@Kevin, those Vibrams look like they could be fun. Not for me though, I suffered through Plantar Foot last year. I need the support, those would probably do me some harm. @Nice pic Dan, we don't see much wildlife here in the city. Those 4x1mile today kinda hurt!
@Jim - You cranked it, despite the early wake up (I'd have gone for caffeine, myself.)
@Marianne - Riding outside at 30 degrees? You're an animal! I have a personal rule of >45 before I'll think about it.
@Becky & Nemo - Welcome back! Be careful as you ramp back up.
All - I'm glad to hear I'm not the only brick-avoider. No way I'm going to sweat a lake on the trainer and then head out for a run!
@Joel & Bob - I never thought about the treadmill inaccuracy messing up pace-based traiing. Luckily, my gym has a 1/10th mile indoor track, and I prefer the wind generation of that setting, so haven't been on a dreadmill this season.
@ Robin & Chad - Nice work on the intervals! Can you say "New FTP next week"?
@ Nathalie - Snowshoe race? COOL!
@Dan - Seeing the turkey pic makes me think of my son. Although he's off at college, he would love to have a (gun)shot at those birds!
OK, now for week 5 progress:
Monday: Rest Day, but ... taught Spin class
Tuesday: Bike 2x15 @100% ... Got the first, but was dragging on the second. Wimped out and stopped, with the mental excuse of wanting to get to the polls to vote. First time this OS, and hopefully last!
Wednesday: Run 4x1mi @ TP (7:12) - Hit it!! 6:58, 6:52, 6:52, 6:48. Last one was toughest, since the first step up to 4 mi in intervals. Expecting a new vDot next week!
Oh, and I just registered for Escape from Alcatraz!! First Tri on the schedule for my Sprint / Oly fun summer.
@Al. nice pic !! Snowmass..!! Wow, i wish. I went to Steamboat a few years ago and it's the best snow i've snowboarded on ! It beats the East anyday !
@ Mike- Escape from Alcatraz !! Wow, congrats !! Very cool !
@Dan.-Pics coming from my race. I took a few grainy ones..though one with Kevin's hat so I did represent !
Race went really well. The race is at Cobbs hill which is a 500ft hill with Rochester's reservoir on top. Trails all around it. It's in the middle of downtown so very cool views of Rochester. It was especially nice tonight with the snow fallilng. So we start at the lodge at the bottom and we have a different route every other week so we have no idea what to expect. They usually make us go up and down maybe 4-5 times at different spot and make us go around the trails. It's a tough race !! It varies a little bit in distance. 2 weeks ago it was 2.8 and tonight right on at 3miles according to someone's garmin. I don't bring mine because i need to keep my eyes on the trail. Between the rocks, logs we have to jump over and slippery hills I really don't need to get injured. I came in at 39min. Women's winner came in at 27. I will take it. It's a really fun race, cool raffle after and good eats. I try to improve my time every race but being it's different every time hard to really gauge if I improved. It felt good tonight though and I had a nice kick at the end. I'm eating really clean this week in hopes to lose some weight and it helped me lose 6pds so far this week. Maybe that's why I felt springy ! : ) I will figure out how to post pics and wko files.. It's just a matter of taking the time to do it ! Tomorrow's bike will be after snowboarding. It will be tough but I really don't want to wake up early.. ; )
Have a good thursday everybody and great job on all your workouts !
Hey All! I'm doing my bike tonight, but went out to Training Plan Central to pick up the next couple weeks, and was suprised that we don;t have a test week comin up. When it wasn't in week 5 (the last one I had pulled up a couple weeks back), I figured it would be week 6 ... but it is not week 6 or 7. I'm pretty sure it'll be week 8, as the Sunday of week 7 is a rest day. I'm looking at the Advanced Plan - are the Intermediate and Beginner on the same cycle? (I assume they are, but then again, I tought we tested monthly!)
With the advances in the first month of training, I'm surprised there is not a test sooner, so maybe I'll just bump my numbers by how I feel (push vDot from 46 to 48, FTP from 265 to 275.)
I remember reading somewhere that RnP decided to cut back on the amount of testing this year. If you're cruising through your workouts with relative ease I'd say go ahead and nudge your FTP and vDot slightly. Keep in mind though that 2X20' should be coming on the bike and that's a a different ballgame compared to 2X15.
