Great Job to everyone that got it done this morning.
I also really struggled with the Power Clinic workout this morning, but I don't have a good excuss like Trent, I just couldn't hang . I'm pretty sure getting a drill bit in the leg has to slow you down in someway.
I got the 30/30s done no problem, 1st 20' @ FTP was brutal but I made it, 2nd 20' @ FTP i had to pause at 7' and again at 15' each time to spin for about a minute. I really thought I was done, but somehow I managed to make it through the 5 x 2(2) and keep the pedel moving, but barely. Finished up with 15' @ 85% and then sat on the ground with my legs twitching for 5 minutes.
I think the fact that I had limited time and had to get the workout done and be somewhere at 9 force me to suck it up and just push through even though my head keep telling me to quit.
Entire workout (227 watts):
Duration: 1:53:03
Work: 1541 kJ
TSS: 154.3 (intensity factor 0.907)
Norm Power: 240
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 49.783 mi
Min Max Avg
Power: 83 427 227 watts
Cadence: 48 113 97 rpm
Speed: 15 30.6 26.4 mph
Pace 1:58 3:59 2:16 min/mi
Crank Torque: 89 461 201 lb-in
Crammed in 2 miles at MP on the treadmill before I had to get on with the day.
The wheels fell off completely this morning. That's not too bad considering it was the first time this OS. Stressful news, crappy sleep for a few nights, out late last night = nothing for the bike.
I had to divide it up into 3x8 instead of 2x15, and then I bagged the rest. I hit the intervals at 100%, but overall it just was not happening.
Sooooo.....an EZ run on Friday felt like a Vdot test. Fell off a cliff this morning. There have been glimmers of a down turn for a few weeks now. You know how RnP recommend a mid-season mini-break? I think I'm taking an OS version. This is a downward spiral, I can feel it. Who the heck wants to keep that streak going???? Not sure how much time to take off, or how much to scale back the intensity next week, but I think that will be the smart thing to do.
@ Matt - 2 hours at .90 is stupid hard, certainly not any type of a failure
Mine was better than I thought I could do so I guess that is a victory. The first 20 was at 306 the second at 301. No way I was doing the 5x2(2) so I did 5x1 and then some 30/30's til the B Day cake timer went off.
Entire workout (250 watts):
Duration: 1:02:09 (1:04:53)
Work: 933 kJ
TSS: 89.2 (intensity factor 0.928)
Norm Power:286
VI: 1.14
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.545 mi
MinMaxAvg
Power: 0444250 watts
Cadence: 3011087 rpm
Speed: 2.225.720.1 mph
Pace 2:2026:492:59 min/mi
Crank Torque:0574237 lb-in
I gave what I had and or was willing to give. Hey anyone remember when 40 mins at FTP was a hard trainer workout? Yeash...
I think the fact that I had limited time and had to get the workout done and be somewhere at 9 force me to suck it up and just push through even though my head keep telling me to quit.
Entire workout (227 watts):
Duration: 1:53:03
Work: 1541 kJ
TSS: 154.3 (intensity factor 0.907)
Crammed in 2 miles at MP on the treadmill before I had to get on with the day.
Matt, thanks for posting these numbers, super inspiring! .......you crushed it!
I crashed and burned a little today. I guess you have to have one of these days sometime and just come back stronger next time. Had the 3X1 @ 120% in wu, then 10-30/30's, 2x20's @FTP, and 2X15 @85%. In the 2nd of the 2X20 I blew up a little at 9 minute mark, took 30 sec. to 1 minute rest and tried to get goiing again but never could hold above 97% again. Then in the 2X15 having trouble holding 85% so I called it 8 minutes in and said "the body must need a rest".
On a side note I don't think this affected me today but yesterday at work we were installing an I-beam in this building and I got a 3/8" drill bit drilled into the side of my leg. The bit went into the muscle about 2 inches and we had to reverse the drill to get it out. Not much bleeding and didn't hurt too bad considering but still sore. Anyway I wondered if it would hurt during hard intervals but didn't seem to bother me, but maybe in some other way this affected my performance today. Who knows??
Trent, you've been exceeding most workouts thus, far. I wouldn't worry about it. You are human.
Hmmm, 3/8' drill bit 2' into your leg. Nahhh, that wouldn't hurt your workout.
