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%!!
Phillip, I see your numbers improving with each post. Dropping 13 lbs. and materially improving your FTP is a hell of a way to increase your watts/kg. I have only lost about 3 lbs. since week 8 (damn!) Once we turn you loose in the spring, your old cycling buddies are going to be stunned by what you've turned into! Work works!
Today was a day of rest for me. I did not do the work out today because I will be on the road next week and tough to test when on the road. I am planning to test on the bike tomorrow, Fri and then Sunday for the run. Looking forward to some good numbers. Got a great massage today and should be nice and loose to ride tomorrow. Anyone getting weekly massages to keep loose?
Ouch. Now really understand trying to get 24 hours and good recovery between workouts. Hard interval run yesterday followed by terrible recovery food (poor planning on my part)! Run was at lunch and felt the run in my legs at 5:30 am when I went to hop on the trainer!! Plain and simple...these workouts are tough! Nailed it, but took some mental fu.
Eveyone's doing great work. Congrats! Keep it up and stay healthy.
Since it's been raining so much lately I've been doing my workouts in the pain cave and I'm glad. This week has been an excellent learning experience. I think I'll continue on the trainer for my test next week and for a while longer afterwards as well. There have been some mental breakthroughs this week on the trainer.
For some reason (I suspect diet. I'm working on dropping one pound a week). The 30/30s were painful Tues., but of course I got them done. However, during the 35 mins doing the 80-85% stuff I was crashing after 15 mins. With 20 mins to go and seriously considering cashing in on the workout (thinking I CANNOT make it another 20 mins) I thought to myself if this were a race I wouldn't just QUIT so I decided to "swiss cheese" it for the last 20 mins to make the 1:15 (hey, I get hung up on numbers! I'm the kind of guy who'll run around the block to make it an exact 10-mile run.) by hitting the 80-85% for 3 mins and then recovering for 2 mins until I got the full 1:15 workout in. I even had to play mind games to push myself through that last leg. I would visualize each leg as a .45 caliber pistol firing straight down into the pedal on each stroke. Weird? Yea, but, hey it got me to 1:15 and some change. Above and beyond on the 30/30s and I attained 83% overall on the entire workout so I consider it a success.
Today the 30/30s weren't any better. I hit all the power goals, but by no means was it easy. When I finished the 30/30s I felt I could get through the 80-85% stuff today with discipline, but after 15 minutes into the "remainder" stuff I was suffering bad at 85% so I took a 2-minute recovery spinning break then went back to 80-85% once again. I was going to break again after 3 minutes, but figured I could hang. Again, I began to visualize the firing .45s on each stroke and managed to get to the end of the workout. Overall, I came in right on 80% today. Slightly under Tuesday's totals, but I was stronger at the end with the "firing .45s".
One interesting thing I noted today during the training session was that I could somewhat control the power level fluctuation readout on my 705. Normally the readout is jumping around a lot. I noticed that my left leg (thigh) was fatigued appreciably more than my right thigh. Hence, no smooth pedal stroke. Then, by mentally analyzing my RPE on each stroke I realized that my right leg is much stronger than my left leg and normally pushes more power. This seemed to be creating most of the power readout fluctuation. That, and not using enough of the "clock face" to apply power, which Coach Rich talks about in this week's cycling technique video. By concentrating on equalizing the thrust between legs I could pretty much steady the power readout through "some serious focusing on smooth stroking". It took a very strong focus on my left leg to maintain this for a while anyway as long as my left leg was up to the task. Moral of the story: I need to do some single-leg work on the leg press to strengthen my left leg to smooth out my stroke. As well as the drills Coach Rich describes in this week's (13) cycling technique video.
