Home November ‘09 Outseason

Week 11 Bike

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  • Ah yes, the never ending nevers.  I'll never be able to do a half ironman, I'll never be able to do an Ironman.  I'll never be able to do this 20' interval ;85% after 6 x 2'/2 @ 120%'. 

    Very empowering words of widsom, from those that have gone down the road before us.  Thanks.

    As I try to earn my degree at U of  VO2 Max, I took a class in  6 x 2/'2 and I stared with a 30/30 to make sure I hit the workout mark.  Anal?  Yes.

    They were tough, but I was able to hold the numbers and ended up with a very similar hour of power as Tues.

    2' on avg to 380

    23' of overall work was 325

    24' ABP was 270

    Time for bed.

    Dave

  • Did the power clinic as an evening workout. I was tired after a long day but a double espresso and some carbs got me thru.

    The workout was done as prescribed and I felt good compared to Tues.

    Off to Vegas for a conference all weekend. I will be off-line but do my best to find a bike with wattage in the Las Vegas Hilton to workout too Sat. The run on Sunday will be treadmill.

    Vince
  • Had a great bike workout yesterday, hitting all the VO2 Max intervals as well as the 85% FTP stuff. I'm starting to feel better about regaining my fitness. All I have to do now is get over my nagging fear that I'm not doing enough work. Once I get back in the dreaded pool next week, this feeling should start to subside as I feel swimming is my weakest link by a long shot and it takes a lot of effort to get through those workouts.
  • Made it through the Sat workout but the legs feel very heavy from the work in the Power Clinic this week. 

    First time in awhile needed to stop and soft spin in my 2nd 20' FTP set for a minute and regroup, but came around and got in the 85% stuff without problem and the brick run after.

  • Awesome job Trent! ....I sound like a broken record with you but it's true.

    Hit all the targets today but it was an unpleasant, painful experience for me.  Every interval was work, no fun at any moment.  I hate those days but decided I was going to make it happen because I was not going to come back to this team and post otherwise. 

    2 X 20s  - both @ .97   - legs felt heavy the whole time, really had to focus.

    5 X 2s - all between 1.11 - 1.14  - last 30 seconds of each one had to go to that deep place down under to make sure I completed 'em.

    2 X 15s - .857 and .853 barely sqeaked out the 85s today and had thoughts of cutting the last one short but played mind tricks to get through.

    Run was only 15 minutes and, like and idiot, I looked at that today and thought it would be easy......not.  Needed a 7:16 but with the ups and downs of the rolling hills was not sure where I was at for the NGP.  The last ten minutes felt more like the last ten of an Olympic distance tri on the run.  Well, made the target but felt like it hurt a lot more than it should have for some reason.

    Entire workout (233 watts):

    Duration:   1:52:12 (1:52:50)

     TSS:        150.5 (intensity factor 0.898)

     Norm Power: 251

     VI:         1.08

      Distance:   39.098 mi

     
     

     Lap #1 (Run):

     Duration:   15:02

     rTSS:        23 (0.928)

     NGP: 6:57 (231.5 m/min)

     Distance:   2.085 mi

      Speed:        5:53 9:01 7:12  min/mi

     

  • I'm completely fried from the bike. The run after was challenging!

    Eric
  • Wow Sat riders, great reports so far! Tough and not fun seem to be the theme.

    I did my Sat ride outside Thursday and it was long and strong and I felt amazing, the brick even felt great. So with the ebb and flow of being an athlete today was not so strong. I have IMSG May 1st so am swimming on the off days with Masters. Needless to say I am pooped. I did 2 killer swims this week and can feel it. I knew when I woke up that this ride would be questionable.

    I set out to do the Thurs ride. OMG I could not even come close. I quickly switched to 110% goal and hung on for 3x 2:30/2:30 and then 3x 1:00/1:00. That was it, done, cooked!! 30 minutes of that was all I could take.

    Off to work now!

    Hope all of you have strong rides and you feel invinceable like I did on Thursday!!

    CC
  • Loving these Saturday rides! couldn't quite hit 100% for the 2x20 and zoned out in the interval haze so 6x2' for me ( so easy to lose track on where you are with the lil yellow power tap computer!). Got it done though.

