Its not just you I've been ignoring the Nov OS as well. I have not posted in a week other than the wednesday weigh in. Really not power or garmin last week just some training. I'm back at it 2X15 at 1.01 and 17' at 83%. The brick workout will be done on thursday due to time constraints. I'm looking forwar to the vdot test next week
Got my 2x20's done early this AM. I also fixed my internet on my computer with WKO+ installed, so I can share a little more data again!!!
On the topic of bike fit, is there a place where people are sharing pics of how they look on their bike? They talked about it in the podcast, but I never saw anything poking around.
Nathalie, wow 2'!!! wonderful I know you have been working hard, so that is wonderful!! I rejoice with you. Tom nice to know you are all pooped up on the data. gilberto, just thinking of your nice warm weather is making me not like you!!!! ha. yep still cold here, but our coldest month and I think my Guatemala trip is gonna feel so nice and when I get back 7 March it will be warmer!!! so I have just got to hold on for 2 weeks!! I did ride yesterday...so I was thinking hey it is warmer out there..... 38 and 14 mphs winds!!! dang it, this wind is ruining a nice ride!! the sun was sorta out... I could see it behind the clouds. but the wind was COLD....or perhaps my legs were tired??? anyways 10 miles of glory (not) and I was back at my car!! there had been ice earlier in the day so I had waited and by lunch hour the wind was up. but all good training I am sure right??? ha. cuz races like NOLA last year didn't phase me with the wind. you can get dadgum real low on your bike with winds like that. so I hope y'all on your trainers are turning your fans up full blast!!! ha. nah just kidding. supposed to be a bit nicer and I know I leave 27 Feb so trying to sorta make the most of any nice weather.... I think over 40 this afternoon. my bike is disgustingly dirty... I have ridden my tri bike non stop for one year now, never switched to the road bike so that is why I was able to lend it out. talk at ya later!!
Natalie- that's AWESOME! [insert the old 3.0 smiley jumping up and down clapping his hands over his head here]
Tom- Keith started up this thread for Bike Fit Critique You could add your stuff there.
Marianne- your ability to inspire me never ends! I got out this morning and rode outside in 32 degree temps with 10mph winds. I figured if you were out there- I could be too!!
Dan- I'm sooooooo jealous of your getting to ride outside in Tuscon!! You better post pics!
Hey Gang - Getting my usual slow start to getting on the forum this week. @Marianne - Love the bad dogs example (except, you shouldn't take responsibility. You're such a "mom"!) This weekend, our two Weimaraners were naughty too - but I'm not taking the blame! Son and GF visiting from college, and a nice family dinner planned. DW left a pan on the stove to make rice-a-roni, all ready with uncooked rice, butter, seasoning packet ... just add water and turn the heat on when the roast is done. She left the house for 30 minutes, coming home to find the empty pan on the floor and no rice or butter anywhere to be found. Uncooked rice? Come on dogs! Then, she had some brownies wrapped in foil for the kids to take back to Purdue with them. They were placed on top of the microwave (so definitely out of the counter-surfing zone, we thought), but when we got home from church, there was a pile of clean foil shreds on the kitchen floor ... Congrats to all who did the Presidents Weekend Challenge. I specifically avoided looking at it, as I love to compete, but need to focus! @Jorge - Ditto the comments on 3:51 @ IF > 1. WOW!! @Al/Marianne - You are sooo committed to go out in the cold weather. Maybe I should move to SoCal, as I definiitley don't have the temperature commitment for Northern IL. @Nathalie - Nice bump on the run pace. Congrats on your PR. @Robin - Nice Work. @Michele - Time to teach DH about the value of Low-Volume / High Intensity for the OS. @Gilberto - Nice job knocking out those 2x20's! Monday,I decided I had to bite the bullet and start swimming again. Did a mile, mostly swim and pull. I need toget ready for Escape From Alcatraz in 10 weeks. I knew it was cold (~55) and a current to work against, but when I looked up the race details, I was bluntly reminded that the swim is long too. I was thinking ~ Oly, but it is super-Oly, with 1.5 mi swim, 18 mi bike, 8 mi run. Why is the swim disproportionately long? (I guess the prison wardens weren't concerned about standard race distances!) Tuesday, I did the 2x20, barely holding on for the second 20. I definitely will make sure I get a rest day before the FTP test next week. Today, I had 4 x 1mi @ TP (7:11) scheduled. After a 1 mi warmup, I noticed my lingering left ankle soreness was more noticeable. (Background: Ache is just below the "knob" on the outside of the ankle. Doesn't get worse from running (or better from not running), just a nuisance. I can feel it mostly if I torque my ankle while stretching or sitting on it. I had a friend whos a PA look at it, and she thought tendonitis where the ligaments connect. Alieve 2 x a day, and watch. Been doing that, with no change.) So, I decide to try the intervals and watch carefully. 1st one 6:54, ankle a bt better than during the warm up. 5 min recovery, then 2nd one 6:44. Ankle more noticeable than usual. Decided to stop here and make an appointment with my Sports Medicine Doc ... Stay tuned. Keep up the good work everyone!
