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January OS Week 5 training thread

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  • Ok...I am officially caught up in Week 5. Just finished what was supposed to be Thur's bike workout.
    That was tough, but got in done.
    2 x 12min (4') at 101% (262w)
    1 x 27min at 87% (227w)
    Total IF=90% for 65min workout. Legs are shaking a little. Huge puddle on floor under bike.
    Yummy recovery shake is on the way.
  •  Heading to basement now.

  •  I'm back baby!  Winds are 25-35mph, way to strong to be safe on the roads so I hopped on the trainer this morning to do my first EN Workout in a really loooooong time!    Normally I hate the drainer- but today- I was just sooooo happy I could ride that I just didn't care!  I'm starting over in week 1, so my workout was 2x6'@95-100%FTP plus 2x15@85%.   I started the first 6' interval a little too hard and had to back off before I got myself into trouble.  Here's the data for the power geeks:

     

    Interval 1:

    Duration:   6:03

    TSS:       11.3 (intensity factor 1.056)

    Norm Power: 158

    VI:         0.99

     

    Interval 2:

    Duration:   6:02

    TSS:       10.3 (intensity factor 1.013)

    Norm Power: 152

    VI:         0.99

    Interval 3:

    Duration:   15:09

    TSS:       18.9 (intensity factor 0.866)

    Norm Power: 130

    VI:         1

     

    Interval 4:

    Duration:   15:09

    TSS:       18.6 (intensity factor 0.859)

    Norm Power: 129

    VI:         1

     

     

     

    Those 2x15's are usually really hard for me mentally- but I had so much MOJO going this morning I was more than happy to feel the effort!  On the last few minutes of the final 15min set one of my favorite fun songs popped on the iPod!  Just awesome- if this doesn't make ya smile and get ya to dig deep, I don't know what will!


    https://www.youtube.com/watch?v=DhmYJQynpV8

     

  • Since Dan wouldn't let me slip under the radar I promised myself I would be back in the saddle today. Solid day out there. Just fell back into the plan today with my 2x10' (4') 100% + 1x5' (5') z5 + 2x15' (2') followed by 20 min run:

    FTP=224
    10' #1 = np 229
    10' #2 = np 229

    z5= >246
    for some reason np didn't calc for this interval. Does anyone know why? Is there a minimum amount of time?
    Avg Power = 256

    85%=190
    15' #1 = np 190
    15' #2 = np 191

    5 minute turnaround to get to the treadmill. Felt great hitting my 20 minute run.

    Now I'm off to a fun biking event we call BRR (Bike Ride to Rippey). Weather is sitting around 30 today. Should be a fun ride out there.
  • Tom yes norm power needs 5:01 to calculate. Nemo et all I'm correct right???
  • Got the saturday workout done on the trainer this morning.

    3x10
    #1 NP=189
    #2 NP=188
    #3 NP=187

    2x 15

    #1 = 150
    #2 = 146

    I was baked by the end of the 1st 15'.



  • Posted By Dan Gilliatt on 06 Feb 2010 01:00 PM

    Tom yes norm power needs 5:01 to calculate. Nemo et all I'm correct right???



    Yup- you got it.  I don't remember the exact cut-off, but you won't get NP for short intervals.

  •  All done for the day.

     

    3x10' at 221,224,224 and 2x15 at 183,184. Overall IF of 0.93 for 1:15 and then 20' run at 10' Zone 2 (8:06 pace) and 10' Zone 3 (7:47).

     

    Went to get chocolate milk as post workout treat, only to find my wife had accidentally purchased Sugar-Free Quik! Arrrgghhh.

     

    Welcome back Nemo!

  • rode outside this morning meeting Heather at 7, 37 degrees and overcast so it never really warmed up, but we sure did except for toes and fingers... as we did 2 x 13' and then had to get back working probably harder to get back the 20 miles to the car as there really was a wind!! ended up with 40 miles and hadn't done that since November... and you gotta appreciate riding with another GF.... we just chat and chat and chat... getting caught up and after about 35', I say, Hey I think we got some intervals?? you remember what they are??? okay you go ahead on this straight stretch and I will be back.. and off she zooms and we did a 13' interval before the road shifted and then chatted, "that was hard cuz boogers are coming out!" and then did another 13'.... perfect!! no route picked, no worries about that... but we were 20 miles away!!! and we started to laugh.... oh sure, we got the ride in and now we just need to make it to the car as the headwind hit us full force!!! I tried drafting but yelled "off" a few times and she encouraged me by saying "make it to the road." I think we renamed that road Purgatory!!! it seemed to go on forever!! turning left at least it was a crosswind! not sure I could feel my feet due to the cold nor my fingers and WISHED my legs were numb but they weren't, my quads were screaming, boogers running and I quipped, well my legs didn't get brick run in, but my nose sure did!.... I drafted without any shame I might add for 11 miles! yep, sure did. anyways a good ride and literally I was counting down the last few miles to my car so overextended somewhat and ended up saying "well I think we STRETCHED ourselves" and don't worry about our missed Thurs ride. m
  • Whew,  its been a rough week and I haven't been posting...but I have managed to get my workouts in...well I hit all the intervels but may be shaving off the cool down and z3 time due to work/family time restrictions.  Overall I can tell I am stronger on the bike and the runs are getting easier to.  I feel as if my FTP is about 10 points higher (not tested).  I may sub my run for a trainer ride on Sunday due to the crappy weather here in Virginia.  The runs this week on the ice were a litlle scarey at times.  I think if I lived in the North I would need some traction help.

