Some days you have it and some days you don't. Today was unfortunately one where I didn't have it working. My legs where totally dead. They felt fine going in, but about 2/3 of the way through the first 20 min interval, I could feel that things where not lookng good. I finished the first 20 min interval and 4 minute break, and when I started the next 20 I couldn't even get the legs to spin up to FTP. I ended up breaking the interval into 4 and 5 minute blocks with 30 sec rest breaks. I got through the second one and that was all I could muster. I rested a couple of minutes and tried to do a 2.5 but 20 seconds in, I called it a day.
This whole week has more or less sucked in terms of workouts, this seems like a fitting end to week 10. I'll rest up and hope the run tomorrow goes better. After my first real swim yesterday (1000yrd TT as part of Coach R's thread) which felt awesome, I had high hopes for today. Anyway, enough with the pitty party. I'll chalk this up to a mid-OS mental blah week and hopefully get the mojo back for week 11.
Great Job everyone, I WILL be back "mentally" stronger next week (I better be).
Got mine done with minimal drama (save Russell Crowe in Robinhood on the TV - three stars on the movie, IMO ) though there was lots of sweat. I was actually most pleased I was able to raise the temp in my pain cave from 65 to 80 degrees. We’ve been letting it heat up on purpose to acquire a bit of heat acclimatization and hopefully ease our transition into Kona in a couple of weeks.
As for the results, I’m pretty pleased that I’m consistently able to hold just over 200w for the FTP stuff. I’m still struggling to hit the 120% consistently (should be hitting 236) but I am getting closer and it wasn’t any harder today than earlier in the week. Also trying the lower cadence today as at my new FTP almost all the work seems either slightly above or slightly below 90 RPM.
Run on the TM was easy-squeezy other than being HOT and generally gross by that point.
Then, most importantly, I took Al’s advice and followed up with whole wheat blueberry pancakes. I’m a good little solider at a total of 145.5g of carbs as of this writing, sir!
I don't normally post the deets, but thought I'd do so with this being such a key workout for us. Thanks for sharing everyone and good luck if you haven't done it yet!
2 x 20' (4') @ 95-100%/Z4/Hard
#1
Duration: 20:01
Work: 241 kJ
TSS: 35 (intensity factor 1.024)
Norm Power: 201
VI: 1
Power: 111 242 201 watts
Heart Rate: 110 167 150 bpm
Cadence: 78 85 83 rpm
#2
Duration: 20:01
Work: 242 kJ
TSS: 35.2 (intensity factor 1.028)
Norm Power: 201
VI: 1
Power: 70 236 202 watts
Heart Rate: 110 164 157 bpm
Cadence: 77 87 84 rpm
Then 4 x (2.5' ON, 2.5' OFF) ON = 120%/Z5/Very Hard OFF = 65%/Z1/Easy
Aaron, Be careful about referring to these bad days as somehow caused by a lack of toughness or mental fortitude. You've been doing a serious amount of work and nine times out of ten it's about the math- the work, nutrition, recovery, adding up or not. Back off and get stronger. Don't beat yourself up twice.
Aaron, Chris is a smart man, heed his advice. Also, a swim TT does not equate to a day of rest. These Sat wko are tough if not rested, I proved that today.
Jenn, great workout. You should post your details more often. I enjoy reading them.
@Dave, that is solid work, mine did not come out as written, but close, this was a tough one for sure.
@Aaron, good work too, body knows and recognizes effort, that is all it knows, has no knowledge of power this and that. If you took yourself to a failure point, the body will recover and overcompensate.
@Jenn, congrats on completing it entirely. You are the only one.
Here is how it came out for me. I had doubts before I started an was fully prepared to alter it on the go.
50F, winds N@8mph, flat to very gently rolling loop course, 2 corners to make where I have to stop pedaling to make it, that brings my AP/xP down a little but it's ok. My third ride outside and my neck is doing much better. I ride with 15.5cm drop and trainer is very easy on my neck even though I am aero all the time. Outside takes a little time. I also wanted to limit the duration of this ride to 2hrs as it takes me 30min just to get to the spot where I can do intervals. Tomorrow is the run, let's not forget that, I thought so, 2hrs today.
time 2hrs2min, 46mi, AP 227W xP 233W IF .84, TSS 150
I left it all on that bike ride. I took in 600cal, 1000mg/hr of sodium......I was dead, legs not turning on the run. I kept going in no man's land pace like 7:15-7:30(my HMP is 6:33), I was hurting. Than in mi 4 things started to turn round I caught myself hitting the HMP, last half mile I finally was able to run HMP and sustain it, but it was too late, it was time to shut it down. So, 4mi run at blah....pace.
