I had a great ride today with my local roadies. I think I've mentioned before that they are in their "base miles" mode- which works out great because it's the one time I can actually ride with them. They usually do a few "strong tempo pulls" in certain pre-determined spots where they will pull away from me, but that gives me a chance to do my own FTP stuff and they always regroup again afterwards. Today the return trip was a bear because we were heading strait into a 15-20mph wind- UGH! Thankfully one of the guys offered me a wheel and I hung onto it for dear life! Anyway- it's not the EN workout- but the net result pretty much turns out the same- lots of work!
@Dan - that is such awesome news! What a relief for you guys. I'm so jealous of your Tucson training week - have a great time and be safe out there.
Finally home after a busy travel week. Yesterday I did an easy 25' run at sunrise in Keystone, CO. Well, no pace is easy for a midwest boy running at 9,500 ft elevation, but it was a beautiful run nonetheless. Here's the data and some pics...
Entire workout (8.72 min/mi): Duration: 25:46 (27:16) Work: n/a rTSS: 25.8 (0.744) NGP: 8:30 (189.5 m/min) VI: n/a Distance: 2.955 mi Elevation Gain: 241 ft Elevation Loss: 228 ft Grade: 0.1 % (13 ft) Min Max Avg Heart Rate: 80 160 144 bpm Cadence: 42 96 86 rpm Speed: 5:25 0:00 8:47 min/mi Altitude: 9390 9565 9463 ft
Did my Saturday ride on the trainer this morning on some pretty heavy legs from all the travel and the altitude changes.
Today was one of those secret days in the Pac NW we don't tell others about - clear, sunny, 55-60F. Mountains all around and green leaves, grass & flowers sprouting everywhere.
I finally got to ride with my tri buddies on the base (Ft. Lewis) and out on the flats south of Olympia. After a good set of 2 x 20' (about 6-8 miles each) at FTP, we shed some of the more tired members, and were down to three. The other two are 35-39, who can both out-ride me by a mile. One guy did a 4:55 at AZ, and got a Kona slot in that AG, while I go 5:25. So me sitting on his wheel gives us both about the same 80-85% effort level! Perfect for both of us. But it must look a little strange (mothers might want to hide their kids' eyes) to see the three of us cruising down the highway at 22-24 mph, wheel to wheel, all on tri bikes in full on aero position. We've been doing this for years and trust each other, but don't try this at home, kids. They let me lead about 10% of the time, just to keep my ego up, I think - they sit back about 10 meters when I'm in front!
The numbers: 56.77 mi, 2:44.42, 20.7 mph, NP = 192, TSS = 174, IF = .795, (these are based on my outdoor FTP, if anyone is paying attention here), HR avg = 120, Elevation gain = 1200. Followed by a 20 minute transition run, presumably at HM pace, ended up being 19:40, 2.58 miles, or pretty close to it discounting the warm up and cool down portions.
Followed by hot chocolate at the coffee shop where we meet. Since tehey're too lazy to do a brick , they were well into the trash talk and training stories by the time I came back in. High value for me, at age 61, to have that kind of a group to train with!
Hey, folks! I have been absent from the plan and the group this week and I'm catching up. I had a rough week doing my event. I finished my 4 days of Roundman, but didn't end up doing as well as I had hoped. The first couple days were solid. 7:20/7:30 pace respectively. Having been mainly on the treadmill the hills took their toll on my quads and calves. By day 4 I could hardly stand the pain going down a hill and had to walk down some of the steeper portions (uphill doesn't have nearly the same impact). I won't embarrass myself by giving you any pace or time. I took a couple days off and I'm going to hit a bike workout in the morning (just planning on doing Saturday's workout).
It will be interesting for me to hit the 30/30's this week. It seems like an eternity since I have been on the bike now!
I'm still jealous of all of you that are riding/running outdoors regular all year. This last week the temps have been pushing 40F and looks to be more of the same for the coming week. It is time for us in Iowa to start getting ready for the floods. According to the weather service a near certainty this year.
Tom- those floods always sound so horrible. Let's hope it's not a bad year for you guys!
