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
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…
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…
http://connect.garmin.com/activity/65039592
Cheers,
Matt
Cheers,
Matt
0
Comments
Good luck all.
Aaron
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.
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!
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?
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
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???
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.
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!
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
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.
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!
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.
Keep it up everyone
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.
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
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.