Dave
Posting numbers like these after having a drill bit pulled 2 inches out of your leg?......... well, I think we should take a vote on whether or not your really human Trent. Wishing you the best! SS
@ Trent....just...damn. not even sure where to start about the drill bit.
@ Linda- you know your body best, LP. rest up and recharge. keeping your eye on the big prize is the hardest challenge of all and you do that better than anyone.
Struggled again today, but mostly just because of a sloppy week on my part. Fell off a cliff with eating and hydrating and have just been tired as a result. Had to break up the 2x20's to get the time in and then rebounded for 5x2' at z5/60%. added in some 30/30's and then 15' z3 for 90 minutes at .88 IF.
Looks like we've got a bimodal distribution today. I'm in Halligan's camp...pretty much killed it today. I stayed up too late last night, woke up late this morning (7:30ish) and didn't end up getting on the bike until about 9:30. My legs felt shot from the 2 hours of skiing yesterday, so I was worried that it was going to be a tough morning. Guess you can't always tell until you get on the bike:
1x20" @ 104% - I was supposed to do 2 x 15, but after easing my way up to FT, I was feeling so good I just went all the way to 20"
2" recovery @ 82% - I was pushed for time so thought I would shorten the rest intervals and do this one as a test run for the next FT test
1x10" @ 104% - had I been able to hold it another 10" I would have had a 3-4% bump in FT...hoping for more in a couple of weeks
3x4" @ 112%, 113%, 113% - felt pretty good, but the last one was really tough
20" @ 97%!! - I did 1 song on the iPod at 85%, then started to feel better and better, so I let the effort drift higher and higher. I was short of time, so was planning to just do 1x15", but I was feeling so strong that I decided to keep pushing it. I was cranking along at 100-105% of FT and feeling perfectly fine at 20 minutes! I think if I had kept going for the next 10 I would have ended up with 30" @ FT
I know a few folks have been frustrated because they're not seeing the progress they had hoped to see. Every body is different, and if you stick to the plan the progress will come. My ride today was a great reminder of that for me. I ended the ride with 1:25 @ .91FT for a TSS of 123. If I subtract my warmup it was 1:15 @ .98!
Oh yeah. As for the saddle question. I think I've been forever cursed by the good ol' Selle San Marco saddle that was on my messenger bike in my 20s. I used to be able to ride that bike all day long and literally look forward to sitting on the saddle. I liked it so much that when I found some on sale at a shop I bought 2 more just to have them. I put one on my road bike too. I used to commute 4 miles to work, ride 5-6 hours as a messenger, commute home, then get on my road bike and ride 3 hours to see a girlfriend. In the morning I would get up and ride home. I LOVED, LOVED, LOVED riding those bikes because they were so comfortable. Since coming back to consistent riding, I've been totally flummoxed by the lack of comfort on the tri bike. I don't know whether it's being older or what, but neither of the saddles I've had on my new bike have come anywhere close to hitting the Selle San Marco comfort bar. I think I'm going to order the v-Flow tomorrow. If it's any better I'll sell the Adamos to whoever wants it!
Hi peeps! Just now FINALLY sitting down to download the ride and read all of your posts. To those crushing it- congrats. These workouts are hard week in and week out and I am glad you had a good ride. To those who struggled ...well ,God Bless you my dears. Fatigue is a big part of training and we can't always time being "rested" when we are scheduled for a hard session. Life does not roll that way...atleast not in my world , that is for sure. NOTHING about these workouts is easy. Sometimes I miss my old days of just riding along and not having that yellow power thingy staring at me.
To my dear Linda- good call on breaking it up into smaller chunks and then shortening it. You are one smart girl. I would not over analyze it too much. Sounds like you had a lot going on in your life and on top of it the training is CRAZY hard and it all hit you at once. Rest, absorb and you will shock yourself when you train again. Girl you are going to be flying come spring on the roads riding your MR 85% and smoking anyone on the roads
To Mr Trent- you are like the terminator. Takes a bullet, stab wound, bomb...whatever and keeps going. Crazy. Love having you in this group!
I had a crazy morning. Had a sitter lined up but woke to pouring rain. Had to make the decision so we cancelled her, got on the trainers and then the freaking sun came out. Painful I tell you. So I ended up doing a combo ride of 1:20 inside and 1:40 outside for 3 hours total.( Steve stayed in as he was watching a movie and was thrilled to be inside--how he watches TV and does these intervals is beyond me).I could not handle the trainer today. It got the best of me. I could not hold my numbers to save my life. I too ended up breaking it up into chunks. Haphazard spastic chunks mind you. All around 90-95% of 15, 8, 5,4,4,5 ( at one point I told Steve I sucked." I can't do this", he got off his bike came over and looked me square in the eye and told me to stop focusing on the watts and just do the best I could do, and that I was doing great!! Then kissed me and got back on his bike, he is so freaking awesome...my constant chearleader!!).
