Gooooooood Morning! Really... it was a good morning! Working on cadence and consistency. The higher cadence has been letting me come off the bike feeling much better in hips and quads.
Unfortunately I'm getting kicked out of my Pain Cave this weekend because family is coming to town. not sure if they can handle the sweat smell! That means I'll be trudging off to the Y for the long Saturday spin class as my alternative... yuck.
@Greg, welcome to power. I used to be on the HR plan and found it nearly impossible to keep myself motivated to push hard sets. The PM was great because, like you said, I had consistent AND constant feedback to my effort. My next toy I'm looking at is a Joule.
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
1,098 watts? Holy crap! I don't ever remember pushing THAT hard even for 1 second! WOW!
Ya, welcome to power. The worlds first truly electronic whip. No excuses, no "I think I am," no I think I had a good ride. You either did or you didn't. Period.
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.
Yo, to prep for Pre-OS I did some spin classes as I wanted to stay off the drainer also. I love the energy, the loud music, etc. I just went to the back of the room, put my head down and focused on my own thing using HR. 5, 10 minute intervals, 85% stuff, etc. If you know your HR in the different zones you can use the spin class for your WORK. And no one ever noticed me cuz they were too worried about themselves. Well, except for one time when I did my first 10' deal and almost fell off my spin bike and was gasping for air when I was done. I got some strange looks. Then they went back to their own suffering and forgot about me.
@ john: I have a nike poster from my old pain cave "you either ran today or you didnt" @ Greg - welcome to power, there is no longer try... only tri! did my run from yesterday this morning, doing the bike tonight & doing saturday's bike tomorrow... i can feel the pain already!!!
Totally felt under the weather this morning (I believe I've picked up my youngest daughter's cold) so I opted to sleep/lay in bed an extra hour. Plan to do today's ride this evening and REST tomorrow.
Work is Vegas leaving the body. 20' stall, I mean warm up, then 2x10@ 299.5, 301. 15'@248. Hope I start to feel like really throwing down soon but bike mojo has not appeared yet. I think my foray into all aero trainer rides was ill advised. I may bag the tt bike and saddle up the heavy metal road machine soon. Run frequency has been good, so I've got that going for me.....
Did my 60’ bike 2x20’(3’) intervals on my rollers today. Started the first interval 30’ into the ride. Wasn’t at all motivated but hit my numbers on both intervals knowing that there were a bunch of other peeps throughout the EN suffering the same pain!
Good work Geoff. I did the 2x20' deal for the first time last year, it was tough! But I soon began to love them because they really do get you into shape.
I've been sick for 2 f'ing weeks. I've done no running but have managed to do the bike wko's until this past Tues. I typically feel good once I get a sweat going, but not this time. 20' and I was done. I knew if I pushed it, I'd dig a bigger hole. Going to try and get it done late this evening. Feeling better, but not 100%. This is the stangest virus I've ever had. Sore throat, head congestion for two days, then gone, then back 3 days later with the fatigue and body aches. No fever, no chest junk, so I'm hoping it's on the way out.
Blah! I've been jealous reading all you being able to work out. I miss it. Rant over.
Hit the drainer at 0545 this morning and I must of left the legs in bed. I had my worst ride of the OS. I am hitting all my numbers fairly easily on the run, and I have to say I am quite enjoying running. Wierd, I know but cool. BUT!! My bike doesn't feel as strong. I'll get a good rest tomorrow (Friday) and hopefully my legs will show up ready to get some work done on Saturday monring.
@dave - you're probably over the hump there, you'll be back in the groove in no time.
@scott - when did you go "power", wow, pretty good numbers there
@Dave - feel better! My youngest daughter has the exact same thing, I'm afraid she has been overly generous and shared it with me. Time will tell.
After feeling crappy this morning, I 30min of work this evening on the bike. 2x10 surprising felt good, but I didn't want to push it and potentially make myself REALLY sick.
