My intervals seem to be getting easier. Consitantly 15-20 watts over FTP. On good days it is even more. I know we test in a few weeks but what should I do between now and then?
Epic fail of 2x10 this morning. I learned serious suffeirng while boyfriend in studying next to me doesn't work. Ah, double-booked pain cave. Does anyone else need to suffer alone/suffer only with co-suffering interval do-ers in the pain cave?
Also, my new bike seems to be rocking quite a bit more than the old one in the trainer. Any tricks to stabilize it? The only major switch was going from an ultegra quick release to a mavic quick release lever.
I'll try again after work.
Beth: for all intents and purposes, I suffer alone. The ipod is blaring in my ears and my eyes are crossed during intervals. My presence is as captivating as a ingrown toenail.
For the trainer, I get the cheapest skewers from my LBS with rounded levers and bolts. They seem to fit best and I don't feel bad getting a scratch on my nice skewers.
I started this week "focusifying" my OS on the run (by far my weakness) so I am riding on Wednesdays and Saturdays. Failed to muster the resolve to ride outside this morning (cold and foggy) and I paid the price tonight. First solo pain cave ride since like January. DDDAAAAAMMMMMNNNNNN!!
Failed at both attempts at the 15's. Melted at around 7 minutes in on both and just grunted to the end with watts cratering. Totally amazing the difference between the pain cave and outside. I know from experience it will take a few times to get in the pain cave groove. But that was NOT fun.
I know, I am a wuss. I admit it.
John,
were you trying to hold the same watts you see on the road? I'm curious what the delta ends up being when you are able to hit your intervals on the trainer vs the road. My guess is that it's a 10+ watt delta. LMK. Hope to see you this weekend at CIM. Call me at: 916 276-4609 when you get into town.
My intervals seem to be getting easier. Consitantly 15-20 watts over FTP. On good days it is even more. I know we test in a few weeks but what should I do between now and then?
Just keep doing what you're doing. Push the watts you can push. When you think you can do more, do more.
Your FTP is clearly going up. The next test is going to be lots of fun for you!
Great job doodes - Thursday are the most difficult IMO. We've had several days of pain stacked together.....some days are better than others, and just remember very few in your AG are working like this....
Everyone channel their inner Jens today
Your body starts talking, "oh I can't do it anymore", and the mind says "shut up body and do what I tell you" Jens Voigt
After yesterdays crap finish to my run I didn't know what to expect from the bike today. But after seeing everyone else crushing it I had to give it my best. Was pleasantly surprised by what i found out. But I am not looking forward to that 2 x 20' in a couple weeks. I think that one is gonna bring tears.
FTP - 223
2 x 10'
1st 243 w/ IF of 1.09
2nd 238 w/ IF of 1.07
The rest at IF of .89
Legs feel awful. Big day of rest tomorrow but of course wife will have me doing all kinds of stuff.
Also found out as I was cleaning my bike that the back wheel is not true and has been rubbing against the brakes. Lovely. Off to the bike shop I go.
Had a great, but very tough ride today, especailly after doing a "double" yesterday - Tuesday bike + Wednesday run. Still, was able to hold on. Glad tomorrow is day off.
It was crazy windy here this morning, but 65+ degrees. Managed to get out for just under an hour. Legs felt tired after yesterday's run but turned out to be a pretty good ride. Had trouble holding 85% after the 2x12.
I admire and respect the candidness of those putting it all out there for the team to read in regards to battling the fatigue load and fighting the fight today! I believe that candidness, humility and perseverance are three of the traits required to develop the greatest athletes and most compassionate indivduals. Go team!
Below are my stats from the Lunch Time Pain Cave Rumble today. Mentally, I was fortunate to win that battle (not always the case.) About 7 minutes into the second interval Metallica's "Am I Evil?" sounded on the Boneyard Sirius station. I pictured Coach P on one side and Coach R on the other side singing (maybe screaming) the lyrics to me........well it got me through the interval I woud say.....
Haven't been posting as much as I should, so this is my first OS post. So far the OS is going well, but started to feel my first bit of fatigue this week.