@Dan : Give it some time, I went though the same thing when I went to my tri bike from road. Which makes me wonder, if I'm seeing these numbers on the tri bike, what would they be on the road bike........
@Nemo : Taken at ~33mph along Skyline in the Bay Area, below the fog is the peninsula and south bay, behind the tree is Mt Hamilton.
Mike- Escape from Alcatraz is on my life list. Especially now that I am less afraid of ocean swells.
We got about 8 inches of snow. I shoveled last night and again before work. No running. I did a cardio DVD and corework. So, I am sitting in my office wondering why my quads are aching... oh yeah! I did lots of jumping and squats this AM!
Had a weird bike workout last evening on the 2 x 20s. On Monday I rode (IF=83%) about 50 miles outdoors (wonderful warm day) so was a little unsure whether I'd be able to complete the 20 min intervals on Tues. As I finished the first 20, I had settled for only doing 5min for the second interval because my legs felt exhausted. At the 5min mark, I put my head down and said one more minute, just settled into a trance looking down..........and just kept pedaling without looking at the clock. Next thing I know I am at the 15min mark in the 2nd interval. I was amazed and just continued for the final 5min. I was certain I would not be able to go 20min at the start of that 2nd interval. As usual, since I do my workouts primarily in the early evening hours, the ability to read posts about the workout continue to inspire me.
My workout: 50min total; 2 x 20 at 261w, total IF=96%.
Now I get think and dream about today's (Wed) run workout.
@Dan - I hear you on the bike fit changes. I changed mine to a tt position over the weekend and I am down with my power also. Can't wait for my body to adjust to it.
Needless to say, my 2x15's yesterday were not the best.
And the crazy lady at work is making going to the gym to run impossible so far today. Grrr. Stop breaking things so I don't have to fix them! ;-)
Ralph I hope you are feeling better!!! Mike, yep Rudy ate some valentine cupcakes over the weekend and some gummy bears too!!! he has quite the nose for good food!! he also seems to like Cheezits like I do too! I walked this morning while he ran and I rode my bike cuz it was warmer out there.... about this time every year cuz TofC happened, I would have a bike focus week and depending on the weather is what i can do.... it was in the 40's and sunny although windy and the river was rippling with the wind but the sun was shining making it almost look like the ocean == I said almost!! quite a few cyclists were out with the warmer temps and only a bit of snow outlined the trails.....basically on my way home from lunch with my Mom, I drive right by the Rivertrail, so just drop in for a quick ride....10 miles is my minimum for my "bike fix" but I feel so much better....!! PBJ sandwich for a treat and life is good!!! still that pesky wind out there though. in fact I was overdressed today!! yep actually got hot on my bike! that is a good feeling!! okay gotta scoot.... I am such a sunshine gal, it is streaming in the windows and it feels warm..... I could live in So Cal but not in ILlinois (again, had first child in Lakewood hospital)..... I hope your day has gone well!!! hooray for you Nemo!! see riding outside feels good doesn't it!!??
Nemo and Jorge - Thanks for the positive vibes feeling a bit better. Maybe the VIT C I have been abusing the last 48 hours. Nathalie - Great news with the breakthru. You are setting yourself up for a good season. Mike - Hope that ankle won't give you any long term trouble. Take it easy. The weim story sounds familiar. I had a ridgeback that ate a large jar of peanut butter once.....well most of a jar the center was a perfect spiral. I guess the toungue could only get so much. I have also had a Daushund that could climb and leap to counter surf. Wish I had a web cam then.... Dan - Also doing the TT bike fit thing and just got a new saddle. My numbers are also a bit down so I was happy to see that I am not alone in that boat also switched to a ISM saddle this week.
