Well I got my Tuesday workout finished. I am impressed with all the 2X20's. I only have to do 2X12 this week so not near as much suffering.
183 (1.02) and 184 (1.03) then 16 ' at 152 (0.84).
This was my first bike ride before work. I have been going to work early and getting the workouts done in the evening. I was tired last night and moved the workout. Unfortunately I am starting to run and need to keep to the schedule. I've had too much flexibility up until this point now I need to get focused on scheduling.
Steve is killing me right now. Foiling my plan of pushing the bike off to tomorrow.
Steve and I are a day ahead on the schedule. Today is the bike 2 x 12 for us. I had today off from work and swam at 5am, volunteered in the classroom and came home to get the intervals done. Got side tracked because I decided to clean the house first( you know I am procrastinating when I choose to clean first). Then the phone rings and it is Steve's mom( the one who has been ill lately and has not been allowed to go home yet and is at Steve's sisters) and she wants some company and a ride to her apartment to get her mail and to go to the pharmacy. So I drive over and do that for her. Now the day is going by quickly.
Steve gets home form work and we then head to the mall and see Santa with Madison. We finally get home at 7PM and Steve starts to set his bike up on the trainer. I am like WHAT???? Are we still going to do the intervals???? He says yup and that he is not going to let me kick his a$$ at IMSG on the bike. He says he is going to kill himself working these freaking intervals....OOHHH NO did he just throw down a challenge.... Is he serious??? Those of you who know me know I will work very hard....
Looks like I am getting on the bike tonight....Bring it MR. CHAVEZ!!!!
It is almost 8PM.....uuugghh wish me luck...I'm going to need it!!!
Thank You Steve for the motivation!! As previous post reports he foiled my plans of bagging or putting off the workout!
We both did the 2x 12's with little to no groaning or difficulty! Just one of those get er dun nights. My legs felt strong for some reason... That is 3 days in a row..weird. I am just surprised because last week was tough. Had been having trouble hitting 100% since my biopsy and the 5 days off and today was 1W over FT on both hitting them each on 211 !!!!!
Heavy legs as well this morning. Motivation was definitely there though. Hard not to be motivated when Team Chavez keeps posting their stats a day ahead of time. Definitely took some mental energy though to keep pushing as I took the watts up a little this morning just to make sure I worked hard ahead of tomorrow's rest day.
2x12' @ 105%, finished remainder of ride at 89%. IF 0.924, TSS 85.5.
Somebody remind me again how it came to pass that the Chavez's are 3 hours behind me but a day ahead? And why can't Rich do that?
Anyway, motivation was high after yesterdays run in the terrible conditions. I was pumped to punish myself, so did the 2 x 12' as 320 and 320 both about 101% of estimated FTP. Then 20' at 268W for some .85 action. 84 TSS on a .913 ride. Nice to be done, back to the diet!
Thanks to Coach Rich, I had a new toy for todays workout, a Garmin Edge 500 and Quarq Cinqo.
My turn to be a data geek for a few days, so today I did the ride with my Computrainer, Power Tap and Quarq all recording. Today is a busy day at work and I have a show to go to tonight, but tomorrow I'll start a thread and post all 3 power files if any one wants to compare.
I'm pretty confident the Edge 500 data is good from the 5 minutes of looking into it I did this morning. The power is higher than my CT or PT, but I expected that.
According to the CT ERG mode :-) I did exactly 2 x 12 @ 100% and then the rest at 85%...it was tough, but not horrible. I thought the 500 kick set my masters coach had me do last night would kill me, but I ended up ok.
FWIW the Computrainer is what I tested my FTP on and I calibrated it about every 15 minutes this ride...started at 2.07 and finihsed the hour at 2.01... here are the totals:
CT - 79.2 TSS - 0.89 IF - 223 NP
PT - 88.4 TSS - 0.934 IF - 234 NP ( My PT has always been around 5-10 watts higher the CT)
The coolest thing about today's workout is that it's over. The jockey went to the whip with 2 minutes left in the 3rd interval and asked me for more but I had nuttin'. I bucked him off as soon as I hit the wire and headed for the feed bucket. 3x10 @ 320,322,319
I didn't take no back talk from that 3x10' today! Oh, it tried. Especially on the last 2' of the 3rd one. I slapped it upside the head, and made it stop sassin' me. Yeah, right. I was praying to Jesus by the end. It was hard after yesterday's run. Not used to the treadmill, and my legs were a little more sore than usual. But it went well overall.
