Home November ‘09 Outseason

Week 17 bike

Put up your numbers here.

Well I blew up spectacutarly on the 2X20 today.  I was feeling tired from the vdot yesterday but decided to go ahead and do the wokrout.  My other option was wednesday thursday back to back bikes which might have been the better option.  Who knows now as this ones in the books.

20' @.99 then I had to break up the 2nd 20 in to 2X10 with 2' -0.94 and 0.95.  As I was getting ready to bag the workout I realized that I have been cutting 5' here and there lately so I decided to do the 85% stuff.  All I could handle was 1X5 and 1X4 @ .81 &.83.  That got me to 1:10 and a cool down

Hand down the hardest I have dug on a workout in the OS other than the FTT.

Gordon

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Comments

  • I'm not quite sure where I am on the bike. I've missed about half of the last 6 or 7 workouts due to travel. I did 3x10 instead of 3x12 on Saturday, and this morning I decided to do 3x12 instead of 3x15. It wasn't too miserable, though I did take a couple 10 second pauses during the 12' intervals. (On the computrainer in erg mode, you can't soft pedal for a few seconds to get a brief rest--when your cadence drops, resistance goes up to keep power equal. To get a brief rest, you have to totally stop pedalling for at least 10 seconds. If it's less than 10, the CT increases the resistance to try to make up the difference.)

    I only got an hour done instead of 1:15 due to lack of time. I may ride for 15' tonight before hitting the treadmill for 45' while watching the Canada/Germany hockey game.

    I learned that ice dancing is not my favorite motivational television for bike intervals. I don't mind watching it, but it doesn't keep me going. X-country skiing keeps the effort high because I know they're suffering more than I am.
  • Keith,

    Good approach coming back from a heavy travel schedule. 

    I had to laugh at the figure skating comment and I agree.  I don't even watch it much anymore and I skated for 18 years, but loved to compete.  I had a couple people ask me if I was watching the skating at the Olympics and I said I'd much rather watch biathlon or downhill skiing. 

    Gordon

  • Did an hour on the bike this morning.  Decided to break up the 2 x 20, and instead ended up doing 3 x 10 and 1 x 5 all in the high 90's%.  Starting to come around!

    Mike

  • Hey Guys,

    I did a 2 x20 this morning and was feeling great during the first one so I turned it into a ad hoc FTT. I started to suffer during the second and the watts dropped, so it did go as well as I hoped, but I still saw another watt increase and my heart rate was 7 bpm lower than last test.

    A watt is a watt... so i'll take it :-)

    FTT:
    Duration: 42:07
    Work: 694 kJ
    TSS: 71.2 (intensity factor 1.007)
    Norm Power: 278
    VI: 1.01
    Pw:HR: n/a
    Pa:HR: n/a
    Distance: 16.459 mi
    Min Max Avg
    Power: 93 393 275 watts
    Speed: 18.1 25.9 23.4 mph
    Pace 2:19 3:19 2:34 min/mi


  • I am struggling on the longer FTP intervals. Since I have a half Marathon I cut down my pain a little.
    Had 1x15 and a 1x10 and spun for awhile to make 45 min. Sadly even that made my legs scream. I can do teh 30/30 workouts great but holding the long FTP stuff just isnt working for me very well right now. =( Maybe I just need the end of the OS to get here and absorb some of my work in my transistion weeks.... Despite the ride hurting the run did feel pretty darn good! Thats good news for my weekend race!
  • Nice job hanging in there gentlemen!

    Did complete the bike portion of the brick today (2X20' both at .968) but have deferrred the run to the treadmill at lunch because I think it helps me with my cadence and I want to see how the foot pod works out as well.  Pulled this one back slightly today after digging myself into a hole last week.

     


    Entire workout (250 watts):

    Duration: 1:15:11

    Work: 1126 kJ

    TSS: 99.3 (intensity factor 0.891)

    Norm Power: 263

    VI: 1.05

    Pw:HR: 0.46%

    Pa:HR: -0.34%

    Distance: 27.658 mi

    Min Max Avg

    Power: 0 348 250 watts

    Heart Rate: 118 160 149 bpm

    Cadence: 29 108 89 rpm

    Speed: 0 25.8 22.1 mph

    Pace 2:20 0:00 2:43 min/mi

    Hub Torque: 0 115 74 lb-in

    Crank Torque: 0 384 236 lb-in

     

  • Continue to be impressed by this group. It's a shame we only have a few more weeks together.



