Pre-OS workout thread - bike
Okay, let's get it started. This thread is inspired by Aleks' dashboard post. Post bike workouts here if you like.
For the pre-OS I am completely unstructured. I'm trying to do ~4 workouts per week, 1-2 bike and 2-3 run. This week it won't happen. In fact, I suspect most weeks it won't happen. I'm just trying to keep a little fitness but overall enjoy several months of recovery so I'm ready to hit the OS hard in January. Actually I'm starting swim lessons tomorrow so running may get ramped down even more as learning to swim "for real" takes priority.
Today the Chicago weather forecast was for sunny and 50 degrees and since outdoor bike weather is fleeting I kept my work calendar clear for this afternoon and got out on my road bike. Well in fact it was overcast and 40 but I hit it anyway and got cold.
The "intervals" were based on riding hard between variosu landmarks then resting a bit. No structure or wattage targets. You can tell by the wattage vs. speed that it was quite windy from one direction.
Comments
That is a great ride. Wow, I cannot wait to see you "get back in shape". NP 218W for that much time, huh, I better up my game if I want to have a chance at Racine.
I am in the run mode and bike as much as I can tolerate, also considering weather. Last week ran 6x, total 45mi, biked 5x, total 145mi, all aerobic, base building in both, as Mike suggested as well as Al, building another room addition in anitcipation of the house going up during OS.
If I am riding inside, there will be more intervals in Z4. I am at about FTP 260W, my worst ever, tested for Soma, two weeks before the race.
So, I will post the bike workouts here. I will start the run the run thread for us.
Glad to see you work on the swim. It will pay off huge for you. You have room to drop a lot of time there.
Matt - Good idea with this thread. I'm doing 4 rides/week to try to get some of my fitness back after 4 weeks off after my bike crash in Sept and before Jan OS starts. I signed up for a Computrainer class @ Vision Quest . We did a 40' FTP test 2 Sundays ago and I registered 236 watts, and 3.2 watts/kg. Not bad, but all new to me since I don't have a power meter (hopefully Mrs. Claus is working on that). I'd love to exit Jan OS with FTP of 275 watts and 3.7 wts/kg. We'll see. I've loaded up the beginner Nov OS plan and I'm selecting a few workouts (bike and run) each week to help build back up my durability and fitness. I'm not doing the complete Nov OS at all, just cheery picking stuff. This morning I did do 2x8' (2') @ 236 watts target, & 2x15' @ 200 watts target on a Lemond trainer @ my health club. Then did a 60' spin class for fun and change of pace. Slowly getting some fitness back but the best part is that I've got no pain from the injuries I sustained in the crash....Yeah!! I'm targeting Racine HIM and I'm signed up for IMWI next year so I've got plenty of time to slowly ramp things back up.
After my workout this am, I volunteered at a cross country club meet put on my the Evanston Running Club. There were club teams there from Oak Park, Lake Forest, Naperville, Niles, and several more. I worked as a finish line timer. It was fun to help out and see some of my Evanston friends do well.
Mike - good audible today. No sense in getting your calf/ankle pissed off at you a week before the Philly marathon. Smart. Good luck next week.
Flew in from work this morning, very short swim, than this evening first trainer ride of the fall season.
60min AP190W NP211W IF .81 TSS 65
MS
2x10min(3min)@FTP FTP=260W (basement) 3.77W/kg
interval 1 AP261W IF 1.0 cad 98 HR 147
interval 2 AP262W IF 1.0 cad 99 HR 154
I can tell by RPE and HR profile that this was pushing it. Looking to have a more flat HR profile next time.
See you tomorrow in the run thread.
Sunday PM, nice joy ride after AM run. Fall is my favorite season and I am using every chance to be outside, biking outside for sure. Gonna have to stare at the garage door later.
38.52mi 1:50:00 IF .78 TSS 112 cad 94 HR 134
The goal was just to go out and log miles in low Z2, base work. Legs were feeling good, so I took it early into upper Z2, hovering around 195W, than in the second hour I crossed into Z3 and spent a chunk of time, maybe 20min @ IF.86/ NP 222W, shut it back down into upper Z2 for the last 15min and called it a day. It was getting dark and chilly. Enjoyed every bit of it. Fall colors are still amazing.