BTW, I have no Achilles reflex in my left leg. In 1990 I had lower back surgery (2 ruptured discs) courtesy of Bethesda Naval Medical Center in Wash. The "Doc" told me that I'd never have reflexes in my left Achilles again. The doctors can tap all day with their little hammer while my left foot is dorsi-flexed and get no response. I had a diskectomy and laminectomy at L5-L6 and L6-S1. This reflex is usually absent in disk herniations at this level. I asked if it would affect my running to which the doc replied "your running days are over. Time to take up another sport like swimming." Little did he know... Anyway, it's never affected my running, or anything else, that I'm aware of other than frustrating the doctors trying to hit the right spot to get the reflex until I tell them I have no reflex there. Possibly it could affect my cycling. But, I very seriously doubt it.
Got a quick question. For the Edge 705 you should turn OFF "Zero Averaging" correct? I believe so. I just updated my firmware (to software version 3.10) this evening and noticed that Zero Averaging was On so I turned it off. I believe I had it off. Maybe the update reset it to ON.
With it turned OFF Zero averages are excluded when calculating your averages. This means that your averages will be higher as they are only calculated when you are pedaling for power and cadence. Any coasting/non-pedaling (0) are out of the equation. For example, for a 60 second time period you coast for 30 seconds and pedal at 100 rpm for the other 30 seconds. With 0 averaging on your average cadence would be 50. With 0 averaging off your average cadence would be 100. Average Power would be impacted the exact same way.
Is the Haus protocol for zero averaging on or off? I like OFF. Gives me higher numbers. Hey, did I mention I'm a numbers kind of guy.
I had zero to negative 10 motivation to get on the bike after work. My wife told me I needed to change my attitude. She's the best.
Same as Tues, 1x30/30, 6x2/2 as 384, 381, 387, 390, 381, 385, 390. Total pnrom with recoveries for 23' was 328. I kept envisioning Carrie Chavez chasing me down on the last 30" of each interval .
My legs were killing me from yesterday's 3x1 @ ;5k pace and all I could think about was bagging it after the vo2 stuff and saving myself for the indoor TT I'm doing on Saturday.
I hung in so I could get 60' total and started to feel better as the 85% progressed. I've had a few peak 60' in the low 290s and I thought it would be a great goal to have a peak 60' at 300 at some point. Tonight I did 298. Just for fun (in a sick sort of way), I may have to do an hour of power indoors before the weather turns nice. I'm so jealous of all you guys and gals riding outside.
Thanks for all the motivation you provided throughout the day. I'll be using it again during the TT on Saturday.
@ 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
Dude... I'm going to have to drill a drillbit in your leg or something to slow you down or your going to be in the 400 club by the end of the year.
Did mine at 5:00 a.m. after a semi-late night, so running on not enough sleep this week...I know, I know...got to rest. OK, I'll try to go to bed earlier tonight, I promise. I did my patented 5 x (2 x 1:15/1:15) for a total of 12:30 @ 120%/60%. Followed that up with 2 x 19" @ 85% for a total of 1:15 (plus 10" warmup). Not sure what the total for the ride was.
Skiing tomorrow without Noodle, bike and ski Saturday and rest on Sunday. Looking forward to a good test! Nice job everyone!
jay...Your lack of Deep tendon reflex at the achillies can be affecting your calf, hammy, or quad strength depending up your physical makeup. I had a patient today come in with a 20 year history of plantar fasciitis and hard orthotics. I did my exam and discovered that he has an S1 nerve deficit, cannot activate his calves, has atrophy of his calves and no DTR of the Achillies. I decompressed a disc in his low back and he felt warm in the pinky toes not realizing that he had some numbness there.
Sometimes I will have people experiment with moving their cleat more towards the mid-sole (as far as it will go using the stock holes in the cleat) to take the stress off the calves somewhat if they have weakness. It's something to consider.
Did the power clinic workout today and hit 112% for all my intervals of 4'. Much easier than Tuesday...WAY easier. 85% was performed at 45 rpms and just worked on pedaling strong circles.
Alright got the test done today due to travel for next week. Here are the results - work makes progress. I am very happy with the progress from the first test of 180 to here. Lost a few pounds (5lbs) which helps out with the run. It amazing to see the numbers that everyone has posted over the last three weeks. Keep crushing it!!!!!
