OK, came off yesterday with a nerve issue comingup my right leg. Got in 2 X15 at 262 and 268 watts from the PT then 215w for 10 minutes to finish it off. Was painful as my legs were tired from Tuesday and Wednesday and took some real focus near the end of the second interval to bring it home. Still waiting for the PT USB connector to arrive so that I can sync up through WKO+ and cut and paste files like the rest of the team. My est. test FTP from the PT is 250w but that is going to change during week 8.
Now I can sit back and be a turkey the rest of the day! Good luck to all you Turkey Trotters today!
Today I have a whole new appreciation for the term "pain cave". Waterboarding comes to mind. My first workout in the pain cave (garage without a fan!!!). Puddles everywhere. The 2 x 10' (4') @ 95-100%/ Z4-5 were tough. 1st NP 211, 2nd NP 197. A 45-minute workout. I had to have some relief! I plan to set up a fan in front of me next time. Wow, what a difference inside. Much harder (to me). You poor souls living in "pain cave" climates! When y'all come out of hibernation you're probably smoking the tires off of your bike. What doesn't kill you makes you stronger!
Happy Thanksgiving!
Jay (El Puerto de Santa Maria where it's rained ALL DAY LONG . Today I'm giving thanks for training outdoors MOST of the year!)
The nice thing about food that takes a while to cook in an oven is that you can go do bike intervals while waiting.
I went for a morning mtb ride in the sunshine with some friends (would kinda like to have a PM for the mountain bike just to know what kind of TSS I'm expending)...food prep...then pain cave.
I got in my 2x12 between setting the table and finish food prep. It was excellent. However, it was difficult to take off the spandex and put on grown up clothes.
Skipped yesterday's Turkey Day ride that was scheduled and did a 10mile run with some peeps! Thanksgiving tradition to run that morning. No organized Turkey Trot close by so we do it ourselves.
That meant I had to hit the 2x15 on the "off" day this week. Since I switched last week around a bit and raced Cross on Sunday, today's workout meant 7 days straight. Legs were for sure feeling it, but that is to be expected.
Warmed up and wife came and joined me on her trainer. She turned on the DVD and put on a Sex in the City episode and we just pedaled away. Her cruising and enjoying the show and me sweating out Thanksgiving Day bloody marys!!
Entire ride at 93%. 101%, 103% and not sure what the rest was to get me to 93%!
Sorry Bryan, I meant Steve, he posted all of his data from the cycling. How do you all come up with all the data. I have power taps and a computrainer, I am interested in the TSS
Sorry Bryan, I meant Steve, he posted all of his data from the cycling. How do you all come up with all the data. I have power taps and a computrainer, I am interested in the TSS
Fernando
The TSS score and other data that Steve posted is from WKO+ or at least that's where I get it from. It's a piece of software that is used in the Haus to analyze data from the powertap or other powermeters. Not sure if you can download data from the computrainer in to it.
I'm new to power (about 3 weeks) and find the information in WKO+ is great. Talk to Rich about getting a copy. I believe we get a decent price but can't say for sure as I got my copy with a powertap purchase.
Felt good in the pain barn this morning. Must have been the deep fried turkey. Or maybe it was the standing around in the yard, watching it boil, drinking beer with my brothers and father and sons (they had no beer that I'm aware of).
100% intervals came in @ 105 and 104% 85%ers came in @ same spread, 90 and 89%
Played with cadence and gearing on the 85%ers. Found a cadence of 80-85 versus a cadence of 90-95 gave me a few more watts and a little lower hr. The sweet spot is moving.
Was feeling totally unmotivated when I got on the bike. Somehow managed to hold it together much better than expected. Pleasantly surprised. Good thing as I have some turkey/pie penance to do.
Each of the 15's were an identical 311 [don't think that has ever happened before] and then rested for 2 and did 15 at .86 which is also very rare for me on the trainer.
