Week 13 Bike
I'm still finding these VO2 max workouts much easier than the FT work. Today, I was supposed to do 5 x (4 x 30/30), but I jiggered it a bit and did 8 x 1.5/1.5 at 120%/60%. I don't dive into those deep levels of misery and despair on these like I do on the FT stuff. I finished up with 2 x 17 at 85%. Afterwards, I had a 7:45 brick run. (I was running late and had to get to work, plus my plantar fasciitis was starting to raise its ugly head a bit.)
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I took yesterday completely off--no extracurricular activities for once! So I'm feeling really fresh and excited for tonight's ride...
Felt good today again after some rest. Gradual progress on the VO2 here, happy with the results, did the run after the bike
Entire workout (180 watts):
Duration: 1:00:46
Work: 655 kJ
TSS: 88.3 (intensity factor 0.934)
Norm Power: 194
VI: 1.08
Pw:HR: 12.71%
Pa:HR: 12.4%
Distance: 21.515 mi
Min Max Avg
Power: 0 378 180 watts
Heart Rate: 97 157 138 bpm
Cadence: 36 123 83 rpm
Speed: 0 30.6 21.2 mph
Pace 1:58 0:00 2:50 min/mi
Hub Torque: 0 106 55 lb-in
Crank Torque: 0 418 182 lb-in
It took a few weeks but it finally happened.. downloaded my PT info and on teh 2nd set i went blank apparetnly and did a 5th 30/30!
Followed with a strong feeling 27 min run.
Good luck to all the night riders!
The day off yesterday definitely helped. Legs felt really fresh this morning. Unfortunately, I didn't set my alarm early enough to hit the full prescribed times but came close.
For the bike I did the 5x(5x30/30) and held all on reps well over 120% (in the 350-380 range) and all the off reps over 60%. Finished off the V02s with a couple more 30/30s at over 400 just because legs were still feeling pretty strong. Then did 10' at 85% to round out an hour before jumping off the bike and on to the treadmill for 35'. Did 10x30/30 strides at 6:00 pace and finished off with 10' at 7:00 pace, all at 1-2% incline. I'm amazed how much all this speed work has done for my foot speed and leg turnover.
Still trying to figure out what pace to target for the 3x1s tomorrow.
Good luck afternoon/evening crew!
I had to change the hub batteries in my PT and I ended up putting the wheel on my tribike for some unknown reason. It really is much harder to watch the TV on the tri bike FWIW. Anyhow did the 30/30's making the 3rd and 4th one into a 60 so the entire "set" took 4 minutes instead of 4:30. Actually felt pretty comfortable to be in the bars [besides the tv thing]. I think my tri bike fit is super dialed and the road bike fit is super undialed. Did abotu 10 mins at .85 after that, about 50 minutes total. Really feels like enough. Run went by quick as I was playing with the new garmin footpod that showed up yesterday. Will be cool to have data on all runs now. Did not download yet...
Coming off of two consecutive days of rest you'd think I'd feel good, but last night's mindless eating left me feeling hungover this am.
I graduated to 2/2's today. 1x30/30, then 6x2/2.
Intervals were 385, 377, 378, 382, 385, 386, 384 (avg 125%) for a total of 23' @ 325
26' @ 261 85.7%
Peak 60' 291 95%
Entire workout 1:06:11 286 93.8%
I only had time for 3.5 miles on the run, but I got it done.
Nice to have it out of the way today.
Dave
Halligan,
Are we supposed to have "recovery intervals" at 60% like usual today? I'm only asking as you didn't post your "RI" wattage and want to make sure I'm on the correct page with regards to the planned workout.
V
Vince,
As I've read it, if you modify the 30/30s w/ longer intervals, recovery intervals are whatever it takes to recover to hit the next one. I hope I've been doing it correctly.
My 2' recovery intervals were 195 (63%) 157 (51%), 151 (50%), 134 (44%), and 138 (45%).
Dave
Glad I'm not the only one messing with the 30/30's
Does Rich realize how hard it is to count correctly when you get to the 3rd or 4th set
Rich also had me doubling up the main sets due to work travel.
So I put in 1 x 30/30 + 2 x 2/2 + 1x 30/30
Makes the counting a lot simpler
I think I'll try that tomorrow--put the 30/30 stuff in between the 85% stuff.
Must have done something right today, cuz man are my glutes sore!!!
Another Power Clinic bike done, another step closer to the goal.
Starting to feel like this guy
Mike
Super strong posts today! I keep sounding like a broken record with you guys.
@ Michael - love the video - seems to match my current state as well. I currently show a -18.0 on the TSB chart - that's about were I like it. Much lower and I begin to really show it with my irritability at night.
Hit all the targets today - but was really work and mental focus for me. Reading your posts make all the difference for me, thank you. I zoned out on the 85% interval and got it done. The last 5 minutes of the 15 minute Z2 pace interval on the run seemed really tough for me.