Ok Well I decided to give Tuesdays 20x2 a hot instead of the run. I have been adjusting my fit and it feels pretty good. I have taken a few pictures as I am doing this and still will post but now I want to wait to get some shots with my new saddle.
Tuesday evening run: 50:20; (2x20 bike in the morning);
7:36min/mile overall pace. run outdoors. this course has a good gradual hill. felt good, but i am about 10lbs too heavy currently and definitely felt it on the climb.
Evening 4x1mile later tonight under the lights at the track. will post tomorrow.
Regarding 2x20's on tired legs and in new aero positions:
-my take is to adjust accordingly and complete the workout. these are not the actual tests just yet, so it's ok to just get the work done. my training bike reads out low watts due to the particular ergomo on it and it is definitely annoying to see low watts, but the point for now (i.e. not yet testing) is to get your mind and body used to the 20minutes.
on tired legs, i'd drop the watts from the recommended 95/100% to whatever it takes to get you through the session. focus on perfect form to avoid injury. sometimes you get your mojo back half way into the session and problem solved as described earlier.
with new aero position, forget watts, and work as hard as you need to, to get through the session. in time, as you all stated, the numbers will come back up (they are still there, just not for this position yet). in the meantime, use what ever watts you were able to generate during the 2x20 to be your aero position FT, until it all balances out. by the way, it may be that the right balance of power and aero for your body flexibility is actually at a lower wattage than you may find desirable. for example, a position that gives you an FT of 290 may yield better overall advantage in an ironman, due to the watts/aerodynamic combo advantage, than a more upright position that gives you an FT of 300. The former will get you to a faster marathon, but requires patience and willingness to tolerate reporting low watts for awhile.
anyway, i am sure there are forums all over this site that explain this better than me. i hope this helps people get through the 2x20s and that i am not giving bad advice!
Ouf, that snowshoe race was tough tonight !!! You never know what they are going to throw at us and tonight was especially long..3.7 of really hilly terrain. It was snowing prettry good so it was thick and wet. Great workout. I'm feeling my hamstrings now !! I will be one with my roller tonight while watching the Olympics ! I was also pleased that tomorrow's bike doens't have any 15" but 3x10..for some reason I was happy about that. Now the question is when to do them..Kids are off school and I told them I would take them skiing..I got some ski's last weekend( it's been 12years that i've been snowboarding so it should be interesting) . Anyway I might do the bike in the afternoon after sking and before work.
Waking up early is not very appealing to me right now ; ) Thank you all for the kind words about my running. This group is awesome !! I'm inspired by all your workouts !!!
I got my run in tonight and it felt good. 2x 1/2 mile (5:01 & 5:15) and 2X1 mile (10:15 & 9:52). I was a little hot on the last mile 10:34 is what I am supposed to be doing. It got dark out and I just kept running apparently too fast. I am definitely motivated for the vdot test next week.
I know you are working on your running so good job Gordon!!! Nathalie, sounds like you are IN the thick of snow with kids or racing!!! snow skiing makes me laugh at myself.... husband in army stationed in Germany and one month, we take a battalion ski trip except I don't know how... doesnt deter anybody and they take us to the top and one way down!!! black slopes and I was scared to death..... "danger of death" signs posted at the edges... not the best way to learn how to ski!!! I had a snowplough that beat everybody's!! oh my. so then I got lessons and my next group trip was down the side of the "prudential mountain", not sure how I did that one, cuz I fell and went down it on my tummy face first, sliding down!! won a tshirt that day for the best crash!! and those pink ski gloves that you see me wear date back to when I also had a hot pink ski suit and poles.. figuring people could see me and get out of my way!! the best part was hot choc at the lodge~~~
Way to go everyone! This group is on fire. You guys keep me motivated to push hard every workout. Thanks!
Fun week of testing next week then my favorite stuff starts on the bike...VO2max work. Can't wait!