Having started Jan OS Dec 14, I am seeing thru week 10 now. Week 8 does have standard testing. My thought on testing now vs waiting until week 8:
The program has a progression of increasing length of effort built in, e.g., week 7 has Tues bike @ 2 x 20 and Thurs bike @ 2 x 12 at FTP. Strikes me that changing two variables at once, both length and intensity of effort might result in over reaching. Remember, we are trying to build strength for a long bike time trial followed by a 2-4 hour run, not necessarily see how high we can get our FTP in week five of a 20 week prep phase. Let the OS work its magic slowly, I say.
Having said that, there is value in working each session as hard as you can, provided you are able to sustain the level of intensity day after day, week after week.
@MikeB - First of all, nice work on the run workouts lately. You're killing it - keep it up. And if you're feeling a lack of bike mojo I'd be happy to host you in my pain cave for a weekend trainer session. Let me know. And, yes, the next test week is week 8. I'm glad you decided to do EfA - you'll love it.
Duplicated the 4x1 mile run workout from yesterday on the elliptical machine. Definitely not the same but it was work nonetheless. I'm targeting Sunday for my first attempt at actual running after 8 weeks off. Can't wait!
Did 2 x 12' on trainer this morning. Hit 296 and 298, then 15' at .883 IF. I'm thinking about making a push to 300 watts for the week 8 FTP test. It's definitely a stretch goal and I've got some work to do over the next 3 weeks to accomplish it, but with the 2x20s starting next week I might just make it. Legs are feeling pretty tired so I may skip the swim/water running tomorrow and rest up.
Al- that's some good advice on the FTP Tests. Oh- and nice ski pics too! Getting me in the mood for the winter Olympics for sure!
Jim- you are certainly on your way towards 300! We'll all have to party when you hit that magic number!!!
As for me, I went out for a ride on my bike today!!! It was 38 degrees with winds North at 15mph but I didn't care, I was going OUTSIDE and RIDING MY BIKE!!!!!!!!!!!!!!!!
My goal was just to have a good ride with 2 intervals at ABP and see how my legs felt. I'm 'restarting" the OS from the beginning (but not testing) and I'll be ready to start trying some real workouts with intervals next week. With the wind coming from the north, that means my ride was going to be first 1/2 with the wind at my back, and second 1/2 with the wind in my face. For those of you without powermeters, this is a great example of why you simply can not rely on speed to tell you how much work you are doing or how you are improving. Take a look at the results below from my two "intervals" and you'll get my point (keep in mind, this is pancake flat terrain, same distance for each interval).
good job everybody! rain here today so no bike for me and didn't ride yesterday... so moving that to tomorrow or weekend! ran a few with the dog! forgot Garmin at home! ate at PF Chang's last night and felt a bit fat today!! so ran!! smile. cold and wet so enjoying that EN hat! thanks. Mike B, yeah now 45 feels warm on the bike! and instead of below 45, I now say "below 30" and I gotta think about it. lol. it;s all the dadgum laundry of this winter training! yep me and rudy had the whole trail to ourselves to run on as it was cold and rainy... but with three layers up top and two on bottom, and big ol' hot pink ski gloves on!! it didn't seem so bad! there is this one little wooden bridge, always slick and he still doesn't know it.. so as he goes scrambling across and slides out with his paws moving fast, I always laugh "I told you to slow down!" and then just to mess with him... I ran left today and normally go right... and I get way ahead of him.... and I yell "Rudy" and just like a guy.. he just has to break his neck to catch up!!! and again I am laughing as he does catch up, tongue hanging out!! today I am doing the pushup test after swimming... will report back. doing as many as I can with good form and not stopping! ha. shouldn't take too long. m
@Jim, if you do the twitter thing a few of us have been using the hashtag #300orbust. I'm sort of in the same boat. I need to put a good bike in after a day of rest. I've been following the schedule but due to my life I end up moving some stuff around so I haven't put a good workout in w/ completely fresh legs.
wow. haven't checked the forum in a while, but looks like everyone is going strong, comng back from injuries, listening to their bodies and adjusting the plan, etc.
my training motivation has been somewhat lacking, due to work issues, but last week i managed some consistent running, and this week i got on the bike for the third time in 2010! i've mostly been running, since it's easy to coordinate.
the ergomo on my training bike is consistent in terms of reads, but the watts are low by a lot compared to my race bike ergomo. so, it's actually an extra challenge to be pushing hard and seeing lower than normal watts. oh well.
i plan to wing it until the weekend and then try to resume EN OS plan to the letter come the weekend.
