Home November ‘09 Outseason

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?

«1345

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.

  • @Chris and @ Trent...nice job guys banging it out like that. Trent, I have to do my wo tonight after the kids are down as the day has too much going on. Not looking forward to climbing on the bike @ 8pm for this. Could be a late night.

    Vince
  • Hello week 12!  Nice work Chris and Trent!!

     

    At 5 a.m. I get on the bike and find out the damn tire is flat!  I go with the "air it up every 15 minutes" plan vs. "waste a half an hour waking up and fixing it right" plan.

     

    I did 6 X 2'(2') and recorded 1.18 for each, but I think the work was there, just more difficult with a tire slowly losing air.

    Good luck today peeps!

     

    Entire workout (216 watts):

     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

     

    Forerunner305 [Run]:

     Duration:   24:48

      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. image

    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....

     

     

  • stuck with the 30/30's but messed with my cadence...this could be interesting depending upon how geeky one is.....

    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.
  • Posted By chris malone on 19 Jan 2010 10:12 AM

    stuck with the 30/30's but messed with my cadence...this could be interesting depending upon how geeky one is.....



    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)

    Was it 'Wind Beneath my Wings' by Bette Midler?  That one gets me everytime.





     

  • Great job power monsters!! I'll hit mine this afternoon after I recover from track.

    And Halligan ...you are a crack up!

    CC
  • Did the bike yesterday - OUTDOORS! 12 x 1:00/1:00. My friend and I biked around a loop downtown - heading south we had a nice wind to our back but heading north was a freezing push into the wind. It made the "on" intervals interesting. Then there was the one interval where Park Police was behind me so I had to "stop" at the stop signs. Grr. I added a 13th interval to make up for that.

    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.
  • Great job by everyone today. I hit all the numbers today in my 30/30s but the legs were just dead. Legs feel worse than after an FTP test. Saturdays and Sundays workouts were really tough but I still thought I would have been recovered better by now. Maybe I should have hit the bike for a 20-30' flush yesterday. May have to try that next time.
  • 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.

  • Legs felt the weekend a little in the beginning but after that they were ready to go and Had another good workout this morning. Did the 30' 30's . ( I see abunch of people doing 1' 1' Is this the advanced group?just an edit to the program? Since I missed the first several weeks of this section wondering if i missed a conversation about changing up the durations) followed by 20 min at 85%.
    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!

  • @ Linda and Suzanne - candidly, you're both kicking ass!



    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.

  • Dave: You're the wind beneath all of our wings! Ha!!

    17 minutes at V02max...Hoochee Mama!
    I'm soaking in all this mojo for my ride tonight. Thank you, team!
  • So jealous...laid up from Haiti long run, hope to be back on track by Thursday!
  • Some of you folks have some "interesting" taste when it comes to workout music. Everybody is just killing it today. Great stuff.

    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.
  • Posted By Suzanne Kinsky on 19 Jan 2010 12:20 PM
    @ Linda and Suzanne - candidly, you're both kicking ass!



    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.

    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

  • @ Suzanne- Lmao. Any post that begins with, "Thanks. Speaking of ass...." is okay by me.

    @ 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. image
  • Posted By Aaron Burstein on 19 Jan 2010 01:50 PM

    Some of you folks have some "interesting" taste when it comes to workout music. Everybody is just killing it today. Great stuff.



    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.





     

    I feel sorry for what this workout means for the competition once we turn you loose in the spring Aaron.  Great Post!

  • Posted By chris malone on 19 Jan 2010 02:26 PM

    @ 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.



    Well, we still have 8 weeks left, right? 



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