Way to go, all. I had to get it done in the evening today, so I hopped on for a 5' warm up and go. 2x 10' at 1.02, 1.03 and off to pack for a day trip to NYC tomorrow. Now I'm off to bed so I can get up early and drive to providence through a snowstorm! Yippee!
I got workout done this morning but have been flying nights this week so didn't get to download until now. 2 x 10' each at 1.045 plus 20' at .81. Total ride 1:04 at .91. Mixed in some single leg work on the rollers at the end. Definitely won't be seeing me on a "stupid rollers tricks" video on YouTube any time soon! Damn near killed myself.
@Nemo - Welcome home to NC. Unfortunately weather isn't planning to cooperate this weekend.
@chuck: i powered up in mid december, can't believe i didnt ante up for this sooner!!! best thing ever for my training, totally keeping me honest.i am trying hard to get my numbers to the top of my zones, just can't seem to hold it over 200 watts on the hard intervals, but it will come. the thing that gets me is my weekends in vermont, i am trying to jam all of the workouts into 5 days, with one run early AM before skiing, then of course my legs suffer on the hill!! btw, nice numbers i saw you putting up in the running thread. I was like, OMG, how the F is Chuck running that fast??!!! then i finally got my garmin working on the run yesterday and i was putting up 7:47ish miles!!!
Since I had to do my run workout yesterday at 8pm and this workout was at 7am this morning, my legs were pretty sore starting out with only 10 hours recovery time. The workout was painful but I managed to stay in my zones for the duration. I was actually surprised at how well my legs felt after the workout until I had to climb 3 flights of stairs at one of my clients offices this afternoon. Definitely looking forward to a day off.
I also noticed that my Garmin was setup with the wrong Z4 numbers so I was running Z4 at 10bpm higher in the last few bike workouts before today. No wonder I'm sore
2 x 12 for me yesterday at 165, which is 100%. Little time for 85%, so I did what I could till I got off in 50'. Felt good.
Snowing!!! here again today. LOVE IT! Will ride since I doubt I'll make it to the gym. Nice 30-35' at 80-85%, is the plan. Then ride the workout tomorow, skinny ski on Sunday.
Thanks Logan. Probably ok if the weather doesn't cooperate. Sitting here at DFW waiting for my flight and thinking I might just sleep the weekend away!
Did my intervals yesterday. All I can see- murphy's law is kicking me in the a$$ for saying I was enjoying the training. Felt hard. Got it done. Rest is good!
GREAT JOB PEEPS!! Good numbers and GREAT motivation!!
@Scott - Its wierd but I am really starting to like my running and having trouble keeping honest on the bike. A complete reversal from last OS, wierd. I can get completely buried during my run and still work through, I get to the same point during a bike wo and I wimp out and pull up. I'm working hard at it, I'll get where i need to be. I am still planning on heading ot AZ in Nov to volunteer. Registration for 2012 is still a ?? You guys are getting good snow, so keep on skiing. if you can ski that east coast stuff, you would be able to ski like a champ out here.
as i have mentioned earlier, a bit short on time this week. got thursday's bike done yesterday, results below. another weekend of moguls! we had 2 storms this week, the 2nd still had it snowing at bedtime here in Vermont last night! will be doing the sunday run tomorrow morning before skiing, forecast wake up temp is around zero, arrrgghhhh
@chuck, what mountains are near you? have any room for me over a long weekend in March??
Lots to do today so got up and got it down early. The bike was tough, but managed to hold on pretty well. The brick run was even tougher. I almost folded after the first 15 minutes. Took a short 2-min walk break and was able to push through.
