Wednesday- Bike/Run thread

Keith Wick

 Yeah, we're not swimming and then running......but still running.

Bob Arsenault

Due to work logistics I will be flip flopping Tuedays and Wednesday workouts.   I decided to do the bike workout on the trainer to really focus on the inetrvals and get some of that FTP work/speed/effort back.  I seem to have a hard time keeping FTP levels outside with all the distractions.

I definatley had a hard time maintaining my levels, partly due to some pretty good leg fatigue, and I also think I've lost some of the top end effort without doing the FTP intervals as consistantly between the transition period, building up outdoor miles, and getting use to new much more aggressive bike fit.  I think I will do 1 trainer workout a week to focus on regaining some of this lost power.

30' run w/ 3 X 3' went well. Love running off the bike.

Nate Parady

Planning to do wednesday bike workouts 100% on the trainer...knocked out todays bike workout but had to skip the brick run due to schedule...will do a short run after work..

[Deleted User]

Got the bike workout done on the trainer this morning. I was kind of dreading that much FTP work on the trainer, but it was not too bad. Solid workout. Then a run in the rain and I felt great. Funny how the fatigue seems to come and go on this plan. 24 hour of R&R until the long run tomorrow morning.

gopetego

My momma said there would be days like this.......

First EN bike w/o that I really blew up on. My legs had nothing - it was if the power in my muscles went on vacation and forgot to take the rest of my body with it......intervals turned into 10, 12, 12, 6 and only the 1st at 90% IF. Felt harder than an FTP test and had to stave off cramps behind left knee. Went for a 20 minute walk in the rain as the brick run......

I can only assume its due to the accumulated work of the last 4 days: Sat - 15k / Sun -Sprint Tri / Mon & Tues - swim/run

Hoping for better fun tomorrow...

[Deleted User]

@Pete - I had a very similar Wednesday morning two weeks ago. There's good days and bad days I guess.

Nate Parady

@Pete, did you have smoke coming out of your ears also...

Keith Wick

Just finished the FTP ride on the trainer. No brick run as it's close to ten o'clock and raining. FTP was tough and I just couldn't hold the watts. It's been that way for many of my past rides, so I decided to go by RPE. Turns out I was struggling to hold between 85-90%. Just kept going at that pace and finished the full time. I'm going down to see Todd at TTbikefit tomorrow and get some adjustments made. I'll probably test sometime next week just to get an accurate FTP with whatever changes we make. Hope this doesn't continue, but if it does will just push through.

Keep on going IMPL peeps.

Steve Ross

Will be doing the Wed intervals exclusively on the dreaded trainer for the first time( by choice) the same as Nate to get a focused quality ride in not fighting the terrain,cars,lights, or the weather.

henrysacco

Ended up doing this one outside after work. Surprising felt pretty good. Biked 29 miles, average 19.5, TSS 150, IF 1.06. NP 183. Didnt feel so good for the run, kept it in zone for 3.5 miles, IF .92.

Steve West

I had nothing last night so I went to bed early and got up at O'dark-thirty and got most of the intervals in before work. Need to do a better job next week managing sleep and fatigue...

Nate Parady

felt very flat this morning...sturggled to get into zone 3 let alone zone 4...got 1 hour done and called it a morning...will get a 25 minute easy run in this afternoon...trying to get pumped for the Thursday long run...Extra early bed time for me tonight...

[Deleted User]

On the trainer again this morning. I was a little short on time and wanted to get both the bike and run done before work, so I did the warm-up and FTP stuff (3 x 13), and brief cool down only on the bike. Skipped the 85% part. Went well and felt pretty good. But man those long FTP sets are tough on the trainer - but I'm thinking a lot of it is mental. I put on some good tunes and thought about a certain big race looming...

Then out for a run. Beautiful morning here in upstate NY, and felt good doing the 3 x 4' @ HMP. Even relatively awake today at work!

henrysacco

Felt pretty good on the bike today, though it was on the cooler side and the motivation pretty low. Got in 82 minutes included 3x13' at .88, .89, .88. Tough finding the legs on the run right after, cut the run short by a few minutes. Big run tomorrow...

Steve Ross

Dumped the trainer tonite and did so good quality hill repeats in the Gateneau hills this evening followed up the ride with a dead leg run, mission accomplished. Hopefully legs will respond tomorrow for the long run

Steve West

Last night didnt work for me.... had 4 hours sleep, long day at the office then 30 minutes mowing the lawn (zone 3 effort) and had nothing left.... decided to bag it and get to bed early.

This AM tried again but couldnt manage more than 1 FTP interval..... still tired..... toss in the towel again so I dont interfere with tonights run. Maybe if I really feel frisky after 12 miles I can see if I have any FTP left in my legs... not likely but if its there, I'll go for it again.....

Bill McKinney

Got mine done before going on a field trip with my oldest. Did the 4x10' on the trainer @ 243, 243, 243, and 241 vs. a last test of 236, so feeling pretty good about the consistency. Got the run done and hit the 3x4'@z3 without any problem. I've had 2 out of town trips + a bad cold that screwed up training the last 2 weeks, so it felt good to be back in the swing of things. Too bad I'm going out of town next week again...after that, though, it's ON!