Fortunately, the calf/ankle seems to be heading in the right direction. Fingers crossed!
cool, here we go.
here's the clif notes for me. finished Rev 3 half Oct 9th. took 1 week off, came up with my own short pre OS plan. turned focus to doing some weights for the first time in 10 years, 2-3x very short HIT training on the bike (after squat days), runs as tolerated (tender calf) focusing on cadence and cadence. also, for the first time ever, have committed to picking up swim instruction from a good one. coaching session 1x month, then 3x week working on whatever the swim coach says, short and sweet, she gets the EN philosophy and I told her that I don't plan on any volume until April-ish.
Now, I'm caught up. Looking forward to hitting the OS in decent shape as opposed to last year.
Today-
weights 45'
bike (trainer) 10'ez hi cad warmup, 5x ( iso leg drills ), 5' ez, Main set 7x 30''on 1' off of HIT (370+), 10' ez
@Mike, that is good news. Looking forward to that marathon report.
@Chris, don't rip the cranks of that bike.
Very pretty day today, ride out with a friend.
39mi 1:56:00 AP 180W NP 208W IF .80 TSS 124
Main set was 2x15min(4min)@FTP:
Interval 1 AP 260 NP 260 IF 1.00 HR 146 cad 98
interval 2 AP 262 NP 261 IF 1.00 HR 150 cad 96
It was hard but doable, right on the edge. No more than that. It has been long time since I have done these long ones.
I am mostly getting some saddle time too. Had a friend along for that ride above, his plan called for 2x15min, so I decided I join in, huh, it was work. I guess I can still do it, even though I mostly lollygagging myself around in Z2.
Yesterday AM, easy ride, Z1 for 60min, spin mostly. PM run goes into the other thread.
bike 50'
10' ez hi cadence
5x (left leg iso 1', right leg 1', both hi cadence 1')
5' ez hi cadence
Main Set: 8x 30''on (1') holding 380-400 watts
coold down with ez spinning
that's 5 weeks of a slow build, gonna back off next week.
this has been fun. pattern is showing, finish weights with the shaky arms and legs, then hop on the trainer rip some hammer intervals, staring Pain in the eyes for 30'' before I fold, recover, repeat....diggin' it!
Good work guys...
This am I did 10'EZ WU. MS: 2x10' (3') @ 260 watts target, HR 162-165. Then 2x15'(3') @ 210 watts target, HR 148-150. Did that on a Lemond trainer at my health club. Then joined in a spin class for 60' to checkout the chicks. Stayed pretty much in high Z2 low Z3 HR 138-144 but did do a few sprints when the instructor called for them. Total time on the bikes: 125 minutes. Legs are feelin it now. Time for a nap. Computrainer class tomorrow.
I'm really digging how its going since October's race and the Jan OS. This might be the right setup for me, keeps my head clear and I'm 'present' with the family during these holidays and work isn't getting to me like it often does this time of year. First time in many years that I'm feeling fresh this time of year.
I might become an annual Jan OS guy.
3x 5' (5') for main set.
guesstimated FTP...
end of 2011 season, on tri bike, outside, FTP of 250.
8 weeks since then with mostly short hard efforts.
reasoned it this way, give 20 for road bike, brings us to 270, subtract 20 for indoors, brings us to 250, subtract 10 for time off and no FTP work, brings us to 240, let's try that for a while til the Jan test.
felt right on, tough but could've gone longer than the 5' sets. we'll see how the 8 or 10 or 12 min sets feel. going by feel right now, not interested in 'test'ing until Jan.
but pretty happy that I'm at least in the ballpark.
started last year's OS, my first, with an FTP around 220 on the road bike, indoors, so yeah, I'm liking my starting point.
Got on the bike+trainer mid day today. Could not turn those pedals, was set out to do 4x8min(2min)@FTP, got off after 25min. When I was trying I was turning maybe 240W, so time to bag it.
Matt, in that other thread, I think you are completely correct. I experimented once again with running more, biking less. Got a reversal in run fitness, upward trend, but bike is taking a dive. Not willing to give up on my strength. I am on vacation for 3 weeks, may very well turn it into a cold cycling heavy camp. It is a self inflicted camp as I am not going anywhere for vacation, kids are at school. Outside when I can, otherwise, trainer work. I am just splashing in the pool with the team couple of times a week, 45min at a time, few fly and IM sets, no serious work.