85%+ Interval
Duration: 26:49
TSS: 34.4 (intensity factor 0.879)
Norm Power: 246
VI: 1
Distance: 9.856 mi
Min Max Avg
Power: 194 356 246 watts
Heart Rate: 136 155 150 bpm
Cadence: 74 94 90 rpm
Speed: 0 23.7 22.0 mph
Duration: 1:15:08 (1:15:29)
TSS: 113.5 (intensity factor 0.953)
Norm Power: 267
VI: 1.1
Distance: 27.227 mi
Min Max Avg
Power: 0 500 243 watts
Heart Rate: 76 166 146 bpm
Cadence: 32 106 87 rpm
Speed: 0 30.9 21.8 mph
Duration: 43:09 (43:38)
rTSS: 59.8 (0.87)
NGP: 7:25 (217.1 m/min)
Distance: 5.747 mi
Min Max Avg
Heart Rate: 105 170 156 bpm
Speed: 5:39 0:00 7:33 min/mi
Altitude: 671 855 752 ft
Philip, you're consistency is making you stronger with each post. Very motivating!
Thanks! SS
All I can say is WOW! Everyone crushing it and everyone getting stronger! Feel lucky to be part of such a strong team!
Another power hack workout in the books. All I can say is when it came to doing the 10-30/30's that felt like the easy part or rest intervals.
The main set was a bitch. Yes Tritrent said that.
Its only going to get harder
Gonna add some extra minutes to the interval run tomorrow. Should be fun !
In retrospect I think I was approaching that fine line and managing to keep myself on the right side of it for the last week. Today I crossed it and didn't like what happens on the other side. Mentally though I'm ready to rebound tomorrow with a strong run.
Phew. where do I start??? After the debacle that was Sunday's attempted bike ride, I regrouped and got jacked up for a good week of workouts. Problem #1 - I am not 18 anymore. Problem #2 - I apparently still believe I am a 21 yr old college defensive back who is invincible. Problem #3 -I'm bald, ok that has nothing to do with my workouts, but its true. So fast forward to monday - recovery day according to our program. What? recovery day? nahhh. I'm superhuman. Lets go do a nice hard swim. Ok, that actually felt pretty good. Hey I got a good idea. Lets really jack that FTP next time around - by doing squats. This is where I started to slowly lose touch with reality. So there I was, fresh out of the pool at 6:30am monday squatting away and thinking "I'll definitely recover by tommorrow. Cant wait to see all this new power in my legs". Well if that worked 20 years ago, it certainly doesnt work today. I hit the first 2.5 min interval this morning and thought my legs were going to explode. Somehow managed to fight my way through the ride (3 x 2.5, 1 x 5 30/30, 2 x 1, 1 x30/30) and then did the run tonight. I cannot even begin to explain how sore/tight my legs are right now. I am actually a bit afraid of tommorrows run. There is one bright spot however - MASSAGE!!! Thats right, I bit the bullet and decided to find out what all the positive fuss is about. So tommorrow at lunchtime I will be facedown with a wonderful person bringing my body to a state of utter relaxation. Good luck tommorrow everyone!!!!!!
I messed up the count too!!! Ended up with something like 4x(2x1'/1') instead of 5 sets. Anyhow it was all good.
1.23/1.25, 1.32/1.26, 1.34/1.27, 1.37/1.36 with rest intervals between .65-.70.
I bookended these sets with 15'@ .90 and 20'@.91
Followed up with 15' run @ 7:00ish.
Scott, check out the LCTM in the train map. Pretty solid evidence that it wouldn't have helped 20 years ago, and it won't help today. Your slowtwitch muscles are only capable of producing about 50% of your max force output (plus or minus about 10%). If you're lifting more weight than that, you're training your fast twitch muscle fibers to be stronger, which has never shown any correlation with being faster in an endurance event. For further evidence, take a look at the quads on Norman Stadler or Chris Lieto, two of the best bikers in our sport. Certainly well chiseled, but by no means large.
If you wanted to do something in the gym next time, give some core work a shot, or maybe some plyometrics (box hopping, bounding, etc.).
Mike
Great job all!
Some great workouts again team.
I get the day off as its 9:45 and I just got home with life getting in the way. This works out okay as I did Saturday's workout yesterday and could use the rest. I'm all set up to get on the treadmill tomorrow before work, no excuses. This is missed workout 3 or is that 4.
Gordon
I've had a nagging urge ever since our first FTP test in the OutSeason to post an FTP > 300 watts. My first test was 247, then 260, then 275, but 300 seemed unobtainable. From WKO+, I knew I could ride for 10 minutes at 300, so I started there. Each additional ride I added one more minute at average watts > 300. Believe me, these were total suckfest rides. Last week, I hit 25 minutes at > 300 watts, and I felt that I was getting to the point where I should just go for it.
So I went rogue, did an FTP test tonight, and here are the results:
New FTP 306 watts! I guess I owe RnP some Starbucks.
Yeah, it hurt.