@shaughn, I sadly can't download my data right now... my computer with wko+ did the blue screen of death and so I need to get that repaired/replaced, hopefully up and running in the next day or so... unless I can display IF and tss by intervals on the joule? I will certainly put up that info when I have it. Thank you so much for sharing your knowledge and input!
@shaughn, I sadly can't download my data right now... my computer with wko+ did the blue screen of death and so I need to get that repaired/replaced, hopefully up and running in the next day or so... unless I can display IF and tss by intervals on the joule? I will certainly put up that info when I have it. Thank you so much for sharing your knowledge and input!
Yes you can see both the interval info and the total workout IF and TSS on the Joule itself.........
@Jenn- How did your test feel? At the end do you felt you could have kept going. If I have a good test, I will push harder with 5 minutes left, then give all I can in the last minute. It only pushes my average up 1 or 2 watts over the last 5 minutes...not 5 or 10 watts as if I had been slacking the rest of the time. When it's over, I'm dead. I would not be able to go much longer, and sometimes it takes a bit to breath normal again. Last year's plans had brick runs following the bike test, and I never did them. My legs were gone at the end of the test, and I didn't want to risk injury by running right away.
Had do to a double feature today to get my day off back tomorrow. Was travelling this week, so I had to rested on Tueday "cramped" Tuesday/Wednesday/Thursday workouts in 36hours.
Did the Run this morning and the bike this evening, both went ok.
On the bike i just did the WU and the 2x8min Intervals (240W / 250 AvgPW), left the Z3 out not to overcook it.
Used this time the ergo/power program, so I could see some coverage of the IMWC, quite convient, only the Cadence need to be watched.
@shaughn: ok, my ride this morning was 60mins with TSS of 78.2 and if of .883. My ride on tues (3 x 8', also hot with intervals at 145, 154, 155 vs FTP of 145: 52 mins with TSS of 75.4 and if of .931.
@daniela: when I tested, I took the first ten minutes pretty easy. The geared up for the next ten minutes. I pushed harder for the next interval (same gear) but didn't really go HARD til the last few mins. I was tired after but my legs didn't really feel dreadful. Lately I feel like I've suddenly "remembered" how to push the bike. I didn't feel that during the test. Does that make sense?
-Steve/Shaughn, throw some Sucker Punch / Blade(s) / Underworld(s) in the mix too. Something to distract you during the rest intervals when your nose isn't on the dial.
Slept in this morning so I had to get on the trainer after work. Maybe the extra 12 hours rest did me good. Felt great on the bike tonight. Both 8' intervals @ an IF = 1.01. Did about 12 min @ .83 and called it quits because dinner was waiting. Rest day tomorrow and then will hit it hard this weekend!
@Jenn - IMO, you underachieved on the test. What were your watts for each of the 20' intervals? And, what were your watts for the last 5' when you started to push more? Or, did you computer eat all your data blue screen sucks!
OK...so I overcooked that one too. What I'm trying to figure out is why I'm the only one that did a full 60' on the drainer today? The ride was supposed to be 60', 10'WU + 2x8'(2) = 30' + 30' @ 85% = 60. Did y'all do 60' or am I missin' something?
My workout was: 20' WU as 5' easy, 4x30" spinups (30" RI), 1" easy, 3x2" mod-hard (2" RI), 1" easy - I take a while to get warmed up 2x8 (2" RI) @ 95-100% 15" @ 80-85% 5" easy spinning CD
I know the last 15" was high, but I feel much more comfortable pushing a little more on a Thursday when the following day is rest, then overachieving on the Tuesday or Saturday bike. My Tuesday IF was only .858 for the 'remainder'.
2x8 @ 242 (0.99 IF) and 238 (0.98 IF) 2x15 @ 204 (0.84 IF) and 206 (0.85 IF)
Felt good throughout, although you must be careful where you insert Breathe Carolina into the trainer mix... Just saying.
