Weather awesome here in the Great Wet North - 57F and crystal clear, so I rode outside for the second time this week. Don't tell RnP, but I did 50 miles/3 hours with NP of 167, IF of 0.74, and TSS of 168. Since I'm wasted from the Power Clinic VO2 work, I have been bagging the bricks, so just refueled and napped afterwards. Tomorrow's a bike commute day, then work on Saturday preceded by a run, with swim and Thursday bike on Sunday.
my screen works now!!! nice weather Al, and yep I would be outside too!!! in fact we had nice weather yesterday!!! too. sounds like a workable schedule and be careful on your commute today!! work on Saturday? doctor.... let's see today is Friday so I bet some of y'all are racing??? this weekend.
It's the pics. When someone posts a picture that is really wide, it makes the Thread page really wide. But when the thread rolls to a new page (like it is now) it returns to the normal width.
My knee was a little sore yesterday, so I took the day off and moved it to today. My bike sessions have been feeling good, so I thought I would play a little today and see how changes in gearing would affect my power to prep for my new FTP test on Monday. Granted I'm well rested this morning, but I'm pretty happy with the results. A stretch goal for my new FTP was 240 watts on Monday. Hopefully this is a sign that I'm on track!
I'm enjoying the rest day, too! Great work everyone. I'm catching up to you in spirit (on week 5 bike and week 2 run)! My running has really suffered since my first injury in late August... so I'm happy to be getting back in the game. I ran without the hand brace for the first time Wed and it didn't throb, which thrilled me! I'm seeing the sun and listening to dripping water/ice melting - I hope that translates to some quality outside run time this weekend (sadly, I"ll be stuck on my trainer for months - until I can make a fist).
You guys are rocking these workouts! I can't wait to see the results of next week's tests roll in.
Easy day for me consisting of a very short, easy swim (1000m) just to stretch out a bit. Immediately followed this with 45' of deep water running with 4 x 6' hard intervals. Feeling good and fresh today.
I'm so eager to put the running legs to the test with some longer runs or throw in some intensity since I'm feeling so good, but I'm being disciplined and patient - my time will come. It feels so good to run (albeit short aand easy) with no pain - it's been a long time!
One last quality bike session tomorrow then it's test time baby! Be smart about recovery this weekend guys. We're in the depths of the OS now and it's easy to cook ourselves.
sorry. when i post a picture, even though i place the cursor where i want the picture to be, it just goes at the top of the screen. in this case, some text got added to the same line. oh well. i promise to take the time to fix it next time.
got chicked (passed by a girl) twice today on a climb. it was like i was standing still. i rode today vs. rest due to forecasted rain on sat. will ride on trainer (god help me), if need be, tomorrow to complete required bike work for the week.
ride: 1:17:20;
work: 734kj;
NP 177; TSS 110.2; IF 0.925.
got an email from REI today...they are having a sale on snow shoes! crazy.
warmest day of 2010 so you guessed it I was out riding, shorts and tank!!! yep with toe covers. well I started in jacket and tights and ditched them by the bathroom and rode with buddies Heather and David!!! 33 miles.... SUNSHINE and SHORTS!! crazy as one week ago I was in as many layers as possible. high 50's today with that pesky wind, yes picked up my tights on way home.......and then I had a downhill, tailwind in SHORTS!! new ones at that! purple and black/gray... oh my gosh!!!! with the tailwind and downhill I was going 28...oooh it felt good, so nice to be warm!!! WARM I tell ya. m
AAAAHHHH Marianne! You are making me so jealous! SHORTS?!?!?! I only wear those indoors!! Sounds like a fabulous day. So glad you enjoyed it. I could almost feel the sun with that description. Ah sweet dreams of sunshine.... :-)
I will do my bike this pm and run following. Thinking a lot about the test next week. A little nervous especially about the bike but I just need to focus and do it. I've been thinking of changing the days but no real need too so I will stick with the schedule the way it is. Monday: bike test and wed: run test. Have a great training day everybody !!
Been following the plans as closely as possible and have noted a few things.
