Matt...thanks for starting the anxiety early... I'm an intermediate guy and it looks like I only have 2x12' tomorrow rather than 3x. Does that sound right?
2x15'(4') @ FTP. 1-262 watts, 2-272 watts. At the end, I went for a new CP 5 second record: 1050 watts (and now my neck hurts!!!)
Good job everyone! You know, this OutSeason reminds me of offseason lifting for football. It was all geared around improving your maximum bench, squat, and power clean without regards to much else. I love it!!!
We WILL have the strongest squad for next year's IM season!
Matt...thanks for starting the anxiety early... I'm an intermediate guy and it looks like I only have 2x12' tomorrow rather than 3x. Does that sound right?
Vince
Yes, that's correct. The 3 x was a mistake in the Int. too. It just wasn't called out. We're good with 2 x 12. Pant, pant, pant!
Thanks LInda. Just sipping my java @ 4:47 am for a 5am trainer session.
Do you know how to cut and paste data by chance from WKO+ for my intervals to be posted? I use a Garmin not a PT and therefore do not use the poweragent software.
I decided to skip the ride/run this morning since my back is still a bit sore from straining it on Saturday. I did my PT exercises for the hip and a bunch of core stuff. I should be ready to rock tomorrow morning. Feeling much better.
The weather forecast is bad for the next few days. I'm hoping to get outside to ride over the break but it's not looking good.
Dang. I thought I was an early bird. Lot's of folks getting it done early this morning. Great stuff!
Shhhhh. Don't let Leigh know I didn't completely follow her advice wrt going easy on the until I know what the deal is with the recurring pain in my shin.
2x15' @ 103% (267w) followed by 16' @ 87% (225w). No run. On the shelf with my running until I see my ortho next week and figure out what's up with the shin.
With my inability to run and being out of town later this week I was planning to move Thursday's bike to tomorrow. Upon finishing this morning's ride I was left wondering what I was thinking planning to do something similar tomorrow. I guess the upside is if I crush myself with tomorrow's ride I'll have 3 days to recover.
Knocked out my 2 x 15's at 101%, and got in 10' of 85%.
Funny, I know that Coach Rich has said that the FTP work is your 'get faster' work and your 85% work is your 'up the TSS' work. I think the other benefit of the 85% is mental. It's certainly not easy after knocking out the FTP work, but there's a big disconnect between what I think I can do in any given moment, and what I actually can do. The 85% is a big self-discovery piece. Loving it!
Week 4 was a wake up call this morning. That last 5 minutes of the second 15 minute interval really put me outside of my comfort zone. With an estimated FTP of 250 I completed 2 X 15' at 260 and 262 then got in 3.8 miles on the run. I did the 5 X 30s on a nice hill at the end. Was about 52 degrees with 15 mph winds here this morning at that time. Glad its done!
Glad to see you all crush it! I kida laid an Egg this morning! UGH! 1x12 97% 1X12 92%
12 min at 78%
I think i was still just laggin from the day before sitting in airports and planes and a little sore legs from some good hill work sunday.... Oh well excuses are excuses Ill crush it next time!
got mine done this morning. Legs didn't really want to wake up...but I finally convinced them . Even did the run after....starting get my MOJO back....it feels good.
We had Coach P and R along with Trent, Chris, Joe R, John S, Big D, Eric S and Mancona all in the same room doing the 2 X15s together. Someone planned ahead and hooked them up directly to the West Coast electrical grid. About half way throught he first interval someone smelled smoke, smoke alarms began going off and near the end sparks were flying around the room with the fans going. Someone yelled, "Turn up the volume on the Sirius Boneyard station" and it was all over! The grid had to be shut down from overload. Bring on the 2 x 20s!
Got my 2 x 15 done at 100% this morning. The first one was really tough as my legs were a little tired from the weekend runs, but they woke up and made the second interval a little easier. Finished up with 12 minutes at 85%.
Hello 2x12's. Now, I remember how to just settle into a nice, long, hard interval and stop watching the clock. Bring on the 2x15's.
My first interval was a little messy because I went out too hard and there was great suffering and tapering off at the end. For the second one, I crawled back inside my head and stopped staring at the power meter number. Interval rocked.
I see this new powermeter toy of mine is going to have me writing patience and discipline on my arms a lot. I need to practice turning down on the volume to that voice in my head that just want to make big numbers.
No run because this day is busy. I may tack it to the end of Thursday's workout as a pre-Thanksgiving calorie burner. Brick for pie?
192 (1.07) and 195 (1.08) Then 25' at (0.88). Here's my total ride:
Entire workout (145 watts):
Duration: 1:02:00
Work: 540 kJ
TSS: 85.9 (intensity factor 0.912)
Norm Power: 164
VI: 1.13
Pw:HR: 18.2%
Pa:HR: 14.33%
Distance: 16.526 mi
I pushed up my 2X10 some and the 85% stuff. I believe my body has adapted over the last two weeks. My feeling with out a test is that I could get 190-195 as a new FTP right now. As long as I keep hitting the 85% work and I am recovering I will continue to increase the work.of the FTP invtervals and the 85%.