On tap for the rest of the day, Guy Day with my son! As we both have the day off, hitting the movies and probably sushi for lunch. Will try to work the run in this afternoon, but no promises.
@Bill - the way I understand it, for the weekday rides all that is really required is the main set - the 95-100% intervals. The 85% stuff after that is somewhat optional. The weekend ride workouts are written a little differently and we are supposed to do the entire time listed.
Also, a common question last year for many of the workouts was why do the workout times not match the time of all the intervals added up?! R&P admitted math was not their strong suit, and don't sweat the inconsistancies. Do the sets as listed.
gave my legs an extra 12 hours rest and did the bike this morning. i really flogged them with the Wed. run and then basketball game. Hit intervals at .99 and 1.03, then finished with 20' @ .85 IF which was pretty easy. This did bring me to a full hour.
I've changed my warm up as per the guidance on my training plan page (with a slight modification of course). I used to do 9' to get the legs going then 3 x [1' (1') at FTP]. I'm now doing 10' to get the legs going 3' (1') @ 80-85%, then 5' (1') @ 80-85%
Have had continuing beautiful (if cold) weather here, so I'm doing my bike workouts outside as long as I can. A little more challenging to find a space to get the 8' intervals in without any stops, lights, etc. but I got 'em done squarely in the HR zones. Froze my ears off though: must find headband!
Also, I'm going to need to find a vision solution. 45 years old and just started needing reading glasses, I'm finding that I can't see my HR monitor on my bike anymore. Eep!
Last night I was smart and did absolutely NO leg work in the conditioning class I teach. Just did abs/arms and let everyone else do the jumping squats and lunges.
Got in my second bike workout of the week 2X6 1.0 & .99 then 1X7 @.86 for a total of 30'. The knee keeps taking the small increments of time but I can still feel it at the end of a workout. Looking for 35' on Sunday and will work in a walk/run or two next week.
I might even get a test in by week 4 but I'm not concerned as I know the 230FTP that I am using is probably a little high given my HR that I am seeing at the end.
Finished Saturday ride with 2 x 10' at .987 and .99IF. Legs were hard to really warm up today so I did one of the 80-85% sets first, then the 2 FTP sets, then the final 80-85% set. I'll try to run later today, but my guess is it won't happen due to a football game and my wife's birthday. Keep on truckin' Nov people as you should be starting to feel the initial leg fatigue. I need to block out a more concrete weekly time schedule to get more recovery in or I'm going to crash way too soon.
Like Keith and Jeff, I did half (ok 2/3) of the 85% before the FT intervals. The 30' at the end can get super boring, so I just mixed it up a bit. I don't think it makes any difference how you order the intervals...work's work, right? Felt pretty good. Now off to meet for coffee and then run this afternoon. Hit it hard everyone!
Did the run as a brick, with 3' easy to get legs adjusted, then 8.5' each at MP then HMP. Felt great, accidentally exceeding both paces by about 10 seconds.
Legs feeling well used right now. Tomorrow's run could be a challenge!
Looks like everyone is maxing the workouts without over achieving. Nice!
Finally ran out of excuses and had to mount the drainer..... turned out being a solid effort that left me wanting more. Will do the run later this afternoon.
I got my final ride in for this week. 2X6 @ .98 & .99. Mentally distracted as I wife came by during both intervals and the IF suffered slightly. Then the powertap died and completed the 85% stuff 1X12 by feel.
Got in a total of 35' and ready for the 2X8' next week.
Got the 2x8 done yesterday outside on the TT bike. Hit both at the lower end of Zone 4 compared to my indoor test on the road bike. Ended up riding for 1:45. Finished with more of a steady Zone 3 effort than a true 2x15 (lots of variability on this route due to traffic, turns, hills, etc). Overall pretty satisfied.
Did my 2x8 last night after a long day at my daughters swim meet. Didn't get home until after 7 so I skipped the run and just rode my trainer. warm up 10 minutes then 2x8 at 122 (0.98) 2x15 at 103 (0.81) spin to cool down The Z3 parts are much more comfortable than I remember them being in previous years, I think this is the first time I have a really good test to start with.