    Entire workout (167 watts):

        Duration:      2:00:51

        Work:          1208 kJ

        TSS:           158.7 (intensity factor 0.888)

        Norm Power:    182

        VI:            1.09

        Pw:HR:          n/a

        Pa:HR:          n/a

        Distance:      31.32 mi

            Min    Max    Avg

        Power:           0    302    167     watts

        Cadence:         33    108    73     rpm

        Speed:           4.2    19.5    15.6     mph

        Pace             3:05    14:25    3:51     min/mi

        Crank Torque:    0    370    192     lb-in


     

    @ Shaughn- awesome job!! you are Mr. Steady in the NOS group. image

  • CC,
    U r crankiin' it out! Nice work.

    I'm a bonkapotamus right now.

    2x14@ 315, 318
    3x4@ 342, 346, 339
    1x30@ 262

    Off to "run".
  • Nice Job everyone!

    I did the power clinic workout which was actually a little less work then the workout in the advanced OS plan, but the FTP work sure was tough because it was after some VO2 work.

    However, the part I'm excited about is I did a 30 minute brick outside and was pain free... I was also slow, but pain free. That makes about a week and a half of running now without pain, so starting tomorrow I'm going to start doing the interval work in the plan again.

    Entire workout (224 watts):
    Duration: 1:50:30
    Work: 1487 kJ
    TSS: 144.4 (intensity factor 0.887)
    Norm Power: 235
    VI: 1.05
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 43.717 mi
    Min Max Avg
    Power: 91 359 224 watts
    Speed: 5.7 29.8 23.7 mph
    Pace 2:01 10:30 2:32 min/mi
  • Ice bath! Cuh-cuh-cold right now.

    Hit things perfectly today:
    2 x 14 @ 0.994, 1.005
    3 x 4 @ ouch, ouch, ouch, I mean, 1.109, 1.109, 1.109
    2 x 15 @ 0.800, 0.811

    15 run @ 8:35 (too fast, oops)
  •  You guys/gals are killing it. I'm doing my WO tonight after I get back from the Chicago EN social.....Hearing all the tales of misery should get me fired up for todays work

  •  

    Just got my w/o done, no way can I do Hayes and do it after the social. It was bad enough doing after last nights company party

    So see all you Midwesterners @ the social later.

    Power-Tap #1:

        Duration:      14:09

        Work:          198 kJ

        TSS:           24.4 (intensity factor 1.018)

        Norm Power:    233

        VI:            1

                Min    Max    Avg

        Power:           177    282    233     watts

        Heart Rate:      126    176    161     bpm



    Power-Tap #3:

        Duration:      14:06 (16:12)

        Work:          193 kJ

        TSS:           23.9 (intensity factor 1.009)

        Norm Power:    231

        VI:            1.01

                Min    Max    Avg

        Power:           0    300    228     watts

        Heart Rate:      132    180    167     bpm



    Power-Tap #5:

        Duration:      4:01

        Work:          63 kJ

        TSS:           8.7 (intensity factor 1.14)

                Min    Max    Avg

        Power:           207    351    261     watts

        Heart Rate:      140    179    169     bpm



    Power-Tap #7:

        Duration:      4:02

        Work:          64 kJ

        TSS:           9.1 (intensity factor 1.166)

                Min    Max    Avg

        Power:           111    340    264     watts

        Heart Rate:      136    179    168     bpm



    Power-Tap #9:

        Duration:      4:01

        Work:          63 kJ

        TSS:           8.8 (intensity factor 1.144)

                Min    Max    Avg

        Power:           116    310    261     watts

        Heart Rate:      144    180    169     bpm



    Power Tap #10:

        Duration:      15:00

        Work:          183 kJ

        TSS:           20.8 (intensity factor 0.913)

        Norm Power:    209

        VI:            1.03

                Min    Max    Avg

        Power:           70    270    203     watts

        Heart Rate:      131    164    158     bpm



    Power-Tap #12:

        Duration:      15:09

        Work:          187 kJ

        TSS:           20.5 (intensity factor 0.902)

        Norm Power:    206

        VI:            1

                Min    Max    Avg

        Power:           107    256    206     watts

        Heart Rate:      134    157    152     bpm





    Entire workout (196 watts):

        Duration:      1:35:57 (1:38:03)

        Work:          1126 kJ

        TSS:           138.9 (intensity factor 0.932)

        Norm Power:    213

        VI:            1.09

        Distance:      28.868 mi

                Min    Max    Avg

        Power:           0    351    196     watts

        Heart Rate:      91    180    156     bpm

     

  • Saturday's workout is crazy.....