@ Jay - I know what you are saying about leg strength imbalance as I broke my leg 3 years ago and injured the tendons and legiments in the same leg 10-12 years ago. I corrected the imbalance from 10 years ago with a few good months in the gym it was all good.
As I get fatigued I really have to concentrat on the pedal stroke.
I include zeros in my watt. My idea is that if I am to tired to push anything then I have to suffer with a zero, thus added motivation to keep pushing.
@Vince Thanks for the advice on adjusting the cleat. Will try that. And, yes, I did experiencing atrophying of my left leg prior to surgery. That's one thing symptom that caught their attention before I was medivac'd out to the U.S. Can't remember how many centimeters, but it was significant. And, I've never gained it back. Even now my wife comments that my right leg (calf) is larger than my left and I'm sure that's why.
Hey everyone, sorry been out of the loop this week but have been following everyone crushing it. Had two good bike workouts Wednesday and Thursday. Have a question for everyone. Tomorrows bike ride I have two options. I can do it early tomorrow morning or can do it tomorrow afternoon while my wife gets a massage. The caveat is that the afternoon one will be on a porch at a B&B in around 27 degree weather. I am taking my wide away fromthe kids for a day for her birthday. So what does everyone think, should I do it inside or out? I will abide by the wishes of the masses.
Hey everyone, sorry been out of the loop this week but have been following everyone crushing it. Had two good bike workouts Wednesday and Thursday. Have a question for everyone. Tomorrows bike ride I have two options. I can do it early tomorrow morning or can do it tomorrow afternoon while my wife gets a massage. The caveat is that the afternoon one will be on a porch at a B&B in around 27 degree weather. I am taking my wide away fromthe kids for a day for her birthday. So what does everyone think, should I do it inside or out? I will abide by the wishes of the masses.
early, that afternoon on the porch of a B&B thing sounds kinda insaney compulsive to me...you do not want to squander all the SAU's you are earning by being "that crazy guy out on the porch" ... that will make the wife proud for sure ... have fun
I second Chris' vote for early. Do it before she gets up. Keep your training out of view/thoughts the remainder of the day. She'll appreciate it.
Question: I do my OS training on my Trek Madone 5.2 (road and trainer/pain cave) for comfort. I have done my past TTs out on the road on my Cervelo P2. I plan to do Monday's time trial on the trainer in the pain cave. My question is if I should TT on my tri bike (P2) or just keep the PowerTap wheel on the Trek and do the time trial on it? Out on the road I've always swapped out the PT wheel and did the TT on the P2. I wouldn't think it would make any difference at this point during the OS. Thoughts?
@ Jay, I'd test on the bike you're going to ride the next 6 weeks on. If your A race is still a ways out, and you're going to be riding the Trek for most of the workouts, then test on the Trek.
Man it was cold in the pain cave this morning. Thermometer read 39 degrees. Yes, I rode the trainer with a thermal top, and embrocation on the legs. Got some 30/30's, 4 x 5' (1') @ FTP, and 2 x 15' (2') @ 85%. Off the bike, I ran 30 minutes, as 10' z1, 10' z2, 10' z1. Feeling great. Off to a fun day with the kids!
Thanks Mike. My A race isn't until 18 Sep so I have plenty of time. I'll stick with the Trek for Monday's TT.
Brrrr! That 's cold. I'm allergic to temps below 50F. Good workout! I've been putting mine off until later on today. Gonna do in the pain cave this afternoon ~5 p.m. or so.
Decided to mix things up this morning so I popped in the Spinervals "Dropping the Hammer" DVD. For those of you who haven't done Spinervals, there are a bunch of different ones that have great threshold and VO2 max workouts ("Time Trial-a-Palooza" is particularly brutal).
WU: 10' (on my own)
MS
3x6' @ 100-110% (all around 300w)
6x1/1' @ 120% (340-370w)
4x30"/1' with first 20" as super hard 140-150% and last 10" as an all-out standing sprint (got it up to 500w for a couple seconds during the sprints). Completely cooked after this set.
CD: 5'
Hit 1:15 on the nose for TSS of 107 and IF of .925. Then did an easy 30' Z1 jog on the t-mill. Legs definitely fatigued.
