Ahhh, Saturday. Got up early and started the bike at 6am
2x10 were hard. I had tested at 231w, but I know that was nowhere close to where it should be, so I've been doing my intervals closer to 240-245.
Then 2x15 at 205w.
Grabbed the dog and started out on the brick run...and he decided it was time to RUN! He's never led out like that before, but today he had the doggie-mojo on overload! I'm not sure of the pace since my $#%@^ 310xt wasn't charged (it seems to not be able to hold a charge anywhere near as long as my 305 did).
The Day off Friday definetly helped the legs to recover a little and ready for the usual hell workout this is for me. I think usually I consider this to be the hardest workout because the bike is hard enough and then you take off on the run at a perty good lick and then pick it up from there. Usually shelled after the workout.
NOT SO TODAY. Did the bike @ 102% for both FTP intervals and 86% for the Z3 ones. (overall .89 IF workout)
Followed with the brick run: First 10 minutes @ Z2 (6:42) then 10minuntes @ Z3 (6:25) finished the run with a 3.1 mile run in 20:02. Most important about it all was: I was not shelled afterward, I've felt good for the rest of the day so far
Good Job everyone so far. Keep it up and GO HARD!!
Had a nice ride outside today with RobertT. It was a bit chilly when we left but warmed up by the first interval. I strained my back about 45 minutes into the ride. I stopped and was clipped in one pedal. I lost my balance and hurt myself when I prevented the fall. I should have let myself go down! Oh well. I've had worse.
I felt pretty cooked on the ride back and let Robert pull most of the way.
Race day. Up at 6 a.m. for a 9 a.m. duathlon (20K bike, 10K run). Goals: Bike the 20K at FTP (194) or above and try and lock in my 10K pace at 7:30. Off the starting line gradually increased the speed/power being careful not to crank it up too fast. At 3k I locked onto the back end of three riders with a good pace (included the female overall winner) which I rode with for the remainder of the bike leg. During the last mile I had to really focus to keep from getting dropped off the back end. Near the end I dropped back, but managed to fight and get back up to the group. My Norm Power was 200w so I accomplished my goal. Bike split: 38:30. Avg Speed" 20.3 mph. The lead female and one of the other riders in my 4-person group got out of the transition area ahead of me and I never could catch the girl. She kicked in the afterburners and took off.
My first run split was 7:24. Right where I wanted to be. After the first mile split I began to lose focus since I was running into a headwind and my pace was fading up in the high 7s. Then, the mile 3 split was 8:08. I began to question whether I could hit my goal average pace of 7:30. I began to consider that half of the run was going to be into the wind and then the last half would be with the wind in my back so I just had to suck it up for the first 5K. From then on I managed to reel my pace back in somewhat and get it back under 8-minutes. 10K time was 50:04 with an avg pace of 7:46 (NGP 7:33). The 10K was a success. Overall: 1:28:34 and 3rd overall American Male Finisher. The race was on a shared Navy base between the Spanish and Americans hence the "3rd American Male" prize. There was no "Old Fart"/over 50 age group. :-(
This was my first race with power so I'm enjoying analyzing the data with WKO+. This stuff's cool!
Run: Entire workout (163 bpm): Duration: 50:04 Work: n/a rTSS: 79.7 (0.931) NGP: 7:33 (213.0 m/min) VI: n/a Pw:HR: n/a Pa:HR: 1.22% Distance: 6.433 mi Elevation Gain: 930 ft Elevation Loss: 920 ft Grade: 0.0 % (11 ft) Min Max Avg Heart Rate: 143 173 163 bpm Speed: 6:00 0:00 7:47 min/mi Altitude: -12 130 68 ft
Nice job Matt! Especially since you strained your back at the start of your ride. Way to hang in there. Hope your back gets better soon.
I didn't fall today, but before my race (duathlon) I had my bike set up in the transition area and the wind blew it over (they had just the small bike stands you put one wheel in to hold it up). The wind can be brutal here (levante winds!). Anyway, I got my first scatch (carbon chipped out of the right side of my handlebar) on my new Cervelo P2 today. That first scratch is always tough.
Three racers did fall on their bikes while waiting for the gun at the starting line though. Not sure what happened. I heard a commotion and looked around and saw them on the ground. Not a good start.
Well, no cross race today. Too much overall time involved with travel. Instead, I assembled the Polly Pocket Water Resort Park for my daughter's 4th birthday. Once that was accomplished, I headed outside! First time in 2 weeks. So nice to ride outside again.
