had to stay down in Week5 after Wednesday due to work, fatigue and "iching" angles.
Decided to follow Roy to move my workouts now to the left (start on Monday) since I am travelling usally between Tue-Thu.
Mon (aka Tue) in my Trainer at Home
15' (240,3W)
15' (249,5W)
10' (210W)
Tota WO IF 0,89
Wed (aka Thu) using HR on a Gym Spinning bike
3x10' in Z4 HR, 10' Z3
To me the 4day break helped a lot to get back quality workouts, and to feel great afterwards and I guess the ATL/CLT does not matter as much at this time of the year
I'm with you on the hamstring hurting Beth. Last night's karate session alternated between kicking and jumping squats. Let's just say my legs today were feeling the hurt!
I had 3 x 10' to get done today, managed to get one of the intervals done with the Power Cranks. Did 12' warmup on the Power Cranks, switched my road bike to the trainer and did the rest of the warmup and 2 x 10', then brought my tri bike back on with the power cranks and did the last 10' interval. Yeeeeouch!
12' is the longest continuous stretch I've gone on the cranks so far, but that's way up from the 2:30' I managed the first day I put them on (6 days ago).
Biked 47 mins easy this morning...one leg drills and lots of high rpm spinning. Also swam 3500 yards ... low ROI but I'll take any return in that department.
@ Robin - you need to post a review of the Power Cranks in the gear thread sometime.
@Kai, Jens used to start his week on Mondays as well, but when he performed his first hard interval, he dropped Monday. He now only has six days in his week!
Just catching up on the Tuesday bike. Went better than I hoped.
10' W/up
1x15 @ 1.00 (211)
4' Rec @ .65
1x15 @ 1.06 (223)
5' @ .8
Wanted to push a bit and see if the 220 W barrier was within reach after I saw P talking about going 10W harder on his 2x20's. It seems it is and going to try to hit it again tomorrow on the last of the 3x10's.
Biked 47 mins easy this morning...one leg drills and lots of high rpm spinning. Also swam 3500 yards ... low ROI but I'll take any return in that department.
@ Robin - you need to post a review of the Power Cranks in the gear thread sometime.
I will do that when I feel like I have a full handle on them. Right now I'm still transitioning to using them even part time on the trainer. Might be awhile before I can ride outdoors with them, they're quite scary! One thing I've learned so far is that my legs are very lopsided on the bike. Surprisingly, my left leg is a lot stronger than my right and I've learned that it carries my right leg a lot of the time. Very interesting.
2x12' for me today which I did as 1x15' and 1x9'. Went ahead and bumped my FT up to 220 from 213. Still managed to overachieve, though. Couldn't get seem to find the right gear to ride at 220, and 230 felt great...held it nice and steady the whole way on both intervals. Can't seem to get my PT to upload right now, so will post details later. Have fun everyone!
Got my 2x12 in early today. Up at 4:30 am (aka 0-dark-thirty):
WU - 18 min as 10 min @ 70%, 3x1' @ 100% and 2 min easy. MS - 2x12: FTP 1 - 12' @ 310 W (103%) RI 1 - 4' @ 210W (70%) FTP 2 - 12' @ 303 W (101%) RI 2 - 4' @ 210W (70%) Remainder @ 265 W (85%)
@ Paul M - I hear ya, yesterday's run made this very tough for me this morning
@ Steve and Bill - Are you guys drinking jet fuel during your bike sessions? Please share the sauce!
I have yet to figure out the time properties for the 4 minute rest intervals - how is it that when I look down, it always shows 3:30 when it feels like about 20 secs have passed by and I am up again for the next round???? Anyone else experience this phenomenan?
Came to terms (again) after Tuesdays lackluster showing that I am not Superman. Too soon after IMAZ to hold the longer intervals. Mostly mental but also physical. 3 x 10's this morning wasn't going to happen.
So . . . . .
Fired up Spinervals DVD and did 60' mostly at .75 with 10 x 2' (15) at FT. Was good, I guess. But I am progressing
Did mine at dark thirty o'clock as well...just now getting around to posting. Inspired by the FTP jumps, I did my 2 x 12' @ 102% and 104%... Then 10' @ 88%. I would love to see a nice FTP bump in a couple of weeks....
Looking forward to an off day tomorrow. I just might swim....
