Week 7 Bike Thread
I guess I will start. 20's are brutal plain and simple. Glad that is done. Must be ready for a nice bump as they felt like pretty weak efforts, loss of concentration, micro breaks etc.
Power-Tap #1:
Duration: 20:11
Work: 360 kJ
TSS: 33.7 (intensity factor 1.001)
Norm Power: 298
VI: 1
Power-Tap #3:
Duration: 20:07
Work: 355 kJ
TSS: 33.2 (intensity factor 0.995)
Norm Power: 296
VI: 1.01
Entire workout (248 watts):
Duration: 53:14
Work: 792 kJ
TSS: 78.4 (intensity factor 0.94)
Norm Power: 280
VI: 1.13
Pw:HR: n/a
Pa:HR: n/a
Distance: 17.244 mi
Min Max Avg
Power: 0 414 248 watts
Cadence: 30 103 84 rpm
Speed: 2.2 25 19.5 mph
Pace 2:24 26:49 3:04 min/mi
Crank Torque: 0 785 242 lb-in
Legs felt like lead for the first mile. After that OK. No uphill strides for me today.
Comments
I did the Power Hack test today instead of the 2x20, at first i thought it would be easier, but an all out 20 min test after an all out 5 minute test is no joke. The bucket almost came in handy and legs were definitely done as I almost feel over after getting off the bike.
5 min test = 310 (1.234)
20 min test = 267 (1.063 ... hopefuly this means I'll see an FTP bump next week!)
Pwer Hack Ratio = 1.161
5 min test:
Duration: 5:01
Work: 92 kJ
TSS: 12.7 (intensity factor 1.234)
Norm Power: 310
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 2.042 mi
Min Max Avg
Power: 131 390 306 watts
Speed: 22.2 25.6 24.4 mph
Pace 2:21 2:42 2:27 min/mi
20 min test:
Duration: 20:03
Work: 320 kJ
TSS: 37.8 (intensity factor 1.063)
Norm Power: 267
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.754 mi
Min Max Avg
Power: 165 386 266 watts
Speed: 19.9 25 23.2 mph
Pace 2:24 3:00 2:35 min/mi
Entire workout (229 watts):
Duration: 1:00:14
Work: 827 kJ
TSS: 94.3 (intensity factor 0.969)
Norm Power: 243
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.728 mi
Min Max Avg
Power: 15 390 229 watts
Speed: 4.7 25.6 21.7 mph
Pace 2:21 12:52 2:46 min/mi
My apologies to Steve as he posted on my thread that I cancelled. Chris was 2 minutes faster in creating his wkke 7 bike thread. I must have just missed it.
I just finished my 2X15 and felt really good. I tried to extend myself on the second interval and see where I should be for week 8 FTP test. It is a concern that my ego will try for the 200 watt mark and blow up spectatularly.
182(1.01) and 189(1.05) 12' @ 156(0.86). The 2X15's had 4' rest. I figure I can hit 195, not sure 200 is doable on the test. I'll post a new thread in the power forum with a litte more detail but feel free to give me your thougths here.
Gordon
Painful but complete:
Duration: 20:03
Work: 310 kJ
TSS: 35.4 (intensity factor 1.029)
Norm Power: 257
VI: 1
Pw:HR: 2.06%
Pa:HR: 1.27%
Distance: 7.624 mi
Min Max Avg
Power: 200 327 257 watts
Heart Rate: 122 155 150 bpm
Cadence: 75 96 91 rpm
Speed: 19 23.8 22.8 mph
Power-Tap #4:
Duration: 20:05
TSS: 35.4 (intensity factor 1.029)
Norm Power: 257
VI: 1
Distance: 7.664 mi
Min Max Avg
Power: 191 315 257 watts
Heart Rate: 126 157 153 bpm
Cadence: 84 95 91 rpm
Speed: 20.8 24.3 22.9 mph
Entire workout (233 watts):
Duration: 58:04
TSS: 91.4 (intensity factor 0.972)
Norm Power: 243
VI: 1.04
Distance: 20.203 mi
Min Max Avg
Power: 0 334 233 watts
Heart Rate: 95 157 146 bpm
Cadence: 29 103 87 rpm
Speed: 0 24.3 20.9 mph
Lap #1 (Run)
Work: n/a
rTSS: 52 (0.811)
NGP: 8:26 (190.9 m/min)
Distance: 5.019 mi
Elevation Gain: 650 ft
Elevation Loss: 685 ft
Grade: -0.1 % (-35 ft)
Min Max Avg
Heart Rate: 106 157 144 bpm
Speed: 4:47 40:14 8:37 min/mi
Altitude: 677 823 766 ft
Power-Tap #2:
I was in a freaked-out mindset facing those 2x15 this morning. I had a sit down with myself, rewrote that script in my head, and got down to work. It amazes me that when I do that I execute just as I visualize before I even get on the bike, Works every time. Hit them both at 99%, and the time seemed to fly.
