Week 16 Bike
I'll start the the thread early, as I'm out of town for work this week, in LA
Only had time to do the 3 x 12's - I'm playing nurse to a sick wife 
1st 12 was nice 241 (1.01)
2nd 12 was really good 247 (1.03)
The 3rd one I could only manage 237 (0.99)
Get @ it my peeps.
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Did the 3rd day of the bike challenge today. I tried to hold 95% for 60', kind of a TT like effort. 1st 30' I did 96%, but fell off on the second 30' for a total of 91% for 60'
I was outside, and it was cold and windy. After that, I did another 90' @ 80%
Legs are fried for sure, but it was nice to ride outside for 4 days straight.
Dave
Fri - 45 mins indoors using Spinervals Recovery and Technique (I give myself 13.5 miles credit).
Sat - 10 mile easy ride outdoors to check out the new bike set-up.
Sun - 4 mile easy bike warm-up then Duathlon race @ 5K run - 10 mile bike - 5K run. So I got 10 miles TT (23 mph avg) in 45 degrees with wind. Cold!!
Mon - 100 miles easy. 50 with wind at my back, then 50 back into the wind...ugh. Just noodling along since I used up the deep reserve in yesterday's race. I had the day off, the weather jumped into the 60's, so what to do but go riding!? It was my first century ride this year (5hrs 22 mins solo).
I realized a little late that I have to be in the car really early tomorrow so I hopped on the bike for a quick one this evening. I was really in no shape to do anything hard this morning anyhow. Was 2x10 at .98 and .97 and then a few 30/30's til dinner was ready. 31 minutes at .92. Better than nothing.
Hopefully will have time to run during the day tomorrow.
@Dave - nice work. Can't believe you are riding outside this time of year. Must be something in the water over there. I would not even consider it in sub 40 temps.
I had the final test of the Power Clinic today. I can't type much as I have no energy left. All I can say is Work Works baby!!
Before clinic test: 5' power = 317, 20' power = 264
After clinic test: 5' power = 327, 20' power = 285
NEW W/KG = 4.3
I struggled through this mornings 2x20s. The outseason fatigue miced with still pretty new zones is starting to catch me... Im hoping my upcoming races get me a second spurt of energy to finish of the OS!
1x20 - 95%
1x20 - 92%
10 min at 78%
total 70min @ 84%
While the bike hurt The run felt great. I cut the brick to 15min becuase I got up late but avg HIM pace and felt great....
Good work, Team NOS!
Nice work all! Everyone is finding ways to get it done regardless of fatigue/work/life. Beautiful day here in the Austin area with 50+ degrees and sunshine
. Got mine done. I always struggle with the Z3 pace effort at the end of this brick. Did mine on some steep hills today but need to continue working on mental focusing skills to nail the end of this brick. Onward to Wednesday!
Duration: 1:16:25
Norm Power: 274
Distance: 29.041 mi
Min Max Avg
Power: 0 503 264 watts
Heart Rate: 79 163 151 bpm
Cadence: 29 106 90 rpm
Speed: 0 26.3 22.9 mph
Duration: 30:35
NGP: 7:24 (217.4 m/min)
Distance: 4.012 mi
Elevation Gain: 516 ft
Elevation Loss: 587 ft
Grade: -0.3 % (-71 ft)
Min Max Avg
Heart Rate: 109 168 156 bpm
Speed: 6:09 0:00 7:40 min/mi
Altitude: 698 906 774 ft
Trent, glad to see the drillbit experience only made you stronger. You deserve the improvement bro. Congrats!
And you think I'll be pulling you around ToC? Nice work, drillbit.
Did another little custom grab-bag on the bike this morning:
Finished with 1:15 at .92 IF. Legs were pretty cooked but was able to knock out a solid 30-minute Z2/Z3 (6:55/6:40) brick on the t-mill after. I'm always amazed that I can have a good run immediately after I finish up a really hard bike session. Hopefully, that will pay off come race time. I think playing around with these workouts is helping me stay fresh mentally.
Trent, with a 4.3 w/kg in February. That rules.
3x12 was not easy this morning on legs still cooked from my first trail run on Sunday. My quads were not feeling the love
.
But, I got 'er done, which I'm happy for.
Mike
I spent last week ( and will this week as well !) getting acclimated to higher volumes, swimming 3-4x/week and trying to maintain some intensity on the bike and run. Got 2 solid rides in over the weekend at 82 and 87%, total of 4 hours. My legs are wondering what the hell has happened...here we were, rocking along on 6-7 hours/week, making good gains in bike power and run speed, and I go and jam 4+ hours on top !
I have worked thru the remaining 8 weeks to A race and feel good about it....the Beta 2.0 is taking some getting used to, but I know RnP are working feverishly behind the curtain to make it happen.
Rock on NOS !
I've been absent the last week, got some work done biking and running but quite honestly did not even use the PT or Garmin. Anyway back at it 2X15' both at 1.01 and 17' at 83%. Due to time constraints the brick will be done on thursday.
Gordon
28' @ 86%
No brick...was planning to ski but somehow didn't realize I had to watch the younger kiddies so DS could take the oldest one to her hockey game. Oh well...legs still a bit cooked from the 20 miler on Saturday.
Got mine in, but getting out to the barn and on the bike was very tough. Once rolling it was okay.Once again, showing up is half the battle. Just punched the clock and got it over with. 3x12 @ 308, 312, 310. Done, over and out.
