Week 19 Bike/Brick
Ha! This was my post last night....
[crap, very sorry to all you guys. I really did suck today.
could barely motivate myself out the door. cold/wet/VERYwindy. struggled to push anything past z2. got to my loop (1.2 mile oval) and there was a huge headwind on three legs of that oval. how is that?! as soon as I had that first blast of wind hit me, I folded my hand. just picked up the feet and shuffled for a miserable hour. WTH happened?
so, going stupid. Doing Tuesday brick tomorrow, gonna put today's run on after the scheduled bike. then take Tuesday off before getting back on track for Wednesday.
this is me...pissed. ]
Today's Brick.... no power available, so went outside for an Always Be Pushing Ride on a familiar hilly 38miler. Me & friends usually work this ride pretty good and get back to the house in 1:55ish to 2:00. Our previous best was 1:51. Rode it solo today, no aero, on the roadie. ABP, focus. Negative split, and bested that PR by 14 minutes, FOURTEEN! in 38 miles! WTF?! and really did save some for the run, forget the shorter brick, I had to redeem myself from yesterday's debacle. 9+ miles in 75 minutes with 4x1/2mile repeats at TP.
Redeemed.
wish I had watts to log, but I'm not gonna spend any time waiting around for it. Actually, calling Quarq back right now.
have a good one
Comments
Chris-
VERY NICE JOB BRO>>>WAY TO GET THE WEEK STARTED FOR US!!! Week 19 BRO!!!!!
Glad you had a good day today. 14 minute PB over 38 miles?? Wow! Nice WORK!
---Ann.
WEEK NINETEEN!!!!!!
COME ON, FEEL THE NOISE!!!!!! (ROAR!)
@ Ann - Omni Winds, huh? remind me of that if I ever consider signing up for a race up there
Great ride Chris!
I had a tough time on the 2x20 today. I did 1x20 then 1x13, was planning another 1x7 but I could not do it. The run went well, 25:00 at 6:48.
Work: 783 kJ
TSS: 101.9 (intensity factor 0.904)
Norm Power: 185
Running later at the station
I'm thinking about dropping the intensity on Thursday's ride to give myself some extra rest going into this weekend's 40K TT. Hmmm...
Will do a run after work.
18' warmup
20' @ 224W (0.97), cadence 86, HR 167
20' @ 217W (0.94), cadence 84, HR 166
9' @ 190W (0.82), cadence 89, HR 156
Total bike 75', TSS 90.8 (0.85)
Run 8' @ 7.3MPH Z1
I had a fight with the Life Fitness bike at the Holiday Inn here in Boston. I did 70 minutes with my 2X20' at Level 10, 85 cadence, felt tough. I will do the Z2, 45' min run tonight. Piles of snow everywhere here and about 25 degrees......different for us Austin boys..........RUN connect.garmin.com/activity/72050708
Kevin - atta boy! That is an awesome race result!
2 X 20' (4')@ Z4.
Total bike 75' and felt good
Run - Z2 out and Z3 back. The Z3 was more like a fartlek, but still came in at target pace and HR. Time to do a little Fat Tuesday celebration before Lent. I give up alcohol, so this should be a good time to cut a few pounds!
I feel like I cheated today, but it felt good. I went outside for the ride after work today. Tried to stay committed to the wko. Evening out power numbers outdoors is going to take some practice. When I down loaded the numbers the end result looked very much like a trainer ride. Imagine that. You train your body to do something for 18 weeks and it gets use to it. Anyways, being outside on the bike felt AWESOME. Looking forward to spring and daylight savings.
20 @ 279W, 1.035
20 @ 267W, .989
28 @ .891
20 at 265 (1.04)
20 at 266 (30" breaks at each 5' mark) (1.04)
Half hour run at HMP (6:44 average)
Another 15' @ .84
Really hoping for some warmer weather sometime soon.