    I registered 124 TSS for 1:30!!  My IMCDA09 TSS = 287 for over 5 hours on the bike.  My legs went numb about 15' into 2nd 20' and it was just killer.  Love all the talk about no setting limits.  I think I rounded that corner last year when I ran the marathon at IMCDA and realized the work pays off.  Limits suck...period.  Tell my kids that all the time and see what amazing things they come up with so I should do the same!!

    Quick story.  My 10 year old asked my wife if homeless folks have toliet paper.  Knowing damn well they probably don't he organized a toliet paper drive at school and is gonna take all the rolls to homeless shelter.  He didn't limit himself just went out and did something.  Absolutely amazing.  Through the eyes of children.....we can all learn!

    Back to workout.  Absolutely no way I could muster the 2x15'.  Doing the power clinic so there was extra VO2 stuff and I was done!!

    Did show the bike some love after the shower with a washing for the ol' bike.  She was a bit grimy from riding in the truck for 1375 miles from CDA and a week's worth of sweat!

    WOOOOOOOOOOOOOOOOOOOOO HOOOOOOOOOOOOOOOOOOOOOo!!!

     

  • I got all 3 bike workouts done this week along with the Wednesday run and a long skiing session on Friday. Skipped my mid-week skiing because I was feeling really tired. Here's my summary from Tuesday, Thursday, and Saturday:



    Tuesday

    2 x (5 x :30/:30) @ 120%

    3 x (2 x 1:00/1:00, 1x :30/:30) @120%

    11:00 @ 85% (2')

    12:00 @ 87%



    Thursday

    10 x :30/:30 @ 120%

    2 x (5 x 1:00/1:00) @ 120%

    18:00 @ 87%

    I overachieved on the VO2 intervals Thursday - did a total of 15:00 vs. 12:50 as prescribed!



    Saturday

    14:00 @ 101%

    14:00 @ 101%

    3 x 4:00 @ 112% (I did all 3 of these at EXACTLY 246 watts...weird)

    30:00 @ 87%

    Total TSS for Saturday was 120!



    Wanted to ski this afternoon instead of the brick run, but hockey and stubborn kids got the better of my plans. Today's FT intervals were pretty hard, so not sure the roof is actually going up quite yet. Anyone else feeling like they're getting a bump?

  • There were some strong workouts out there again.  Here's whatever left over mojo I have left for those who still have to get today's workout in.

    @Matt - Good to hear your progress.  Enjoy the intervals...

    @Leigh and Shaughn -  Mr Steady is right.  So that's SSS for short.

    @Bill - It could be weird or you are just in a groove and pacing great.

    @Bryan - I agree the TSS of this Saturday workout is huge.  Mine was 111, 14 points over the last two Saturday's.  There's a reason why my legs can feel it still in the chair right now.  The 10' run after was just survival and did not feel good at the start.  At the end of the run I started to feel better, not fast but better.

    As for my workout:

    2X12 FTP .99 and1.00;  2X4 @ 110% 1.11; 1.11   2X15 .84 and .85

    Entire workout (158 watts):

        Duration:          1:26:06

        Work:                818 kJ

        TSS:                  111.3 (intensity factor 0.881)

        Norm Power:    177

        VI:                     1.12


     

        Distance:         23.992 mi

    Lap #1 (Run):

        Duration:               10:02

        rTSS:                      11.3 (0.801)

        NGP:                      11:14 (143.3 m/min)

         Distance:              0.901 mi

       

    Gordon
  • Great job, crew!

    Today's workout really gave me a beat-down.  First one all OS where I really couldn't hit all the targets as written.  By the time I finished the 2nd 20' it was really hard for me to contemplate 5x2/2 at 120%.  Got to the second rep and I was nowhere near holding 120%.  Heck, I was barely holding 100%.  So I modified the rest of the set to 4x1/1and got a little closer to 120%.  By the time I finished that set all the watts were basically gone from my legs.  Barely held 80% for the remaining 2x15.  Ironically, I got on the treadmill right after and my legs felt pretty good at MP for a 15' run.  Go figure. Legs have had that noodley (but in a good way) feeling ever since.