So far this week for me (mon-weds):
swim: 35 minutes; focused on breathing on both sides; i typically only breath on right and want to fix that;
bike: 19 miles; no real timed intervals, just focusing on feeling normal again on the bike; pushing every now and then, focusing on perfect form; HR @ 173bpm as my max for the workout. my max hr is 183 or so.
run: 8.miles total (mon 5km; tues 4.8miles). i did incorporate mile intervals, but distances were estimated, since i was running outdoors on newish routes without garmin, etc.
I paid for that big FTP bump and could not hold the final 3X10 that well 220 (1.00);220 (1.00) and 206 (0.94). No 85% as the inlaws and my wife were watching me and waiting to go skiing so off for the bike ski brick and then followed that up with a 15' run this evening.
I'm rolling steadily along; it feels like taking baby steps. Just get today's workout done, just get this week's workouts done, stack 'em up. I know steady consistency will pay big dividends come racing season.
I'm rolling the Beginner's plan and enjoying the relative balance it's been imparting. Slowly but surely I'm getting stronger and faster; why would I change a thing? At 55YO recovery is my biggest challenge; my salad days of stacking long, high-intensity workouts is over.
Thanks all for the insight on the testing changes - I will be patient!! Thanks, also, for the 2 x 20 upcoming interval warnings - I think I'll stay with my tested FTP for now. I'm still strugging with the focus on the trainer, and am likely to blow up or get demotivated if I start over-estimating.
@Jim - I'd love to hit the pain cave with you on the trainer, but since I start my Taste of VQ for the next 10 weekends, not sure we could align the moons for weekday rides.
I will, though, push my runs, since I've been consistently beating my targets (I find it easier to push on the runs ... maybe because they're shorter, maybe because they're closer to "real" (indoor track or outside - no treadmills!), or maybe becuse I'm getting faster!!
In any case, I didn't get to the trainer till 8:15 tonight (Last time I put it off to evening - too many interferences from work!), so hit the 2 x 12 and then 10 min of the 85%.
@Gilberto - Do what you can with the time you have. It's better than nothing.
@Dan - Solid ride! Love the effort on the last FTP interval.
@Gordon - Nice work with the new zones. Always tough to hit those. Keep it going!
@Bill - Just keep doing the work and listen to the body. They may be baby steps but you're still moving forward.
@Mike - I forgot about VQ - that should at least give you some accountability for the weekend rides. Nice job on the running, though., and nice ride last night - I don't see any hints of motivation lacking in those numbers! Hopefully I'll get to run alongside you soon.
I put in a short, easy swim session this morning just to stretch the body a little - felt good. Tomorrow's ride looks fun with some work above FTP. Looking at doing my first run on Sunday. Actually the plan is to make it a very short and easy walk/run session.
Good job everybody in your workouts. You are all crushing it !! I went snowboarding yesterday and I think I tweaked my left knee. It hurts when I extend it straight. I iced it and thought I could do my bike, did one interval and it hurt so decided to stop. I iced again, it does feel better today but I will be careful with it this weekend and take an impromtu break. I might have to skip snowboarding I think this season. I certainly don't want to compromise training. I might do some swimming this weekend to switch it up.
Hopefully it's all better by monday. Being that it feels much better today I think is a good sign but at the same time I don't want to push it. Hope everybody has a great weekend training !
I hope you are all enjoying the "day off" today! I did a Pilates class in hopes of working on this core stuff. Honestly, I'm not sure I really got much out of that class. I might have to try another one before I totally ditch the idea. I like the idea of doing the core work with instruction (and I'll work harder if someone is watching me too- I just kinda know that about myself). But today's class left me a little flat.
We are forecasted for lots of rain (while folks up north get the snow). I'm bummed 'cause I was really looking forward to riding outside, but it looks like I'll be on the drainer this weekend instead. Either way- I'm just happy to be on the bike again!!!