10 min very easy warmup...little ITB flair up.....Rolling it to death though
15 x 3
1. .97 IF, 145 HR, 82 RPM
2. .99 IF, 150 HR, 81 RPM
3. .98 IF, 150HR, 79 RPM
Then rode for about 15 min to cool down and see if the ITB would release....
Duration: 1:17:28
Work: 767 kJ
TSS: 102.6 (intensity factor 0.894)
@ Calr and Tucker - nice work!!
Week 17 Thurs bike:
Happy Trails to you all today!
Fatigue is setting in, not hitting the numbers - I'm starting to worry that next week's FTP test might actually show a drop
7' warmup
14' @ 216W (0.93), cadence 85, HR 158 (ended a minute short by mistake)
15' @ 222W (0.96), cadence 86, HR 166
15' @ 217W (0.94), cadence 86, HR 166
Total 60', TSS 76.8 (0.88), HR 151
Today's wko was Saturday's VO2 stuff. Quarq is in SD getting fixed, getting it back tomorrow. I'm confident that I have a better sense of a subjective and shorter z5, as opposed a longer z4. So, I put my tri bike on the trainer and made the 2.5's tongue waggin' hard, then 2.5's ez. workworks. then when the Quarq gets back, I'll try to frame the 3x15's z4 on the road with my planned 3hr ride on Saturday.
10' hi cad warmup
5x2.5 very hard (and in aero position for the first time since October, no issues), with 2.5' ez in between
3x10' z3 (?) steady pressure and tempo (again, in aero postion)
75' total
and got that first shave outta the way. just improved my W/kg just by losing all that caveman.
@Shaughn - awesome. I can just see you hammering that Life Cycle on the extra comfy padded seat bringing smoke!
Ran out of steam this morning. Did warmup okay, but then just wilted and did only 2 X 15' @Z3 PE and HR. I did some good spinning drills and called it quits at 60min.
Time to relax and do some epsom salt soaks and self-massage with "da stick". I might even swim tomorrow for recovery. My 41k TT got re-scheduled to this Saturday and when I signed up for this I envisoned breaking 60'. Right now, I'm just looking forward to a good night's sleep and gettting my mojo back...
@ Joe, thanks but I hated the seat - felt like the circulation was being cut off a few times due to the width and pressure point. Also, the shorter crank arms felt something like riding a tricycle! Further motivated me to beat that thing into the ground!
@ Kevin, I think Chris' comments are right on. You should feel fatigued at this point in the OS from the cumulative load of all the work - with a purpose. Once that load is lifted, you are going to feel like a caged TIGER and be unrelentless on the competition this spring. Just keep plugging like you have so consistently throughout the OS. Great work this OS Kevin!!
Looking forward to getting across the OS fnish line and doing a little transition action... then gearing up for the IMCDA!
@Kevin: I'm not... About 3 months ago I decided that I would try and educate myself on fitting. I know there is no substitute for an experienced eye, but the various parameters can be figured out (although there is a bit of learning curve in being able to parse the high signal-to-noise ratio regarding various measurements and ranges) ... and it strikes me as a pretty big trial and error exercise even if you are working with a professional fitter... having said that, going into this exercise I told myself I would call in the pros if I thought I had twisted myself into a pretzel.
First 15' = 240w
Second 15' = 247w
Third 15' = 256w
Today was a perfect example of how arbitrary HR can be. I did the Saturday workout at the same wattage I always use for the 2.5/2.5 intervals and my HR was 10 beats higher for each one than it normally is. If I had been using HR only, there's no telling how much lower my wattage would have been.
I am fatigued as well and have also considered the possibility that next week's test may yield a lower number than the last test. No matter, as I'm sure after the transition period we'll all be lighting up the road!
Despite how fatigued I've felt on the bike for the last 6 weeks, I have nailed every single run interval almost to the second. I would have never guessed this after struggling so much to maintain my wattage.
Nice work all.
I suck!!! Only did one "technique" bike workout this week. My legs were still sore from Sunday half marathon, then I got a cold. Will try again tonight and on the weekend