@ Michael - a change of pace is a good idea, tends to do wonders for my psyche.
Couldn't agree more. Aleks, my $0.02, you pressure yourself too much. You have too many goals that are outside of your control. Your best race was the one you didn't really stress out about (the one in Europe). You need to figure out a way to dial down the mental intensity, esp this early in the season. Here's one idea..."give yourself over" to the OS plan. Don't try to do any "hacks". Don't try to outsmart it. No swimming until week 16 or so. Workouts as written. Just an idea....
- 4'(3.5) @IF 0.952
- 5.5'(2.5') @IF 0.989
- 9.5' @IF 0.98
Overall ride 40' @IF 0.897
Felt good to be back on the trainer, in a "holy crap this is hard" sort of way. I'm sure the FTP will be a lot lower once I get back on the tri-bike and test.
http://connect.garmin.com/activity/131969824
Cheers!
Nothing like OS for sure. OS comes, I go this time per script, no deviation except for me every 4th week will be rest and recovery, my OS will go longer for those recovery weeks. That is it. Unlike last OS where I did not take enough recovery.
NIce job Matt. My FTP is also way lower, but I will plug the hole where it is leaking down. I plan on keeping it around 260W before OS.
This AM, got on the trainer.
60min, AP 204W NP 220W IF.85 TSS 70.9, MS 3x8min(2min)@FTP
interval 1 AP 257W IF.99 HR 141 cad 95
interval 2 AP 258W IF.99 HR 148 cad 96
interval 3 AP 259W IF.99 HR 151 cad 97
See you in the run thread for today PM.
@ Matt - we all know how tough it is those first few sweats, you do too, won't take long at all!
@ AT - I already have committed to what Rich set up for me, but, I'm digging that recovery week thing you mentioned.
Here is my effort this am on a Lemond bike at my health club: I did 2x10' (3') @ 255 avg watts, then 2x15' (2') @ 205 avg watts for total time time 70' (including 15' WU). The 2nd interval @ 255 watts was really tough but I was able to hang in there. The 15' actually felt relatively easy compared to MS1. Then put on my running shoes and ran with some of my run buddies. Did an easy 6 miles in 54' @ 9:00 pace. Now time for a nap. Got Computrainer class tomorrow. Hope everone has a good weekend.
- 10'(2') @IF 0.916
- 10'(2') @IF 0.952
- 6' @IF 0.954
Overall ride 40' @IF 0.867
http://connect.garmin.com/activity/132776004
- 8'(2') @IF 0.987
- 8'(2') @IF 1.005
- 8'(2') @IF 1.002
- 10' @IF 0.875
Overall ride 60' @IF 0.874
The workout kicked my ass...some wicked-high heart rates...I'm not ready for the OS just yet...
http://connect.garmin.com/activity/133132211
On a side note, I ordered P90X2 (suppossedly taailored to endurance athletes) so get some strength training and drop some weight. Anyone hear anything about it from a tri perspective? I have a nice home gym in my basement but just hate figuring out what to do each time so this will take the guesswork out. Only problem is that it is a 90 day program so will overlap OS.... Once I get the videos, Ill have to see how and if I can do both. I've been saying "I'm goig to do strength training when my season is over" since Sept. and I've done a handful of workouts. Hard to stay motivated in the off-season, but I guess that is what is is supposed to be to some extent, right? Off? I have been running more so that's good!
Let me know how the P90X2 works...I need to work on my core strength in 2012.
@ Matt - Nice work this week. You'll be ready for the OS. Looks like you'll already re-building your mental toughness.
@ Kim- Good idea to test again. Remember, we'll do a bike and run test the first week of January to establish your OS baseline. Also, the OS intervals will get harder as we add more time into each set as the weeks go by. By the time we get to week 6-8 and the intervals are 10' or 12' long @ Z4, it will feel a whole lot harder. No need to over do it now.
I took it relatively easy this week. Crazy week at work plus I strained a lower back muscle at Computrainer class last Sunday. Back feelin better today so I did 2 spin classes at my gym, stayed mostly in Z3 HR as i didn't want to re-injure myself. Got a hard Computrainer workout tomorrow.