Home Outseaon November 2011 Group Discussion-Outseason November 2011

NOS Week 12 Bike Sessions

Yesterdays Crit Data.  Paid for the Saturday hard ride.

Gotta love the VI, max power, and max HR.  Lotsa accelerating outta the corners and then slowing.  Fun day.

Looks like ~ 1 hour at ~1.03 IF

Crit:

Duration:   38:50

Work:       430 kJ

TSS:       61.3 (intensity factor 1.081)

Norm Power: 251

VI:         1.17

Distance:   11.866 mi



Min Max Avg

Power:       0 783 215 watts

Heart Rate:   111 187 167 bpm

Cadence:     36 196 92 rpm

Speed:       0 30.6 21.3 mph

Here is the warm-up/skills practice data:


Duration:   29:55

Work:       267 kJ

TSS:       35.7 (intensity factor 0.914)

Norm Power: 212

VI:         1.42

Distance:   7.333 mi

Min Max Avg

Power:       0 814 149 watts

Heart Rate:   93 176 143 bpm

Cadence:     30 166 83 rpm

Speed:       0 26.5 14.6 mph

 

 

 

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Comments

  • Paying very close attention to not overachieving this week. Saving mental and physical focus for the Friday Z3 run work. Crazy running paces with the new VDOT. Here's day 1 of the bike.

    6 x 2 @ 1.2 / 1.2 / 1.19 / 1.2 / 1.2 / 1.2
    15 min @ 0.82

    Get after it everyone!
  • John, that 38:50 looks close enough to me for a new outdoor FTP number!  Way to reset the zones!

  • Great job John. My heart rate doesn't go that high...it sort of subscribes to the big bang theory -- an occassional very strong beat that keeps me going for awhile! image

    Off for MLK so slept in, then hit the trainer for 2 hours, TSS = 125.5. Did 2 x 20 mins Z4 but with an 8 min break as a nod to yesterday's long run. Then 8 x 1 min at Z5/6, then 1 x 10 mins Z3 and 2 x 5 mins Z3. Note - my Giant (Dragonfire) has been on the trainer since IMAZ 2010. I took it off after Saturday's ride for an overhaul at the LBS since I'll be doing several flat course races this year. So today I was riding Diablo which has a compact crank. I could really tell the difference on the V02 work...just a little harder to get the powr up to that level using higher RPM. Diablo will be my go to bike for St Croix though.

    Swam 3000 yards this afternoon. As long as I can get the rest, I'm able to absorb the higher workload. Plan to change things up quite a bit this week, especially Sat & Sun.
  • Wow! I could really feel those extra 3 minutes of work.

    6x2.5 min @ 301, 304, 293, 302, 295, 299W (IF 1.2-1.24). Bailed on the zone stuff. So much for my January carrot.

    It is going to stay warm in these parts today, so I will head out for a run tonight.
  • I'm with Christian...15' seemed much harder than 12. I am a bit thrashed from 4 days of skiing (x-country) this weekend, and that didn't help either. I did:

    20' WU
    5 x 1' @ 120%
    4 x 1.5' @ 120%
    4 x 1' @ 120%

    Percents are approximate since I can't get the PT to upload right now. I also bailed on the 85%. Just didn't have it in me. Not sure I'll get the run done this evening or not.
  • My wife is away for work travel so I actually got in a morning workout.  First Vo2 workout for me, 10' on time

    5X2' 290, 287, 290, 291,290 all a little hot 290 = 1.23

    2X14' .87 & .86.

    1 hour IF .913

    Did I mention I like the VO2 work.

    Gordon

  • Solid work everyone!!!

    I got the workout done late yesterday afternoon when I was hoping for morning, but put in :60 on the trainer with 12' ON (1:30 intervals again) and then a 30 minute run, followed by John's 1000 meter swim challenge and a total of 3500 yards swimming. Unfortunately, I couldn't get my body to wind down until after midnight, so I think I need to try not to let that happen too often.

  • Got back in the saddle after a week of being sick and my body finally feels ready to put in some consistency again. I did the 15' of ON time, keeping it to 1 minute intervals and strictly at 1.20 to 1.21 so as not to destroy myself. Followed by 10' @ .82.I'm hoping to add some running back into my life this week, so I am being very careful not to get ahead of myself. Felt good today, HR was in line with wattage, which was nice to see again. Now if only the weather outside wasn't -36c....

  • Crap you guys are all getting stronger!  Nice work Gordon, Jenn, Bill and Robin.

    Did you guys see Robin's Swim TT time?  Let's just say that you are not supposed to do these TT on a Jet ski................