    Did you ever just get that feeling today isn't your day? Well today appeared to be that for me. Put my little one down for a nap and started to get ready for my workout. First couldn't find my good bib shorts. Then couldn't get the Bose iPod dock to work with either my iPod or iPhone. Jumped on the bike and minutes in realized I had no fan. Finished my first 15' @ 1.00 IF then jumped off and turned fan on. Started second interval and 9' in my little one started screaming. Decided to do another 5' @ 1.10 IF and called it a day. Guess I will call this Thursdays workout and do todays then as I have my wife home to watch my daughter so I can workout. On the bright side I got some good work in today. Will do some core work now as that always amuses my girl. bike, not so much. Good luck all.

     

    EDIT:  Just realized that I need to prepare for my workouts the night before when I get home from work.  Lesson learned.

  • I'm taking a sick day. I picked up some kid of a bug which reared its ugly head on Sat night. Had a good bike on Sat and then a run on Sunday where I felt completely drained.
    Have been staying close to home since image....GI is all messed up. Gotta back off for a day or two.
  • working my way back up to the bigger FT intervals. Blew up during the power clinic so had to back it down a little. image

    Today's workout was 2x10 @ 211 watts each + 22' at .88. Gave me .89 for the hour so solid work. No run today due to forgotten about meeting that they called to remind me about as I was heading out the door for that run. Oops!

  • Posted By Keith Buell on 23 Feb 2010 08:12 AM

    I'm not quite sure where I am on the bike. I've missed about half of the last 6 or 7 workouts due to travel. I did 3x10 instead of 3x12 on Saturday, and this morning I decided to do 3x12 instead of 3x15. It wasn't too miserable, though I did take a couple 10 second pauses during the 12' intervals. (On the computrainer in erg mode, you can't soft pedal for a few seconds to get a brief rest--when your cadence drops, resistance goes up to keep power equal. To get a brief rest, you have to totally stop pedalling for at least 10 seconds. If it's less than 10, the CT increases the resistance to try to make up the difference.)



    I only got an hour done instead of 1:15 due to lack of time. I may ride for 15' tonight before hitting the treadmill for 45' while watching the Canada/Germany hockey game.



    I learned that ice dancing is not my favorite motivational television for bike intervals. I don't mind watching it, but it doesn't keep me going. X-country skiing keeps the effort high because I know they're suffering more than I am.





     

    Completely agree with watching the X-Country skiing while riding.  When they start entering those group sprints, it gets the competitive blood pumping.

  • Posted By Gordon Cherwoniak on 23 Feb 2010 09:03 AM

    Keith,

    Good approach coming back from a heavy travel schedule. 

    I had to laugh at the figure skating comment and I agree.  I don't even watch it much anymore and I skated for 18 years, but loved to compete.  I had a couple people ask me if I was watching the skating at the Olympics and I said I'd much rather watch biathlon or downhill skiing. 

    Gordon



    I chose curling over skating last night!  Blew up on my bike today. Just couldnt muster the mojo.  Must be tired from playing against these 23 yr olds yesterday.  Planning to be outside on Saturday finally no matter what temp it is.

  • I had the 2X20's this morning and all went well.  I'm feeling a little bike mojo back after a little easy time after the power clinic.  Never did feel the dreaded feeling in the 2nd 20' like normal so hopefully that is a good sign.  Went at 100% and 99% with 10 min. of 85% at the end for a total of 1:10:00 and IF of .91 for the ride.  Brick run of 45 min. after felt good also with some MP stuff and a bunch of strides.  Total of 6.5 miles in 45:00.

  • I, too, seem to be in the same boat as others who are having trouble finding the groove with the longer FTP intervals coming out of the V02 max phase.  Tried for the 2x20 this morning and was able to manage .97 and .98 but they just felt really hard the whole time.  Some recent family and work stress may also be playing a factor here mojo-wise.  On the flip side I seem to have had a small breakthrough with my running.  Hit the mill for a solid 45:00 with 10x30" strides at 6:00 pace and finished off with 20' at Z2 6:55 pace for a little over 7 miles total. Finding it pretty comfortable to hold the new Z4 pace lately as well.   So at least I got that goin' for me....

  • I hit the mill at lunch and used the new Garmin foot pod (not yet calibrated but the manual says "95% accuracy uncalibrated and 98% accuracy calibrated.)  Garmin said 6.0 miles in 46 minutes and TM said 5.28 miles in 46 minutes.  Now I know the TM is faster than what is says compared to the times I run on the track.

    Anyone else care to comment on which of the above numbers is most accurate based on experience they may have had with the new footpod?

    Great job Trent and Steve btw - once your bodies absorb this load I think you're both going to be scary fast!