Entire workout (239 watts):
Duration: 1:02:32 (1:04:27)
Work: 898 kJ
TSS: 90 (intensity factor 0.929)
Norm Power:277
VI: 1.16
Pw:HR: 1.83%
Pa:HR: 2.64%
Distance: 19.927 mi
MinMaxAvg
Power: 0409239 watts
Heart Rate: 50179155 bpm
Cadence: 3012184 rpm
Speed: 2.224.619.7 mph
Pace 2:2626:493:03 min/mi
Crank Torque:0531234 lb-in
Hope everyone had a good one. Crazy windy here today. Hope I do not get blown into a ditch while running
I was also not so motivated to ride my bike today. Got it done. Every set of intervals I feels better.
Bonus prize: I misread the earlier bike workouts this week and only gave myself 3' rest between intervals. The prescribed 4' felt absolutely luxurious.
Folks, if you don't already have a fan, I'm a big "fan" of my Honeywell with a remote. Something like: http://www.honeywellstore.com/heating-and-cooling/fans/HFS-641PC With the remote you can crank it up as the intervals get going, then scale it back during 4 min rest periods.
Also not feeling very motivated this morning. Did a total conditioning class yesterday instead of the taking the day off and prolly paid for it today. Actually skipped the last 15' interval, but did finish the brick. I am finding (even with my pt that doesn't work correctly) that my FTP is going up! Did my first two 12' intervals at 137 and 139; my 85% is supposed to be around 98-104, I am now doing my 85% at my FTP!!! Sending the pt back to Saris come Monday
I was VERY happy to be back on my bike today! I am sure my family is happy about it too as my mood has been improved tremendously already! I'm just testing the water a little as I have been off the last 4 weeks and I only had time for an hour. It was beautiful out (windy, but I'll take 55 degrees in late November anyday!) IF of .875, did a few 6' intervals and was relieved to find I wasn't struggling any more than normal at 1.0 and a little above that even with all the missed training. Ran yesterday and didn't feel so good about that effort, but glad to be back in my running shoes nonetheless! No brick today - have to get ready for the final tailgate of they year . There is beer to be drunk and lots of bad for me food to be consumed .
Motivation was seriously lacking today. Sheesh. I finally got 'er done and felt great (must've been 2 days of brownies, caramel sauce, and ice cream for dessert!).
After 2 days of doing nothing but eating all sorts of bad stuff and a combination of driving/2 flights/driving 3h (total of 9 1/2h travel time) today decided I needed to get on the trainer tonight to wake the legs up a little. Didn't have time for the planned Saturday workout so I decided I'll do that tomorrow (in lieu of running). Another 2x15' @ 103%. Didn't add anything on back end. Short, sweet, got some work in and done.
Got it done!' Never felt like I was ready to really suffer, but about 50min into workout was considering stopping at 1 hour. Hung in there and completed full 75min workout . I also wasn't sure I was going to do full 15min t-run, but hung on for that also.
I was cleaning out my garage today and came accross a pic of myself from about 6 yrs ago and 25 pounds heavier. I put that pic on the wall in the pain cave and starred at the pic several times during the workout. I think seeing my old self was the motivating factor that was key to me completing full workout as prescribed.
Had a great ride today. I joined the local group ride headed up by EN Norcal alumni "The Other Josh", which I haven't done in a very long time. The winds were howling in some areas, well in excess of 30 miles per hour leaving branches, twigs and crap all over the road. Nothing like pushing 300 watts and going 5 mph!
Managed to get in two 15 minute intervals. Actually, the second interval ended up well over 20 minutes because I always cover the same distance on this route, the winds were just so bad, it took well over 5 plus minutes of extra time.
Had to bag the weekend ride this week. OS + one of 2 annual trips home = family wins. Instead of riding today, will be heading out for my last real long run pre-Dallas.
Great to see the rest of you getting it done!! will have me ready to be back on my bike and raring to go for Tuesday!
Great job on your intervals. Crazy strong peeps in this group both physically and mentally.
I had the weekdays off this week due to a procedure and thought that I would feel strong and rested.... not so much.