Did 1 hour on the trainer this monring with 2 x 12' and 15' of ABP. Legs still feeling some fatigue from the hard weekend rides and the cumulative effects of 7 weeks of OS...
Geeeze- you folks are hard to keep up with!! Love Teddy the Corgi! He's got enough energy for all of us! And I'm loving the snowshoe stories too. Who knew that snowshoeing would be so popular in DC this year!??? CRAZY! I did my run in the pool again this morning =same story different week. What I'm REALLY looking forward to is the weekend! Forecast is for 50 on Saturday and that happens to be my B-day. I plan on celebrating by going for a 44 mile bike ride!
wednesday 4x1mile outdoor track: legs tightening up at miles 3 and 4.
2mile warm up;
mile 1: 6:01:00;
4 minute rest;
mile 2: 6:00:54;
4minute rest;
mile 3: 6:08:49;
4 minute rest;
mile 4: 6:09:87;
thursday 2x12 bike outdoors, rose bowl pain cave: rode race bike today. did not stretch after run last night, so could feel the lactic acid straight away (heavy legs).
interval 1: 12:02;
NP 231; IF 0.963; VI: 1.03; distance: 4.073miles;
power: min 48; max 340; avg 225;
heart: min 106; max 165; avg 157;
cadence: min 67; max 97; avg 84;
speed: min 14.4; max 26.3; avg 20.3;
4minute rest...
interval 2: 12:00;
NP 214; IF 0.894; VI: 1.01; distance: 4.193miles;
power: min 0; max 338; avg 212;
heart rate: min 131; max 163; avg 157;
cadence: min 66; max 97; avg 82;
speed: min 15.4; max 26.5; avg 21.0;
the above is nothing compared to running in snow shoes, riding trainer indoors, riding in the rain, etc., but alas we softies must never stop trying.
i'll need to cram in some riding tomorrow, since we have rain predicted for the weekend.
Making good progress w/ my new more aero self. Didn't feel like a drunk white guy on a wedding dance floor. A work in progress for sure. Did all the intervals aero since I have some non EN friends to crush in Tucson in a few weeks. @Tom Scroggins knows 'em '
Whew... What a week. These workouts are tough. Finished my 3x10's this morning. Felt good, but power is still a little low because I switched to a TT position. Power was better than Tuesday though. I'm glad Friday is a rest day. I need it.
Comments
Its not just you I've been ignoring the Nov OS as well. I have not posted in a week other than the wednesday weigh in. Really not power or garmin last week just some training. I'm back at it 2X15 at 1.01 and 17' at 83%. The brick workout will be done on thursday due to time constraints. I'm looking forwar to the vdot test next week
Gordon
Way! To! GO!
Got my 2x20's done early this AM. I also fixed my internet on my computer with WKO+ installed, so I can share a little more data again!!!
On the topic of bike fit, is there a place where people are sharing pics of how they look on their bike? They talked about it in the podcast, but I never saw anything poking around.
20' #1:
Duration: 20:08
Work: 276 kJ
TSS: 34.9 (intensity factor 1.019)
Norm Power: 228
VI: 1
Pw:HR: 4.27%
Pa:HR: 3.85%
Distance: 6.62 mi
Min Max Avg
Power: 185 283 228 watts
Heart Rate: 140 171 163 bpm
Cadence: 67 83 80 rpm
Speed: 17.3 20.4 19.7 mph
Pace 2:57 3:28 3:03 min/mi
Crank Torque: 196 323 241 lb-in
20' #2:
Duration: 20:09
Work: 275 kJ
TSS: 34.7 (intensity factor 1.017)
Norm Power: 228
VI: 1
Pw:HR: 2.69%
Pa:HR: 3.28%
Distance: 6.623 mi
Min Max Avg
Power: 181 274 228 watts
Heart Rate: 136 175 168 bpm
Cadence: 73 84 80 rpm
Speed: 17.9 20.4 19.7 mph
Pace 2:57 3:21 3:03 min/mi
Crank Torque: 196 297 240 lb-in
Entire workout (200 watts):
Duration: 1:01:05 (1:01:22)
Work: 732 kJ
TSS: 93.2 (intensity factor 0.957)
Norm Power: 214
VI: 1.07
Pw:HR: 9.6%
Pa:HR: 5.22%
Distance: 18.532 mi
Min Max Avg
Power: 0 395 200 watts
Heart Rate: 78 175 156 bpm
Cadence: 41 104 80 rpm
Speed: 2.2 23.3 18.3 mph
Pace 2:34 26:49 3:17 min/mi
Crank Torque: 0 443 212 lb-in
Natalie- that's AWESOME! [insert the old 3.0 smiley jumping up and down clapping his hands over his head here]
Tom- Keith started up this thread for Bike Fit Critique You could add your stuff there.