Did Tuesday's bike on Monday because of travel, did the quick run on Tuesday while on the road. today's bike will be on Friday (tomorrow).
On Monday, legs were feeling tired from the weekend, but I got 'er done (2x12). IF and wattage dropped a little on #2:
About 7 minutes into the second interval Metallica's "Am I Evil?" sounded on the Boneyard Sirius station. I pictured Coach P on one side and Coach R on the other side singing (maybe screaming) the lyrics to me........well it got me through the interval I woud say.....
Well maybe Rich would be there yelling but I think P would be doing more of the "hey Shaughn you are doing great, keep it up" kinda thing.
Surprisingly, todays workout felt the best yet. Killed the 2 x 10's in the cave and then 45' in Z3. As good as I feel right now, that's how much I'm looking forward to the day off tomorrow.
Queue U2's 'Its a Beautiful Day' because that is what it was this afternoon. I bolted from the office a bit early and unshackled my bike from the trainer. 70 degrees, it had to be done.
As I was warming up, I figured I'd do both sets of 12' together so I could do one long stretch that culminates with a decent climb.
I ended up with 344 pnorm for 26:30 and was able to hold 300 pnorm for another 24 minutes. .95 for 1hr
However, I will pay dearly for all this outside fun come Tues when I have to suffer through 2x20 on the trainer. My trainer fu was weak on Tues this week.
Funny aside. I was in the bike shop tonight and was asked if I'd been riding much. Said yeah, just did an hour of hard stuff, keep it short this time of year, yada, yada. The mechanic says, yeah, that's all you need this time of year. You're not going to get stronger during the winter, but you can maintain a base. I just smiled.
Haven't been posting as much as I should, so this is my first OS post. So far the OS is going well, but started to feel my first bit of fatigue this week.
Chris,
Nice to know you're here. You should post more often.
You guys are absolutely bombing these workouts...can't wait to see new numbers in a couple weeks... Finally got to bike bike late this afternoon ( usually get it done in AM)...the legs felt strong. 10' wu 12' @ 299w/ 3' down/ 12' @ 301w...then 260w for balance of hour. Nice when 12' at slightly over FTP feels "ez". Overall- 1 hour @ 268w, .93 IF.
Learned a bunch tonight. This was the fourth day day in a row and just bombed. Onset of blood lactic was early and often. Felt good to suffer but couldn't hit the watts tonight. Kinda felt flat at lunch running but wanted to give today and shot. Glad I did.
Next time I have to juggle the week, three days in a row is a good stopping point before a rest day.
Rest day tomorrow and the Santa 5K on Saturday. Looking forward to Sat and Sun rebound!
We are kicking some serious tail here!!! And I cant tell you all how glad I am to hear all the "my legs are dead" "the second interval sucked" comments today. My 2 x 12's were just brutal - of course my innner idiot kicked in on the first one. I like to play little mental games to make them go faster so I keep the PT off the clock view until after 3 songs go by on the IPOD. Well after the 3rd song I checked and the clock showed 13:30. Damn, that extra 1:30 really hurt! Ended up at 1.05 and 1.03 for the 12's. Had to do Tues brick run tonight, so I guess that doesnt count as a brick! Bring on the rest day we earned it!!!!!!!!!!
Posted By Kitima Boonvisudhi on 03 Dec 2009 11:18 AM
Posted By Beth Schwindt on 03 Dec 2009 09:45 AM
Epic fail of 2x10 this morning. I learned serious suffeirng while boyfriend in studying next to me doesn't work. Ah, double-booked pain cave. Does anyone else need to suffer alone/suffer only with co-suffering interval do-ers in the pain cave?
Also, my new bike seems to be rocking quite a bit more than the old one in the trainer. Any tricks to stabilize it? The only major switch was going from an ultegra quick release to a mavic quick release lever.
I'll try again after work.
Beth: for all intents and purposes, I suffer alone. The ipod is blaring in my ears and my eyes are crossed during intervals. My presence is as captivating as a ingrown toenail.