Had another emotional setback this week, as my on again-off again gf and I "abruptly" (that's the PC term I'll use, and leave it at that) broke up with me again.
Like I told y'all in November when it happened the first time, if I didn't give it another shot - I'd regret it. Well, ends up at this point, because of what happened last weekend, looks like I should be regretting trying again at all.
Been getting lots of sleep and starting to workout at lunchtime again (can anyone say 2-a-days?) at the local 24hr Fitness. I've even seen Tomer there a few times, as he ramps up for the Singapore 70.3 in March . Hopefully this weekend, I'll be able to get outside when it warms up to mid-50s, for some running and riding!
Oh Scott, I'm so sorry. Don't have regrets. You can walk away knowing you gave it your best shot. You and Beth can probably start a whole "break up" thread to commiserate together.
Oh, and FWIW- if I lived in TX I'd totally be setting you up with any of my single GF's. Her loss is gonna be someone else's gain. Having met you in person- I can say you've got the whole package :-)
Hello Everyone: I've been secretly lurking behind the scenes within your Jan OS group. I actually started in Nov, but employement travel, holidays and life took a big chunk during December so I actually restrated week 1 of the OS following the Jan OS schedule and have been pretty much in-sync with your group since. I am a little tired of being in no-mans land so will begin interacting with all you folks. Great posts, fitness numbers, and accomplishments from this group. You have really motivated me over the last 5 weeks during the time I have been on my stealth and solo training. Thank you for that!
Here's a quick 2010 bio: A-Race is in July: Vineman 70.3, but also doing Calif 70.3 and Wildflower. I guess Calif 70.3 considered a C-event and Wildflower a B-event for me. I am running with the OS plan until mid-April, then switch to HIM plan focusing on Vineman. No IM distances this year, but there will be several Oly tris during the Summer. Been with EN since December 2008. Married, two girls (8 and 10) of which both have participated in kids triathlons the last two years. Grooming them to do an IM with me someday --- a dream!
So here I am, and here is where I am at for week 5: On Wed, I hit the run intervals really well. My running has been going good during the OS and I've consistently been able to complete the workouts as specified. I missed the biked workout last night, but will get it in later this afternoon. For the weekend, I'll be switching around the workouts, run on Sat and a ride on Sun before I retire to a Superbowl party. I'll go play around with the EN Data Tool and see if I can join the Jan OS. Have a great weekend everyone!
@Gordon - don't see how you can do a bike/ski brick! I've tried to double up ANYTHING (swim, bike, run) on a day when I ski, to ease the guilt of missing workouts, but I must leave it all on the slope.
welcome David and glad you came out of lurking status and into active!! we needed you! Scott, so sorry for you.. yep met you at IMCDA and well... sounds very stressful so take care. Dan glad you weren't the one hurt! are they now contacting you for interviews?? smile. Good on the skiing and Pilates and etc that is happening. rain here so no bike today.. so ran with the dog again and got soaking wet again!! this time we did little sprints together.. well basically he is off leash and he hates for me to get ahead of him so I just kept "racing" him... he is still whooped and been laying around all day!! scooting out the door.
@scott, that sucks. Sorry. Nemo's advice is great. If you don't try you can't be successful. 2 a days rule. If I don't get my lunch workout, I'm grumpy (or asleep) after lunch.
@David - I'll be seeing you at the Calif 70.3. Thats going to be my first Triathlon ever, any distance. Should be interesting.
Sorry for not posting for several weeks. I've been getting beat up at work. This one lady works 12 hr days and thinks I should also (yeah right). So, my training has been my savior. Great stress relief. I've been hitting higher than my FTP on the bike. I tested at 166, but have been hitting 190 and holding it consitantly. Runs are going well also. I am doing a local 1/2 marathon that goes right in front of my house on Sunday. So that should be fun.
Comments
So did I:
Actually my son, Cody, just dropping into treeline at 12,000' in the Cirque at Snowmass.
@Nice pic Dan, we don't see much wildlife here in the city.
Those 4x1mile today kinda hurt!
Hey gang - Been busy as heck at work, but trying to keep up! (Week 5 info below)
@Gordon - Excellent FTP bump!