Definitely some strong numbers and increase out there building the mojo.
I had a 3X8 with no power so just hammered above the 230 I'm supposed to be at. Even with the day off yesterday I'm tired. Followed up with a 1X21 around 85%.
I also spent some time on the phone with a guy from Saris and he was great helping me trouble shoot my issue. It seems I might need a new head unit. I will check this out at the LBS tomorrow.
I have a little yellow computer (LYC) and might just have the opportunity to upgrade to a joule or garmin. So now I need to make a decision as the LYC costs $100.00
life stress is rising - lots of conflicting activities - seems easy to convince myself to skip wko - but i know once i'm downstairs i can escape it all for an hour - when done feel like i'm on top of the world - for a little awhile anyway
3x10 done - put the hammer down for last 5' of #3 @ 1.15
In the books! 30 mins core in the AM and 60 min bike in the PM (TSS = 62.2) w 3 x 1min at Z4, 2x12 @ Z4 and 1x15 @ Z3. Felt pretty good. Tried using an easier gear with higher RPM for this one.
@ Starkman - nice room for the bike. I like your garage too...seems the babes always come to your place to workout. Why is that? When I get some time, I'll post a photo of my new executive pain cave!
I had a bad Tuesday after overextending myself on the weekend. Yeah, I know, I'm supposed to be smart enough not to tdo that. But at least I was smart enough to back off on Tuesday. :-)
Kept it to 2 x 20 at FTP and 1 x 15 at 85% today. Could have done more, but wanted to make sure that I was really good to go again, rather than fall back down in the hole.
Both workouts of 2x20 this week were above my week 1 test. I am now sitting about 12w away from last year's peak and the running is coming along. Doesn't mean I don't wan to die after each workout though.
Today is a scheduled day off but a window of opportunity opened up for me to ride OUTSIDE in temps above 40 degrees. So I put the hammer down and tested the legs:
1 x 51:36 @ .946 IF.
Amazing how the consistent pedal power of the trainer can translate to outside. Felt really good. Nice confidence booster.
Tomorrow I take my very first Criterium Racing Class/Practice Session with my new bike racing club. Then hopefully a ride up Mt. Diablo after. It should be an interesting morning on many levels.
@ Starkman - nice room for the bike. I like your garage too...seems the babes always come to your place to workout. Why is that? When I get some time, I'll post a photo of my new executive pain cave!
@Paul - Tom Glynn is the eye candy and the draw. I am just there for the scenery. Hope you are doing well! And yes, post pics!
Filler session tonight. Biked 60 mins to Spinervals Aero Base Builder VI (TSS = 52.2). Picked up Conan the Barbarian DVD to get me through tomorrow's workout -- looks like it's going to be atrociously hard!
Did Saturday's Brick today. 2 x 12' @Z4, 2 x 15' @Z3. Did 15 minutes warmup on the Power Cranks (I'm moving up!) and the last Z3 interval plus the cooldown on the cranks. So 35' total crank time. After being on those hellish things, the Z4 intervals on my other bike almost feel easy!
@ John S. - looks like you are coming back strong recovering from IMAZ. Strong work bro! Maybe time to FTP it again in the test room!
@ Robin - super strong work there also!
@ Coach P - keep posting - your progress is pushing us! Personally, it helps me. I am within about 10w of peak but am up about 6 lbs or so from my race weight during this OS as expected. On the vDOT front, I feel like I am already at peak pace and not sure if I can push it into unchartered terriitory while also holding the line on the bike but am trying for that - never say never.
@Paul H - Still have not made it to the pool yet, but soon, need to keep reading your post on those swim volumes to push me!
Well, after 2 Cosmos and a Co. Xmas party, we made it home about 11:30 pm last night. I let the dogs out in the backyard and they got sprayed by a skunk! The whole house suffered the repercussions....finally made it to bed about 1:30 a.m.......
Yes! I slept 10 hours last night. Put Conan into the pain cave TV and got to work. As Conan was hacking, slashing and running people through, I was working hard w 2x15 Z4, 1x6 Z4, 2x15 Z3 then easy spinning to the end of the movie. Rolled it up to TSS = 100.
Still have to run later, then watch Kona on TV (4:30 EST) then bolt out to the company Christmas party.