     

  • @Marianne nice work you know you are working when you have snot on the top tube

    There has to be some sort of correlation to IF and % coverage of snot on the top tube/headset area

  • Nemo- I like that video. never heard/seen it before
  • @David - Solid ride! Way to work baby!

    @Nemo - Welcome back to EN bike training! I know how you feel with the uber-mojo - feels good to suffer, doesn't it? Great ride for your first trainer session in a while.

    @Tom - That's some great data for the intervals and then you go out for another ride in the frozen tundra? You're an animal dude - love it!

    @Peter - Way to get it done. "Baked" is oh so good!

    @Kevin - Good job - nice, consistent numbers on the intervals. You're definitely due for a nice bump. Keep pushing!

    @Marianne - I don't know how you do those outdoor rides when it's cold. Good job getting a nice, long ride done.

    Did my ride stoopid early this morning so we could spend the morning at Shedd Aquarium. Took a different approach to pre-ride prep than usual: a cup of java and a Larabar about 20' before hitting the cave. Usually I roll out of bed, take a couple sips of water and I'm spinning within 10'. Well, the coffee and bar definitely woke up the brain and legs and gave me some much needed "pop" for that 1st FTP interval. Good, fun ride:

    1st 10' FTP interval: 295
    2nd 10' FTP interval: 300

    5' 110% FTP interval: 325

    1st 15' .85 interval: 248
    2nd 15" .85 interval: 244

    Overall IF for the 1:30 ride: .904
    TSS for the ride: 124

    Approaching the next 2 weeks as if my FTP is 300 (week 1 test @ 271); so I'm not even bothering to look at IF for the intervals anymore.

    1st run since mid-December on the schedule for tomorrow - can't wait! My dog is going to poop herself when she sees the running clothes come out. Crossing my fingers for no pain.
  • Nice work everyone. I am switching Sat and Sun workouts. Did the Sun run workout this morning.
    3 x 1mile (3.5') at TP - 6sec,
    Remainder at MP.
    50 min total workout.
    Everyone's bike workouts are providing me motivation for my effort Sun morning.
  •  Did a great ride for Saturday.

    Some 30/30s then 3x10' (4') @FTP, then 32' @ ABP. Total time was 1:45:xx.

    Decided not to BRick as I wasn't interested in changing for super cold, hair freezing, 15' run.

    Have been very diligent about using foam roller. Legs are feeling good.

  • What are you all using for the 5' Z5? I still don't have a PM so I'm riding by fel but what would be the target...110% FT, 120% FT?

  • All of you getting out and riding in the cold - I am in AWE!! Really - I just can't do - I keep thinking if I have the right clothes maybe.... then I think I do have all the right clothes! I am just a weather wimp image.

    I switched yesterday and today since I could get to the gym and use the elliptical for my "run" yesterday, but not today. I did my 2 1/2 and 2 x 1 on the machine. Wish I could do 8 min miles while running image - I'll take it on the machine though - who knows how acurate the darn thing is but it's good for my ego image

    Had an awesome ride this AM! I am really looking forward to the week 8 test! No brick and I forgot to eat afterward as we were in a hurry to get to church. Bonked in church! A communion wafter and thimblefull of grape juice never tasted so good image

    Power-Tap #1:
    Duration: 10:02
    Work: 97 kJ
    TSS: 19.3 (intensity factor 1.075)
    Norm Power: 162
    VI: 1.01
    Pw:HR: -0.6%
    Pa:HR: 9.27%
    Distance: 3.385 mi

    Power-Tap #3:
    Duration: 10:06
    Work: 97 kJ
    TSS: 18.8 (intensity factor 1.056)
    Norm Power: 159
    VI: 1
    Pw:HR: 0.83%
    Pa:HR: 3.37%
    Distance: 3.239 mi

