@ Chris - I recieved tha same message tuesday! So I am off the bike and just doing some running and will try to come back refreshed and on fire to end the season next week!
Queue some Blue Oyster Cult! Burn out the day, burn out the night! I'm burning out baby! I was back on the drainer for the first time since 2/9. Was shooting for 2x20' but ended up with 1x20', 1x10, and 2x5. Oh well. The outdoor riding was fun while it lasted. Back to the basement.
Numbers were:
20' 319
10' 308,
5' 315, 320
Ended up with 292 for an hour, but it was a struggle. Probably 90% mental since Sunday's 3hrs felt a lot easier.
I got 'er done this evening and things went pretty well.
Question for you - when the bike workout calls for a total of 1 hour or 1.15 hours do you count your warmup in that time? The reason I ask is that I do a 15 minute warm up, and if I count that towards the one hour total, then the 2 x 15(4) leaves me 7 minutes for the 85% portion. I know this was discussed in the past but was wondering what others do now that we are deep in the OS.
I think I'm spooked out now. I'm afraid of the bike. After missing a bunch of workouts, I feel as though I can't do it. Rather than do the 2x15' that is prescribed for intermediates today, I programmed the computrainer for 3 x 10' with 30" gaps halfway through each 10'. I finished OK, but the 5' at 85% at the end was a struggle. I'm dreading the 2x20' next Tuesday. I thought that missing a few workouts would give me needed rest, but all it did was steal my mojo. On the run, I'm fine. I only missed one. (Though I feel like I'm getting PF, achilles tendonitis, and peroneos brevis tendonitis in my left foot. I'm a hypochrondriac.)
I got 'er done this evening and things went pretty well.
Question for you - when the bike workout calls for a total of 1 hour or 1.15 hours do you count your warmup in that time? The reason I ask is that I do a 15 minute warm up, and if I count that towards the one hour total, then the 2 x 15(4) leaves me 7 minutes for the 85% portion. I know this was discussed in the past but was wondering what others do now that we are deep in the OS.
Thanks.
Al, for what it's worth, my numbers below include my warm up of about 16 minutes where I do a 3X30"(30") as well as a Z3(3 X 2' (1')).....I think everyone has a little bit different warm up routine.....
Great job "getting it done" today. Everyone is working hard with these week 17 zones.
Week 17 goes down as the "week of ugh". I'm back in the saddle tomorrow after having an intestinal bug all week. We'll see how it goes.
Al, I count the warm up in the wko time but also make sure I get at least 10- 15' of 85% regardless. I warm up no less than 20 minutes, usually more. It seems to help in the cold.
Al - I count the warm up but my is usually short 5 minutes. I also cool down for 5 minutes with I also include in the total hour. The only day I've gone longer this OS was this Tuesday 10 minutes, excluding FTT when I usually warm up a little more but not always. Today that left me with 12' on Tuesday I only had 9 minutes and that sad effort was in two sets. In my mind if I am doing most of the hour at FTP then the 85% is extra.
You might want to consider a few extra minutes if you do 15 minute warm up. Remember the hour or 1.15 is just a guideline so going over or under here or there is acceptable.
Did my 2 x 15' at FTP yesterday, and for the first time in I can't remember how long, I held my numbers. The last 5 minutes of the 2nd 15 were pretty tough, but I guess that's why we call it work, right?
After a successful Tuesday bike, and then the 2 x 15' yesterday, I just might be getting a little FTP mojo back. Fingers crossed!
Got in an hour, 2x15'@ 312 and 307. Felt good to be not sick, but have to admit that I am over banging out the same old indoor stuff with the wind howling outside. I knew I had more but just did not want it.Pretty much just punchin' the clock. MUST_RIDE_OUTSIDE_SOON !!!!
@ Mike - That was very impressive Mr Kotterrr. Its been a long time since I've seen that show. Good job hitting the numbers.
Chris M - Yes the long season on the trainer is hopefully coming to an end. We are expecting above average temperatures around here, that means just around or above freezing. At least I've been outside for some runs, although I been on the treadmill for many of those as well. In any event another 3 1/2 weeks and it will be transition time and a little break. Until you can get outside keep punching the clock.
I'm back! After several disappointing rides, I finally nailed it. I did 12 x 1'/1' at 120%/60%, followed by 2x17' (2') at 85%. I felt strong the whole time and didn't even think about stopping. (OK, I did hop off the bike halfway through the last 17' for 5 seconds to unplug the headphone jack so my 3-year-old could watch the Olympics with me at 7 am.)
Got through the Z5 intervals 16X1' but did not have anything left after I struggled through those. Mostly due to this week's (work) stress load. Completed the run with a Z3 average pace (last 15 minutes actually came in at Z4.)
Was supposed to be pouring rain on Saturday here in SoCal (it was), so on Friday afternoon I opted in for a 2 hr ride at a Computrainer studio that is run by one of our elite age groupers. 2 hrs turned into 2:35! Here is what went down...
About 1 hour of hard interval work. Computrainer and my PT were w/in 3-5 watts so it looked like calibartion was all good. After getting totally gassed during the intervals we decided to TT the Escape From Alcatraz course. Two big screens on the wall and 7 type A folks trying to bring the hurt to one another. I was caught by Lisa at top of first climb...her 115 pds at 4.3w/kg was tough to take. As we made it across the flats I slowly reeled her in and she got me on the hills again. Guy who owns studio took us both at 4th big climb and we ended up right behind him. Basically an 18 mile TT that has lots of climbing.!!
Just reporting in that I missed my Saturday ride. I got in some SAU's and then FAU (Friend approval units). My wife decided to go home and visit her mom and Grandma so we hung out then we found out that my buddies wife was busy for the evening and we could have a guys night so I bit.
