I officially moved today's bike to tomorrow AM when ever I wake up. I had a restless sleep and have been pushing hard on the bike workouts. So I will back down tomorrow's bike to what I remember is the 95% level without power and proceed through the weekend.
Mental note of a little more sleep and I just can't keep crushing the bike as the run starts to ramp up.
I went to roadie night at the bike shop and our workout wasn't that different than Paul's...maybe a touch shorter... but more sprint-y.
My best 10 sec was 634 W, which is pretty good for me on a trainer. Best 30 sec was 400 W. I don't think we did any intervals longer than a minute! Not exactly EN Kool-Aid, but it was fun to do once!
I did Saturday's brick today, 100% on the Power Cranks. 1:20 total on the bike (2 x 10 + 1 x 5 @ Z4, + 2 x 15' at Z3) + :30 run as brick. The muscles in my posterior chain are wicked sore from the Power Cranks, but I can already feel how they are helping me run better as well as bike better.
Just didn't have it in my head to do another 15 min interval. Gonna skip the run too. Heading to downtown Toronto to celebrate wife's birthday. Money can buy you SAUs!
Shortened up the rest intervals then ran the Z3 22 minutes straight to fill in the 80 minutes. Shorter workout today to allow for taper/recovery going into Monday's FTP test! Will run this afternoon! Good luck to day all!
@ Robin - still waiting for you Power Cranks review in the gear forum. I looked at them closely a couple of years ago...lots of mixed reviews out there. Glad they are working for you and on you!
@ Christian - great numbers! I have a surprise for my family this evening to score more SAUs.
Run volume definitely impacts the ability to hammer; and I didn't have a new movie to watch, so I asked my other coach (Troy) to get me through Spinervals "Totally Time Trial". This one really bites but covers the bases of today's EN workout -- only in reverse order. I did 90 mins with a TSS of 81.5 ... which is shameful compared to Shaughn scoring 109.5 in only 80 mins. Sigh. I hope I can stay in the same zip code with him at IMCOZ!
Anyway, it's roughly 20 mins warm-up with 3 x 30secs (Z3 then Z4 then Z5), then 5x1 min Z4/5 w 1 min rest, then 1x2 mins alternating 10 sec at 130+ rpm in the 53/23 gear and 10 secs soft pedalling. The main workout is a mock 40K time trial as 4x15mins w 2 mins recovery. Each 15 min block uses progressively bigger gears with periodic standing and some gear changing. So Z3 for the first, then Z4 for the next 3. EN bike masters of the universe could be Z5 in the last one but I did not have the gas. And I would have dropped out if it weren't for Coach Troy yelling out the usual words of encouragement..."grind it out", "you'll pass out before you die," and finally, halfway through the last block: "anyone can suffer for 7 1/2 minutes!"
@Paul H - great stats my friend. Can't wait to have you there at IMCOZ - need the support. You will be so far ahead of me after the swim, that I won't see you again until the final celebration bro!
@Paul, gotta love that coach Troy. He comes out with some good encouragment. I will write up a Power Crank review this week. I was just waiting until I could go more than 10 minutes on them without dying. I think I'm getting the lay of the land now.
Bike done early this morning, 2 X 14' @ ;101% each, 1 X 7' @ 100%. Then 2 X 15' @ 83%. Brick run after. Everything felt steady but I know Monday is gonna be a lung-busting sufferfest....
Congrats to everyone for making it through to the re-tests.... some amazing work done by this group and great group mojo! Best of luck to all on Monday AM.
Comments
Great to see the workouts progressing.
I officially moved today's bike to tomorrow AM when ever I wake up. I had a restless sleep and have been pushing hard on the bike workouts. So I will back down tomorrow's bike to what I remember is the 95% level without power and proceed through the weekend.
Mental note of a little more sleep and I just can't keep crushing the bike as the run starts to ramp up.
Gordon
My best 10 sec was 634 W, which is pretty good for me on a trainer. Best 30 sec was 400 W. I don't think we did any intervals longer than a minute! Not exactly EN Kool-Aid, but it was fun to do once!
VI of 1.18!
Got in thursday's ride this morning. It was FTP only as the RPE felt really hard.
3X10' @ ~FTP or a little easier.
Given how I felt I bagged the 85% hoping for a strong workout tomorrow.
Gordon
Some pretty intense work everyone, nice job!
I did Saturday's brick today, 100% on the Power Cranks. 1:20 total on the bike (2 x 10 + 1 x 5 @ Z4, + 2 x 15' at Z3) + :30 run as brick. The muscles in my posterior chain are wicked sore from the Power Cranks, but I can already feel how they are helping me run better as well as bike better.
2500 swim in the a.m. as well.
Did part of the work:
2x14 min @ 249W, 251W (IFs 1.02, 1.03)
1x7 min @ 246W (1.01)
1x15 min @ 203W (0.84)
Just didn't have it in my head to do another 15 min interval. Gonna skip the run too. Heading to downtown Toronto to celebrate wife's birthday. Money can buy you SAUs!
Shortened up the rest intervals then ran the Z3 22 minutes straight to fill in the 80 minutes. Shorter workout today to allow for taper/recovery going into Monday's FTP test! Will run this afternoon! Good luck to day all!
@ Christian - great numbers! I have a surprise for my family this evening to score more SAUs.
Run volume definitely impacts the ability to hammer; and I didn't have a new movie to watch, so I asked my other coach (Troy) to get me through Spinervals "Totally Time Trial". This one really bites but covers the bases of today's EN workout -- only in reverse order. I did 90 mins with a TSS of 81.5 ... which is shameful compared to Shaughn scoring 109.5 in only 80 mins. Sigh. I hope I can stay in the same zip code with him at IMCOZ!
Anyway, it's roughly 20 mins warm-up with 3 x 30secs (Z3 then Z4 then Z5), then 5x1 min Z4/5 w 1 min rest, then 1x2 mins alternating 10 sec at 130+ rpm in the 53/23 gear and 10 secs soft pedalling. The main workout is a mock 40K time trial as 4x15mins w 2 mins recovery. Each 15 min block uses progressively bigger gears with periodic standing and some gear changing. So Z3 for the first, then Z4 for the next 3. EN bike masters of the universe could be Z5 in the last one but I did not have the gas. And I would have dropped out if it weren't for Coach Troy yelling out the usual words of encouragement..."grind it out", "you'll pass out before you die," and finally, halfway through the last block: "anyone can suffer for 7 1/2 minutes!"
@Paul H - great stats my friend. Can't wait to have you there at IMCOZ - need the support. You will be so far ahead of me after the swim, that I won't see you again until the final celebration bro!
2x10' (3') was 1.02 and 1.01 followed by 2x15' (2') was 0.90 and 0.89
TSS was 80.7
Brick run was 2x7.5' at 8:11 and 8:56
Dreading Monday's bike test...
Have a good weekend everyone!
@Paul, gotta love that coach Troy. He comes out with some good encouragment. I will write up a Power Crank review this week. I was just waiting until I could go more than 10 minutes on them without dying. I think I'm getting the lay of the land now.
Bike done early this morning, 2 X 14' @ ;101% each, 1 X 7' @ 100%. Then 2 X 15' @ 83%. Brick run after. Everything felt steady but I know Monday is gonna be a lung-busting sufferfest....
Congrats to everyone for making it through to the re-tests.... some amazing work done by this group and great group mojo! Best of luck to all on Monday AM.
For accountability, took Saturday off and in retrospect should have just taken Thursday/Friday off.
Rock the test, I'm moving in to week 7 hopefully the powertap will return soon.
Gordon