First, I am riding so much better than in the past. I'm amazed that the effort to ride at z3 at the end of the workouts is much easier as well as I'm not struggling nearly as much riding in z4. I am looking forward to the next test to see where my new FTP will be at!
Second, I'm surprised how my running has come around with the drop in volume on these plans. It's exciting to see the strength and possible speed gains for the next test.
Lastly, the recovery time alloted is right on for me, I've had these hard workouts and wondered how I would recover or progress given the schedule and am pleasantly surprised!
So I wanted to share a little info as I'm pretty much a lurker most of the time but want to say thanks to everyone for the constant forum traffic and motivation gained from the group.
Thanks and good luck wih the next round of tests everyone!
Glad all the workouts are going so well!! I wondered what that whole wide screen thing was about - good to know. Gilberto - it's okay - it's worth it to see those warm weather pics . And sorry you got chicked! - yeah, well sorta kinda hahaha..... I'm sure she was a little bitty climbing machine w/ a massive weight to strength ratio! Dan - loved your cold weather pics too - you must go through a lot of bird seed!
Tom - way to go with those intervals and Jim - good job being smart! it will pay off for you. Glad things are going well for you too Steve and don't be such a stranger
Marianne - riding outside!! How nice - I wish I could have yesterday as it was beautiful and today and tomorrow are supposed to be too, but doesn't look like a possibility for me. And shorts!? It has to be at least 65 for me to put shorts on
So I had step down AGAIN! - After my Tuesday ride my hip was really really sore. Usually biking doesn't bother it and I haven't run for almost two weeks. Trouble is it doesn't hurt while I am biking, but after so I never know when I am overdoing it. Bummer..... I got into a run study at the University of Kentucky and am supposed to go run on the treadmill for 30 mins tomorrow - in shoes they provide ....... hmmmmmmm....... not sure about that. I am feeling a lot better today, but the last time I ran on a treadmill I was lame for a week. I am interested in the feedback on the biomechanics etc. but just don't want to make things worse - on the other hand - if I'm honest with myself they are worse and I need to figure out what is going on or my season is gonna be TOAST! Anyway, just thinking out loud here. I am leaning toward making an appointment with a Sports Med. Dr. next week for a 2nd opinion and see if I can get on the right track to figuring out what's going on. Maybe tomorrow will shed some light though too.
Have a great weekend everyone and rest up for those tests! If I test next week I will do it Tuesday or Wednesday and just do the bike, but may just use the bins method to up my FTP as I think the test may put me even further behind the 8 ball.
okay so I was wearing shorts but David in tights and long sleeves and Heather in shorts and jacket, but trying to keep up with them, = I get to wear shorts and tank!! see how that works??? it really was a great ride... many cyclists out on the trail. and cuz we have been riding together for so long, we will be just a chatting and then one of us will nod our heads and off we zoom to pass the other peeps. and them being roadies, stop their talking to cuz they are being passed by triathletes and latch on for a free draft ride! and down the trail we go... one time I even let out a whoop!! maybe twice. and then one roadie popped off and then his buddy too...now of course H and D are ahead cuz my inner tube rigged with a rubber band in my water bottle holder has fallen out!! so I retrieve it as it is a long valve stem!! and the ride was almost over and my emergency calories = honey bun!!! I give to H. and off I go home and they return to.. with a "good ride!" and 33 miles logged in on my Garmin, I am back home.... today?? taking a rest day... no sun!!! back in the 40s and packing for Guatemala!!!! yes.
did my 2x14 this morning. I don't have my laptop w/ wko handy but something like 266/268 then 288 for 7 minutes. I was up at 0400 knocking 'em out so no 85% stuff, I simply didn't have time. Looking forward to the 2x20. I'm recalibrating my head and body still. I'm a work in progress.