Not sure my true FTP outside, but I swag it to be ~330 - 335.
Both 2x12's were at 345. Then I just rode the remainer at a good clip. 32' at 305.
Total was 1:15 for 27 miles. 22mph. 311 pnorm on my road bike.
This was the first Sat I did the MP/HMP brick run. WTF! Was this supposed to feel like a 5k test?
Good news was I was able to maintain the paces, but it wasn't easy.
Nice ride outside today with Kevin Lanahan [new cap dist sleeper cell member]. I was feeling the marathon relay thing from this morning but it was so great to be outside this time of year on a 50 degree day I sucked it up. We did the 2x12 and then pretty much sat on ABP watts the rest of the time. Nice ride. 53/39 paired with 11/21 makes it easy to keep the watts up during intervals but pretty much sucks in general. Tired now for sure.
rest day for me today, racing mt bike tomorrow, did sunday's run yesterday! been gone all day to Hogs football game and then out to eat for son's bday and now feel very full and tired!! but packing up for race tomorrow. all of my week's training went solidly. good riding everybody!! and polly pocket? yes she comes in a gizillion pieces!!! and they multiply too! now we just give cash to teenagers and take them out to eat!! oh the granddog is here too so I walked him, well he drug me for 3 miles this morning! gotta scoot, sorry but this is a combo reply to "social" , "bike"and run!! m
I have been getting EN November OS Bike Thread e-mail update's to my iPhone all day and I just shake my head and say, "WOW!" Yes, there are BIG watts numbers being thrown out, but it's the the interval IF that really means anything to me. 1.09, 1.083, 1.108, 1.076? Holy moley.
And overall ride IF's in the high .8's to low .9's? I am tired just reading all these.
You all are CRUSHING IT! Great job everyone!
Maybe the next FTP test should be moved up for some of you? Matt?
Good training day today...rest day yesterday definitely helped the legs... 20' wu 12'@298w 12'@304w remainder at 244w....249 for 1:30 on trainer. Run on treadmill at MP/HMP felt really great...although it usually hurts. My plan says "Easy T run" at MP/HMP...I call BS on the EZ part. I've gotten my head into staying inside for all this stuff...ez to set up, prepare. Tough today though b/c it was pretty nice outside. All my EN partners seem to be jammin this first month...good thing we don't retest for awhile !
The 15 min intervals at 85% seem harder mentally than the FTP intervals. I feel like I have to concentrate/focus (or some mellow song comes on the iPod and I'm lollygagging at zone 1) almost as much as the FTP intervals, but obviously do less work.
Great work, gang! Week 3 is just about in the books...
I'm considering a second PowerTap wheel from Wheelbuilder. The reason is I have one on my Cervelo P2 which is totally a triathlon setup (aero bars). Many races in the area (Sprints and others) will not allow the use of aero bars in the races (they say in draft legal races it's too dangerous as you're in too close proximity to other riders). Well, if I want to participate in these races I have to ride either my Cannondale multisport bike or my Trek Madone 5.2. The problem is i have no power. So I'm considering purchasing another PowerTap for my Trek Madone to use in these races where I am not allowed to ride the tri bike with the aero bars. I can't just pop off the aero bars in 5 minutes on the P2 (the gears are on the aero bars) to race these other races. At least that's my thought process.
Anyone else have TWO PowerTaps?
I'm interested to hear any thoughts or suggestions.
Thanks.
Jay (a new "power user" who is absolutely enjoying riding with POWER!)
a lil late posting...yesterday the bike legs were out of gas. totally my fault. crazy busy and no dinner the night before aside from a late bowl of cereal.
total IF for the ride- .895
2x12 at 195 + 192 (FTP 200) + 15' @ .9. Had to cut the ride short at the hour to get to work and did the run in the afternoon as 15' MP out + 15' HMP back.
Yes, I am going to do that. I guess swapping tires is not all that much of a hassle. After all I won't have to swap out cassettes.
