Did the ride outside today. First 20' felt good, right on 95%. Second 20' felt much harder but ended up only being 90%. Did the 3x3' but could only hit 105% on the first and 100% on the other two. Total time was 1:18. I have to admit, by the end I was getting cold. I probably should have gone with the full length tights today. The knicker bibs aren't windproof where they need to be.
so glad i read this thread before the afternoon ride. i was wondering why everyone was psyched about their workouts when they were only hitting 110%. somehow in my mind, i had those 3 x 3' at VO2 max of 120%. thank god i figured it out or who knows how long i would have been lying on the floor in the basement before someone found me. anyway, good workout today----FTP sets at 100% & 99%; then hit 111%, 111%, 110%; finishing off with 85% & 87%. realized that my motivation was weak for the last 15', but definitely more mental than physical. skipped the brick as i just can't get outside in 20ish degree weather after i've been sweating in the basement. i'll just add a run on monday.
A day late to the party as I was busy yesterday and just couldn't get motivated to do the ride last night. Maybe it's me but these Saturday rides seem like they're on steroids compared to last years O/S. I may be losing my mind but I don't recall ever getting off the bike on a Saturday feeling completely hammered/cooked as bad last year. Great work everyone!
Wrote an ERG file for the Computrainer and used a SWAG # for the 20's as my last test was a bomb. SWAG was a little off and I paid dearly for being locked into the ERG file. Based on my FTP from the very first test 10 weeks ago: first 20' was 104%, second 20' was 97% but it was the ugliest 97% I've every gotten done. Took all I had to get throught the 20'. 10 second pauses here and there, getting out of the saddle, crying for mom. Somehow got it done. Managed to recompose/rebound and hit 3x3's at 110% and 2x15' @ 88%. Wish I had the numbers to post but when I went to save the file of course my computrainer and computer crashed (can't wait to get my new Mac set up). Fortunately I had my PT as backup so I have some numbers which are systematically 8 watts lower than the CT.
Hate to introduce a discordant note, but I don't see anything wrong with an ice cold Bud. The again, I've been a clydesdale since sophomore year in high school so maybe there's a connection?
Got the bike done yesterday, and it was challenging mentally and physically. My biggest problem, (aside from my legs feeling like they were going to FALL OFF!) was hitting the max. H.R.! I had to really crank up the level and mash, to get the HR up! If I left it where it was, I was spinning 110 r.p.m.'s and still not quite there.... Wish I could afford to get Power right now! But hey, it got done, so there you have it. Did the brick afterwards too, despite myself. On my way to the indoor track to do my run.
This team is just KILLING IT right now! I swear it's starting to feel like we're all building up to some kind of collective mojo explosion and it's only Week 10. Maybe we all need to go find some local races to blow off some of this mojo steam before somebody gets hurt!
Seriously, loving the attitude and motivation of this group right now. Very inspiring for me.
Looking forward to a Monday rest day and then coming out strong for another killer week with the Nov OS peeps! Hit the recovery hard like you do your workouts, guys!
Considering how I felt (mentally) on Thursday, I hammered through the weekend workouts and feel a lot better. Thanks for all the encouragement, it helps.
WOW that was hard. Had a nice morning of skiing in the woods. Starting to fill in nicely. Was feeling pretty tired from the run yesterday. Had very low expectations going into it this afternoon. Figured what the hell. Was kind of amazed I was holding the numbers at all. First 20 was touch and go, second was a little better. They were .95 and .98 was ready to pass out. My wife changed the channel to Rudy [one of the greatest movies ever] so I managed to do pretty well for the 3 nasty ones [1.136 - 339 -- 1.154 - 346 -- 1.157 - 348] which was amazing:
Entire workout (221 watts):
Duration: 1:15:24 (1:15:39)
Work: 999 kJ
TSS: 104 (intensity factor 0.91)
Norm Power:271
VI: 1.23
Distance: 23.186 mi
MinMaxAvg
Power: 0482221 watts
Cadence: 3011582 rpm
Speed: 2.22518.8 mph
Pace 2:2426:493:12 min/mi
Crank Torque:0649218 lb-in
Hopped on the treadmill and got the first fifteen done at a 6:47 pace and the end at 6:17. 4.45 miles in 30 minutes...seemed like plenty. Rough one for sure.