    Power-Tap #5:
    Duration: 15:00
    Work: 119 kJ
    TSS: 19.3 (intensity factor 0.879)
    Norm Power: 133
    VI: 1
    Pw:HR: 3.19%
    Pa:HR: 3.32%
    Distance: 4.601 mi

    Power-Tap #7:
    Duration: 15:04
    Work: 123 kJ
    TSS: 20.5 (intensity factor 0.903)
    Norm Power: 136
    VI: 1
    Pw:HR: -3.84%
    Pa:HR: 3.58%
    Distance: 4.635 mi

    Entire workout (128 watts):
    Duration: 1:11:40
    Work: 550 kJ
    TSS: 97.8 (intensity factor 0.905)
    Norm Power: 137
    VI: 1.07
    Pw:HR: 7.5%
    Pa:HR: 5.48%
    Distance: 21.416 mi
  • Posted By Joel on 07 Feb 2010 12:52 PM

    What are you all using for the 5' Z5? I still don't have a PM so I'm riding by fel but what would be the target...110% FT, 120% FT?



    Z5 is there for the Heart Rate folks.  Power folks follow the part that says 95-100% FT

  • Well, I paid for my "fun on the bike" yesterday. Staying long, going hard, etc.
    As soon as I started the run, I knew it would be tough. The new bike saddle and position tweaks really do make me use my glutes more. On top of that, I was lazy yesterday and did not ice bath or have a recovery drink after that bike set.
    Beginning of the run and my glutes were aching. I selected a route that would take me north and directly into the wind for the short intervals (2x 1/2 mile @ TP), then the longer intervals (2x 1 mile @ TP) would be SE and S to W. I was surviving and getting my paces, then that last interval turned out to be directly into the wind! NO FAIR! I barely made the pace thanks to slight decline ( a lovely false flat when I ride the opposite direction). It was a long 2.5 miles home, mostly uphill.

    So I put my legs up, had a recovery shake, but could only tolerate the ice bath for 2 minutes. So my legs are very achy and I am back on the couch with them up. Good thing tomorrow is pushups and core work!
  • took my rest day today! it either comes tomorrow or was last Friday! anyways, didn't want to overdo it so slept in.. today is my "sleep in" day til 7a.mish and can feel some energy returning to me as I see the sun peeking out of the clouds and my thoughts are hmmm... I could be riding or running!!! yep still cold out there though so gonna wait to tomorrow.... on the cold?? well I have Heather who will ride with me when she is off work.. we don't get to see each other often so when we have a window of opportunity, the temps don't matter! common question is "how many layers do you have on?" yes I don't have a PM so the booger flow is indicative of my power zones!! when I actually don't care that they are flying and getting on my tights... ewwww.... then I know I was in zone 4 - 5!!
    Reminder: Valentine's is next Sunday!! I used today to finish up purchase of cards and school party stuff.
  • @Robin nice work 1.07 IF you got some new zones coming!
    @Nemo, I wish I would have read that before just doing what a lot of us probably did which was a 110% of FTP interval.

    Did some video of my ride today because I took out a spacer after listening to a podcast rich did about working some on your position now. It went well I answered a phone call in the middle of my second 10 minutes but still had a great workout and actually kept riding though I was speaking in 2 word sentences.
    I did a fair amount of getting off and on the bike from trying to video my position to filling my water up to answering the phone. Sort of lost some focus by the end. Bring on the 2x20s this week!


    Power-Tap #1:
    Duration: 10:03
    Work: 188 kJ
    TSS: 19.3 (intensity factor 1.073)
    Norm Power: 311
    VI: 1
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 5.018 mi
    Min Max Avg
    Power: 220 402 311 watts
    Cadence: 81 117 86 rpm
    Speed: 28.7 35.2 29.9 mph
    Pace 1:42 2:05 2:00 min/mi
    Crank Torque: 210 404 305 lb-in



    Power-Tap #3:
    Duration: 10:04
    Work: 177 kJ
    TSS: 17.7 (intensity factor 1.026)
    Norm Power: 298
    VI: 1.02
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 4.96 mi
    Min Max Avg
    Power: 0 429 293 watts
    Cadence: 44 134 88 rpm
    Speed: 2.2 34.1 29.6 mph
    Pace 1:46 26:49 2:02 min/mi
    Crank Torque: 0 541 282 lb-in




