Scheduling had me do Tues bike workout tonight. Endorphins Endorphins Endorphins !!!! I am feeling great. 75min Bike on trainer tonight. 12min warm up, 2 x 15min (4') at 260w 100% 25min at 230w at 230w 88% IF=90%, Peak60=238w I wanted to keep pedaling at 230w for much much longer but decided to jump back into Life; just felt I could go and go. A great way to end a workout and enter back into reality.
2 x 12 of awesomeness this morning! Time flew for this workout, whereas on Tuesday it dragged. An hour od snowshoeing with the dog after, some shoveling, and I'm about to fall asleep at my desk. Snore..... Functional work later, and, for the record, I'll face down 2 x 20 any day than the infernal side planks.
Banged out the 2x12's this morning at 1.07 and .98 respectively. I switched out my saddles last night and I definitely need to tweak it/maybe go back to Retul to dial it in. I installed a new ISM Adamo Racing2, tired of going numb when in aero . Gonna take some getting use to, but overall pretty comfortable. I spent the rest of the hour making tweaks to find the ideal position (not there yet). When I was riding I was at .89, but because of all the breaks, the overall total was .79.
Looking forward to a day off tomorrow as I'm playing Mr. Mom until Sunday (and one of my daughters is sick), need a break to deal with life.
@Stark - Love that pic! Makes me smile to see you all!
@Linda - Rock, on, chica! There's a fun blog post I like, called Mistressing the Pull-up. I am now thinking of you Mistressing the Side Plank.
Okay workout for me. I am chalking it up to minorly sprained ankle not feeling the bike fu, and am not going to worry about it. Onward! (Dash wants me to buy him a poster of Jens, just for good measure.)
@Linda- I'll take side planks over a 2x20, but I hear ya, those things are tough.
@Beth- oh yes, a poster of Jens would absolutely provide some inspiration! I wonder where one would buy such a thing.
@Aaron- I'll be testing out a new saddle this weekend too. Love my Adamo on the TT bike, but I'm going another direction with the road bike. I'll let you all know if it works out.
@Peter (and all of you northeast folks), I don't know how any of you have energy to do the workouts with all the shoveling you've been doing. You folks deserve a break!
Got on the bike this morning, feeling a little tired. Still able to knock out 2 x 12 at FTP (though FTP has been revised down after a calibration error getting sorted out). Felt stronger than I expected.
Then, I shoveled a crap-ton of snow. Thinking I may skip the core workout tomorrow!
Good afternoon, my favorite crowd. No2 bike of the week is DUN. And much like Tom describes it, that is how it is going for me. Yes, legs are tired, but I keep putting out that FTP level. This is my first OS, love this so much as it is designed so well. The FTP test we do in house is spot on. This continued work at FTP proves that testing is correct method chosen, also very thoughtful construction of the week. Thursday bike feels the toughest for me.
@Matt, thanks. I do all self selected cadence. I never do any targeted work and my body seems to like that 98-103 range. I don't even display it on my computer. Every downloaded race file shows cadence of 100-103. All my outdoor FTP work is in that range, again, body selects it for me.
No 85% work on the bike for me. All the extra is going into running. I am sensing that I am creeping to being very close to 4.0W/kg on the bike. I can afford to focus more on running outcome.
Tomorrow, I am checking in with our rogue crowd as I will be one too on Friday.
Like many others, today my legs were killing me on the 2x10 Z4 intervals. It was painful but I managed to stay in Z4. The 34 minute Z3 was fine. Looking forward to a day off to recuperate. I also have bruised toenails on my second toe on each foot from running. I must be bunching up my toes instead of spreading them out. The shoes fit fine so that's not the issue. They feel okay today but we'll see how they feel after Sunday's run.
@Allen. love the HR graphics.. 2x12' done on some tired sticks but held 100% for both. Did NOT do any extra credit after with a T run ! Looking forward to some core/drill ez swimming tomorrow and riding outside this weekend ! We're supposed to have 60+ and sunny !
