After my left ass fell off in the WingDing 5K Thanksgiving morning, I limped around most of the day, then thought I would try an easy bike ride. I managed 84 mins of 'blue zone' training using Spinervals Aero Base Builder I. As long as I didn't reach over in the aero bars (which stretched whatever was hurting) I was OK.
Limped around all morning Friday and started on the internet research. My best guess is a piriformis cramp. Sort of like being kicked in the ass by a mule. Well, I tried sitting on an ice pack and that brought instant relief. So I went for a swim and got in a nice 3300 yards. I only felt it while doing a flip turn. Came home and parked the can on the ice block and was ready for a hard bike. I pulled Saturday's workout forward and did that while watching more martial arts on the tube. And for the first time, I hit the interval button to see what was going on while I was riding:
8 mins in Z4 w IFF = .935 10 mins in Z4 w IFF = .918 12 mins in Z4 w IFF = .893
So what's up with that? You guys are all hitting .999 to 1.05 and I'm way down there. Yes, I lose my concentration whenever there is a good fight scene, but then I would make up for it with time in Z5. Is it because I hit the interval button then started to work to the zone or should I wait the 15-20 seconds to get to Z4 then start the interval? And since Z4 brackets the FTP, do I have to stay in the upper end of Z4 to get the higher IFF? Anyway, I'm so ashamed of my low IFF...I will try harder next time.
Did yesterday's 2x12 outside on the TT bike and was pleased to find I was a little over FTP for each interval even though I was time trialing on the bars and the FTP was based off a roadbike on a trainer.
@Paul H- I laughed hard reading your post - great stuff! Your weekly TSS has got to be up there considering the swimming you are doing - I am jealous - i need to be swimming in the OS as I am a slow swimmer - I start the Masters program in December............
Tough workout today with only 14-15 hours between bike workouts. I knew this going in and had a plan depending on how the legs felt. About 2 minutes in to the WU I knew it was a 95% and 80% target session.
2X10 @.95 &.96
2X15 @ .81 @ .82
The 2X15 was a good mental boost for me as I have been struggling with the 85% coming off the FTP this week.
I also did the pyramid set o 8', 10', 12' and felt pretty good with all intervals being 100-102%. Yesterday's rest day did wonders for me as the legs felt fresh and not like I was pushing at all. Not sure if I'll run today or save it for a double run tomorrow.
Another 2x12 today back indoors on the trainer. Rolling right along now. FTP of 207, but did the intervals in NP of 208 and 220 (in that order). IF for entire workout was 0.94. Probably due for an FTP upgrade soon
Did the 8' 10' 12' @ 97%, 99%, 100%... then 10' @ ;85%.... then brick'd the run at prescribed paces. Thinking my new SWAG'd FTP is about right as I would have trouble doing more than what I'm doing. Onward to 1.5 mile repeats tomorrow AM. Hoping the roads are clear enough to do them outdoors. We had a big snowfall yesterday and today, and roads are very sketchy right now.
@Shaughn- The stats may look nice and shiney, but you didn't see me towards the end of the "As much Z3 as you can" portion of my run... it wasn't a pretty sight, believe me. But knowing I had to throw the stats up here kept me pushing hard.
@William- I can't claim MacBeth, but do the Bogia's come in a close 2nd?
@ William - are you making up your own workouts? That looks like some tough stuff! Not only can I not do that kind of work, I certainly couldn't do it with MacBeth. I think next week, I will rent the remake of Conan to watch during a tough workout.
Since I biked hard yesterday, today I did 49 mins to Spinervals "Cycling Technique." Nothing hard ... TSS was about 26.
Ah MacBeth, "Screw your courage to the sticking-place" one of my favorite Shakespeare quotes, and perhaps appropriate for the intervals!
Nice work everyone!
I did my intervals today on the IMSG course on the computrainer, not the best choice, LOL. But that's what was available, since Sunday is Iron Ride day at the tri store. From now on, I'm going to put the dang thing on manual as the hills make nailing the watts precisely too difficult. At least for now, since I'm new to the computrainer. Still, got 'er done. Week 4 in the bag. Ran 35 after, Z2/Z3 coming back.
@Paul - Yes, to a degree I am. I tore a hamstring, and am therefore bike only. Running is coming along but I *can't* run hard like we normally do, so I'm being very conservative with the running and doing essentially a bike-only focus. If you poke around the threads for "single sport focus" or "bike focus", you'll see some of the wisdom floating around - the basics of which are 4 hard rides a week and more FTP time than we do in normal OS.
More off-the-books biking. FYI, as per another thread, my new basic pattern is FTP Tuesday (longer than we're doing), mix of FTP and VO2 on Thursday, 105% on Sat and 90+% on Sunday. Trying to hold that. We'll see.
30' at 0.977
20' at 0.969
15' at 0.980
10' at 0.973
Total of 75 min above 95%
Entire workout 1:40 at 0.927.