    Power-Tap #5:
    Duration: 5:02
    Work: 95 kJ
    TSS: 9.9 (intensity factor 1.085)
    Norm Power: 315
    VI: 1
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 2.418 mi
    Min Max Avg
    Power: 178 429 313 watts
    Cadence: 78 114 84 rpm
    Speed: 26.8 31.9 28.8 mph
    Pace 1:53 2:14 2:05 min/mi
    Crank Torque: 186 436 317 lb-in



    Power-Tap #7:
    Duration: 15:04
    Work: 218 kJ
    TSS: 17.5 (intensity factor 0.834)
    Norm Power: 242
    VI: 1
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 7.742 mi
    Min Max Avg
    Power: 0 401 241 watts
    Cadence: 38 156 93 rpm
    Speed: 6.7 32.2 30.8 mph
    Pace 1:52 8:56 1:57 min/mi
    Crank Torque: 0 847 221 lb-in


    Entire workout (228 watts):
    Duration: 1:23:37 (1:33:47)
    Work: 1145 kJ
    TSS: 108.1 (intensity factor 0.881)
    Norm Power: 255
    VI: 1.12
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 38.406 mi
    Min Max Avg
    Power: 0 440 228 watts
    Cadence: 30 186 91 rpm
    Speed: 2.2 38.5 28.8 mph
    Pace 1:34 26:49 2:05 min/mi
    Crank Torque: 0 1008 215 lb-in




  • Posted By Nemo Brauch on 07 Feb 2010 03:28 PM

    Z5 is there for the Heart Rate folks.  Power folks follow the part that says 95-100% FT



    Yeah, but that doesn't really make sense.  It said 2X10' (4')  @ 95-100%/Z4-Z5. Then 1X5' (5') Z5. Then 2X15' (2') @ 85%/Z3.

    So I'm assuming it was an oversight not to include the % for us power users on that 5' interval.  I can't imagine the HR folks would have a 5' interval that the power users didn't for the same workout.

  • Zone 5 should be VO2max work so I usually just make sure I keep it at or slightly above 110%.

    Per the EN data tool zone 5 for power users is >110% and per Coggan zone 5 is 106-120% of FTP.

    Hope that helps.

     

  • Posted By Chris Smyth on 07 Feb 2010 05:42 PM

    Zone 5 should be VO2max work so I usually just make sure I keep it at or slightly above 110%.

    Per the EN data tool zone 5 for power users is >110% and per Coggan zone 5 is 106-120% of FTP.

    Hope that helps.

     

    Chris is dead on for this. It's a bit confusing that the plan calls out " 95-100%/Z4-Z5", but the Data Tool Zones say Z4 = 95 - 100% and Z5 = 110%. Bottom line - the "new" 5' interval in the bike plan (at least in the advanced, it was added this week - UGH) is 110%.

  • So, I did my weekend ride with a group computrainer session Vision Quest. Turns out the first week was just a fixed course, so I tried to fit my interval plan onto the rolling course. Only problem was the main session was only 40', so not enough time for the 85% intervals ... felt good on the 2 x 100%, and survived the 100%!!

    100% (264W) Interval 1:
    Duration: 10:00
    Work: 162 kJ
    TSS: 17.5 (intensity factor 1.026)
    Norm Power: 271
    VI: 1
    Min Max Avg
    Power: 202 332 271 watts
    Heart Rate: 149 170 164 bpm
    Cadence: 68 96 80 rpm

    100% (264W) Interval 2:
    Duration: 10:00
    Work: 158 kJ
    TSS: 16.9 (intensity factor 1.007)
    Norm Power: 266
    VI: 1.01
    Min Max Avg
    Power: 20 348 264 watts
    Heart Rate: 162 170 168 bpm
    Cadence: 64 90 79 rpm

    110% (290W) Interval 1:
    Duration: 4:57
    Work: 87 kJ
    TSS: 10.4 (intensity factor 1.124)
    Min Max Avg
    Power: 84 386 293 watts
    Heart Rate: 163 178 172 bpm
    Cadence: 74 80 79 rpm
    Entire workout (195 watts):
    Duration: 1:18:02 (1:23:36)
    Work: 909 kJ
    TSS: 97.9 (intensity factor 0.87)
    Norm Power: 230
    VI: 1.18
    Min Max Avg
    Power: 0 433 195 watts
    Heart Rate: 83 178 150 bpm
    Cadence: 30 116 84 rpm
  • Posted By Joel on 07 Feb 2010 05:27 PM

    Yeah, but that doesn't really make sense.  It said 2X10' (4')  @ 95-100%/Z4-Z5. Then 1X5' (5') Z5. Then 2X15' (2') @ 85%/Z3.

    Ah, I see why it's confusing.  If no % is listed, use whatever the Data Tool says for the Zone listed (in this case Z5=110%FTP).

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