Week 12 Bike #'s
Dragging this am. Was away for the long weekend and did Sunday's run last night. Did the 30/30's as written and then the run. Felt OK at the end. Middle was not very fun:
Duration: 39:40
Work: 504 kJ
TSS: 52.5 (intensity factor 0.891)
Norm Power: 274
VI: 1.31
Distance: 11.755 mi
Min Max Avg
Power: 0 473 212 watts
Cadence: 30 114 80 rpm
Speed: 2.2 26.2 18.0 mph
Pace 2:18 26:49 3:20 min/mi
Crank Torque: 0 531 211 lb-in
How was yours?
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Comments
Felt pretty good for the workout this morning considering us Power Clinic peeps had 17 minutes worth of VO2 stuff. But hitting all the numbers and feel good about it. Going to heed the advise of the coaches and do the run in the PM tonight even though I felt like I could've did the run after the bike this morning but not going to be the rock star now and crash later. Keeping it safe since doing so much high intensity stuff.
Vince
Duration: 55:18 (58:17)
Work: 711 kJ
TSS: 71.1 (intensity factor 0.882)
Norm Power: 247
VI: 1.14
Distance: 19.132 mi
Min Max Avg
Power: 0 441 216 watts
Heart Rate: 81 164 142 bpm
Cadence: 32 103 85 rpm
Speed: 0 31.4 20.9 mph
rTSS: 29.9 (0.817)
NGP: 7:54 (203.8 m/min)
Distance: 3 mi
Elevation Gain: 500 ft
Elevation Loss: 522 ft
Grade: -0.1 % (-22 ft)
Min Max Avg
Heart Rate: 107 162 149 bpm
Speed: 5:49 24:46 8:19 min/mi
Altitude: 694 841 747 ft
I'm also doing the Power Clinic, and am feeling pretty thoroughly worked. I didn't even think of it as 17' at VO2max until I saw Trent's post. Cool!
Mike
Something got inside of me today and said push yourself. changed the intervals to 5x(2x1/1). I have been listening to the podcasts over and over and RnP keep talking about getting fast and then add volume. I kept this in mind today during the ride and here are the numbers. workworks!!!!! finished with the run and felt great afterwards
Power-Tap #1:
Duration: 1:02
Work: 16 kJ
TSS: 2.7 (intensity factor 1.26)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.457 mi
Min Max Avg
Power: 231 303 259 watts
Cadence: 77 102 95 rpm
Speed: 21.6 27.8 26.4 mph
Pace 2:10 2:46 2:16 min/mi
Hub Torque: 56 77 65 lb-in
Crank Torque: 191 278 232 lb-in
Power-Tap #3:
Duration: 1:02
Work: 16 kJ
TSS: 2.6 (intensity factor 1.219)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.447 mi
Min Max Avg
Power: 218 295 253 watts
Cadence: 73 99 93 rpm
Speed: 21.1 27.2 26.0 mph
Pace 2:13 2:51 2:19 min/mi
Hub Torque: 54 83 64 lb-in
Crank Torque: 188 312 230 lb-in
Power-Tap #5:
Duration: 1:03
Work: 18 kJ
TSS: 3.3 (intensity factor 1.363)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.486 mi
Min Max Avg
Power: 137 357 279 watts
Cadence: 75 99 94 rpm
Speed: 21.1 29.5 27.7 mph
Pace 2:02 2:51 2:10 min/mi
Hub Torque: 32 100 66 lb-in
Crank Torque: 120 387 252 lb-in
Power-Tap #7:
Duration: 1:03
Work: 17 kJ
TSS: 3.4 (intensity factor 1.387)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.493 mi
Min Max Avg
Power: 0 329 277 watts
Cadence: 78 102 96 rpm
Speed: 21.1 29.8 28.1 mph