I did my 3rd run on the road back to recovery today. just 5x3'(1') easy jogs but it went really well and I didn't have any pain. It will take me weeks/months to get back to where I was before- but it's worth it to me to take it slow and get it right!
I had a great run today outside !! It's nice to be out finally and there is signs of spring finally. I ran with my garmin and pace seemed on but I got a feeling my chip is off. Might explain how I got such an awesome run test at the Y. I should have known it look to good to be true. Hopefull thinking I guess..and it really shot up my confidence. I feel good though anyway but pace is pace. I will calibrate it again and I might have to used my old VDOT till my next test. Next run test I will do a local 5k and get race data.
I hope everybody had an awesome run today !
@ Nemo. Great job on your run today. You will be back to your running self in no time !
@Dan - A late, huge sigh of relief to you and your wife. You'll definitiely catch up on your workout when you get out to AZ!
@Jim - Quite the machine, cranking out those workouts wherever you're at around the country!
@Al - Sweet when the weather cooperates. Sounds like an excellent workout in the fresh air!
@Tom - What a tough, but hopefully fun, set of runs. The 30/30s are waiting for you, but be sure to give yourself a day or two to rest and recover.
@Nemo - Keep on working back to running form! One step at a time.
@Nathalie - We certainly are slaves to our toys! Just enjoy the fresh outdoor air, run hard according to how it feels, and figure out the right number on that race!
I had a great weekend. Still trying to go easy on the ankle, with only one run a week. With a half marathon coming up in 2 weeks, I ran the race course easy on Saturday. Ankle felt about the same - not good / not bad. Pushed the pace in the later miles: 8:15'ish first 7 miles, 7:45'ish last 6. Iced the ankle and felt no worse for wear. Quads were tired after pushing 13 on the hilly course, but great to be outside.
Biked on the Computrainer with Vision Quest today. Not quite to plan, but tried to simulate / get close. 4 climbs - first 3 were 4 miles at mostly 2% grade, with 2.5 mile recovery on -2.5% grade. Made those 100% targets for the hills. Then a 6 mile climb on mostly 2% grade, which I targetted 85%. Didn't quite hit the targets, but the new FTP is 10% higher than before! I was the only one in the group to fininsh the course in the allotted 90 minutes, so I was satisfied!
I've been MIA from the January group for most of this week. I missed Thursday's ride, did a run on saturday and the ride Sunday.
Saturday's run was hard as I decied to stay up way to late friday with some friends. I got 42' in and had to walk one of the 3' breaks between 1/2 miles. Today's ride was 4X5X30/30 and then 28' in three sets (2X10 and 1X8) at 84%.
Other than that I am getting a pre buy fit from Todd at ttbikefit.com. I will be purchasing a new bike next week I hope. My local options, if they fit me correctly are; kuota, specialized, argon 18 and cervelo. I have not been to the specialized/argon shop yet but stopped in to check out the k-factor and p2's at the second shop.
I also got a price on swapping out the current 53, 39 to a compact. I'll fire up a thread in the other forum with a few other parts questions that I have before I buy.
It was an awesome New England weekend. Windy. Bike trainer Saturday as I wanted it out of the way, did the BRick. Sunday was a perfect running day. Hit all my paces. Then we took the bikes out and I had a fun ride, no power numbers. Just some fun racing around- sprinting to the next sign or whatever. I must admit that I did not win a single sprint. Max accused me of not trying, but my quads ached from the run, so I was trying, I just wasn't succeeding. YAY SPRING!!
Comments
@Dan- that's great news, what a relief!!!
I had a great ride today with my local roadies. I think I've mentioned before that they are in their "base miles" mode- which works out great because it's the one time I can actually ride with them. They usually do a few "strong tempo pulls" in certain pre-determined spots where they will pull away from me, but that gives me a chance to do my own FTP stuff and they always regroup again afterwards. Today the return trip was a bear because we were heading strait into a 15-20mph wind- UGH!
Thankfully one of the guys offered me a wheel and I hung onto it for dear life! Anyway- it's not the EN workout- but the net result pretty much turns out the same- lots of work!