A guy I know who did the duathlon I did on Saturday came over after the race and was telling me that if he were me he'd take off the wheelcover I have on my back tire. He told me that it takes a lot of power to get the bike moving with that wheelcover on it, but once it's rolling then it'll help keep it rolling, but he advised against it. I've haven't heard that. Plus, we can have some brutal winds here (called levante winds) similar to the Santa Ana winds in California. He said that could also create problems with strong crosswinds. Then, some others chimed in with almost getting blown off the course here in the area using them. One mentioned almost losing it while cornering. I just bought the wheelcover along with the PowerTap wheel from Wheelbuilder. I can understand the wind issue, but do you need to be that strong pushing the bike with the cover on the wheel? I did okay in the race.
Ouch! Little late in posting. Intervals rocked me on Saturday's workout. Rushed home from work (showing houses Saturday morning) and jumped on trainer to get workout in. The 2x12 actually seemed relatively easy but the 85% section crushed me. Sometimes that is hard sometimes the intervals are hard. Hard to say from day to day. Had to cram the workout in and then jump off bike and into shower as we were having a bunch of folks over for dinner. Think I was still sweating 30 minutes after the workout.
Seeing all that food on the grill reminded me of the EN BBQ at the house after IMCDA 09. Good times.
Yes, I am going to do that. I guess swapping tires is not all that much of a hassle. After all I won't have to swap out cassettes.
A guy I know who did the duathlon I did on Saturday came over after the race and was telling me that if he were me he'd take off the wheelcover I have on my back tire. He told me that it takes a lot of power to get the bike moving with that wheelcover on it, but once it's rolling then it'll help keep it rolling, but he advised against it. I've haven't heard that. Plus, we can have some brutal winds here (called levante winds) similar to the Santa Ana winds in California. He said that could also create problems with strong crosswinds. Then, some others chimed in with almost getting blown off the course here in the area using them. One mentioned almost losing it while cornering. I just bought the wheelcover along with the PowerTap wheel from Wheelbuilder. I can understand the wind issue, but do you need to be that strong pushing the bike with the cover on the wheel? I did okay in the race.
Jay
Do not fear the wheel cover. Also do not listen to idiots when they start talking about the weight of the wheel cover "lots of power to get it moving etc." nonsense. The handling issues associated with disc wheels [same as covers] are generally widely over stated with most of the experts have little or no experience with them but having it "on good authority" from other "experts". Wow, lots of quotes in this post. Anyhow my bike handles better in the wind with the cover on the back and 808 on the front than with 2 808's. Unless you are actually getting blown sideways off the bike that is the same feeling that can make the cover super fast, like a sail boat.
Regardless, go out and ride it on windy days and report back.
Interval 3 (ABP interval): 15" @ 231 watts (IF 0.963) With the power actually increasing in the last half of the ride. Felt great.
Rode back to collect my buddy who I left in the dust ...
I was SHOCKED at how much I've improved over the last 3 weeks. I guess this style of training really suits my body. Now I'm wondering if I set my goals too low for the OS ...
I am a little delayed in posting as I had to move the pain cave 300km (180 miles) south due to work. I was able to take my bike with me so here are the results after installing the trial version of wko+ on my work laptop.
2X8 FTP and 2X15 85%
2X8 FTP - 185 (1.03IF); 188 (1.04 IF)
2X15' - 154 (0.86); 2nd one I felt good and did 26' 155(0.86)
I have been getting EN November OS Bike Thread e-mail update's to my iPhone all day and I just shake my head and say, "WOW!" Yes, there are BIG watts numbers being thrown out, but it's the the interval IF that really means anything to me. 1.09, 1.083, 1.108, 1.076? Holy moley.
And overall ride IF's in the high .8's to low .9's? I am tired just reading all these.
You all are CRUSHING IT! Great job everyone!
Maybe the next FTP test should be moved up for some of you? Matt?
So what is the collective EN wisdom on this? I am not getting the huge FTP 1.1 numbers but have been pushing 1.04 and getting all or additional time (saturdays ride called for 2X15; I did 1X15 and 1X26) at 85% and 86% over this past week. The last two workouts I have done everything at 0.85 or 0.86.
My uneducated thoughts on this are that I am a beginner and will see bigger benefits in the early going so if I can hold all perscribed workouts I will start to increase the FTP 1.04, 1.06 1.08 while also pushing slightly above the 85% wattage (153). As I mentioned I am now getting in lots of 85% stuff. On the tuesdays or thursdays I pretty much hold 85% for the remaining time in the hour sessions.
I don't want to drill myself in to a hole but have recovered well other that some fatigue from the 3X8 session earier in the week. This little experiment told me that too much FTP can be bad for me right now so perhaps I should look at small increases in the FTP while pushing up the 85% work zone a little more.
