This Cher and Bette talk jinxed my run. Hit the fitness center to get the 25' easy done (which I couldn't do off the bike this am), forgot my ipod and had to listen to "The Hustle", "Que Cera Cera" and other similar tunes they were playing overhead. Good thing they hid the sharpened pencils as I felt like sticking one in each ear by the end of my run.
Wow. I got a wakeup call this morning. Today I went out and did my 2nd bike TT. Bottom line, I'm disappointed. Due to holiday vacation I missed 3 weeks (the 2nd test week and the following 2 wks). I came back from vacation and picked up the schedule in week 11. My first week back (last week) I was hitting all the goals on the workouts and felt great. I expected to do well (figured I'd hit 210/220 on the TT), but wound up with an FTP of 195. I had a 194 during the initial November TT. I've been doing the workouts exactly as scheduled (only missed one besides the Xmas vacation) but it sure doesn't look like it. And, my overall time trial distance this time was 12.6 miles vs. 13.6 miles in November. A mile! Avg speed today was 18 mph vs 19.5 mph in November. Not good. Definately a wakeup call. I gotta lot of work to do!
Suzanne...my slacks aren't fitting anymore at the same body weight as Dec. I'm afraid I'm going to blow them out at the office when I straddle my therapy bench. Nobody told me I would develop more of a badonk-a-donk than I already had. I'm starting to resemble Charles Barkley from behind.
How on earth can I top "hiplegbutticular" or "speaking of ass"? Although now that I think of it, mine is pretty damn sore as well - to be honest though I'm feeling it more in my hamstrings than anywhere else. I am constantly amazed when I read these posts at just how much everyone is smashing these workouts.
Today I planned to do the 6 x 2's - only managed to get 5 of em done to form, on #4 I had to revert to the straight 30/30's. My last two 2 min intervals were just plain brutal. Sucking wind, no snap in the legs, blah blah blah. Managed to hit my #'s, but it wasnt pretty. Interval totals (for the 2' intervals):
1) 308 (128%)
2) 312 (129%)
3) 305 (127%)
4) 30/30's
5) 309 (128%)
6) 314 (130%)
Off to read Harry Potter to the little guy and then hop on the treadmill for my 25' "recovery" run.
Banged out the 30/30's this afternoon and felt pretty good. Ran out of time for the brick, but I'll be running in the morning and that will be interesting with the short recovery. Should be fun. I'm having an issue with my bike (it looks like little rubber shavings are kicking up from somewhere around my front crank) and I'm not sure what it is or where it's actually coming from. It started not long after I switched out my rear wheel w/ new PT. I'm going to take it into my LBS for a look and switch the rest of the week to swim/run.
All in all it's probably a good idea as I'm not a strong swimmer and I dread the workouts. Might as well jump start the time in the pool.
I can't say I have been feeling these workouts in my ass either, but like Scott have been feeling them in the hamstrings. Actually thought I strained my right hammy about 10 days ago from these VO2 Max workouts.
@Vince, can't say I have noticed my butt getting bigger, might have to ask the wife about that one, but I have noticed that my thighs are F'N huge now! I caught a glance of them while I was stretching/recovering from todays workout and did a double take. Wow, apparently workworks my thighs!
@Shaughn, thanks. Today might have been consistent but it felt harder than anything. If I was outside I might have been looking for something to hit.
@Greg, recession so that price is now $65. Deals to be had out there!
Damn, that was hard. I did 15 x 1/1 trying to keep the 1' off at or above 60%
I was going to do a 1/1 then 7 x 2/2, but you know what? My legs are still aching from Sunday's 2x2 mile run and it was that workout that preceeded my power outage in weeks 7 and 8, so I'm being a bit careful not to overdo it.
The 30' of VO2 work (rest included) ended up being 324 pnorm, which was what last week's 25' were at, so I was happy about that.
The 18' of 85% were ok, not great, a little thumb sucking, but I picked it up in the last 10'
60' @ 297pnorm, .975 IF. Another hour of power in the books. Brick run moved to Thurs.
For the record, I've been told by someone with insider knowledge, that I have no badonk-a-donk, no matter how much I push the pedals. Lucky me. No hair, do derriere.
Okay, so I'm just dropping into NOS thread to see how The Halligan is doing - and I read this...
>>For the record, I've been told by someone with insider knowledge, that I have no badonk-a-donk, no matter how much I push the pedals. Lucky me. No hair, do derriere.
What the heck is that? I have no idea what this means but over at JanOS, we have no such discussions about hair on the derriere. I don't even want to read prior threads to figure out what this is referring to.
Please, Dave, this is definitely one of those instances we don't want pictures. Okay, I'm going to beam back over to where I should be...
R's Beth's back from three weeks of vacation and needs to transition back to triathlon land instructions: just do the workout and see what happens.
