Week 6/20 bike
Note I live in Iowa so most of my rides will be in the basement during the winter months but kinda of getting use to the trainer. I am tackling the 20 week advanced IM plan.
Todays ride was 3.5 hours with lots of work incorporated including FTP and cadence work. Enjoyed the ride until the last 20 minutes and this was a mental battle but finished strong. Then jumped straight on the treadmill and got the run in otherwise I would have talked myself out of it for sure.
- FTP #1-15 min. IF 1.0, Pnorm 242
- FTP #2-8 min. IF .992, Pnorm 240
- FTP #3-8 min. IF 1.02, Pnorm 247
Everything else was broke into 20 minute increments and I was able to hold at .80 - .88 intensity.
Entire workout:
Duration: 3:31:15
Work: 2358 kJ
TSS: 238.6 (intensity factor 0.828)
Norm Power: 200
VI: 1.08
Pw:HR: 4.86%
Pa:HR: 4.78%
Distance: 59.027 mi
Min Max Avg
Power: 0 368 186 watts
Heart Rate: 73 170 148 bpm
Cadence: 30 129 82 rpm
Speed: 0 28.9 18.8 mph
Pace 0:32 0:00 3:35 min/mi
Hub Torque: 0 410 7 lb-in
Altitude: 722 759 742 ft
Crank Torque: 0 518 192 lb-in
Just think get to reload the body just in time to deplete it again for Sunday's 180 minute ride.
Comments
Carl that ride on the trainer sounds brutal but good on you. mental sic pack! Just curious: why not stay in the OS as long as possible? Especially in the cold. FWIW: I'm in San Diego and just finished the OS this weekend. I'm taking a week transition then a BBW into the 12 week intermediate plan. But I have been adding a little swim and some bike volume into the mix.
But I applauded your toughness!
Sundays wko done. Got up cause today was to be a duty day and I like to be done before shift. Checked my ATL and TSB before starting and they were ATL 92.2 and TSB -20.2 and yep I felt every bit of today.
WU was at .65 and tried to keep the rest at .80. I was close...Did 20 min increments with 2 minutes of rest in between.
Well our daughter had flu last two days and I think dad may have now;(. Let's just say I finished just in time and made a sprint to bathroom!!!!! Ahhh
Entire workout:
Duration: 3:01:11 Work: 1945 kJ TSS: 180 (intensity factor 0.776)
When spring comes look out!!!! Suppose to be in the 50's here in Iowa the next two days so I am going to try and get out a few days.
Norm Power: 188
VI: 1.05
Pw:HR: 3.16%
Pa:HR: 6.41%
Distance: 50.011 mi
Min Max Avg
Power: 0 376 179 watts
Heart Rate: 68 164 148 bpm
Cadence: 30 117 80 rpm
Speed: 0 21.6 16.5 mph
Pace 2:46 0:00 3:38 min/mi
Hub Torque: 0 12 7 lb-in
Altitude: 726 788 766 ft
Crank Torque: 0 594 188 lb-in
Temperature: 68 78.8 76.2 Fahrenheit
@ Gene-
To be honest I was getting bored with the OS...it is long and brutal. Met myy goals and was ready to move on. Started the OS with a 232 watts and came out with a 250. My vDOT started at 43.4 and came out with a 50. To be honest I am so damn type ADD if i would have stayed in I would have ended up injured. I was ready for some LONG stuff with FTPs in the middle.
This may sound odd but getting use to riding the trainer. That may sound funny but it taint
When you jump into your 12 week plan I believe you first week is testing therefore jumped into the 20 week and picked up on week 6. I have been swimming throughout the OS and made it up to 5500 yards but now the inervals in the pool are kicking me arsh but liking it.
It all sounds reaonable to me. This was my first real OS. It was long... but I think what helpped me was the Christmas/New Years travle and getting sick once. They were forced breaks which kept me sain. I'm also looking forward to some longer stuff. Our FTP and VDOTs are eire similar. Your a ways ahead of me in the water, I need to catch up.