Had hoped to do the bike today. However, w/sore hamie, piriformis, and plantar faciaitis, I skipped workout today. Swimming in the a.m., hope to loosen things up a bit, then hopefully hit the workouts this weekend. Massage time coming up!
Hit my intervals at 102%, not easy but I think I am getting stronger. Did some shoveling but just wasn't feeling like doing it, so I didn't. I am usually the one out there, I wanted a break.
Back from my business trip and jumped on the bike. Felt like a vacation since the z4 intervals went back to 12' after extending to 15’ on Tuesday. But back to 15' on Saturday...that'll be tough. Overall my workout was 10' W/U then 2x12'(4') z4 then 18’ z3 to total 60 min. No brick run!!
@Matt - nice work. Question - I'm not an HR guy but am curious. In looking at your HR on that workout, is it common that one's HR would increase like yours on the 2nd interval given watts only varied by 2 watts?
@Mike G: I own a trainer, two in fact. It's just that I, unlike you, hate the damned things and enjoy the challenge of riding through a North East winter. Next winter my bike will have studded tires so NOTHING will hold me back!
The hardest part about today's workout was integrating the Joule, which I got 4 months ago but hadn't used yet, into my routine. It took me all afternoon to figure out how to download the data out of there and into WKO+. That's par for the course with me and new gadgets - it takes me forever to get up and running, but once I do, it quickly becomes routine. I'm also hampered by the Mac/Parallels for PC thing, and having a CT as my trainer - too many data streams and too many operating systems to keep track of and get confused by.
The upshot of it all is I am 10-15 watts higher on the Joule/PowerTap than on the CompuTrainer, so I got a mild ego boost, which I know is based on zero actual difference in my FTP. But my intervals, including being easier, are also happening with about 10 bpm lower heart rate than 4 weeks ago - a sure sign of progress. I'm hoping to vault over 200 with my next test end of Feb. That plus a VDOT of 49 (about 8 sec/mi faster) would put me back on track compared to last year, same time.
got it done yesterday morning! missed a run workout this week with the storms (ok storm induced laziness) doing the saturday workout this AM since i will be hitting the slopes again!!
@Mike G: I own a trainer, two in fact. It's just that I, unlike you, hate the damned things and enjoy the challenge of riding through a North East winter. Next winter my bike will have studded tires so NOTHING will hold me back!
@Bill fka 'Norton' your bike already has a stud rider. Just amazing you're out there all winter.
I listen to MVR radio online and they give local weather reports (pretty similar to ours). I smile thinking Bill is out there when the ferry's not running. Studly indeed.
Just doing Yoeman's work these days as in "Yo, Man! Stop doggin' it!" Not motivated to really thrash self yet. 20 degrees in the hurt barn, snowmageddon outside, 20' wu, 15'@ 96%, 15'@ 95%, 15'@ 86%.....got the hell out... Live to fight another day.
The weekends are packed at the YMCA and I'm lucky I arrived just before the crowd and was able to get a bike. I can't wait for my new bike to be delivered (supposed to arrive next week) so I can setup the trainer in my pain cave and not have to deal with the crowds anymore. Today's workout felt great. My legs felt rested and I didn't have any trouble staying in the zones so my fitness is definitely improving.
Comments
12' #1: TSS=20.7(IF=1.015),pNorm=234,VI=1, Cad=88, Spd=20.8
12' #2: TSS=20.5(IF=1.009), pNorm=233,VI=1, Cad=88, Spd=20.8
I like the consistency.
Halligan- sorry your still under the weather. Hope you are feeling better soon.
Stark- I just LOVE that picture! Geeeze, riding around the hills with those two, there's no way a person couldn't get stronger!
2 x 12 of awesomeness this morning! Time flew for this workout, whereas on Tuesday it dragged. An hour od snowshoeing with the dog after, some shoveling, and I'm about to fall asleep at my desk. Snore.....
Functional work later, and, for the record, I'll face down 2 x 20 any day than the infernal side planks. 
