@ Chris - I'm not one of the cool kids yet but I guy's got to have a goal. I'm actually just happy if I hit 250 this year given where I started the OS (180). Who know where I will be in July...
A day behind this week, but feeling recovered from the weekend thanks to some timely work obligations.
Also in the power clinic and oof. tough workout but don't feel as thrashed as I did by it last week. All said and done 17' @ 246 watts.
TSS: 84.1 (intensity factor 0.913)
Norm Power: 187
MRS BOYLE,
You are on fire!! Congrats on your ride !! I totally get how hard it is to post these big watts from our little legs. I would put the bow down smiley guy but we don't have him any more. Excited for you and for your running goals and recent interval times. Work works my friend!!
My turn to post about a ride. Finally. Never got around to doing the set last night. Grocery shopping after work and getting home at 7pm, uuggh! Enough with the squeezing everything in type of training. So I got in jammies and relaxed(my happy place).
So Tom Glynn and I chatted last night and we were both able to put together an outdoor ride today!! We had to squeeze it in between me working in Madison's classroom and him picking up the kids from school. We found a nice 3 hour window where the sun finally came out!!!
John Stark and Tom rode over and picked me up. John rode a shorter loop so turned off early. It was great to see him as our schedules don't have us crossing paths often enough. So Tom and I continued on. IT WAS AWESOME!!! He and I have logged so many miles together. Great training partners!! We worked some really good sections. My goal is to keep him on a short leash( keep him in sight) This is what I could decipher from the WKO.
back on track this week, but a week and a day behind. legs felt good today after some extra recovery from last week. did 5 x 2'/2', then followed it with 20' at .89 Legs finally don't hurt when doing the intensity.
I've been a little quiet on the November OS posts. Haven't been able to find my bike mojo. I think it's emerging from it's shell and I'm a happy guy. As noted above, I went biking with Carrie and John today. John split off about 1/2 through the ride and Carrie and I continued on. It was a good strong tempo type ride until we hit one stretch of road with few distractions and in typical fashion, group rides splinter and regroup at the top of the long slow grade. It's about 4.5 miles, probably 4% grade or so.
As we turn the corner and start the climb, we say the usual pleasantries, like "see you at the top", etc. and then start to hammer hard. Keep in mind that I've got about 100 watts at FT on Carrie on a good day. Sure, she's 60 pounds lighter, more aero, but, no way she's going to be close to me. At 4 minutes in I take a quick look at the PT, 310 watts, just over FT and then take a look over my left shoulder to see how far back Carrie was. Didn't see her. Odd that I had gapped her by so much, but I put my nose down a kept plugging. I then took a quick glance over my right shoulder and almost had a heart attack. Carrie was within about an inch of my rear wheel. I think my heart jumped about 50 beats. Didn't even hear her. I settle in and turn up the screws. The next 4 minutes I averaged 324 watts. Look over my shoulder, and there she is! WTF! Next two minutes, my legs are hurting, I'm running out of air, but at least I can hear her gasping for air too. Next two minutes, 317 watts. Right on my wheel. Unbelievable! I'm fried, pull to the left and concede. Nothing better than a good training partner!
After recovering for a bit, I ask her how many watts she was pulling behind me, to which she responds "No idea, if I looked at the PT, I would have dropped your wheel and blown off the back!"
Awesome job TG and CC. I wished I had read your post before the workout this morning. Not wanting to do much of anything let alone the power clinic scheduled workout. I knew I'd hear it though if I bagged the workout. Little disappointed with the first 2 intervals of the main set but found some inner-strength for the final ones. We had 4 X 4' (4') @ 110%
I mustered up 106%, 107%, 111%, 110% for the 4 sets then threw in som 85% and a 25 min. brick run @ EP.
No bike for me today as I am in Philly. To keep up with the boys/girls I threw in a 4 mile run last night and another this morning. Figure an extra hour of running should mitigate the lack of biking.
