So I got in my boss's car today and The Dream's "Let Me See That Booty" was playing on the radio. Very apropos given what I started yesterday. Not familiar with that song? Here's a sampling of the safe(r) lyrics:
Yeah you got a pretty face but Let me see the booty Yeah you got a small waist but Let me see the booty Yeah girl you got class but Let me see the booty I want to see that ass girl Let me see the booty
Or should I be posting this on the playlist thread?
I try to hold around 250-280 for the recovery interval, and let myself down to about 225 for the 2' rest interval. I had a good cyclocross season this year that I credit for raising my Vo2 max power going in to the outseason plan. My FTP is 331 but I know it will be much higher once I get out of the basement and onto the road.
Got in a late bike again tonight. Second consecutive day on the bike and I felt decent, not a much pick up in the legs as yesterday but a strong workout. 5X (4X30/30) with 20'at 85%.
Off to Calgary for work tomorrow and the boss wants to have supper so another late workout run for me tomorrow. It should be fun after a 6am flight.
The back of the eyelids won the debate cutting it short today. Short but brutal feeling. 2 min warmup then 60/60/60 for the reps with 60 easy in between:
Hit all my 30/30s today and hit them a little higher than prescribed once I reviewed them. Followed these up with 20 min at 80% Wish it was closer to 85% but I will probably be glad when saturdays beast ride gets here that I backed them down a bit!
Im finally starting to feel my Mojo creeping back and getting excited that I have a retest coming up rather tahn dreading it!
Power Hack workout done and feeling good. we had 3 min. of 120% stuff and 15 min. of 110% stuff and the rest @ 85% for the hour. total ended up at .91 for me and I felt so good I went ahead and ran an easy 4 miler in 29:18 since I skipped the run Tuesday. The legs are starting to feel rediculous as they are absorbing all this high intense stuff. FTP is starting to feel like zone 3 and zone 3 feels like a wu or cd.
Back to 30/30s today. It's like I'm going through the workouts this week in a daze. Ride or run and done with very little forethought, and not much afterthought. Got so much going on everywhere at the moment there is little mental space for training over-analysis this week. I kind of like it. Have to look at the numbers later, but felt fine and hit it all I'm sure.
Today was a damn slugfest. 12 hour work day yesterday = poor recovery from the run and still nursing a sore back from getting wrenched by a patient who's leg weighs more than me earlier in the week.
anywho, nothing spectacular. 18' power clinic work + 12' @ 85%.
Hey, gang. Did a little custom VO2 max grab-bag workout this morning:
WU = 15'
2x(5x30/30)
5x1/1
2x2/2
2x30/30
Finished up with 10' @ 85% for a solid hour.
Haven't downloaded the file yet but held every hard rep at or above 340w/120% and every recovery rep above 60% so that's a plus. Total V02 work was 14'.
Felt a little sluggish on the early reps but found a little mojo late in the workout. I always seem to be a 2nd-half-of-the-workout kind of guy. The early sets/reps feel tough but then I perform better when I'm tired later on. Not sure if that's just pyschological where I worry about going too hard early but then at the end I can feel free to "empty the tank" because I know I"m almost done. Of course, then I get off the bike and tell myself that I should've worked harder earlier. Anyone else deal with that?
Looking forward to rest day and EZ swim tomorrow and getting amped up for another monster Saturday workout.
I did not want to get out of bed this morning to work out but I got it done because I didn't want to post here that I chose not to.
I did the power clinic workout as well. Surprisingly the intervals went ok, but the 85% hurt today. But I got a easy 30 minute brick run in on the treadmill after.
@ Chris W- I generally poz split the sets except for the last one which is usually a slight drop off. I like to finish the last set and feel like I could do more (not a lot but more). Just means I'm ready to do more sooner. (It's a head game, mostly.) I also do a long warm up, but that has a lot to do with my coldish venue.
Thanks for asking the question as it allows me to continue to stall before hitting the barn....
I'm curious how many of you are doing your bike TTs (tests) out on the road vs the trainer?
I've done both of my TTs on the road (rolling hills). I'm considering doing an unscheduled TT (2 x 20) in the near future on the trainer just to see what the results will be.
I am intereseted in your thoughts concerning differences and your experiences doing the TT (test) on the trainer vs on the road.
Hope you SOCAL peeps get some relief from all the rain soon. I just saw on the news where you're expected to get up to 7 more inches of rain today. Saw some mud slides. Better get to work on building your ark. Stay safe.
