an aside, it seems to me if you get all the VO2 intervals done at 120% for these 6 weeks of VO2 work, you are a hero.