@Linda- You Go Girl with putting those intervals in their place
@ Chris- you kill me with the jockey analogy
@ Shaughn- cadence is King!! Finding the right one and working it can really bump your numbers!
I get to see Mr Glynn today. Our lives have been too busy. Hoping for a little Z1(mine) run with him today so we can catch up. Another off day from work and will do the Christmas cards. Please PM me your address!!
According to the CT ERG mode :-) I did exactly 2 x 12 @ 100% and then the rest at 85%...it was tough, but not horrible. I thought the 500 kick set my masters coach had me do last night would kill me, but I ended up ok.
I think it would take me an hour to kick 500
Nice numbers all around. Funny how that even with the 2x20 on Tuesday we have a lot less of the "legs were dead" posts this morning than last Thursday. Maybe because there were "only" 3 miles at T pace yesterday???
Nice numbers all around. Funny how that even with the 2x20 on Tuesday we have a lot less of the "legs were dead" posts this morning than last Thursday. Maybe because there were "only" 3 miles at T pace yesterday???
For me, I think the difference is I actually took a rest day on Monday and therefore I didn't start the week on dead legs. I'm sure the 3 x1 instead of 4x1 helps as well though!
Just completed the 2x12..296/291w and cut it short to 45' total. All 3 workouts this week have felt difficult. I've struggled with strength , both mental and physical. Seems like, up until this week, I finished every workout feeling tired, but refreshed, if that makes any sense. This week, just tired and run down. Still making numbers, just not feeling it. Hope it passes by next Tuesday...
Sucka! That's me. Oh, 2x12 will be a piece of cake. I did 2x20 on Tuesday. I am such a short term memory moron. I fall for it every time.
I definitely went too hard in the first and paid for it on the second. However, I still worked hard and didn't quit as much as I wanted to unclip and chalk one up to lack of mental fortitude. I was shooting for 315 for both. Wishful thinking.
I do have to chalk up a win for hangin in there on the second one where my numbers were dropping like home values.
1st 12' 317 pnorm
2nd 12' 304 pnorm
As much as I was willing to call it a day after the intervals, I struggled to sit on 85% for 20 minutes to make it an even hour. More like 80%.
20' at 248' pnorm
Now I can taper for the last cross race of the season on Saturday. Race prep will consist of making sure my cross bike is ready to roll in 30 degree weather on Saturday. So far, there's about 80 guys in my field. I really want a top 10 finish to close out the season. I have an 11th and 12th so far, but no top 10. I'm lighter and stronger than the last time I raced in Oct, now I just need to show up and execute. I'm nervous and a little anxious. But, I get that way before all my races. I'll be drawing on you guys mentally during the race.
2 x 12' this morning at exactly the same numbers as last Thursday at 103% and 106% on the intervals. I'm viewing that as good given the 2 x 20' on Tuesday. Total ride at .97 IF over 45 minutes. Think I'm going to show a modest bump come week 8 testing.
Just got my new toys in - ErgVideos to help push me during the intervals. Also, just had my blood taken for my annual checkup. That should make bike intervals interesting ...
Banged out the 3 x 10's and felt pretty considering it's Thursday and my legs are usually beat by today. More importantly, I pulled the trigger on the PT today and I'm VERRY excited to start training with POWER!
Got it done today, but it's amazing how a bit of leg fatigue will affect you. I felt better hitting Tuesdays intervals, and was able to hold my numbers much better. Looking forward to a day off!
Well today the 3 X 10 went a whole lot better than the 2X 15 on Tuesday.