One additional factor is that I am not really running now just getting some walk/Jog stuff in to get my legs back. I will probably start the running with the Jan OS group.
I'm probably over thinking here and should just push it up if I am recovering. Just looking for some confirmation from OS vets or thoughts from others.
Thanks
Gordon
P.S. I'll post this to the coaches as well sorry for the double post.
Thanks Chris! Will do. It's great having the EN team to turn to for the REAL story. Fair and balanced. Have I heard that somewhere? I'm "sailor qual'd" so I can relate to your sail boat comment. I just put the new wheel on this month and so far I like it. I really haven't noticed anything out of the ordinary, other than I took 3rd place in the duathlon Saturday, which is a good thing.
Yes, I am going to do that. I guess swapping tires is not all that much of a hassle. After all I won't have to swap out cassettes.
A guy I know who did the duathlon I did on Saturday came over after the race and was telling me that if he were me he'd take off the wheelcover I have on my back tire. He told me that it takes a lot of power to get the bike moving with that wheelcover on it, but once it's rolling then it'll help keep it rolling, but he advised against it. I've haven't heard that. Plus, we can have some brutal winds here (called levante winds) similar to the Santa Ana winds in California. He said that could also create problems with strong crosswinds. Then, some others chimed in with almost getting blown off the course here in the area using them. One mentioned almost losing it while cornering. I just bought the wheelcover along with the PowerTap wheel from Wheelbuilder. I can understand the wind issue, but do you need to be that strong pushing the bike with the cover on the wheel? I did okay in the race.
Jay
Do not fear the wheel cover. Also do not listen to idiots when they start talking about the weight of the wheel cover "lots of power to get it moving etc." nonsense. The handling issues associated with disc wheels [same as covers] are generally widely over stated with most of the experts have little or no experience with them but having it "on good authority" from other "experts". Wow, lots of quotes in this post. Anyhow my bike handles better in the wind with the cover on the back and 808 on the front than with 2 808's. Unless you are actually getting blown sideways off the bike that is the same feeling that can make the cover super fast, like a sail boat.
Regardless, go out and ride it on windy days and report back.
Thanks Chris! It's great having the EN team to turn to for the REAL story: Fair and balanced. Have I heard that somewhere? I'm "sailor qual'd" so I can relate to your sail boat comment. I just put the new wheel on this month and so far I like it. I really haven't noticed anything out of the ordinary, other than I took 3rd place in the duathlon Saturday, which is a good thing.
P.S. Sorry for the double post. I failed to "quote" Chris' entry the first time". Dang newbies!
Posted By Gordon Cherwoniak on 22 Nov 2009 08:50 PM
Posted By John Stark on 21 Nov 2009 06:50 PM
I have been getting EN November OS Bike Thread e-mail update's to my iPhone all day and I just shake my head and say, "WOW!" Yes, there are BIG watts numbers being thrown out, but it's the the interval IF that really means anything to me. 1.09, 1.083, 1.108, 1.076? Holy moley.
And overall ride IF's in the high .8's to low .9's? I am tired just reading all these.
You all are CRUSHING IT! Great job everyone!
Maybe the next FTP test should be moved up for some of you? Matt?
So what is the collective EN wisdom on this? I am not getting the huge FTP 1.1 numbers but have been pushing 1.04 and getting all or additional time (saturdays ride called for 2X15; I did 1X15 and 1X26) at 85% and 86% over this past week. The last two workouts I have done everything at 0.85 or 0.86.
My uneducated thoughts on this are that I am a beginner and will see bigger benefits in the early going so if I can hold all perscribed workouts I will start to increase the FTP 1.04, 1.06 1.08 while also pushing slightly above the 85% wattage (153). As I mentioned I am now getting in lots of 85% stuff. On the tuesdays or thursdays I pretty much hold 85% for the remaining time in the hour sessions.
I don't want to drill myself in to a hole but have recovered well other that some fatigue from the 3X8 session earier in the week. This little experiment told me that too much FTP can be bad for me right now so perhaps I should look at small increases in the FTP while pushing up the 85% work zone a little more.
One additional factor is that I am not really running now just getting some walk/Jog stuff in to get my legs back. I will probably start the running with the Jan OS group.
I'm probably over thinking here and should just push it up if I am recovering. Just looking for some confirmation from OS vets or thoughts from others.