Watch out, Chrissy, here come Leigh! 246 watts is amazing, girl!
Carrie, Tom, John - way to go! I'm glad you got outside.
I had a fairly average workout. But I did manage to finally properly set everything on the LYC. Bring on the power brown belt (or at least the green one).
@Leigh 17' at 246 watts is great. The power clinic looks like a beast. More work = more speed so enjoy it.
As for today's workout I can't say that I was not watching the time at the end so that indicates a hard workout. I have to remind myself to get to be earlier. 4X5X30/30 with 2X17.5' @ 83%. I needed a 2' break to get my eggs boiling and a water refill.
I'm just trying to decide if I move Saturday's bike to Friday as it might be easier to get in.
My Tuesday workout didn't go as well as I wanted so I really wanted to crush todays workout. Did a total of 19' @110% and then cooled down with 5' @ 85% before a 30' brick @ EP. Legs feel great and now I'm ready to attack the next tuesdays workout for redemption.
I switched things up a bit and did 17.5' at 85%, followed by 6 x (2'/2') at 120%/60%, and then another 17.5% at 85% to finish off the 1:15. These worksouts are definitely more tolerable if I've got a Washington Capitals game on the DVR from the night before, and a 5-1 victory certainly helps . . . The schedule looks good--there's a game Friday night for me to watch Saturday morning, and another on Sunday night to watch during the dreaded 2x20(2) test coming up on Monday.
I can't wait to do bike intervals while watching Olympic skiing.
Boy, these posts are really getting me amped to ride outside again. Nice work Tom and Carrie! Can't wait for spring!
I put on the foil and went to work on the bike this morning:
5x(5x30/30) with all on reps well over 120% in the 350-380 range and all off reps over 60%
1x1' @ 120%
1x2' @ 120% (doing this at the end was not a good idea)
2x10' @ 85%
Really concentrated on using my hamstrings and pulling up and over the top of my stroke during the hard stuff. Tried to do the the first 85% rep before all the V02 sets and really had a hard time holding it above 80%. Did the 2nd rep at the end and I was holding around 88% without too much suffering. I'm realizing that: a) I'm very slow to warm up; and b) I do "better" when my legs are already tired.
Take, these broken wings, and learn to FLYYYYYY again.........
Got through the 30/30's @ 332, 336, 326, 313 (doink), 330. The 10' @ 245 and threw it on the teacher's desk. Told him I was gonaa drop his stinkin class.... I am fatigued. Got no oomph. No verve. I'm gonna drill a hole in my leg. Seems to work for some.
I was hoping to ride with y'all this spring, but with those power #s, you're going to have to ride side-by-side and give me a big wind shadow to ride in to keep up with you.
I was hoping to ride with y'all this spring, but with those power #s, you're going to have to ride side-by-side and give me a big wind shadow to ride in to keep up with you.
Keith -- With that sweet new bike and killer refined aero position combined with the numbers you're putting up this OS I think you may be the one doing the dropping.
Chris M -- Super jealous you're getting outside today. Lately it only seems to be nice out when I'm either in the office or have inescapable family stuff. The cycling gods can be cruel. Have fun!
That's almost a fair trade. I'm feeling geeky today, so I went to analyticcycling.com and saw that an extra 20 watts FT (from 230 to 250 for me) at .7 IF with cda of .27, 85 kg (bike + rider), air density of 1.226 and crr of .004 over 112 miles on a perfectly flat course would save me 10:15. (5:25:28 bike split vs. 5:15:13)
Going from a VDOT of 50.5 to 47.5 would cost me 10:55 over 26.2 based on E/L pace from Jack Daniels. (Pace increasing from 8:28 to 8:53)
So that trade would cost me 40 seconds over 140.6. No thanks. (Don't ask me to factor in hills or anything else--that's beyond my skill set.)
@ Eric - love the pics bro! Welcome to 300....maybe some day for me.
