Week 3 Bike Thread

tscroggi · January 18, 2011 8:15AM

Funny how coming out of a rough weekend and thinking I wasn't going to do well today I had a pretty good workout.

Bike: 2x12

#1: TSS 19.9 (IF=.993)

#2: TSS 20.4 (IF=1.005)

Run: 30 25EP + 3x20 strides

Really trying to focus on form for my runs right now. Usually I try and push the pace a little, but I took it nice and slow today. I think it makes a big diff in being prepared for tomorrow's run workout.

Overall good day and I'm feeling good.

jburbatt · January 18, 2011 9:28AM

My bike went ok-ish today. Did Thursday's workout since I do better when I switch the two. Got it done, but feeling tight still in the legs even with the weekend off. Gonna have to do some more stretching and rolling. But, I am able to stand at work again, so I'm definitely making progress.

How'd everyone else do?

[Deleted User] · January 18, 2011 9:42AM

After a weekend with the family in the mountains, it was nice to get back on the bike today (I did Sunday's run yesterday, so I only missed Saturday's bike). I got through my intervals (2X10) without any problems, in fact, I felt like I had a little extra working in my favor. Unfortunately, my CPU died mid-warm up and I didn't have a spare battery near by...so I did the whole workout based on RPE. I banged out 45 minutes worth of work and felt very strong. On my way to the office I picked up a battery and I'm ready to go for Thursday's ride.

I'm planning on doing the run this evening before dinner. Logistically speaking, it's too difficult to do it as a brick in the morning, at least until I get a treadmill for the cave.

@Tom - great work today. I'm jealous you are able to get both the ride and run done in one session. It certainly makes life easier.

@Jennifer - Keep stretching and rolling, it's a pain, but it will help. I like the idea of switching the Thursday/Tuesday rides if it works better for you. Nothing sucks more than doing a workout half-assed because you're physically or mentally not into it.

I hope everyone had a great long weekend and good luck with the workouts this week.

MattAaronson · January 18, 2011 9:59AM

Did the Tuesday brick yesterday night. Because I flip-flopped Saturday/Sunday that meant back-to-back brick days, and for the first time so far in the OS I can say my legs were feeling the cumulative effect of some workouts. Rest day today!

15' W/U then 2x12'(4') then 13' z3 before the brick run.

Interval 1 (12'@z4) - NP: 219w, Work: 158kJ, TSS: 21.6, IF: 1.036, VI: 1, cadence: 89, HR: 148
Interval 2 (12'@z4) - NP: 226w, Work: 163kJ, TSS: 23, IF: 1.072, VI: 1, cadence: 91, HR: 160
"Remaining" 13'@z3 - NP: 185w, Work: 144kJ, TSS: 16.7, IF: 0.877, VI: 1, cadence: 93, HR 152

For the 30' run, the roads were extremely icy and therefore forced a bit of a different form for me...more upright, slightly shorter stride (although my cadence doesn't seem to indicate that...). Avg pace in each mile was about z2 -- 7:35, 7:20, 7:30, 7:17, with a last quarter mile kick at 6:18. In the last mile I felt that familiar tightness in my lower inner quads I get during brick workouts.

Bike: http://connect.garmin.com/activity/63948255
Run: http://connect.garmin.com/activity/63951950

Cheers,
Matt

gregp909 · January 18, 2011 10:02AM

It's a shame to live in SoCal and EVER have to get on the drainer, but I had to be at work early and will be there late so I will have to do the bike workout in the pain cave - at least I will get to run outside. Hope my shin is better and the run goes well - I need some vDot points!!!

Barbara Spitler · January 18, 2011 10:09AM

Got my bike/brick done today, albeit a bit short of the full 90 min., due to locked up ham on the run, and short on time for work. Did do a solid 60 min. however. Must become friends with my foam roller, or I'll be one hamstring shy of the full orchestra!!

pgiesin · January 18, 2011 10:28AM

Snow and ice again in the NorthEast meant no school for the kids, which means a work from home day for me . Slept in a little bit then went out and got the shoveling done. Did a quick transition and hit the bike.