I did the bike intervals Saturday and yowza that was hard. Like all season I have not yelped out yet and this one was full of grunting and panic. I only made it 50 minutes and my legs were toast so I got off. I managed 15 min at 99%, 9 min at 95% and 10 min at 86%. Then lying on the floor with my legs donging. I even heard Steve let out an expletive as he was doing his intervals. Then you know these workouts are tough. Mr Superman is complaining.
Lesson is rest not always good. Consistent training and overload gets you stronger not sitting on your ars Oh well, it was out of my control and now I will claw my way back. FYI- my legs were cramping whenever I turned over in bed last night.....LOVELY!!! Oh boy, this training is brutal.
Comments
Turkey in the oven and me in the pain cave. Felt better than tuesday but still felt really hard to hold on to the watts.
2x15'@100%:
Duration: 15:02
Work: 253 kJ
TSS: 25 (intensity factor 0.999)
Norm Power: 280
VI: 1
Distance: 5.435 mi
Min Max Avg
Power: 234 325 280 watts
Cadence: 79 99 84 rpm
3:59 Rest
Duration: 15:02
Work: 242 kJ
TSS: 23 (intensity factor 0.958)
Norm Power: 268
VI: 1
Distance: 5.283 mi
Min Max Avg
Power: 193 318 268 watts
Cadence: 72 100 82 rpm
Entire workout (218 watts):
Duration: 50:15 (50:22)
Work: 652 kJ
TSS: 64.5 (intensity factor 0.881)
Norm Power: 247
VI: 1.13
Distance: 15.801 mi
Min Max Avg
Power: 0 325 218 watts
Cadence: 31 113 79 rpm
David, just an incredible job on Thanksgiving moring! Huge Stats!
Thanks for leading and showing us the way!
Now I can sit back and be a turkey the rest of the day! Good luck to all you Turkey Trotters today!
Happy Thankgiving everyone!
3 in a row outside, gotta love it. I did 1x20' and 1x10'. I wanted to finish my first interval up a 4' minute climb, so I kept going.
The second one at 10' was not any easier.
1x20' 338w
1x10' 322w
1hr 8min @ .91
Time to shower and eat.
Dave
Happy Thanksgiving!
Jay (El Puerto de Santa Maria where it's rained ALL DAY LONG . Today I'm giving thanks for training outdoors MOST of the year!)
Great work earning your turkey dinner!
Thats to ERG mode on the computrainer I had no choice but to hit my intervals after the 5k this morning.
Enjoy the rest of the day!
The nice thing about food that takes a while to cook in an oven is that you can go do bike intervals while waiting.
I went for a morning mtb ride in the sunshine with some friends (would kinda like to have a PM for the mountain bike just to know what kind of TSS I'm expending)...food prep...then pain cave.
Felt really good: 2 x 12 = 102.5%, 102.5%
1 x 13 = 87.7%
Now it's time for warm caramel brownie sundaes.
Have a great Thanksgiving, gang!
Happy Thanksgiving!
I got in my 2x12 between setting the table and finish food prep. It was excellent. However, it was difficult to take off the spandex and put on grown up clothes.
Also, whipped mascarpone cream is amazing.
Yea Baby!!
Skipped yesterday's Turkey Day ride that was scheduled and did a 10mile run with some peeps! Thanksgiving tradition to run that morning. No organized Turkey Trot close by so we do it ourselves.
That meant I had to hit the 2x15 on the "off" day this week. Since I switched last week around a bit and raced Cross on Sunday, today's workout meant 7 days straight.
Legs were for sure feeling it, but that is to be expected.
Warmed up and wife came and joined me on her trainer.
She turned on the DVD and put on a Sex in the City episode and we just pedaled away. Her cruising and enjoying the show and me sweating out Thanksgiving Day bloody marys!!
Entire ride at 93%. 101%, 103% and not sure what the rest was to get me to 93%!
Hey Bryan: How do you come up with all that data, I am kind of lame, how do you figure out the TSS?