The Z5's were terrible. I did 3 x 1 minute and that was all I could do, then 1 x 15 @ 85%. I climbed off the bike defeated.
I thought more about it as I began to put my bike away and decided to go outside and just ride. I did not want to end my workout feeling like that. My origional plan was a 3 hour ride and darn it I was going to do it. I changed quickly and headed out. I felt awesome. I rode fast and strong with more FT intervals, 1 x 13 @ 97% and a bunch of 5 minute ones at 95%, then rode 80-85% the rest.
I did not run the brick as I have run a bunch already this week and plan on doing a long run tomorrow.
So I would prefer to have a nice solid workout where everything is neat and tidy and performed as written with the sensation of strong legs etc. But hey, I didn't get that,I rarely get that. I made the best of it and got a very hard 3 hours in. I will take it and keep moving forward.
I had a great ride today. Best ive felt since the begining! 2x14 at 97 and 96% 3x4 at 115, 112, 113% 2x15 at 82, 82 % Since I forgot to do 2x15 for the first 2 sets I added 2 minutes at the end at 121%.
Ran for 15 minutes ( had to wait a few hours till I could get outside to run in the rain but not a storm) and my legs were surprisingly fresh feeling so i was flying (for me!) Had to cut it short a few minute though... was trying out running flats without socks and rubbed both my heals raw.... That should make tomorrow fun!
On a side note I don't think this affected me today but yesterday at work we were installing an I-beam in this building and I got a 3/8" drill bit drilled into the side of my leg. The bit went into the muscle about 2 inches and we had to reverse the drill to get it out. Not much bleeding and didn't hurt too bad considering but still sore. Anyway I wondered if it would hurt during hard intervals but didn't seem to bother me, but maybe in some other way this affected my performance today. Who knows??
WTF ARE YOU NOVEMBER PEOPLE DOING!!!!!!!!!!!!!!!!!!!!? OMG, Trent- I hope you have your tetanus shot up to day! Geeeee, the drill went into my muscle but I'm not sure if that mighta affected my performance or not. YA THINK??????
Got the ride done yesterday. Was not pretty but hit the all intervals. I felt like this was a breakthru session for me. Looking forward to testing. Also did the brick run which was surprisingly easy at z3. The mojo from the group helps out tremendously. Great job everyone
Looks like we do have two camps. Drill Bit's camp and the Halligan Camp. This is for Camp Drill Bit:
@ Drill Bit: I'm really disappointed you didn't hit your numbers. @ Matt: I feel for you. You got more mins in at FTP than I did before you needed a break so good job on the Mental FU. @ vDot Sandbagger: You will rise to hammer the wattage easily another day...you know that! @ Leigh: sometimes I think the falling off a cliff eating is our body needing more cals and fat to rebuild hormones and tissue. Like the rest of us...we have lots of fatigue in our bodies and next week you will kill it. @ Linda: not only do you have physical but sounds like some emotional stress too. Eating is our friend during these times :-). I shiver at what your cranks are going to have to deal with when you get rested.
Then there is @ Chris: you are welcome for my tax dollars paving the way for you to puke on a nice road. Wish I could have sat your wheel to watch that! :-)
Wow. Got the Power Clinic ride finished yesterday morning and had time to jump in shower and get down to K-Swiss retail running store to help out for 6+ hours....
1:56 at 90% for whole ride and my legs were crazy tired. Followed that up with standing, kneeling, walking on solid concrete in the store for 6 hours and I was toast.
The ride was tough. 10x30/30 was not problem but the rest took some focus. 2x20' at 99%, 100%. 5x2' at 102%, 101%, 103%. 103%, 103% and 15' at 88%. Total IF of 90.3%. Went out to dinner at my cousin's house in Malibu and almost asked her to serve me on the couch!! Mother in law said she watched me for about 10' out of the kitchen window and said a continous stream of sweat was running off my nose the whole time. Yuck!!