Interval #1:

Duration: 10:00

Work: 124 kJ

TSS: 18 (intensity factor 1.039)

Norm Power: 208

VI: 1

Pw:HR: 5.37%

Pa:HR: 3.04%

Distance: 3.194 mi

Interval #2:

Duration: 9:58

Work: 119 kJ

TSS: 16.5 (intensity factor 0.998)

Norm Power: 200

VI: 1

Pw:HR: 4.33%

Pa:HR: 3.24%

Distance: 3.145 mi

Remaining Set:

Duration: 21:36

Work: 216 kJ

TSS: 25.4 (intensity factor 0.85)

Norm Power: 170

VI: 1.02

Pw:HR: -4.49%

Pa:HR: -1.08%

Distance: 6.324 mi

Kept the ball rolling and hit the treadmill for 3.5 miles @ LRP.

Felt super good to get in a full session. Did a core session at the gym on Sunday, after which I thought to myself that it wasn't to bad. Until the run today. Definitely felt the effects of it in the obliques.

Have a great day all!

alleneskelin · January 18, 2011 10:33AM

Here is my Beginner OS (Bike MS: 3 x 8' (2') @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard | Run MS: 15' @ EP/Z1/Easy + 5 x 20 Strides) HR chart for this morning's workout:

From Ironman Training

I thought I would feel better after a day off but my legs were pretty sore during the intervals. I managed to keep in my HR zones and fight my way through it.

Gordon Cherwoniak · January 18, 2011 3:22PM

I'm back at it work travel even meetings with the boss and then just not feeling well took out most of week 2. I have adjusted the plan and will probably be going a week behind every except maybe test on week 8.

Got in a 2X6' @ 200 watts.

Gordon

Jenn Edwards · January 18, 2011 3:30PM

Well shizzle. After reading through the workouts posted thus far I realized I did the wrong one. No idea where I got it from... I copied in bulk to my log some time ago, but I did MS: 3 x 10' (4') @ 95-100%/Z4/Hard.

My cadence is either 85ish or 95ish to hit the correct power, so I’m trying to alternate sets between the two to build strength without completely losing my spin. Anybody have the same issue or a better idea?

Looks like I got the run right though. *** Sigh. ***

#1: Duration: 10:02

TSS: 17 (intensity factor 1.008)

Norm Power: 192

VI: 0.99

Heart Rate: 106 155 147 bpm

Cadence: 78 93 83 rpm

#2: Duration: 10:01

TSS: 16.9 (intensity factor 1.008)

Norm Power: 192

VI: 1

Heart Rate: 109 158 150 bpm

Cadence: 80 94 91 rpm

#3: Duration: 10:01

TSS: 16.8 (intensity factor 1.004)

Norm Power: 192

VI: 1

Heart Rate: 112 154 148 bpm

Cadence: 76 89 82 rpm

dan_forbes · January 18, 2011 3:34PM

@Jenn: nice workout, glad I didn't have to do it!

@Gordon: good to hear from you brother! Sorry I haven't been around for the weigh in forums, or others for that matter. I've only been playing around here. Hope all is going great with you in the JOS.

Myself, I banged out my 2X10 today with 99, and 101 respectively. Also, hit the snow, sleet, freezing rain, and rain brick run today too. This is the second week in a row I've taken one for Team EN on my brick run when I used to just blow them off!!! Last week it was a whiteout, this week, crazy cold water type stuff, jeez.. Anyway, run was great, don't have numbers on that, haven't downloaded anything yet, but who cares? 25 minutes and I was happy I went out. Keep it up gang.

Dan

atasic · January 18, 2011 4:24PM

Great job everybody! Matt that is some blazing fast E-pace running. You must be coming from the running background. Keep it up.

This is my work week, away from home, away from my bike and PM, so stationary bikes become my friends. It is getting harder and harder to find one at the hotels, they are all switching to these silly recumbent bikes. Anyway, had to run a mile to some gym to find one.....