    Entire workout (222 watts):

        Duration:           56:13

        Work:                743 kJ

        TSS:                  75.6 (intensity factor 0.906)

        Norm Power:    268

        Distance:          18.621 mi

                                  Min     Max    Avg

        Power:              0         413     222     watts

        Heart Rate:       90       205     145     bpm

        Cadence:          37       162     81       rpm

        Speed:              0         30.6    19.9    mph

     

     

    I have a bug or something trying to pull me down today.   My son, went to bed with stomach issues then woke up in the middle of the night and threw up all over his sheets, so not sure what is taking place.    I probably should not have done the V02 bike session but did anyway.  Low sleep and weakness made it ugly.  I got through 4 X 2.5s then 5 X 1 because I could no longer do more than 1 minute at that point after seeing white spots during the 2.5’ intervals…….  At 56 minutes I had to lay on the floor and recover for a few minutes due to the bug………

     

    Right now I have no fever, just a little weak and working fine today through my meetings, so am hoping it passes with a good night’s rest.
  • Posted By Christian Rabbat on 17 Jan 2012 05:13 AM

    Wow! I could really feel those extra 3 minutes of work.



    6x2.5 min @ 301, 304, 293, 302, 295, 299W (IF 1.2-1.24). Bailed on the zone stuff. So much for my January carrot.



    It is going to stay warm in these parts today, so I will head out for a run tonight.



    Great consistency and strong numbers for 2.5' segments Christian!

     

  • @Shaughn - Ya, my outdoor FT is typically 10% higher than on the trainer so that was right in the ball park.

     

    Today was 12' on "ON" work in my freezing garage.  Had a friend who is a spin instructor lead our group spin this morning and she did a ladder workout. 5', 4', 3', 2', 1' x 2 @ FT.  I did the shorter intervals at close to 120% and at the end we added 5 x 30/30's and I was at 134% for all of them.  

    I short, I got about 13' of "ON" work in with the longest interval at 3 minutes.  I faded bad on the longer intervals, though.  Tired from the weekend.

    Who's next?

     

     

  • Strong work everyone! Man, these VO2 workouts are tough. The puddle of sweat was actually running off my bike mat onto the floor, ha ha. Did 15' of "ON" time as:

    10 X 1.5' @ 1.28, 1.29, 1.32, 1.32, 1.30, 1.30, 1.31, 1.32, 1.32, 1.30

    I wanted to quit after the 4th interval. No Z3 stuff for me, maybe Thursday. Onto the run to stretch out/loosen up the legs in preparation for tomorrow's workout. Have fun and enjoy everyone!
  • @Shaughn - you're an animal.  Lying down, passing out and puking are reserved for FTP and vdot test.  Hopefully the bug just passes you by.

    @John - Did you say freezing?  It was -38C here this morning.  That's dam close to where the C and F scales meet on the negative side.  I believe it's -40.  Then agian I did not go to my mother garage and do a bike ride.  That and it would not matter because I'd just turn up the furnace as its heated.

    @Doug 1.30's If you are recovering from that I see a solid FTP bump in your future.

     

  • tough keeping up with all you guys. real strong wko's all over the place. @SS you're a tough mofo -way to gut it out

    mon = swim - 1st since last fall - 1200 easy - good to flush some residual soreness from wkend

    today = ms only 6x2 @ 1.15-1.2

  • @Shaun - maybe you're onto a new cure for stomach bugs...VO2 intervals!
  • Ride 2 done and dusted. Had to cut Z3 short because the kiddos need to get to school. The state of Virginia frowns on leaving them at home alone.

    6 x 2 @ 1.19 / 1.21 / 1.2 / 1.2 / 1.21 / 1.22
    10 min @ 0.81

    Solid work being posted by everyone. Keeping me motivated to get after it myself!
  • Also done with #2. Didn't mention in the run thread, but I fell nordic skating this weekend and have some badly bruised ribs. It doesn't seem to bother me skiing or biking, but running is a definite no go this week, and I'm not sleeping great...hurts every time I roll over. I skied a little last night instead of running. Also hit the inside of my left knee in the fall, and today that was giving me some issues on the bike...whoa is me!

    WU - 20'
    6 x 2:00 @ 273/278/278/278/278/279
    2 x 1:30 @ 278/275

    No 85% today...got to get the kids to school. Pretty impressed that 5 of my 7 intervals were exactly the same watts. 278 is about 124%, so slight overachieving, but felt like the right gear and the right cadence.
  • Another bike workout in the books

    5X2' - 289X2 and 290 X3 ~1.22

    Follow that up with 27' at .86 in two intervals.  The plan is to hit the gym this afternoon for a short run and some knee weights then looking forward to a day off.

    Gordon

  •  

    You guys are killing it!

