Great job Jeff and Doug. I ran Sunday's hard run this morning (9 miles w 2x2.1 hard), ate lunch, nap-o-rama, then got on the trainer. However, I wisely substituted an easier workout for today's killer (I'll do that one Monday). I did Spinervals Aero Base Builder I which is supposed to keep you in the "blue zone" for all intervals. I.e., upper range of HR zone 2. Went like this:
Warm-up w 3 x 30 secs hard then 4 x 5 mins @ 90 rpm, 4 x 4 mins @ 100 rpm, 4 x 3 mins @ 105 rpm, and 4 x 2 mins @ 110 rpm. Decreasing rest throughout...stay in HR 2...no gray zone effort. End with 3 x 30 secs build (~10 sec 100rpm, 10 sec 115rpm, 10 sec 130 rpm). Total was 84 mins w TSS = 70.2. Not difficulty aerobically, but not easy after busting my butt on the run.
Done for the day. Dinner out tonight for another SAU deposit.
Was nervous going into this workout, given the fatigue earlier this week on the bike. But I surprised myself and had a great workout. The mental/physical mojo seems to ebb and flow this OS. It also helped that I decided to not try and overachieve and push for 100+% on the FTP stuff, but to be happy with 95 - 100% as written. Tried to hold back on the VO2 stuff too, but ended up putting in solid efforts. Painful as usual, but got through without too much difficulty. For reference, 100% power = 264w and 120% = 316w.
I compared my overall TSS, calories burned, NP, etc to my last Olympic triathlon, and while this was not as steady of a ride, all the numbers matched up pretty well. Not bad getting in an Olympic-distance effort in on the trainer!
20' run after started slow. Took a while to be able to ramp up to HMP. Felt great by the end, although only about 7 minutes at HMP. Looking forward to tomorrows long run!
Brisk morning here in NorCal and headed outside for a little fun on my regular rolling/short hills TT route. Legs have been feeling good. I also know that outside my FT # is ~ 10% higher, so that is the number I shot for during my 2 x 12's. I also spent 20' first at above trainer FT just to see how my legs would feel? All data is below.
Tomorrow is my second crit race and I think I may take part in two races that are about an hour apart. I really want the group riding experience and doing two will shell me, but also give me the extra group time.
So the FTP results are in... 236 is the new number up from 221. For the record I have a 230 listed in the US vs International challenge because I blew up a a little on the 221. In retrospect I probably had no more that a 225 but did not want to sand bag it for the challenge. I've got some work to do for the international team just to get 10% improvement.
236 - 1st 20' and 239 for the 2nd 20'.
I was able to hold 249 for the last 5' but pretty much emptied the tank.
I'll be moving in to the Vo2 stuff now probably cutting out 1 week off the end as I still have 10 weeks available for OS work.
Comments
Warm-up w 3 x 30 secs hard then 4 x 5 mins @ 90 rpm, 4 x 4 mins @ 100 rpm, 4 x 3 mins @ 105 rpm, and 4 x 2 mins @ 110 rpm.
Decreasing rest throughout...stay in HR 2...no gray zone effort. End with 3 x 30 secs build (~10 sec 100rpm, 10 sec 115rpm, 10 sec 130 rpm).
Total was 84 mins w TSS = 70.2.
Not difficulty aerobically, but not easy after busting my butt on the run.
Done for the day. Dinner out tonight for another SAU deposit.
Results:
20' @ 261w (IF = 0.99)
20' @ 257w (IF = 0.98)
2' @ 319w
2' @ 321w
2 @ 321w
2' @ 324w
I compared my overall TSS, calories burned, NP, etc to my last Olympic triathlon, and while this was not as steady of a ride, all the numbers matched up pretty well. Not bad getting in an Olympic-distance effort in on the trainer!
20' run after started slow. Took a while to be able to ramp up to HMP. Felt great by the end, although only about 7 minutes at HMP. Looking forward to tomorrows long run!
Brisk morning here in NorCal and headed outside for a little fun on my regular rolling/short hills TT route. Legs have been feeling good. I also know that outside my FT # is ~ 10% higher, so that is the number I shot for during my 2 x 12's. I also spent 20' first at above trainer FT just to see how my legs would feel? All data is below.
Tomorrow is my second crit race and I think I may take part in two races that are about an hour apart. I really want the group riding experience and doing two will shell me, but also give me the extra group time.
We shall see.
Entire workout (215 watts):
Duration: 1:18:29 (1:20:27)
Work: 1013 kJ
TSS: 127.9 (intensity factor 0.999)
Norm Power: 232
VI: 1.08
Distance: 24.85 mi
20' test of the legs:
Duration: 20:00
Work: 273 kJ
TSS: 36.4 (intensity factor 1.046)
Norm Power: 243
VI: 1.06
Distance: 6.741 mi
First 12' Interval:
Duration: 12:01
Work: 181 kJ
TSS: 24.1 (intensity factor 1.096)
Norm Power: 254
VI: 1.01
Distance: 4.658 mi
Second 12' Interval:
Duration: 12:04
Work: 180 kJ
TSS: 24 (intensity factor 1.092)
Norm Power: 253
VI: 1.01
Distance: 3.53 mi
WOW, good job guys!
Shaughn - you are killing it! BOOM!
So the FTP results are in... 236 is the new number up from 221. For the record I have a 230 listed in the US vs International challenge because I blew up a a little on the 221. In retrospect I probably had no more that a 225 but did not want to sand bag it for the challenge. I've got some work to do for the international team just to get 10% improvement.
236 - 1st 20' and 239 for the 2nd 20'.
I was able to hold 249 for the last 5' but pretty much emptied the tank.
I'll be moving in to the Vo2 stuff now probably cutting out 1 week off the end as I still have 10 weeks available for OS work.
Gordon