I am still thinking of getting in a short ride as the run felt good, but trying to be smart and let this one go.
Comments
Queue some Blue Oyster Cult! Burn out the day, burn out the night! I'm burning out baby! I was back on the drainer for the first time since 2/9. Was shooting for 2x20' but ended up with 1x20', 1x10, and 2x5. Oh well. The outdoor riding was fun while it lasted. Back to the basement.
Numbers were:
20' 319
10' 308,
5' 315, 320
Ended up with 292 for an hour, but it was a struggle. Probably 90% mental since Sunday's 3hrs felt a lot easier.
Dave
Got mine done as well but was also a struggle for me. Another great effort today guys!
Duration: 1:00:19
Norm Power: 263
Distance: 22.402 mi
Min Max Avg
Power: 0 374 251 watts
Heart Rate: 125 166 154 bpm
Cadence: 33 122 91 rpm
Speed: 0 26.5 22.3 mph
Question for you - when the bike workout calls for a total of 1 hour or 1.15 hours do you count your warmup in that time? The reason I ask is that I do a 15 minute warm up, and if I count that towards the one hour total, then the 2 x 15(4) leaves me 7 minutes for the 85% portion. I know this was discussed in the past but was wondering what others do now that we are deep in the OS.
Thanks.
Al, for what it's worth, my numbers below include my warm up of about 16 minutes where I do a 3X30"(30") as well as a Z3(3 X 2' (1')).....I think everyone has a little bit different warm up routine.....
Great job "getting it done" today. Everyone is working hard with these week 17 zones.
Al, I count the warm up in the wko time but also make sure I get at least 10- 15' of 85% regardless. I warm up no less than 20 minutes, usually more. It seems to help in the cold.
Way to hang in, peeps.
Al - I count the warm up but my is usually short 5 minutes. I also cool down for 5 minutes with I also include in the total hour. The only day I've gone longer this OS was this Tuesday 10 minutes, excluding FTT when I usually warm up a little more but not always. Today that left me with 12' on Tuesday I only had 9 minutes and that sad effort was in two sets. In my mind if I am doing most of the hour at FTP then the 85% is extra.
You might want to consider a few extra minutes if you do 15 minute warm up. Remember the hour or 1.15 is just a guideline so going over or under here or there is acceptable.
Gordon
Did my 2 x 15' at FTP yesterday, and for the first time in I can't remember how long, I held my numbers. The last 5 minutes of the 2nd 15 were pretty tough, but I guess that's why we call it work, right?
After a successful Tuesday bike, and then the 2 x 15' yesterday, I just might be getting a little FTP mojo back. Fingers crossed!
Mike
MUST_RIDE_OUTSIDE_SOON !!!!
@ Mike - That was very impressive Mr Kotterrr. Its been a long time since I've seen that show. Good job hitting the numbers.
Chris M - Yes the long season on the trainer is hopefully coming to an end. We are expecting above average temperatures around here, that means just around or above freezing. At least I've been outside for some runs, although I been on the treadmill for many of those as well. In any event another 3 1/2 weeks and it will be transition time and a little break. Until you can get outside keep punching the clock.
Gordon
Good morning team!
Got through the Z5 intervals 16X1' but did not have anything left after I struggled through those. Mostly due to this week's (work) stress load. Completed the run with a Z3 average pace (last 15 minutes actually came in at Z4.)
Entire workout (218 watts):
Duration: 1:16:15
TSS: 98.7 (intensity factor 0.882)
Norm Power: 260
VI: 1.19
Distance: 25.026 mi
Min Max Avg
Power: 0 436 218 watts
Heart Rate: 90 166 148 bpm
Cadence: 34 106 81 rpm
Speed: 0 32 19.7 mph
Lap #1 (Run):
Duration: 15:42
rTSS: 23.2 (0.909)
Distance: 2.202 mi
Min Max Avg
Heart Rate: 93 166 157 bpm
Speed: 5:49 9:28 7:09 min/mi
Lap #2 (Run):
Duration: 13:41 (14:05)
rTSS: 22.1 (0.954)
Distance: 1.992 mi
Min Max Avg
Heart Rate: 159 174 169 bpm
Speed: 6:02 0:00 6:51 min/mi
Entire workout (163 bpm):
Duration: 29:46 (30:10)
rTSS: 46.6 (0.929)
Distance: 4.258 mi
Min Max Avg
Heart Rate: 93 174 163 bpm
Speed: 5:49 0:00 7:00 min/mi
Goodluck with this one today guys!
Saturday morning ride....
Was supposed to be pouring rain on Saturday here in SoCal (it was), so on Friday afternoon I opted in for a 2 hr ride at a Computrainer studio that is run by one of our elite age groupers. 2 hrs turned into 2:35! Here is what went down...
About 1 hour of hard interval work. Computrainer and my PT were w/in 3-5 watts so it looked like calibartion was all good. After getting totally gassed during the intervals we decided to TT the Escape From Alcatraz course. Two big screens on the wall and 7 type A folks trying to bring the hurt to one another. I was caught by Lisa at top of first climb...her 115 pds at 4.3w/kg was tough to take. As we made it across the flats I slowly reeled her in and she got me on the hills again. Guy who owns studio took us both at 4th big climb and we ended up right behind him. Basically an 18 mile TT that has lots of climbing.!!
2:35 hrs at .91 and I was cooked. Tons of fun!!
Just reporting in that I missed my Saturday ride. I got in some SAU's and then FAU (Friend approval units). My wife decided to go home and visit her mom and Grandma so we hung out then we found out that my buddies wife was busy for the evening and we could have a guys night so I bit.
I am still thinking of getting in a short ride as the run felt good, but trying to be smart and let this one go.
Gordon