Holy Crap team! Some great posts today for sure! A lot of work getting done today. I had to sit down with the stick today and get my head straight. Did not like where I was headed the past week mentally. I looked back and noticed that there seemed to be all kinds of reasons popping up for me personally that challenged the last two days of workouts. Some of the reasons were: Work load is heavy this week, legs are feeling tired from yesterday, didn't sleep well, maybe I need to drink more water, man I have a lot of family things on the lists, etc, etc, etc......Trust me, if you look for reasons to challenge a workout, they will always be there and there will always be many good ones if you decide to entertain that rational. Well, once I got my head back on straight I also mixed up a special EN mojo drink in the blender before today's Hell session made of Ancona apples, Trent tomatos, Chris G grapes, CC carrots, Halligan hot peppers, Michael G granola, Chris W walnuts and Coach P pears. Felt like jet fuel! I did a 7 X 2'(2') and 1(1') with all recovery at 62% or more.....below are the last 4 intervals and the 85%+ set. Great work hammering this one out today team on the back of those 1,000s yesterday!
Sounds like everyone is killing it again today. Keep the posts coming, I am going to need them. Was climbing on the bike when my 4 month old woke up crying from a nap. Had to tend to her so had to hold off. Plus I need to be in work about an hour early to meet a new client so will have to do my workout after work! I know a lot of you do this but I work weird hours so this means I will be doing my intervals at 1AM. So please send some mojo my way. Might have to plot out a killer playlist for this one. I hope I don't kill this workout as then I might need to consider doing it more often which would not be fun.
I did not think I did that well today, but was surprised by the results on the power meter. I must be on a time delay as now my ass hurts and legs are sore. any recommendations on the type of saddles most of you use. I was looking at the adamos saddles
Hit all my 30/30s today and hit them a little higher than prescribed once I reviewed them. Followed these up with 20 min at 80% Wish it was closer to 85% but I will probably be glad when saturdays beast ride gets here that I backed them down a bit!
Im finally starting to feel my Mojo creeping back and getting excited that I have a retest coming up rather tahn dreading it!
Philip, I think your consistency is setting you up for a nice bump come testing. Nice work bro! SS
Back to 30/30s today. It's like I'm going through the workouts this week in a daze. Ride or run and done with very little forethought, and not much afterthought. Got so much going on everywhere at the moment there is little mental space for training over-analysis this week. I kind of like it. Have to look at the numbers later, but felt fine and hit it all I'm sure.
Linda, admire the way you get it all done. Not easy for sure. Its women like you that pass me during every race and there is absolutey nothing I can do about it at the time..........
Well, once I got my head back on straight I also mixed up a special EN mojo drink in the blender before today's Hell session made of Ancona apples, Trent tomatos, Chris G grapes, CC carrots, Halligan hot peppers, Michael G granola, Chris W walnuts and Coach P pears. Felt like jet fuel! I did a 7 X 2'(2') and 1(1') with all recovery at 62% or more.....below are the last 4 intervals and the 85%+ set. Great work hammering this one out today team on the back of those 1,000s yesterday!
VO set 5:
Duration: 2:01
TSS: 5.2 (intensity factor 1.247)
Power: 326 471 352 watts
Recovery set 5:
Duration: 2:00
TSS: 1.4 (intensity factor 0.639)
VO set 6:
Duration: 2:00
TSS: 5.3 (intensity factor 1.258)
Power: 326 435 355 watts
Recovery set 6:
Duration: 2:00
TSS: 1.3 (intensity factor 0.623)
VO set 7:
Duration: 2:01
TSS: 5.4 (intensity factor 1.262)
Power: 319 471 355 watts
Recovery set 7
Duration: 1:58
TSS: 1.4 (intensity factor 0.647)
VO set 8:
Duration: 1:00
TSS: 2.8 (intensity factor 1.292)
Power: 331 428 366 watts
Recovery set 7
Duration: 1:00
TSS: 0.7 (intensity factor 0.632)
85%+ set
Duration: 16:06
TSS: 22.8 (intensity factor 0.923)
Norm Power: 258
Power: 207 317 258 watts
Cadence: 82 93 89 rpm
Speed: 0 24.2 23.2 mph
Entire workout (251 watts):
Duration: 1:00:09
TSS: 95.5 (intensity factor 0.977)
Norm Power: 273
Distance: 22.607 mi
Min Max Avg
Power: 0 527 251 watts
Heart Rate: 121 168 150 bpm
Cadence: 31 105 86 rpm
Speed: 0 31.6 22.6 mph
Pace 1:54 0:00 2:40 min/mi
Hub Torque: 0 130 73 lb-in
Crank Torque: 0 586 243 lb-in
Hey, Shaughn -- That mojo smoothie you made must've worked wonders because those are some kick-ass numbers. 7x2 is no picnic, bro, and you were rock-solid from 1-7. Way to get your head straight and TCOB. Not every workout is gonna be transcendent. Keep on keepin' on!