@Marianne : Shorts in sub 50 degree weather? Your poor knees! This morning it was mid 50s here and I wore Specialized Roubaix Knickers, Craft Windstopper LS Base layer, and a LS jersey.....as they say, it's all relative
Great ride this morning, everyone is inspiring me to keep pushing and as the coaches say: Always be pushing. My numbers today confirm that next week's test should yield some higher numbers for me:
Jorge, ha ha my knees....yeah I know I should protect them!! I dont' own any knickers... nice ride Nemo!!! nice of hubby to join you and the food sounds pretty good!! Dan?? 4 a.m.??? whoa. my neighbor's dog was barking at that time!! and then so was ours.... but other than that I wasn't awake!! you musta been working today. Yes Steve nice work. okay back to packing.... I gotta buy some socks and stuff like that, I do laundry so much that I don't have 8 days worth of stuff! and nope not gonna recycle socks!! making a list. I am gonna be warm,.... I am gonna be w a r m!! in one week. and need to make hubby a schedule of what happens in a week.....!!! Sat - thru the following Sunday? he will only have 3 kids and 1 dog! I think it has been 11 years ago that I have been gone that long....so this has nothing to do with training, but my mind is on my upcoming trip!! but will train right up to when I leave!!!
I got the workout in today. 4X5X30/30 and then 2X10 and 1X5 in the 80-85%. I then headed out for a 30' run z2 out z3 back 2.9 miles worth of blazing speed.
Look forward to the vdot test. I will be doing this Monday then regular bike rides on Tuesday and Thursday. Recovery will be a huge factor next week as the week 17 bikes are 2X20 and 2X15 at FTP.
I rode again today- just 50min of ABP to shake out my legs from yesterday's B-day ride. I was thinking about mixing up my training schedule next week so I could ride outside on the nicer days in the forecast (supposed to be 55 tomorrow!), but my TSB is -31 right now and I think a rest day tomorrow is a much better idea!
Yep I slept in today as well and took a rest day again, well ran 1 mile before church to get in some prayer time!! but that was just to get outside and shake out the cobwebs... I am one of those people who needs some alone time to recharge! so first thing in the morning, I like to go outside! it was about to rain so very humid but warmer!!! yeah...
I didn't rest because we had GORGEOUS weather! I went for a great run. But I have been keeping my eye on the forecast and I will not be running this week as multiple small snow storms are predicted. So I will not be getting in a VDOT test. And since I tested on the bike last week at the end of Power Clinic, no bike test either. I am going to make this a core strength and rest week. Yes- the pushups will continue!
Hi Team, Hope everyone is rocking their FTTs today!! I'm going to do mine tomorrow. Another inspiring week for everyone out here - fighting through weather, injuries and life; making it happen. I went to see the doc on Tues- nagging tendonitis / tendonosis in left ankle. Not a season-ender, but gonna lay off running for a week and see if it eases. More time for biking and swimming!! As such, I've been preet buch off-schedule most of the week.taught Spin Wed and Fri, swam Thu and Sat and then did a computrainer group ride on Sun. 4 x 10 min - 95 - 110%. Felt good, no apparent irritation to ankle
Comments
Weather awesome here in the Great Wet North - 57F and crystal clear, so I rode outside for the second time this week. Don't tell RnP, but I did 50 miles/3 hours with NP of 167, IF of 0.74, and TSS of 168. Since I'm wasted from the Power Clinic VO2 work, I have been bagging the bricks, so just refueled and napped afterwards. Tomorrow's a bike commute day, then work on Saturday preceded by a run, with swim and Thursday bike on Sunday.
