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Week 1 - Bike

Joe HallatschekJoe Hallatschek
in Group Discussion-OUT SEASON-OCTOBER CREW

Okay - hoping this works! This should be the place for everyone to put week one bike and bike/run (brick) workout stuff. Another thread for this first week should be "Week 1 - Run"  for anyone else to start. image

Although officially, week one begins Monday, I am doing some travelling this next week and will do my test tomorrow. If anyone else has tested, tell us how you did! image

Comments

  • tri.bassetttri.bassett
    I jumped the gun and started last week. Don't have power meter yet (coming soon) so used LTHR for the bike: 40 min/22.1 miles/33.2 average. I used my Computrainer set to 185 watts static load. Run test was Friday: 5k, 25:27, 8:12 pace, vdot 37.4
  • Joe HallatschekJoe Hallatschek

    Greg - I don't have a power meter either and just use HR. My LTHR was 159 (same as last year's first test) and my AVSP (with magnet on back wheel) was 20.0 mph. So, it's a great first test. I had to break the 40' into 10 X 3' @ Perceived Exertion level 5 (1' @ PE 4). I'm coming off a pretty good break and just can't hammer yet. image



    Good job getting the run test over. I always go into the test with a little bit of dread and excitement just like a race. Just gotta remember, it's the first mark on the wall and we'll only get better from here! image

  • CarlCarl
    Well my FTP post accident at 240 from 250.

    Thursdays FTP was 2x8 (2) went so damn well I must boast--#1 was 1.008 and #2 was 1.008. We rode for 2hrs and 5 min and went 45 miles. Was hitting 305 watts for up to 30 sec.

    This is going to be a great season.

    For those of us that tested outside and will end up inside on the trainer remember your watts will and can drop up to 25 watts. Very normal so don't get discouraged.
  • LynneJLynneJ
    I'm going to start the Oct OS next week secondary to a little trip to the Big Island this upcoming weekend. Fly over fairly early Thurs morning and then back Sun evening. Not taking a bike so I could run but it'll be easier to just start a week late.

    Lynne
  • motorbear4806motorbear4806

     Glad to see that inside vs outside testing results in a lower #.  Just finished my TT and was disappointed to say the least.  Now I am just a little disappointed  vs all kinds of grumpy about it.  I have my work cut out for me this OS

  • johansenjohansen
    Just finished my 40min test. average on my Tacx Flow was 293watt, 26,2mph, avg hr 162. Watt is probably way off. Can't wait to get my new powertap. And then its "only" 2x20min.
    Is it to early to hate indoor riding in week1? image
    Still can't access the Data tool.
  • UnknownUnknown
    Just finished my bike test. Unexpected rain pushed it indoors and expected poor fitness made it even worse. Probably should have waited another day as I'm still sore from Saturday's Kings Ridge Grand Fondo (103 mi, 9500 elev - windy foggy rainy, oh boy!).
    I must now pay for my offseason sins.
  • CarlCarl
    Well burned some rubber today....Bike workout was 3x8 min FTP's.
    #1 - 1.07
    #2 - 1.06
    #3 - 1.017!!!!!!

    Then brick run 20 min and averaged 7:44 miles. Just wanted to pull a Timmy today. I promise crew I will settle in image
  • LynneJLynneJ
    Posted By Carl Noftsger on 03 Oct 2011 07:22 PM

    Well burned some rubber today....Bike workout was 3x8 min FTP's.

    #1 - 1.07

    #2 - 1.06

    #3 - 1.017!!!!!!



    Then brick run 20 min and averaged 7:44 miles. Just wanted to pull a Timmy today. I promise crew I will settle in

    Carl, as this is my third OS in the Haus, I'll try to be a voice of reason. Please don't do that consistently, I know from personal and other's experience that it'll bite you in the butt big time as cumulative fatigue etc. Overachieving (being a Timmy) tends to turn into underachieving further along. 

    Lynne

  • Michael JohnsonMichael Johnson

    DID FTP Monday...beautiful day. couldn't resist:

    42:00 @ 252w NP(3.2w/kg) a PB in my 15cm drop aero position (most aggressive position)

    Old PB was 250w (nothing dramatic but I'll take it)

    Goal OS 3.5w/kg....276w!!

  • Joe HallatschekJoe Hallatschek
    Alright - looks like the bike testing is just about done! Regardless of where we ae starting, it's a mark on the wall and a start point. Like RnP said somewhere in Wiki last year, "...it was the best you had on that day and now it is time to move on...".

    I'm actually looking forward to the next test in 8 weeks to see how much better I will have gotten!
  • Joe HallatschekJoe Hallatschek
    Got in my first non-test workout this morning and boy, did I feel the effects from yesterday's run test.

    Did the 2 X 8' @ Z4 (2') with 6 X 3'(1) @ Z3 for about an hour total in my new zones. Since I am a HR guy, it took a while for the HR to get into the Z4 so I relied on my speedometer and percieved effort for the first rep. Overall, good first workout!

    Anyone else feeling the effects from the run test?
  • CarlCarl
    Bike ride yesterday was great. Scheduled for 60 min with 2x8 min FTP. Ended up riding for 2 plus hours. FTP were both nailed!!! Overall IF was .82 and the TSS was 150. Ended up with 45 miles.

    Just to nice here in Iowa not to go long.

    Sat workout calls for 75 minutes with 2 x 10 min ftp then the rest at 80-85% followed by a 15 minute brick.

    Sundays I have a 17 mile run in prep for the Jamaica Marathon.
  • CarlCarl
    Dropped the Oct OS mother of all bombs today.....Interval #1- 1.04 and Interval #2-1.03. Overall workout was 42 miles, TSS=140.5, IF .82, Pnorm 197, Ave cadence 90, Calories burned 1332. Another breezy day here in Iowa. Skipped the 15 min brick run cause we have a 17 miler in the am. Be safe out there!!!!!!!!!!!!!!!!!!!!!!!
  • CarlCarl
    Lynne-
    The bike you tested on---
    1. Is it the same bike you will be training on
    2. Any chance you also got your ave hr?
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