Comments
@ Jenn - what was the overall IF and for how many minutes? That gives me an idea of how much total work we are talking about. TSS?
@Steve - you can never go wrong with Star Wars!
@shaughn, I sadly can't download my data right now... my computer with wko+ did the blue screen of death and so I need to get that repaired/replaced, hopefully up and running in the next day or so... unless I can display IF and tss by intervals on the joule? I will certainly put up that info when I have it. Thank you so much for sharing your knowledge and input!
Yes you can see both the interval info and the total workout IF and TSS on the Joule itself.........
Had do to a double feature today to get my day off back tomorrow. Was travelling this week, so I had to rested on Tueday "cramped" Tuesday/Wednesday/Thursday workouts in 36hours.
Did the Run this morning and the bike this evening, both went ok.
On the bike i just did the WU and the 2x8min Intervals (240W / 250 AvgPW), left the Z3 out not to overcook it.
Used this time the ergo/power program, so I could see some coverage of the IMWC, quite convient, only the Cadence need to be watched.
@shaughn: ok, my ride this morning was 60mins with TSS of 78.2 and if of .883. My ride on tues (3 x 8', also hot with intervals at 145, 154, 155 vs FTP of 145: 52 mins with TSS of 75.4 and if of .931.
@daniela: when I tested, I took the first ten minutes pretty easy. The geared up for the next ten minutes. I pushed harder for the next interval (same gear) but didn't really go HARD til the last few mins. I was tired after but my legs didn't really feel dreadful. Lately I feel like I've suddenly "remembered" how to push the bike. I didn't feel that during the test. Does that make sense?
Thank you so much for the help!
@ Jenn - x2 what Daniela said.
Bike session was strong tonight.
2x8(2) @ 0.996, 1.007
1x30 @ 0.816
Was feeling frisky since I bailed on yesterdays run intervals so I jumped on the deadmill for 30'. I even included 2x0.5 intervals at TP (7:13).
Time to rest up for the weekend.
@Shaughn - I'm looking for a break through OS, thanks for the extra motivation and energy you bring to the table.
Gordon
Nice job folks. I also slept in this morning, so got an extra bit of rest before I jumped on.
WU - 10'
1x10'@107% (2')
1x6'@107% (2')
OK...so I overcooked it. I was supposed to do 2x8', but I was feeling good and the song went past 8:00, so I just kept going until 10:00.
1x30'@92%
OK...so I overcooked that one too. What I'm trying to figure out is why I'm the only one that did a full 60' on the drainer today? The ride was supposed to be 60', 10'WU + 2x8'(2) = 30' + 30' @ 85% = 60. Did y'all do 60' or am I missin' something?
My workout was:
20' WU as 5' easy, 4x30" spinups (30" RI), 1" easy, 3x2" mod-hard (2" RI), 1" easy - I take a while to get warmed up
2x8 (2" RI) @ 95-100%
15" @ 80-85%
5" easy spinning CD
Total = 60"
Actuals:
2x8’ (2’ RI)
W=184 C=78 HR=148 IF=1.001
W=185 C=76 HR=149 IF=1.004
1X15’ @ 80-85%
W=165 C=77 HR=136 IF=.901
Workout
Norm Watts=160
W=153 C=79 HR=132
TSS=76
IF=.872
I know the last 15" was high, but I feel much more comfortable pushing a little more on a Thursday when the following day is rest, then overachieving on the Tuesday or Saturday bike. My Tuesday IF was only .858 for the 'remainder'.
@ bill - mine was 60' also....
22' wu as 10' easy and en prescribed 3 x 3' (1') ... I need a long warmup, especially at stupid o'clock
Main set 2 x 8'(2'), 15' z3..... 3' cd = 60'.
@ Daniela and Steve...thanks for the feedback. I guess the next job is to figure out a better FTP value. Or (ugh) retest.