Marianne- your ability to inspire me never ends! I got out this morning and rode outside in 32 degree temps with 10mph winds. I figured if you were out there- I could be too!!
Dan- I'm sooooooo jealous of your getting to ride outside in Tuscon!! You better post pics!
@Marianne - Love the bad dogs example (except, you shouldn't take responsibility. You're such a "mom"!) This weekend, our two Weimaraners were naughty too - but I'm not taking the blame! Son and GF visiting from college, and a nice family dinner planned. DW left a pan on the stove to make rice-a-roni, all ready with uncooked rice, butter, seasoning packet ... just add water and turn the heat on when the roast is done. She left the house for 30 minutes, coming home to find the empty pan on the floor and no rice or butter anywhere to be found. Uncooked rice? Come on dogs! Then, she had some brownies wrapped in foil for the kids to take back to Purdue with them. They were placed on top of the microwave (so definitely out of the counter-surfing zone, we thought), but when we got home from church, there was a pile of clean foil shreds on the kitchen floor ...
Congrats to all who did the Presidents Weekend Challenge. I specifically avoided looking at it, as I love to compete, but need to focus!
@Jorge - Ditto the comments on 3:51 @ IF > 1. WOW!!
@Al/Marianne - You are sooo committed to go out in the cold weather. Maybe I should move to SoCal, as I definiitley don't have the temperature commitment for Northern IL.
@Nathalie - Nice bump on the run pace. Congrats on your PR.
@Robin - Nice Work.
@Michele - Time to teach DH about the value of Low-Volume / High Intensity for the OS.
@Gilberto - Nice job knocking out those 2x20's!
Monday,I decided I had to bite the bullet and start swimming again. Did a mile, mostly swim and pull. I need toget ready for Escape From Alcatraz in 10 weeks. I knew it was cold (~55) and a current to work against, but when I looked up the race details, I was bluntly reminded that the swim is long too. I was thinking ~ Oly, but it is super-Oly, with 1.5 mi swim, 18 mi bike, 8 mi run. Why is the swim disproportionately long? (I guess the prison wardens weren't concerned about standard race distances!)
Tuesday, I did the 2x20, barely holding on for the second 20. I definitely will make sure I get a rest day before the FTP test next week.
Today, I had 4 x 1mi @ TP (7:11) scheduled. After a 1 mi warmup, I noticed my lingering left ankle soreness was more noticeable. (Background: Ache is just below the "knob" on the outside of the ankle. Doesn't get worse from running (or better from not running), just a nuisance. I can feel it mostly if I torque my ankle while stretching or sitting on it. I had a friend whos a PA look at it, and she thought tendonitis where the ligaments connect. Alieve 2 x a day, and watch. Been doing that, with no change.) So, I decide to try the intervals and watch carefully. 1st one 6:54, ankle a bt better than during the warm up. 5 min recovery, then 2nd one 6:44. Ankle more noticeable than usual. Decided to stop here and make an appointment with my Sports Medicine Doc ... Stay tuned.
Keep up the good work everyone!
@Nathalie : Nicely done ! And yeah, from what I'm seeing Work does WORK.
@Ralph : Feel better man.
@Dan : Give it some time, I went though the same thing when I went to my tri bike from road. Which makes me wonder, if I'm seeing these numbers on the tri bike, what would they be on the road bike........
@Nemo : Taken at ~33mph along Skyline in the Bay Area, below the fog is the peninsula and south bay, behind the tree is Mt Hamilton.
We got about 8 inches of snow. I shoveled last night and again before work. No running. I did a cardio DVD and corework. So, I am sitting in my office wondering why my quads are aching... oh yeah! I did lots of jumping and squats this AM!
Hope everyone is enjoying their Wednesday!