Looking forward to an easy swim and some stretching tomorrow to build mojo for Monday!
Hit 1:15 on the nose for TSS of 107 and IF of .925. Then did an easy 30' Z1 jog on the t-mill. Legs definitely fatigued.
Looking forward to an easy swim and some stretching tomorrow to build mojo for Monday!
Have a great weekend, everyone!
-Chris
Chris, very nice work! You're really consistent! I look forward hearing about your improved FTP from Monday's test. Thanks for building up the Mojo going into next week! BTW, good looking boys there in the pic. I also have a red headed boy about the same age as the one I see in your profile pic.....
Chris, very nice work! You're really consistent! I look forward hearing about your improved FTP from Monday's test. Thanks for building up the Mojo going into next week! BTW, good looking boys there in the pic. I also have a red headed boy about the same age as the one I see in your profile pic.....
SS
Thanks, Shaughn. Red head is CJ (8) and blonde is Owen (6). They are what we like to call "spirited." And they have a consistent habit of coming down to the basement on the mornings when I'm on the bike and trying to ask me a question when I'm almost always in the middle of my hardest rep of the workout. Kids are talented that way...
I skipped today's workout since I have to reschedule week and will be testing tomorrow instead of Monday. This would probably be a good idea anyways since my TSS was -36 before todays off day. Cant wait for test!
Ended up doing the ride early. Though my wife actually wanted me to ride on the porch. Probably wanted to see me suffer. Off for an hour run during her massage. It's a nice toasty 12 degrees here on the banks of the Delaware River. Should be fun.
Rode flatter today in a small group ride. No rain but the ground was still wet. Windy...yep, only when I was at the front it seems.
2.5 hours @ 0.90 IF and hit my 2x20' FTP numbers at 304 and 298 with an FTP of 290 last tested (on the trainer). Legs are sore. The boys decided to hold 25 mph home in a paceline and I felt really good taking shorter pulls holding 350-400 watts (again the wind thing) at 30 seconds. They had more in their legs and are better riders so they took 1' pulls. Fun day.
I have been working my a$$ off this week shall we say a bit off the schedule. So feel free to ignore my posts from now on as they really are not OSish. I am basically transitioning into IM training now.... well kind of suddenly after todays workout.
swim 1 hour followed by
ride 4:15, TSS 249, 70 flippin hilly miles( Berkely/Oakland hills as part of it) with people way too fast for me. We rode 1 hour out to the start of a 16 mile TT course for us to practice for a two man TT on Feb 20th. I am doing it with Tom Glynn in Feb.. But he was not on this ride so my friend Kim and I planned to do it together today, then 3 super fast dudes decided to join us. We figured fast dudes go 4 minutes to our 1 minute pulls. OMG, Kim and I cracked 2/3 of the way through then rallied and pushed with the guys again( they came back to help us). So 50 minutes at 93% in the middle of that long a$$ ride. I was whooped. Our teammates rock. They kept telling us how strong we were. Then one of the stronger guys says he was pushing 420W on his pulls. He is a lean guy also. We were Freaking in over our head. INSANE!!
Finished off with a 15 minute brick
recovery food: Peet's coffee, then Bacon Cheeseburger and fries from Nation's!!
My local peeps have been riding hard and fast on Sat all winter for 3-4 hour rides. THEY ARE ON FIRE!! Different training philosophy that also works really well. So I'll be riding with them a lot now. Lord help me!!!
I've got the final workout in the books before the test. I only got 1hour in as I needed to get some SAU's seeing as we are on a trip. No numbers as I have not downloaded things in to power agent. I have no WKO+ on the work laptop.
I had a lousy day. I bailed in the morning due to a lingering stomach ache from nachos and beer from Friday after work. After spending several hours wandering through the DC Car Show, I finally hit the bike while my daughter watched Empire Strikes Back next to me. I did the 30/30s but bailed after about 6' at 85%. Later in the day, I did 20' of the 30' run, though it was through 6 inches of slippery snow, so my pace wasn't too good. I thought about finishing the bike workout in the evening, but decided instead to rest to prepare for Monday's bike test.