    Really  love the challenge of these Saturday workouts.  Good to see everyone going after them hard.

    -Chris

  • Where's the wine?????  Like everyone else today, I was definitely feeling it in the legs today.  Somehow managed to nail the #'s though and racked up a nice 132 TSS for 1:30:00 (I bagged some of the 2x 15's in favor of trying to crank out the brick run).  My story

    2 x 20 @ 247 (102%) & 243 (100%)

    5 x 2 @ 303, 314, 308, 300 and ???? (forgot to reset my PT!!!)

    Cranked out the run at 7:20 pace, was hoping for a 7:10 but all in all not too bad.

    Great way to get the weekend underway - now for that aforementioned wine to numb this pain in my quads.  Tommorrows 10 miler is gonna feel real nice!!!! 

  • Great work everyone. The Power Gods were not with me today. Hopped on the trainer right after lunch and was likely on the path to serious suffering like many of you. Got through my first 20' feeling ok except for my stomach which was not liking the fact I was working so hard on a full belly. Knew the rest of the ride was going to be a bear but mentally was ready to suffer through. About 5' into the 2nd 20' set the resistance on my Computrainer (running ERG file) suddenly became very easy. Knew right away I had a flat. Of course no spare tubes in the house and I really didn't feel like going through the effort of pulling the race wheels out of storage and pulling out a tube from them. Saw it as a sign (along with my tired legs) that my day was over and the ride would wait until tomorrow. Went upstairs and got my chops busted by my wife who was cracking the whip.
    My wife: "That was quick. You're not done already are you?".
    Me: "Yup, have a flat".
    My wife: "Well get back down there, change it and get back on the bike. What would you do if this was a race?"

    Thought about going for a run instead but by now my stomach was really not happy with having done 25' of >FTP work while being very full of chicken salad. Hit the LBS instead, bought tubes, bike is ready to go for an early am repeat of today.
  • I think my head is still spinning after that--and I rode this morning!

    We Int. peeps had 2 x 14;  3 x 4' WTF???; 2x 15.

    I have to tell you that I after the 2x14, I simply could not manage another 12' at Z5. Today I cried uncle and did 4x2' instead--and it was all I had to get that done! Made the call because the 3x4' just felt like it would set me back into too much exhaustion.

    In the end I did manage:

    2x14 @ 100% and 97%

    4 x 2' @ all between 110-115%

    2x 15 @ exactly 85%

    Did not love that workout today, I must say.

     

     

     

  • Brutal.  First workout where  I really felt the heaviness in my legs; glad I got it done but wasn't that happy doing it.  The run pace over the last 2 weeks must be having an effect.

    2x14' = .98, .96

    3x4' = 1.16, 1.09, 1.11

    1x8' = .90   ran out of time!!!

    15' run @ 7:02 on the tready.

  • Posted By chris malone on 16 Jan 2010 11:29 AM

    CC,

    U r crankiin' it out! Nice work.



    I'm a bonkapotamus right now.



    2x14@ 315, 318

    3x4@ 342, 346, 339

    1x30@ 262



    Off to "run".



    I think we need to start a Malone'isms thread.  Bonkapotamus is awesome!

     

    2x20's were hard, but smooth.  305 and 304.  Like last week, I was able to pace them both so the last 5' of each was my strongest.  This is a new skill I have been working on.  I had always done the opposite, 1st 5' I was a monster, and then a just slid backward for the rest of the interval.

    5x2's were 345, 347, 345, 357, 362.

    Interesting observation:  The pnorm for the 5x2' intervals was ~18' @ 297 pnorm.  IOW, alll the work was almost a 3x20' workout with all 3 intervals at 100, 99, and 95%.  Make me realize how much is mental vs. physical.  If the workout said 3x20' 95-100% I would have been like, yeah right. 

    And that's it all I did.  No 85%, no brick.  Was pressed for time today.  Congrats to all on completing another tough week of bike workouts.