Tomorrow is a true fun day. Run will be interesting. I hope to read all of your run reports tomorrow.
Everybody, awesome job, just reading this workout hurt, doing it, was a hurting on a different level.
I have to admit a little bit of jealousy reading about all the hard work. Life box got in the way today but on the whole in a good way. Morning was spent at the baseball diamond, working on improving the field. (Have you heard the expression "trying to polish a turd?"). As a team head coach I felt it my responsibility to set the example and work on the field. Two other parents from the team showed up as did three other coaches and some of their team parents. Somehow I ended up in charge. Spent a couple hours raking and working on dugouts and trying to make home plate safe. I think we might need a new one, though. Boogied home, cut up a bunch of fruit and took it as my potluck to the Cub Scout Blue and Gold banquet. I thought I might get a run in but by the time I got home it was time to start thinking about getting dinner ready. (My wife spent all day at a women's expo.)
So, I'm going to hit today's workout tomorrow. My PT/CSCS wife has a Chi Running clinic that starts late morning. Weather would support an outdoor ride but her schedule gets in the way so I'm going to hit today's bike on the rollers somewhat early and then hit about an hour+ run. (I'm going increasingly rogue as I mix OS and HIM plans.) I can get the work in before she has to head to her clinic. Will let you know how it goes - iPod and JayBird headphones are charging as I type.
Well Aleksandar, you did indeed speak too soon. My workout was certainly not a fail, and I was feeling good and know I could have completed it...
...but alas I had to cut it short.
I ended up not getting home from Mexico and on the bike until after 9:30pm. Add that to the time change and two kids who I haven’t seen in a week and will therefore be in my bedroom at the crack of dawn tomorrow and I decided ahead of time that I’d do an hour with the 2x20’ intervals and call it a night.
My 2x20’ felt pretty good, probably due to all the “taper” having not been on the bike since last Saturday.
No brick run either, although it should be noted that I ran 50 mins this morning (and 63 min yesterday…actually 20 miles in the last 3 days for just over 265 running TSS points).
Completed the Beginner OS brick workout tonight (Bike MS: 2 x 10' (4') @ 4 | 1 x 6' (5') @ Z4 | 2 x 15' (2') @ Z3 || Brick Run MS: 7.5' @ Z2 | 7.5' @ Z3). Having more issues with the Garmin so no fancy chart today. I felt great during the workout but for some reason I feel a little more soar than usual a few hours after the workout.
Tomorrow is my 18-year anniversary so I'm planning to do Sunday's workout on Monday.
Huge props to all. Doing these bike workouts (any level) and running (any level) is big time work. As I have been doing only the bike portion and have been kind of casual about even that, I am doing more monitoring and observing of the JOS than actually executing it.
You all are really diligent and seeing serious gains and the support amongst the group is really cool. A huge positive from my perspective is how everyone is keeping their perspective. One of the things triathletes don't do typically is rest, take days off. So as these crux workouts come along I hope everyone will recognize the workload and chill a bit if they need to- and they usually need to.
I've begun seeing my roadie pals (cat 1,2,3 mostly) out and working, getting ready for crits and road races. Their workouts, prescribed by their coaches are tough but not like ours, and they don't run. Point being, this is serious work you all are doing and it can be too much. I think that within each OS plan each athlete should be given 2 timeouts that they must use to skip a couple of workouts. Maybe 2 midweek workouts in a row if necessary. Let yourself rebound physically and mentally.
Easy for me to say as I have no plans except crits, so I'm not obsessing this year, but it is a long tri season ahead for you all. It's not how you start, it's how you finish. I remember last year (which was a big tri year for me) looking back thinking I could have taken more rest in the OS.
@Matt, I admire your motivation as I deal with those issues every week. Just getting on the trainer after a long trip back is respectable, let alone doing 2x20min.
I know all too well how it feels. I work on 7on/ 7 off schedule. Like today, the company jerking around begins with an airline out. I will be scrambling to find a place somewhere in this country to put a 12mi run with scheduled intervals. Than after 7 days of flying all over and many different time zones, Saturday comes, I will be dealing with your situation as I always do. Getting on a trainer or going to do anything when I see my kids and wife after 7 days is very hard. There have been many times where I said high, hugged them, kissed them and went for the trainer. My wife never complained as a matter of fact she gave support understanding where I was. She is an athlete also. Getting on a trainer at 0930PM after an airline trip, takes a super tough guy and you indeed are.