Interval #1:
Duration: 10:02
Work: 119 kJ
TSS: 16.4 (intensity factor 0.991)
Norm Power:198
VI: 1
Pw:HR: 5.74%
Pa:HR: 3.65%
Distance: 3.108 mi
Interval #2:
Duration: 10:01
Work: 116 kJ
TSS: 15.6 (intensity factor 0.966)
Norm Power:193
VI: 1
Pw:HR: 4%
Pa:HR: 2.78%
Distance: 3.117 mi
First 15':
Duration: 15:04
Work: 150 kJ
TSS: 17.4 (intensity factor 0.832)
Norm Power:166
VI: 1
Pw:HR: 0.81%
Pa:HR: 0.63%
Distance: 4.351 mi
Second 15':
Duration: 14:59
Work: 148 kJ
TSS: 17.1 (intensity factor 0.827)
Norm Power:165
VI: 1
Pw:HR: -4.06%
Pa:HR: -0.96%
Distance: 4.346 mi
Entire workout (162 watts):
Duration: 1:10:03
Work: 681 kJ
TSS: 85.1 (intensity factor 0.857)
Norm Power:171
VI: 1.06
Pw:HR: 9.79%
Pa:HR: 5.13%
Distance: 19.807 mi
On tap for tomorrow: 30-minute core class and 30-min TRX demo class. Will probably try and fit the 2x.5mi & 2x1mi intervals in the middle of the two.
Those in the NE who are braving the frigid temperatures for Tundra points be safe out there!
Helping my in-laws move all weekend, but I snuck in Saturday's ride yesterday - sorta. Rode hills with my son and brother-in-law. 1:40 ride with 15min all out at the end as we all tried to kill each other on the flats on the way home. Still fooling around with power since i haven't done a proper FTP test to know what anything really means. Max watts during the ride were 889, and normalized power was 255. Using Coach R's 5% rule I am guessing my FTP is around 242-ish??? Awesome ride, except my back is killing me from all the box moving. Have a great Saturday everyone!!
2 x 12, both at 98%; 2 x 15 at 82%. That was after breaking trail for an hour with my dog in the woods. I was unzipped to my T-shirt, hat off, and it was 12 degrees. That was "worse" than the bike. Beautiful morning outside, and a good go on the bike. Happy Saturday!
Comments
Unfortunately I'm getting kicked out of my Pain Cave this weekend because family is coming to town. not sure if they can handle the sweat smell! That means I'll be trudging off to the Y for the long Saturday spin class as my alternative... yuck.
2x10 (3)
FTP=231
10' #1: TSS=17.4(IF=1.018),pNorm=235, Cad=94
10' #2: TSS=17.2(IF=1.011),pNorm=234, Cad=93
@Greg, welcome to power. I used to be on the HR plan and found it nearly impossible to keep myself motivated to push hard sets. The PM was great because, like you said, I had consistent AND constant feedback to my effort. My next toy I'm looking at is a Joule.
1,098 watts? Holy crap! I don't ever remember pushing THAT hard even for 1 second! WOW!
Ya, welcome to power. The worlds first truly electronic whip. No excuses, no "I think I am," no I think I had a good ride. You either did or you didn't. Period.
Enjoy.
Yo, to prep for Pre-OS I did some spin classes as I wanted to stay off the drainer also. I love the energy, the loud music, etc. I just went to the back of the room, put my head down and focused on my own thing using HR. 5, 10 minute intervals, 85% stuff, etc. If you know your HR in the different zones you can use the spin class for your WORK. And no one ever noticed me cuz they were too worried about themselves.
Well, except for one time when I did my first 10' deal and almost fell off my spin bike and was gasping for air when I was done. I got some strange looks. 
Then they went back to their own suffering and forgot about me.
@ Greg - welcome to power, there is no longer try... only tri!
did my run from yesterday this morning, doing the bike tonight & doing saturday's bike tomorrow... i can feel the pain already!!!
20' stall, I mean warm up, then 2x10@ 299.5, 301. 15'@248. Hope I start to feel like really throwing down soon but bike mojo has not appeared yet. I think my foray into all aero trainer rides was ill advised. I may bag the tt bike and saddle up the heavy metal road machine soon.
Run frequency has been good, so I've got that going for me.....
Good work Geoff. I did the 2x20' deal for the first time last year, it was tough! But I soon began to love them because they really do get you into shape.