12'@ 100% (224w) #1:
Duration: 12:10
Work: 175 kJ
TSS: 23.1 (intensity factor 1.068)
Norm Power: 239
VI: 1
Pw:HR: 5.12%
Pa:HR: 2.9%
Distance: 3.991 mi
Min Max Avg
Power: 149 294 239 watts
Heart Rate: 138 162 155 bpm
Cadence: 69 79 75 rpm
Speed: 16.7 20.3 19.6 mph
Pace 2:58 3:35 3:03 min/mi
Crank Torque: 182 338 268 lb-in
12'@ 100% (224w) #2:
Duration: 12:05
Work: 173 kJ
TSS: 22.8 (intensity factor 1.064)
Norm Power: 238
VI: 1
Pw:HR: 3.74%
Pa:HR: 2.87%
Distance: 3.985 mi
Min Max Avg
Power: 191 299 238 watts
Heart Rate: 137 166 160 bpm
Cadence: 69 78 76 rpm
Speed: 18.3 20.5 19.7 mph
Pace 2:56 3:17 3:02 min/mi
Crank Torque: 219 342 266 lb-in
15' @ 85% (190w):
Duration: 15:04
Work: 171 kJ
TSS: 17.9 (intensity factor 0.845)
Norm Power: 189
VI: 1
Pw:HR: 1.33%
Pa:HR: 0.75%
Distance: 4.511 mi
Min Max Avg
Power: 120 245 189 watts
Heart Rate: 136 157 148 bpm
Cadence: 61 86 82 rpm
Speed: 16.9 18.7 17.9 mph
Pace 3:12 3:33 3:21 min/mi
Crank Torque: 137 269 196 lb-in
Entire workout (192 watts):
Duration: 1:01:41 (1:05:22)
Work: 711 kJ
TSS: 88.7 (intensity factor 0.929)
Norm Power: 208
VI: 1.08
Pw:HR: 11.64%
Pa:HR: 3.78%
Distance: 18.058 mi
Min Max Avg
Power: 0 300 192 watts
Heart Rate: 75 166 146 bpm
Cadence: 32 119 78 rpm
Speed: 2.2 20.7 17.8 mph
Pace 2:54 26:49 3:23 min/mi
Crank Torque: 0 370 209 lb-in
My running has really suffered since my first injury in late August... so I'm happy to be getting back in the game. I ran without the hand brace for the first time Wed and it didn't throb, which thrilled me!
I'm seeing the sun and listening to dripping water/ice melting - I hope that translates to some quality outside run time this weekend (sadly, I"ll be stuck on my trainer for months - until I can make a fist).
happy Friday rest day!
Easy day for me consisting of a very short, easy swim (1000m) just to stretch out a bit. Immediately followed this with 45' of deep water running with 4 x 6' hard intervals. Feeling good and fresh today.
I'm so eager to put the running legs to the test with some longer runs or throw in some intensity since I'm feeling so good, but I'm being disciplined and patient - my time will come. It feels so good to run (albeit short aand easy) with no pain - it's been a long time!
One last quality bike session tomorrow then it's test time baby! Be smart about recovery this weekend guys. We're in the depths of the OS now and it's easy to cook ourselves.
it was me, the guy who made the screen wide!
sorry. when i post a picture, even though i place the cursor where i want the picture to be, it just goes at the top of the screen. in this case, some text got added to the same line. oh well. i promise to take the time to fix it next time.
got chicked (passed by a girl
) twice today on a climb.
it was like i was standing still. 
i rode today vs. rest due to forecasted rain on sat. will ride on trainer (god help me), if need be, tomorrow to complete required bike work for the week.
ride: 1:17:20;
work: 734kj;
NP 177; TSS 110.2; IF 0.925.
got an email from REI today...they are having a sale on snow shoes! crazy.
gh
Nathalie
Been following the plans as closely as possible and have noted a few things.
First, I am riding so much better than in the past. I'm amazed that the effort to ride at z3 at the end of the workouts is much easier as well as I'm not struggling nearly as much riding in z4. I am looking forward to the next test to see where my new FTP will be at!
Second, I'm surprised how my running has come around with the drop in volume on these plans. It's exciting to see the strength and possible speed gains for the next test.
Lastly, the recovery time alloted is right on for me, I've had these hard workouts and wondered how I would recover or progress given the schedule and am pleasantly surprised!
So I wanted to share a little info as I'm pretty much a lurker most of the time but want to say thanks to everyone for the constant forum traffic and motivation gained from the group.
Thanks and good luck wih the next round of tests everyone!
Steve
Glad all the workouts are going so well!! I wondered what that whole wide screen thing was about - good to know. Gilberto - it's okay - it's worth it to see those warm weather pics
Tom - way to go with those intervals
Marianne - riding outside!! How nice - I wish I could have yesterday as it was beautiful and today and tomorrow are supposed to be too, but doesn't look like a possibility for me. And shorts!? It has to be at least 65 for me to put shorts on
So I had step down AGAIN! - After my Tuesday ride my hip was really really sore. Usually biking doesn't bother it and I haven't run for almost two weeks. Trouble is it doesn't hurt while I am biking, but after so I never know when I am overdoing it. Bummer..... I got into a run study at the University of Kentucky and am supposed to go run on the treadmill for 30 mins tomorrow - in shoes they provide ....... hmmmmmmm....... not sure about that. I am feeling a lot better today, but the last time I ran on a treadmill I was lame for a week. I am interested in the feedback on the biomechanics etc. but just don't want to make things worse - on the other hand - if I'm honest with myself they are worse
Have a great weekend everyone and rest up for those tests! If I test next week I will do it Tuesday or Wednesday and just do the bike, but may just use the bins method to up my FTP as I think the test may put me even further behind the 8 ball.