Peeps, I just did 5x(4x30x30) cold and nailed every little one of the them. I'm curious what my legs will do tomorrow.
Maybe skiing is good for triathletes.
p.s. These babies are way easier to manage with a power meter than heart rate. Last year, I just pedaled as hard as I could and prayed I hit my heart rate number. They make this year's holding 120% look sane.
One thing I noticed is that my outdoor cadence is always about 10rpms higher than inside. Not sure why
Same. Riding indoors hurts my butt (ooh, talking about ass AGAIN, what is wrong with me?) more than outdoors and a higher indoor cadence exacerbates the pain. My theory is that a lower cadence is a little more work for the legs, which lifts some of the pressure off the saddle.
I'm an idiot. Instead of switching to 6 X (4 X30/30) I did 4 X (6 X 30/30) and it hurt a bit more. I averaged 478 for the 30' ons, I am stoked to do some damage on the bike this year!
Got another one in the book. I moved up to 5X(4X30/30) and felt pretty good. An additional 20' at 86%. Things felt good today on the bike I followed this up with 20' run @EP with strides.
Now I just have to decide if I do another bike workout tomorrow at 5:30am or late in the evening. Due to work travel I will be running Thursday and Saturday. Sunday bike should be fun after working all weekend and flying in around 7:30pm.
As for the sore ass I have found that right where my hamstrings and glutes meet up has needed some extra roller time. Nothing major just a little extra. I have also noticed more definition and size in the legs although I really need to go to the gym after IMC. My right leg is bigger than my left leg due to the break. We will see what running and cycling does to balance things out.
From previous experience with wrecked tendons in the left foot and a similar amount of crutches time I will need a good focused effort to balance out the strenght but it can be done.
I took a stand down from the bike tonight. My calves are tight from track this morning and it bugged me all day. More mentally. The maintanance on these puppies is a pain in the ass( oops that word again).I had 2 weeks of my legs feeling great run to run. I kept stretching and rolling and compressing even when they felt good. I think the cold rain was too much this am. Uuuggh!
So anywho! Just being careful and will give the calves a breather.
I'm usually asleep by now but my schedule's whacked, so I got my 6 x (4 x 30/30s) done tonight. Just stuck with the main set w/ nothing extra TSS 66 IF .89. I'm a little fried from running 10 miles yesterday for Patrick's run for Haiti, a 5k on Sunday, and the dreaded Saturday trainer ride.
Thursday night I leave for a biz trip in Florida so only one more ride 'til mid-next week. Tomorrow night I'm taking my tri bike apart and giving SRM, pedals, & saddle to my bike shop so that when I return from my trip my NEW RIDE will be ready to roll. I've been saving for a while & bought a Cannondale Hi Mod frame, SRAM parts and Easton aerobars. I will be out of excuses come spring. This has been a long time coming.
I'm usually asleep by now but my schedule's whacked, so I got my 6 x (4 x 30/30s) done tonight. Just stuck with the main set w/ nothing extra TSS 66 IF .89. I'm a little fried from running 10 miles yesterday for Patrick's run for Haiti, a 5k on Sunday, and the dreaded Saturday trainer ride.
Thursday night I leave for a biz trip in Florida so only one more ride 'til mid-next week. Tomorrow night I'm taking my tri bike apart and giving SRM, pedals, & saddle to my bike shop so that when I return from my trip my NEW RIDE will be ready to roll. I've been saving for a while & bought a Cannondale Hi Mod frame, SRAM parts and Easton aerobars. I will be out of excuses come spring. This has been a long time coming.
Hey, Dan -- Congrats on the new rig! I love that little-kid-at-Christmas feeling when you get a new bike (or any tri toy for that matter). I got a new (used) TT frame and various SRAM components via ebay and craigslist back in November and I've decided to wait until spring to build it up so I can debut it out on the road once I emerge from the cave and OS. It's taking all my self-discipline not to build it up sooner. You gotta post pics when your new ride is ready to roll!
Posted By Peter Archambault on 19 Jan 2010 09:00 PM
I averaged 478 for the 30' ons, I am stoked to do some damage on the bike this year!
Dude....with those kind of numbers I think "carnage" may be a more appropriate word than "damage." Does that put your FTP in the 380 range? That's just beast-like. Way to lay it down!
Peter: Holy MONSTA watts, dude! At what race will you be unleashing your cycling wrath? Suzanne: My hips and glutes are sore after these rides too. It started last year after a new bike position (which makes me much more fast for the watts I put out)--I noticed my hips are tighter and need more stretching/TP attention than before. As for the hipbutticular/ba-donk-a-donk...I can't fit into any of my pants that don't have some kind of stretch. I'm a freaking quadzilla and a$$-saurus---which I will except if my FTP goes north of 225 this year. Ha! Carrie: Good on ya for standing down! I agree that the soft tissue maintenance of rolling/stretching is almost like a part-time job---too bad we don't get paid for it.