I think I figured out a couple elements that make a big difference for me in these intervals. First when it gets tough my breathing tends to become shallow and that is a recipe for a meltdown. The second key for me is to stay at 93-96 cadence, if I slow below 90 it gets ugly. Today I keep the cadence up, breathing deep and the watts stayed up!!!
Whoa........3x10' done. Pretty tired this week but got it done. Does anyone else find that continuous late evening sessions takes it's toll on the body. Maybe it's because i'm too jazzed to go to bed afterwards!!! Good job everyone.
Comments
Quick Numbers...looking forward to the test!
15' @ 107%
15' @ 108%
Ride Ave @ 100%
Well I got my Tuesday workout finished. I am impressed with all the 2X20's. I only have to do 2X12 this week so not near as much suffering.
183 (1.02) and 184 (1.03) then 16 ' at 152 (0.84).
This was my first bike ride before work. I have been going to work early and getting the workouts done in the evening. I was tired last night and moved the workout. Unfortunately I am starting to run and need to keep to the schedule. I've had too much flexibility up until this point now I need to get focused on scheduling.
Great work everyone.
Gordon
Hi team,
Steve is killing me right now. Foiling my plan of pushing the bike off to tomorrow.
Steve and I are a day ahead on the schedule. Today is the bike 2 x 12 for us. I had today off from work and swam at 5am, volunteered in the classroom and came home to get the intervals done. Got side tracked because I decided to clean the house first( you know I am procrastinating when I choose to clean first). Then the phone rings and it is Steve's mom( the one who has been ill lately and has not been allowed to go home yet and is at Steve's sisters) and she wants some company and a ride to her apartment to get her mail and to go to the pharmacy. So I drive over and do that for her. Now the day is going by quickly.
Steve gets home form work and we then head to the mall and see Santa with Madison. We finally get home at 7PM and Steve starts to set his bike up on the trainer. I am like WHAT???? Are we still going to do the intervals???? He says yup and that he is not going to let me kick his a$$ at IMSG on the bike. He says he is going to kill himself working these freaking intervals....OOHHH NO did he just throw down a challenge.... Is he serious??? Those of you who know me know I will work very hard....
Looks like I am getting on the bike tonight....Bring it MR. CHAVEZ!!!!
We both did the 2x 12's with little to no groaning or difficulty! Just one of those get er dun nights. My legs felt strong for some reason... That is 3 days in a row..weird. I am just surprised because last week was tough. Had been having trouble hitting 100% since my biopsy and the 5 days off and today was 1W over FT on both hitting them each on 211 !!!!!
The 85% felt really smooth and no biggie!
Have a good Thurs workout peeps!!
CC
Legs felt heavy this morning and had no real motivation at all but just pushed myself to get it done.
1st 12' = 101%, 2nd 12' = 103%, and final 12' = 84%. total @ .89 IF
Good thing no run this morning, its 12* and 40mph winds just crazy and I have to go work outside in this crap. Why did I pick the construction trade?
2x12' @ 105%, finished remainder of ride at 89%. IF 0.924, TSS 85.5.
Bring on the rest and recovery!
Hope everyone else is nailing their rides today.
