Home OutSeason January 2011

Week 4 bike (& brick?) thread

I’m not sure if an EN newbie should be starting this thread but hey, I just did my workout and it wasn’t started yet…

Due to upcoming business travel I had to knock out Tuesday’s brick today. Clearly the heat is being turned up in my plan, with z4 intervals extending to 15’ this week. Overall my workout was 10' W/U then 2x15'(4') z4 then 12’ z3 to round out the 60 min before the 25 min brick run.



Interval 1 (15'@z4) - NP: 212w, Work: 191kJ, TSS: 25.3, IF: 1.006, VI: 1, cadence: 87, HR: 145

Interval 2 (15'@z4) - NP: 217w, Work: 196kJ, TSS: 26.6, IF: 1.03, VI: 1, cadence: 89, HR: 155

“Remainder” 12’ @z3 - NP: 196w, Work: 141kJ, TSS: 17.2, IF: 0.927, VI: 1, cadence: 95, HR 152

 

http://connect.garmin.com/activity/65039331



I hit the numbers on the bike pretty well today for the MS (a little high on the “remainder” @z3), unlike on Saturday where I ended up with my 12’ z4 intervals and 15’ z3 intervals about 5% and 7.5% above my target zones, respectively. My hope was that the brick run would be easier as a result, and indeed it was. I was running in darkness using RPE since I couldn’t see my watch too well. But I knew I was going at a pretty good clip – I figured probably z3/4 pace (~7:00/mi). I actually ended up at 6:42 for the whole run, including the last quarter mile at 6:25. Felt very good, but very worried about the 20’ z4 intervals looming…

 

«134

Comments

  • Hammered out the bike wko this morning and hit the intervals as prescribed. 2x12 at .94 and .96 respectively. Worked for an additional 15 minutes at .86 and felt pretty good. If the day permits, I'll do the run at lunch time, otherwise it'll not happen (board meeting tonight).

    Good luck all.

    Aaron
  • did the bike well this morning. as per below, trying to do the brick later today as the ex just dropped the kids off as they have a snow delay and she has jury duty...
    question for all the WSMs and Johnny Kawlifawnya (who is a WSM in my eyes) how do i know if i am getting stronger?? i am convinced that my FTP test was good as i am definitely working hard at the end of the intervals, particularly the 2nd one and i am focused on staying at the top of zone 4, even crossing a drop into z5, shouldn't my ability to produce higher #s go up? or does it stay flat based upon the lengthening of the intervals? discuss...

    New Range #1:
    Duration: 12:00
    Work: 143 kJ
    TSS: 19.8 (intensity factor 0.994)
    Norm Power: 199
    VI: 1
    Min Max Avg
    Heart Rate: 112 155 145 bpm

    New Range #2:
    Duration: 12:00
    Work: 147 kJ
    TSS: 20.8 (intensity factor 1.021)
    Norm Power: 204
    VI: 1
    Pw:HR: 4.27%
    Min Max Avg
    Heart Rate: 127 162 155 bpm

    New Range #3:
    Duration: 5:00
    Work: 51 kJ
    TSS: 5.9 (intensity factor 0.844)
    Norm Power: 169
    VI: 0.99
    Min Max Avg
    Heart Rate: 130 151 145 bpm

    Entire workout (156 watts):
    Duration: 1:05:10
    Work: 608 kJ
    TSS: 78.9 (intensity factor 0.855)
    Norm Power: 171
    VI: 1.1
    Min Max Avg
    Heart Rate: 66 162 134 bpm
  • Matt- by all means!  Start the weekly thread!   Nice job hitting the zones and getting a better run out of it too.

    Scott- you'll know for sure when we all get to re-test in week 8.  But you will also find that after a while, you can kinda tell you are ready for an FTP bump.  The intervals just seem easier to complete.  Right now, 2x12 really shouldn't be making any of us struggle too much, so it's a little hard to tell.  But when we're rocking 2x20's it will become clearer.

    It's raining but warmish (if you consider 42 degrees warm) here today and I decided to sleep in to enjoy the morning and take my chances at an outdoor ride later today.  Nothing quite like sleeping in on a rainy day!    If I'm lucky the rain will clear and I'll get to do the ride outside this afternoon.  If not, I'll do it on the trainer.  

    I thought the intervals were gonna be 2x15, was pretty happy to see 2x12 on the schedule instead

  • nice work! 

    I'm gonna hop on the drainer after work and, if all goes well, go directly to the gym for the brick... I know I could probably knock out the15' run around my place but the gym has a sauna, which is recommended as part of the cleanse.   Since I can only park for 2 hours at a stretch at the gym (after which it's $$$), it's hard to squeeze in 20 minutes of sauna time after a normal workout - since I shower, too... So, that's my plan.  I'll have coconut water with me to drink on the way there/back (nothing processed, so electrolyte drinks are out for me).  I might chomp down a spoonful of almond butter and agave, too... for some protein and sugar if I'm feeling I need it post ride, but I hope I'll be okay!