Pace 2:01 2:50 2:08 min/mi
Hub Torque: 0 93 65 lb-in
Crank Torque: 0 315 246 lb-in
Power-Tap #9:
Duration: 1:02
Work: 17 kJ
TSS: 3.2 (intensity factor 1.364)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.477 mi
Min Max Avg
Power: 0 333 274 watts
Cadence: 81 100 93 rpm
Speed: 21.9 29.3 27.7 mph
Pace 2:03 2:44 2:10 min/mi
Hub Torque: 0 81 65 lb-in
Crank Torque: 0 303 249 lb-in
Power-Tap #11:
Duration: 1:01
Work: 17 kJ
TSS: 3 (intensity factor 1.342)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.462 mi
Min Max Avg
Power: 153 343 273 watts
Cadence: 71 91 85 rpm
Speed: 21.1 28.8 27.2 mph
Pace 2:05 2:51 2:12 min/mi
Hub Torque: 36 97 66 lb-in
Crank Torque: 142 408 270 lb-in
Power-Tap #13:
Duration: 1:00
Work: 18 kJ
TSS: 3.8 (intensity factor 1.508)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.485 mi
Min Max Avg
Power: 187 369 302 watts
Cadence: 76 99 92 rpm
Speed: 22.1 31.3 29.1 mph
Pace 1:55 2:43 2:04 min/mi
Hub Torque: 56 95 69 lb-in
Crank Torque: 186 410 280 lb-in
Power-Tap #15:
Duration: 0:58
Work: 16 kJ
TSS: 2.7 (intensity factor 1.298)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.429 mi
Min Max Avg
Power: 238 310 270 watts
Cadence: 77 100 96 rpm
Speed: 22.2 27.8 26.6 mph
Pace 2:10 2:42 2:16 min/mi
Hub Torque: 58 86 67 lb-in
Crank Torque: 207 317 240 lb-in
Power-Tap #17:
Duration: 1:01
Work: 17 kJ
TSS: 3.1 (intensity factor 1.347)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.457 mi
Min Max Avg
Power: 184 324 272 watts
Cadence: 77 115 92 rpm
Speed: 20.6 29.5 26.9 mph
Pace 2:02 2:55 2:14 min/mi
Hub Torque: 43 81 67 lb-in
Crank Torque: 151 317 250 lb-in
Power-Tap #19:
Duration: 1:02
Work: 17 kJ
TSS: 3.2 (intensity factor 1.37)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.47 mi
Min Max Avg
Power: 3 318 271 watts
Cadence: 79 121 93 rpm
Speed: 21.7 29 27.4 mph
Pace 2:04 2:46 2:12 min/mi
Hub Torque: 1 83 65 lb-in
Crank Torque: 0 314 246 lb-in
Power-Tap #21:
Duration: 29:41
Work: 297 kJ
TSS: 33.5 (intensity factor 0.823)
Norm Power: 171
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.24 mi
Min Max Avg
Power: 0 249 167 watts
Cadence: 34 94 84 rpm
Speed: 0 22.9 20.7 mph
Pace 2:37 0:00 2:54 min/mi
Hub Torque: 0 104 52 lb-in
Crank Torque: 0 489 167 lb-in
Entire workout (179 watts):
Duration: 1:00:45
Work: 653 kJ
TSS: 89.8 (intensity factor 0.942)
Norm Power: 196
VI: 1.09
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.793 mi
Min Max Avg
Power: 0 369 179 watts
Cadence: 34 121 84 rpm
Speed: 0 31.3 21.5 mph
Pace 1:55 0:00 2:48 min/mi
Hub Torque: 0 104 54 lb-in
Crank Torque: 0 489 179 lb-in
Lots of work getting done this morning as usual...as was suggested by someone at somepoint [can't remember who or when] it is a shame to waste all of this power when we could easily provide power to a smal town somewhere.
Power hack 2.0 sounds brutal...12 minutes at the redline was plenty for me today even only in 30 second increments...a tip o the hat to you ladies and gents bringing it mean!
Also in the power clinic. Felt surprisingly good this a.m. with the Vo2 work.