Great job today for those nailing their 3 X 12s.
Chris G - hope it's nothing too serious that a day or two of down time can't fix.
I mentally struggled again today and deferred to the lunch hour. Surprisingly made it all the way through the first 20'. Second 20' was a minute by minute mental battle
during the last 10 minutes but some how held on to the end. Glad it's over for today. Onward....
Entire workout (263 watts):
Duration: 1:00:01
Work: 947 kJ
TSS: 85.5 (intensity factor 0.925)
Norm Power: 273
VI: 1.04
Pw:HR: -3.66%
Pa:HR: -4.08%
Distance: 22.836 mi
Min Max Avg
Power: 0 362 263 watts
Heart Rate: 124 163 153 bpm
Cadence: 38 103 90 rpm
Speed: 0 27.1 22.8 mph
Thus far, I have missed one bike workout, and one run workout this week. I have been absolutely fatigued, both mental and physical! I realllllllly wanted to run outside this afternoon, but cannot, as I have to work. So, I will do a run tomorrow, and the prescribed workouts this weekend. However, I feel like I have cheated myself with missing 2 workouts! It is such a dilema!
Well, I guess I was due for one of these. Total power outage this morning. Planned on attempting the 2x20 workout. Did my usual warm-up then got about a minute into the first rep and had absolutely nothing. I mean like I could barely get up to 90% let alone 95 or 100%. OK, so I'll just lower my sights and try for 10 minute reps...uh-uh...a couple more minutes and I was barely holding 85-90%. OK, how about a 5-minute rep? Nope. Not even close. I actually started laughing it was so bad. So I eased off, did a handful of 30/30s just so I could feel like I did something and got off the bike. Probably good to experience these every once in a while. Planning my comeback for Saturday...
Sounds like a lot of us are in need of some R-E-S-T! After four straight days of long hard rides this weekend, I've been re-arranging this week so I don't dig a huge hole for myself.
Those days of just not having it happen. The important part is to just recognize it and stand down like a few people have done already.
Letting your body absorb all the work we've been doing is so important and a lesson that took me a while to learn. In fact, I'm still learning and always will be.
Keep the updates coming, whether you nailed it or it nailed you. We need to hear about both sides of the battle.
Dave
Give it a read if you want to feel good about the amount of work you've all been doing. The hardest part of training is not training.
Back into the swing for me this week. FTP-fu is missing, but just being consistent and not forcing stuff just to force it.
Did the same workout T + Th as 60' with 2x6' at FTP + some z3 work. It's so funny. I can hit 208-210 for the short intervals but it's a struggle. A few minutes rest and then I can sit at .9+ for 30' no problem. It's going to rock when the body starts to absorb the work!
Team, am taking the family away for the weekend so moved Saturday's brick up to today. No rest day concerned me coming off of yesterday considering my mental state but a guy has to try after the many examples of "no limits" posted in this forum. I think I have finally whipped the sinus/throat thing and broken the back of these new zones. Did a 10 X 1.5'(1.5') 3 X 1'(1') 4 X 30"(30") all at 1.25 - 1.29 and finished off with a .90+ interval. Below I am also sharing my total TSS scores excluding the Mon/Fri swims, (last number in each line) for the recent past weeks including this week. This week should end up around 580-600 once the runs are complete.
Your posts are helping me to just keep coming back regardless of the prior day. Thank you and good luck crushing it tomorrow!
Ending Duration Distance Weight HR TSS
2/7/2010 7:07:49 105.64 177.0 150 586
1/31/2010 5:41:31 93.20 177.0 149 461
1/24/2010 6:39:06 104.57 180.0 150 512
1/17/2010 6:45:51 103.42 180.0 151 534
Duration: 1:15:47 (1:16:30)
Work: 1169 kJ
TSS: 118.7 (intensity factor 0.971)
Norm Power: 286
Distance: 29.05 mi
Min Max Avg
Power: 0 505 258 watts
Heart Rate: 91 167 147 bpm
Cadence: 41 106 88 rpm
Speed: 0 33.3 23.0 mph
Duration: 25:03
rTSS: 38.6 (0.924)
NGP: 6:59 (230.6 m/min)
Distance: 3.554 mi
Elevation Gain: 338 ft
Elevation Loss: 343 ft
Grade: -0.0 % (-5 ft)
Min Max Avg
Heart Rate: 90 170 161 bpm
Cadence: 42 92 82 rpm
Speed: 5:29 0:00 7:03 min/mi
Altitude: 661 789 727 ft
Forerunner305 [Run]:
Duration: 30:31 (30:55)
rTSS: 46.4 (0.916)
NGP: 7:02 (228.6 m/min)
Distance: 4.25 mi
Elevation Gain: 425 ft
Elevation Loss: 409 ft
Grade: 0.1 % (16 ft)
Min Max Avg
Heart Rate: 90 170 161 bpm
Cadence: 41 92 81 rpm
Speed: 5:27 0:00 7:12 min/mi
Altitude: 661 789 726 ft
2/21/2010 4:02:49 84.94 177.0 150 436
Shaughn excellent work as always.
I got in a shortened version of Thursday's bike today. Worked late and a SAU commitment so 37' of work in today only a 2X12 both at 1.00.
I'll hit the workout tomorrow but was feeling the 2X12.
Gordon