Wek 19 Bike
Ill start this week. I CANT BELIEVE ITS WEEK 19!!!
ok I got in my 2x20s tonight since my Wife and baby are out of town and i had free time ( not used to that at all anymore!)
1x20 - 96%
1x20 - 93%
1x12 - 83%
This felt much better than last week. I only paused for about 30 seconds totoal in the second set this time and gained about 3% on both that interval and the 85% compared to last week. I am actualy very pleased with this result since those are actually based on outdoor test numbers... Despite a down feeling few weeks i am still getting stronger and work still works
0
Comments
Philip - excellent start to the week 19 bike thread. Free time well spent. I'll have to carry your mojo forward. I am just heading to bed and will be up around 5:30 for the workout.
Gordon
I'm back!
On the advice of the coaches, I took the last week off, and am back to week 1 of the OS. Today, instead of doing a 2 x 20 FTP test (seemed a bit brutal for someone trying to recover from doing too much), I went after 40 minutes at FTP. Broke it up as 13' (2'), 13' (2'), 14'. I was able to hold Z4 levels for the entire workout, and even bring it up for the last 5 minutes of the 3rd interval (which I'd planned on being 13 minutes, but decided that I was feeling good, and 14 would get me to a full 40 minutes of FTP). For the time being, I'm swagging my FTP as 240. The numbers were:
13': 236
13': 235
14: 239
So, while I may not parallel the workouts now that I'm back in week one, I think I'll still post here. Interesting side note, about 8-9 minutes into the first interval, I was a little uncomfortable, and started to wonder if my seat was tilted forwards. During the 2 minutes rest, I got off the bike, grabbed my level and wrench, and checked. It was pitched forwards, and I adjusted it to bring it back to level. Big difference in comfort level. It's remarkable how much easier pedaling can be when you're not also doing work just to keep yourself on the saddle...
Mike
wow- week 19? that went FAST!
I've been feeling pretty good these last 2-3 weeks. Still working my way back up to those 2x20's. It's been a while!
Shortened the intervals today since my legs are still heavy from the weekend and went with 6x5' @ 210 watts. Shooting for a 2x15 on Thursday so once that is checked off will officially consider myself BACK.
Mike, I just started week 16 of the OS so I'll be hanging with you for a while after the rest of the group finishes up next week.
I've had really good bike mojo for the last 8 weeks or so and it was completely gone. I should have know whent he warmup was brutal that it was just going to go down hill. Attemped my first 20' at FTP and made it 15' before I couldn't move the pedals. Take a minute to recovery and struggled through the last 5 minutes. The seond 20' interval went downhill even fast by 2 minutes in I was out of the saddle barely able to keep moving. I made it 5 minutes and called it quits.
Figured I would do an easy run on the treadmill afer for a few minutes to strech out, but my legs felt great. Preetty weird feeling since less then 5 minutes before they were killing me and I couldn't move the pedals. Anyway, kicked it up to MP for 10', then HMP for 10'.
So...horrible bike, awesome run.
Thanks Philip... I wonder what would happen if we tried to run first and then ride after. Maybe the reason the bike sucks so much is that all the fatigue in the legs is causing it to take significantly longer to warm up and once we are warmed up we are ready for the run. Just thinking out loud.
Vince
Hain's Point is the place where all the DC roadies go at lunch to prove themselves to one another. I thought about bagging the planned workout and doing their ride, which is 3 mile laps with a sprint on every lap. Maybe during transition week . . .
HOLY CRAP!!! I guess getting outside does help a guy. 58* and sunny here too so I waited to go outside this afternoon to do my 2X20 and 30' brick.
I Started out on the 1st 20' segment and by the 10' mark I was at 300 watts ave. and thought WTF I feel good lets see what kind of test I can pull off. Remember my inside FTP was 275 so I was thinking maybe 280 to 285 outside would be close. I eased into what I thought I could hold onto for the whole 40 minutes and when I was done with the 1st 20' it said 292 watts ave. I wasn't sure if that was good or if i just blew myself for the test but thought who cares if I blow up I just don't count it as a test. Needless to say the 2nd 20' was a sufferfest and the last 5' was hell on the legs. (just throbbing and screaming to stop). Got it done in 290 watt ave. for a new FTP outside on the road bike of 290. Decided to weigh myself and i gained a couple of pounds since the sickness and power clinic but am still only at 140lbs.
I guess I just reaped the benefits of the power clinic right there. I will probably just use this as my final test as I don't know if next week right before i leave on vacation I can muster up enough courage to suffer like that again.