Comments
Phillip, I see your numbers improving with each post. Dropping 13 lbs. and materially improving your FTP is a hell of a way to increase your watts/kg. I have only lost about 3 lbs. since week 8 (damn!) Once we turn you loose in the spring, your old cycling buddies are going to be stunned by what you've turned into! Work works!
Ouch. Now really understand trying to get 24 hours and good recovery between workouts. Hard interval run yesterday followed by terrible recovery food (poor planning on my part)! Run was at lunch and felt the run in my legs at 5:30 am when I went to hop on the trainer!! Plain and simple...these workouts are tough! Nailed it, but took some mental fu.
Since it's been raining so much lately I've been doing my workouts in the pain cave and I'm glad. This week has been an excellent learning experience. I think I'll continue on the trainer for my test next week and for a while longer afterwards as well. There have been some mental breakthroughs this week on the trainer.
For some reason (I suspect diet. I'm working on dropping one pound a week). The 30/30s were painful Tues., but of course I got them done. However, during the 35 mins doing the 80-85% stuff I was crashing after 15 mins. With 20 mins to go and seriously considering cashing in on the workout (thinking I CANNOT make it another 20 mins) I thought to myself if this were a race I wouldn't just QUIT so I decided to "swiss cheese" it for the last 20 mins to make the 1:15 (hey, I get hung up on numbers! I'm the kind of guy who'll run around the block to make it an exact 10-mile run.) by hitting the 80-85% for 3 mins and then recovering for 2 mins until I got the full 1:15 workout in. I even had to play mind games to push myself through that last leg. I would visualize each leg as a .45 caliber pistol firing straight down into the pedal on each stroke. Weird? Yea, but, hey it got me to 1:15 and some change. Above and beyond on the 30/30s and I attained 83% overall on the entire workout so I consider it a success.
Today the 30/30s weren't any better. I hit all the power goals, but by no means was it easy. When I finished the 30/30s I felt I could get through the 80-85% stuff today with discipline, but after 15 minutes into the "remainder" stuff I was suffering bad at 85% so I took a 2-minute recovery spinning break then went back to 80-85% once again. I was going to break again after 3 minutes, but figured I could hang. Again, I began to visualize the firing .45s on each stroke and managed to get to the end of the workout. Overall, I came in right on 80% today. Slightly under Tuesday's totals, but I was stronger at the end with the "firing .45s".
One interesting thing I noted today during the training session was that I could somewhat control the power level fluctuation readout on my 705. Normally the readout is jumping around a lot. I noticed that my left leg (thigh) was fatigued appreciably more than my right thigh. Hence, no smooth pedal stroke. Then, by mentally analyzing my RPE on each stroke I realized that my right leg is much stronger than my left leg and normally pushes more power. This seemed to be creating most of the power readout fluctuation. That, and not using enough of the "clock face" to apply power, which Coach Rich talks about in this week's cycling technique video. By concentrating on equalizing the thrust between legs I could pretty much steady the power readout through "some serious focusing on smooth stroking". It took a very strong focus on my left leg to maintain this for a while anyway as long as my left leg was up to the task. Moral of the story: I need to do some single-leg work on the leg press to strengthen my left leg to smooth out my stroke. As well as the drills Coach Rich describes in this week's (13) cycling technique video.
BTW, I have no Achilles reflex in my left leg. In 1990 I had lower back surgery (2 ruptured discs) courtesy of Bethesda Naval Medical Center in Wash. The "Doc" told me that I'd never have reflexes in my left Achilles again. The doctors can tap all day with their little hammer while my left foot is dorsi-flexed and get no response. I had a diskectomy and laminectomy at L5-L6 and L6-S1. This reflex is usually absent in disk herniations at this level. I asked if it would affect my running to which the doc replied "your running days are over. Time to take up another sport like swimming." Little did he know... Anyway, it's never affected my running, or anything else, that I'm aware of other than frustrating the doctors trying to hit the right spot to get the reflex until I tell them I have no reflex there. Possibly it could affect my cycling. But, I very seriously doubt it.