I've been sick for 2 f'ing weeks. I've done no running but have managed to do the bike wko's until this past Tues. I typically feel good once I get a sweat going, but not this time. 20' and I was done. I knew if I pushed it, I'd dig a bigger hole. Going to try and get it done late this evening. Feeling better, but not 100%. This is the stangest virus I've ever had. Sore throat, head congestion for two days, then gone, then back 3 days later with the fatigue and body aches. No fever, no chest junk, so I'm hoping it's on the way out.
Blah! I've been jealous reading all you being able to work out. I miss it. Rant over.
Dave
@dave - you're probably over the hump there, you'll be back in the groove in no time.
@scott - when did you go "power", wow, pretty good numbers there
Late start tonight. So got through the work and bagged the rest. Dogged it a bit on the first interval, but recovered nicely for the second one.
Interval #1:
Duration: 10:01
Work: 115 kJ
TSS: 15.2 (intensity factor 0.955)
Norm Power: 191
VI: 1
Pw:HR: 6.14%
Pa:HR: 2.74%
Distance: 3.114 mi
Interval #2:
Duration: 10:00
Work: 122 kJ
TSS: 17.1 (intensity factor 1.013)
Norm Power: 203
VI: 0.99
Pw:HR: 3.75%
Pa:HR: 2.37%
Distance: 3.163 mi
Entire workout (170 watts):
Duration: 35:01
Work: 356 kJ
TSS: 47.3 (intensity factor 0.906)
Norm Power: 181
VI: 1.07
Pw:HR: 1.79%
Pa:HR: 5.26%
Distance: 10.111 mi
After feeling crappy this morning, I 30min of work this evening on the bike. 2x10 surprising felt good, but I didn't want to push it and potentially make myself REALLY sick.
Good work everyone!
Interval 1 (10'@z4) - NP: 217w, Work: 130kJ, TSS: 17.6, IF: 1.028, VI: 1, cadence: 86, HR: 146
Interval 2 (10'@z4) - NP: 221w, Work: 133kJ, TSS: 18.3, IF: 1.045, VI: 1, cadence: 93, HR: 158
"Remaining" 19'@z3 - NP: 195w, Work: 223kJ, TSS: 27.2, IF: 0.926, VI: 1, cadence: 88, HR 153
http://connect.garmin.com/activity/64360456
Cheers,
Matt
Thank goodness! I successfully did the wko tonight and I'm trending toward feeling normal again.
2x12' both at 312. Finished with 17' @ 265.
Thanks for the well wishes.
Dave
@Nemo - Welcome home to NC. Unfortunately weather isn't planning to cooperate this weekend.
Nice work everyone, rest up!
Are you going back to AZ as a volunteer?
Did the Beginner OS bike today (MS: 2 x 10' (3') @ 95-100%/Z4/Hard. Remainder of time at 80-85%/Z3/Mod-Hard). Here is my HR chart:
Since I had to do my run workout yesterday at 8pm and this workout was at 7am this morning, my legs were pretty sore starting out with only 10 hours recovery time. The workout was painful but I managed to stay in my zones for the duration. I was actually surprised at how well my legs felt after the workout until I had to climb 3 flights of stairs at one of my clients offices this afternoon. Definitely looking forward to a day off.
I also noticed that my Garmin was setup with the wrong Z4 numbers so I was running Z4 at 10bpm higher in the last few bike workouts before today. No wonder I'm sore
2 x 12 for me yesterday at 165, which is 100%. Little time for 85%, so I did what I could till I got off in 50'. Felt good.
Snowing!!! here again today. LOVE IT! Will ride since I doubt I'll make it to the gym. Nice 30-35' at 80-85%, is the plan. Then ride the workout tomorow, skinny ski on Sunday.
@Scott - Its wierd but I am really starting to like my running and having trouble keeping honest on the bike. A complete reversal from last OS, wierd. I can get completely buried during my run and still work through, I get to the same point during a bike wo and I wimp out and pull up. I'm working hard at it, I'll get where i need to be. I am still planning on heading ot AZ in Nov to volunteer. Registration for 2012 is still a ?? You guys are getting good snow, so keep on skiing. if you can ski that east coast stuff, you would be able to ski like a champ out here.