Did my 5 x 2/2 last night and hitting the intervals at 123% and 65%. Legs are feeling okay.
I swapped the Tuesday bike and the Wednesday run. This morning was my first day on the bike since last Thursday, and I think I appreciated the time off. I did 10 x (1'/1') and then 25' at 85%. I never had that moment I get on some bike workouts where I stare off to the side because I can't stand to look at the TV or the timer, so that's a good thing.
Smiling this morning because my calves are not tight and no more pain. Glad I stood down last night and skipped the bike. Track yesterday morning threw me for a loop. My legs were jacked up all freaking day. Just want to give a huge shout out to STEVE for massaging them out 2 times yesterday. Noon and at 8 PM. He always has my back and I am so fortunate to have him as my teammate!! Another good thing to think about is dealing with the pain when it is acute( brand new). It is much easier to treat and resolve it before it becomes a nagging issue. Big sigh of relief on my part. Slept in 3 extra hour this am, skipped swimming and will resume training tonight. Just keeping my peeps up to date.
I had a solid ride today and love the 30/30's. Unsure how to up load powertap numbers but ftp is 240 and the hard 30's are 350-400 so way diggin that. I did 12 months of solid riding last year and can't wait to see what that will look like at Lp this July.
@Tucker...large thighs also but it's my "can" that seems to be on a growth cycle. My weight is solid so I might actually be dropping some fat for once but my butt is looking mighty Beyonce'-like lately.
Comments
Hiplegbutticular....I think you can get that in San Fran for about 75 dollars. Corner of 1st and Main. Ask for the Greg special.
Shaughn, I agree nothing normal about a self selected bunch of masochists
I'm winding up the mojo to hit the 30/30's tonight
Suzanne...my slacks aren't fitting anymore at the same body weight as Dec. I'm afraid I'm going to blow them out at the office when I straddle my therapy bench. Nobody told me I would develop more of a badonk-a-donk than I already had. I'm starting to resemble Charles Barkley from behind.
Vince
How on earth can I top "hiplegbutticular" or "speaking of ass"? Although now that I think of it, mine is pretty damn sore as well - to be honest though I'm feeling it more in my hamstrings than anywhere else. I am constantly amazed when I read these posts at just how much everyone is smashing these workouts.
Today I planned to do the 6 x 2's - only managed to get 5 of em done to form, on #4 I had to revert to the straight 30/30's. My last two 2 min intervals were just plain brutal. Sucking wind, no snap in the legs, blah blah blah. Managed to hit my #'s, but it wasnt pretty. Interval totals (for the 2' intervals):
1) 308 (128%)
2) 312 (129%)
3) 305 (127%)
4) 30/30's
5) 309 (128%)
6) 314 (130%)
Off to read Harry Potter to the little guy and then hop on the treadmill for my 25' "recovery" run.
Great job everyone!
All in all it's probably a good idea as I'm not a strong swimmer and I dread the workouts. Might as well jump start the time in the pool.
@Vince, can't say I have noticed my butt getting bigger, might have to ask the wife about that one, but I have noticed that my thighs are F'N huge now! I caught a glance of them while I was stretching/recovering from todays workout and did a double take. Wow, apparently workworks my thighs!
@Shaughn, thanks. Today might have been consistent but it felt harder than anything. If I was outside I might have been looking for something to hit.
@Greg, recession so that price is now $65. Deals to be had out there!
Damn, that was hard. I did 15 x 1/1 trying to keep the 1' off at or above 60%
I was going to do a 1/1 then 7 x 2/2, but you know what? My legs are still aching from Sunday's 2x2 mile run and it was that workout that preceeded my power outage in weeks 7 and 8, so I'm being a bit careful not to overdo it.
The 30' of VO2 work (rest included) ended up being 324 pnorm, which was what last week's 25' were at, so I was happy about that.
The 18' of 85% were ok, not great, a little thumb sucking, but I picked it up in the last 10'
60' @ 297pnorm, .975 IF. Another hour of power in the books. Brick run moved to Thurs.
For the record, I've been told by someone with insider knowledge, that I have no badonk-a-donk, no matter how much I push the pedals. Lucky me. No hair, do derriere.
Dave
>>For the record, I've been told by someone with insider knowledge, that I have no badonk-a-donk, no matter how much I push the pedals. Lucky me. No hair, do derriere.
What the heck is that? I have no idea what this means but over at JanOS, we have no such discussions about hair on the derriere. I don't even want to read prior threads to figure out what this is referring to.
Please, Dave, this is definitely one of those instances we don't want pictures. Okay, I'm going to beam back over to where I should be...
@ Brian- oh just you wait foamy pants! aren't you two still shacking up???
thanks the laugh all. I leave for work and come home and the thread has exploded into talk of Cher, Better and ass. Love it!