Entire workout (116 watts):
Duration: 2:04:15
TSS: 159.7 (intensity factor 0.885)
Norm Power: 133
VI: 1.14
Distance: 33.468 mi
@Dan - that is such awesome news! What a relief for you guys. I'm so jealous of your Tucson training week - have a great time and be safe out there.
Finally home after a busy travel week. Yesterday I did an easy 25' run at sunrise in Keystone, CO. Well, no pace is easy for a midwest boy running at 9,500 ft elevation, but it was a beautiful run nonetheless. Here's the data and some pics...
Entire workout (8.72 min/mi): Duration: 25:46 (27:16) Work: n/a rTSS: 25.8 (0.744) NGP: 8:30 (189.5 m/min) VI: n/a Distance: 2.955 mi Elevation Gain: 241 ft Elevation Loss: 228 ft Grade: 0.1 % (13 ft) Min Max Avg Heart Rate: 80 160 144 bpm Cadence: 42 96 86 rpm Speed: 5:25 0:00 8:47 min/mi Altitude: 9390 9565 9463 ft
Did my Saturday ride on the trainer this morning on some pretty heavy legs from all the travel and the altitude changes.
FTP=299
2 x 18' @ 296 / 295
2 x 4' @ 327 / 327
2 x 15' @ 249 / 246
Entire workout (224 watts): Duration: 1:48:39 Work: 1459 kJ TSS: 135 (intensity factor 0.864) Norm Power: 258 VI: 1.15 Pw:HR: 7.87% Pa:HR: 1.84% Distance: 35.099 mi Min Max Avg Power: 0 406 224 watts Heart Rate: 66 172 143 bpm Cadence: 55 170 87 rpm Speed: 2.4 24 19.4 mph
Today was one of those secret days in the Pac NW we don't tell others about - clear, sunny, 55-60F. Mountains all around and green leaves, grass & flowers sprouting everywhere.
I finally got to ride with my tri buddies on the base (Ft. Lewis) and out on the flats south of Olympia. After a good set of 2 x 20' (about 6-8 miles each) at FTP, we shed some of the more tired members, and were down to three. The other two are 35-39, who can both out-ride me by a mile. One guy did a 4:55 at AZ, and got a Kona slot in that AG, while I go 5:25. So me sitting on his wheel gives us both about the same 80-85% effort level! Perfect for both of us. But it must look a little strange (mothers might want to hide their kids' eyes) to see the three of us cruising down the highway at 22-24 mph, wheel to wheel, all on tri bikes in full on aero position. We've been doing this for years and trust each other, but don't try this at home, kids. They let me lead about 10% of the time, just to keep my ego up, I think - they sit back about 10 meters when I'm in front!
The numbers: 56.77 mi, 2:44.42, 20.7 mph, NP = 192, TSS = 174, IF = .795, (these are based on my outdoor FTP, if anyone is paying attention here), HR avg = 120, Elevation gain = 1200. Followed by a 20 minute transition run, presumably at HM pace, ended up being 19:40, 2.58 miles, or pretty close to it discounting the warm up and cool down portions.
Followed by hot chocolate at the coffee shop where we meet. Since tehey're too lazy to do a brick
, they were well into the trash talk and training stories by the time I came back in. High value for me, at age 61, to have that kind of a group to train with!
It will be interesting for me to hit the 30/30's this week. It seems like an eternity since I have been on the bike now!
I'm still jealous of all of you that are riding/running outdoors regular all year. This last week the temps have been pushing 40F and looks to be more of the same for the coming week. It is time for us in Iowa to start getting ready for the floods. According to the weather service a near certainty this year.
I did my 3rd run on the road back to recovery today. just 5x3'(1') easy jogs but it went really well and I didn't have any pain. It will take me weeks/months to get back to where I was before- but it's worth it to me to take it slow and get it right!
I had a great run today outside !! It's nice to be out finally and there is signs of spring finally. I ran with my garmin and pace seemed on but I got a feeling my chip is off. Might explain how I got such an awesome run test at the Y. I should have known it look to good to be true. Hopefull thinking I guess..and it really shot up my confidence. I feel good though anyway but pace is pace. I will calibrate it again and I might have to used my old VDOT till my next test. Next run test I will do a local 5k and get race data.