@Jim - You cranked it, despite the early wake up (I'd have gone for caffeine, myself.)
@Marianne - Riding outside at 30 degrees? You're an animal! I have a personal rule of >45 before I'll think about it.
@Becky & Nemo - Welcome back! Be careful as you ramp back up.
All - I'm glad to hear I'm not the only brick-avoider. No way I'm going to sweat a lake on the trainer and then head out for a run!
@Joel & Bob - I never thought about the treadmill inaccuracy messing up pace-based traiing. Luckily, my gym has a 1/10th mile indoor track, and I prefer the wind generation of that setting, so haven't been on a dreadmill this season.
@ Robin & Chad - Nice work on the intervals! Can you say "New FTP next week"?
@ Nathalie - Snowshoe race? COOL!
@Dan - Seeing the turkey pic makes me think of my son. Although he's off at college, he would love to have a (gun)shot at those birds!
OK, now for week 5 progress:
Monday: Rest Day, but ... taught Spin class
Tuesday: Bike 2x15 @100% ... Got the first, but was dragging on the second. Wimped out and stopped, with the mental excuse of wanting to get to the polls to vote. First time this OS, and hopefully last!
Wednesday: Run 4x1mi @ TP (7:12) - Hit it!! 6:58, 6:52, 6:52, 6:48. Last one was toughest, since the first step up to 4 mi in intervals. Expecting a new vDot next week!
Oh, and I just registered for Escape from Alcatraz!! First Tri on the schedule for my Sprint / Oly fun summer.
@Al. nice pic !! Snowmass..!! Wow, i wish. I went to Steamboat a few years ago and it's the best snow i've snowboarded on ! It beats the East anyday !
@ Mike- Escape from Alcatraz !! Wow, congrats !! Very cool !
@Dan.-Pics coming from my race. I took a few grainy ones..though one with Kevin's hat so I did represent !
Race went really well. The race is at Cobbs hill which is a 500ft hill with Rochester's reservoir on top. Trails all around it. It's in the middle of downtown so very cool views of Rochester. It was especially nice tonight with the snow fallilng. So we start at the lodge at the bottom and we have a different route every other week so we have no idea what to expect. They usually make us go up and down maybe 4-5 times at different spot and make us go around the trails. It's a tough race !! It varies a little bit in distance. 2 weeks ago it was 2.8 and tonight right on at 3miles according to someone's garmin. I don't bring mine because i need to keep my eyes on the trail. Between the rocks, logs we have to jump over and slippery hills I really don't need to get injured. I came in at 39min. Women's winner came in at 27. I will take it. It's a really fun race, cool raffle after and good eats. I try to improve my time every race but being it's different every time hard to really gauge if I improved. It felt good tonight though and I had a nice kick at the end. I'm eating really clean this week in hopes to lose some weight and it helped me lose 6pds so far this week. Maybe that's why I felt springy ! : ) I will figure out how to post pics and wko files.. It's just a matter of taking the time to do it ! Tomorrow's bike will be after snowboarding. It will be tough but I really don't want to wake up early.. ; )
Have a good thursday everybody and great job on all your workouts !
Nathalie
Hey All! I'm doing my bike tonight, but went out to Training Plan Central to pick up the next couple weeks, and was suprised that we don;t have a test week comin up. When it wasn't in week 5 (the last one I had pulled up a couple weeks back), I figured it would be week 6 ... but it is not week 6 or 7. I'm pretty sure it'll be week 8, as the Sunday of week 7 is a rest day. I'm looking at the Advanced Plan - are the Intermediate and Beginner on the same cycle? (I assume they are, but then again, I tought we tested monthly!)
With the advances in the first month of training, I'm surprised there is not a test sooner, so maybe I'll just bump my numbers by how I feel (push vDot from 46 to 48, FTP from 265 to 275.)
Thoughts??
Mike -
Having started Jan OS Dec 14, I am seeing thru week 10 now. Week 8 does have standard testing. My thought on testing now vs waiting until week 8:
The program has a progression of increasing length of effort built in, e.g., week 7 has Tues bike @ 2 x 20 and Thurs bike @ 2 x 12 at FTP. Strikes me that changing two variables at once, both length and intensity of effort might result in over reaching. Remember, we are trying to build strength for a long bike time trial followed by a 2-4 hour run, not necessarily see how high we can get our FTP in week five of a 20 week prep phase. Let the OS work its magic slowly, I say.