    Fingers crossed I can successfully transition back to a morning workout routine next week, or, at the latest, the following (which will be post cleanse).  I did wake up before the alarm today (at 5:30 instead of 6:30) but I stayed in bed relaxing. In any event, I'm taking it as a good sign that my body is finally responding to the cleanse (even if I'm not necessarily dropping the lbs I expected to, I'm still down...). 

  •  @Matt, nice work. I would say your VDOT is way higher than your tested result, bike intervals are consistent with a nice initial bump in FTP power from early adaptations as these intervals produce. Nice job, keep it up.

    @Scott, same for you as Matt. Fully agree with what Nemo said.  You, most likely are, just like me, experiencing a raise in FTP, unconfirmed though, without testing. Observe your second interval for RPE, HR in addition to power, it will give you the answer. If you could do more work at that same power level, yep, it is slowly going up. Testing coming in 4 weeks.

    Brick is DUN! Went well after my totally rogue Sunday. Legs are back almost all the way, little sluggish. 

    2x15min(4min)@FTP, 60min, IF .91, TSS 82.93+ run 4mi@ EP

    interval 1    AP 271W  xP270W IF 1.03  HR 143 cad 97

    interval 2   AP 272W  xP271W  IF 1.03  HR 151 cad 98

    Off to coach swimmers this afternoon. Enjoy your day girls and guys.

  • Completed the Beginner OS workout this morning (Bike MS: 2 x 10' (3') @ 95-100%/Z4/Hard. Remainder of 60 min at 80-85%/Z3/Mod-Hard. Run MS: 10' @ EP/Z1/Easy + 5 x uphill 20 Strides.). Here is my HR chart:
    image
    From Ironman Training
    The OS plan must be working because I'm noticing that I'm needing to go a few MPH faster on the bike in order to get to my HR zones than in week 2. I'm also noticing that I'm recovering from the workouts a lot better (not as painful to walk stairs after workouts).
  • 2x15 done...felt like work though, no "extra" in the legs...settled for 99/98 %. Wow, these 15' intervals sure feel alot like 20' !
  • 2 x 12 here! If I would have known the Adv was 2 x 15, I would have done that since I'm not running. Felt great this morning, and was done with it all by 6:45 am!

  • 2x15s for me. The last couple of minutes, especially the second interval, really took some mental toughness to stay in z4. Time seems to stand still, or at least slow down, during intervals. I had a really fun time on the drainer this morning and I am really looking forward to hammering out tomorrow short 45" run. keep on trucking JOS peeps!!
  • Chuck....FTP intervals defy the laws of physics....
  • Fun morning with the 2x15's. Has me thinking about 2x20's and a new test soon...

    FTP=231
    #1: TSS=24.4 (if=.985), pNorm=228, VI=1, Spd=20.8, cad=88, HR=167
    #2: TSS=25.8 (if=1.01), pNorm=233, VI=1, Spd=20.8, cad=85, HR=170

    For you treadmill runners what are you doing for your uphill strides? I bumped my incline to the max and did my 5x20 @ T Pace. It was kind of rough! Is that too fast at that incline?
  • Got in my 2x12' each at 100%. Hit the BRick on the TM. More snow today. More snow tomorrow.

    Glad to see everyone hitting it. But it's still early....
  • This evening thing is getting to be easier and easier. I think I may have found a groove. Hope to ride it out for the next few months. Just received a ToC reminder email from Coach Rich and said, "Oh Shit!!".


    Interval #1:

    Duration:  12:00

    Work:      146 kJ

    TSS:       20.6 (intensity factor 1.016)

    Norm Power: 203

    VI:        1

    Pw:HR:      4.22%

    Pa:HR:      2.59%

    Distance:  3.786 mi

     

    Interval #2:

    Duration:  11:58

    Work:      143 kJ

    TSS:       19.7 (intensity factor 0.994)

    Norm Power: 199

    VI:        1

    Pw:HR:      1.23%

    Pa:HR:      1.87%

    Distance:  3.787 mi


     

    Remaining Interval:

    Duration:  15:02

    Work:      150 kJ

    TSS:       17.3 (intensity factor 0.832)

    Norm Power: 166

    VI:        1

    Pw:HR:      0.09%

    Pa:HR:      0.51%

    Distance:  4.399 mi


     

    Hoped on the treadmill to finish out the 15' minute brick run with an easy 2 miles. No time to do my math homework and gear up for the next snow storm. Have a great night everyone!

