2x12' @ 299/300, then 2x15' @ 245/251. OA bike 90' @ 251w NP. 30' run after at 7:30/7:10 paces. Legs felt good today, but glad to be done with it ! Its taken me 3 weeks of trainer OS to really want to get outside !
Just finished the Beginner OS Brick workout (Bike MS: 2 x 8' (2') @ 95-100%/Z4/Hard Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard | Run MS: Brick run, as MP/Z2/Steady out, HMP/Z3/Mod-Hard back). Here's my HR chart:
I felt pretty good on the bike but I noticed the same thing this week on the brick run as last week. On the first leg with the lower zone, my muscles are sore almost to the point of feeling like they're cramping. Then on the leg back in the higher zone, they feel great. You would think it would be the other way around.
Had to get up early to get the workout in before going to represent company at a trade show (ugh!). 2x12' each @ 100% and 2x15' each @ 85%. TM for the BRick and then I had to get moving out the door.
2x8' at z4: first IF was 1.02, second was 1.05. Didn't do my 2x15' at z3 because my Garmin died right after my warm-up on the bike so I jumped off and went out for my brick...then when I got back I jumped into the MS and man were my legs worked! No more bricks in the middle of a ride for me!
Nice work, all. This is the part of the OS where you can get into a good rythym of punching the clock and getting work done since we stay relatively steady on the interval times for a couple of weeks.
Feeling fully human again and so grateful.
2x12' 313, 316 then 1x30' 267.
I got in a good rythym on the 85% and didn't want to stop broke up the monotony of it by standing for 1' at 15, 20, and 25'. Great way to break it up and pass the time and work different muscles.
No brick and I probably won't be doing any until spring. Too cold and too much snow. The cars barely have enough room to get by around here. I'll be sprinkling in frequency runs here and there.
Looking forward to taking advantage of all the snow and do some cross country skiing tomorrow. Wish me luck. I downhill ski, but haven't done cross country since 10th grade gym class around the track a couple of time.
I'll admit to skipping Thursday's bike; my legs felt fine, but my brain was just not ready to drive me thru it, so I slept, then did my upper arm weight training instead. Friday was a "rest" day, with my longest work day yet - 8 hours, and I negotiated my way out of the chart reviews I'm doing into starting one call day a week (stay in hospital x 24 hours and deliver a baby or two) next month, and just one day a week on the admin stuff. Then a stop for big muscle weight work on the way home.
Today promised to be warmish and dry, so I tried to talk myself into driving down to the Army base (where my accident occurred) and ride with my tri club. I didn't make it, and I'll have to figure out if that was residual fear or just wanting to test myself by myself first. Which is what I did.
Out the door, still on my clunker commute bike with a suspect power meter, for close to two hours. 30+ minute warm up to get to the park's closed road, where I got in two hilly 12' intervals at what seemed like > 100% FTP - my HR, old power meter, and RPE all agreed - and then rode home at 80-85% for 20 minutes, cool down for 10. The only things that felt the long ride were my upper arms and my lower back, which didn't really want to stay down in the drops. I can't wait to rest my elbows on those arm pads next Tuesday, finally.
Today in my week 4, I did a 15 minute brick, steady out, mod-hard back, and felt good and done by the end. What I'm REALLY liking is the whole ritual of downloading the data from my Garmin and power meter, transferring to WKO+, and musing about the numbers for five minutes or so. It's all becoming part of the routine again, and that feels good.
My wife is out of town for the weekend and my grand plan to get up early to hit the ride and run ran headlong into the fact that I've been flying at night all week and can't swtich my circadian rhythms as quickly as I could in my younger days. Still made it out of bed before the boys but got interrupted after the 2x10's with the "We're hungry!" In a valiant effort to avoid any visits by Child Protective Services, I knocked off the .85 work and made some French toast. Got the 2 x 10's done at 1.02 and 1.04 and got in 11' min at .82. Cooled down with some alternating high cadence and single-leg work on the rollers. Was planning to skip the brick anyway as my plantar fasciitis has reared its ugly head again and I'm very comfortable with my VDOT. Will do another bike tomorrow instead of the run and basically try to hit today's workout with 2x10 @ FTP and 2 x 15 @ .85.