    Dave

  • Didn't exactly follow the plan as scheduled today as I went out with one of my buddies. We really pushed hard though and I hit a few of the intervals. he was shocked at how fast I was riding which I attribute to my 10+ weeks of EN bike workouts. Dropped him a few times but part of that was him being on a road bike and me on my TT bike but I still hung with him on the hills which has NEVER happened. Felt so good to get out and push it.

    1:45 ride with a TSS of 140 and an IF of 91%. Followed that with a two mile brick at 7:20 pace. And that felt pretty damn good as well. Confidence is high my friends. That pace is TP which was crazy.
  • 2x14 (99,98)
    3x4 (107, 112,110)
    2x15( 84,85)

    Went to my dads house he set up Erg file on his computrainer(doubled with PT and was only 4 watts different).....That sure does make you stay honest!
    That might just have been the hardest bike ride i have ever done.... I know Im new to the haus and triathlons but I ranked that right up there with the Hotter n Hell hundred!
    I fell apart on the first 4 min interval but regrouped and kicked the next ones ass! Guess it was mental! congrats everyone on the great workout and I will have to see if i can even walk tomorrow its been a heak of a week to be fully back from injury.
  • you guys are crushing it again. I had to concentrate on this ride. I hit all the intervals and had to cut the work session short. also did the run after this ride and kept the z2 pace which was comfortable.


    Power-Tap #1:
    Duration: 12:07
    Work: 165 kJ
    TSS: 24.1 (intensity factor 1.092)
    Norm Power: 227
    VI: 1
    Pw:HR: 4.47%
    Pa:HR: 4.3%
    Distance: 5.09 mi
    Min Max Avg
    Power: 148 293 227 watts
    Heart Rate: 125 156 144 bpm
    Cadence: 78 96 85 rpm
    Speed: 21.1 27.8 25.1 mph
    Pace 2:09 2:51 2:23 min/mi
    Hub Torque: 38 76 60 lb-in
    Crank Torque: 143 274 226 lb-in

    Power-Tap #3:
    Duration: 12:06
    Work: 156 kJ
    TSS: 21.6 (intensity factor 1.035)
    Norm Power: 215
    VI: 1
    Pw:HR: -0.96%
    Pa:HR: 1.46%
    Distance: 4.943 mi
    Min Max Avg
    Power: 0 303 215 watts
    Heart Rate: 134 161 152 bpm
    Cadence: 51 91 82 rpm
    Speed: 19.5 28.1 24.4 mph
    Pace 2:08 3:05 2:27 min/mi
    Hub Torque: 0 81 58 lb-in
    Crank Torque: 0 429 221 lb-in

    Power-Tap #5:
    Duration: 4:04
    Work: 56 kJ
    TSS: 8.3 (intensity factor 1.104)
    Norm Power: n/a
    VI: n/a
    Pw:HR: 6.82%
    Pa:HR: 4.98%
    Distance: 1.659 mi
    Min Max Avg
    Power: 143 278 229 watts
    Heart Rate: 129 158 151 bpm
    Cadence: 64 86 82 rpm
    Speed: 18.4 25.2 24.4 mph
    Pace 2:23 3:16 2:27 min/mi
    Hub Torque: 40 81 62 lb-in
    Crank Torque: 143 339 236 lb-in

    Power-Tap #7:
    Duration: 4:01
    Work: 54 kJ
    TSS: 7.8 (intensity factor 1.081)
    Norm Power: n/a
    VI: n/a
    Pw:HR: 0.79%
    Pa:HR: 0.81%
    Distance: 1.654 mi
    Min Max Avg
    Power: 169 264 224 watts
    Heart Rate: 139 158 154 bpm
    Cadence: 68 88 83 rpm
    Speed: 20.5 25.7 24.7 mph
    Pace 2:20 2:56 2:26 min/mi
    Hub Torque: 50 73 60 lb-in
    Crank Torque: 190 288 229 lb-in

    Power-Tap #9:
    Duration: 10:05
    Work: 104 kJ
    TSS: 11.4 (intensity factor 0.825)
    Norm Power: 172
    VI: 1
    Pw:HR: 0.02%
    Pa:HR: 0%
    Distance: 3.522 mi
    Min Max Avg
    Power: 0 216 171 watts
    Heart Rate: 143 149 146 bpm
    Cadence: 48 86 80 rpm
    Speed: 18.1 22.4 20.9 mph
    Pace 2:41 3:19 2:52 min/mi
    Hub Torque: 0 73 54 lb-in
    Crank Torque: 0 349 179 lb-in