Had a weird bike workout last evening on the 2 x 20s. On Monday I rode (IF=83%) about 50 miles outdoors (wonderful warm day) so was a little unsure whether I'd be able to complete the 20 min intervals on Tues. As I finished the first 20, I had settled for only doing 5min for the second interval because my legs felt exhausted. At the 5min mark, I put my head down and said one more minute, just settled into a trance looking down..........and just kept pedaling without looking at the clock. Next thing I know I am at the 15min mark in the 2nd interval. I was amazed and just continued for the final 5min. I was certain I would not be able to go 20min at the start of that 2nd interval. As usual, since I do my workouts primarily in the early evening hours, the ability to read posts about the workout continue to inspire me.
My workout: 50min total; 2 x 20 at 261w, total IF=96%.
Now I get think and dream about today's (Wed) run workout.
Needless to say, my 2x15's yesterday were not the best.
And the crazy lady at work is making going to the gym to run impossible so far today. Grrr. Stop breaking things so I don't have to fix them! ;-)
Ralph I hope you are feeling better!!! Mike, yep Rudy ate some valentine cupcakes over the weekend and some gummy bears too!!! he has quite the nose for good food!! he also seems to like Cheezits like I do too! I walked this morning while he ran and I rode my bike cuz it was warmer out there.... about this time every year cuz TofC happened, I would have a bike focus week and depending on the weather is what i can do.... it was in the 40's and sunny although windy and the river was rippling with the wind but the sun was shining making it almost look like the ocean == I said almost!! quite a few cyclists were out with the warmer temps and only a bit of snow outlined the trails.....basically on my way home from lunch with my Mom, I drive right by the Rivertrail, so just drop in for a quick ride....10 miles is my minimum for my "bike fix" but I feel so much better....!! PBJ sandwich for a treat and life is good!!! still that pesky wind out there though. in fact I was overdressed today!! yep actually got hot on my bike! that is a good feeling!! okay gotta scoot.... I am such a sunshine gal, it is streaming in the windows and it feels warm..... I could live in So Cal but not in ILlinois (again, had first child in Lakewood hospital)..... I hope your day has gone well!!! hooray for you Nemo!! see riding outside feels good doesn't it!!??
Nathalie - Great news with the breakthru. You are setting yourself up for a good season.
Mike - Hope that ankle won't give you any long term trouble. Take it easy. The weim story sounds familiar. I had a ridgeback that ate a large jar of peanut butter once.....well most of a jar the center was a perfect spiral. I guess the toungue could only get so much. I have also had a Daushund that could climb and leap to counter surf. Wish I had a web cam then....
Dan - Also doing the TT bike fit thing and just got a new saddle. My numbers are also a bit down so I was happy to see that I am not alone in that boat also switched to a ISM saddle this week.
Ok Well I decided to give Tuesdays 20x2 a hot instead of the run. I have been adjusting my fit and it feels pretty good. I have taken a few pictures as I am doing this and still will post but now I want to wait to get some shots with my new saddle.
Duration: 20:12
Work: 263 kJ
TSS: 37 (intensity factor 1.048)
Norm Power: 217
VI: 1
Pw:HR: 6.86%
Pa:HR: 5.94%
Distance: 6.738 mi
Min Max Avg
Power: 167 272 217 watts
Heart Rate: 96 134 126 bpm
Cadence: 67 79 74 rpm
Speed: 17.5 21.1 20.0 mph
Pace 2:50 3:25 3:00 min/mi
Crank Torque: 195 309 247 lb-in
Power-Tap #2:
Duration: 4:02
Work: 24 kJ
TSS: 1.7 (intensity factor 0.498)
Norm Power: n/a
VI: n/a
Pw:HR: -45.81%
Pa:HR: -27.95%
Distance: 0.961 mi
Min Max Avg
Power: 0 242 101 watts
Heart Rate: 95 132 105 bpm
Cadence: 30 72 52 rpm
Speed: 5.7 20 14.2 mph
Pace 2:60 10:37 4:13 min/mi
Crank Torque: 0 338 162 lb-in
Power-Tap #3:
Duration: 20:11
Work: 258 kJ
TSS: 35.8 (intensity factor 1.031)
Norm Power: 213
VI: 1
Pw:HR: 2.55%
Pa:HR: 3.92%
Distance: 6.705 mi
Min Max Avg
Power: 132 299 213 watts
Heart Rate: 98 143 132 bpm
Cadence: 57 94 70 rpm
Speed: 15.8 22 19.9 mph
Pace 2:44 3:47 3:01 min/mi
Crank Torque: 196 349 257 lb-in
Overall happy with the work. Still not feeling a 100% but better. May do Wed run on Thursday havent decided yet.