Thanks for the bump Chris, just trying to keep up with you guys and follow in the footsteps of some of the super heroes in this OS. Your numbers were strong as well friend. I felt it deep in the lungs today. Good luck on your recovery swim tomorrow......
Great seeing people getting it done, crushing it. It is going to be unreal seeing the results everybody throws down next season.
Today was a mind over muscle day for me. Went to bed feeling really tired from the last 4 days good hard work. The tells are all there that I'm in need of rest... not sleeping well, a little short/cranky, TSB lower than been all O/S I want to say in the -30's. Woke a couple of times during the night and then for good at 4am. Spent the next 90 minutes sipping coffee, procrastinating and debating with myself whether to get on the bike or take a rest day and do it tomorrow. Decided to just get on the bike, see how I felt during 15' warm up and then go from there. Got through the warm up and then just hunkered down for some hard core suffering with 6x 2:30/2:30 @ 325 watts. It wasn't fun, the legs were burning and screaming but I was in an unreal zone where the leg pains just didn't seem to be any more than a nuisance. Sure, at the end of each 2:30 "on" I was cooked but I somehow seemed to recover just enough after 2:30 at 60% to be able to make it through the next one. Finished the 6th and the legs were completely gassed (so I thought). Decided I needed to cool down anyway so I would just ride for a couple of minutes at 88% (which is where the ERG file was set) then call it a day. I'm not sure what happened but got right back into that zone where I just lost track of time, didn't have a thought or care in the world and the minutes just ticked off. Before I knew it the program ended and I had put in 15' @ 88%. Ended up with 1h, 90 TSS, IF of 0.96 and left wondering what had just happened and how could I get to that place each and every workout. It's been over 20 years (going back to my HS nordic skiing / racing days) since I've had a day like today where despite being exhausted I was able to just completely zone out, ignore it and get the work done.
Ended up with 1h, 90 TSS, IF of 0.96 and left wondering what had just happened and how could I get to that place each and every workout. It's been over 20 years (going back to my HS nordic skiing / racing days) since I've had a day like today where despite being exhausted I was able to just completely zone out, ignore it and get the work done.
Aaron, WOW, was there anything left of the back wheel when you got off the bike? ..............smokin!
@ ;Jay - I've done all my test inside, a whole 2 of them. As a matter of fact I've done all my rides with power since week 2 of the OS inside due to weather and snow.
We have a test coming up in Week 14 so I don't know if you want to test two weeks in a row. I'm assuming you want to see the difference in your indoor FTT vs the outdoor one.
Comments
Yeah you got a pretty face but
Let me see the booty
Yeah you got a small waist but
Let me see the booty
Yeah girl you got class but
Let me see the booty
I want to see that ass girl
Let me see the booty
Or should I be posting this on the playlist thread?
Nothing too special today.... struggled
4 x 3' / 3' with 45' of total workout time.
I try to hold around 250-280 for the recovery interval, and let myself down to about 225 for the 2' rest interval. I had a good cyclocross season this year that I credit for raising my Vo2 max power going in to the outseason plan. My FTP is 331 but I know it will be much higher once I get out of the basement and onto the road.
@Kitma
The plan is to take the state cat 3 TT glory, then go on a brick run lol.
Got in a late bike again tonight. Second consecutive day on the bike and I felt decent, not a much pick up in the legs as yesterday but a strong workout. 5X (4X30/30) with 20'at 85%.
Off to Calgary for work tomorrow and the boss wants to have supper so another late workout run for me tomorrow. It should be fun after a 6am flight.