Got a quick question. For the Edge 705 you should turn OFF "Zero Averaging" correct? I believe so. I just updated my firmware (to software version 3.10) this evening and noticed that Zero Averaging was On so I turned it off. I believe I had it off. Maybe the update reset it to ON.
With it turned OFF Zero averages are excluded when calculating your averages. This means that your averages will be higher as they are only calculated when you are pedaling for power and cadence. Any coasting/non-pedaling (0) are out of the equation. For example, for a 60 second time period you coast for 30 seconds and pedal at 100 rpm for the other 30 seconds. With 0 averaging on your average cadence would be 50. With 0 averaging off your average cadence would be 100. Average Power would be impacted the exact same way.
Is the Haus protocol for zero averaging on or off? I like OFF. Gives me higher numbers. Hey, did I mention I'm a numbers kind of guy.
I had zero to negative 10 motivation to get on the bike after work. My wife told me I needed to change my attitude. She's the best.
Same as Tues, 1x30/30, 6x2/2 as 384, 381, 387, 390, 381, 385, 390. Total pnrom with recoveries for 23' was 328. I kept envisioning Carrie Chavez chasing me down on the last 30" of each interval
.
My legs were killing me from yesterday's 3x1 @ ;5k pace and all I could think about was bagging it after the vo2 stuff and saving myself for the indoor TT I'm doing on Saturday.
I hung in so I could get 60' total and started to feel better as the 85% progressed. I've had a few peak 60' in the low 290s and I thought it would be a great goal to have a peak 60' at 300 at some point. Tonight I did 298. Just for fun (in a sick sort of way), I may have to do an hour of power indoors before the weather turns nice. I'm so jealous of all you guys and gals riding outside.
Thanks for all the motivation you provided throughout the day. I'll be using it again during the TT on Saturday.
Dave
Dude... I'm going to have to drill a drillbit in your leg or something to slow you down or your going to be in the 400 club by the end of the year.
Nice job crushing yourself!! I like it.
Skiing tomorrow without Noodle, bike and ski Saturday and rest on Sunday. Looking forward to a good test! Nice job everyone!
Sometimes I will have people experiment with moving their cleat more towards the mid-sole (as far as it will go using the stock holes in the cleat) to take the stress off the calves somewhat if they have weakness. It's something to consider.
Vince
Today was a new day comparatively speaking.
Vince
In Shaughn we now have an FTP sandbagger to go along with Ms Chavez...yeash, an hour at .98 with rest intervals...
Alright got the test done today due to travel for next week. Here are the results - work makes progress. I am very happy with the progress from the first test of 180 to here. Lost a few pounds (5lbs) which helps out with the run. It amazing to see the numbers that everyone has posted over the last three weeks. Keep crushing it!!!!!
Duration: 20:05
Work: 278 kJ
TSS: 41.1 (intensity factor 1.109)
Norm Power: 231
VI: 1
Pw:HR: 5.64%
Pa:HR: 5.72%
Distance: 8.405 mi
Min Max Avg
Power: 10 302 230 watts
Heart Rate: 135 163 154 bpm
Cadence: 47 98 90 rpm
Speed: 22.4 26.9 25.1 mph
Pace 2:14 2:41 2:24 min/mi
Hub Torque: 3 83 61 lb-in
Crank Torque: 0 451 216 lb-in
Power-Tap #3:
Duration: 20:09
Work: 253 kJ
TSS: 34.3 (intensity factor 1.01)
Norm Power: 210
VI: 1
Pw:HR: 1.26%
Pa:HR: 1.86%
Distance: 7.974 mi
Min Max Avg
Power: 0 317 210 watts
Heart Rate: 144 166 159 bpm
Cadence: 49 96 86 rpm
Speed: 18.1 26.3 23.7 mph
Pace 2:17 3:19 2:32 min/mi
Hub Torque: 0 93 58 lb-in
Crank Torque: 0 466 207 lb-in
Entire workout (196 watts):
Duration: 58:14
Work: 685 kJ
TSS: 96.5 (intensity factor 0.997)
Norm Power: 207
VI: 1.06
Pw:HR: 19.14%
Pa:HR: 13.02%
Distance: 22.121 mi
Min Max Avg
Power: 0 383 196 watts
Heart Rate: 120 166 149 bpm
Cadence: 30 110 86 rpm
Speed: 0 27 22.7 mph
Pace 2:13 0:00 2:38 min/mi
Hub Torque: 0 111 56 lb-in
Crank Torque: 0 466 192 lb-in
@ Jay - I know what you are saying about leg strength imbalance as I broke my leg 3 years ago and injured the tendons and legiments in the same leg 10-12 years ago. I corrected the imbalance from 10 years ago with a few good months in the gym it was all good.