Love reading about your work and motivates me to the point that I cannot find an excuse not to do the same. Keep it up.
wow! Looking back where I started this year I couldn't imagine today's workout going well. Those 2.5's really kick my @$$!
FTP=242;120%=290;65%=157;85%=206 20'#1: pNorm=242 20' #2: pNorm=242 2.5's: 292/157 290/155 293/160 292/143 (I was dying and didn't hold my 65% very well here) 15'#1: pNorm=199 (I spent a few minutes catching my breath on this one) 15'#2: 206
P.S. I LOVE my Joule. It makes it MUCH nicer to hit goal watts when you can see your pNorm real time
@ Aleksandar, indeed we are all crazy sometimes with these workouts. And I have found the EN team, and specifically this JOS group, to be tremendous motivation. Hopefully this will continue into the HIP phase, when everyone will be on different plans with different workouts to prepare for and execute each week.
As for the family, I have already spent some time prepping my wife for what the "in-seaseon" might look like...
One thought, if it has not been done already in EN, is to get a good list of hotels that have great lap pools (preferably on-property) or running nearby. I'm sure a lot of us do considerable business travel in EN and have some go-to spots in different parts of the world. Or maybe there is a website you know of that does this.
@ Tom - love the consistency, hitting those intervals just perfectly, that is just great
Well, after earning SAU's and KAU's yesterday I took some time for me this morning and got Saturday's brick done. I'd like to get the name of the guy who spent all morning beating my legs with a stick. 2 x 20's at .965, .964 2.5's: Target 252/137 246/144 247/140 245/141 241/140 (that one hurt and felt like I hit a rip in the time-space continuum) 2 x 15 at .83, .84
Tweaked the run a bit to make it a little more HIM RR like. First 3 miles at MP + 30" (7:10) and then ramped up to MP for a couple miles. Finished out with .5 at HMP (6:20).
My oldest had a baseball clinic at 1pm that I helped out with coaching. Had a really hard time getting into an infielders squat. Thank God I didn't have to do any work with catchers!
Thank you all for the feedback (and encouragement). I really felt like I didn't live up to my standards and it got the best of me. I know that fatigue can reek havoc on you if you let it. Anyhow, I had a great run today and will post it in the run thread.
Looking forward to getting back on the bike in a couple of days! Thanks again for the great words of encouragement!
I got the brick done. But I just can't go longer than 100 minutes on the trainer, so I only did one 15' round @ 85%. As it was, I plowed thru 3 episodes of the 3rd season of 24 (I've only seen years 2, parts of 6&7, and all of 8, so Jack Bauer will get me thru this year at least. He is so easy to follow while oxygen deprived!), and just stopped caring whether Jack finds the virus or not. Just kill us all, and put me out of my misery!
Anyway, my FTP intervals were at .97, but the VO2 were @ 1.15. This is strange, because I program an erg file for my CompuTrainer to be closer to 1.2, so I think over an hour into the workout, the pressure on the rear wheel is easing off a bit; next week, I'll pump up the volume a bit to see if I can get those intervals near 1.2.
Then the run went @ 7:15 for the first half and 7:43 for the second, in pouring rain. HMP and MP would be 7:06/7:24. The RPE was there, but not the speed. But I was still running at the end, and didn't lose weight, so I regard the whole effort as a success.
Done, in. Run not happening because my house is full of doodes replacing windows. I did walk to the coffee shop/grocery store and back (2 mile ish). Does that count?
@ ;Beth: Yes, this absolutely counts. It's the new "Paleo Training"... i.e. hunting/gathering, etc. It's all the latest rage, trust me!
Comments
Some days you have it and some days you don't. Today was unfortunately one where I didn't have it working. My legs where totally dead. They felt fine going in, but about 2/3 of the way through the first 20 min interval, I could feel that things where not lookng good. I finished the first 20 min interval and 4 minute break, and when I started the next 20 I couldn't even get the legs to spin up to FTP. I ended up breaking the interval into 4 and 5 minute blocks with 30 sec rest breaks. I got through the second one and that was all I could muster. I rested a couple of minutes and tried to do a 2.5 but 20 seconds in, I called it a day.
This whole week has more or less sucked in terms of workouts, this seems like a fitting end to week 10. I'll rest up and hope the run tomorrow goes better. After my first real swim yesterday (1000yrd TT as part of Coach R's thread) which felt awesome, I had high hopes for today. Anyway, enough with the pitty party
. I'll chalk this up to a mid-OS mental blah week and hopefully get the mojo back for week 11.