Any comments would be grateful. I know I was high on the work side, but felt really good day.
Thanks
Steve,
While I am not crushing it as much as you I am finding that my fitness is increaseing rapidly on the beginner workouts. I have a post out to the coaches in the 'I want to change my program thread' about how I should adjust my workouts moving between now and the next FTP test.
My plan before coaches direction is to keep pushing up my FTP intervals slightly as long as I can get in the 85% work and I am recovering. I have also increased this from 85% to 88% on todays workout. NOTE I am not doing much running now just getting back in to some easy jogging so take that in to consideration.
Hopefully I will get a response from to RnP today to tell me I am being dumb or this is a good approach. Any comments from the OS vets?
Don't have my numbers in front of me but off the top of my head:
12' @ Pnorm 284watts, IF 1.04
12' @ Pnorm 286watts, IF 1.04+
Ran 10 mins off bike.
These morning workouts are tough as I don't have the carbs in my system like an evening workout...but I'm building power. Nice to see my body respond for the first time in 2 years rather than auger in.
How does the Haus typically handle the transition run on Tuesdays? I noticed the 'hill striders'. Would any hill suffice?I am somewhat limited for choices near my bike cave.
How does the Haus typically handle the transition run on Tuesdays? I noticed the 'hill striders'. Would any hill suffice?I am somewhat limited for choices near my bike cave.
Tom: Any hill that you can "stride" up in at least 30 seconds. My run route (out the driveway from the bike cave) has a couple of very short hills that suffice. The longer hills can be 2-3 stride worthy.
Tuesday down...Wednesday to go...it will be tough. This morning. #1-15' @ 295w #2-15' @ 297w Balance at 245w....overall 267 np 20' ez run after with hill repeats...felt GREAT ! Do it again in the morning, then prepare to eat and drink for 24 hrs !
Comments
Matt...thanks for starting the anxiety early... I'm an intermediate guy and it looks like I only have 2x12' tomorrow rather than 3x. Does that sound right?
Vince
Because of work, did my Tuesday workout tonight.
2x15'(4') @ FTP. 1-262 watts, 2-272 watts. At the end, I went for a new CP 5 second record: 1050 watts (and now my neck hurts!!!)
Good job everyone! You know, this OutSeason reminds me of offseason lifting for football. It was all geared around improving your maximum bench, squat, and power clean without regards to much else. I love it!!!
We WILL have the strongest squad for next year's IM season!
Power-Tap #1:
Duration: 10:01
Work: 138 kJ
TSS: 27.3 (intensity factor 1.279)
Norm Power: 230
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.514 mi
Min Max Avg
Power: 180 310 229 watts
Cadence: 79 96 91 rpm
Speed: 23.9 28.5 27.0 mph
Pace 2:06 2:30 2:13 min/mi
Hub Torque: 47 73 56 lb-in
Crank Torque: 179 279 214 lb-in
Power-Tap #2:
Duration: 4:01
Work: 35 kJ
TSS: 4.2 (intensity factor 0.792)
Norm Power: n/a
VI: n/a
Pw:HR: n/a
Pa:HR: n/a
Distance: 1.395 mi
Min Max Avg
Power: 93 214 144 watts
Cadence: 67 96 84 rpm
Speed: 19.9 27.3 20.8 mph
Pace 2:12 3:01 2:53 min/mi
Hub Torque: 24 65 46 lb-in
Crank Torque: 91 219 146 lb-in
Power-Tap #3:
Duration: 10:04
Work: 136 kJ
TSS: 26.5 (intensity factor 1.256)
Norm Power: 226
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.504 mi
Min Max Avg
Power: 179 279 225 watts
Cadence: 85 95 91 rpm
Speed: 23.2 27.8 26.8 mph
Pace 2:10 2:35 2:14 min/mi
Hub Torque: 48 70 56 lb-in
Crank Torque: 171 268 210 lb-in
Power-Tap #4:
Duration: 36:12
Work: 356 kJ
TSS: 50.5 (intensity factor 0.915)
Norm Power: 165
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 13.338 mi
Min Max Avg
Power: 0 232 164 watts
Cadence: 41 115 79 rpm
Speed: 16.8 26.5 22.1 mph
Pace 2:16 3:35 2:43 min/mi
Hub Torque: 0 80 49 lb-in
Crank Torque: 0 346 174 lb-in
Any comments would be grateful. I know I was high on the work side, but felt really good day.
Thanks
Duration: 56:20 (1:00:34)
Thanks LInda. Just sipping my java @ 4:47 am for a 5am trainer session.
Do you know how to cut and paste data by chance from WKO+ for my intervals to be posted? I use a Garmin not a PT and therefore do not use the poweragent software.
Vince
I decided to skip the ride/run this morning since my back is still a bit sore from straining it on Saturday. I did my PT exercises for the hip and a bunch of core stuff. I should be ready to rock tomorrow morning. Feeling much better.
The weather forecast is bad for the next few days. I'm hoping to get outside to ride over the break but it's not looking good.
Shhhhh. Don't let Leigh know I didn't completely follow her advice wrt going easy on the until I know what the deal is with the recurring pain in my shin.