     

    After yesterday's 10 mile V02 run hack session felt a bit human this morning and had to break the 15' V02 into 1 minute intervals to get through….

     


     

    Entire workout (212 watts):

        Duration:           58:36 (58:37)

        Work:                746 kJ

        TSS:                  73.9 (intensity factor 0.874)

        Norm Power:    259

        VI:                     1.22

        Pw:HR:             4.09%

        Pa:HR:              8.32%

        Distance:          18.798 mi

                                  Min     Max    Avg

        Power:              0         421     212     watts

        Heart Rate:       110     158     140     bpm

        Cadence:          37       141     78       rpm

        Speed:              0         31.9    19.2    mph
  •  @shaughn, insane strong work!!

    @bill. Sorry about the ribs and I feel your pain. Hope you mend soon.

    I did my 15' ON, again split into 1 minute intervals at 120%- 122%,  followed by 12 minutes @ 83%. Uneventful workout and happy to be going again! 

  • Hill hack today. 65 mins on the trainer using Spinervals 24.0 Hillacious. Hard work but did not feel particularly strong this morning. I had to adjust the bike part way into the work-out and did not have time to recalibrate, so I'm not sure if the lower readings were due to the quick removal or me just being off.

    Anwyay, good job to all of you sucking up 15 mins VO2. I am riding the Tour de Orlando metric century on Sunday which includes 1368 feet of climbing. Not all of Florida is flat if you know were to go. The ride is not a race, but there is a race within the ride. Three hills have timing mats set up with a 1/2 mile advance warning and then you bust your butt from the start to the stop flags. Riders are scored on the total time to climb. The 3rd segment will be Sugarloaf Mtn - 19% grade. My goal is to beat my 2009 time for these 3 segments (11 mins 41 secs). It will be a VO2 workout as well as an endurance workout!
  •  yo gang,  good work all

    I haven't been posting much as work has been insane and it has been all I can do to hit my workouts. For the most part been hitting them, although I did take one extra day off.

    Have yet to get today's ride in as I am waiting for a damn repair man at home.

    I hate when life gets in the way of consistency, but know my body enough to judge when I need recovery because of life's issues.

  • So I found out what people were talking about when they said they're legs were shaking after they got done with a workout. After my last interval I went to stand up on the pedals and my legs almost buckled underneath me and I could see them kind of twitching. Sweet!

    Todays work was 15 X 1' ranging from 1.25 - 1.30 IF

    Glad the work is done until Saturday! Nice work being done by everyone else. It's really motivating to read what everyone else is doing.
  • Subbed a 40k Computrainer Time Trial last night for the Thursday bike workout. My FTP is currently 201, and I averaged 195 for this TT, or about 97.5% of my 40 minute FTP test. I was happy with that, especially as I started out averaging 195 and held it all the way through. The TT course had a big hill with 8% grade, so it wasn't a particularly speedy ride, took me 1:20. When I got off the bike, my whole body was shaking, I think I left it all on the bike.

  • I got off the ranch today and swam for the first time since IMWI. It's Ben awhile since I have been wet. I did a 1000yd time trial. 13:40, not bad for a four month break from wetness. I am thinking of not running this week in the hopes of the nagging pf to go away. Then I would focus on the bike and attempt to become a beast on the bike.
  • Tough bike session for me today as I felt tired going in.

    2X14 @ 236;233 (1.0 &.99)

    6' on as the following - 1X2' 1X1.5 & 1x1 288;290;289;286  (1.21-1.22). 

    I was pretty sure I did not have it for the 2' going in to these but I tried.  In retrospect I should have gone 1.5 or 1's from the start as the recovery was less than 60% so not optimal. 

    Gordon

  • Ride done and dusted. FTP intervals feel strange now that my legs are so used to the VO2 intervals.

    2 x 15 @ 0.98 and 0.98

    4 x 2 minutes @ 1.25 / 1.25 / 1.25 / 1.28

    Had to hit repeat on a couple of the songs in my video mix to make sure I kept in the game. Hard stuff we've got going in the NOS!
  •  Got thru the 2 x 20(4) by staying at the low end of my range  (.96 for each) and then did 8' ON in one minute intervals, staying at 120-122%. Mentally, I really wanted to hit a 2 x 20 and so I was really happy with this. 

    Now I'm just trying to convince myself to put down the iPad, get off the couch, and go run. It would be soooo nice to just stay here....



  • thurs = off - work/life
    fri - swim easy 1200

    sat = 2x15 + 8x1 + 30' bric run @Z3 - now on the couch
  • At Jon...your swim time after months off is further proof that life is not fair. Tremendous time that I will never achieve.
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