My tested FTP in week 1 was 257 W, but I'm thinking I've snuck it up a few since then. Golden Cheetah has me at 261, and I usually find it to be a few W lower than a 42 min test. But I'm not sure that i'm really up at (say) 265 yet! Next week I will be experimenting, though, with a 260-265 "FTP" and see how it goes. I'd rather SWAG right now than rest extra and test. The above workout would be an average of 0.95 for 265 W, which is probably reasonable.
Comments
Limped around all morning Friday and started on the internet research. My best guess is a piriformis cramp. Sort of like being kicked in the ass by a mule. Well, I tried sitting on an ice pack and that brought instant relief. So I went for a swim and got in a nice 3300 yards. I only felt it while doing a flip turn. Came home and parked the can on the ice block and was ready for a hard bike. I pulled Saturday's workout forward and did that while watching more martial arts on the tube. And for the first time, I hit the interval button to see what was going on while I was riding:
8 mins in Z4 w IFF = .935
10 mins in Z4 w IFF = .918
12 mins in Z4 w IFF = .893
So what's up with that? You guys are all hitting .999 to 1.05 and I'm way down there. Yes, I lose my concentration whenever there is a good fight scene, but then I would make up for it with time in Z5. Is it because I hit the interval button then started to work to the zone or should I wait the 15-20 seconds to get to Z4 then start the interval? And since Z4 brackets the FTP, do I have to stay in the upper end of Z4 to get the higher IFF? Anyway, I'm so ashamed of my low IFF...I will try harder next time.
@Paul H- I laughed hard reading your post - great stuff! Your weekly TSS has got to be up there considering the swimming you are doing - I am jealous - i need to be swimming in the OS as I am a slow swimmer - I start the Masters program in December............
My bike session this morning hurt
.
@Gordon - great stats - you're looking ever more consistent = gains over time.
@Paul M - you are starting to put up some strong NP numbers! Curious as to what your w/kg is and your OS exit goal?
@Roy - text book stats on both the run and the bike - keep leading!
Tough workout today with only 14-15 hours between bike workouts. I knew this going in and had a plan depending on how the legs felt. About 2 minutes in to the WU I knew it was a 95% and 80% target session.
2X10 @.95 &.96
2X15 @ .81 @ .82
The 2X15 was a good mental boost for me as I have been struggling with the 85% coming off the FTP this week.
Entire workout (176 watts):
Duration: 1:07:55
TSS: 77.2 (intensity factor 0.829)
Norm Power: 191
Gordon
Did the 8' 10' 12' @ 97%, 99%, 100%... then 10' @ ;85%.... then brick'd the run at prescribed paces. Thinking my new SWAG'd FTP is about right as I would have trouble doing more than what I'm doing. Onward to 1.5 mile repeats tomorrow AM. Hoping the roads are clear enough to do them outdoors. We had a big snowfall yesterday and today, and roads are very sketchy right now.
6' @ 1.050
6' @ 1.064
6' @ 1.050
6' @ 1.065
6' @ 1.063
20' @ 0.879
20' @ 0.878
Total 1:45 at 0.896
Definitely work, but achievable. I do envy you guys out running though!
I bet I was the only guy who watched MacBeth while he rode though.... Interesting setting of it with Patrick Stewart as the mad Scotsman...
@William- I can't claim MacBeth, but do the Bogia's come in a close 2nd?
Since I biked hard yesterday, today I did 49 mins to Spinervals "Cycling Technique." Nothing hard ... TSS was about 26.
No regular workouts this weekend due to the Turkey Challange. Did mine as a solo deadmill marathon over 2 days.
Looking forward to a rest day and will be back on task by Tuesday.
Nice work everyone.
Ah MacBeth, "Screw your courage to the sticking-place" one of my favorite Shakespeare quotes, and perhaps appropriate for the intervals!
Nice work everyone!
I did my intervals today on the IMSG course on the computrainer, not the best choice, LOL. But that's what was available, since Sunday is Iron Ride day at the tri store. From now on, I'm going to put the dang thing on manual as the hills make nailing the watts precisely too difficult. At least for now, since I'm new to the computrainer. Still, got 'er done. Week 4 in the bag. Ran 35 after, Z2/Z3 coming back.
More off-the-books biking. FYI, as per another thread, my new basic pattern is FTP Tuesday (longer than we're doing), mix of FTP and VO2 on Thursday, 105% on Sat and 90+% on Sunday. Trying to hold that. We'll see.
30' at 0.977
20' at 0.969
15' at 0.980
10' at 0.973
Total of 75 min above 95%
Entire workout 1:40 at 0.927.
My tested FTP in week 1 was 257 W, but I'm thinking I've snuck it up a few since then. Golden Cheetah has me at 261, and I usually find it to be a few W lower than a 42 min test. But I'm not sure that i'm really up at (say) 265 yet! Next week I will be experimenting, though, with a 260-265 "FTP" and see how it goes. I'd rather SWAG right now than rest extra and test. The above workout would be an average of 0.95 for 265 W, which is probably reasonable.
Tuesday - 2x10' + 1x15' @ FT