For the trainer, I get the cheapest skewers from my LBS with rounded levers and bolts. They seem to fit best and I don't feel bad getting a scratch on my nice skewers.
High five suffering alone sister!
And Kitima and Matt - Thanks for the skewer tip. I switched out my nice Mavic skewere for an old Ultegra one. Hopefully, this will keep me in the trainer. Otherwise, the Santa list gets bigger . . .
I haven't been posting much either. 1 of my goals for the year was to be much more consistent. I think I've hit every workout except for a couple of Tuesday brick runs. My legs are definitely cooked. I'm on intermediate plan, so 2x10s today. Went 105% and on both and then 90% on the 32 minute @85%. I've mentally already boosted my FT from 204 to 220, so using those numbers I was closer to 98%, 98%, and 84%. Feels good to make progress.
A few observations:
1. As I've said many times by now, Hayes needs to test! 2. Trent's nuts 3. Did Mancona really say "my daily runs" in his post earlier in this thread? 4. You don't want to be going up against Leigh any time soon!
Queue U2's 'Its a Beautiful Day' because that is what it was this afternoon. I bolted from the office a bit early and unshackled my bike from the trainer. 70 degrees, it had to be done.
As I was warming up, I figured I'd do both sets of 12' together so I could do one long stretch that culminates with a decent climb.
I ended up with 344 pnorm for 26:30 and was able to hold 300 pnorm for another 24 minutes. .95 for 1hr
However, I will pay dearly for all this outside fun come Tues when I have to suffer through 2x20 on the trainer. My trainer fu was weak on Tues this week.
Funny aside. I was in the bike shop tonight and was asked if I'd been riding much. Said yeah, just did an hour of hard stuff, keep it short this time of year, yada, yada. The mechanic says, yeah, that's all you need this time of year. You're not going to get stronger during the winter, but you can maintain a base. I just smiled.
Dave
Holy Bat Sh-- Batman!! 300 for 24' after 344 for 26'! Really hurts to see guys out there pushing 100 more watts than me! You are the man!! If was RnP and knew you were coming out for ToC I would be scared!!
Other big difference in our workouts today was my time in garage with 29 degrees outside at 3pm!!
Warms my heart to see the other "legs dead" comments!!
Ran the 4x1mile yesterday evening and legs were NOT "springy" today for the 2x12' and 15' at 95%!
Got 'er done at 102%, 101% and entire ride at 89%
Really sunk in today when I was discussing today's ride with a buddy while looking at WKO explaining IF, etc, etc. 10' warm up, 2x12' at FTP with 3' rest interval then 15'@85% with 3' cool down and still get IF of 89% for the entire ride. Means the down time (rest, wu, cd) is all in there and still at 89%. Really shows you how hard we are all working during these workouts!
Just gotta tell you all that you rock and keep crushing it!!
I just BONKED on my brick. Still sitting here shaking and waiting for my dinner to sink in.
I had a SUPER long day at work. Not enough calories and then sat in bumper to bumper traffic to get home( 12 minute commute was 50 minutes)
I had the bike all set up to do my intervals. I fought the urge to give up and sit on the couch. I came home, drank 1/2 cup coffee and got to it.
2 x 12' @ ; 97% each( yes I am the human one is this group of power houses), then 16 min @ 82%, for a 1 hour total of 86%
Jumped off changed and ran 25 minutes at Z1. 1/2 way through I can feel myself start to shake, break out in a cold sweat and my legs get uncoordinated. I struggled to get home. Am I the first???? The first official true bonk of the NOV OS???? What an honor!!!
Dammit I need to get my iBike / training peaks WKO FAST so I can scrutinize over all that cool data! Currently just staring at my Kurt Kinetic power meter and have really no idea if it's accurate or not - so it's not nearly as fun. Crazy impressive numbers out there folks, I am humbled everyday I look through these forums and realize I got a helluva lotta work to do!
I'll have to get some more of my "I will not bonk" t-shirts printed up and sent to some of you guys!
1. As I've said many times by now, Hayes needs to test!
2. Trent's nuts
3. Did Mancona really say "my daily runs" in his post earlier in this thread?
4. You don't want to be going up against Leigh any time soon!
GO TEAM!