Did mine over lunch. Woke up this morning and felt like my eyelids were super glued shut! Anyone else experiencing someting similiar? Went into work, got carbed and caffiened up and hammered it out over the lunch hour effectively pulling in 6 X2.5'(2.5') (damn those latter intervals hurt!) and 1X 2'(2') all >120% with 60%+ recoveries followed by 15' @ 90%. Below I have pasted the Peak 1 min hoping someone could educate me on what this means and how it is useful. Go Team!
Great work all.... It was 63 here today, so I got outside for an unstructured interval ride ( aka, go hard when the boys behind me are breathing hard)... 1:45 total ride time at 270wNP, or 91.4% and heart rate was high Z1/low Z2. The VO2 stuff was even feeling reasonable today. Looking forward to testing after today's ride and yesterday's run. It really feels like the fitness is kicking in. Awesome day to be outside !
Comments
Love the PAIN you can feel in you face in the 3rd pic.
Eric
A day behind this week, but feeling recovered from the weekend thanks to some timely work obligations.
Also in the power clinic and oof. tough workout but don't feel as thrashed as I did by it last week. All said and done 17' @ 246 watts.
Entire workout (162 watts):
Duration: 1:00:29
Work: 588 kJ
TSS: 84.1 (intensity factor 0.913)
Norm Power: 187
VI: 1.16
Pw:HR: n/a
Pa:HR: n/a
Distance: 15.362 mi
Min Max Avg
Power: 0 326 162 watts
Cadence: 43 105 73 rpm
Speed: 4.4 20.9 15.3 mph
Pace 2:52 13:36 3:55 min/mi
Crank Torque: 0 458 189 lb-in
@ Eric - Nice job on getting to 300.
@ Chris - I'm not one of the cool kids yet
but I guy's got to have a goal. I'm actually just happy if I hit 250 this year given where I started the OS (180). Who know where I will be in July...
Gordon
MRS BOYLE,
You are on fire!! Congrats on your ride !! I totally get how hard it is to post these big watts from our little legs. I would put the bow down smiley guy but we don't have him any more. Excited for you and for your running goals and recent interval times. Work works my friend!!
CC
OK party people,
My turn to post about a ride. Finally. Never got around to doing the set last night. Grocery shopping after work and getting home at 7pm, uuggh! Enough with the squeezing everything in type of training. So I got in jammies and relaxed(my happy place).
So Tom Glynn and I chatted last night and we were both able to put together an outdoor ride today!! We had to squeeze it in between me working in Madison's classroom and him picking up the kids from school. We found a nice 3 hour window where the sun finally came out!!!
John Stark and Tom rode over and picked me up. John rode a shorter loop so turned off early. It was great to see him as our schedules don't have us crossing paths often enough. So Tom and I continued on. IT WAS AWESOME!!! He and I have logged so many miles together. Great training partners!! We worked some really good sections. My goal is to keep him on a short leash( keep him in sight) This is what I could decipher from the WKO.
48 miles, 2:33, 19.0mph, IF 81% TSS 166
1 x 8 @ ; 220, 104% ( love that)
1 x 11 @ 200, 95% ( fading but hanging tough)
1 x 10 @ 206, 98% ( brutal) I'll let Tom share about this one up Collier canyon. He will post later.
The rest of the ride was lots of 80-90%
then last 30 min @ 65%, cruising home
So no VO2 stuff but got lots of nice FT work in and got to catch up with Tom.
Have a great night !!