Thanks
Gordon
P.S. I'll post this to the coaches as well sorry for the double post.
Gordon,
My thoughts are to push as hard as you can to get the intervals into the prescribed level. If the workout calls for 15 min @ 100% and the rest at 85%, then the most important part is the 100%. Don't give up on the 100% to get more 85% time.
Having said that, I'm having a hard time hitting the bike intervals and my IF has been much closer to 90% than 100%. I just push as hard as I can and let the results fall out. It's odd for me that my legs feel great for running, incredibly sluggish for riding, but that's the way it is. I've found in the past that sooner or later my cycling legs will be back and I'll post some big gains again.
Comments
Ahhh, Saturday. Got up early and started the bike at 6am
2x10 were hard. I had tested at 231w, but I know that was nowhere close to where it should be, so I've been doing my intervals closer to 240-245.
Then 2x15 at 205w.
Grabbed the dog and started out on the brick run...and he decided it was time to RUN!
He's never led out like that before, but today he had the doggie-mojo on overload! I'm not sure of the pace since my $#%@^ 310xt wasn't charged (it seems to not be able to hold a charge anywhere near as long as my 305 did).
Glad to be done for today
Mike
The Day off Friday definetly helped the legs to recover a little and ready for the usual hell workout this is for me. I think usually I consider this to be the hardest workout because the bike is hard enough and then you take off on the run at a perty good lick and then pick it up from there. Usually shelled after the workout.
NOT SO TODAY.
Did the bike @ 102% for both FTP intervals and 86% for the Z3 ones. (overall .89 IF workout)
Followed with the brick run: First 10 minutes @ Z2 (6:42) then 10minuntes @ Z3 (6:25) finished the run with a 3.1 mile run in 20:02. Most important about it all was: I was not shelled afterward, I've felt good for the rest of the day so far
Good Job everyone so far. Keep it up and GO HARD!!
Had a nice ride outside today with RobertT. It was a bit chilly when we left but warmed up by the first interval. I strained my back about 45 minutes into the ride. I stopped and was clipped in one pedal. I lost my balance and hurt myself when I prevented the fall. I should have let myself go down! Oh well. I've had worse.
I felt pretty cooked on the ride back and let Robert pull most of the way.
Power-Tap #1:
Duration: 12:10
Work: 172 kJ
TSS: 24 (intensity factor 1.087)
Norm Power: 241
VI: 1.03
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.791 mi
Min Max Avg
Power: 0 487 235 watts
Cadence: 35 110 79 rpm
Speed: 2.2 24.3 18.7 mph
Pace 2:28 26:49 3:12 min/mi
Crank Torque: 0 683 251 lb-in
Power-Tap #4:
Duration: 11:33
Work: 157 kJ
TSS: 20.9 (intensity factor 1.043)
Norm Power: 232
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.982 mi
Min Max Avg
Power: 0 469 227 watts
Cadence: 42 125 74 rpm
Speed: 11.1 27.7 20.6 mph
Pace 2:10 5:24 2:55 min/mi
Crank Torque: 0 649 263 lb-in
Power-Tap #6:
Duration: 1:30:13 (2:17:30)
Work: 874 kJ
TSS: 109 (intensity factor 0.852)
Norm Power: 189
VI: 1.17
Pw:HR: n/a
Pa:HR: n/a
Distance: 24.631 mi
Min Max Avg
Power: 0 474 161 watts
Cadence: 30 182 73 rpm
Speed: 2.2 30.2 17.0 mph
Pace 1:59 26:49 3:32 min/mi
Crank Torque: 0 1051 190 lb-in
Entire workout (163 watts):
Duration: 2:26:42 (3:17:44)
Work: 1434 kJ
TSS: 183.4 (intensity factor 0.866)
Norm Power: 192
VI: 1.18
Pw:HR: n/a
Pa:HR: n/a
Distance: 40.084 mi
Min Max Avg
Power: 0 487 163 watts
Cadence: 30 196 77 rpm
Speed: 2.2 30.2 16.9 mph
Pace 1:59 26:49 3:33 min/mi
Crank Torque: 0 1051 185 lb-in
My first run split was 7:24. Right where I wanted to be. After the first mile split I began to lose focus since I was running into a headwind and my pace was fading up in the high 7s. Then, the mile 3 split was 8:08. I began to question whether I could hit my goal average pace of 7:30. I began to consider that half of the run was going to be into the wind and then the last half would be with the wind in my back so I just had to suck it up for the first 5K. From then on I managed to reel my pace back in somewhat and get it back under 8-minutes. 10K time was 50:04 with an avg pace of 7:46 (NGP 7:33). The 10K was a success. Overall: 1:28:34 and 3rd overall American Male Finisher. The race was on a shared Navy base between the Spanish and Americans hence the "3rd American Male" prize. There was no "Old Fart"/over 50 age group. :-(
This was my first race with power so I'm enjoying analyzing the data with WKO+. This stuff's cool!