Sshh....don't let the other half of Team Boyle hear that. I've got to make these two months count! (he's in the Jan OS group). I'm planning to finally take the lead in our weekly TT series in '10 (he had me by 2 minutes on our 21 mile loop). He doesn't know about that little plan though.
Sshh....don't let the other half of Team Boyle hear that. I've got to make these two months count! (he's in the Jan OS group). I'm planning to finally take the lead in our weekly TT series in '10 (he had me by 2 minutes on our 21 mile loop). He doesn't know about that little plan though.
That is too cool. Let us know how it goes. This may back fire a little though if you take the lead it may boost him to new levels for 2010
I was on vacation last week. Had some great fun with my fitness on some runs in Zion national park.
Legs a bit sore all week from hitting it too hard on the weekend and hitting all the workouts this week. The 2 X 10 went better than I expected. I am getting better at the mental part and I definitely do better if I keep my cadence in the 93-97 range.
I hit 251W for both intervals or 1.08%. I held 88% for the final 15 min. Toast!!!
Comments
Beth, I use one of these. I got one with my Computrainer.
www.1upusa.com/rearquickrelease.htm
Got the bike in this morning.
My intervals seem to be getting easier. Consitantly 15-20 watts over FTP. On good days it is even more. I know we test in a few weeks but what should I do between now and then?
Just keep doing what you're doing. Push the watts you can push. When you think you can do more, do more.
Your FTP is clearly going up. The next test is going to be lots of fun for you!
Mike
Great job doodes - Thursday are the most difficult IMO. We've had several days of pain stacked together.....some days are better than others, and just remember very few in your AG are working like this....
Everyone channel their inner Jens today
Your body starts talking, "oh I can't do it anymore", and the mind says "shut up body and do what I tell you" Jens Voigt
After yesterdays crap finish to my run I didn't know what to expect from the bike today. But after seeing everyone else crushing it I had to give it my best. Was pleasantly surprised by what i found out. But I am not looking forward to that 2 x 20' in a couple weeks. I think that one is gonna bring tears.
FTP - 223
2 x 10'
1st 243 w/ IF of 1.09
2nd 238 w/ IF of 1.07
The rest at IF of .89
Legs feel awful. Big day of rest tomorrow but of course wife will have me doing all kinds of stuff.
Also found out as I was cleaning my bike that the back wheel is not true and has been rubbing against the brakes. Lovely. Off to the bike shop I go.
Entire workout (196 watts):
Duration: 1:00:04
Work: 707 kJ
TSS: 81.8 (intensity factor 0.904)
Norm Power: 209
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 16.094 mi
Min Max Avg
Power: 0 276 196 watts
Cadence: 4 102 84 rpm
Speed: 0 22.2 16.1 mph
Pace 2:42 0:00 3:44 min/mi
Crank Torque: 0 605 196 lb-in
Interval #1:
Duration: 10:03
Work: 145 kJ
TSS: 18.3 (intensity factor 1.046)
Norm Power: 242
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.94 mi
Min Max Avg
Power: 110 274 241 watts
Cadence: 79 96 86 rpm
Speed: 15.8 19.6 17.6 mph
Pace 3:04 3:47 3:25 min/mi
Crank Torque: 118 264 236 lb-in
Interval #2:
Duration: 10:06
Work: 145 kJ
TSS: 18.3 (intensity factor 1.043)
Norm Power: 241
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.631 mi
Min Max Avg
Power: 113 276 240 watts
Cadence: 77 95 85 rpm
Speed: 14 17.6 15.6 mph
Pace 3:24 4:16 3:50 min/mi
Crank Torque: 102 265 238 lb-in
Interval #3 - steady:
Duration: 23:03
Work: 283 kJ
TSS: 30.2 (intensity factor 0.887)
Norm Power: 205
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.017 mi
Min Max Avg
Power: 32 254 205 watts
Cadence: 59 102 85 rpm
Speed: 2.2 18.9 15.7 mph
Pace 3:11 26:49 3:50 min/mi
Crank Torque: 46 238 203 lb-in
It was crazy windy here this morning, but 65+ degrees. Managed to get out for just under an hour. Legs felt tired after yesterday's run but turned out to be a pretty good ride. Had trouble holding 85% after the 2x12.
