NOS Week 7 Bike Sessions
OK, did the Tuesday 2 x 15's today with Mr. Glynn in his cave. One @ .91 and one @ .85. Not really strong but slowly buildng the trainer work.
A little love dripped on the floor. Tears or speed entering the body? 
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OK, did the Tuesday 2 x 15's today with Mr. Glynn in his cave. One @ .91 and one @ .85. Not really strong but slowly buildng the trainer work.
A little love dripped on the floor. Tears or speed entering the body?
Comments
Did the Tuesday 2 x 15' s today as well. Am up to 30 minutes on the Power Cranks (15 warmup, 15 cool down), and the 2 x 15's on the road bike. I don't have access to power metrics, but I was working so hard I felt like crying, I guess that counts
@John - my floor looks the same and is a mix of tears, speed entering the body and poor hand-mouth coordination with the water bottle
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2x20min cut short by a valve leak. 20 min @ 246W, IF 1.01; 13min @ 235W, IF 0.97. That's life!
It is also worth mentioning that the mental mojo is moving to forefront in preparation for next week's testing.
Got the 2x15's done this morning, but just ... ... IF 1.01 and 1.02; did the strides right after as I have a very long day at work today and with the 3x1miles tomorrow want maximum recovery btwn.
@ Christian wish I could say my mental mojo for bike testing was there. Now running is another story.
2 X 20' done at 104% and 101%. Wow was I tired on the second interval. My HR was pretty close to max, and my legs just had..... nothing. I guess the fact that I'm fighting a head cold doesn't help.
@bill, re tuesday run.... I feel the same way. All my wko's are early AM and I struggle with the second Tues wko. I try to start the bike a bit early, or don't do any extra Z3 work after and make it a short brick. Or leave it out altogether (as might be happening tonight, in fact). For me, it wouldn't work to move the run to Mon or Fri as I find I really need a day without impact on my legs. I swim or do yoga, if anything, on those days....
I shifted my schedule back one day, so Tuesday's workout is Monday. I work Monday nights, 2.6 miles from here, so that gives me the ability to run to work and back and make the two Tuesday workouts easier to fit in. It's chilly and dark, but I've got my lights and reflective gear. Last night: 22:50 to get there (mostly downhill), 22:12 to get back (mostly uphill). Did the five hill strides coming back up the hill to my house. My kids think I'm nuts
EN NorCal Sleeper Cell has started Trainer Tuesdays. ((l to r) Tom Glynn, Julie Pfeifle, Kyra Glynn, Dana Laytham-Herbert, and Mandie Rewcastle.)
Mixed it up a bit today with a 90' Spinervals "Mental Toughness" DVD. Lotsa 1' and 2' intervals @ or around FT.
New EN member, Julie Pfeifle, put her head down and knocked out her 2 x 15's then had Tom Glynn data geek her out on Golden Cheetah. :-) Dana Laytham-Herbert just killed herself! Good work everyone!
I felt good until the last 15' or so and then I couldn't hold over .9 anymore.
Good times.
@John you are going to have to get a bigger garage. It's cool that you can get a few En'ers together like that.
Used the forum as inspiration to get it done today. I knew it was mostly mental but once I checked the weekly thread I was ready to go.
Starting week 6 for me:
2X15 @ ~ FTP then 1X15 around 85+.
I've been taking advantage of no power meter and gearing up at the end of the intervals going for a 1.01-1.03 type intervals (at least that's what my mind and legs are telling me). LBS said around 2 weeks for the repair so I'm hoping the week after Christmas, which is week 8 for me.
Gordon
@John, et. al. Awesome! So cool that you can all get together like that. I'm the lone EN'er for 100+ miles in any direction so no hope for anything but a lonesome pain cave here
2x10 in today for me RPE, since the powertap battery died mid-workout. My Ragnar training experiments are leading to pretty tired legs, but biking is feeling good - -I never thought I would like my pain cave so much. =-)
longer intervals = required concentration towards the end - i've been concentrating on pedal stroke - horizontal pushing thru @ top of stroke (10 oclock to 2 oclock) - can feel it in some unused muscles - but appears to add 20 ish watts when i focus on that part of stroke
I bricked the run, but only had time for 25 minutes. I ran pretty easy on the dreadmill at about 8:10/mi.
Good work everyone! Looks like it is a typical "I am rocking" and I" am not having a good day" part of the OS for a few of us. Take the good with the bad and just keep plugging along.
As Coach P has said, "Not one day (or one week) does an OS make."
@Bill - You called it. We all just clipped in. No pain had started yet.
@Beth - What is the Ranger Experiment?
As for me . . . . . . .
Third day in a row on the bike. 37 degrees outside at the start and it was ccoooolllllddddd. Pedaled down to the valley to hook up with a roadie ride and it got colder as I went down. bbbrrrrrr. Those that know me, I really dislike being cold.
Nice 1:32, 29 miles with overall bike @ .827. Split off the group early and did 2 x 6's as an overachieve. First @ .1073 and the second @ .1045. I think my intensity is coming back a bit.
@John Way to tough it out, outside in 37 degrees. Brrrrr
I did Thursday's ride today. Since it was a relatively tame 2 x 10', I figured it was a good day to see if I could do the entire workout on the Power Cranks. Managed it, barely, including the intervals. Interesting, my HR is sky high on the PCs, but my usual bike riding muscles are not fatigued at all. Instead, it's fatiguing all of those muscles that I obviously *don't* normally use on the bike, but should be using. It's a little weird to walk away from the intervals feeling thoroughly thrashed, but with my biking legs feeling "fresh".
On Friday, I'm doing another indoor Computrainer Time Trial. Will have to use hubby's road bike as there's no way I can do it on the Power Cranks yet. It will be interesting to see how that turns out...
@Kevin W. - nice IF for 60! Looks like all of your hard work is showing up just in time for week 8 Testing
The Thurs Grind:
Warm up including 3 x 30s in Z4
3 mins alternating 10 secs Z5 10 secs soft pedaling
3 x 6 mins Z4/5 w 2 mins recovery
2 x 1 min isometric squat off the bike...I substituted that with 2 x 1 min standing in the big gear
6 x 1 min Z5 w 1 min recovery
4 x 30 seconds as 20 seconds hard (Z5) then shift down and 10 seconds standing and "sprint your brains out".
I hit 556 watts on the last standing sprint ... no match for the tour sprinters who jump up to 1500 watts! How do they do that???
Anything I had left from last night's run was gone after this, but I made a 5 min transition and went out for a 3 mile brick run. Definitely felt like I was hit upside the head with a brick!!
@ Paul H - any tread left on the back tire?
@ paul, I could probably jump up and down on a pedal with resistance at 554 watts to move it, and it most likely still wouldn't budge. Nice!
2 X 12' early this am at 104% for each. No time for extra z3 work for me today. I'm ready for official permission to train harder/faster.... so I guess that means next week's test is gonna hurt!!!