2x15' @ 103% (267w) followed by 16' @ 87% (225w).
No run. On the shelf with my running until I see my ortho next week and figure out what's up with the shin.
With my inability to run and being out of town later this week I was planning to move Thursday's bike to tomorrow. Upon finishing this morning's ride I was left wondering what I was thinking planning to do something similar tomorrow. I guess the upside is if I crush myself with tomorrow's ride I'll have 3 days to recover.
2 x 12's @ z4/5 this morning and hit a huge milestone! Pnorm of 303w and 291w for my 2 efforts.
Work 1:
Joe, incredible numbers/effort this morning! Please share the mojo!
Knocked out my 2 x 15's at 101%, and got in 10' of 85%.
Funny, I know that Coach Rich has said that the FTP work is your 'get faster' work and your 85% work is your 'up the TSS' work. I think the other benefit of the 85% is mental. It's certainly not easy after knocking out the FTP work, but there's a big disconnect between what I think I can do in any given moment, and what I actually can do. The 85% is a big self-discovery piece. Loving it!
Mike
Week 4 was a wake up call this morning. That last 5 minutes of the second 15 minute interval really put me outside of my comfort zone.
With an estimated FTP of 250 I completed 2 X 15' at 260 and 262 then got in 3.8 miles on the run. I did the 5 X 30s on a nice hill at the end. Was about 52 degrees with 15 mph winds here this morning at that time. Glad its done! 
Where's the pancakes?
1x12 97%
1X12 92%
12 min at 78%
I think i was still just laggin from the day before sitting in airports and planes and a little sore legs from some good hill work sunday....
Oh well excuses are excuses Ill crush it next time!
We had Coach P and R along with Trent, Chris, Joe R, John S, Big D, Eric S and Mancona all in the same room doing the 2 X15s together. Someone planned ahead and hooked them up directly to the West Coast electrical grid. About half way throught he first interval someone smelled smoke, smoke alarms began going off and near the end sparks were flying around the room with the fans going. Someone yelled, "Turn up the volume on the Sirius Boneyard station" and it was all over! The grid had to be shut down from overload. Bring on the 2 x 20s!
SS
Got my 2 x 15 done at 100% this morning. The first one was really tough as my legs were a little tired from the weekend runs, but they woke up and made the second interval a little easier. Finished up with 12 minutes at 85%.
As such...faded fast on the 2nd interval. 2x15 as 200 (100%) + 191 (95%). No time for z3 work but snuck out for a quick 20 min t-run.
p.s. nice job, Aaron! ice if sore later.
Hello 2x12's. Now, I remember how to just settle into a nice, long, hard interval and stop watching the clock. Bring on the 2x15's.
My first interval was a little messy because I went out too hard and there was great suffering and tapering off at the end. For the second one, I crawled back inside my head and stopped staring at the power meter number. Interval rocked.
I see this new powermeter toy of mine is going to have me writing patience and discipline on my arms a lot. I need to practice turning down on the volume to that voice in my head that just want to make big numbers.
No run because this day is busy. I may tack it to the end of Thursday's workout as a pre-Thanksgiving calorie burner. Brick for pie?
CC
Great work everyone. I had a 2X10 today.
192 (1.07) and 195 (1.08) Then 25' at (0.88). Here's my total ride:
I pushed up my 2X10 some and the 85% stuff. I believe my body has adapted over the last two weeks. My feeling with out a test is that I could get 190-195 as a new FTP right now. As long as I keep hitting the 85% work and I am recovering I will continue to increase the work.of the FTP invtervals and the 85%.
Gordon
2 x 15' (4') early morning in the pain cave. IF = .96, TSS = 75. Seem to have recovered from my hammer session with Joe Ruiz on Sunday morning!
This is my 3rd year through the OS and I've been way more consistent so far than previously. Loving the group vibe!
Joe,
You crushed it this morning! The IF's are big along with those wattages. Someone is getting to bump his FTP up next test.
Vince
Don't have my numbers in front of me but off the top of my head:
12' @ Pnorm 284watts, IF 1.04
12' @ Pnorm 286watts, IF 1.04+
Ran 10 mins off bike.
These morning workouts are tough as I don't have the carbs in my system like an evening workout...but I'm building power. Nice to see my body respond for the first time in 2 years rather than auger in.
Vince
How does the Haus typically handle the transition run on Tuesdays? I noticed the 'hill striders'. Would any hill suffice? I am somewhat limited for choices near my bike cave.
Tom: Any hill that you can "stride" up in at least 30 seconds. My run route (out the driveway from the bike cave) has a couple of very short hills that suffice. The longer hills can be 2-3 stride worthy.
This morning.
#1-15' @ 295w
#2-15' @ 297w
Balance at 245w....overall 267 np
20' ez run after with hill repeats...felt GREAT !
Do it again in the morning, then prepare to eat and drink for 24 hrs !
Was able to sneak outside to get it done today. I hit the first one slightly above FT, the second was at 96%.
1 hr @ .91 in the books.
20 minute run felt good. Looking forward to some quality couch time tonight.
Dave