So I just completed Saturday's ride Monday. It was scheduled yesterday due to work travel but plane delays foiled my plan. So I woke up this morning and got on the bike. I figure I would rather get Saturday's workout in. If I have to for recovery I will bag on of this weeks bike rides.
2X12 FTP both at 1.01; 3X3@ 1.12, 1.13, 112; 2X15 @ .85 and .84. I really had to focus on the last 15' as I was starting to fade. The 3X3's were hard work and I definitely felt in. My left calf is really tight so I will not be doing the 20' brick run. I'll get that in tomorrow with some 30/30's
Posted By Gordon Cherwoniak on 25 Jan 2010 11:08 AM
So I just completed Saturday's ride Monday. It was scheduled yesterday due to work travel but plane delays foiled my plan. So I woke up this morning and got on the bike. I figure I would rather get Saturday's workout in. If I have to for recovery I will bag on of this weeks bike rides.
2X12 FTP both at 1.01; 3X3@ 1.12, 1.13, 112; 2X15 @ .85 and .84. I really had to focus on the last 15' as I was starting to fade. The 3X3's were hard work and I definitely felt in. My left calf is really tight so I will not be doing the 20' brick run. I'll get that in tomorrow with some 30/30's
On to lucky #13.
Gordon
Nice job! Work travel can really screw up the works. I just found out I have to be at 3 sales conferences this spring. As far as travel goes it's nice because the demands are minimal and the locations are pretty nice. That said, it's almost 3 full weeks w/o a bike which is a bit of a bummer. Congrats on your steady progress!
Comments
Great Job to everyone that got it done this morning.
I also really struggled with the Power Clinic workout this morning, but I don't have a good excuss like Trent, I just couldn't hang
. I'm pretty sure getting a drill bit in the leg has to slow you down in someway.
I got the 30/30s done no problem, 1st 20' @ FTP was brutal but I made it, 2nd 20' @ FTP i had to pause at 7' and again at 15' each time to spin for about a minute. I really thought I was done, but somehow I managed to make it through the 5 x 2(2) and keep the pedel moving, but barely. Finished up with 15' @ 85% and then sat on the ground with my legs twitching for 5 minutes.
I think the fact that I had limited time and had to get the workout done and be somewhere at 9 force me to suck it up and just push through even though my head keep telling me to quit.
Entire workout (227 watts):
Duration: 1:53:03
Work: 1541 kJ
TSS: 154.3 (intensity factor 0.907)
Norm Power: 240
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 49.783 mi
Min Max Avg
Power: 83 427 227 watts
Cadence: 48 113 97 rpm
Speed: 15 30.6 26.4 mph
Pace 1:58 3:59 2:16 min/mi
Crank Torque: 89 461 201 lb-in
Crammed in 2 miles at MP on the treadmill before I had to get on with the day.
The wheels fell off completely this morning. That's not too bad considering it was the first time this OS. Stressful news, crappy sleep for a few nights, out late last night = nothing for the bike.
I had to divide it up into 3x8 instead of 2x15, and then I bagged the rest. I hit the intervals at 100%, but overall it just was not happening.
Sooooo.....an EZ run on Friday felt like a Vdot test. Fell off a cliff this morning. There have been glimmers of a down turn for a few weeks now. You know how RnP recommend a mid-season mini-break? I think I'm taking an OS version. This is a downward spiral, I can feel it. Who the heck wants to keep that streak going????
Not sure how much time to take off, or how much to scale back the intensity next week, but I think that will be the smart thing to do.
Nice efforts team. Wish I could post the same. I'm cheering from the sidelines.
Vince
@ Matt - 2 hours at .90 is stupid hard, certainly not any type of a failure
Mine was better than I thought I could do so I guess that is a victory. The first 20 was at 306 the second at 301. No way I was doing the 5x2(2) so I did 5x1 and then some 30/30's til the B Day cake timer went off.
Entire workout (250 watts):
Duration: 1:02:09 (1:04:53)
Work: 933 kJ
TSS: 89.2 (intensity factor 0.928)
Norm Power: 286
VI: 1.14
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.545 mi
Min Max Avg
Power: 0 444 250 watts
Cadence: 30 110 87 rpm
Speed: 2.2 25.7 20.1 mph
Pace 2:20 26:49 2:59 min/mi
Crank Torque: 0 574 237 lb-in
Well, that hurt.............. great job laying it down hard and getting it done today everyone.