    SS

  • Just checking in to say I'm blowing off today's ride.  Yep, that's right, I'm blowing it off, not doing it.  Why?  I don't know.  Just feel like it or don't feel like it.  Depends on your point of view.

    That said, I did a big 60 mile hard effort on Sunday with lots of chasing and being chased.  This was after my vo2 hill climb repeats on Saturday.  My OS is all out of whack.  Lots of outdoor riding in the past two weeks, very little easy running as I rehab and zero indoor structured interval workout since 2/9.    I could also use a day off since I ran yesterday.  My hip is feeling good after Leigh worked her magic/pain infliction yesterday, so I think a full day off won't hurt. 

    Also, I'm a little askeered to get back on the trainer and wonder if I can hold the indoor watts again.  I guess it really doesn't matter since it'll all be outside soon enough.  I probably should just get on the bike and do the workout rather than ranting about not doing it, but I'm still not doing it.  At least not tonight. 

    Maybe I'll do it in the am.  Maybe not.

    My mental six pack is more like a flabby spare tire at this point.  Or I'm being smart.  It's such a fine line.

    Dave

     

     

  • With you Halligan. Flabby Mental 6 pak matches my middle.

    I tried an FTP test as I haven't had any activity since Sat. No joy. So, I held 248 watts for second 20' just grinding at 52 rpms to challenge the muscles but stayed aerobic. Only got 42 mins in today and when looked at with WKO it was IF of 0.83. Legs feel huge and pumped while riding like the muscles are growing but just cannot hold the watts. Somewhat frustrating but honestly I have plenty of time to get it all back. I assume I can only handle 12 weeks of OS looking at my data and not 16 weeks.

    Vince
  •  I've been driving the struggle bus on the trainer, not sure if its mental or physical. Probably a little of both. 

    Did 2 x 10' @ 100% and squeezed in 5' @ 97% and popped mentally. I was just done. It just feels like failure, but I guess big picture 55' @ 88% doesn't suck. 


    Entire workout (213 watts):

    Duration:   55:17

    Work:       708 kJ

    TSS:       71.4 (intensity factor 0.881)

    Norm Power: 229

    VI:         1.07

    Pw:HR:       n/a

    Pa:HR:       n/a

    Distance:   17.748 mi

     

  • Ditto. Wasnt today basically a vdot test? In any case, I plugged up the ipod and went at it. Felt pretty good. No numbers as my Garmin ran out of batteries right before riding. Go fig.

    Regarding the Olympics, nothing puts me in the groove more than the Russian figure skaters with their tribal rare. Everytime I see them, I just feel something welling up inside of me ready to burst....or wait its just diarrhea.

     

  • My plan had a 3 X 15 (4’)@95-100% ftp. Some life back in the legs but my rpm during warm up was still lower than normal. Got R done with 100%, 95%, 94%. Not to much of suffering just still a lack of “Push It” capabilities in the legs. Ended up with 80 min at IF 0.9 . So from that view this was some real work and did not feel toasted at the end.

    Transitioned to the treadmill and cut the run back to 30 min with the middle 10 min a Z3. All and all not a bad run. The body seems to be heading in the right direction again.

    Matt
  • I dropped back into week 17 of the OS after a six week detour through the Power Clinic and was a bit surprised to see 3 x 15s and a 45 minute brick run on the schedule.

    Geeze.

    I got it done with a minimum of wimpering.

    96.8%
    96%
    97.2%
    Then followed up with a few minutes at 86.7% per the plan.

    The 45 minute brick run went pretty well too, although, since I was running in the dark, I did a bit of a faster pace then called for.

    Anyway, it is good to be back home in the November OS.
  • Shaughn,

    I have used a Polar footpod for the last 18 months. I assume it works about the same as you Garmin pod. A couple of comments on foot pods. They are great for capturing the run data indoors. The real time cadence readout has helped to shorten my stride into the 90-95 cadence range. The run pace readout is more stable than when I use GPS for pace.

     

    One the calibration aspect. If you do the math, say at a 8 min per mile pace, that is 480 seconds per mile and 2% of that is ~10 seconds a mile. So on one side of the coin 2% is good but those 10 second can be the difference between say Z3 and Z4 pacing. Also the pod is sensitive to stride changes. As an example if I run say a steady 7 min  pace on the treadmill and vary my cadence from say 87 – 96, it will reflect a bit in the pace the pod shows with high cadence being seen as faster. Also the position of the pod on you shoe needs to be stable and the same from run to run or it will impact calibration.

