Week 2 - Bike and Brick
Okay - I'll start this off again to get the rhythm going for our Oct OS group. When you get the time, post how your wko's are going and the results.
Since this is the first week of what will be the standard week's routine, the first wko should be your bike/run on Tuesday. Since I have off tomorrow, I'll do mine early!
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Comments
Lynne
The bike on Tues and Thurs is usually on 60 minutes long.
The brick run is usually 15-30 minutes and usually at an E pace.
Therefore I would do the longer and harder one first and save the run for later.
Today was tough. It followed a very heavy and hard leg and chest workout.
Bike today was 60 mintes with 2x12 then the rest at 80-85%.
FTP #1.... came in at 1.036, Norm Power 249, speed 24.1, cadence 90, VI 1.01
FTP #2... .98 (had to stop a few times..2 stop lights and a stop sign), Norm power 237, speed 21.1, cadence 92, VI 1.01
Entire Workout 1:06, 22 miles, Norm Power 210, Cadence 90, 19.9 mph. IF .86
Then ran the brick...easy 30 min 3.75 miles at 8:53 pace.
Happy and looking forward to the mile repeats tomorrow.
Another great bike this am at 0345...first of all let me tell you it is nice and peacful at this time and lots of raccoons.
#1...1.037
#2 1.015
Overall all .89 IF Prnorm 219, 20.86 miles. A cool 55 degrees this am with a hefty SW wind.
Man...I forgot how hard this 20 weeks was going to be!
On a side note, I'm on research so I have extra time and joined 24 Hour Fitness Sept 22 with my sister. It's actually oddly satisfying to go move some weight around, I'm really enjoying it. I know I won't get muscle bound but being stronger will only help my bike, run and especially open water swim. The other nice thing is my home club is a super sport which means a 25 yd pool that is available for laps all except for about 3-4 hours a week when they have a aqua aerobics class. I'm probably actually going to swim all 'winter' because I race a biathlon series that is a 5 k run, roughly 1000 m swim(really more like 1200-1300) that runs Dec through Feb. I've been drinking the EN swimming koolaid a little too much and had a super bad swim at the North Shore Challenge this summer because 2.3 mi in strong current with swells is not the best idea when you swim once every two weeks and that's the race series schedule. Oops.
Lynne
Well Saturday plus workout completed. Started at 0400 with a scheduled 18 mile run. Only hit just over 15 miles though. Trying to stick with the 2.5 hour mark. Felt really good.
Then met some friends for the workout today. Interval # 1 1.037, pnorm 249, mph 23, Intv #2...1.025 Pnorm 246, mph 22.1, then 15 min x2=.89 and .87, Overall workout.....1:49:28, IF .85, TSS 129, 35 miles (very windy-west wind today), Pnorm 205, last 5 miles think my blood sugar dropped and for the first time I had no gels which I use for emergencies....got very lightheaded and dizzy and was seeing double, felt like all power was gone. Got home and ate 4 pieces of bread with PB&J and all was good......
@Lynnette:
There is something ultra-dreamy about the "post-call" ride and the fact that you did it should count for extra TSS points. For me, the hardest part is maintaining the motivation to change and get on the bike/start the run once I get home. If I sleep for part of the day with the plan of doing it after a "nap" it will never happen.
@Lynne - now that is impressive that you even tried that swim. I found that I had to swim something at least Monday and Friday for the last 4 weeks of the out-season to start getting back my muscle memory!
Carl - so, you are working out at 0345 and 0400? That is way impressive. It takes me about a month to finally get to a 0500-0515 start time. My blood sugar at 0345 is probably negative until the three cups of coffee are loaded!
The North Shore Swim Series was developed by Waikiki Swim Club as prep for the Waikiki Roughwater Swim. It's 4 events ranging from one mile to 2.3 mi held late June to early Aug every two weeks. The races start/finish at named surf breaks on the North Shore of Oahu including Sunset, Pipeline, Chun's and Waimea. Mostly not much surfing over the summer but some race dates there are summer swells that make the surfers happy but not so much the swimmers. Interestingly enough the NSSS has grown so that the first two events in the series this summer had over 600 finishers each. Probably a couple hundred swim all 4 events. Its pretty impressive. I've swam the entire series the last two summers but haven't swam Roughwater since 2009 because of work timing. The underwater scenery is pretty cool with honu(sea turtles), fish and even dolphins on occasion. There are major disadvantages to living in HI but open water swim opportunities is not one of them
Lynne
Saturday bike workout from end of Beginner OS Week 2. I am truly putting EN to the test because I am not just a noob, but a noob coming off the couch. Everything feels hard because I have no endurance background. Only saving grace for me is that I was so out of shape the tests themselves I could barely complete. I actually got off the couch about a month before OS started, so I could actually finish FTP tests the first week (something I couldn't do a month ago). Here goes
2 x 8 min @ Z4 (2) then 2 x 15 @ Z3
8 min x 2
NP 208 / VI 1.0 / IF 1.108 / Cadence 91
NP 196 / VI 1.0 / IF 1.044 / cadence 91
15 min x 2
NP 169 / VI 1.01 / IF .896 / Cadence 91
NP 169 / VI 1.02 / IF .9 / Cadence 86
then rode another 30 minutes around Z3
Chris-
Trust me brother I am not one to talk about over killing things but I think I need to say a few things. When you get a chance go to the WIKI and look for "Timmy" this is a write up one of the coaches did.
Your FTP #'s are HUGE!!!! Remember it is 95-100% NOT 110-120%!!! You are killing it man and the gist of the story is you are going to dig yourself into a hole and either end up injured or something else. With the numbers I see you are doing more VO2 max then FTP. Trust me that comes in the next block and you will be begging for the FTP to come back.
So this week when it says 95-100% for your FTP even if it seems easy please stick to those numbers and I have a feeling you are going to feel GREAT.
I for sure see a FTP bump coming for you in week 8.
NP 208 / VI 1.0 / IF 1.108 / Cadence 91
NP 196 / VI 1.0 / IF 1.044 / cadence 91
THESE ARE GREAT!!! The other thing is if you are new to power and the FTP test is how to pace it and nail it. Each test you are going to suprize yourself.
Again I am the last one that should be saying anything about #'s but I want for you to succeed and go far tis coming race season.
Thanks Carl.
I had a bad feeling that I should have scaled it back. I am getting carried away for two reasons: 1. I was so out of shape when I started that the 42 minute FTP test and 5K VDOT were pushing my limits of fitness just finishing them. These short bursts feel easier 2. It sucks being sorry horrible. My local buddies are studs, and obviously everyone on here is pretty slick. Hard to wait for the gains to come rather than try to fast track.
Your advice is great though. I hesitate to post my WKO run from last night. Mainly I'm embarrassed with my VDOT, but secondly because I was doing my 1/2 mile and mile repeats 1:15 min/mile faster than prescribed. I am definitely feeling those efforts this AM. Going to follow your lead and get back in my shoes for this week's workouts. Thanks for taking a look.
Chris
BTW Carl - Looks like you have a little bit of Timmy in you too checking out your IF's
Nice job Lynne! I think I'm going to do the strides tonight when it's dark
Back on the trainer instead of the open roads, and a little more under control today. Beginner week three 3x8 @ Z4
NP 181, 183, 181 / IF 0.965, 0.974, 0.961 / cadence 92, 88, 90/ VI 1.02, 1, 0.99
Hope everyone is having a great week, and getting after it!!
Meant for that to be week 3. Sorry