good ride today, focused on what coach p said about cadence today. big difference from the last sessions on cadence
Power-Tap #1:
Duration: 10:04
Work: 137 kJ
TSS: 27 (intensity factor 1.269)
Norm Power: 228
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.509 mi
Min Max Avg
Power: 168 288 228 watts
Cadence: 80 103 96 rpm
Speed: 22.2 28 26.8 mph
Pace 2:08 2:42 2:14 min/mi
Hub Torque: 46 73 56 lb-in
Crank Torque: 161 263 200 lb-in
Power-Tap #3:
Duration: 10:02
Work: 137 kJ
TSS: 26.8 (intensity factor 1.266)
Norm Power: 228
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 4.435 mi
Min Max Avg
Power: 183 302 227 watts
Cadence: 76 109 94 rpm
Speed: 21.4 29.3 26.5 mph
Pace 2:03 2:48 2:16 min/mi
Hub Torque: 47 77 57 lb-in
Crank Torque: 168 282 204 lb-in
Power-Tap #5:
Duration: 27:02
Work: 279 kJ
TSS: 41.4 (intensity factor 0.959)
Norm Power: 173
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 10.405 mi
Min Max Avg
Power: 0 238 172 watts
Cadence: 33 100 94 rpm
Speed: 17 24.4 23.0 mph
Pace 2:28 3:32 2:36 min/mi
Hub Torque: 0 85 49 lb-in
Crank Torque: 0 589 155 lb-in
Entire workout (181 watts):
Duration: 1:00:55
Work: 662 kJ
TSS: 115.9 (intensity factor 1.069)
Norm Power: 192
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 23.813 mi
Min Max Avg
Power: 0 302 181 watts
Cadence: 33 109 91 rpm
Speed: 0 29.3 23.4 mph
Pace 2:03 0:00 2:34 min/mi
Hub Torque: 0 85 50 lb-in
Crank Torque: 0 589 168 lb-in
Somebody remind me again how it came to pass that the Chavez's are 3 hours behind me but a day ahead? And why can't Rich do that?
Anyway, motivation was high after yesterdays run in the terrible conditions. I was pumped to punish myself, so did the 2 x 12' as 320 and 320 both about 101% of estimated FTP. Then 20' at 268W for some .85 action. 84 TSS on a .913 ride. Nice to be done, back to the diet!
P
Felt fine til I got on the bike. Was pretty hard but held it together. Skipped the .85 stuff at the end. Off to the bus stop and a quick run.
Power-Tap #1:
Duration: 12:06
Work: 221 kJ
TSS: 21.1 (intensity factor 1.023)
Norm Power: 305
VI: 1
Power-Tap #3:
Duration: 12:05
Work: 215 kJ
TSS: 20.1 (intensity factor 1)
Norm Power: 298
VI: 1
Entire workout (220 watts):
Duration: 41:19
Work: 546 kJ
TSS: 56.1 (intensity factor 0.902)
Norm Power: 269
VI: 1.22
Pw:HR: n/a
Pa:HR: n/a
Distance: 12.306 mi
Min Max Avg
Power: 0 387 220 watts
Cadence: 30 99 81 rpm
Speed: 2.2 24.2 18.4 mph
Pace 2:29 26:49 3:15 min/mi
Crank Torque: 0 669 219 lb-in
Thanks to Coach Rich, I had a new toy for todays workout, a Garmin Edge 500 and Quarq Cinqo.
My turn to be a data geek for a few days, so today I did the ride with my Computrainer, Power Tap and Quarq all recording. Today is a busy day at work and I have a show to go to tonight, but tomorrow I'll start a thread and post all 3 power files if any one wants to compare.
I'm pretty confident the Edge 500 data is good from the 5 minutes of looking into it I did this morning. The power is higher than my CT or PT, but I expected that.
According to the CT ERG mode :-) I did exactly 2 x 12 @ 100% and then the rest at 85%...it was tough, but not horrible. I thought the 500 kick set my masters coach had me do last night would kill me, but I ended up ok.
FWIW the Computrainer is what I tested my FTP on and I calibrated it about every 15 minutes this ride...started at 2.07 and finihsed the hour at 2.01... here are the totals:
CT - 79.2 TSS - 0.89 IF - 223 NP
PT - 88.4 TSS - 0.934 IF - 234 NP ( My PT has always been around 5-10 watts higher the CT)
Cinqo/Edge - 91.2 TSS - 0.95 IF - 238 NP
Was a minute by minute mental fatigue/pain management exercise for me today. Good job team!