@ Shaughn - I'm a slow learner in the water. I've been swimming year round for 5 years now with steady, incremental improvement. I think I'm finally developing a good catch with my left arm. Rich's post on swimming is dead on regarding ROI. I'm an intermediate swimmer, but looking to get closer to the advanced level and willing to pay the price. The pool is only 5 mins from my house, so the admin time is not so bad. I'm dropping back to 3 swims a week vs 4-5 since I've completed my swim-focus block. My first tri next year is Feb 25 and that's open water so I can't be starting back at the end of the OS.
i sense a bike bump coming in a couple weeks - i find my z4 & z3 climbing towards the end of each set - right now (210) about 15w below last summer - everything seems to be clicking so far
Comments
We have you spot ready to go.
Hi all,
had to stay down in Week5 after Wednesday due to work, fatigue and "iching" angles.
Decided to follow Roy to move my workouts now to the left (start on Monday) since I am travelling usally between Tue-Thu.
Mon (aka Tue) in my Trainer at Home
15' (240,3W)
15' (249,5W)
10' (210W)
Tota WO IF 0,89
Wed (aka Thu) using HR on a Gym Spinning bike
3x10' in Z4 HR, 10' Z3
To me the 4day break helped a lot to get back quality workouts, and to feel great afterwards and I guess the ATL/CLT does not matter as much at this time of the year
I'm with you on the hamstring hurting Beth. Last night's karate session alternated between kicking and jumping squats. Let's just say my legs today were feeling the hurt!
I had 3 x 10' to get done today, managed to get one of the intervals done with the Power Cranks. Did 12' warmup on the Power Cranks, switched my road bike to the trainer and did the rest of the warmup and 2 x 10', then brought my tri bike back on with the power cranks and did the last 10' interval. Yeeeeouch!
12' is the longest continuous stretch I've gone on the cranks so far, but that's way up from the 2:30' I managed the first day I put them on (6 days ago).
@ Robin - you need to post a review of the Power Cranks in the gear thread sometime.
Just catching up on the Tuesday bike. Went better than I hoped.
10' W/up
1x15 @ 1.00 (211)
4' Rec @ .65
1x15 @ 1.06 (223)
5' @ .8
Wanted to push a bit and see if the 220 W barrier was within reach after I saw P talking about going 10W harder on his 2x20's. It seems it is and going to try to hit it again tomorrow on the last of the 3x10's.
I will do that when I feel like I have a full handle on them. Right now I'm still transitioning to using them even part time on the trainer. Might be awhile before I can ride outdoors with them, they're quite scary! One thing I've learned so far is that my legs are very lopsided on the bike. Surprisingly, my left leg is a lot stronger than my right and I've learned that it carries my right leg a lot of the time. Very interesting.
today's ride was a torture-fest -- up at 3:30 to get-r-done
15 w/u
3x10 (4) on 100%, 99%, and 98%
definitely felt the last one
oh, and now I am really looking forward to tomorrow's w/o -- core that is
WU - 18 min as 10 min @ 70%, 3x1' @ 100% and 2 min easy.
MS - 2x12:
FTP 1 - 12' @ 310 W (103%)
RI 1 - 4' @ 210W (70%)
FTP 2 - 12' @ 303 W (101%)
RI 2 - 4' @ 210W (70%)
Remainder @ 265 W (85%)
I'm fried!!! Looking forward to 48 hrs of rest.
@ Paul M - I hear ya, yesterday's run made this very tough for me this morning
@ Steve and Bill - Are you guys drinking jet fuel during your bike sessions? Please share the sauce!
I have yet to figure out the time properties for the 4 minute rest intervals - how is it that when I look down, it always shows 3:30 when it feels like about 20 secs have passed by and I am up again for the next round???? Anyone else experience this phenomenan?
@Shaughn:
You already KNOW the sauce! Follow RnP's guidance!
So easy to say yet so elusively difficult to execute consistently. Way to drop the hammer Steve!
Came to terms (again) after Tuesdays lackluster showing that I am not Superman. Too soon after IMAZ to hold the longer intervals. Mostly mental but also physical. 3 x 10's this morning wasn't going to happen.
So . . . . .
Fired up Spinervals DVD and did 60' mostly at .75 with 10 x 2' (15) at FT. Was good, I guess. But I am progressing
A view from my saddle.