Hello:
Tuesday evening run: 50:20; (2x20 bike in the morning);
7:36min/mile overall pace. run outdoors. this course has a good gradual hill. felt good, but i am about 10lbs too heavy currently and definitely felt it on the climb.
Evening 4x1mile later tonight under the lights at the track. will post tomorrow.
Regarding 2x20's on tired legs and in new aero positions:
-my take is to adjust accordingly and complete the workout. these are not the actual tests just yet, so it's ok to just get the work done. my training bike reads out low watts due to the particular ergomo on it and it is definitely annoying to see low watts, but the point for now (i.e. not yet testing) is to get your mind and body used to the 20minutes.
on tired legs, i'd drop the watts from the recommended 95/100% to whatever it takes to get you through the session. focus on perfect form to avoid injury. sometimes you get your mojo back half way into the session and problem solved as described earlier.
with new aero position, forget watts, and work as hard as you need to, to get through the session. in time, as you all stated, the numbers will come back up (they are still there, just not for this position yet). in the meantime, use what ever watts you were able to generate during the 2x20 to be your aero position FT, until it all balances out. by the way, it may be that the right balance of power and aero for your body flexibility is actually at a lower wattage than you may find desirable. for example, a position that gives you an FT of 290 may yield better overall advantage in an ironman, due to the watts/aerodynamic combo advantage, than a more upright position that gives you an FT of 300. The former will get you to a faster marathon, but requires patience and willingness to tolerate reporting low watts for awhile.
anyway, i am sure there are forums all over this site that explain this better than me. i hope this helps people get through the 2x20s and that i am not giving bad advice!
over and out.
gh
Waking up early is not very appealing to me right now ; ) Thank you all for the kind words about my running. This group is awesome !! I'm inspired by all your workouts !!!
Nathalie
I got my run in tonight and it felt good. 2x 1/2 mile (5:01 & 5:15) and 2X1 mile (10:15 & 9:52). I was a little hot on the last mile 10:34 is what I am supposed to be doing. It got dark out and I just kept running apparently too fast. I am definitely motivated for the vdot test next week.
Gordon
Marianne went show shoeing yesterday brought both of our dogs. Teddy our corgi, is trying to herd us and make us get our snow shoes on.
Pheasant picture I took last week is pretty hard to see my wife took this one last week before a blizzard came through.
Fun week of testing next week then my favorite stuff starts on the bike...VO2max work. Can't wait!
Did 1 hour on the trainer this monring with 2 x 12' and 15' of ABP. Legs still feeling some fatigue from the hard weekend rides and the cumulative effects of 7 weeks of OS...
1st 12': 297
2nd 12': 295
15' @ .87
Entire workout (212 watts):
Duration: 1:01:01
Work: 774 kJ
TSS: 86.1 (intensity factor 0.92)
Norm Power: 249
VI: 1.18
Pw:HR: 10.77%
Pa:HR: 8.05%
Distance: 19.089 mi
Min Max Avg
Power: 0 375 212 watts
Heart Rate: 63 173 140 bpm
Cadence: 56 150 87 rpm
Speed: 2.6 23.7 18.8 mph
10' @ z4:
Duration: 10:00
Work: 127 kJ
TSS: 14.9 (intensity factor 0.944)
Norm Power: 212
VI: 1
Pw:HR: 3.76%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 90 247 213 watts
Heart Rate: 135 164 156 bpm
Cadence: 70 99 91 rpm
Crank Torque: 86 232 199 lb-in
10' @ z4:
Duration: 10:01
Work: 130 kJ
TSS: 15.4 (intensity factor 0.962)
Norm Power: 216
VI: 1
Pw:HR: -4.21%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 0 296 217 watts
Heart Rate: 127 171 161 bpm
Cadence: 67 105 92 rpm
Crank Torque: 0 294 198 lb-in
10' @ z4:
Duration: 9:55
Work: 131 kJ
TSS: 15.6 (intensity factor 0.973)
Norm Power: 219
VI: 0.99
Pw:HR: -0.51%
Pa:HR: n/a
Distance: 0 ft
Min Max Avg
Power: 151 289 221 watts
Heart Rate: 143 171 164 bpm
Cadence: 73 100 91 rpm
Crank Torque: 147 290 206 lb-in
To echo @Jim and @Nemo: It's hard to keep up with everyone in here! GREAT motivation, thanks for that!