2x12'@FT:
Duration: 12:02
Work: 199 kJ
TSS: 19.7 (intensity factor 0.991)
Norm Power: 277
VI: 1.01
Distance: 3.872 mi
Min Max Avg
Power: 76 406 276 watts
Heart Rate: 121 145 140 bpm
Cadence: 63 178 91 rpm
Speed: 9.3 33.2 19.3 mph
3:59 Rest
Duration: 12:06
Work: 191 kJ
TSS: 19.4 (intensity factor 0.98)
Norm Power: 274
VI: 1.04
Distance: 4.066 mi
Min Max Avg
Power: 0 464 264 watts
Heart Rate: 112 151 142 bpm
Cadence: 36 203 87 rpm
Speed: 8.7 36.4 20.2 mph
85%:
Duration: 15:30
Work: 204 kJ
TSS: 17.4 (intensity factor 0.825)
Norm Power: 231
VI: 1.04
Distance: 4.921 mi
Min Max Avg
Power: 0 641 222 watts
Heart Rate: 124 141 137 bpm
Cadence: 35 170 90 rpm
Speed: 3.5 33.6 19.2 mph
Entire workout (231 watts):
Duration: 57:58
Work: 803 kJ
TSS: 75.7 (intensity factor 0.887)
Norm Power: 248
VI: 1.07
Distance: 17.866 mi
Min Max Avg
Power: 0 641 231 watts
Heart Rate: 69 152 134 bpm
Cadence: 32 203 89 rpm
Speed: 2.8 36.4 18.5 mph
I admire and respect the candidness of those putting it all out there for the team to read in regards to battling the fatigue load and fighting the fight today! I believe that candidness, humility and perseverance are three of the traits required to develop the greatest athletes and most compassionate indivduals. Go team!
Below are my stats from the Lunch Time Pain Cave Rumble today. Mentally, I was fortunate to win that battle (not always the case.) About 7 minutes into the second interval Metallica's "Am I Evil?"
sounded on the Boneyard Sirius station. I pictured Coach P on one side and Coach R on the other side singing (maybe screaming) the lyrics to me........well it got me through the interval I woud say.....
I wish all a well deserved recovery day tomorrow!
Entire workout (240 watts):
Duration: 58:44 (59:19)
Work: 845 kJ
TSS: 98.7 (intensity factor 1.005)
Norm Power: 251
VI: 1.05
Pw:HR: -6.52%
Pa:HR: -0.34%
Distance: 20.7 mi
Min Max Avg
Power: 0 622 240 watts
Heart Rate: 120 169 151 bpm
Cadence: 36 126 91 rpm
Speed: 0 40.3 21.2 mph
Pace 1:29 0:00 2:50 min/mi
Hub Torque: 0 138 74 lb-in
Crank Torque: 0 548 222 lb-in
Duration: 15:06
Work: 258 kJ
TSS: 32.5 (intensity factor 1.137)
Norm Power: 284
VI: 1
Pw:HR: -0.94%
Pa:HR: -1.05%
Distance: 6.007 mi
Min Max Avg
Power: 75 622 285 watts
Heart Rate: 127 169 159 bpm
Cadence: 73 126 95 rpm
Speed: 19.4 40.3 23.9 mph
Pace 1:29 3:06 2:31 min/mi
Hub Torque: 15 113 79 lb-in
Crank Torque: 60 461 253 lb-in
Haven't been posting as much as I should, so this is my first OS post. So far the OS is going well, but started to feel my first bit of fatigue this week.
Did Tuesday's bike on Monday because of travel, did the quick run on Tuesday while on the road. today's bike will be on Friday (tomorrow).
