Week 2 Bike & Brick Thread
I had a wonderfull bike session I did 2x6 (2'), I felt strong though out the whole bike session, total time was 45min. The Beg plan called for 6x6 which I thought was a typo so I went with the 2x6. I then went out for my easy run with some strides, I am ready for spring its cold out there.
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Good call on the 6x6. Pretty sure that's a typo! Intermediate calls for 3x8'. I hear that the three Zn4 bike sessions a week with lots of Zn3 catchs up to nearly everyone by the 3rd week. No sense in overachieving early! My intervals faded from avg power 227w to 225w to 223w while HR climbed from avg 140bpm to 147bpm. I really want to increase my power through the workout if possible. The brick run went fine. The low running volume always makes me "peppy" and light on my feet. Pretty much went too hard. Really need to lay low here on Tues of Week 2! Signed up to ride with the local tri club on Sundays. Should probably switch Sat bike and Sun run rather than just "tack on" an extra bike after my run on Sundays.
The run was fun - I still kinda don't get the strides - I have to write it on my hand I think. Anyway, the best part of the run was that there was a full on blizzard when I went out - footing was kinda crappy, but it was beautiful. My first OS brick. Woohoo!
@scott: my week 2 had 3x8 for the advanced plan. not sure of yours. sounds like you did the hard work though and that's all that counts.
@jane: 80rpms is good for the Z4/z5 stuff. mine are typically 75-80rpm for the 8-12minute intervals, but i am going super hard. i do 85-90rpms for the longer intervals. for IM racing you want to end up at 85 or greater rpms for race watts. if the bike feels easy, then maybe your FT needs a bump up. these intervals, especially the 3x8's should be very hard
. regarding the run strides, the idea is to practice high rpm running, especially after the bike. so, just focus on that for however long your plan says. if you are not used to running like this, then take a bit more time than the plan says to practice the stride, until you get the rhythm. like 40 steps instead of 30 or something like that.
hope this helps!
@all: i got my new road bike built today, so will be nice to do an outseason on it.
just finished my bike/brick. tried to upload garmin info and it said it uploaded on the ant agent window, but nothing shows in garmin connect and no tcx file on my computer for today. oh well, guess that one is lost in the data abyss.
bike went well held my numbers as far as I could tell and zone 3 at the end felt comfortable.
I am going to stick with my current zones, I think, and then really kill the next test.
did the wk two run, hit all the paces and HR targets for the Z4 for 3x800 and then 1x mile
legs feel a bit toasted, but good
paul
oh my god, i am in love!!
rode my new road bike today after riding only tri bike for the last 2 years and it was amazing.
safe training to all.
GH
just finished today's bike - I made the 2x8' feel "hard" and instead of doing 135W and 95%, I did 151 and 153W and 106 and 108% respectively. this felt like I was working. cut it short at 45 mins as I have to get to work in a timely manner today. So clearly my bike test was off. question is, do I just go on feel for the next three weeks (which I am content to do) or actually redo the test. I am good either way.
Jane
did the bike workout and feel wasted now
for the 2x8 did 273, 267 ave watts, HR 161, 165, last minute on 2 wanted to die.
looking forward to the rest day
way to nail the workouts, guys. very motivating. keep it up!
Jane: i live in southern california! hehe
i.e. perceived freezing for me is low 50's. do you use the WKO software for your power meter? if so, go to the zoom view of your accumulated power histogram over the last 28days. pick the histogram bin with the power range just before you see a big drop off. this usually gets close to your real FT. it could be that since you have been strictly keeping to your zones, your histogram profile may be too narrow to benefit from this method, but it is worth a try. otherwise, just go by feel (should be hard enough, but not injury provoking). after a few sessions of going just by feel in this manner, the data will reveal the FT range that i refer to above.
safe training to all!
i am trying to finish up a bunch of stuff at work,so i can go out and ride before the rain comes this weekend.
GH
So cal - so nice. we were in so cal last Feb and ran the Rose Bowl half marathon - it was brilliant. finished on the 50 yard line. really cool. and a tough course, holy crap! behind the jet propulsion lab, scrmbling up hills. fun!
Bagged the bike 2day as we had yearend company meetings yesterday followed by company Xmas dinner. Ate too much, but what the heck, it's the holidays. Out late last night. Will do Thursday's bike workout tomorrow am.
Jane - good to hear that your bike was stronger than last week. You must be getting over the lung congestion you told us about.
Bruce
thanks for the note!
karma is getting me for boasting about good weather
. anyway, will try to ride this weekend if it's not raining too bad. otherwise, it's the trainer
. not my favorite, but you guys in the snow do it all the time, so i shouldn't complain that i have to do it twice a year
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have a great weekend of hard training.
GH
I am now doing the bike on perceived effort as I need to redo my test. so the numbers looking like I am crushing it, when in fact it's a good, sustainable effort. 2x8' 153w/107%, 144W/101%; 2x15' 129W/90%, 131w/92% (okay, I over cooked the first interval)
I can't really tell how my run went as I don't know how to download my data (Elly's has a gig tonight). but ran Z2 out and 3 back, with the dog, who had a great time.
the best thing about today, however, was that Eleanor, our 8 year old, was at a swim meet and CRUSHED her 200 FS, knocking 1 minute off of it. 3:52.11 way to go Eleanor!!