@David - good to hear you're back in the fight. My youngest has been battling a stomach bug all week and I've been holding my breath with every rumble in the gut. Today we finally had a day with no abnormal stomach issues and he still took a three-hour nap (which he gave up months ago) and went to bed early. Hard to work hard when your body won't let you take in normal nutrition.
On the one hand it was great that this ride actually felt fine and not too hard despite averaging 5% above my target zones. But on the other hand I set myself up for a brutal brick run just following: http://members.endurancenation.us/C...fault.aspx
Clearly there were lessons learned today, but I’m still figuring them all out.
@Matt, Nice work. My guess at the lesson? Either your ft is now set a little low via recent work gaiins or you did overload the bar. Just to played DA here (devil's advocate), if your ft is is accurate then you may well have a bonkish period coming up as a result of the overreach. Or you make an effort to recover really well, maybe even a day off, and yesterday's work is/was really beneficial. Overloading isn't necessarily a bad thng but seems to always lead to a "weaker" stretch. I'm really starting to pay attention to where I do my work, as it has been made clear that sitting on 90ish% is almosty always better longer term during the ft build period. I've hit the wall before and now want to pull up and maybe tap it now. Bottom line though, good work is good work. Recover well! Chris
Checking in after the long work week. @ Chris, I'm glad your feeling better! @ Halligan, I'm with you, I just can't do that Brick when it's this cold outside. Frankly the admin to change out of soaking wet cloths into dry cloths to run outside doesn't seem worth it and I still end up feeling cold for the rest of the day. So even when I am able to run. I'm better off separating that workout on these uber cold days.
Sounds like everyone is feeling like they are back in the groove. Very cool. I was almost there and then this trip screwed things up. But hopefully I'll be back in the saddle so to speak this week! I slept in yesterday and just rested all day. I really needed to catch up on sleep. I plan to get a ride in this afternoon and I'm hoping it will be outside (although the weather isn't looking promising).
Hey all! Sounds like you have been crushing it! Awesome! @Al, kudos to you for getting out on your bike and getting back into it. So glad to hear that it felt like part of the routine again, and that it feels good!! I went to the Y yesterday morning, to do my 2x12's, et. al, when I saw a spin class ready to begin. I decided to do my workout with them. Soooo glad I did! There were probably 20 of us in the room, and unbeknownst to me, until one of my friends told me, I had chosen the bike next to the spin instructor! Crap! Everyone will be looking our direction! Also, was worried about sweating like a sailor, next to this 20-something, skinny, blonde chick. Ha! She sweat more than I did! What a kick @$$ workout this girl threw down! OMG, I swear she was on crack!!! Endless, all out intervals, followed by standing climbs, standing runs, etc.! I walked out of that class, literally dripping wet! Managed a terribly slow 20 min. brick on the indoor track. I told the instructor that she made me nearly throw up 3 x's, nearly made me fall off of my bike once, and that DAMN, that was a good workout!! I'll be back for more next week!! Might not get my workout in today...still have to set up the wheel and the trainer...I know, terrible procrastination! And, the Y doesn't open until 12:30, at which time I'm headed to a friend's house for pre-game festivities for the Bears/Packers matchup! BEAR DOWN CHICAGO BEARS!!! Have a great day everyone!!!!
@Dave Halligan- I never wanted a TM, really bought it for Max so he would be motivated to exercise when not wanting to bike. It just arrived 2 weeks ago. I can not believe how fortuitous a purchase it has been. It is very unsafe on the roads this year. Too much snow and not enough room. And I was a die hard outdoor runner. Last year I skipped every Tuesday brick run and only did the Saturday brick run after drying off completely, starting in March. Running on the Tm is boring and not in me today. As I posted elsewhere, snowshoeing it is today!
So good to see that everyone is working through and around life, getting the work done. Great job!
My lower legs were achy Friday night and Saturday morning, I woke up in the middle of the night and put on my compression socks to see if that would help cuz i couldn't sleep. Because of this I completely stood down yesterday.
Felt better this morning so I rode today outside with a buddy who is erratic at best. Strong cyclist, just very froggy. My overall VI is high because of him. Was frustrating for the first 45' then I just took over and lead the way and smoothed things out.