2x8 @ 242 (0.99 IF) and 238 (0.98 IF)
2x15 @ 204 (0.84 IF) and 206 (0.85 IF)
Felt good throughout, although you must be careful where you insert Breathe Carolina into the trainer mix... Just saying.
On tap for the rest of the day, Guy Day with my son! As we both have the day off, hitting the movies and probably sushi for lunch. Will try to work the run in this afternoon, but no promises.
Also, a common question last year for many of the workouts was why do the workout times not match the time of all the intervals added up?! R&P admitted math was not their strong suit, and don't sweat the inconsistancies. Do the sets as listed.
I've changed my warm up as per the guidance on my training plan page (with a slight modification of course). I used to do 9' to get the legs going then 3 x [1' (1') at FTP]. I'm now doing 10' to get the legs going 3' (1') @ 80-85%, then 5' (1') @ 80-85%
Have had continuing beautiful (if cold) weather here, so I'm doing my bike workouts outside as long as I can. A little more challenging to find a space to get the 8' intervals in without any stops, lights, etc. but I got 'em done squarely in the HR zones. Froze my ears off though: must find headband!
Also, I'm going to need to find a vision solution. 45 years old and just started needing reading glasses, I'm finding that I can't see my HR monitor on my bike anymore. Eep!
Last night I was smart and did absolutely NO leg work in the conditioning class I teach. Just did abs/arms and let everyone else do the jumping squats and lunges.
Got in my second bike workout of the week 2X6 1.0 & .99 then 1X7 @.86 for a total of 30'. The knee keeps taking the small increments of time but I can still feel it at the end of a workout. Looking for 35' on Sunday and will work in a walk/run or two next week.
I might even get a test in by week 4 but I'm not concerned as I know the 230FTP that I am using is probably a little high given my HR that I am seeing at the end.
Gordon
Good morning peeps!
Just finished my Saturday ride as:
10' WU
20' @ 89% (2')
12' @ 103% (2')
8' @ 102% (3')
10' @ 90% (3')
Like Keith and Jeff, I did half (ok 2/3) of the 85% before the FT intervals. The 30' at the end can get super boring, so I just mixed it up a bit. I don't think it makes any difference how you order the intervals...work's work, right? Felt pretty good. Now off to meet for coffee and then run this afternoon. Hit it hard everyone!
Bill, you're looking rock solid in week 2! Way to lead!
15' WU
1: 10' @ 253 (IF = 1.012)
2: 10' @ 254 (IF = 1.014
3: 15' @ 209 (IF = 0.836)
4: 15' @ 212 (IF = 0.849)
Did the run as a brick, with 3' easy to get legs adjusted, then 8.5' each at MP then HMP. Felt great, accidentally exceeding both paces by about 10 seconds.
Legs feeling well used right now. Tomorrow's run could be a challenge!
Finally ran out of excuses and had to mount the drainer..... turned out being a solid effort that left me wanting more. Will do the run later this afternoon.
WU 17'
8 @ 200, 102%
8 @ 199, 101%
1x30' @ 172, 87%
Total bike 72' @ 172, 87%
Keep your nose to the PM and may the force be with you!
Saturday bike done, 85'.
22' w/u
2 x 8' @ 148 & 151 (vs tested FTP of 145)
2 x 15' @ 127 & 132 (88% and 91%)...... I think I'm just gonna reset FTP to 150 for the time being and be done with it!
Bricked the run for 20' at prescribed paces, on the tm. Legs are gonna have some fun tomorrow for mile repeats.
Good job today, everyone!
I got my final ride in for this week. 2X6 @ .98 & .99. Mentally distracted as I wife came by during both intervals and the IF suffered slightly. Then the powertap died and completed the 85% stuff 1X12 by feel.
Got in a total of 35' and ready for the 2X8' next week.
Gordon
warm up 10 minutes then
2x8 at 122 (0.98)
2x15 at 103 (0.81)
spin to cool down
The Z3 parts are much more comfortable than I remember them being in previous years, I think this is the first time I have a really good test to start with.