Duration: 11:58
Work: 200 kJ
TSS: 24.8 (intensity factor 1.114)
Norm Power: 279
VI: 1
Pw:HR: 2.02%
Pa:HR: 1.77%
Distance: 4.74 mi
Min Max Avg
Power: 185 353 279 watts
Heart Rate: 120 163 156 bpm
Cadence: 70 99 94 rpm
Speed: 16.7 25.2 23.8 mph
Power-Tap #3:
Duration: 11:58
Work: 202 kJ
TSS: 25.2 (intensity factor 1.124)
Norm Power: 281
VI: 1
Pw:HR: -1.84%
Pa:HR: -1.5%
Distance: 4.802 mi
Min Max Avg
Power: 222 377 281 watts
Heart Rate: 128 167 159 bpm
Cadence: 80 99 95 rpm
Speed: 21 26.9 24.1 mph
Entire workout (230 watts):
Duration: 55:39 (56:49)
Work: 764 kJ
TSS: 90.1 (intensity factor 0.987)
Norm Power: 247
VI: 1.08
Pw:HR: -2.06%
Pa:HR: -2.03%
Distance: 18.735 mi
Min Max Avg
Power: 0 377 230 watts
Heart Rate: 111 167 147 bpm
Cadence: 35 100 86 rpm
Speed: 0 26.9 20.2 mph
Power-Tap #1:
I bucked him off as soon as I hit the wire and headed for the feed bucket.
3x10 @ 320,322,319
I didn't take no back talk from that 3x10' today! Oh, it tried. Especially on the last 2' of the 3rd one. I slapped it upside the head, and made it stop sassin' me. Yeah, right. I was praying to Jesus by the end.
It was hard after yesterday's run. Not used to the treadmill, and my legs were a little more sore than usual. But it went well overall.
Ended up with 98%, 97%, and 97%. Solid, I think.
haha! Linda I love it. nice job.
solid day for me but nothing special. brain was off to the races and elsewhere planning the rest of my day.
2x12' at 201 for each. really had to gun the last two minutes of the 2nd one to get it back up there when I start slipping the other way.
Entire workout (174 watts):
Duration: 45:22
Work: 474 kJ
TSS: 65.5 (intensity factor 0.931)
Norm Power: 186
VI: 1.07
Pw:HR: 8.53%
Pa:HR: 5.1%
Distance: 12.099 mi
Min Max Avg
Power: 0 385 174 watts
Heart Rate: 63 171 147 bpm
Cadence: 36 122 76 rpm
Speed: 2.9 22.7 16.1 mph
Pace 2:39 20:33 3:44 min/mi
Crank Torque: 0 416 193 lb-in
Way to rock the intervals!!
@Patrick- we enjoy keeping you on your toes
@Linda- You Go Girl with putting those intervals in their place
@ Chris- you kill me with the jockey analogy
@ Shaughn- cadence is King!! Finding the right one and working it can really bump your numbers!
I get to see Mr Glynn today. Our lives have been too busy. Hoping for a little Z1(mine) run with him today so we can catch up. Another off day from work and will do the Christmas cards. Please PM me your address!!
Carrie
For me, I think the difference is I actually took a rest day on Monday and therefore I didn't start the week on dead legs. I'm sure the 3 x1 instead of 4x1 helps as well though!
Hope it passes by next Tuesday...
249w @ 111.8%
245w @ 109.9%
241w @ 10.9%
Very happy to be done that last interval.
Sucka! That's me. Oh, 2x12 will be a piece of cake. I did 2x20 on Tuesday. I am such a short term memory moron. I fall for it every time.
I definitely went too hard in the first and paid for it on the second. However, I still worked hard and didn't quit as much as I wanted to unclip and chalk one up to lack of mental fortitude. I was shooting for 315 for both. Wishful thinking.
I do have to chalk up a win for hangin in there on the second one where my numbers were dropping like home values.
1st 12' 317 pnorm
2nd 12' 304 pnorm
As much as I was willing to call it a day after the intervals, I struggled to sit on 85% for 20 minutes to make it an even hour. More like 80%.
20' at 248' pnorm
Now I can taper for the last cross race of the season on Saturday.
Race prep will consist of making sure my cross bike is ready to roll in 30 degree weather on Saturday. So far, there's about 80 guys in my field. I really want a top 10 finish to close out the season. I have an 11th and 12th so far, but no top 10. I'm lighter and stronger than the last time I raced in Oct, now I just need to show up and execute. I'm nervous and a little anxious. But, I get that way before all my races. I'll be drawing on you guys mentally during the race.
Thanks for the mojo.