2mile warm up;
mile 1: 6:01:00;
4 minute rest;
mile 2: 6:00:54;
4minute rest;
mile 3: 6:08:49;
4 minute rest;
mile 4: 6:09:87;
thursday 2x12 bike outdoors, rose bowl pain cave:
rode race bike today. did not stretch after run last night, so could feel the lactic acid straight away (heavy legs).
interval 1: 12:02;
NP 231; IF 0.963; VI: 1.03; distance: 4.073miles;
power: min 48; max 340; avg 225;
heart: min 106; max 165; avg 157;
cadence: min 67; max 97; avg 84;
speed: min 14.4; max 26.3; avg 20.3;
4minute rest...
interval 2: 12:00;
NP 214; IF 0.894; VI: 1.01; distance: 4.193miles;
power: min 0; max 338; avg 212;
heart rate: min 131; max 163; avg 157;
cadence: min 66; max 97; avg 82;
speed: min 15.4; max 26.5; avg 21.0;
the above is nothing compared to running in snow shoes, riding trainer indoors, riding in the rain, etc., but alas we softies must never stop trying.
i'll need to cram in some riding tomorrow, since we have rain predicted for the weekend.
safe training to all.
G
'
Power-Tap #1:
Duration: 12:01
Work: 196 kJ
TSS: 17.6 (intensity factor 0.937)
Norm Power: 272
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.081 mi
Min Max Avg
Power: 193 396 272 watts
Cadence: 82 191 94 rpm
Speed: 28.9 32.6 30.3 mph
Pace 1:51 2:05 1:59 min/mi
Crank Torque: 110 367 246 lb-in
Power-Tap #2:
Duration: 4:03
Work: 49 kJ
TSS: 3.4 (intensity factor 0.705)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.029 mi
Min Max Avg
Power: 0 283 202 watts
Cadence: 60 159 88 rpm
Speed: 25 32.6 30.0 mph
Pace 1:51 2:24 1:60 min/mi
Crank Torque: 0 296 194 lb-in
Power-Tap #3:
Duration: 12:09
Work: 203 kJ
TSS: 18.7 (intensity factor 0.96)
Norm Power: 278
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.18 mi
Min Max Avg
Power: 4 400 279 watts
Cadence: 69 136 91 rpm
Speed: 29 32.9 30.5 mph
Pace 1:49 2:04 1:58 min/mi
Crank Torque: 0 367 260 lb-in
Power-Tap #4:
Duration: 3:02 (3:53)
Work: 29 kJ
TSS: 2 (intensity factor 0.635)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 1.309 mi
Min Max Avg
Power: 0 317 161 watts
Cadence: 52 127 92 rpm
Speed: 4.5 33.8 27.5 mph
Pace 1:47 13:25 2:11 min/mi
Crank Torque: 0 515 148 lb-in
Power-Tap #5:
Duration: 14:38
Work: 200 kJ
TSS: 16.3 (intensity factor 0.819)
Norm Power: 237
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.75 mi
Min Max Avg
Power: 0 428 228 watts
Cadence: 30 136 95 rpm
Speed: 2.2 40 32.4 mph
Pace 1:30 26:49 1:51 min/mi
Crank Torque: 0 743 203 lb-in
Entire workout (239 watts):
Duration: 58:02 (58:53)
Work: 833 kJ
TSS: 72 (intensity factor 0.863)
Norm Power: 250
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 29.564 mi
Min Max Avg
Power: 0 428 239 watts
Cadence: 30 191 94 rpm
Speed: 2.2 40 30.8 mph
Pace 1:30 26:49 1:57 min/mi
Crank Torque: 0 743 217 lb-in
LMAO- that's usually how I feel AFTER a 2x20!
Great work everyone!