[Deleted User]

Needed to rearrange the week a little, so Wednesday's bike/run was moved to this morning. Due to weather, daylight, and work, the bike workout was on the trainer. I think I am fried, mentally and physically - just could not do 46 minutes at FTP on the trainer today. Got about half of that in, and had to call it quits. Bailed on the run too. Just felt I needed to back off a little.

Should be good for the long run tomorrow, then a 3.5 mile race after work on Thursday (which will serve as next week's run test). Swim Friday, and big day Saturday.

Nate Parady

@ Jim, glad its not just me...I think it s the thought of doing OS type work on the trainer...I would rather ride outside for 2 hours than spend 45' on the trainer...

I'm moving some things around this week b/c I'm doing my big day on Friday...taking a day off from work...
Today is a swim and maybe a light spin in the afternoon.
Wed is long run
thur is light run
Friday is Big Day...

Steve West

First good trainer ride in a while. Hit all the intervals but the fisrt 1 was abit over and likely caused me to fade on the last interval. Finished the 90' with 25' @ 85%. Straight to the deadmill for 5 miles in 41'.

Today I think I realized I need to be very serious about the time I have left. Mooseman weekend in 3 weeks, wedding in 4, LP training in 5..... so much to do.....

Bob Arsenault

I did the 90 min bike workout on the trainer today. One because of the lousy weather here and two because I'm feling the need to really hit the intervals hard to build up some of that top end power to get the FTP back up.   Having a harder time this year being able to push that hard outside.  Not sure if it is the weather or just in my head.

Hit the 5 intervals between 93-95%, I was very happy with the workout.  Followed it up with a 30 min brick,still being cautious with my running.

Going to be doing the Big Tri Day on Thursday, Conferance all weekend.  Rain and wind forcasted so should be a good mental toughness day.

bfritton

Well after several days in wallowing in self pity after poor run last week in Kinetic Half finally got back up on the horse and did a hard workout. Did the Wed bike today as per RnP suggestions and was still pissed about last weekend so the bike and legs paid. FTP intervals 8min, 10min, 12min, 2 x 8 min, IF of 1.02,1.01, 1.03, 1.04, 1.04 total IF for ride was .93 which is about the highest it has ever been (not being an FTP test). Will do ez 40 min run tonight, first run since last Saturdays race. Glad my legs responded this morning. Skipping big day this weekend as just did a half last weekend, will do the 4 hour, 3 hour thing instead.

Hope everyone is doing well. Will see some of you in LP in a few.

Late

Bill

Keith Wick

Brick went well today as I just tried to go hard and did the VO2 stuff at 2'/2' rather than the 30/30's. holding the watts was pretty easy and did it in different environments- 1 on a long hill, 1 on a flat and 1 on a steep hill with low cadence. run was fast as well.

Bill McKinney

Been MIA for a couple of weeks, but back at it. Did the VO2 as 1:15/1:15, but didn't get to the brick. Busy times at work and home are definitely getting in the way.

Steve West

Took the day off - called it my 1 day taper for Mooseman weekend.

Keith Wick

struggled to get anything done the past three days, so made it a point to get up early and get the ride in before work. legs felt fine after warm up and just kept hammering the watts after the vo2 max intervals. i don't feel so bad now about the beginning of the week.

henrysacco

Last two days were tough for me also, but got both the bike and run in tonight and hit all the numbers. Tomorrow should be interesting on the long run given the forecast for tomorrow in the Boston area.

[Deleted User]

Was kind of wiped out the Quassy HIM on Sunday, and only swam last night. Was going to do an easy ride this morning, but just stretched instead. Hoping to recover in time for Lake Placid rally, where I think I will make up for my recovery few days!

Keith Wick

Did the bike on the roadie today to see if I should use that for the Brewery ride or stick to the tri bike. It was so weird as it is such a different position. I also had no idea of what to push for watts, so I just rode hard. I headed to a 5-6 minute climb that goes up the Blue Hills access road. I've never been able to climb this on the roadie without standing up. Decided to try it today to get the vo2 max intervals done in one shot. I ended up overshooting the target watts, but climbed it without standing, so I went to the bottom and decided to do it again---success. Now this seems overly strange to me since my FTP hasn't budged in months, remaining at 230-235 even while transitioning from indoors to outdoors on the tri bike. My FTP has been higher in the past, but even then I couldn't do the climb----confused, but I'll take it.

I'll run later tonight.

henrysacco

Legs feeling much better than last week. Hit all the numbers on the bike and the run felt great. Got done just in time to catch the beginning of the Bruins game!!!

Keith Wick

Since I'm a day behind this week, I can still post the Wed. bike thread. Of course as soon as I'm about to head out, it starts to rain. I'm starting to get used to this and feel like I've been riding in the rain at least once a week. By the end of the ride it was a downpour with little streams starting to form on the road. Given this, the last 20' was closer to 90% than 75-80% described. My legs felt very tight at the beginning and I didn't think I was going to get any FTP work in. The loosened up eventually and I was able to hit the marks. This was also the first time with the 12-27 on the tri bike. I'll have to play with the comfort spots that I'm used to as I feel more in between gears than I did with the other cassette.