Entire workout (159 watts):
Duration: 1:00:26
Work: 578 kJ
TSS: 78 (intensity factor 0.88)
Norm Power: 180
VI: 1.13
Pw:HR: n/a
Pa:HR: n/a
Distance: 15.045 mi
Min Max Avg
Power: 0 338 159 watts
Cadence: 45 118 72 rpm
Speed: 3.5 19.9 15.0 mph
Pace 3:01 16:56 4:00 min/mi
Crank Torque: 0 436 186 lb-in
Crushed myself with the Power Clinic workout as well.
I'm glad i don't know it was 17 minutes at z5 until I read this thread.
Entire workout (214 watts):
Duration: 1:00:01
Work: 771 kJ
TSS: 79.1 (intensity factor 0.893)
Norm Power: 237
VI: 1.1
Pw:HR: n/a
Pa:HR: n/a
Distance: 26.234 mi
Min Max Avg
Power: 97 355 214 watts
Speed: 17.4 29.2 26.2 mph
Pace 2:03 3:27 2:17 min/mi
I also did not do the run, because my shin was a little sore yesterday from sundays run and I want to let it fully recovery to make sure everything is ok with the foot. The soreness is gone now, but I can feel some tightness in the muscles so I am going to roll it and strech it all day.
Did the same as Chris above. Had to miss one of the 30/30 sessions last week due to work, so I banged that out last night pretty well. Having done the weekend ride on Sunday, then the intervals last night, my legs are a bit toasted now. I think tonight I will put out the 4X200, 1x1000 run. I so need a massage.
Greg
Changed it up a bit today to add some variety. Did 5 x (2 x 1'/1') (2') instead of 30/30s. VO2max booty kicking continues, although I felt better today than I did in any workout last week. Variety...she is a spice.
A predictably excellent start to the week by this crew. People are really banging out some quality high-intensity work for long periods of time. Remember people, this is only January. Just think where we'll be come April and May!
I decided to do an FT test this morning since I finally got my repaired PT back last week and had basically been operating with faulty FTP number since the start of the OS. I was a little apprehensive because I was worried it was going to be a lot lower than the old "broken" numbers said it was (which was 300). So I really tried to psych myself up for this one (even had trouble sleeping...just like race night).
Decided to do the Spinervals threshold test which sounds very similar to the Power Hack FT test. 10 minute warm-up then 6 minutes of really hard Z5 effort to, as Coach Troy says, "take the snap out of your legs" before the 20-minute FT test. Started the 20' rep strong but then really started to wobble between 10-15'. Got angry, buckled down and pushed hard the final 5' -- up to that queasy/light-headed/burping state (reminded me of how I used to feel after wind-sprints we used to do at the end of soccer practice in high school.)
So...pnorm for the rep was 298. Subtract 5% and my new FTP is 283. Cool. That's really solid for me and a high since I started riding with power last March when my first test was 251. I'm keeping 300 as my target goal so I have something to shoot for this season. If I make it up into the 290s I'll be really happy.
Finished with the prescribed 25' Z1 brick run on the treadmill with 5x30 strides (which felt suprisingly easy even after the FT test). Back to the V02 Max stuff on Thursday!
-Chris
You guys are crushing it. Going forward my bikes are on eithe Wed, Friday, Sunday to work into masters. I'll get to see the Team's success early for a little extra mojo....
1. 307w @85 ave cadence
2. 309w @85 ave cadence
went one bigger gear then
3. 317w @79 ave cadence
4. 341w @81 ave cadence (good song)
5. 316w @79 ave cadence
Last interval watts fell as did turnover so.....
Conclusion is that for shorter intervals it's time to go heavier (stay one gear bigger) and up the cadence. Longer intervals. not so much.
Then 10 mins @ 264w @ 85 cadence.
And Halligan ...you are a crack up!
CC
Since my PM is relatively new I haven't had much outdoor experience with it. I spent the ride trying to get better at feeling the effort when I wasn't looking right at the computer.
Excellent work everyone. I'm just lurking at work getting my mojo for an evening workout like Vince.