Got it done. 2x12min(4min)@FTP+5mi E-pace

interval 1 cad 98-100 avg HR 148

interval 2 cad 97-98 avg HR 156

HR was on target+RPE correct

5mi@ avg. 7:55/mi

Feeling ok, no too beat up. Rested yesterday.

Al Truscott · January 18, 2011 5:57PM

Greetings from Week 4: It's a Recovery Week (of sorts)! The bike intervals are still getting longer (2 x 12'), but the runs drop back to week 1 length. A breather of sorts to do a 15 minute brick + 5 x 20 uphill strides.

The good news for me is I am successfuly completing the lengthening bike intervals each week, with a slight drop in HR. The bad news is my RPE @ 175 watts feels like 195 watts last year (same computrainer, different bike with way heavier wheels and cranks). As long as my next test shows a good rise, though, I'll stop my grumbling.

I'm thinking that I should mix n match Int bike with Adv runs starting next week - the runs are feeling too easy volume wise. My VDOT and HR are OK, I'm just sensing I'm not getting enough time on my feet. Last year I was doing the adv. OS, and the bike was a little too much for me, but the runs were just fine.

pepe · January 18, 2011 7:09PM

@ Jenn - You're not going crazy - or we both are! Had in my head that today was 3 x 10' FTP and checked it at the last minute before bed last night to find that it was only 2 x 10'. A combination of elation and sadness - 3 x 10' would have hurt, but 3 x 10' would have been more work!

Got in 1 x 10' @ 1.046 and got rocking to a Linkin' Park song and did 1 x 11:05 at 1.069. Had to clean up the pain cave (it doubles, okay is PRIMARILY, my wife's Physical Therapy and Pilates studio and she had three clients today) and get to work so only added 5' at ~.85-.90. Total workout was 49:33 at .943 including the 22' warmup. Not bad for a morning's work. Definitely thinking of adding a resistance unit to the rollers as I'm getting more comfortable riding rollers again and think that over-performing the intervals is really a sign that I underperformed on the test. Don't want to run out of resistance before the end of the OS! I'm also toying with the idea of getting a trainer instead but I enjoy the rollers and worry that I'd get the hamster on a wheel feeling from a trainer. Plus, I can add a Kreitler Killer Kool Headwind fan for about $125 where the trainer I want (1up USA or KK) will set me back $300. Resistance and cooling in one fell swoop sounds like a good deal to me!

Jumped on the TM at lunch during work and did 25' at avg 7:48 pace plus strides around 6:18. I naturally run at a 90-93 cadence so I just ramp up the pace and incline to do the strides. The last stride felt like work, rest of the workout was pretty comfortable. Tomorrow will tell...

Michele Cellai · January 18, 2011 7:23PM

Workout are different for Beginner, Intermediate, and Advanced. Don't worry.

Like Al, I am on week 4 because in March I have 2 weeks away scuba diving.

Did my workout as written and enjoyed it. Hitting my numbers easily. But it's still early in the OS.

chapdinkins11 · January 18, 2011 7:36PM

No bike for me this week...I ran today instead and will run again tomorrow, but I have to travel the rest of the week, so I will be biking on Saturday with everyone!

Gordon Cherwoniak · January 18, 2011 9:06PM

@Jenn ; I also try to use different cadences on the sets at times.

Gordon

cafeldmann · January 18, 2011 9:55PM

Hi all!

Well, some of you may already be on Week 4, but I am only on Week 1. So reading here is like a sneak preview of things to come!

I did my first FTP test tonight. Results were about what I expected (which is to say, a bit disappointing). So hopefully that means I can post about some great improvements in 8 weeks! I have also realized that I have NO idea what I am doing with WKO+. I can find the normalized power for each interval, but I can't figure out how to get a normalized power for both intervals plus the 2 minutes in between. And I have no idea what TSS or IF are. *sigh* So much to learn!