Hammere this one out at 4:45 this morning. Thank God I didn't have to do this now. My legs were till fried from the weekend workouts, but I managed
50' total, IF=0.85
4x1'(1')@100%, 6x2'(2')@120%
One thing I noticed is that my outdoor cadence is always about 10rpms higher than inside. Not sure why
R's Beth's back from three weeks of vacation and needs to transition back to triathlon land instructions: just do the workout and see what happens.
Peeps, I just did 5x(4x30x30) cold and nailed every little one of the them. I'm curious what my legs will do tomorrow.
Maybe skiing is good for triathletes.
p.s. These babies are way easier to manage with a power meter than heart rate. Last year, I just pedaled as hard as I could and prayed I hit my heart rate number. They make this year's holding 120% look sane.
Welcome back, Beth. We missed you.
Brian, drop in any time.
Dave
Hmmm. According to my wife, she says my Azz is smaller, which, she reminds me, makes me relatively more of an A-hole.
Maybe time to work on some SAU's....
I'm an idiot. Instead of switching to 6 X (4 X30/30) I did 4 X (6 X 30/30) and it hurt a bit more. I averaged 478 for the 30' ons, I am stoked to do some damage on the bike this year!
Got another one in the book. I moved up to 5X(4X30/30) and felt pretty good. An additional 20' at 86%. Things felt good today on the bike I followed this up with 20' run @EP with strides.
Now I just have to decide if I do another bike workout tomorrow at 5:30am or late in the evening. Due to work travel I will be running Thursday and Saturday. Sunday bike should be fun after working all weekend and flying in around 7:30pm.
As for the sore ass I have found that right where my hamstrings and glutes meet up has needed some extra roller time. Nothing major just a little extra. I have also noticed more definition and size in the legs although I really need to go to the gym after IMC. My right leg is bigger than my left leg due to the break. We will see what running and cycling does to balance things out.
From previous experience with wrecked tendons in the left foot and a similar amount of crutches time I will need a good focused effort to balance out the strenght but it can be done.
Gordon
I took a stand down from the bike tonight. My calves are tight from track this morning and it bugged me all day. More mentally. The maintanance on these puppies is a pain in the ass( oops that word again).I had 2 weeks of my legs feeling great run to run. I kept stretching and rolling and compressing even when they felt good. I think the cold rain was too much this am. Uuuggh!
So anywho! Just being careful and will give the calves a breather.
Biking never bugs them but just in case....
CC
I'm usually asleep by now but my schedule's whacked, so I got my 6 x (4 x 30/30s) done tonight. Just stuck with the main set w/ nothing extra TSS 66 IF .89. I'm a little fried from running 10 miles yesterday for Patrick's run for Haiti, a 5k on Sunday, and the dreaded Saturday trainer ride.
Thursday night I leave for a biz trip in Florida so only one more ride 'til mid-next week. Tomorrow night I'm taking my tri bike apart and giving SRM, pedals, & saddle to my bike shop so that when I return from my trip my NEW RIDE
will be ready to roll. I've been saving for a while & bought a Cannondale Hi Mod frame, SRAM parts and Easton aerobars. I will be out of excuses come spring. This has been a long time coming.
Hey, Dan -- Congrats on the new rig! I love that little-kid-at-Christmas feeling when you get a new bike (or any tri toy for that matter). I got a new (used) TT frame and various SRAM components via ebay and craigslist back in November and I've decided to wait until spring to build it up so I can debut it out on the road once I emerge from the cave and OS. It's taking all my self-discipline not to build it up sooner. You gotta post pics when your new ride is ready to roll!
-Chris
Dude....with those kind of numbers I think "carnage" may be a more appropriate word than "damage."
Suzanne: My hips and glutes are sore after these rides too. It started last year after a new bike position (which makes me much more fast for the watts I put out)--I noticed my hips are tighter and need more stretching/TP attention than before.
As for the hipbutticular/ba-donk-a-donk...I can't fit into any of my pants that don't have some kind of stretch. I'm a freaking quadzilla and a$$-saurus---which I will except if my FTP goes north of 225 this year. Ha!
Carrie: Good on ya for standing down! I agree that the soft tissue maintenance of rolling/stretching is almost like a part-time job---too bad we don't get paid for it.
Did my 5 x 2/2 last night and hitting the intervals at 123% and 65%. Legs are feeling okay.
Awesome work, team!
Rock on NOV OS peeps!!
Carrie
doc...I spit coffee all over my laptop!!! That was awesome
Vince
I had a solid ride today and love the 30/30's. Unsure how to up load powertap numbers but ftp is 240 and the hard 30's are 350-400 so way diggin that. I did 12 months of solid riding last year and can't wait to see what that will look like at Lp this July.
Geez Peter...what watts do you hold on the recovery interval? That's some large wattage.
Vince
V