On the docket: 2 x 12's, 12 x 15's then 20' run Z2 out, Z3 back.
Did the first interval half way through the ride and did well. Got started with the second and my Joule went on the frits and showed just - - - where the watts should be. Never got it working so just RPE'd the 12'. Got it working again after letting it go to sleep and then it grabbed the hub again and I was back in business.
I just made the 2 x 15's a 1 x 40' as there was a bit of climbing and i was in a "groove." I was a little spikey hence the VI is a bit high.
Great 20' run after.
Ended this week with 655 TSS points. Up from 505 last week. A big jump which probably accounts for my lower legs issue. A bit of over-reaching.
I'm late to post, but I had a KICK-ASS workout on Saturday. It was the first time through this OS that I actually felt like a Triathlete again. I hit all my intervals, 2x10, 2x15, and plenty of time at 85%. My overall IF=.97 was confirmation that work works and I still had plenty in the tank for the brick run. I'm not sure what it was, but I put on the iPod and a video of the IMAZ course and just hammered it. The only rub was that the weather kind of sucked so I had to change, go to the gym and do the run, but I did it. 20 minutes at MP/HMP.
Looks like everyone else had great weekends as well, you all continue to motivate me and I really appreciate it!
First bike test today (starting Jan late). Still futzing w/Computrainer so no power results yet. Did the HR test instead using ergometer mode and handlebar controller. Set watts at 180 and held speed at approx 25.30 mph for the 40 mins. I guess I'll use those 2 metrics as a benchmark until I get the powermeter up and running. LTHR=156. Probably could have pushed it a little harder, but I always say that after a test. -John
hey...I totally forgot to check in last week... probably bc this thread is so far down... (and I don't get email updates... argh). I did my workouts (but skipped the brick Sat - too cold) as written, but now I wonder if what I printed wasn't right. I feel like I did 3x10 at least one of the rides last week. Who knows. In any event, for each ride I had trouble getting into my power zone for the first work segment - potentially bc of the cleanse. But for the next sets I could do it. I've also been playing with cadence and gearing to try to get the hang of it all, still learning the power angle. I also admit I haven't been looking at the WKO data post ride, in part bc of the intervals and in part bc of the cleanse...
speaking of power data, in a different thread folks were mentioning a few acronyms I'd never heard of. I went back to the seminar handouts and they're not in there. ACL and TCL I think, are the ones that come to mind... what are they?
Comments
30' run after at 7:30/7:10 paces. Legs felt good today, but glad to be done with it !
Its taken me 3 weeks of trainer OS to really want to get outside !
Just finished the Beginner OS Brick workout (Bike MS: 2 x 8' (2') @ 95-100%/Z4/Hard Then 2 x 15' (2') @ 80-85%/Z3/Mod-Hard | Run MS: Brick run, as MP/Z2/Steady out, HMP/Z3/Mod-Hard back). Here's my HR chart:
I felt pretty good on the bike but I noticed the same thing this week on the brick run as last week. On the first leg with the lower zone, my muscles are sore almost to the point of feeling like they're cramping. Then on the leg back in the higher zone, they feel great. You would think it would be the other way around.
2x12' each @ 100% and 2x15' each @ 85%.
TM for the BRick and then I had to get moving out the door.
Didn't do my 2x15' at z3 because my Garmin died right after my warm-up on the bike so I jumped off and went out for my brick...then when I got back I jumped into the MS and man were my legs worked! No more bricks in the middle of a ride for me!
Nice work, all. This is the part of the OS where you can get into a good rythym of punching the clock and getting work done since we stay relatively steady on the interval times for a couple of weeks.
Feeling fully human again and so grateful.
2x12' 313, 316 then 1x30' 267.
I got in a good rythym on the 85% and didn't want to stop broke up the monotony of it by standing for 1' at 15, 20, and 25'. Great way to break it up and pass the time and work different muscles.
No brick and I probably won't be doing any until spring. Too cold and too much snow. The cars barely have enough room to get by around here. I'll be sprinkling in frequency runs here and there.
Looking forward to taking advantage of all the snow and do some cross country skiing tomorrow. Wish me luck. I downhill ski, but haven't done cross country since 10th grade gym class around the track a couple of time.