Sorry Bryan, I meant Steve, he posted all of his data from the cycling. How do you all come up with all the data. I have power taps and a computrainer, I am interested in the TSS
Fernando
The TSS score and other data that Steve posted is from WKO+ or at least that's where I get it from. It's a piece of software that is used in the Haus to analyze data from the powertap or other powermeters. Not sure if you can download data from the computrainer in to it.
I'm new to power (about 3 weeks) and find the information in WKO+ is great. Talk to Rich about getting a copy. I believe we get a decent price but can't say for sure as I got my copy with a powertap purchase.
Gordon
So a little late in posting but got Thursday's bike workout done yesterday.
2X10 (4') for me
189 (1.05 IF) and 193 (1.07IF). 22'30" at155 (0.86). I had to cut the cool down short, usually 5' as it was my nephews birthday party.
Gordon
100% intervals came in @ 105 and 104%
85%ers came in @ same spread, 90 and 89%
Played with cadence and gearing on the 85%ers. Found a cadence of 80-85 versus a cadence of 90-95 gave me a few more watts and a little lower hr. The sweet spot is moving.
Was feeling totally unmotivated when I got on the bike. Somehow managed to hold it together much better than expected. Pleasantly surprised. Good thing as I have some turkey/pie penance to do.
Each of the 15's were an identical 311 [don't think that has ever happened before] and then rested for 2 and did 15 at .86 which is also very rare for me on the trainer.
I was also not so motivated to ride my bike today. Got it done. Every set of intervals I feels better.
Bonus prize: I misread the earlier bike workouts this week and only gave myself 3' rest between intervals. The prescribed 4' felt absolutely luxurious.
http://www.honeywellstore.com/heating-and-cooling/fans/HFS-641PC
With the remote you can crank it up as the intervals get going, then scale it back during 4 min rest periods.
Mike
Also not feeling very motivated this morning. Did a total conditioning class yesterday instead of the taking the day off and prolly paid for it today. Actually skipped the last 15' interval, but did finish the brick. I am finding (even with my pt that doesn't work correctly) that my FTP is going up! Did my first two 12' intervals at 137 and 139; my 85% is supposed to be around 98-104, I am now doing my 85% at my FTP!!! Sending the pt back to Saris come Monday
I was VERY happy to be back on my bike today! I am sure my family is happy about it too as my mood has been improved tremendously already! I'm just testing the water a little as I have been off the last 4 weeks and I only had time for an hour. It was beautiful out (windy, but I'll take 55 degrees in late November anyday!) IF of .875, did a few 6' intervals and was relieved to find I wasn't struggling any more than normal at 1.0 and a little above that even with all the missed training. Ran yesterday and didn't feel so good about that effort, but glad to be back in my running shoes nonetheless! No brick today - have to get ready for the final tailgate of they year
Figured out how to cut and paste data from WKO+ FINALLY!
Trainer ride on a new bike. Position isn't spot on but I held it together ok. Pics forthcoming.
Lap 2 (0:12:00.00):
Duration: 12:01
TSS: 21.8 (intensity factor 1.044)
Norm Power: 283
Lap 4 (0:12:00.00):
Duration: 12:00
Work: 205 kJ
TSS: 22 (intensity factor 1.049)
Norm Power: 284
Lap 6 (0:15:00.00):
Duration: 14:51 (18:12)
Work: 200 kJ
TSS: 19 (intensity factor 0.875)
Norm Power: 237
Entire workout (223 watts):
Duration: 1:03:58 (1:07:23)
Work: 836 kJ
TSS: 86.1 (intensity factor 0.908)
Norm Power: 246
Vince
Motivation was seriously lacking today. Sheesh. I finally got 'er done and felt great (must've been 2 days of brownies, caramel sauce, and ice cream for dessert!).
2 x 12 = 102.9%, 104.4%
2 x 15 = 86.8%, 88.5%
Pretty consistent for me today. Feeling kind of blah....probably the change in weather.