I worked on building, building, building through the 15'. Felt better and stronger as the minutes passed. I would like to refine those "microbreaks" Chris talks about. I tend to do that more in the 2nd rep (duh). My goal is to work on smoothing that out over the course of the workout. It's hard.
Got nauseous in the last few minutes.
Ahhh, the feeling is back!
Just so that everyone is up to speed on the term when I say "microbreak" I mean resting for a few seconds to let the wheel spin down before getting started again. For whatever reason when I am struggling to maintain a number even a short break, like 5 seconds, lets me redouble the effort and push on through. It is cheating for sure but does not seem to change the avg power or NP all that much. Lately I have been trying to incorporate the concept from the Daniels book about what to do when the pace is too hard. He says that when the pace feels to hard to try running a little bit faster before you try running a little bit slower as sometimes when you change it up a bit it feels easier and it does not matter that you are actually going a little harder. Jury is still out on that one :-)
I also did the power hack test today. And as Matt said this was no joke. Unlike anything I've ever felt and still feeling on my lunch break from work and did the test at 5am. In my opinion this testing makes the 2X20's and 30/30's seem like a good effort but not killing yourself like this is.
I'll be joining the power clinic for bike workouts come Jan. 11 as the roof needs some serious raising. Oh and I can't let Mancona get to stinking far ahead of me on the bike also.
Nice work all! I hit the run @ lunch like I do for all the bricks. The real pain hits tonight!
For those doing the power hack project - hehehehe. You think the test is rough - you haven't seen anything yet
Your Zone 5 will be anything ove 110%. For this set, I would suggest 110% as a good starting point. You start to really fry yourself when you go higher than 100% and it doesn't take much to pop.
The vo2max stuff will target 120% as you noted.
About what I expected for a trainer test...new FTP is 295w.
The test numbers:
10' wu with 360+w openers
20'/300w/148hr/80 rpm.....2' down....20'/297w/153hr/80 rpm....42'/295w/150hr/80 rpm....
Overall- 1:00/282w/143hr/81 rpm
Legs pretty tired after so only did a 15' LRP run.
Yeow!!! 2 x 20' done. I'm usually a morning guy, so doing it late afternoon felt difficult. Had to dig deep. Pleased with the effort. Both intervals at 103%, TSS 91, IF .96.
Good luck to the power hack folks. Sounds tough.
Did the power hack test this morning instead of the 2x20's. I was so naive going in. Last night I was actually wondering if I was getting off easy doing this test versus the planned 2x20's. WRONG! Couldn't agree more with Matt and Trent. This test was no joke. First 5' hurt and hurt bad. I went out at max effort, was suffering at 1' and did all I could to hold on for the next 4'. I honestly have no idea how I didn't hurl. Definitely some regurg that left me dealing with some nasty indigestion / heartburn the rest of the day. The 20' was just as nasty as I had to work my arse off and nearly cracked trying to hold watts that I've been doing 2x20's at. Finished thinking I'll never complain about 2x20's again. Took a good 10' to recompose before I could climb back up the basement stairs. No way I was running immediately after that.
5' @ 327 (1.26)
20' @ 270 (1.04)
Ratio: 1.21
I'm on that bubble and debating whether to stay the course with the O/S or suck it up and put up the $ to suffer horribly for 6 weeks.
Felt pretty lousy and somewhat "out of it" until about lunch time. Late afternoon decided to try an easy Z1 run on the mill. Suprised that it actually felt ok. However, now I'm exhausted. Suspect I'm going to sleep well tonight.
Wow, lots of suffering out there today. I suffered in a different way. I bagged my workout 12' into the first 20'. Been feeling run down, slightly under the weather, but I thought I'd give it a shot and see how I felt. After the first 10' I couldn't hold my numbers and I just didn't feel right.
I let logic win out over ego and called it a day.
Depending on how I feel, I might do the 2x20' on Thurs and call today my 1x12' day.
