8 days after IMAZ and starting to ease my way back. Went to spin class and just put my head down and ignored the instructor. 2 x 15' and 1 x 10' - all at Z2/3 RPE. No power, no HR. Just dripped sweat. Felt good.
got er done this morn but it wasnt pretty - wasnt feeling the love on the 2nd set - [1x12(4) + 2x6(2)]@Z4 + 1x10 @Z3 + 15' Z1 run - legs are buzzin as i sit @ my desk -
life stress is heading up this week as year end duties/deadlines begin to pile up
WU - 16' 1 x 20' @ 104% (4') 1 x 10' @ 105% (3') 5' @ 90%
Probably looking at ~10W FT increase at beginning of week 5. Not bad! Not sure the run is going to happen today. Full day at the office then board dinner tonight. Might be able to get it done at the end of the day, but note likely.
Bike and run finished! 2 x 15' @ 100% and 103%. Bricked the run afterwards on the tm. Hard long workout... The basement stairs were not kind to me on the way back up!
All, I love the comments posted below from all getting it done, rolling up your sleeves, putting your head down, and grinding it out this morning! What a team!
Was in the 30s outside – had to dry off with a towel and re-dress after the bike before heading out…… Had a 124.5 TSS morning……………. Coffee taste great now!
Start of week 4 for me and I thought I was ready for a FTP test. The only problem I'm a legend in my own mind and tried to go out too hard. Well actually the only reason for the test is to give Dave Tallo's US vs international challenge a legitimate test score.
So the bitter truth the 230, my estimate was probably 10 points to high 4 weeks ago and actually around a 225 with a good paced test. So I'm calling my test 230 for the challenge and I'll continue to work that number on a 95-100% basis from here on.
Definitely lots of work to do but this was a good mental break through as I really wanted to shut it down with 10' to go.
Got mine in. I'm really trying to learn to work and have some mental breakthroughs. I'm learning that even on the scale of an hour, there are "tough patches" just like there are in a HIM or IM race that can be overcome. I don't claim mastery, but it is an important insight to get through my thick skull. Hoping it lets me make some bigger gains by having a few more breakthrough workouts.
20 min 263 W 20 min 264 W 10 min 258 W 10 min 255 W
I think I could have held it together a bit better with just that much more focus in that last 20 min, but I'm working.
hit my wk5 bike this morning legs felt like lead for no good reason at the start, took off yesterday as planned, maybe just tired from working and working out all weekend. 2 x 12 @ 190 felt better, computrainer forced me to stay on power, otherwise i might have withered away. HR creeped up first interval, then pretty even the second. had to cut the 85% at end short to get to work 45 min, IF .88 VI 1.02 avg power 172
short easy run after work, couldn't stand to be on a treadmill, in dark, howling north wind on the chicago lake front. didn't get blown over. that's a win in my book!
@John Stark: I'd bike fast too if that headless medieval guy lurking in your corner was in MY garage!
Bring out the gimp!
ROFL! Just watched that a few weeks back, still funny on the 3rd go-around.
As for the business at hand, got the bike intervals done this afternoon, no power data since I was at home and not on the computrainer. Too busy to fit in the run this afternoon, except I had 19 minutes to spare before I had to teach my class at the dojo tonight so I went out in the dark and ran up and down the overpass nearby. Done!
First big fail of the bike season for me yesterday. May have been tired from my 5K on Sunday or swimming or whatever, but couldn't hold the watts yesterday at all. Was basically shot after 2-minutes into the first interval. Decided to cut it and just Zone 3 it for an hour. Back to fight again on Thursday. Really crushed the intervals (over achieved on Saturday) so this must be payback.
First big fail of the bike season for me yesterday. May have been tired from my 5K on Sunday or swimming or whatever, but couldn't hold the watts yesterday at all. Was basically shot after 2-minutes into the first interval. Decided to cut it and just Zone 3 it for an hour. Back to fight again on Thursday. Really crushed the intervals (over achieved on Saturday) so this must be payback.
We all have those days, brotha. Get on it on Thursday and make it happen!
Halfway through my first interval I felt like crap. It took me way too long to figure out that I forgot to turn the fan on. Hopped off the bike real quick, turned on the fan, and easily pushed my power up another 3 watts. Crazy how much that helps. Last spring was my first time using the fan. I used to think the puddle of sweat related to how great of a workout I got, but now I just have a few drops of sweat and can push my FTP% much higher and I feel much more satisfied.