So my normalized power for the two intervals were 156W and 152W. So I'm guessing that makes my FTP around 154W? And in the data tool, it asks you to put in your LTHR for the test - is that just my average HR for the two intervals? For the second interval? (My average HR for the second interval was quite a bit higher than the first, because my starting HR was higher, so it seems more representative.) OK, sorry for all the stupid questions. I'm guessing some/all answers are somewhere in the wiki, right? Looks like I have some reading to do!

gregp909 · January 18, 2011 10:59PM

Finally got home from work and jumped on the trainer for today's workout. . .12min WU, 1x10 @169HR, 3min easy spin, 1x10 @ 170HR, 10min Z3, 5min CD. Changed shoes and shorts and headed out for the run - 31min @ Z3. No shin pain so the run felt really good. I am actually looking forward to tomorrow's run; strange for me. It's only Wk#3 and I can already tell that work is working. Have a great night everyone!!

GP

David Ambrose · January 19, 2011 12:25AM

@Carol - take the average watts over that 42min duration; that will be your starting FTP. Just a swag guess on my part, but I'd say your starting FTP is approx 149.

Here I am bringing up rear again, westcoast night time:

@ Everyone; Thanks for indirectly pushing me tonight! - today was a slog at work. I was beginning to talk myself out of the workout, but reading the posts from the day got me motivated. That's definitely an advantage for me. If you all do it, I begin to feel guilty if I begin trying to wimp out. I jumped on trainer, switched TV on and watch Biggest Loser and went at it.

71min on trainer:

10min warmup

2 x 12min at 260w

Remainder at 230w

It went OK, the last 2 min of each interval required some mental focus to push through. The tailend at 230w always is a section I feel I could just go and go. Total IF=91%.

Finshed with a 30min T-Run on treadmill at Easy Pace.

I have a Board of Director Mtg Wed evening so I will miss tomorrow's workout.

Wiseman · January 19, 2011 9:32AM

Just logging in from yesterday...nice work JOS peeps ! Lots of suffering going on out there !
Completed workout last night, 2x12' at slightly over 100%...getting fitter as longer intervals are getting more manageable, based on RPE nad HR metrics. Ran prescribed length after. Overall 91% for ride.
On On !

Beth_S · January 19, 2011 9:56AM

Joining the OS fun late, because of vacation. I was going to do the scheduled 2x10, but was feeling very happy to be back on the bike, so I did my ftp test. I'm at 174, which is only a ten point drop from last season's indoor ftp. I'll take it!

I am feeling all those muscles that aren't running ones today -- like those deep upper abs and shoulders. Oof!

jburbatt · January 19, 2011 10:24AM

Nice job Beth! Late to the party and already hitting it hard- very impressive!

chuckg · January 19, 2011 2:31PM

I got last nights brick completed, although I had a hard time concentrating. My 6yo daughter was on the eliptical next to me singing the entire ride. I got the 2x10 @z4 and the rest at z3, total time 70min. Then jumped on the dreadmill for a total of 30 minutes. All-in-all, not too bad. I am used to do my thing in the morning, but sleeping in forces night ops. different, but done.

John Stark · January 19, 2011 4:42PM

Rode with Tom Glynn, Carrie Chavez and another friend today. As expected. Dropped. After first meet-up I told them to go . . . and they did. Those guys are F A S T. I have a long way to go and it is still early in OS. So no stress.

Rolling hills, flats, etc. today. ~1,700 of climbing.

Trying to keep up with the group my first 45' I was at .95 IF. After 1.5 hours I was at .92 IF including 2 x 12's MS after the 45' @ .95 IF warm-up. Didn't want to dig myself into a hole so throttled back to save the legs for the rest of the week.

So today was my Saturday ride, I guess. Didn't really do the 2 x 15's as I was way above 85% for much of the ride already. Legs actually feel good. But we will see tomorrow.

David Ambrose - See my peak 60' below. 210 = 5:30, baby!