Dave
Should be called the PowerYack test....
5' all out followed by 20' pretty much all out meant I almost got to see my lunch....AGAIN!
That was seriously tough and really had to bear down mentally during the last 6' of the 20'. Not really looking forward to testing on Saturday!! Have to test early since leaving on Monday!!
Bring it baby!
great work everyone. I had another awful workout today. I knew at the start of the first 20' I was going to be in trouble. I struggled to hold 90% for teh first 20'. I started teh second 20' and was struggling to hold 85%, I ended up breaking it up into 2x10' in the hopes of at least getting some work in. turned out to be 10'@84% and 10'@80%
I'm really getting discouraged here. I haven't been able to put solid back-to-back workouts in weeks. My Tuesdays have been trerrible. I expected to be a little low on the numbers today since I was on the tri-bike, but this was awful. Avg cadence was unusually low, too.
Entire workout (205 watts):
Duration: 1:00:19
Work: 737 kJ
TSS: 64.5 (intensity factor 0.802)
Norm Power: 225
VI: 1.1
Distance: 18.44 mi
Min Max Avg
Power: 0 289 205 watts
Cadence: 41 174 76 rpm
That was brutal. I wanted to quit 5 mins into my warmup.....I had yesterday off from work and slipped in a 7 miler - paid for that tonight. I mentally checked out about 10 times was ready to quit every 2 or 3 minutes.....the team and posting our results is what pulled them through
Its a Christmas miracle I even finished this sucka. First 20' at 1.01 and the second at 1.004.
Entire workout (218 watts):
Duration: 1:00:37
Work: 792 kJ
TSS: 92.1 (intensity factor 0.955)
Norm Power: 228
VI: 1.05
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.698 mi
Power-Tap #1:
Duration: 15:04
Work: 202 kJ
TSS: 39.2 (intensity factor 1.249)
Norm Power: 225
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.745 mi
Min Max Avg
Power: 163 351 223 watts
Cadence: 81 127 94 rpm
Speed: 20.8 32.2 26.8 mph
Pace 1:52 2:53 2:14 min/mi
Hub Torque: 45 72 55 lb-in
Crank Torque: 153 299 201 lb-in
Power-Tap #3:
Duration: 15:07
Work: 192 kJ
TSS: 35.2 (intensity factor 1.183)
Norm Power: 213
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 6.619 mi
Min Max Avg
Power: 162 334 212 watts
Cadence: 70 100 93 rpm
Speed: 22.3 31.1 26.2 mph
Pace 1:56 2:41 2:17 min/mi
Hub Torque: 42 81 53 lb-in
Crank Torque: 156 403 192 lb-in
Power-Tap #5:
Duration: 19:08
Work: 196 kJ
TSS: 28.7 (intensity factor 0.949)
Norm Power: 171
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.279 mi
Min Max Avg
Power: 0 245 170 watts
Cadence: 37 93 82 rpm
Speed: 16.8 24.2 22.8 mph
Pace 2:29 3:34 2:38 min/mi
Hub Torque: 0 87 49 lb-in
Crank Torque: 0 512 175 lb-in
Entire workout (185 watts):
Duration: 1:01:06
Work: 677 kJ
TSS: 121.2 (intensity factor 1.091)
Norm Power: 196
VI: 1.06
Pw:HR: n/a
Pa:HR: n/a
Distance: 24.452 mi
Min Max Avg
Power: 0 351 185 watts
Cadence: 37 127 87 rpm
Speed: 0 32.2 23.9 mph
Pace 1:52 0:00 2:30 min/mi
Hub Torque: 0 87 50 lb-in
Crank Torque: 0 512 178 lb-in
I also was debating on the power clinic or stay the course. Since Trent is putting a target on Mancona back I felt the urge to give him his own target. It tis the Christmas season you know. So I jumped in a did the power hack test... and yes it was a tough one.
While my ratio indicates that I can still raise the ceiling and stick with the original OS plan, I really can't complain. My numbers are really jumping from my original test and something is going right. I test at 203 and even after the adjustment I am predicting to make a jump into the mid- 230's with the next test. Very pleased.
5' @ 309 (1.4)
20' @ 248 (1.2)
Ratio: 1.30 (After the .95 adjustment)
Oh well back to the grind stone. I'll take it out on the FTP test on come Tuesday. (Game face on
Felt pretty good for a lunch trainer workout today. I took 2 days off as Sunday I didn't feel well enough to run.