Great Job everyone, I WILL be back "mentally" stronger next week (I better be).
For those about to rock, we salute you!
Be careful about referring to these bad days as somehow caused by a lack of toughness or mental fortitude. You've been doing a serious amount of work and nine times out of ten it's about the math- the work, nutrition, recovery, adding up or not. Back off and get stronger. Don't beat yourself up twice.
Aaron, Chris is a smart man, heed his advice. Also, a swim TT does not equate to a day of rest. These Sat wko are tough if not rested, I proved that today.
Jenn, great workout. You should post your details more often. I enjoy reading them.
Dave
@Al, I read and re read your post, took your advice.
@Beth, nice job, as always.
@Dave, that is solid work, mine did not come out as written, but close, this was a tough one for sure.
@Aaron, good work too, body knows and recognizes effort, that is all it knows, has no knowledge of power this and that. If you took yourself to a failure point, the body will recover and overcompensate.
@Jenn, congrats on completing it entirely. You are the only one.
@Chris, just like Dave good work.
Here is how it came out for me. I had doubts before I started an was fully prepared to alter it on the go.
50F, winds N@8mph, flat to very gently rolling loop course, 2 corners to make where I have to stop pedaling to make it, that brings my AP/xP down a little but it's ok. My third ride outside and my neck is doing much better. I ride with 15.5cm drop and trainer is very easy on my neck even though I am aero all the time. Outside takes a little time. I also wanted to limit the duration of this ride to 2hrs as it takes me 30min just to get to the spot where I can do intervals. Tomorrow is the run, let's not forget that, I thought so, 2hrs today.
time 2hrs2min, 46mi, AP 227W xP 233W IF .84, TSS 150
2x20min(4min)@FTP
interval 1 AP 276W xP 277W IF 1.0 cad 102 HR 153
interval 2 AP 276W xP 277W IF 1.0 cad 101 HR 156
4x2.5min were not going to happen, went with 3x2min(2min) 110-120%, faded big time in the 3rd
interval 1 AP 318W cad 102
interval 2 AP 321W cad 102
interval 3 AP 294W cad 96======time to go home, done! says my body
2x15min(2min)@85%
interval 1 AP 237W xP 238W IF .86 cad 98 HR 149
interval 2 AP 235W xP 237W IF .85 cad 99 HR 147
I left it all on that bike ride. I took in 600cal, 1000mg/hr of sodium......I was dead, legs not turning on the run. I kept going in no man's land pace like 7:15-7:30(my HMP is 6:33), I was hurting. Than in mi 4 things started to turn round I caught myself hitting the HMP, last half mile I finally was able to run HMP and sustain it, but it was too late, it was time to shut it down. So, 4mi run at blah....pace.
Tomorrow is a true fun day. Run will be interesting. I hope to read all of your run reports tomorrow.
Everybody, awesome job, just reading this workout hurt, doing it, was a hurting on a different level.
So, I'm going to hit today's workout tomorrow. My PT/CSCS wife has a Chi Running clinic that starts late morning. Weather would support an outdoor ride but her schedule gets in the way so I'm going to hit today's bike on the rollers somewhat early and then hit about an hour+ run. (I'm going increasingly rogue as I mix OS and HIM plans.) I can get the work in before she has to head to her clinic. Will let you know how it goes - iPod and JayBird headphones are charging as I type.
Nice work all!
...but alas I had to cut it short.
I ended up not getting home from Mexico and on the bike until after 9:30pm. Add that to the time change and two kids who I haven’t seen in a week and will therefore be in my bedroom at the crack of dawn tomorrow and I decided ahead of time that I’d do an hour with the 2x20’ intervals and call it a night.
My 2x20’ felt pretty good, probably due to all the “taper” having not been on the bike since last Saturday.
Interval 1 (20' @z4) - NP: 223w (IF 0.989), cadence: 88, HR: 147
Interval 2 (20' @z4) - NP: 225w (IF 0.998), cadence: 88, HR: 158
Strangely, the HR was very low tonight.
No brick run either, although it should be noted that I ran 50 mins this morning (and 63 min yesterday…actually 20 miles in the last 3 days for just over 265 running TSS points).
http://connect.garmin.com/activity/72705665
Rest day tomorrow. Then Monday I'm back on the schedule (albeit with a bit less running).
Cheers all,
Matt
Tomorrow is my 18-year anniversary so I'm planning to do Sunday's workout on Monday.