Gordon
The back of the eyelids won the debate cutting it short today. Short but brutal feeling. 2 min warmup then 60/60/60 for the reps with 60 easy in between:
Duration: 26:06
Work: 378 kJ
TSS: 43.9 (intensity factor 1.005)
Norm Power: 310
VI: 1.28
Distance: 8.226 mi
Min Max Avg
Power: 0 471 241 watts
Cadence: 30 107 83 rpm
Speed: 2.5 25.9 19.0 mph
Pace 2:19 23:33 3:09 min/mi
Crank Torque: 0 573 228 lb-in
Off to the bus stop and a short very easy run...
Im finally starting to feel my Mojo creeping back and getting excited that I have a retest coming up rather tahn dreading it!
Power Hack workout done and feeling good. we had 3 min. of 120% stuff and 15 min. of 110% stuff and the rest @ 85% for the hour. total ended up at .91 for me and I felt so good I went ahead and ran an easy 4 miler in 29:18 since I skipped the run Tuesday. The legs are starting to feel rediculous as they are absorbing all this high intense stuff. FTP is starting to feel like zone 3 and zone 3 feels like a wu or cd.
Back to 30/30s today. It's like I'm going through the workouts this week in a daze. Ride or run and done with very little forethought, and not much afterthought. Got so much going on everywhere at the moment there is little mental space for training over-analysis this week. I kind of like it. Have to look at the numbers later, but felt fine and hit it all I'm sure.
Today was a damn slugfest.
12 hour work day yesterday = poor recovery from the run and still nursing a sore back from getting wrenched by a patient who's leg weighs more than me earlier in the week.
anywho, nothing spectacular. 18' power clinic work + 12' @ 85%.
Entire workout (160 watts):
Duration: 1:00:34
Work: 581 kJ
TSS: 73.5 (intensity factor 0.854)
Norm Power: 175
VI: 1.09
Pw:HR: n/a
Pa:HR: n/a
Distance: 15.39 mi
Min Max Avg
Power: 0 282 160 watts
Cadence: 43 152 72 rpm
Speed: 3.5 19.1 15.3 mph
Pace 3:09 17:15 3:55 min/mi
Crank Torque: 0 336 187 lb-in
Hey, gang. Did a little custom VO2 max grab-bag workout this morning:
Haven't downloaded the file yet but held every hard rep at or above 340w/120% and every recovery rep above 60% so that's a plus. Total V02 work was 14'.
Felt a little sluggish on the early reps but found a little mojo late in the workout. I always seem to be a 2nd-half-of-the-workout kind of guy. The early sets/reps feel tough but then I perform better when I'm tired later on. Not sure if that's just pyschological where I worry about going too hard early but then at the end I can feel free to "empty the tank" because I know I"m almost done. Of course, then I get off the bike and tell myself that I should've worked harder earlier. Anyone else deal with that?
Looking forward to rest day and EZ swim tomorrow and getting amped up for another monster Saturday workout.
The Chris abides....
Way to keep crushing it everyone.
I did not want to get out of bed this morning to work out but I got it done because I didn't want to post here that I chose not to.
I did the power clinic workout as well. Surprisingly the intervals went ok, but the 85% hurt today. But I got a easy 30 minute brick run in on the treadmill after.
Entire workout (217 watts):
Duration: 1:00:01
Work: 780 kJ
TSS: 77.6 (intensity factor 0.885)
Norm Power: 234
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 26.509 mi
Min Max Avg
Power: 113 333 217 watts
Speed: 17.2 29.8 26.5 mph
Pace 2:01 3:29 2:16 min/mi
@ Chris W- I generally poz split the sets except for the last one which is usually a slight drop off. I like to finish the last set and feel like I could do more (not a lot but more). Just means I'm ready to do more sooner. (It's a head game, mostly.) I also do a long warm up, but that has a lot to do with my coldish venue.
Thanks for asking the question as it allows me to continue to stall before hitting the barn....
Got the Power Clinic work done, felt pretty good. Lots of time up in the VO2 ranges, and starting to actually enjoy it!
Mike
I've done both of my TTs on the road (rolling hills). I'm considering doing an unscheduled TT (2 x 20) in the near future on the trainer just to see what the results will be.
I am intereseted in your thoughts concerning differences and your experiences doing the TT (test) on the trainer vs on the road.
Hope you SOCAL peeps get some relief from all the rain soon. I just saw on the news where you're expected to get up to 7 more inches of rain today. Saw some mud slides. Better get to work on building your ark. Stay safe.