2 x 12' @ 103.2%, 103.4%
2 x 15' @ 84.9%, 85%
Bring on tomorrow so we can get this week off the books!!!
Week 1 FTP was 250 on the PT, Week 8 is going to be higher obviously. Did run 2 miles of the bike.
Power-Tap #2:
Duration: 14:56
Work: 240 kJ
TSS: 28.6 (intensity factor 1.072)
Norm Power: 268
VI: 1
Pw:HR: 3.1%
Pa:HR: 2.47%
Distance: 5.727 mi
Min Max Avg
Power: 222 315 268 watts
Heart Rate: 113 155 151 bpm
Cadence: 81 93 89 rpm
Speed: 21.1 24.2 23.0 mph
Pace 2:29 2:50 2:36 min/mi
Hub Torque: 67 91 77 lb-in
Crank Torque: 219 303 256 lb-in
Power-Tap #4:
Duration: 15:00
Work: 244 kJ
TSS: 29.3 (intensity factor 1.083)
Norm Power: 271
VI: 1
Pw:HR: 0.67%
Pa:HR: 0.54%
Distance: 5.888 mi
Min Max Avg
Power: 208 346 271 watts
Heart Rate: 122 160 154 bpm
Cadence: 74 93 89 rpm
Speed: 19.3 25.2 23.6 mph
Pace 2:23 3:07 2:33 min/mi
Hub Torque: 62 101 76 lb-in
Crank Torque: 204 357 258 lb-in
Entire workout (212 watts):
Duration: 1:27:29 (1:27:41)
Work: 1111 kJ
TSS: 125.8 (intensity factor 0.929)
Norm Power: 232
VI: 1.1
Pw:HR: 3.66%
Pa:HR: 5.6%
Distance: 28.435 mi
Min Max Avg
Power: 0 346 212 watts
Heart Rate: 91 160 140 bpm
Cadence: 31 103 83 rpm
Speed: 3.5 25.2 19.5 mph
Pace 2:23 17:15 3:04 min/mi
Hub Torque: 0 138 70 lb-in
Crank Torque: 0 468 213 lb-in
Got it done!' Never felt like I was ready to really suffer, but about 50min into workout was considering stopping at 1 hour. Hung in there and completed full 75min workout
. I also wasn't sure I was going to do full 15min t-run, but hung on for that also.
I was cleaning out my garage today and came accross a pic of myself from about 6 yrs ago and 25 pounds heavier. I put that pic on the wall in the pain cave and starred at the pic several times during the workout. I think seeing my old self was the motivating factor that was key to me completing full workout as prescribed.
Managed to get in two 15 minute intervals. Actually, the second interval ended up well over 20 minutes because I always cover the same distance on this route, the winds were just so bad, it took well over 5 plus minutes of extra time.
2 x 15
304 (0.984) 15 minutes
305 ((0.986) 21 minutes
tom
Had to bag the weekend ride this week. OS + one of 2 annual trips home = family wins.
Instead of riding today, will be heading out for my last real long run pre-Dallas. 
Great to see the rest of you getting it done!! will have me ready to be back on my bike and raring to go for Tuesday!
Hi Nov peeps,
Great job on your intervals. Crazy strong peeps in this group both physically and mentally.
I had the weekdays off this week due to a procedure and thought that I would feel strong and rested.... not so much
.
I did the bike intervals Saturday and yowza that was hard. Like all season I have not yelped out yet and this one was full of grunting and panic. I only made it 50 minutes and my legs were toast so I got off. I managed 15 min at 99%, 9 min at 95% and 10 min at 86%. Then lying on the floor with my legs donging. I even heard Steve let out an expletive as he was doing his intervals. Then you know these workouts are tough. Mr Superman is complaining.
Lesson is rest not always good. Consistent training and overload gets you stronger not sitting on your ars
Oh well, it was out of my control and now I will claw my way back. FYI- my legs were cramping whenever I turned over in bed last night.....LOVELY!!! Oh boy, this training is brutal.
Have a great Sunday!
Carrie