Power Hack people 17' of pain, that's a lot of vo2 work good job.
Gordon
@ Chris: I agree, bigger gear is easier for me and better watts. Only in the short intervals though.
However, Bette Midler cant compare with Cher. I especially feel her "If I could turn back time" lyrics in the last minute of an FTP test.
Feels great to be back in the Nov OS and out of the injury clinic.
Too funny on Cher! Can't say I have ever listened to Cher or Bette when training!
Me also doing PowerClinic. Got ride in yesterday and felt good, though no snap after doing the hard - long run intervals on Sunday. Did not realize how long we had at VO2 either until I read this. I just look at workout before bed then try not to have nightmares!!
Great work everyone!!
I think it would be reasonable to expect to begin to see cracks in the consistency and quality of workouts by Week 12 within a normal group. Therein I believe is the error.....I seriously do not believe we have any where close to a "normal" group on our hands with this November OS. It's week 12 guys, and you are all knocking it out of the park and getting A LOT of WORK done! Once we activate a few of these sleeper cells come April/March it's going to be plain ugly for the competition.
@ Chris Malone - honestly, I have a hard time getting my head around some the numbers you keep putting out week after week - are you by chance buddies with Mark McGuire
@ Chris W - you're numbers look to me like you've been rolling up your sleeves and "getting it done" for a few weeks now resulting in some strong bike metrics - way to raise the mojo meter dude!
@ Linda and Suzanne - candidly, you're both kicking ass!
@ Leigh - Anyone that comes out of a "Power Clinic" session feeling "Surprisingly Good" can't be human! By the way, thanks for the sore abs - I attempted the ab routine you posted - and let's just say, it was quite comical........
@ Chis G, Trent, Michael and Matt - what can I say - you guys are our Super Powers.
@ Steve - .94 IF for 1:00 = pretty solid defintion of "WORK" if you ask me!
@Tucker - your post "I hit all the numbers today" .......you're beginning to sound like a broken record Mr. Consistency! thanks for pushing me.
All have a great day!
Thanks! Speaking of ass, is anyone else really feeling these hard efforts in their butts? My fatigue settles right at the top of the hamstring, the glutes, and the outside of the hip. Nothing acute or out of the ordinary, just different than the z4 work where the fatigue is more diffused throughout the whole hiplegbutticular area.
17 minutes at V02max...Hoochee Mama!
I'm soaking in all this mojo for my ride tonight. Thank you, team!
Today was another reminder why I need to get my weekend workouts done on the days they were intended and get my Monday rest day. Had my flat tire issue on Saturday so only got in ~26' @ FTP instead of the full workout. Did the full 1h 50' "Saturday" ride on Sunday and then did Sunday's run yesterday. This morning was a bear. 6x 2:30/2:30 @ 325/160 letting the Computrainer crack the whip. Legs were not happy and by the sixth one I was pouring sweat like someone put me in a shower, HR through the roof, cursing but got it done! Managed to zone out (perhaps my body going into shock) and before I knew it I had finished up with 15' @ 88%. Overall TSS of 90 and IF of 0.954 for the hour. The aftermath... took 15 minutes before I felt well enough and my legs stopped shaking to allow me to climb the stairs out of the basement.
Now getting ready to head to the fitness center to get the run done.
In a word, YES! I'm sitting here at my desk, and my glutes are feeling worked, big time. I've noticed it more over the last 3 weeks or so than ever before. I wasn't sure if it was VO2max workouts, a new saddle, or some combination.
BTW, I like the new word, hiplegbutticular. I think I should have used that with my doc trying to explain the pain I was having all this time!
Mike
@ Dave- Yes it was Bette. What of it? I celebrate her entire collection.
@ Shaun- Thanks. But the numbers are all relative. For me to have 4.0 w/kg I will need about 30 fewer pounds and 400 ftp.
Nice work everyone.
I feel sorry for what this workout means for the competition once we turn you loose in the spring Aaron. Great Post!