Oh yeah, I had a good brick run after too some how. Did 30 as HMP or 4.7 miles in 29:58.
WORK WORKS BABY!!
I think 290 and 140lbs puts you at about 4.6 w/kg ... you will definitely be crushing some dreams in LP this year. But first make sure to make coach Rich suffer a little at TOC.
I wouls skip the re-test next week, enjoy the vacation and then come back and crush yourself on fresh legs to see what you can do.
Looks like things are thawing out in week 19 with everyone getting outside and putting up some crazy strong numbers! Great work studs!
Duration: 1:15:03
TSS: 98.7 (intensity factor 0.889)
Norm Power: 262
Distance: 27.757 mi
Min Max Avg
Power: 0 370 246 watts
Heart Rate: 82 165 150 bpm
Cadence: 52 106 89 rpm
Speed: 0 26.5 22.2 mph
Duration: 30:43
rTSS: 40.1 (0.848)
NGP: 7:36 (211.5 m/min)
Distance: 3.997 mi
Elevation Gain: 397 ft
Elevation Loss: 428 ft
Grade: -0.1 % (-31 ft)
Min Max Avg
Heart Rate: 109 168 157 bpm
Speed: 5:51 33:18 7:40 min/mi
Altitude: 707 809 760 ft
I will do my best on that you know. The only thing is if I actually accomplish making Rich suffer this means I probably won't be worth anything the rest of the Tour so I'll have to plan the right day. It may take a team effort of the "Halligan" and myself to get it done.
My dreams may get crushed too as Rich knows Dan S. will be gunning for him also so He may come to this in incredible shape and form and school us all.
OK, I'll take it. 15', 10' and 10' at 99%, 100% and 101% followed by 10' at 86%. Legs on the bike still don't feel like they're back yet (i.e. the numbers on the PT always seem lower than they should be based on my RPE) but had a solid 30' MP/HMP brick run on the t-mill after. Very strange ending to the OS for me. Suddenly struggling on the bike but feeling really good about the run. I'm sure I'll have some good perspective on this down the road. I think the transition week after Week 20 may do me a world of good.
Great to see everyone killing it as usual!
Great to see folks climbing out of holes and getting it done.
I rode outside and did my first outdoor FTP since last March! I can't believe it's been a whole year. Anyway, I was hoping for at least 10watts above my indoor FTP, but all I got was one watt.
1st 20' 326
2nd 20' 327
42' pnorm 323
I started another thread wondering if after 4 plus months of drilling it on the trainer and seeing good gains, that my indoor and outdoor aren't that different now.
I'll really put it to the test in 5 weeks when I do the bike leg of a pentathlon that is 18 miles and 2000' of elevation gain in the White Mountains.
I need another 10lbs off (probably beach muscles not fat, mind you
) and 12 watts for 4 w/kg. I think I can, I think I can...
Dave
We'll having been off sick for 2 weeks this is really my week 17, I'm pushing out my OS end date.
Good news for all those worried about takeing it easy for 1 or 2 weeks. I did absolutely nothing for 2 whole weeks.
Yet Its like I never missed a workout, I nailed the weekend bike & run and hit my #'s for today.
15 WU + 3 x 15 (0.988, 0.995, 0.991) + 5 min Z3 (0.918)
It's great to be back
Great work everyone definnitely a better start to week 19 than week 18.
Well I did not get in the workout this morning and I had to work late so just getting this down and then some supper at 7:50.
My legs still feel tired but lets just say I decided that I was going to do 2X20 no matter what, even if the second one was .8 or something stupid like that I was not going to break up the second one. Now this did not mean that I could not ease up if needed and I had to about 12' in for 30 seconds.
214 (.98) and 212 (.96) I did not do any 85% as I wanted to get the run in as well 10' z1. Recovery from the strides was needed so definitely a hard workout.
Gordon
Ive jumped ahead to week 20 as my OS is ending this week and Im switching to the longer half Ironman plan. So, for me it was 3X10s. Felt pretty good today, but not as good as last week. I havent been getting much sleep lately with sick kids around the house. Watts held steady in the 160's. I cant fathom how some of you guys are pushing 300+ watts. Im even on my biggest gear with a cadence of 60-80 and I still only top out around 200. Im really interested in taking the show on the road finally and see how the watts do out there. Im hoping to break into the 170's for the FTP this week. Time for some sleep.
Only had time to get in a 1x20' due to late work day and having to get my son to his hockey playoff game. Managed to get in some work even though it wasn't the full meal deal. I'm pretty pleased because I was able to hold above FTP (1.04) for the 20 minutes and around .94 for the 35 minutes I was on the bike. I may be breaking out of my funk.....whoo hoo!!!