Did mine at dark thirty o'clock as well...just now getting around to posting. Inspired by the FTP jumps, I did my 2 x 12' @ 102% and 104%... Then 10' @ 88%. I would love to see a nice FTP bump in a couple of weeks....
Looking forward to an off day tomorrow. I just might swim....
15' WU then:
1. 12' @ NP = 262 (IF = 1.048)
4' recovery
2. 12' @ NP = 264 (IF = 1.056)
Bailed after 45 min to get to work!
Definitely some strong numbers and increase out there building the mojo.
I had a 3X8 with no power so just hammered above the 230 I'm supposed to be at. Even with the day off yesterday I'm tired. Followed up with a 1X21 around 85%.
I also spent some time on the phone with a guy from Saris and he was great helping me trouble shoot my issue. It seems I might need a new head unit. I will check this out at the LBS tomorrow.
I have a little yellow computer (LYC) and might just have the opportunity to upgrade to a joule or garmin. So now I need to make a decision as the LYC costs $100.00
Gordon
3x10 done - put the hammer down for last 5' of #3 @ 1.15
@ Starkman - nice room for the bike. I like your garage too...seems the babes always come to your place to workout. Why is that? When I get some time, I'll post a photo of my new executive pain cave!
Kept it to 2 x 20 at FTP and 1 x 15 at 85% today. Could have done more, but wanted to make sure that I was really good to go again, rather than fall back down in the hole.
Wm
Today is a scheduled day off but a window of opportunity opened up for me to ride OUTSIDE in temps above 40 degrees. So I put the hammer down and tested the legs:
1 x 51:36 @ .946 IF.
Amazing how the consistent pedal power of the trainer can translate to outside. Felt really good. Nice confidence booster.
Tomorrow I take my very first Criterium Racing Class/Practice Session with my new bike racing club. Then hopefully a ride up Mt. Diablo after. It should be an interesting morning on many levels.
Rock on, everyone!
@Paul - Tom Glynn is the eye candy and the draw. I am just there for the scenery.
Did Saturday's Brick today. 2 x 12' @Z4, 2 x 15' @Z3. Did 15 minutes warmup on the Power Cranks (I'm moving up!) and the last Z3 interval plus the cooldown on the cranks. So 35' total crank time. After being on those hellish things, the Z4 intervals on my other bike almost feel easy!
....run should be fun this evening....
@ John S. - looks like you are coming back strong recovering from IMAZ. Strong work bro! Maybe time to FTP it again in the test room!
@ Robin - super strong work there also!
@ Coach P - keep posting - your progress is pushing us! Personally, it helps me. I am within about 10w of peak but am up about 6 lbs or so from my race weight during this OS as expected. On the vDOT front, I feel like I am already at peak pace and not sure if I can push it into unchartered terriitory while also holding the line on the bike but am trying for that - never say never.
@Paul H - Still have not made it to the pool yet, but soon, need to keep reading your post on those swim volumes to push me!
Well, after 2 Cosmos and a Co. Xmas party, we made it home about 11:30 pm last night. I let the dogs out in the backyard and they got sprayed by a skunk!
The whole house suffered the repercussions....finally made it to bed about 1:30 a.m.......
Still have to run later, then watch Kona on TV (4:30 EST) then bolt out to the company Christmas party.
@ Shaughn - I'm a slow learner in the water. I've been swimming year round for 5 years now with steady, incremental improvement. I think I'm finally developing a good catch with my left arm. Rich's post on swimming is dead on regarding ROI. I'm an intermediate swimmer, but looking to get closer to the advanced level and willing to pay the price. The pool is only 5 mins from my house, so the admin time is not so bad. I'm dropping back to 3 swims a week vs 4-5 since I've completed my swim-focus block. My first tri next year is Feb 25 and that's open water so I can't be starting back at the end of the OS.
Strong bike wko this am.
2 x 12' @ 100% and 106%, then 6' @ 109%
2 x 15' @ 86% each
Will run later this afternoon and hope I don't pay the price for this! Will reward myself with kona on pvr when I'm done.
I bet our NOS group is gonna have a huge FTP jump in a couple of weeks, based on what's going on around here!
@shaughn, eeeeeeew!!!!
i sense a bike bump coming in a couple weeks - i find my z4 & z3 climbing towards the end of each set - right now (210) about 15w below last summer - everything seems to be clicking so far