Duration: 1:51:23
TSS: 146.8 (intensity factor 0.89)
Norm Power: 249
VI: 1.07
Distance: 41.032 mi
Min Max Avg
Power: 0 443 233 watts
Heart Rate: 92 164 150 bpm
Cadence: 42 109 86 rpm
Speed: 0 31.6 22.1 mph
Duration: 28:53
rTSS: 42.8 (0.905)
NGP: 7:08 (225.8 m/min)
Distance: 4 mi
Elevation Gain: 375 ft
Elevation Loss: 387 ft
Grade: -0.1 % (-12 ft)
Min Max Avg
Heart Rate: 99 164 157 bpm
Speed: 5:10 0:00 7:16 min/mi
Posting numbers like these after having a drill bit pulled 2 inches out of your leg?......... well, I think we should take a vote on whether or not your really human Trent.
Eric
Nice job everyone!
@ Trent....just...damn. not even sure where to start about the drill bit.
@ Linda- you know your body best, LP. rest up and recharge. keeping your eye on the big prize is the hardest challenge of all and you do that better than anyone.
Struggled again today, but mostly just because of a sloppy week on my part. Fell off a cliff with eating and hydrating and have just been tired as a result. Had to break up the 2x20's to get the time in and then rebounded for 5x2' at z5/60%. added in some 30/30's and then 15' z3 for 90 minutes at .88 IF.
Looks like we've got a bimodal distribution today. I'm in Halligan's camp...pretty much killed it today. I stayed up too late last night, woke up late this morning (7:30ish) and didn't end up getting on the bike until about 9:30. My legs felt shot from the 2 hours of skiing yesterday, so I was worried that it was going to be a tough morning. Guess you can't always tell until you get on the bike:
1x20" @ 104% - I was supposed to do 2 x 15, but after easing my way up to FT, I was feeling so good I just went all the way to 20"
2" recovery @ 82% - I was pushed for time so thought I would shorten the rest intervals and do this one as a test run for the next FT test
1x10" @ 104% - had I been able to hold it another 10" I would have had a 3-4% bump in FT...hoping for more in a couple of weeks
3x4" @ 112%, 113%, 113% - felt pretty good, but the last one was really tough
20" @ 97%!! - I did 1 song on the iPod at 85%, then started to feel better and better, so I let the effort drift higher and higher. I was short of time, so was planning to just do 1x15", but I was feeling so strong that I decided to keep pushing it. I was cranking along at 100-105% of FT and feeling perfectly fine at 20 minutes! I think if I had kept going for the next 10 I would have ended up with 30" @ FT
I know a few folks have been frustrated because they're not seeing the progress they had hoped to see. Every body is different, and if you stick to the plan the progress will come. My ride today was a great reminder of that for me. I ended the ride with 1:25 @ .91FT for a TSS of 123. If I subtract my warmup it was 1:15 @ .98!
Keep up the good work everyone!
Hi peeps! Just now FINALLY sitting down to download the ride and read all of your posts. To those crushing it- congrats. These workouts are hard week in and week out and I am glad you had a good ride. To those who struggled ...well ,God Bless you my dears. Fatigue is a big part of training and we can't always time being "rested" when we are scheduled for a hard session. Life does not roll that way...atleast not in my world , that is for sure. NOTHING about these workouts is easy. Sometimes I miss my old days of just riding along and not having that yellow power thingy staring at me.
To my dear Linda- good call on breaking it up into smaller chunks and then shortening it. You are one smart girl. I would not over analyze it too much. Sounds like you had a lot going on in your life and on top of it the training is CRAZY hard and it all hit you at once. Rest, absorb and you will shock yourself when you train again. Girl you are going to be flying come spring on the roads riding your MR 85% and smoking anyone on the roads
To Mr Trent- you are like the terminator. Takes a bullet, stab wound, bomb...whatever and keeps going. Crazy. Love having you in this group!
I had a crazy morning. Had a sitter lined up but woke to pouring rain. Had to make the decision so we cancelled her, got on the trainers and then the freaking sun came out. Painful I tell you. So I ended up doing a combo ride of 1:20 inside and 1:40 outside for 3 hours total.( Steve stayed in as he was watching a movie and was thrilled to be inside--how he watches TV and does these intervals is beyond me).I could not handle the trainer today. It got the best of me. I could not hold my numbers to save my life. I too ended up breaking it up into chunks. Haphazard spastic chunks mind you. All around 90-95% of 15, 8, 5,4,4,5 ( at one point I told Steve I sucked." I can't do this", he got off his bike came over and looked me square in the eye and told me to stop focusing on the watts and just do the best I could do, and that I was doing great!! Then kissed me and got back on his bike, he is so freaking awesome...my constant chearleader!!).