Interval 1:

Duration: 12:01

Work: 172 kJ

TSS: 19.6 (intensity factor 0.989)

Norm Power: 242

VI: 1.02

Interval 2:

Duration: 12:02

Work: 171 kj

TSS: 19.3 (intensity factor 0.98)

Norm Power: 240

VI: 1.02

Entire workout (183 watts):

Duration: 2:43:23

Work: 1862 kJ

TSS: 201.4 (intensity factor 0.86)

Norm Power: 211

VI: 1.11

Distance: 46.228 mi

Elevation Gain: 1686 ft

For David Ambrose:

Peak 60min (213 watts):

Duration: 1:00:00

Work: 762 kJ

TSS: 92 (intensity factor 0.959)

Norm Power: 235

VI: 1.11

Distance: 17.908 mi

David Ambrose · January 19, 2011 5:15PM

Posted By John Stark on 19 Jan 2011 04:42 PM
David Ambrose - See my peak 60' below. 210 = 5:30, baby!

For David Ambrose:

Peak 60min:

Duration: 1:00:00

Work: 762 kJ

TSS: 92 (intensity factor 0.959)

Norm Power: 235

VI: 1.11

Distance: 17.908 mi

@John

235w is Awesome !; you've matched some of my recent rides on Peak 60. YES, brother....210w = 5:30 or better. You are on the path to greatness at Arizona. Stay steady, consistent, and healthy and it is yours for the taking.

chapdinkins11 · January 19, 2011 5:17PM

I got in my yesterday's ride, today at a spin class. I still don't like the trainer, so I figured I needed to do something and the spin class kept my attention. I did a variation of the main set mostly following the instructor and also doing my own thing. No HR monitor, but I got 45 mins of hard work, and this was after I did my run for today on the treadmill (posted in run thread). My riding legs are feeling strong and I am looking forward to Saturday ride! Have a good one JAN OS, I am out till then. Chap

chapdinkins11 · January 19, 2011 5:22PM

I got my bike MS in today in a spin class. I wasn't going to ride till Saturday, but after seeing the posts last night I knew I had to do something. I hate the trainer, so I knew I had to mix it up. So I got 45 hard minutes in following some of the instructor's intervals and some of my own thing. This was after my 3x1 on the treadmill (posted in the run thread) no HR monitor, but my legs feel strong and I am looking forward to Saturday's ride. Out for 2 days, so catch you then team. Chap.

scott dinhofer · January 19, 2011 5:53PM

i am a day behind this week and need to consolidate the weekend bike to Friday, so something is going to have to give later this week.
here is my bike workout from this morning
Interval #1:
Duration: 9:52
Work: 117 kJ
TSS: 15.9 (intensity factor 0.983)
Norm Power: 197
VI: 0.99
Min Max Avg
Heart Rate: 110 151 140 bpm

Interval #2:
Duration: 9:58
Work: 117 kJ
TSS: 15.8 (intensity factor 0.977)
Norm Power: 195
VI: 0.99
Min Max Avg
Heart Rate: 122 156 147 bpm

Interval #3:
Duration: 11:54 (11:55)
Work: 121 kJ
TSS: 14.3 (intensity factor 0.85)
Norm Power: 170
VI: 1
Min Max Avg
Heart Rate: 125 153 147 bpm

gregp909 · January 19, 2011 7:32PM

Picked up my new toy today at Wheelbuilder and took it for a little 20 minute spin just to see what power is all about. . .

Did my best Mark Cavendish impression and hit 1,098 watts max and normalized power for the short ride was 224. Still gotta run today so I was just fooling around, but I can already tell that watts will keep me way more honest than simple HR. I could slack off for a few seconds when the HR felt too much and I could get a quick rest. With the PM power nose dives immediately when I decide to take a quick break. Woohoo! Better cycling here I come!!!

GP

Michele Cellai · January 19, 2011 7:57PM

Greg- Welcome to a whole new world of pain. You will get an incredible mental 6 pack figuring out how to hold watts.

Got up super early yesterday to get the bike and run done. I am just really enjoying the workouts. Hit my watts and enjoyed the run. Then I was white knuckle driving for 1 hr 40 min each direction in the ice and snow for work. At one point I was asking myself- why did I get up early to workout? My heart is pounding just from this drive. That's enough of a workout.

Week 3 Bike Thread

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