As I get fatigued I really have to concentrat on the pedal stroke.
I include zeros in my watt. My idea is that if I am to tired to push anything then I have to suffer with a zero, thus added motivation to keep pushing.
Gordon
Say what? David, that is large. You are going to put up a big ft # next week.
Nice work.
@Vince Thanks for the advice on adjusting the cleat. Will try that. And, yes, I did experiencing atrophying of my left leg prior to surgery. That's one thing symptom that caught their attention before I was medivac'd out to the U.S. Can't remember how many centimeters, but it was significant. And, I've never gained it back. Even now my wife comments that my right leg (calf) is larger than my left and I'm sure that's why.
early, that afternoon on the porch of a B&B thing sounds kinda insaney compulsive to me...you do not want to squander all the SAU's you are earning by being "that crazy guy out on the porch" ... that will make the wife proud for sure ... have fun
Question: I do my OS training on my Trek Madone 5.2 (road and trainer/pain cave) for comfort. I have done my past TTs out on the road on my Cervelo P2. I plan to do Monday's time trial on the trainer in the pain cave. My question is if I should TT on my tri bike (P2) or just keep the PowerTap wheel on the Trek and do the time trial on it? Out on the road I've always swapped out the PT wheel and did the TT on the P2. I wouldn't think it would make any difference at this point during the OS. Thoughts?
@ Jay, I'd test on the bike you're going to ride the next 6 weeks on. If your A race is still a ways out, and you're going to be riding the Trek for most of the workouts, then test on the Trek.
Man it was cold in the pain cave this morning. Thermometer read 39 degrees. Yes, I rode the trainer with a thermal top, and embrocation on the legs. Got some 30/30's, 4 x 5' (1') @ FTP, and 2 x 15' (2') @ 85%. Off the bike, I ran 30 minutes, as 10' z1, 10' z2, 10' z1. Feeling great. Off to a fun day with the kids!
Mike
Brrrr! That 's cold. I'm allergic to temps below 50F. Good workout! I've been putting mine off until later on today. Gonna do in the pain cave this afternoon ~5 p.m. or so.
Have fun with the kids!
Glad this one is done. Pulled it back a little today....time to rest now team for Monday's session. Good luck to all today!
Duration: 33:27
TSS: 40.1 (intensity factor 0.849)
Norm Power: 238
VI: 1
Distance: 12.069 mi
Min Max Avg
Power: 119 275 237 watts
Heart Rate: 134 153 150 bpm
Cadence: 68 93 89 rpm
Speed: 0 22.6 21.7 mph
Duration: 1:15:08 (1:15:19)
TSS: 104.6 (intensity factor 0.915)
Norm Power: 256
VI: 1.1
Distance: 26.432 mi
Min Max Avg
Power: 0 479 232 watts
Heart Rate: 74 167 144 bpm
Cadence: 36 122 85 rpm
Speed: 0 30.9 21.1 mph
Duration: 30:03
rTSS: 35.9 (0.812)
NGP: 7:57 (202.6 m/min)
Distance: 3.696 mi
Elevation Gain: 506 ft
Elevation Loss: 496 ft
Grade: 0.0 % (10 ft)
Min Max Avg
Heart Rate: 100 157 145 bpm
Speed: 4:26 80:28 8:07 min/mi
Decided to mix things up this morning so I popped in the Spinervals "Dropping the Hammer" DVD. For those of you who haven't done Spinervals, there are a bunch of different ones that have great threshold and VO2 max workouts ("Time Trial-a-Palooza" is particularly brutal).