Dave
I'm feeling pretty good; much stronger compared to last year at this point, probably by 15 watts.
Good luck on the xc skis..... Sandbagger.
I'll admit to skipping Thursday's bike; my legs felt fine, but my brain was just not ready to drive me thru it, so I slept, then did my upper arm weight training instead. Friday was a "rest" day, with my longest work day yet - 8 hours, and I negotiated my way out of the chart reviews I'm doing into starting one call day a week (stay in hospital x 24 hours and deliver a baby or two) next month, and just one day a week on the admin stuff. Then a stop for big muscle weight work on the way home.
Today promised to be warmish and dry, so I tried to talk myself into driving down to the Army base (where my accident occurred) and ride with my tri club. I didn't make it, and I'll have to figure out if that was residual fear or just wanting to test myself by myself first. Which is what I did.
Out the door, still on my clunker commute bike with a suspect power meter, for close to two hours. 30+ minute warm up to get to the park's closed road, where I got in two hilly 12' intervals at what seemed like > 100% FTP - my HR, old power meter, and RPE all agreed - and then rode home at 80-85% for 20 minutes, cool down for 10. The only things that felt the long ride were my upper arms and my lower back, which didn't really want to stay down in the drops. I can't wait to rest my elbows on those arm pads next Tuesday, finally.
Today in my week 4, I did a 15 minute brick, steady out, mod-hard back, and felt good and done by the end. What I'm REALLY liking is the whole ritual of downloading the data from my Garmin and power meter, transferring to WKO+, and musing about the numbers for five minutes or so. It's all becoming part of the routine again, and that feels good.
@David - good to hear you're back in the fight. My youngest has been battling a stomach bug all week and I've been holding my breath with every rumble in the gut. Today we finally had a day with no abnormal stomach issues and he still took a three-hour nap (which he gave up months ago) and went to bed early. Hard to work hard when your body won't let you take in normal nutrition.
Nice ride this afternoon. 10' W/U then 2x12'(4') z4 then 2x15’(2’) z3 to round out the 75 min before the 20 min brick run.
Interval 1 (12'@z4) - NP: 222w, Work: 160kJ, TSS: 22.3, IF: 1.054, VI: 1, cadence: 87, HR: 151
Interval 2 (12'@z4) - NP: 223w, Work: 161kJ, TSS: 22.3, IF: 1.055, VI: 1, cadence: 93, HR: 165
Interval 3 (15'@z3) - NP: 195w, Work: 176kJ, TSS: 21.5, IF: 0.926, VI: 1, cadence: 88, HR 156
Interval 4 (15'@z3) - NP: 201w, Work: 180kJ, TSS: 22.6, IF: 0.95, VI: 1, cadence: 89, HR 155
http://connect.garmin.com/activity/64630327
On the one hand it was great that this ride actually felt fine and not too hard despite averaging 5% above my target zones. But on the other hand I set myself up for a brutal brick run just following: http://members.endurancenation.us/C...fault.aspx
Clearly there were lessons learned today, but I’m still figuring them all out.
Cheers,
Matt
Nice work.
My guess at the lesson? Either your ft is now set a little low via recent work gaiins or you did overload the bar.
Just to played DA here (devil's advocate), if your ft is is accurate then you may well have a bonkish period coming up as a result of the overreach. Or you make an effort to recover really well, maybe even a day off, and yesterday's work is/was really beneficial. Overloading isn't necessarily a bad thng but seems to always lead to a "weaker" stretch. I'm really starting to pay attention to where I do my work, as it has been made clear that sitting on 90ish% is almosty always better longer term during the ft build period. I've hit the wall before and now want to pull up and maybe tap it now.
Bottom line though, good work is good work. Recover well!
Chris
@ Chris, I'm glad your feeling better!
@ Halligan, I'm with you, I just can't do that Brick when it's this cold outside. Frankly the admin to change out of soaking wet cloths into dry cloths to run outside doesn't seem worth it and I still end up feeling cold for the rest of the day. So even when I am able to run. I'm better off separating that workout on these uber cold days.
Sounds like everyone is feeling like they are back in the groove. Very cool. I was almost there and then this trip screwed things up. But hopefully I'll be back in the saddle so to speak this week! I slept in yesterday and just rested all day. I really needed to catch up on sleep. I plan to get a ride in this afternoon and I'm hoping it will be outside (although the weather isn't looking promising).