The Z5's were terrible. I did 3 x 1 minute and that was all I could do, then 1 x 15 @ 85%. I climbed off the bike defeated.
I thought more about it as I began to put my bike away and decided to go outside and just ride. I did not want to end my workout feeling like that. My origional plan was a 3 hour ride and darn it I was going to do it. I changed quickly and headed out. I felt awesome. I rode fast and strong with more FT intervals, 1 x 13 @ 97% and a bunch of 5 minute ones at 95%, then rode 80-85% the rest.
I did not run the brick as I have run a bunch already this week and plan on doing a long run tomorrow.
So I would prefer to have a nice solid workout where everything is neat and tidy and performed as written with the sensation of strong legs etc. But hey, I didn't get that,I rarely get that. I made the best of it and got a very hard 3 hours in. I will take it and keep moving forward.
Sorry for the long post.
CC
2x14 at 97 and 96%
3x4 at 115, 112, 113%
2x15 at 82, 82 %
Since I forgot to do 2x15 for the first 2 sets I added 2 minutes at the end at 121%.
Ran for 15 minutes ( had to wait a few hours till I could get outside to run in the rain but not a storm) and my legs were surprisingly fresh feeling so i was flying (for me!)
Had to cut it short a few minute though... was trying out running flats without socks and rubbed both my heals raw.... That should make tomorrow fun!
WTF ARE YOU NOVEMBER PEOPLE DOING!!!!!!!!!!!!!!!!!!!!? OMG, Trent- I hope you have your tetanus shot up to day! Geeeee, the drill went into my muscle but I'm not sure if that mighta affected my performance or not. YA THINK??????
Have you all been drinking Brondo again???
@ Drill Bit: I'm really disappointed you didn't hit your numbers.
@ Matt: I feel for you. You got more mins in at FTP than I did before you needed a break so good job on the Mental FU.
@ vDot Sandbagger: You will rise to hammer the wattage easily another day...you know that!
@ Leigh: sometimes I think the falling off a cliff eating is our body needing more cals and fat to rebuild hormones and tissue. Like the rest of us...we have lots of fatigue in our bodies and next week you will kill it.
@ Linda: not only do you have physical but sounds like some emotional stress too. Eating is our friend during these times :-). I shiver at what your cranks are going to have to deal with when you get rested.
Then there is @ Chris: you are welcome for my tax dollars paving the way for you to puke on a nice road. Wish I could have sat your wheel to watch that! :-)
Vince
Wow. Got the Power Clinic ride finished yesterday morning and had time to jump in shower and get down to K-Swiss retail running store to help out for 6+ hours....
1:56 at 90% for whole ride and my legs were crazy tired. Followed that up with standing, kneeling, walking on solid concrete in the store for 6 hours and I was toast.
The ride was tough. 10x30/30 was not problem but the rest took some focus. 2x20' at 99%, 100%. 5x2' at 102%, 101%, 103%. 103%, 103% and 15' at 88%. Total IF of 90.3%. Went out to dinner at my cousin's house in Malibu and almost asked her to serve me on the couch!!
Mother in law said she watched me for about 10' out of the kitchen window and said a continous stream of sweat was running off my nose the whole time. Yuck!!
So I just completed Saturday's ride Monday. It was scheduled yesterday due to work travel but plane delays foiled my plan. So I woke up this morning and got on the bike. I figure I would rather get Saturday's workout in. If I have to for recovery I will bag on of this weeks bike rides.
2X12 FTP both at 1.01; 3X3@ 1.12, 1.13, 112; 2X15 @ .85 and .84. I really had to focus on the last 15' as I was starting to fade. The 3X3's were hard work and I definitely felt in. My left calf is really tight so I will not be doing the 20' brick run. I'll get that in tomorrow with some 30/30's
On to lucky #13.
Gordon
Nice job! Work travel can really screw up the works. I just found out I have to be at 3 sales conferences this spring. As far as travel goes it's nice because the demands are minimal and the locations are pretty nice. That said, it's almost 3 full weeks w/o a bike which is a bit of a bummer. Congrats on your steady progress!