Hit 1:15 on the nose for TSS of 107 and IF of .925. Then did an easy 30' Z1 jog on the t-mill. Legs definitely fatigued.
Looking forward to an easy swim and some stretching tomorrow to build mojo for Monday!
Have a great weekend, everyone!
-Chris
Chris, very nice work! You're really consistent! I look forward hearing about your improved FTP from Monday's test. Thanks for building up the Mojo going into next week!
BTW, good looking boys there in the pic. I also have a red headed boy about the same age as the one I see in your profile pic.....
SS
Thanks, Shaughn. Red head is CJ (8) and blonde is Owen (6). They are what we like to call "spirited."
And they have a consistent habit of coming down to the basement on the mornings when I'm on the bike and trying to ask me a question when I'm almost always in the middle of my hardest rep of the workout. Kids are talented that way...
This would probably be a good idea anyways since my TSS was -36 before todays off day.
Cant wait for test!
2.5 hours @ 0.90 IF and hit my 2x20' FTP numbers at 304 and 298 with an FTP of 290 last tested (on the trainer). Legs are sore. The boys decided to hold 25 mph home in a paceline and I felt really good taking shorter pulls holding 350-400 watts (again the wind thing) at 30 seconds. They had more in their legs and are better riders so they took 1' pulls. Fun day.
Entire workout (224 watts):
Duration: 2:36:07 (2:40:02)
Work: 2043 kJ
TSS: 206.7 (intensity factor 0.902)
Norm Power: 262
VI: 1.17
Pw:HR: -2.26%
Pa:HR: 7.25%
Distance: 46.994 mi
Elevation Gain: 3623 ft
Elevation Loss: 3544 ft
Grade: 0.0 % (79 ft)
Min Max Avg
Power: 0 670 224 watts
Heart Rate: 73 166 143 bpm
Cadence: 1 119 86 rpm
Speed: 0 65.4 17.6 mph
Pace 0:55 0:00 3:25 min/mi
Altitude: 72 925 299 ft
Crank Torque: 0 1798 227 lb-in
Vince
You guys are all killing it !! I am not worthy
I have been working my a$$ off this week shall we say a bit off the schedule
. So feel free to ignore my posts from now on as they really are not OSish. I am basically transitioning into IM training now.... well kind of suddenly after todays workout.
swim 1 hour followed by
ride 4:15, TSS 249, 70 flippin hilly miles( Berkely/Oakland hills as part of it) with people way too fast for me. We rode 1 hour out to the start of a 16 mile TT course for us to practice for a two man TT on Feb 20th. I am doing it with Tom Glynn in Feb.. But he was not on this ride so my friend Kim and I planned to do it together today, then 3 super fast dudes decided to join us. We figured fast dudes go 4 minutes to our 1 minute pulls. OMG, Kim and I cracked 2/3 of the way through then rallied and pushed with the guys again( they came back to help us). So 50 minutes at 93% in the middle of that long a$$ ride. I was whooped. Our teammates rock. They kept telling us how strong we were. Then one of the stronger guys says he was pushing 420W on his pulls. He is a lean guy also. We were Freaking in over our head. INSANE!!
Finished off with a 15 minute brick
recovery food: Peet's coffee, then Bacon Cheeseburger and fries from Nation's!!
My local peeps have been riding hard and fast on Sat all winter for 3-4 hour rides. THEY ARE ON FIRE!! Different training philosophy that also works really well. So I'll be riding with them a lot now. Lord help me!!!
CC
I've got the final workout in the books before the test. I only got 1hour in as I needed to get some SAU's seeing as we are on a trip. No numbers as I have not downloaded things in to power agent. I have no WKO+ on the work laptop.
Gordon