What a bunch of fooking ROCK STARS!
Way to go everyone.
@Matt - You are KILLING it!
@Peter - you too!
@Halligan - Welcome back, bro.
@Graffeo - What can i say!
Due to life, i am going to flip my workouts this weekend. Saturday run Sunday bike.
Keep up the good work everyone!
Bike intervals done yesterday, stationary bike 2x10min(3min)@FTP, no 85% work for me, total 45min + went out for another 4mi EP run. All on target.
as i have mentioned earlier, a bit short on time this week. got thursday's bike done yesterday, results below. another weekend of moguls! we had 2 storms this week, the 2nd still had it snowing at bedtime here in Vermont last night! will be doing the sunday run tomorrow morning before skiing, forecast wake up temp is around zero, arrrgghhhh
@chuck, what mountains are near you? have any room for me over a long weekend in March??
New Range #1:
Duration: 9:43
Work: 119 kJ
TSS: 16.9 (intensity factor 1.023)
Norm Power: 205
VI: 1
Min Max Avg
Heart Rate: 117 152 146 bpm
New Range #2:
Duration: 9:47
Work: 119 kJ
TSS: 16.8 (intensity factor 1.014)
Norm Power: 203
VI: 0.99
Min Max Avg
Heart Rate: 121 159 152 bpm
New Range #3:
Duration: 11:50
Work: 117 kJ
TSS: 13.5 (intensity factor 0.826)
Norm Power: 165
VI: 1
Min Max Avg
Heart Rate: 122 150 143 bpm
Break out the heat packs!
Lots to do today so got up and got it down early. The bike was tough, but managed to hold on pretty well. The brick run was even tougher. I almost folded after the first 15 minutes. Took a short 2-min walk break and was able to push through.
Interval #1:
Duration: 10:02
Work: 119 kJ
TSS: 16.4 (intensity factor 0.991)
Norm Power: 198
VI: 1
Pw:HR: 5.74%
Pa:HR: 3.65%
Distance: 3.108 mi
Interval #2:
Duration: 10:01
Work: 116 kJ
TSS: 15.6 (intensity factor 0.966)
Norm Power: 193
VI: 1
Pw:HR: 4%
Pa:HR: 2.78%
Distance: 3.117 mi
First 15':
Duration: 15:04
Work: 150 kJ
TSS: 17.4 (intensity factor 0.832)
Norm Power: 166
VI: 1
Pw:HR: 0.81%
Pa:HR: 0.63%
Distance: 4.351 mi
Second 15':
Duration: 14:59
Work: 148 kJ
TSS: 17.1 (intensity factor 0.827)
Norm Power: 165
VI: 1
Pw:HR: -4.06%
Pa:HR: -0.96%
Distance: 4.346 mi
Entire workout (162 watts):
Duration: 1:10:03
Work: 681 kJ
TSS: 85.1 (intensity factor 0.857)
Norm Power: 171
VI: 1.06
Pw:HR: 9.79%
Pa:HR: 5.13%
Distance: 19.807 mi
Helping my in-laws move all weekend, but I snuck in Saturday's ride yesterday - sorta. Rode hills with my son and brother-in-law. 1:40 ride with 15min all out at the end as we all tried to kill each other on the flats on the way home. Still fooling around with power since i haven't done a proper FTP test to know what anything really means. Max watts during the ride were 889, and normalized power was 255. Using Coach R's 5% rule I am guessing my FTP is around 242-ish??? Awesome ride, except my back is killing me from all the box moving. Have a great Saturday everyone!!
GP
2 x 12, both at 98%; 2 x 15 at 82%. That was after breaking trail for an hour with my dog in the woods. I was unzipped to my T-shirt, hat off, and it was 12 degrees. That was "worse" than the bike.
Beautiful morning outside, and a good go on the bike. Happy Saturday!