Thur Week 3 Bike
Well that went much better than Tuesday for me.
Got all 4 4' intervals at 110% and I was in control of them and not wanting to die. Finsihed up with just 5 minutes at 85% so that I could fit a run in before work. 30' @ EP felt great.
I hope everyone else has a good workout today as well.
Coach Rich, what should we do about Saturday's workout, mine also has no FTP work, just 5 x 5 3030s.
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Comments
Take your Sat plan and run Matt! Wasn't Tuesday enough for the week?
Vince
Did OK...increased on each one and last one was everything I had left:
FTP 250w
#1 271
#2 277
#3 278
#4 288
Ave 278 111% of FTP
Did 8min at 88%
The only real observation/question I have is that I am still having a little bit of a hard time getting warmed up. During the 20' warmup on both Tues and today, I was feeling there was no way I would be able to complete the workout. But once I go into the mainset, I start feeling stronger.
Is anyone else having a hard time getting the engine started?
totally needed a longer warm up today after doing the Tues workout yesterday (I know...2 days in a row = bad but nutty schedule this week and TT on Saturday).
Got the 4x4 done. first two were at 110 and 108%, second two were a struggle to keep it at 105%.
Easy spin after to flush the legs for a little over 50 minutes total.
The biggest thing I learned from the OS last year was that my mind was holding back my body much more that I thought. Al, started to mention this in another thread and I agree with him. I can't think of a single workout last year that I could not physcially complete, there were a few times the brain almost stopped me though.
This year has been a slightly different story with having to take breaks in a few workouts. I believe two of the times I could have pushed through it, but I just didn't have the drive (different goals this year). However, tuesday I gave it all I could and the pedals just kept going slower and slower.
Time to start working on the mental 6 pack again!
Vince
I did just turn 29 ... one more year before I age up and the field gets deeper!
The warm up that Rich has recommended differs from what I normally do.
Normal: 3' easy spin, 3x 30" (30") fast spin low resistance, 4x 1' (1') @ FTP
Change: No FTP, now the 3x 1' (2') @ 110%.
I have always varied the length based on need. Just this morning I decided that for me, the jump to 110% during warm up is too much. I think I need the progression, so putting some FTP before the 110%. Then the MS starts.
All that said, I struggled a bit but maintained 110% for all 4 intervals. 10' at 85%. No run.
For me, this felt like old times, what I'm used to doing 4-5 days a week.
Same train. Today was very mangeable though I would not say not painful. The 4x4' were tough but nailed them and did 10' at 87% after to take it to 1 hour.
The 85% almost seems really easy for the first 2-3' then body seems to realize it is still working.
Best thing was I had to go to downtown LA to City of Angeles Cathedral for a "Blessing of the Shoes" ceremony for LA Marathon. K-Swiss stepped up as Presenting Sponsor and we did some video/stills and yours truly is in the shots!!
Al,
Those Newtons will make you faster....watch the low gastroc/soleus tension if you haven't ran in those before.
Vince
Like I said Matt...
.
I didn't start getting back into shape until I was 37 y/o and I was confident that I was staring at another divorce. Good for you for making the decision to make fitness a cornerstone of your lifestyle.
Vince
I am agreement with the general theme of the posts for today. This was much better than Tuesday. I made it through the 4. The first one was rougher than I expected. The next 2 were seamed easier. The 20 min warm up was not enough today. The 4th one was a major effort for the last min being more than intensebut got R done.
Today was a new day comparatively speaking.
Vince
I seem to have more mental issues before I get on the bike or head out the door for the run, as opposed to when I am actually doing the work. I look at the upcoming sessions, read how others in the forum made out and sometimes generate a bit of trepidation and/or a slight case of dread as the time gets closer to biking or running. Those feelings go away as I change clothes and some excitement begins to build.
And once I get started, I suffer through the tougher parts like everyone else, and afterwards, I feel pretty danged terrific for getting things done (at least for a while until I fall asleep on my recliner). So my solution is to treat the training like brushing my teeth - it needs to be done and will be done, and the less thinking and pondering before hand the better.
I hit the markers pretty much spot on today.
4 x 4 (4) at between 110% and 112% with my recoveries right at 60%.
1 x 15 at 85%.
Al O - Yes. every single run I've ever done, I didn't really want to do it until I was actually running. I don't like to brush my teeth, either, so that won't work for me. Anticipatory anxiety is what I call it. Sort of like Bill Russell (the Celtic, not the triathlete), who supposedly threw up before every basketball game he played. The he went out and won all those titles. I like your solution: "it needs to be done and will be done, and the less thinking and pondering before hand the better."
Yea, I aged up to the 30-34 last year. Soccer mom bracket is rough!
Uh oh, Mancona's in my AG next year!
I also got the 4 x 4 done last night after a long day of train rides to and from NYC, with work in between. Climbed on the trainer at 9pm, and felt as good as I've felt during a bike workout in a while. Hit the marks, and then did 15' at 85%, with it creeping up towards the end. The 85% part felt really good.
Mike
Great Article, Thanks for sharing! It is definitely helping re-build my mental 6 pack that I lost after IMWI last year. Have you read the book as well?
I got a few great quotes out of it to add to my mental 6 pack for Tuesday's workout!
Matt & Matt - the guy interviewed in that article was a SEAL. I'm reminded of an interview with Keith Davids, one of the SEALs who parachuted into Kailua Bay to start the Ironman recently (and then went on to do the race.) He had 11 attributes for success, as a SEAL or triathlete, or in life. I have learned over the last 10 years that each and every thing he says below is true, and necessary for success, in triathlon, or anything else one attempts.
You may not be capable of becoming a Navy SEAL, but I’m willing to bet you are capable of successfully becoming a triathlete. Some of you are capable of being quite competitive in the sport; perhaps one of the top in your area, the state, the nation or perhaps the world.
Be inspired, inspire others."
Al – I have to say your posts are or consistently some of the highest value posts in the house. Your perspective on many things is refreshing. The wisdom you have accumulated through your multiple IM experiences (and life experiences) is evident and I have learned numerous things form your posts. Thank you for your insights on many aspects of training, racing and life.
Thank you for “inspiring others”
Matt