You all are really diligent and seeing serious gains and the support amongst the group is really cool. A huge positive from my perspective is how everyone is keeping their perspective. One of the things triathletes don't do typically is rest, take days off. So as these crux workouts come along I hope everyone will recognize the workload and chill a bit if they need to- and they usually need to.
I've begun seeing my roadie pals (cat 1,2,3 mostly) out and working, getting ready for crits and road races. Their workouts, prescribed by their coaches are tough but not like ours, and they don't run. Point being, this is serious work you all are doing and it can be too much. I think that within each OS plan each athlete should be given 2 timeouts that they must use to skip a couple of workouts. Maybe 2 midweek workouts in a row if necessary. Let yourself rebound physically and mentally.
Easy for me to say as I have no plans except crits, so I'm not obsessing this year, but it is a long tri season ahead for you all. It's not how you start, it's how you finish. I remember last year (which was a big tri year for me) looking back thinking I could have taken more rest in the OS.
Be patient, and nice work all!
@Chris, thanks a lot.
@Matt, I admire your motivation as I deal with those issues every week. Just getting on the trainer after a long trip back is respectable, let alone doing 2x20min.
I know all too well how it feels. I work on 7on/ 7 off schedule. Like today, the company jerking around begins with an airline out. I will be scrambling to find a place somewhere in this country to put a 12mi run with scheduled intervals. Than after 7 days of flying all over and many different time zones, Saturday comes, I will be dealing with your situation as I always do. Getting on a trainer or going to do anything when I see my kids and wife after 7 days is very hard. There have been many times where I said high, hugged them, kissed them and went for the trainer. My wife never complained as a matter of fact she gave support understanding where I was. She is an athlete also. Getting on a trainer at 0930PM after an airline trip, takes a super tough guy and you indeed are.
Love reading about your work and motivates me to the point that I cannot find an excuse not to do the same. Keep it up.
FTP=242;120%=290;65%=157;85%=206
20'#1: pNorm=242
20' #2: pNorm=242
2.5's:
292/157
290/155
293/160
292/143 (I was dying and didn't hold my 65% very well here)
15'#1: pNorm=199 (I spent a few minutes catching my breath on this one)
15'#2: 206
P.S. I LOVE my Joule. It makes it MUCH nicer to hit goal watts when you can see your pNorm real time
Brick run: 35' 4.45 miles.
Now for some R&R and chocolate milk!
As for the family, I have already spent some time prepping my wife for what the "in-seaseon" might look like...
One thought, if it has not been done already in EN, is to get a good list of hotels that have great lap pools (preferably on-property) or running nearby. I'm sure a lot of us do considerable business travel in EN and have some go-to spots in different parts of the world. Or maybe there is a website you know of that does this.
@ Tom - love the consistency, hitting those intervals just perfectly, that is just great
2 x 20's at .965, .964
2.5's: Target 252/137
246/144
247/140
245/141
241/140 (that one hurt and felt like I hit a rip in the time-space continuum)
2 x 15 at .83, .84
Tweaked the run a bit to make it a little more HIM RR like. First 3 miles at MP + 30" (7:10) and then ramped up to MP for a couple miles. Finished out with .5 at HMP (6:20).
My oldest had a baseball clinic at 1pm that I helped out with coaching. Had a really hard time getting into an infielders squat. Thank God I didn't have to do any work with catchers!
Nice work all!
Looking forward to getting back on the bike in a couple of days! Thanks again for the great words of encouragement!
I got the brick done. But I just can't go longer than 100 minutes on the trainer, so I only did one 15' round @ 85%. As it was, I plowed thru 3 episodes of the 3rd season of 24 (I've only seen years 2, parts of 6&7, and all of 8, so Jack Bauer will get me thru this year at least. He is so easy to follow while oxygen deprived!), and just stopped caring whether Jack finds the virus or not. Just kill us all, and put me out of my misery!
Anyway, my FTP intervals were at .97, but the VO2 were @ 1.15. This is strange, because I program an erg file for my CompuTrainer to be closer to 1.2, so I think over an hour into the workout, the pressure on the rear wheel is easing off a bit; next week, I'll pump up the volume a bit to see if I can get those intervals near 1.2.
Then the run went @ 7:15 for the first half and 7:43 for the second, in pouring rain. HMP and MP would be 7:06/7:24. The RPE was there, but not the speed. But I was still running at the end, and didn't lose weight, so I regard the whole effort as a success.
@ ;Beth: Yes, this absolutely counts. It's the new "Paleo Training"... i.e. hunting/gathering, etc. It's all the latest rage, trust me!