I went to the Y yesterday morning, to do my 2x12's, et. al, when I saw a spin class ready to begin. I decided to do my workout with them. Soooo glad I did! There were probably 20 of us in the room, and unbeknownst to me, until one of my friends told me, I had chosen the bike next to the spin instructor! Crap! Everyone will be looking our direction! Also, was worried about sweating like a sailor, next to this 20-something, skinny, blonde chick. Ha! She sweat more than I did! What a kick @$$ workout this girl threw down! OMG, I swear she was on crack!!! Endless, all out intervals, followed by standing climbs, standing runs, etc.! I walked out of that class, literally dripping wet! Managed a terribly slow 20 min. brick on the indoor track. I told the instructor that she made me nearly throw up 3 x's, nearly made me fall off of my bike once, and that DAMN, that was a good workout!! I'll be back for more next week!!
Might not get my workout in today...still have to set up the wheel and the trainer...I know, terrible procrastination! And, the Y doesn't open until 12:30, at which time I'm headed to a friend's house for pre-game festivities for the Bears/Packers matchup! BEAR DOWN CHICAGO BEARS!!!
Have a great day everyone!!!!
So good to see that everyone is working through and around life, getting the work done. Great job!
Look at all these rock stars! Way to go everyone.
My lower legs were achy Friday night and Saturday morning, I woke up in the middle of the night and put on my compression socks to see if that would help cuz i couldn't sleep. Because of this I completely stood down yesterday.
Felt better this morning so I rode today outside with a buddy who is erratic at best. Strong cyclist, just very froggy. My overall VI is high because of him.
Was frustrating for the first 45' then I just took over and lead the way and smoothed things out.
On the docket: 2 x 12's, 12 x 15's then 20' run Z2 out, Z3 back.
Did the first interval half way through the ride and did well. Got started with the second and my Joule went on the frits and showed just - - - where the watts should be. Never got it working so just RPE'd the 12'. Got it working again after letting it go to sleep and then it grabbed the hub again and I was back in business.
I just made the 2 x 15's a 1 x 40' as there was a bit of climbing and i was in a "groove." I was a little spikey hence the VI is a bit high.
Great 20' run after.
Ended this week with 655 TSS points. Up from 505 last week. A big jump which probably accounts for my lower legs issue.
A bit of over-reaching. 
First 12':
Duration: 11:54
Work: 183 kJ
TSS: 21.8 (intensity factor 1.049)
Norm Power: 257
VI: 1
Distance: 4.369 mi
2 x 15's made into 1 x 40':
Duration: 40:36
Work: 511 kJ
TSS: 58.9 (intensity factor 0.933)
Norm Power: 228
VI: 1.09
Distance: 9.399 mi
Entire workout (155 watts):
Duration: 2:05:20
Work: 1895 kJ
TSS: 214.9 (intensity factor 0.878)
Norm Power: 215
VI: 1.14
Distance: 38.964 mi
Elevation Gain: 1479 ft
Looks like everyone else had great weekends as well, you all continue to motivate me and I really appreciate it!
Aaron
First bike test today (starting Jan late). Still futzing w/Computrainer so no power results yet. Did the HR test instead using ergometer mode and handlebar controller. Set watts at 180 and held speed at approx 25.30 mph for the 40 mins. I guess I'll use those 2 metrics as a benchmark until I get the powermeter up and running. LTHR=156. Probably could have pushed it a little harder, but I always say that after a test. -John
I did my workouts (but skipped the brick Sat - too cold) as written, but now I wonder if what I printed wasn't right. I feel like I did 3x10 at least one of the rides last week. Who knows. In any event, for each ride I had trouble getting into my power zone for the first work segment - potentially bc of the cleanse. But for the next sets I could do it. I've also been playing with cadence and gearing to try to get the hang of it all, still learning the power angle. I also admit I haven't been looking at the WKO data post ride, in part bc of the intervals and in part bc of the cleanse...
speaking of power data, in a different thread folks were mentioning a few acronyms I'd never heard of. I went back to the seminar handouts and they're not in there. ACL and TCL I think, are the ones that come to mind... what are they?