Having said that, there is value in working each session as hard as you can, provided you are able to sustain the level of intensity day after day, week after week.
@Nathalie - Congrats on an awesome race!
@Dan & Al - Cool pics of the gobblers and skiing!
Duplicated the 4x1 mile run workout from yesterday on the elliptical machine. Definitely not the same but it was work nonetheless. I'm targeting Sunday for my first attempt at actual running after 8 weeks off. Can't wait!
Did 2 x 12' on trainer this morning. Hit 296 and 298, then 15' at .883 IF. I'm thinking about making a push to 300 watts for the week 8 FTP test. It's definitely a stretch goal and I've got some work to do over the next 3 weeks to accomplish it, but with the 2x20s starting next week I might just make it. Legs are feeling pretty tired so I may skip the swim/water running tomorrow and rest up.
Entire workout (208 watts):
Duration: 1:02:49
Work: 785 kJ
TSS: 88.2 (intensity factor 0.918)
Norm Power: 249
VI: 1.19
Pw:HR: 14.54%
Pa:HR: 10.34%
Distance: 19.425 mi
Min Max Avg
Power: 0 388 208 watts
Heart Rate: 76 173 139 bpm
Cadence: 49 186 85 rpm
Speed: 3.4 23.5 18.5 mph
Al- that's some good advice on the FTP Tests. Oh- and nice ski pics too! Getting me in the mood for the winter Olympics for sure!
Jim- you are certainly on your way towards 300! We'll all have to party when you hit that magic number!!!
As for me, I went out for a ride on my bike today!!!
It was 38 degrees with winds North at 15mph but I didn't care, I was going OUTSIDE and RIDING MY BIKE!!!!!!!!!!!!!!!!
My goal was just to have a good ride with 2 intervals at ABP and see how my legs felt. I'm 'restarting" the OS from the beginning (but not testing) and I'll be ready to start trying some real workouts with intervals next week. With the wind coming from the north, that means my ride was going to be first 1/2 with the wind at my back, and second 1/2 with the wind in my face. For those of you without powermeters, this is a great example of why you simply can not rely on speed to tell you how much work you are doing or how you are improving. Take a look at the results below from my two "intervals" and you'll get my point (keep in mind, this is pancake flat terrain, same distance for each interval).
Interval Out (wind at my back):
Duration: 14:56
TSS: 17.7 (intensity factor 0.843)
Norm Power: 126
VI: 1.02
Speed: 22.2 mph
Interval Back (wind in my face):
Duration: 28:36
TSS: 36.9 (intensity factor 0.88)
Norm Power: 132
VI: 1
Speed: 11.4 mph
I knew I would get to 300 in the OS, just didn't think it would be this soon. I heart the EN OS plan!
wow. haven't checked the forum in a while, but looks like everyone is going strong, comng back from injuries, listening to their bodies and adjusting the plan, etc.
my training motivation has been somewhat lacking, due to work issues, but last week i managed some consistent running, and this week i got on the bike for the third time in 2010! i've mostly been running, since it's easy to coordinate.
the ergomo on my training bike is consistent in terms of reads, but the watts are low by a lot compared to my race bike ergomo. so, it's actually an extra challenge to be pushing hard and seeing lower than normal watts. oh well.
i plan to wing it until the weekend and then try to resume EN OS plan to the letter come the weekend.
So far this week for me (mon-weds):
swim: 35 minutes; focused on breathing on both sides; i typically only breath on right and want to fix that;
bike: 19 miles; no real timed intervals, just focusing on feeling normal again on the bike; pushing every now and then, focusing on perfect form; HR @ 173bpm as my max for the workout. my max hr is 183 or so.
run: 8.miles total (mon 5km; tues 4.8miles). i did incorporate mile intervals, but distances were estimated, since i was running outdoors on newish routes without garmin, etc.
safe training to everyone.