Yes, I know I'm overreaching, but my I came in to the OS VERY rested this year and last year, so my FTP climbs pretty quickly once I get back to it. If I had started the OS in better biking shape, I'd definitely be staying in the prescribed zones. After the next test I'll have my fitness back, and I know it will be tough just to make 95%
Was feeling pretty fried from the weekend or something, so took an extra day off on Tuesday. Did Tuesday's workout today (Wednesday). Still not feeling very strong and barely got it done. I have been doing most of the intervals in the aerobars but had to sit up at times during the intervals today. Barely managed 15' @ 253 (IF of 1.012) and 15' @ 248 (IF 0f 0.993). But then felt great on the 35' EP run outside with some strides at the end.
Bike done , 2 x 12' @ 98% and 99%..... Then 10' @ 83%. Tired but slogged thru it. Happened to look at our Saturday bike. Wow that's gonna hurt! Time to rest up for a day
Bike done , 2 x 12' @ 98% and 99%..... Then 10' @ 83%. Tired but slogged thru it. Happened to look at our Saturday bike. Wow that's gonna hurt! Time to rest up for a day
Just wait until we get to the V02 Saturday workouts starting in Week 9. I did notice the coaches took out the 2x15' of 80-85% at the end of the workouts, so it won't be quite as bad as last year, but will still be interesting.
Did the bike this morning. Went through PowerAgent carefully and found why my IFF was so low compared to you guys. Long story short, I'm using a different testing protocol and different machine. Made the adjustment to the EN method and had 2 x 12mins in IFF of .968 and .999. Yeah, that 2nd one hurt. Regardless of my IFF, I know that work works, and I've been working much harder since I got the PowerBeam Pro 3 months ago.
Did that ride in the morning and an EASY 5 miles in the evening.
@ Daniella, you forgot to tell Jenn about Wk 10 .... makes me get the dry heaves just reading it... 2x20 @ FTP then 10' ON @ 120%..... ouch! Keep the barf bucket handy for that one..... just sayin'
OK 3x8 (2) tonight @ 105% 103% 103% then 1x20' @ 90%
Total ride 67' @ 177 (.986) and felt strong and solid thru to the end.
So far the consistant over achieving has not interfered with any workouts and I am expecting to get a big bump in a few weeks when we test again. Looking forward to regaining some of what I lost since mid-season.
Comments
2x12 both at 242.
Going to try to get the run in after work. Get after it everyone!
8 days after IMAZ and starting to ease my way back. Went to spin class and just put my head down and ignored the instructor. 2 x 15' and 1 x 10' - all at Z2/3 RPE. No power, no HR. Just dripped sweat. Felt good.
One (hour) and done! Me likey.
+ 15' Z1 run - legs are buzzin as i sit @ my desk -
life stress is heading up this week as year end duties/deadlines begin to pile up
WU - 16'
1 x 20' @ 104% (4')
1 x 10' @ 105% (3')
5' @ 90%
Probably looking at ~10W FT increase at beginning of week 5. Not bad! Not sure the run is going to happen today. Full day at the office then board dinner tonight. Might be able to get it done at the end of the day, but note likely.
Bike and run finished! 2 x 15' @ 100% and 103%. Bricked the run afterwards on the tm. Hard long workout... The basement stairs were not kind to me on the way back up!
All, I love the comments posted below from all getting it done, rolling up your sleeves, putting your head down, and grinding it out this morning! What a team!
Was in the 30s outside – had to dry off with a towel and re-dress after the bike before heading out…… Had a 124.5 TSS morning……………. Coffee taste great now!
Good work everyone! Way to kick off the week!
For me . . .
Nine days post IMAZ and not expecting much. Just set-up the garage with bike on drainer and did what felt comfortable for my scheduled 2 x 12's.
Interval 1 - .909
Interval 2 - .806
Overall .764
Legs definitely not ready . . . . but felt great to sweat!
Tom Glynn dragged his Computrainer tech over and joined me.
Nice work team, makes me feel responsible to stay in the team but today I envy you folks,
had to drag my self this evening into the gym to do the bike session on ergotrainer, no computer-dielio, no vent.
but sweat, tears and dullness
Here is what i did:
1) Brick run (like first, as a warm-up for some strenght work)
15' WU Z1/Z2/Z3
6x 30'' (30'')Strides,
5' Cooldown
2.) 30' core / upper body exercises with weights (3x10-12 reps)
3.) The Bike, well Bike-Simulator (usedHR, because wattage seemed to be lower an on my trainer)
3x2'(1') HR Z3/Z4/4 Build-ups
2x12'(4') HR Z4-Z5 intervals,
4' Cooldown
4.) 20' Streching legs and lower body (to get stress out of the calfs which were hurting after the ErgoBike)
Kai
@John Stark: I'd bike fast too if that headless medieval guy lurking in your corner was in MY garage!