I hope everybody had an awesome run today !
@ Nemo. Great job on your run today. You will be back to your running self in no time !
Nathalie
Lap #1 (Run):
Duration: 57:35 (58:29)
Work: n/a
rTSS: 117 (1.051)
NGP: 8:34 (187.8 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.659 mi
Min Max Avg
Cadence: 40 86 80 rpm
Speed: 6:26 0:00 8:37 min/mi
@Dan - A late, huge sigh of relief to you and your wife. You'll definitiely catch up on your workout when you get out to AZ!
@Jim - Quite the machine, cranking out those workouts wherever you're at around the country!
@Al - Sweet when the weather cooperates. Sounds like an excellent workout in the fresh air!
@Tom - What a tough, but hopefully fun, set of runs. The 30/30s are waiting for you, but be sure to give yourself a day or two to rest and recover.
@Nemo - Keep on working back to running form! One step at a time.
@Nathalie - We certainly are slaves to our toys! Just enjoy the fresh outdoor air, run hard according to how it feels, and figure out the right number on that race!
I had a great weekend. Still trying to go easy on the ankle, with only one run a week. With a half marathon coming up in 2 weeks, I ran the race course easy on Saturday. Ankle felt about the same - not good / not bad. Pushed the pace in the later miles: 8:15'ish first 7 miles, 7:45'ish last 6. Iced the ankle and felt no worse for wear. Quads were tired after pushing 13 on the hilly course, but great to be outside.
Biked on the Computrainer with Vision Quest today. Not quite to plan, but tried to simulate / get close. 4 climbs - first 3 were 4 miles at mostly 2% grade, with 2.5 mile recovery on -2.5% grade. Made those 100% targets for the hills. Then a 6 mile climb on mostly 2% grade, which I targetted 85%. Didn't quite hit the targets, but the new FTP is 10% higher than before! I was the only one in the group to fininsh the course in the allotted 90 minutes, so I was satisfied!
4 mile hill 1 - target 100% (289):
Duration: 13:21
Work: 228 kJ
TSS: 21.7 (intensity factor 0.988)
Norm/Avg Power: 285 / 285
VI: 1
Avg HR: 170 bpm
Avg Cadence: 76 rpm
4 mile hill 2 - target 100% (289):
Duration: 13:21
Work: 227 kJ
TSS: 21.5 (intensity factor 0.983)
Norm/Avg Power: 284 / 283
VI: 1
Avg HR: 172 bpm
Avg Cadence: 74 rpm
4 mile hill 3 - target 100% (289):
Duration: 13:36
Work: 225 kJ
TSS: 20.9 (intensity factor 0.959)
Norm/Avg Power: 277 / 276
VI: 1
Avg HR: 173 bpm
Avg Cadence: 70 rpm
6 mile hill - target 85% (246):
Duration: 21:25
Work: 308 kJ
TSS: 25 (intensity factor 0.836)
Norm/Avg Power: 242 / 240
VI: 1.01
Avg HR: 171 bpm
Avg Cadence: 63 rpm
Entire workout:
Duration: 1:59:27
Work: 1525 kJ
TSS: 133.1 (intensity factor 0.82)
Norm/Avg Power: 237 / 214
VI: 1.11
Avg HR: 160 bpm
Avg Cadence: 80 rpm
I've been MIA from the January group for most of this week. I missed Thursday's ride, did a run on saturday and the ride Sunday.
Saturday's run was hard as I decied to stay up way to late friday with some friends. I got 42' in and had to walk one of the 3' breaks between 1/2 miles. Today's ride was 4X5X30/30 and then 28' in three sets (2X10 and 1X8) at 84%.
Other than that I am getting a pre buy fit from Todd at ttbikefit.com. I will be purchasing a new bike next week I hope. My local options, if they fit me correctly are; kuota, specialized, argon 18 and cervelo. I have not been to the specialized/argon shop yet but stopped in to check out the k-factor and p2's at the second shop.
I also got a price on swapping out the current 53, 39 to a compact. I'll fire up a thread in the other forum with a few other parts questions that I have before I buy.
Gordon