Duration: 2:01
TSS: 5.2 (intensity factor 1.247)
Power: 326 471 352 watts
Duration: 2:00
TSS: 1.4 (intensity factor 0.639)
Duration: 2:00
TSS: 5.3 (intensity factor 1.258)
Power: 326 435 355 watts
Duration: 2:00
TSS: 1.3 (intensity factor 0.623)
Duration: 2:01
TSS: 5.4 (intensity factor 1.262)
Power: 319 471 355 watts
TSS: 1.4 (intensity factor 0.647)
Duration: 1:00
TSS: 2.8 (intensity factor 1.292)
Power: 331 428 366 watts
TSS: 0.7 (intensity factor 0.632)
TSS: 22.8 (intensity factor 0.923)
Norm Power: 258
Power: 207 317 258 watts
Cadence: 82 93 89 rpm
Speed: 0 24.2 23.2 mph
Duration: 1:00:09
TSS: 95.5 (intensity factor 0.977)
Norm Power: 273
Distance: 22.607 mi
Min Max Avg
Power: 0 527 251 watts
Heart Rate: 121 168 150 bpm
Cadence: 31 105 86 rpm
Speed: 0 31.6 22.6 mph
Pace 1:54 0:00 2:40 min/mi
Hub Torque: 0 130 73 lb-in
Crank Torque: 0 586 243 lb-in
323, 326, 324, 316, 311 (This trend is not my friend. Saturday is gonna suck.)
2x(2' 1/1)
325, 327 (I did these two after the second 30/30. I think they bushwhacked me.)
Must.....ride.......outdoors.....soon......
Philip, I think your consistency is setting you up for a nice bump come testing. Nice work bro! SS
Hey, Shaughn -- That mojo smoothie you made must've worked wonders because those are some kick-ass numbers. 7x2 is no picnic, bro, and you were rock-solid from 1-7. Way to get your head straight and TCOB. Not every workout is gonna be transcendent. Keep on keepin' on!
Great bike workout! Doing Power Clinic so pretty much a hammer-fest. Amazing how easy the 85% feels after the OTHER!!
Tilted up garage door and just set bike up right under it and watched the deluge from my covered little pain cave!
Today was a mind over muscle day for me. Went to bed feeling really tired from the last 4 days good hard work. The tells are all there that I'm in need of rest... not sleeping well, a little short/cranky, TSB lower than been all O/S I want to say in the -30's. Woke a couple of times during the night and then for good at 4am. Spent the next 90 minutes sipping coffee, procrastinating and debating with myself whether to get on the bike or take a rest day and do it tomorrow. Decided to just get on the bike, see how I felt during 15' warm up and then go from there. Got through the warm up and then just hunkered down for some hard core suffering with 6x 2:30/2:30 @ 325 watts. It wasn't fun, the legs were burning and screaming but I was in an unreal zone where the leg pains just didn't seem to be any more than a nuisance. Sure, at the end of each 2:30 "on" I was cooked but I somehow seemed to recover just enough after 2:30 at 60% to be able to make it through the next one. Finished the 6th and the legs were completely gassed (so I thought). Decided I needed to cool down anyway so I would just ride for a couple of minutes at 88% (which is where the ERG file was set) then call it a day. I'm not sure what happened but got right back into that zone where I just lost track of time, didn't have a thought or care in the world and the minutes just ticked off. Before I knew it the program ended and I had put in 15' @ 88%. Ended up with 1h, 90 TSS, IF of 0.96 and left wondering what had just happened and how could I get to that place each and every workout. It's been over 20 years (going back to my HS nordic skiing / racing days) since I've had a day like today where despite being exhausted I was able to just completely zone out, ignore it and get the work done.
Aaron, WOW, was there anything left of the back wheel when you got off the bike? ..............smokin!
Had to compress the workout today but got it done nonetheless. Modified to 5x(2x1'/1') with a little z3 at the end.
z5 work - 1.27/1.25, 1.29/1.30, 1.30/1.33, 1.31/1.30, 1.31/1.33 Held about .62 for the rest periods.
z3 work 10' @ .92
@ ;Jay - I've done all my test inside, a whole 2 of them. As a matter of fact I've done all my rides with power since week 2 of the OS inside due to weather and snow.
We have a test coming up in Week 14 so I don't know if you want to test two weeks in a row. I'm assuming you want to see the difference in your indoor FTT vs the outdoor one.