Duration: 19:59 (20:00)
Work: 331 kJ
TSS: 34.5 (intensity factor 1.018)
Norm Power: 276
VI: 1
Pw:HR: 4.99%
Pa:HR: 65.12%
Distance: 248 ft
Elevation Gain: 295 ft
Elevation Loss: 157 ft
Grade: 67.0 % (138 ft)
Min Max Avg
Power: 218 327 276 watts
Heart Rate: 131 161 152 bpm
Cadence: 82 91 88 rpm
Lap 4 (0:20:00.00):
Lap 2 (0:20:00.00):
Vince
Duration: 19:59
Work: 342 kJ
TSS: 37 (intensity factor 1.054)
Norm Power: 286
VI: 1
Pw:HR: -1.4%
Pa:HR: -44.93%
Distance: 369 ft
Elevation Gain: 255 ft
Elevation Loss: 171 ft
Grade: 23.4 % (84 ft)
Min Max Avg
Power: 204 339 285 watts
Heart Rate: 131 167 159 bpm
Cadence: 74 98 85 rpm
Well done David. Nice to see logic win on this one. I think you will be glad you did.
Vince
Got it done today, but the brick after was killer. My legs felt like they were run through a meat grinder! Running isn't going to be pleasant tomorrow.
I had a huge dose of reality yesterday and today working in a hospital. Yesterday I watched a young family with 3 kids(8,10 and 12) say goodbye to their 38 yr old Mom who died of metastatic breast Ca. Horrible beyond words. Today driving to work I was stuck on the freeway for one hour. News was a rollover accident. So I sat and prayed. When I passed the accident it was not good. I got to work and the pt was in our ICU. 20 y/o and would most likely not survive. Humbling and so very real.
I came home and with joy and gratefulness got on the bike to ride. Did the work and thought about both of those incidents and drew strength from those people. Knowing they would do anything to still be here now.
Just wanted to share that. We are all so blessed with strong bodies. If some days are not so great it is OK. Just keep plugging along and enjoying the journey.
I did my 2 x 20 in 100% and 95% and the 45 minute run was heavenly. Z1 pace and I are very good friends:-)
Lots of Love to you all,
Carrie
I'm really projecting here and giving myself the same pep talk.
I started the OS guns blazing, getting stronger every wko and now am just hanging onto what appear to be the original ft and vdot numbers. There's lingering fatigue and a little bit of WTF? going on and it is discouraging. However...I know its paying off, I know I'm adding power. How? I think in terms of the work put in already and consider where I'd be not having done the last 6 weeks. Am I the same as I would have been not having done the work? I think not. I believe that you get out what you put in. It may not manifest itself right away or in the retest, but it's there.
The plans don't allow for a lot of bounce back time and this time of year with lots of other stressors in play for most, recovery isn't easy. (at least it's not for this 48 year old knucklehead) So I'm just plodding forward, flipping the bird at the pm if it doesn't spit out the number I want and getting through the runs. It ain't pretty but I believe like the weather it will turn again. Acting as if I have faith, putting the ego on the shelf and hanging in. If the work doesn't work, I'm kicking Strauss in the nutz when I get to Ca.
Hope you all feel mo better soon.
Good luck all!
I was feeling pretty whupped last night--so I skipped the Power Hack test and watched Ninja Warrior (I have dozens of episodes Tivo'ed--can't get enough of that show!). Looking back, I think I just got skeered of the test and it manifested itself in body aches and whining. Nonetheless, I am glad (after kicking myself for being a baby) that I took a rest day and am ready for that test tonight.
Thanks Team Holy Crap! I don't think there's any other place in the world with this much mojo, stick whacking, kind words of support, and cameraderie.
To those struggling this week I'd like to add to Chris' comments. I had trouble in week 5, even had to take a day off because I was pusing it too hard. Remember the workouts are written for 95-100%. While coach P wrote that it's okay to overachieve in the bike this is having a cumulative effect.
My response to overdoing it was the day off initially. Then I scaled back the workouts to closer to 1.00 IF. I was up to 1.08, 1.09 and went back to 1.01-1.03. I also dialed back the 85% stuff which is 80-85% as well. I also have been trying to get in an extra hour of sleep when I can.
Also keep in mind at extra stresses like work and the Christmas Party season stretching you out. Perhaps it too late to recover for the week 8 test but as Chris said the plan works. At least the 6 weeks that I have completed so far have left me much stronger.
Gordon