On Monday, legs were feeling tired from the weekend, but I got 'er done (2x12). IF and wattage dropped a little on #2:
Lap 2 (0:12:00.00):
Duration: 12:00
Work: 173 kJ
TSS: 20.2 (intensity factor 1.004)
Norm Power: 240
VI: 1
Pw:HR: 5.08%
Pa:HR: 7.25%
Distance: 4.806 mi
Min Max Avg
Power: 200 301 240 watts
Heart Rate: 147 172 165 bpm
Cadence: 86 97 92 rpm
Speed: 0 25.3 24.0 mph
Crank Torque: 184 273 220 lb-in
Lap 4 (0:12:00.00):
Duration: 12:00
Work: 166 kJ
TSS: 18.7 (intensity factor 0.967)
Norm Power: 231
VI: 1.01
Pw:HR: 6.18%
Pa:HR: 6.59%
Distance: 4.095 mi
Min Max Avg
Power: 9 360 230 watts
Heart Rate: 135 172 167 bpm
Cadence: 60 105 93 rpm
Speed: 0 23.5 20.5 mph
Crank Torque: 7 398 210 lb-in
Entire workout (191 watts):
Duration: 50:08
Work: 572 kJ
TSS: 62.5 (intensity factor 0.867)
Norm Power: 207
VI: 1.08
Pw:HR: 12.58%
Pa:HR: 23.88%
Distance: 18.068 mi
Min Max Avg
Power: 0 360 191 watts
Heart Rate: 111 172 155 bpm
Cadence: 45 106 92 rpm
Speed: 0 92.8 21.6 mph
Crank Torque: 0 398 175 lb-in
I did a MS workout at lunch today as that is all I had time for:
12' @ 284
12' @ 283
Painful in the cave today. I think that the combo of Tues ride/run, Weds run really leaves the legs dog tired for Thurs. I'm sure it's by design.
Vince
Queue U2's 'Its a Beautiful Day' because that is what it was this afternoon. I bolted from the office a bit early and unshackled my bike from the trainer. 70 degrees, it had to be done.
As I was warming up, I figured I'd do both sets of 12' together so I could do one long stretch that culminates with a decent climb.
I ended up with 344 pnorm for 26:30 and was able to hold 300 pnorm for another 24 minutes. .95 for 1hr
However, I will pay dearly for all this outside fun come Tues when I have to suffer through 2x20 on the trainer. My trainer fu was weak on Tues this week.
Funny aside. I was in the bike shop tonight and was asked if I'd been riding much. Said yeah, just did an hour of hard stuff, keep it short this time of year, yada, yada. The mechanic says, yeah, that's all you need this time of year. You're not going to get stronger during the winter, but you can maintain a base. I just smiled.
Dave
Finally got to bike bike late this afternoon ( usually get it done in AM)...the legs felt strong.
10' wu
12' @ 299w/ 3' down/ 12' @ 301w...then 260w for balance of hour. Nice when 12' at slightly over FTP feels "ez".
Overall- 1 hour @ 268w, .93 IF.
Still learning how to pace these workouts with the powertap (which gears, which cadence, etc, etc....). Feeling good and getting the work done.
Power-Tap #1:
Duration: 10:15
Work: 136 kJ
TSS: 19.1 (intensity factor 1.058)
Norm Power: 222
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.028 mi
Min Max Avg
Power: 123 310 221 watts
Cadence: 68 96 77 rpm
Speed: 13.4 20.3 17.7 mph
Pace 2:58 4:28 3:23 min/mi
Crank Torque: 115 304 242 lb-in
Power-Tap #3:
Duration: 10:13
Work: 136 kJ
TSS: 19.1 (intensity factor 1.06)
Norm Power: 223
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 3.039 mi
Min Max Avg
Power: 129 334 221 watts
Cadence: 68 93 77 rpm
Speed: 13.7 21.3 17.8 mph
Pace 2:49 4:23 3:22 min/mi
Crank Torque: 119 324 242 lb-in
Entire workout (172 watts):
Duration: 1:01:57
Work: 640 kJ
TSS: 81.7 (intensity factor 0.889)
Norm Power: 187
VI: 1.08
Pw:HR: n/a
Pa:HR: n/a
Distance: 16.177 mi
Min Max Avg
Power: 0 334 172 watts
Cadence: 33 121 77 rpm
Speed: 2.2 21.3 15.7 mph
Pace 2:49 26:49 3:50 min/mi
Crank Torque: 0 324 191 lb-in
Learned a bunch tonight. This was the fourth day day in a row and just bombed. Onset of blood lactic was early and often. Felt good to suffer but couldn't hit the watts tonight. Kinda felt flat at lunch running but wanted to give today and shot. Glad I did.