Dave
2 x 12' this morning at exactly the same numbers as last Thursday at 103% and 106% on the intervals. I'm viewing that as good given the 2 x 20' on Tuesday. Total ride at .97 IF over 45 minutes. Think I'm going to show a modest bump come week 8 testing.
Good job group. Week 6 has nothing on us.
Rode this morning and felt great.
2 x12: 115%, 114%. Remainder @ 98%. (The training is working. It seems as though I can sit at FTP fairly easy anymore.)
@Matt- Keep me posted on your evaluation of the Quarq/Edge combo. I do not think that my my Ergomo is going to last into the season.
Just got my new toys in - ErgVideos to help push me during the intervals. Also, just had my blood taken for my annual checkup. That should make bike intervals interesting ...
Got a lunch trainer session in for the bike today. Felt much better than that 4:30 am timeframe...albeit I only had to hold 12' not 20's.
Lap 2 (0:12:00.00):
Duration: 11:59
Work: 209 kJ
TSS: 23.1 (intensity factor 1.076)
Norm Power: 292
VI: 1
Pw:HR: 2.82%
Pa:HR: -1.96%
Distance: 37 ft
Elevation Gain: 138 ft
Elevation Loss: 143 ft
Grade: -14.5 % (-5 ft)
Min Max Avg
Power: 63 382 291 watts
Heart Rate: 122 159 151 bpm
Entire workout (231 watts):
Duration: 58:00 (58:01)
Work: 789 kJ
TSS: 82.4 (intensity factor 0.932)
Norm Power: 253
VI: 1.09
Pw:HR: 7.29%
Pa:HR: -127.52%
Distance: 856 ft
Elevation Gain: 669 ft
Elevation Loss: 689 ft
Grade: -2.4 % (-20 ft)
Min Max Avg
Power: 0 382 231 watts
Heart Rate: 96 165 141 bpm
Cadence: 1 109 80 rpm
Speed: 0 5.6 0.2 mph
Pace 10:44 0:00 355:09 min/mi
Altitude: 143 190 165 ft
Crank Torque: 0 1777 258 lb-in
Interval #2
Duration: 11:59
Work: 209 kJ
TSS: 22.9 (intensity factor 1.071)
Norm Power: 290
VI: 1
Pw:HR: 0.78%
Pa:HR: 0.96%
Distance: 226 ft
Elevation Gain: 120 ft
Elevation Loss: 142 ft
Grade: -9.8 % (-22 ft)
Min Max Avg
Power: 247 358 290 watts
Heart Rate: 128 165 156 bpm
Got it done today, but it's amazing how a bit of leg fatigue will affect you. I felt better hitting Tuesdays intervals, and was able to hold my numbers much better. Looking forward to a day off!
For all y'all that use the Erg mode, I bow to you. It's a real task master and skeers the crap out of me.
I'm kinda behind due to some work shananigans so I did Tues ride tonight:
2 x 15 = 103.4%, 104.2%
1 x 10 = 85.1%
Total: 1:03, IF=0.9
Felt pretty good, but noticed that I'm way more comfortable at rpm= 84.
Dave: Channel Team Holy Crap/Faster than All Get Out at your 'cross race this weekend. It's gonna be in SNOW, isn't it?
Nice work all around, gang!
Well today the 3 X 10 went a whole lot better than the 2X 15 on Tuesday.
I think I figured out a couple elements that make a big difference for me in these intervals. First when it gets tough my breathing tends to become shallow and that is a recipe for a meltdown. The second key for me is to stay at 93-96 cadence, if I slow below 90 it gets ugly. Today I keep the cadence up, breathing deep and the watts stayed up!!!
1st 10’ 248W, 106%
2nd 10’ 250W, 108%
3rd 10’ 250W, 108%
Hour ride NP = 224, IF = .965
I keep learning!
Matt
Whoa........3x10' done. Pretty tired this week but got it done. Does anyone else find that continuous late evening sessions takes it's toll on the body. Maybe it's because i'm too jazzed to go to bed afterwards!!! Good job everyone.