gh
Power-Tap #1:
Duration: 12:06
Work: 219 kJ
TSS: 21.8 (intensity factor 1.039)
Norm Power: 301
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.526 mi
Min Max Avg
Power: 169 403 301 watts
Cadence: 86 131 93 rpm
Speed: 30.6 35.5 32.3 mph
Pace 1:41 1:58 1:51 min/mi
Crank Torque: 134 362 272 lb-in
Power-Tap #3:
Duration: 12:12
Work: 225 kJ
TSS: 22.8 (intensity factor 1.059)
Norm Power: 307
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.38 mi
Min Max Avg
Power: 235 407 307 watts
Cadence: 80 134 92 rpm
Speed: 27 34.5 31.3 mph
Pace 1:44 2:13 1:55 min/mi
Crank Torque: 170 361 282 lb-in
Power-Tap #4:
Duration: 1:28
Work: 17 kJ
TSS: 1.2 (intensity factor 0.703)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 0.726 mi
Min Max Avg
Power: 7 287 190 watts
Cadence: 70 119 93 rpm
Speed: 20.8 34.1 29.6 mph
Pace 1:46 2:53 2:02 min/mi
Crank Torque: 0 255 171 lb-in
Power-Tap #5:
Duration: 11:02
Work: 147 kJ
TSS: 11.8 (intensity factor 0.8)
Norm Power: 232
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 5.608 mi
Min Max Avg
Power: 0 312 222 watts
Cadence: 67 125 92 rpm
Speed: 5.3 34.4 31.4 mph
Pace 1:45 11:22 1:55 min/mi
Crank Torque: 0 327 204 lb-in
Entire workout (256 watts):
Duration: 51:13 (51:47)
Work: 787 kJ
TSS: 75.2 (intensity factor 0.938)
Norm Power: 272
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 26.143 mi
Min Max Avg
Power: 0 407 256 watts
Cadence: 41 134 93 rpm
Speed: 2.2 36.8 31.0 mph
Pace 1:38 26:49 1:56 min/mi
Crank Torque: 0 746 233 lb-in
I paid for that big FTP bump and could not hold the final 3X10 that well 220 (1.00);220 (1.00) and 206 (0.94). No 85% as the inlaws and my wife were watching me and waiting to go skiing so off for the bike ski brick and then followed that up with a 15' run this evening.
Gordon
I'm rolling steadily along; it feels like taking baby steps. Just get today's workout done, just get this week's workouts done, stack 'em up. I know steady consistency will pay big dividends come racing season.
I'm rolling the Beginner's plan and enjoying the relative balance it's been imparting. Slowly but surely I'm getting stronger and faster; why would I change a thing? At 55YO recovery is my biggest challenge; my salad days of stacking long, high-intensity workouts is over.
Thanks all for the insight on the testing changes - I will be patient!! Thanks, also, for the 2 x 20 upcoming interval warnings - I think I'll stay with my tested FTP for now. I'm still strugging with the focus on the trainer, and am likely to blow up or get demotivated if I start over-estimating.
@Jim - I'd love to hit the pain cave with you on the trainer, but since I start my Taste of VQ for the next 10 weekends, not sure we could align the moons for weekday rides.
I will, though, push my runs, since I've been consistently beating my targets (I find it easier to push on the runs ... maybe because they're shorter, maybe because they're closer to "real" (indoor track or outside - no treadmills!), or maybe becuse I'm getting faster!!
In any case, I didn't get to the trainer till 8:15 tonight (Last time I put it off to evening - too many interferences from work!), so hit the 2 x 12 and then 10 min of the 85%.
100% (264W) Interval 1:
Duration: 12:01
Work: 200 kJ
TSS: 22.3 (intensity factor 1.055)
Norm Power: 279
VI: 1
Min Max Avg
Power: 219 396 277 watts
Heart Rate: 152 181 168 bpm
Cadence: 70 96 81 rpm
100% (264W) Interval 2:
Duration: 12:06
Work: 195 kJ
TSS: 20.8 (intensity factor 1.016)
Norm Power: 268
VI: 1
Min Max Avg
Power: 196 344 268 watts
Heart Rate: 149 184 176 bpm
Cadence: 72 90 80 rpm
Entire workout (225 watts):
Duration: 45:06 (46:36)
Work: 606 kJ
TSS: 64.1 (intensity factor 0.925)
Norm Power: 244
Min Max Avg
Power: 0 396 225 watts
Heart Rate: 129 184 164 bpm
Cadence: 60 100 81 rpm
@Dan - Solid ride! Love the effort on the last FTP interval.