Run:
Entire workout (163 bpm):
Duration: 50:04
Work: n/a
rTSS: 79.7 (0.931)
NGP: 7:33 (213.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 1.22%
Distance: 6.433 mi
Elevation Gain: 930 ft
Elevation Loss: 920 ft
Grade: 0.0 % (11 ft)
Min Max Avg
Heart Rate: 143 173 163 bpm
Speed: 6:00 0:00 7:47 min/mi
Altitude: -12 130 68 ft
Bike:
Entire workout (189 watts):
Duration: 38:30
Work: 437 kJ
TSS: 68 (intensity factor 1.029)
Norm Power: 200
VI: 1.06
Pw:HR: 11.92%
Pa:HR: 2.8%
Distance: 13.023 mi
Elevation Gain: 847 ft
Elevation Loss: 861 ft
Grade: -0.0 % (-14 ft)
Min Max Avg
Power: 0 457 189 watts
Heart Rate: 85 166 152 bpm
Cadence: 36 147 95 rpm
Speed: 5.9 28.5 20.3 mph
Pace 2:06 10:10 2:57 min/mi
Altitude: 15 93 57 ft
Crank Torque: 0 866 170 lb-in
A great workout!
Jay
Nice job Matt! Especially since you strained your back at the start of your ride. Way to hang in there. Hope your back gets better soon.
I didn't fall today, but before my race (duathlon) I had my bike set up in the transition area and the wind blew it over (they had just the small bike stands you put one wheel in to hold it up). The wind can be brutal here (levante winds!). Anyway, I got my first scatch (carbon chipped out of the right side of my handlebar) on my new Cervelo P2 today. That first scratch is always tough.
Three racers did fall on their bikes while waiting for the gun at the starting line though. Not sure what happened. I heard a commotion and looked around and saw them on the ground. Not a good start.
Jay
Well, no cross race today. Too much overall time involved with travel. Instead, I assembled the Polly Pocket Water Resort Park for my daughter's 4th birthday. Once that was accomplished, I headed outside! First time in 2 weeks. So nice to ride outside again.
Not sure my true FTP outside, but I swag it to be ~330 - 335.
Both 2x12's were at 345. Then I just rode the remainer at a good clip. 32' at 305.
Total was 1:15 for 27 miles. 22mph. 311 pnorm on my road bike.
This was the first Sat I did the MP/HMP brick run. WTF! Was this supposed to feel like a 5k test?
Good news was I was able to maintain the paces, but it wasn't easy.
Dave
Nice ride outside today with Kevin Lanahan [new cap dist sleeper cell member]. I was feeling the marathon relay thing from this morning but it was so great to be outside this time of year on a 50 degree day I sucked it up. We did the 2x12 and then pretty much sat on ABP watts the rest of the time. Nice ride. 53/39 paired with 11/21 makes it easy to keep the watts up during intervals but pretty much sucks in general. Tired now for sure.
FTP = 223
First 10' - NP = 244 IF = 1.094
Second 10' - NP = 238 IF = 1.068
First 15' - NP =199 IF = .891
Second 15' - NP =199 IF = .891
Entire workout IF = .903
I haven't done one of those in a while either but I remember! Quite tough. Nice work hitting the paces especially after that ride.