Next time I have to juggle the week, three days in a row is a good stopping point before a rest day.
Rest day tomorrow and the Santa 5K on Saturday. Looking forward to Sat and Sun rebound!
Enjoy the rest tomorrow!
We are kicking some serious tail here!!! And I cant tell you all how glad I am to hear all the "my legs are dead" "the second interval sucked" comments today. My 2 x 12's were just brutal - of course my innner idiot kicked in on the first one. I like to play little mental games to make them go faster so I keep the PT off the clock view until after 3 songs go by on the IPOD. Well after the 3rd song I checked and the clock showed 13:30. Damn, that extra 1:30 really hurt! Ended up at 1.05 and 1.03 for the 12's. Had to do Tues brick run tonight, so I guess that doesnt count as a brick! Bring on the rest day we earned it!!!!!!!!!!
A few observations:
1. As I've said many times by now, Hayes needs to test!
2. Trent's nuts
3. Did Mancona really say "my daily runs" in his post earlier in this thread?
4. You don't want to be going up against Leigh any time soon!
GO TEAM!
Warms my heart to see the other "legs dead" comments!!
Ran the 4x1mile yesterday evening and legs were NOT "springy" today for the 2x12' and 15' at 95%!
Got 'er done at 102%, 101% and entire ride at 89%
Really sunk in today when I was discussing today's ride with a buddy while looking at WKO explaining IF, etc, etc. 10' warm up, 2x12' at FTP with 3' rest interval then 15'@85% with 3' cool down and still get IF of 89% for the entire ride. Means the down time (rest, wu, cd) is all in there and still at 89%. Really shows you how hard we are all working during these workouts!
Just gotta tell you all that you rock and keep crushing it!!
HOLY CRAP
I just BONKED on my brick. Still sitting here shaking and waiting for my dinner to sink in.
I had a SUPER long day at work. Not enough calories and then sat in bumper to bumper traffic to get home( 12 minute commute was 50 minutes)
I had the bike all set up to do my intervals. I fought the urge to give up and sit on the couch. I came home, drank 1/2 cup coffee and got to it.
2 x 12' @ ; 97% each( yes I am the human one is this group of power houses), then 16 min @ 82%, for a 1 hour total of 86%
Jumped off changed and ran 25 minutes at Z1. 1/2 way through I can feel myself start to shake, break out in a cold sweat and my legs get uncoordinated. I struggled to get home. Am I the first???? The first official true bonk of the NOV OS???? What an honor!!!
Dammit I need to get my iBike / training peaks WKO FAST so I can scrutinize over all that cool data! Currently just staring at my Kurt Kinetic power meter and have really no idea if it's accurate or not - so it's not nearly as fun. Crazy impressive numbers out there folks, I am humbled everyday I look through these forums and realize I got a helluva lotta work to do!
I'll have to get some more of my "I will not bonk" t-shirts printed up and sent to some of you guys!
Sshh....don't let the other half of Team Boyle hear that. I've got to make these two months count! (he's in the Jan OS group). I'm planning to finally take the lead in our weekly TT series in '10 (he had me by 2 minutes on our 21 mile loop). He doesn't know about that little plan though.
That is too cool. Let us know how it goes. This may back fire a little though if you take the lead it may boost him to new levels for 2010
Legs a bit sore all week from hitting it too hard on the weekend and hitting all the workouts this week. The 2 X 10 went better than I expected. I am getting better at the mental part and I definitely do better if I keep my cadence in the 93-97 range.
I hit 251W for both intervals or 1.08%. I held 88% for the final 15 min. Toast!!!
Matt