     

    So to deal with these issues I use the calibrate on the fly feature on my watch. I capture a ½ mile to 1 mile known distance during my warm up with cadence at my target rate and hit the lap correct buttons. When I do this I typically get better than 1% calibration for that run.

     

    Matt
  • Shaughn,

    My experience with the Garmin foot pod has been terrific, but not out of the box.  I had to go to a measured track, and do the calibration, before the results were all that useful.  I never did the math, but I think I was outside of 95% out of the box.

    Good thing is, once calibrated, it's been a terrific tool, and very much close enough for government work.

    With my 305, I had to go to a measured track to do the calbration.  The 310 does the cal on the fly, though I think I'd still use the track if I had the option.

    Mike

  • Posted By Matt Samojeden on 24 Feb 2010 08:00 AM

    Shaughn,

    I have used a Polar footpod for the last 18 months. I assume it works about the same as you Garmin pod. A couple of comments on foot pods. They are great for capturing the run data indoors. The real time cadence readout has helped to shorten my stride into the 90-95 cadence range. The run pace readout is more stable than when I use GPS for pace.

     

    One the calibration aspect. If you do the math, say at a 8 min per mile pace, that is 480 seconds per mile and 2% of that is ~10 seconds a mile. So on one side of the coin 2% is good but those 10 second can be the difference between say Z3 and Z4 pacing. Also the pod is sensitive to stride changes. As an example if I run say a steady 7 min  pace on the treadmill and vary my cadence from say 87 – 96, it will reflect a bit in the pace the pod shows with high cadence being seen as faster. Also the position of the pod on you shoe needs to be stable and the same from run to run or it will impact calibration.

     

    So to deal with these issues I use the calibrate on the fly feature on my watch. I capture a ½ mile to 1 mile known distance during my warm up with cadence at my target rate and hit the lap correct buttons. When I do this I typically get better than 1% calibration for that run.

     

    Matt

    Matt, Michael, thanks for the feedback, very helpful.  I'll be calibrating at lunch on the track today.  I also learned last night that I have the pod on the shoes laces upside down .    Calibration and correct placement, as you mention below, should make a big difference.

    SS



     

  • Man.  First OS ride trying to ride to plan OUTSIDE.  2x20' around here is tough without a)stoplight, b) big hill, c) stop sign, d) big downhill.  Managed 19' on first interval then crested hill and manged 20' on 2nd interval.  Took lots of looking at map pre-ride just to get that.  Lucky for me rain was slight!  Have to look at PT numbers later.  FTP is unknow after PowerHack, huge TSS weekend, etc. 

  • Really hard to hold the new numbers on the thursday bike.  Gutted out the 2X15's at 100% and 99%.  Only had time for the refreshing 85% for 5 min.  Total of 55 minutes and .91IF

  • It's amazing what a day off will do.  Came back today with a solid workout.  It was still quite hard but much better than Tuesday.

    2X15 @ 221 (1.00) & 224(1.01) with 12' @ 85%.  I had planned to do the brick run today but I have to be to work by 7:30 for a conference call.  I will get the run in after work this evening.

    Gordon

  • I got on the bike and felt lousy from the start. I warmed up for 10' and did the first 5' at FTP, then decided to bag it and try again tonight.
  • OK, I think I'm finally getting the message.  Ever since the big test week I've had no "there" there on the bike.  Attempted the 2x15 this morning and legs where just lifeless.  Tried to split it up into 2x10 and 2x5 and I still never came close to 100% on any rep. Probably a whole combination of things at work here -- cumulative OS fatigue, work/family stress, indoor trainer saturation, snow burnout.  I think it's time to get off the bike for a few days and try to come back strong next Tuesday.   What I really want to do is just go for a nice and easy outdoor ride on a sunny day with no PT or computer....

  • Posted By Chris Walz on 25 Feb 2010 01:26 PM

    OK, I think I'm finally getting the message.  Ever since the big test week I've had no "there" there on the bike.  Attempted the 2x15 this morning and legs where just lifeless.  Tried to split it up into 2x10 and 2x5 and I still never came close to 100% on any rep. Probably a whole combination of things at work here -- cumulative OS fatigue, work/family stress, indoor trainer saturation, snow burnout.  I think it's time to get off the bike for a few days and try to come back strong next Tuesday.   What I really want to do is just go for a nice and easy outdoor ride on a sunny day with no PT or computer....





     

    I hear ya, Chris.  I got my first date w/ the drainer since 2/9 staring me down after work.  No idea who's going to show up.

    Skip a bike if you need it.  You might feel better.

    Make no mistake about, there are no more easy rides outside.  You've been programmed to do nothing short of 85% every time you clip in. 

    Dave

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