Great ride with Matt this morning, great breakfast afterwards as well
Power-Tap #1:
Duration: 12:10
Work: 170 kJ
TSS: 24 (intensity factor 1.089)
Norm Power: 236
VI: 1.01
Distance: 3.794 mi
Power-Tap #3:
Duration: 11:35
Work: 164 kJ
TSS: 23.7 (intensity factor 1.108)
Norm Power: 240
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.031 mi
Power-Tap #4:
Duration: 1:32:44 (1:42:46)
Work: 973 kJ
TSS: 131.1 (intensity factor 0.921)
Norm Power: 200
VI: 1.14
Distance: 25.418 mi
Entire workout (174 watts):
Duration: 2:26:21 (2:49:51)
Work: 1531 kJ
TSS: 208 (intensity factor 0.923)
Norm Power: 200
VI: 1.15
Distance: 40.326 mi
Peak 60min (198 watts):
Duration: 1:00:00 (1:05:34)
Work: 712 kJ
TSS: 99.9 (intensity factor 1)
Norm Power: 217
VI: 1.1
Got to ride outdoors this morning rather than on the trainer. Just killed it out there comparatively. Supposed to hold 270ish.
10' 296watts
10' 294 watts
1:53 @ 241 watts (supposed to be 220ish)
There's no way I can do that on the trainer.
Vince
I have been getting EN November OS Bike Thread e-mail update's to my iPhone all day and I just shake my head and say, "WOW!" Yes, there are BIG watts numbers being thrown out, but it's the the interval IF that really means anything to me.
1.09, 1.083, 1.108, 1.076? Holy moley.
And overall ride IF's in the high .8's to low .9's? I am tired just reading all these.
You all are CRUSHING IT! Great job everyone!
Maybe the next FTP test should be moved up for some of you? Matt?
OK...took me awhile to find where the IF#'s are John.
Interval #1: IF 1.094
VI: 1.01
296 watts
Interval #2: IF 1.084
VI: 1.01
294 watts.
How do you cut and paste from WKO+? This would be much easier. Whoever knows please email me directly please.
Vince
20' wu
12'@298w
12'@304w
remainder at 244w....249 for 1:30 on trainer.
Run on treadmill at MP/HMP felt really great...although it usually hurts. My plan says "Easy T run" at MP/HMP...I call BS on the EZ part.
I've gotten my head into staying inside for all this stuff...ez to set up, prepare. Tough today though b/c it was pretty nice outside.
All my EN partners seem to be jammin this first month...good thing we don't retest for awhile !
Done! Stick a fork in me...
2 x 10 = 100.6%, 102.6%
2 x 15 = 86.4%, 85.4%
The 15 min intervals at 85% seem harder mentally than the FTP intervals. I feel like I have to concentrate/focus (or some mellow song comes on the iPod and I'm lollygagging at zone 1) almost as much as the FTP intervals, but obviously do less work.
Great work, gang! Week 3 is just about in the books...
Anyone else have TWO PowerTaps?
I'm interested to hear any thoughts or suggestions.
Thanks.
Jay (a new "power user" who is absolutely enjoying riding with POWER!)
why not just swap the wheel to the Madone? I move my PT wheel between road and tri bikes all the time.
a lil late posting...yesterday the bike legs were out of gas. totally my fault. crazy busy and no dinner the night before aside from a late bowl of cereal.
total IF for the ride- .895
2x12 at 195 + 192 (FTP 200) + 15' @ .9. Had to cut the ride short at the hour to get to work and did the run in the afternoon as 15' MP out + 15' HMP back.
Yes, I am going to do that. I guess swapping tires is not all that much of a hassle. After all I won't have to swap out cassettes.
A guy I know who did the duathlon I did on Saturday came over after the race and was telling me that if he were me he'd take off the wheelcover I have on my back tire. He told me that it takes a lot of power to get the bike moving with that wheelcover on it, but once it's rolling then it'll help keep it rolling, but he advised against it. I've haven't heard that. Plus, we can have some brutal winds here (called levante winds) similar to the Santa Ana winds in California. He said that could also create problems with strong crosswinds. Then, some others chimed in with almost getting blown off the course here in the area using them. One mentioned almost losing it while cornering. I just bought the wheelcover along with the PowerTap wheel from Wheelbuilder. I can understand the wind issue, but do you need to be that strong pushing the bike with the cover on the wheel? I did okay in the race.
Jay
Seeing all that food on the grill reminded me of the EN BBQ at the house after IMCDA 09. Good times.
Cross race is gonna hurt on Sunday.
Do not fear the wheel cover. Also do not listen to idiots when they start talking about the weight of the wheel cover "lots of power to get it moving etc." nonsense. The handling issues associated with disc wheels [same as covers] are generally widely over stated with most of the experts have little or no experience with them but having it "on good authority" from other "experts". Wow, lots of quotes in this post. Anyhow my bike handles better in the wind with the cover on the back and 808 on the front than with 2 808's. Unless you are actually getting blown sideways off the bike that is the same feeling that can make the cover super fast, like a sail boat.