Wow, that was fun today. Got the bike done on trainer again ( I'm actually liking the damn thing ). Decided to go into the 2x20 at a 95% target and did 97/99% with 2 min's between, so the "95%" test went well at 97%. Legs felt pretty damn good after a tough run yesterday, so I did 5'/2'/3' at 110%, then 84/87% for the 2x15'. Total work on trainer- 1:45/265wNP/90% and 141 TSS...good day Ran 3.8 mi after for 30', all I had and more than I wanted. Looking forward to the rest day tomorrow for legs....have a swim 1 on 1 scheduled, should be interesting.
Comments
Did the ride outside today. First 20' felt good, right on 95%. Second 20' felt much harder but ended up only being 90%. Did the 3x3' but could only hit 105% on the first and 100% on the other two. Total time was 1:18. I have to admit, by the end I was getting cold. I probably should have gone with the full length tights today. The knicker bibs aren't windproof where they need to be.
Wrote an ERG file for the Computrainer and used a SWAG # for the 20's as my last test was a bomb. SWAG was a little off and I paid dearly for being locked into the ERG file. Based on my FTP from the very first test 10 weeks ago: first 20' was 104%, second 20' was 97% but it was the ugliest 97% I've every gotten done. Took all I had to get throught the 20'. 10 second pauses here and there, getting out of the saddle, crying for mom. Somehow got it done. Managed to recompose/rebound and hit 3x3's at 110% and 2x15' @ 88%. Wish I had the numbers to post but when I went to save the file of course my computrainer and computer crashed (can't wait to get my new Mac set up). Fortunately I had my PT as backup so I have some numbers which are systematically 8 watts lower than the CT.
Plan is to run later if legs up for it.
Hate to introduce a discordant note, but I don't see anything wrong with an ice cold Bud. The again, I've been a clydesdale since sophomore year in high school so maybe there's a connection?
Great work everyone!
Gordon, congrats bro! You pushed through it and brought it home during the last interval! You make this team proud. Now for a well deserved rest day!
Wish I could afford to get Power right now! But hey, it got done, so there you have it. Did the brick afterwards too, despite myself.
On my way to the indoor track to do my run.
This team is just KILLING IT right now! I swear it's starting to feel like we're all building up to some kind of collective mojo explosion and it's only Week 10. Maybe we all need to go find some local races to blow off some of this mojo steam before somebody gets hurt!
Seriously, loving the attitude and motivation of this group right now. Very inspiring for me.
Looking forward to a Monday rest day and then coming out strong for another killer week with the Nov OS peeps! Hit the recovery hard like you do your workouts, guys!
-Chris
WOW that was hard. Had a nice morning of skiing in the woods. Starting to fill in nicely. Was feeling pretty tired from the run yesterday. Had very low expectations going into it this afternoon. Figured what the hell. Was kind of amazed I was holding the numbers at all. First 20 was touch and go, second was a little better. They were .95 and .98 was ready to pass out. My wife changed the channel to Rudy [one of the greatest movies ever] so I managed to do pretty well for the 3 nasty ones [1.136 - 339 -- 1.154 - 346 -- 1.157 - 348] which was amazing:
Entire workout (221 watts):
Duration: 1:15:24 (1:15:39)
Work: 999 kJ
TSS: 104 (intensity factor 0.91)
Norm Power: 271
VI: 1.23
Distance: 23.186 mi
Min Max Avg
Power: 0 482 221 watts
Cadence: 30 115 82 rpm
Speed: 2.2 25 18.8 mph
Pace 2:24 26:49 3:12 min/mi
Crank Torque: 0 649 218 lb-in
Decided to go into the 2x20 at a 95% target and did 97/99% with 2 min's between, so the "95%" test went well at 97%. Legs felt pretty damn good after a tough run yesterday, so I did 5'/2'/3' at 110%, then 84/87% for the 2x15'.
Total work on trainer- 1:45/265wNP/90% and 141 TSS...good day
Ran 3.8 mi after for 30', all I had and more than I wanted. Looking forward to the rest day tomorrow for legs....have a swim 1 on 1 scheduled, should be interesting.