@Gordon - Nice work with the new zones. Always tough to hit those. Keep it going!
@Bill - Just keep doing the work and listen to the body. They may be baby steps but you're still moving forward.
@Mike - I forgot about VQ - that should at least give you some accountability for the weekend rides. Nice job on the running, though., and nice ride last night - I don't see any hints of motivation lacking in those numbers! Hopefully I'll get to run alongside you soon.
I put in a short, easy swim session this morning just to stretch the body a little - felt good. Tomorrow's ride looks fun with some work above FTP. Looking at doing my first run on Sunday. Actually the plan is to make it a very short and easy walk/run session.
Have a great weekend everyone!
Hopefully it's all better by monday. Being that it feels much better today I think is a good sign but at the same time I don't want to push it. Hope everybody has a great weekend training !
Nathalie
We are forecasted for lots of rain (while folks up north get the snow). I'm bummed 'cause I was really looking forward to riding outside, but it looks like I'll be on the drainer this weekend instead. Either way- I'm just happy to be on the bike again!!!
http://www.kcci.com/slideshow/news/22474091/detail.html
slides 2 and 4...........at least I'm not in the ditch
Like I told y'all in November when it happened the first time, if I didn't give it another shot - I'd regret it.
Well, ends up at this point, because of what happened last weekend, looks like I should be regretting trying again at all.
Been getting lots of sleep and starting to workout at lunchtime again (can anyone say 2-a-days?) at the local 24hr Fitness. I've even seen Tomer there a few times, as he ramps up for the Singapore 70.3 in March
.
Hopefully this weekend, I'll be able to get outside when it warms up to mid-50s, for some running and riding!
Wish me luck!
Oh, and FWIW- if I lived in TX I'd totally be setting you up with any of my single GF's. Her loss is gonna be someone else's gain. Having met you in person- I can say you've got the whole package :-)
@Scott sorry to hear that
I've been secretly lurking behind the scenes within your Jan OS group. I actually started in Nov, but employement travel, holidays and life took a big chunk during December so I actually restrated week 1 of the OS following the Jan OS schedule and have been pretty much in-sync with your group since. I am a little tired of being in no-mans land so will begin interacting with all you folks. Great posts, fitness numbers, and accomplishments from this group. You have really motivated me over the last 5 weeks during the time I have been on my stealth and solo training. Thank you for that!
Here's a quick 2010 bio:
A-Race is in July: Vineman 70.3, but also doing Calif 70.3 and Wildflower. I guess Calif 70.3 considered a C-event and Wildflower a B-event for me. I am running with the OS plan until mid-April, then switch to HIM plan focusing on Vineman. No IM distances this year, but there will be several Oly tris during the Summer. Been with EN since December 2008. Married, two girls (8 and 10) of which both have participated in kids triathlons the last two years. Grooming them to do an IM with me someday --- a dream!
So here I am, and here is where I am at for week 5:
On Wed, I hit the run intervals really well. My running has been going good during the OS and I've consistently been able to complete the workouts as specified. I missed the biked workout last night, but will get it in later this afternoon. For the weekend, I'll be switching around the workouts, run on Sat and a ride on Sun before I retire to a Superbowl party. I'll go play around with the EN Data Tool and see if I can join the Jan OS. Have a great weekend everyone!
@Gordon - don't see how you can do a bike/ski brick! I've tried to double up ANYTHING (swim, bike, run) on a day when I ski, to ease the guilt of missing workouts, but I must leave it all on the slope.
@David - I'll be seeing you at the Calif 70.3. Thats going to be my first Triathlon ever, any distance. Should be interesting.
Sorry for not posting for several weeks. I've been getting beat up at work. This one lady works 12 hr days and thinks I should also (yeah right). So, my training has been my savior. Great stress relief. I've been hitting higher than my FTP on the bike. I tested at 166, but have been hitting 190 and holding it consitantly. Runs are going well also. I am doing a local 1/2 marathon that goes right in front of my house on Sunday. So that should be fun.
Keep up the great work everyone!