Regardless, go out and ride it on windy days and report back.
Re-arranged my schedule a bit this week to accommodate for the Marathon Relay Challenge.
Tuesday - Bike
Wednesday - Run
Thursday - off
Friday - Thursday's bike workout
Saturday - off
Sunday AM - Run (Marathon challenge)
Sunday PM - Bike from Saturday.
Sunday was a GREAT training day. On the way to the 10.55km for the challenge I beat my best 10k time by over a minute (!) 47:55 (PB was 49:20).
Rested 2 hours then went out on the bike and just killed it.
Indoor FTP = 231, last measured FTP outside of 240. This was an outside ride.
Interval 1: 10" @ 267 watts (IF 1.113). Thought this was crazy. Maybe I miscalibrated the Quarq. So calibrated again
Interval 2: 10" @ 268 watts (IF 1.117). Hmm. Maybe not.
Interval 3 (ABP interval): 15" @ 231 watts (IF 0.963) With the power actually increasing in the last half of the ride. Felt great.
Rode back to collect my buddy who I left in the dust ...
I was SHOCKED at how much I've improved over the last 3 weeks. I guess this style of training really suits my body. Now I'm wondering if I set my goals too low for the OS ...
Mike.
I am a little delayed in posting as I had to move the pain cave 300km (180 miles) south due to work. I was able to take my bike with me so here are the results after installing the trial version of wko+ on my work laptop.
2X8 FTP and 2X15 85%
2X8 FTP - 185 (1.03IF); 188 (1.04 IF)
2X15' - 154 (0.86); 2nd one I felt good and did 26' 155(0.86)
Gordon
So what is the collective EN wisdom on this? I am not getting the huge FTP 1.1 numbers but have been pushing 1.04 and getting all or additional time (saturdays ride called for 2X15; I did 1X15 and 1X26) at 85% and 86% over this past week. The last two workouts I have done everything at 0.85 or 0.86.
My uneducated thoughts on this are that I am a beginner and will see bigger benefits in the early going so if I can hold all perscribed workouts I will start to increase the FTP 1.04, 1.06 1.08 while also pushing slightly above the 85% wattage (153). As I mentioned I am now getting in lots of 85% stuff. On the tuesdays or thursdays I pretty much hold 85% for the remaining time in the hour sessions.
I don't want to drill myself in to a hole but have recovered well other that some fatigue from the 3X8 session earier in the week. This little experiment told me that too much FTP can be bad for me right now so perhaps I should look at small increases in the FTP while pushing up the 85% work zone a little more.
One additional factor is that I am not really running now just getting some walk/Jog stuff in to get my legs back. I will probably start the running with the Jan OS group.
I'm probably over thinking here and should just push it up if I am recovering. Just looking for some confirmation from OS vets or thoughts from others.
Thanks
Gordon
P.S. I'll post this to the coaches as well sorry for the double post.
Thanks Chris! Will do. It's great having the EN team to turn to for the REAL story. Fair and balanced. Have I heard that somewhere?
I'm "sailor qual'd" so I can relate to your sail boat comment. I just put the new wheel on this month and so far I like it. I really haven't noticed anything out of the ordinary, other than I took 3rd place in the duathlon Saturday, which is a good thing.
Thanks Chris! It's great having the EN team to turn to for the REAL story: Fair and balanced. Have I heard that somewhere?
I'm "sailor qual'd" so I can relate to your sail boat comment. I just put the new wheel on this month and so far I like it. I really haven't noticed anything out of the ordinary, other than I took 3rd place in the duathlon Saturday, which is a good thing.
P.S. Sorry for the double post. I failed to "quote" Chris' entry the first time". Dang newbies!
Gordon,
My thoughts are to push as hard as you can to get the intervals into the prescribed level. If the workout calls for 15 min @ 100% and the rest at 85%, then the most important part is the 100%. Don't give up on the 100% to get more 85% time.
Having said that, I'm having a hard time hitting the bike intervals and my IF has been much closer to 90% than 100%. I just push as hard as I can and let the results fall out. It's odd for me that my legs feel great for running, incredibly sluggish for riding, but that's the way it is. I've found in the past that sooner or later my cycling legs will be back and I'll post some big gains again.
It's a long season, enjoy the ride
tom