    Power-Tap #11:
    Duration: 10:05
    Work: 105 kJ
    TSS: 11.9 (intensity factor 0.84)
    Norm Power: 175
    VI: 1
    Pw:HR: 0.77%
    Pa:HR: -0.9%
    Distance: 3.527 mi
    Min Max Avg
    Power: 0 230 174 watts
    Heart Rate: 134 147 142 bpm
    Cadence: 40 90 80 rpm
    Speed: 14.5 22.9 20.9 mph
    Pace 2:37 4:08 2:52 min/mi
    Hub Torque: 0 79 55 lb-in
    Crank Torque: 0 418 183 lb-in

    Entire workout (178 watts):
    Duration: 1:25:13
    Work: 908 kJ
    TSS: 118.7 (intensity factor 0.914)
    Norm Power: 190
    VI: 1.07
    Pw:HR: 17.9%
    Pa:HR: 13.61%
    Distance: 30.695 mi
    Min Max Avg
    Power: 0 303 178 watts
    Heart Rate: 86 161 140 bpm
    Cadence: 30 106 81 rpm
    Speed: 0 28.1 21.6 mph
    Pace 2:08 0:00 2:47 min/mi
    Hub Torque: 0 105 53 lb-in
    Crank Torque: 0 479 185 lb-in
  • After yesterday's flat and the scrapped workout after 37' I came back today and nailed this sucka. 2x20' @ 100%, 5x2' @ 110%, 2x15' @ 88%. Just hunkered down and got it done. Good 1h 50' @ IF of 0.92. Gonna feel this one later (perhaps Thursday afternoon once the cummulative effects of this and next weeks work hit) but for now I'm just enjoying the fact that mentally and physically I just had probably my best ride of the O/S.

    No run today. Going to do today's run tomorrow which means no rest for me till next Friday. Heading out to take the dog for a walk instead.

  • @Aaron- CONGRATS on your killer ride!! So happy for you!!

    CC
  • Rode my trainer today, after using bike at the Y for most all workouts. OMG! This workout killed me! Legs had nothing, whole body had nothing. I got it done, but it wasn't pretty! Watched the numbers drop, drop, drop. I wasn't feelin' the love today at all! Atleast I got to watch the Vikiings vs. Cowboys! WHEW!!!
  • Howdy,

    Boy, had the hardest time getting on the bike today. But, finally coerced myself out of my pajamas and into the saddle. Overall, felt great. Still loving the power feedback. Heres what I got:

    #1 Zone 4-5:

    Duration: 14:00

    Work: 124 kj

    TSS: .782

    NPower: 148

    Avg Watts: 148

    Avg HR: 149

    Avg Speed: 22.9

    Torque: 142lb-in

    #2 Zone 4-5:

    Duration: 14:59

    Work: 135 kj

    TSS: .795

    NPower: 150

    Avg Watts: 150

    Avg HR: 154

    Avg Speed: 23.1

    Torque: 144lb-in

    #1 Zone 5:

    Duration: 4:00

    Work: 38 kj

    Avg HR: 161

    Avg Speed: 24.2

    Torque: 147 lb-in

    #2 Zone 5:

    Duration: 4:00

    Work: 38 kj

    Avg Watts: 161

    Avg HR: 161

    Avg Speed: 24.2

    Torque: 146 lb-in

    #3 Zone 5:

    Duration: 4:00

    Work: 38 kj

    Avg Watts: 162

    Avg HR: 159

    Avg Speed: 24.2

    Torque: 147 lb-in

    Time for a Fat Tire beer. I also have some pics of my pain cave coming tonight so stay tuned.

    Greg

  • Had a good ride yesterday.  2:25, 40 miles.  2x20'@FT, 5x2'@110%, IF=0.85.  Brutally hard ride.  It was cloudy and fairly cold (temps dropeed throughout the ride), by the end, any wet spots on the road were starting to glaze over making for slick roads.  Took me a good hour to warm up.

    But it still beats the crap out of a date with the drainer!

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