Great ride this morning, everyone is inspiring me to keep pushing and as the coaches say: Always be pushing. My numbers today confirm that next week's test should yield some higher numbers for me:
Entire workout (204 watts):
Duration: 2:10:57
Work: 1554 kJ
TSS: 194.9 (intensity factor 0.976)
Norm Power: 220
VI: 1.07
Pw:HR: 3.37%
Pa:HR: -9.74%
Distance: 41.939 mi
Elevation Gain: 1454 ft
Elevation Loss: 1453 ft
Grade: 0.0 % (1 ft)
Min Max Avg
Power: 0 621 204 watts
Heart Rate: 97 177 154 bpm
Cadence: 24 142 95 rpm
Speed: 0 34.2 19.2 mph
Pace 1:45 0:00 3:07 min/mi
Altitude: 79 611 202 ft
Crank Torque: 0 771 187 lb-in
Keep it up everyone, we're rockin' it!
I went off-plan today so that I could ride 44 miles for my 44th B-day. It was a great ride with friends and my hubby at .85IF- just perfect!
Did you start with a 4400 yd swim and end with a 4.4 mile run, as well?
I got the workout in today. 4X5X30/30 and then 2X10 and 1X5 in the 80-85%. I then headed out for a 30' run z2 out z3 back 2.9 miles worth of blazing speed.
Look forward to the vdot test. I will be doing this Monday then regular bike rides on Tuesday and Thursday. Recovery will be a huge factor next week as the week 17 bikes are 2X20 and 2X15 at FTP.
Gordon
Hope everyone is rocking their FTTs today!! I'm going to do mine tomorrow.
Another inspiring week for everyone out here - fighting through weather, injuries and life; making it happen. I went to see the doc on Tues- nagging tendonitis / tendonosis in left ankle. Not a season-ender, but gonna lay off running for a week and see if it eases. More time for biking and swimming!! As such, I've been preet buch off-schedule most of the week.taught Spin Wed and Fri, swam Thu and Sat and then did a computrainer group ride on Sun. 4 x 10 min - 95 - 110%. Felt good, no apparent irritation to ankle
Interval 1 95% (251):
Duration: 10:00
Work: 151 kJ
TSS: 15.4 (intensity factor 0.962)
Norm/Avg Power: 254 / 252
VI: 1.01
Avg Heart Rate: 161 bpm
Avg Cadence: 94 rpm
Interval 2 100% (264):
Duration: 10:00
Work: 162 kJ
TSS: 17.8 (intensity factor 1.033)
Norm/Avg Power: 273 / 271
VI: 1.01
Power: 163 338 271 watts
Avg Heart Rate: 168 bpm
Avg Cadence: 90 rpm
Interval 3 105% (277):
Duration: 10:00
Work: 168 kJ
TSS: 19 (intensity factor 1.068)
Norm/Avg Power: 282 / 280
VI: 1.01
Avg Heart Rate: 173 bpm
Avg Cadence: 89 rpm
Interval 4 110% (290):
Duration: 10:00
Work: 170 kJ
TSS: 19.5 (intensity factor 1.081)
Norm/Avg Power: 285 / 284
VI: 1.01
Avg Heart Rate: 177 bpm
Avg Cadence: 77 rpm
Entire workout (214 watts):
Duration: 1:27:27 (1:28:10)
Work: 1123 kJ
TSS: 116.8 (intensity factor 0.896)
Norm/Avg Power: 236 / 214
VI: 1.1
Avg Heart Rate: 156 bpm
Avg Cadence: 92 rpm