CC
Vince
Great job, unbelievable numbers! Welcome to the 300 club!
tom
As we turn the corner and start the climb, we say the usual pleasantries, like "see you at the top", etc. and then start to hammer hard. Keep in mind that I've got about 100 watts at FT on Carrie on a good day. Sure, she's 60 pounds lighter, more aero, but, no way she's going to be close to me. At 4 minutes in I take a quick look at the PT, 310 watts, just over FT and then take a look over my left shoulder to see how far back Carrie was. Didn't see her. Odd that I had gapped her by so much, but I put my nose down a kept plugging. I then took a quick glance over my right shoulder and almost had a heart attack. Carrie was within about an inch of my rear wheel. I think my heart jumped about 50 beats. Didn't even hear her. I settle in and turn up the screws. The next 4 minutes I averaged 324 watts. Look over my shoulder, and there she is! WTF! Next two minutes, my legs are hurting, I'm running out of air, but at least I can hear her gasping for air too. Next two minutes, 317 watts. Right on my wheel. Unbelievable! I'm fried, pull to the left and concede. Nothing better than a good training partner!
After recovering for a bit, I ask her how many watts she was pulling behind me, to which she responds "No idea, if I looked at the PT, I would have dropped your wheel and blown off the back!"
Nothing beats riding outside with good friends!
tom
Awesome job TG and CC. I wished I had read your post before the workout this morning. Not wanting to do much of anything let alone the power clinic scheduled workout. I knew I'd hear it though if I bagged the workout. Little disappointed with the first 2 intervals of the main set but found some inner-strength for the final ones. We had 4 X 4' (4') @ 110%
I mustered up 106%, 107%, 111%, 110% for the 4 sets then threw in som 85% and a 25 min. brick run @ EP.
No bike for me today as I am in Philly. To keep up with the boys/girls I threw in a 4 mile run last night and another this morning. Figure an extra hour of running should mitigate the lack of biking.
Watch out, Chrissy, here come Leigh! 246 watts is amazing, girl!
Carrie, Tom, John - way to go! I'm glad you got outside.
I had a fairly average workout. But I did manage to finally properly set everything on the LYC. Bring on the power brown belt (or at least the green one).
Thanks for the Share Tom. Looks like vDot sandbagger came to ride too! Another dangerous ENer in the house.
I'm on the afternoon or evening ride schedule today. I need the carb up before hand.
Vince
@Leigh 17' at 246 watts is great. The power clinic looks like a beast. More work = more speed so enjoy it.
As for today's workout I can't say that I was not watching the time at the end so that indicates a hard workout. I have to remind myself to get to be earlier. 4X5X30/30 with 2X17.5' @ 83%. I needed a 2' break to get my eggs boiling and a water refill.
I'm just trying to decide if I move Saturday's bike to Friday as it might be easier to get in.
Gordon
Nice Job Everyone!
My Tuesday workout didn't go as well as I wanted so I really wanted to crush todays workout. Did a total of 19' @110% and then cooled down with 5' @ 85% before a 30' brick @ EP. Legs feel great and now I'm ready to attack the next tuesdays workout for redemption.
I can't wait to do bike intervals while watching Olympic skiing.
Boy, these posts are really getting me amped to ride outside again. Nice work Tom and Carrie! Can't wait for spring!
I put on the foil and went to work on the bike this morning:
Really concentrated on using my hamstrings and pulling up and over the top of my stroke during the hard stuff. Tried to do the the first 85% rep before all the V02 sets and really had a hard time holding it above 80%. Did the 2nd rep at the end and I was holding around 88% without too much suffering. I'm realizing that: a) I'm very slow to warm up; and b) I do "better" when my legs are already tired.
Onward!
-Chris
Got through the 30/30's @ 332, 336, 326, 313 (doink), 330.
The 10' @ 245 and threw it on the teacher's desk. Told him I was gonaa drop his stinkin class....
I am fatigued. Got no oomph. No verve. I'm gonna drill a hole in my leg. Seems to work for some.
@Chris W- that is strong like bull work!
It's going to be 50+ in Nova today. I'm going out for some bike joy, easy spinning later. After my nap.
I was hoping to ride with y'all this spring, but with those power #s, you're going to have to ride side-by-side and give me a big wind shadow to ride in to keep up with you.
Keith -- With that sweet new bike and killer refined aero position combined with the numbers you're putting up this OS I think you may be the one doing the dropping.