Way to put your head down and kock this one out of the park Gordon! Great Work!!
As fun as chasing penguins in Patagonia can be, I really did miss staring at my PM in the pain cave churning out watts.
Quiet out there today team! Let me start by making some noise.
Duration: 26:00
TSS: 42.7 (intensity factor 0.992)
Norm Power: 293
Distance: 10.983 mi
Min Max Avg
Power: 216 369 293 watts
Heart Rate: 136 169 156 bpm
Cadence: 76 99 94 rpm
Speed: 21.7 26.5 25.4 mph
Duration: 21:09
TSS: 34.6 (intensity factor 0.993)
Norm Power: 293
Distance: 9.005 mi
Min Max Avg
Power: 255 373 293 watts
Heart Rate: 138 167 159 bpm
Cadence: 80 96 93 rpm
Speed: 0 26.5 25.6 mph
Duration: 56:05
TSS: 86.2 (intensity factor 0.961)
Norm Power: 283
Distance: 22.587 mi
Min Max Avg
Power: 0 373 277 watts
Heart Rate: 84 169 154 bpm
Cadence: 34 111 92 rpm
Speed: 0 26.5 24.2 mph
Nice work, Shaughn!
I got on the bike for 2 x 8' (2') Z4. I held 242 and 246 , which was the first Z4 intervals held over 240 in 2 months. Not sure if I'm totally back, or just starting to come around. Either way, I'm happy. I also got in 25' of Z3, holding 200 on the nose.
Interestingly, the outside run yesterday has left me with some serious DOMS in the legs. Didn't realize just how nice it was to run on a perfectly flat treadmill with no potholes, frost heaves, or other nastiness. Gotta do some stretching and rolling today!
Mike
There's no place nearby where I can do a relatively flat 12' uninterrupted. So I did 2 x 8' then pounded up some hills before calling it a day at 58'. My NP was 242, and my FTP is 235 with an IF of 1.03, so I think I put in some good work.
Entire workout (16.7 mph):
Duration: 58:47
Work: 521 kJ
TSS: 77.2 (intensity factor 1.03)
Norm Power: 242
VI: 1.22
Pw:HR: n/a
Pa:HR: n/a
Distance: 16.459 mi
Elevation Gain: 730 ft
Elevation Loss: 669 ft
Grade: 0.1 % (60 ft)
Min Max Avg
Power: 0 769 198 watts
Cadence: 31 201 86 rpm
Speed: 0 41.8 17.0 mph
Pace 1:26 0:00 3:32 min/mi
Altitude: 159 409 281 ft
Crank Torque: 0 919 204 lb-in
I had a 2 x 20 on the schedule. I managed to get through the entire thing at 100% thanks to ERG mode, however I did take 2 quick breaks (:30) during the first 20 minutes and 3 not as short breaks (1:00) during the second 20'.
Ran 1 mile at EP afterwards and my legs promptly told me they had enough abuse in the last 12 hours and were done.
I'm actually looking forward to a day off tomorrow and I hate days off :-)
I do have a race this sunday though so I guess my legs should be fresh!
Im on week 20, so today I had to do my FTP. Woot, 5 point bump in FTP to 172. Felt pretty good. For some reason, the first half is always the worse for me. Im just glad that is over! Workworks!
I need to borrow some of the mojo bouncing around this team. My power outage on the bike continued this morning. Was planning to attempt the 2x20s. Did my my usual warm-up got a few minutes into the first rep and I couldn't even get up to 95%. Just nothing there. So I stopped. Thought about calling it quits altogether but decided to do some 30/30s and some 85% stuff to at least give myself the illusion of doing some work and was able to log 60 minutes total. Just don't know what the deal is. Maybe part physical and part mental. Ironically, I'm still feeling great on the runs. Hoping for some kind of comeback on Saturday.
My chiropractor her her physical therapist henchman had me doing all the lunges in the universe yesterday, so I moved Thursday's bike to today. Workout done!
Nice work out there gang. Shaughn you are totally killing it!! I had to switch thurs. bike to today. I was really wondering how I would do holding the new power numbers in the 3X15' I had on the plate for today. Was it just a total fluke test or is it legit? I guess it is legit as i held 101% on the 1st, 99% on 2nd, and 101% on the 3rd. I only had 1 hour max to ride so it was a quick 5' wu then to work and the total ride ended up as 97% for 58 minutes. Glad I didn't have to try and run after that one, the legs were on fire.