Start of week 4 for me and I thought I was ready for a FTP test. The only problem I'm a legend in my own mind and tried to go out too hard. Well actually the only reason for the test is to give Dave Tallo's US vs international challenge a legitimate test score.
So the bitter truth the 230, my estimate was probably 10 points to high 4 weeks ago and actually around a 225 with a good paced test. So I'm calling my test 230 for the challenge and I'll continue to work that number on a 95-100% basis from here on.
Definitely lots of work to do but this was a good mental break through as I really wanted to shut it down with 10' to go.
Here the results:
FTPtest:
Norm Power: 221
Interval 1
Duration: 20:12
Work: 280 kJ
TSS: 33.8 (intensity factor 1.002)
Norm Power: 230
VI: 1
Interval 3:
Duration: 20:31
Work: 260 kJ
TSS: 30.6 (intensity factor 0.947)
Norm Power: 218
Robin: You busted me! I still need to put some Halloween stuff away. Was a little distracted by IMAZ training. Time to get caught up on my honey-do's.
Took a late lunch and got the bike in this afternoon.
2x15'@FT:
Looks like everyone is really in the groove - hammering all over the place.
Done and done drainer to dreadmill tonight (like usual)
2x12(4) @ 104% 105%
1x20 @ 90%
total ride 66' @ 178 (.905) http://connect.garmin.com/activity/131803161
Brick 17' @ Z1 http://connect.garmin.com/activity/131803165
Bring out the gimp!
20 min 263 W
20 min 264 W
10 min 258 W
10 min 255 W
I think I could have held it together a bit better with just that much more focus in that last 20 min, but I'm working.
Total 242 W NP for 86 min.
4 weeks ago tested FTP = 257.
legs felt like lead for no good reason at the start, took off yesterday as planned, maybe just tired from working and working out all weekend.
2 x 12 @ 190 felt better, computrainer forced me to stay on power, otherwise i might have withered away. HR creeped up first interval, then pretty even the second.
had to cut the 85% at end short to get to work
45 min, IF .88 VI 1.02 avg power 172
short easy run after work, couldn't stand to be on a treadmill, in dark, howling north wind on the chicago lake front. didn't get blown over. that's a win in my book!
ROFL! Just watched that a few weeks back, still funny on the 3rd go-around.
As for the business at hand, got the bike intervals done this afternoon, no power data since I was at home and not on the computrainer. Too busy to fit in the run this afternoon, except I had 19 minutes to spare before I had to teach my class at the dojo tonight so I went out in the dark and ran up and down the overpass nearby. Done!
We all have those days, brotha. Get on it on Thursday and make it happen!
Yes, I know I'm overreaching, but my I came in to the OS VERY rested this year and last year, so my FTP climbs pretty quickly once I get back to it. If I had started the OS in better biking shape, I'd definitely be staying in the prescribed zones. After the next test I'll have my fitness back, and I know it will be tough just to make 95%
2x15’ (4’ RI) - FTP=183
W=190 C=81 HR=156 IF=1.037
W=195 C=76 HR=163 IF=1.066
Workout
Norm Watts=173
W=163 C=81 HR=140
TSS=89
IF=.943
Bike done , 2 x 12' @ 98% and 99%..... Then 10' @ 83%. Tired but slogged thru it. Happened to look at our Saturday bike. Wow that's gonna hurt! Time to rest up for a day
Trying to keep up with you guys!
http://connect.garmin.com/activity/132038417
Just wait until we get to the V02 Saturday workouts starting in Week 9.
Got it done tonight.
2X12 @1.0; 1.01
19' at .84 &.86
I think the FTP test on Tuesday has me enduring more pain and a little more focused to push harder. Of course that's just one workout.
Gordon
Did that ride in the morning and an EASY 5 miles in the evening.
@ Daniella, you forgot to tell Jenn about Wk 10 .... makes me get the dry heaves just reading it... 2x20 @ FTP then 10' ON @ 120%..... ouch! Keep the barf bucket handy for that one..... just sayin'
OK 3x8 (2) tonight @ 105% 103% 103%
then 1x20' @ 90%
Total ride 67' @ 177 (.986) and felt strong and solid thru to the end.
So far the consistant over achieving has not interfered with any workouts and I am expecting to get a big bump in a few weeks when we test again. Looking forward to regaining some of what I lost since mid-season.
Daniella and Steve.... I know it's looming out there.... I can see from the oct os threads.... I'm thinking
X 100!!!!!!!
3 x 10 @ 234,241 & 239 - All in the directed sweet spot
2 x 12 @ 202 & 206
REALLY looking forward to the run at lunch. Fun times they are a-happening.