Chris M -- Super jealous you're getting outside today. Lately it only seems to be nice out when I'm either in the office or have inescapable family stuff. The cycling gods can be cruel. Have fun!
I'll trade ya 20 ft points for 3 vdot points.
That's almost a fair trade. I'm feeling geeky today, so I went to analyticcycling.com and saw that an extra 20 watts FT (from 230 to 250 for me) at .7 IF with cda of .27, 85 kg (bike + rider), air density of 1.226 and crr of .004 over 112 miles on a perfectly flat course would save me 10:15. (5:25:28 bike split vs. 5:15:13)
Going from a VDOT of 50.5 to 47.5 would cost me 10:55 over 26.2 based on E/L pace from Jack Daniels. (Pace increasing from 8:28 to 8:53)
So that trade would cost me 40 seconds over 140.6. No thanks. (Don't ask me to factor in hills or anything else--that's beyond my skill set.)
@ Eric - love the pics bro! Welcome to 300....maybe some day for me.
Did mine over lunch. Woke up this morning and felt like my eyelids were super glued shut!
Anyone else experiencing someting similiar? Went into work, got carbed and caffiened up and hammered it out over the lunch hour effectively pulling in 6 X2.5'(2.5') (damn those latter intervals hurt!
) and 1X 2'(2') all >120% with 60%+ recoveries followed by 15' @ 90%. Below I have pasted the Peak 1 min hoping someone could educate me on what this means and how it is useful. Go Team!
Entire workout (247 watts):
Duration: 1:00:09
TSS: 96.1 (intensity factor 0.981)
Norm Power: 275
VI: 1.11
Distance: 22.504 mi
Min Max Avg
Power: 0 493 247 watts
Heart Rate: 86 167 147 bpm
Cadence: 29 106 87 rpm
Speed: 0 31.7 22.5 mph
Peak 1min (361 watts):
Duration: 1:00
TSS: 2.7 (intensity factor 1.278)
Distance: 0.508 mi
Min Max Avg
Power: 324 459 361 watts
Heart Rate: 126 156 147 bpm
Cadence: 69 98 95 rpm
Speed: 23.1 31.1 30.2 mph
Thanks all. Granted can't hold that 247 for > 5' but baby steps.
Uhm- Shaughn?? Dude. you are going to have one kick ass test next week. 60' at .98?? killer.
another solid ride today. not 100% for all of the intervals but head down and keep pedaling for sure.
60' @ .87 (don't have the stats in front of me).
All I can say about that is HOLY CRAP!
Shaughn you are going to be at 300 a lot sooner than you think if you keep it up. Can't wait to see the results of your test next week.
Matt thanks for the bump, it motivates me alot! Two things mojoing me along, in my opinion:
1) Best coaches in the industry and best training plans period!
2) Incredible OS team that backs up their words with their actions on a regular basis - nuff said!
@ Leigh - thanks but this all started with me trying to keep up with you and Carrie! I love this group!
I will deliver next week!
SS
I had a good workout this morning 75 minutes at 83%
Went to put in 15 min at 85% to start the day but next thing I knew it had been 23 minutes at about 88% and didnt een realize!
Hit all my 30/30 above 120% did the last interval at 150%.... wanted to see how the 300 club felt (came inat 330W)
Limped off my suped up 30/30 into another 8min at 85%
Ive also lost 13 pounds converting from a gym rat build working out to a lean Watt machine! Cant wait to get out of my garage!
@ Shaughn - dang Im happy with my 75 min at ALMOST 85% and your al just shy of 100%!!
It was 63 here today, so I got outside for an unstructured interval ride ( aka, go hard when the boys behind me are breathing hard)...
1:45 total ride time at 270wNP, or 91.4% and heart rate was high Z1/low Z2. The VO2 stuff was even feeling reasonable today. Looking forward to testing after today's ride and yesterday's run. It really feels like the fitness is kicking in.
Awesome day to be outside !