  • First real session trying to use the PM to follow the workout plan, here is my result:

    #1:  1X12min -- IF:  1.057, NP:  227W

    #2:  1X12min -- IF:  1.020, NP:  220W

    Complete ride 65 minutes @ IF:  .938, NP 202W

    For those of you powerpeeps do those IFs seem right for the intervals or did I go too hard or easy???  

  • My Hamstrings are still sore from doing that 5k on ice on Sat but I gave it my best. Warmed up, 2x10 then I had 12min left at zone 3. 1hr total, 12.39 miles. I hate the trainer felt like I went alot farther.

    10min easy run, I ended up doing 1.03miles, avg 9:53. Target was 10:02. 25deg out there but at least the stars were out.
  • On today's schedule: 2x10' @ z4 and the rest at z3

    First interval
    Duration: 10:00
    Work: 87 kJ
    TSS: 20.9 (intensity factor 1.12)
    Norm Power: 146
    VI: 1

    Second interval
    Duration: 9:59
    Work: 80 kJ
    TSS: 17.5 (intensity factor 1.026)
    Norm Power: 133
    VI: 1

    Tweaked my left knee a bit on the first interval so I had to cut back a bit on the second. Ended up cutting the ride short and finished at 45 minutes. No brick just to make sure my knee is good to go for tomorrow's run.

    Good work everyone!
  • JOS - I posted in rogue, where I belong, got started beating my own drum over the weekend. Had fun, worked hard, and will be back on plan tomorrow.
  • Did my 2X15' at Z4+10%. The last few rides, I barely broke a sweat so I bumped it up just to see how I would feel. I have to say it was a nice workout, was able to complete both 15' sets. I also did the last 10' at Z3+10%. I think I will stay with this for the next few rides and see how I do. Immediately got on the dreadmill and knocked out the run. So nice having the treadmill right there so I don't have to change clothes to go run outside.
  • Reflecting back on Scott's query this AM, How do you know if you're getting better? The general progression of increasing length of time spent at FTP in each workout, up to 40 minutes eventually, should be a clue - can you hold it?

    I had an unscheduled little test of my increased abilities this PM. My CompuTrainer, which is pre-programmed to give me the time and wattage I want, lost communication between the reistence unit and the head unit/computer. (I probably need a new DIN cable, so have ordered one.). I had completed the first of 2 x 15', and had to do the second one using the manual operation from the head unit. I fond myself riding at about 180-185, when my watts should have been at 165-175. I managed to do the entire second interval without undue stress, so that was a good mental boost to let me know I am progressing. Also the fact that I transitioned this week from the intermediate to the advanced schedule without a loss in output is another sign.

    Two key events in my recovery this week: for the first time, I have held my weight at 145, the weight I was when I entered the hospital 9-18. I was 130# when I left, and have been trying to add back those 15# ever since, challenged at times by needing to be on a liquids only diet due to swallowing and later jaw surgery issues. So today I will officially stop counting calories, and just go with daily weights to let me know if I'm meeting my fueling needs.

    Second, I got my TT bike back from the hospital (frame-builder) today, and put it on the trainer. Next step - using the Joule that I bought just BEFORE my accident, but which arrived AFTER, so I FINALLY get to have a complete PowerTap set up to compare to the CT numbers. The frame rebuilding meant that my bike is now naked titanium, no decals. I'll be Mr. Incognito at the races. I wonder if there are still any EN stickers left I can slap on?

    This part of the bike is new (except the handle/aerobars:

    This is the original (note the EN sticker on the front wheel) stuff:

     

  • Got in the bike workout yesterday 2X8 @200;201 both an IF 1.0.

    Been super busy later and not posting as much.   Starting to feel the OS work, but have a scheduled week off next week as we go skiing.  I plan to do a few runs but it's an as I feel week and then pick it up when I return.

    Gordon

  • got the brick in last night! got home and had dinner much later than I planned/expected... another reason to get back to a morning schedule, but I'm glad I did it. I had an easier time hitting my power zones on the bike for the 2x12s. And my second set my NP was a little higher than the first, so that's good - then I headed to the gym for the Z1 run (I did the hill repeats, which are a pain on the mill) and the legs were tired. Legs are definitely tired today!

    Weather is supposed to be bad here later... not sure how the roads will be, but tomorrow is my work from home day and I need food - so if the roads are driveable when I get home that's my number 1 objective (I don't have 4 wheel drive). If I have to, I'll do tomorrow's bike after that and make up the run tomorrow. We shall see.
  • Well, I never did get that ride done yesterday. I shoulda known better. I'm an AM workout person- it's kinda in my genes or something. Anyway- I was planning to do the ride on the trainer this morning because it was supposed to be raining, but when I woke up there was a short window of just heavy fog and 48 degrees- so I headed outside.

    I'm peddling along and there are no droplets hitting the puddles on the road, but the fog was so thick that I was getting "rained on" while riding through it! Whoops! It was still better than the trainer!
  • Woke up night before last around 2:30 am with cotton mouth and that familiar tickle in the back of the throat the means a cold is coming on. Got some water and Zicam and foolishly left the alarm clock set for 4:30 with plans to hit the pain cave. All I managed to do was ruin my night's sleep and annoy my wife as there was no way I was getting out of bed! Managed to recoup the workout on the spin bike at the gym during lunch.

    Skipped today's run and did 30' on the rollers as an ABP ride, partly because I usually feel better riding than running with a cold and partly because I wanted to check out my new headwind fan resistance unit that arrived yesterday. Figured it was better to test it out on kind of a junk workout rather than one of my key work sessions. A little over 30' at IF .89. Definitely brings the speed down to something reasonable and that is with the inlet only 1/4 open. Plus I get some "green" cred as I think I can get away without an electric fan now.
  • Yeah, my ride was a fail too. Noticed some severe fatigue pain in the quads which I think is related to the hamstrings. Gonna try again today, but think I'll just go rogue for a bit for the OS and get back into it as I feel better.

    Keep it up everyone image
  • Run part of the brick? Beautiful? Bike? Took two tries. I have to remember biking requires eating, or there is bonking.

    Nemo, I also need to remember I'm a better morning workout person with the bikes. Back to the six a.m. alarm!
  •  Got through 2x15 @ 94 and 97%. Have not felt the extra umph yet to push my own envelope, so just doing steady work. I just don't feel driven. Going to let it come to me. If it doesn't, I'm going to hunt it down. Looked back at last year's long intervals and they were in the 15 points higher so I hope the strength returns.

  • @ Aleksandar that is some sweet cadence for your work intervals. The resistance curve on my new trainer is taking some getting used-to. On the old trainer I would hit z4 at about 89-91 rpm. On the new trainer I can choose either ~86 or ~96 depending on what gear I select. I've been alternating but on the 2x15' I had to go with ~86 b/c I just couldn't hold ~96 without feeling really strange, although I did do that for my z3 time. I'm jealous of 97-98. Maybe this weekend I'll go for the high cadence approach and see how it goes. Of course what I REALLY need is to increase my running cadence...but that is another topic altogether...
  • Another Wednesday ride with Tom Glynn and Carrie Chavez (pic below).  Not as balls to the wall this week as last week and stayed with them most of the ride.  These two EN superstars rock.  Great chats (when we weren't pushing) and great weather.  This is so not NorCal January weather.

    Great ride, 50+ miles @ .875 overall.  Hit the 2 x 15's @ 1.045 and 1.036.  I was done by mile 45 and starting to whine a bit.  Longest ride since last September.

    Got a 15' T run in but my legs were burned.  Another 5' was not in the cards.  Also glad it was a Z1 run.


    Interval 1:

    Duration:   15:02

    Work:       228 kJ

    TSS:       27.3 (intensity factor 1.045)

    Norm Power: 256

    VI:         1.01


    Interval 2:

    Duration:   15:00

    Work:       224 kJ

    TSS:       26.8 (intensity factor 1.036)

    Norm Power: 254

    VI:         1.02


    2 x 15 blended into one long ABP section (stopped it when I flatted):

    Duration:   1:26:43

    Work:       966 kJ

    TSS:       106.3 (intensity factor 0.857)

    Norm Power: 210

    VI:         1.13

     


    Entire workout (180 watts):

    Duration:   2:48:26

    Work:       2233 kJ

    TSS:       249.2 (intensity factor 0.875)

    Norm Power: 214

    VI:         1.13

    Distance:   50.189 mi

    Elevation Gain:     1852 ft


     

    For David Ambrose:

     


    Peak 60min (219 watts):

    Duration:   1:00:00

    Work:       813 kJ

    TSS:       94.7 (intensity factor 0.973)

    Norm Power: 238

    VI:         1.06


     



  • Wasn't feelin' it yesterday, so I pushed the bike to today and was limited for time.  Still wasn't feelin' it, but I hopped on to see what would happen.

    2x15' @ 311, 301.  Felt worn down on the second one and I'm concerned my virus has yet to leave and may be mounting a comeback. 

    Dave

  •  Greg- no one answered earlier- sorry for the delay.

    Those IF look spot on perfect. I am guessing that you had an FTP test so you knew what to aim for. Keep it up.

     

    @Dave Halligan- Hope you feel better soon. It will be a long time before all of this snow is gone. You have the time to recover properly. 4 weeks til the VO2 stuff.

Sign In or Register to comment.