Banged out the 2x12's this morning at 1.07 and .98 respectively. I switched out my saddles last night and I definitely need to tweak it/maybe go back to Retul to dial it in. I installed a new ISM Adamo Racing2, tired of going numb when in aero
. Gonna take some getting use to, but overall pretty comfortable. I spent the rest of the hour making tweaks to find the ideal position (not there yet). When I was riding I was at .89, but because of all the breaks, the overall total was .79.
Looking forward to a day off tomorrow as I'm playing Mr. Mom until Sunday (and one of my daughters is sick), need a break to deal with life.
Good Luck all and great work.
Aaron
1.5 hours of shoveling then 1 hour on the bike. I would have preferred to spend that entire time on the bike (outside), but oh well.
Interval #1:
Duration: 11:57
Work: 139 kJ
TSS: 18.9 (intensity factor 0.973)
Norm Power: 195
VI: 1
Pw:HR: 4.54%
Pa:HR: 2.62%
Distance: 3.691 mi
Interval #2:
Duration: 12:03
Work: 146 kJ
TSS: 20.6 (intensity factor 1.014)
Norm Power: 203
VI: 1
Pw:HR: 2.81%
Pa:HR: 2.41%
Distance: 3.779 mi
First 15':
Duration: 15:07
Work: 152 kJ
TSS: 17.9 (intensity factor 0.842)
Norm Power: 168
VI: 1
Pw:HR: -0.47%
Pa:HR: 0.86%
Distance: 4.432 mi
Entire workout (169 watts):
Duration: 1:00:02
Work: 607 kJ
TSS: 78.5 (intensity factor 0.889)
Norm Power: 178
VI: 1.05
Pw:HR: 8.65%
Pa:HR: 6.61%
Distance: 17.286 mi
@Stark - Love that pic! Makes me smile to see you all!
@Linda - Rock, on, chica! There's a fun blog post I like, called Mistressing the Pull-up. I am now thinking of you Mistressing the Side Plank.
Okay workout for me. I am chalking it up to minorly sprained ankle not feeling the bike fu, and am not going to worry about it. Onward! (Dash wants me to buy him a poster of Jens, just for good measure.)
@Beth- oh yes, a poster of Jens would absolutely provide some inspiration! I wonder where one would buy such a thing.
@Aaron- I'll be testing out a new saddle this weekend too. Love my Adamo on the TT bike, but I'm going another direction with the road bike. I'll let you all know if it works out.
@Peter (and all of you northeast folks), I don't know how any of you have energy to do the workouts with all the shoveling you've been doing. You folks deserve a break!
Then, I shoveled a crap-ton of snow. Thinking I may skip the core workout tomorrow!
Good afternoon, my favorite crowd. No2 bike of the week is DUN. And much like Tom describes it, that is how it is going for me. Yes, legs are tired, but I keep putting out that FTP level. This is my first OS, love this so much as it is designed so well. The FTP test we do in house is spot on. This continued work at FTP proves that testing is correct method chosen, also very thoughtful construction of the week. Thursday bike feels the toughest for me.
@Matt, thanks. I do all self selected cadence. I never do any targeted work and my body seems to like that 98-103 range. I don't even display it on my computer. Every downloaded race file shows cadence of 100-103. All my outdoor FTP work is in that range, again, body selects it for me.
@Stark, nice picture and awesome work.
@Linda, I am ready for 2x20min, bring it on, nice work.
@Tom, same here, legs are hurting but just the correct amount, to the edge baby.
@Beth, keep up the work.
Today 60min, IF .89, TSS 79.46, 2x12min(4min)@FTP
int. 1 AP 274W xP 271W IF 1.03 HR 143 cad 98
int. 2 AP 276W xP 273W IF 1.04 HR 151 cad 99
No 85% work on the bike for me. All the extra is going into running. I am sensing that I am creeping to being very close to 4.0W/kg on the bike. I can afford to focus more on running outcome.
Tomorrow, I am checking in with our rogue crowd as I will be one too on Friday.
2x12' done on some tired sticks but held 100% for both. Did NOT do any extra credit after with a T run !
Looking forward to some core/drill ez swimming tomorrow and riding outside this weekend ! We're supposed to have 60+ and sunny !
Back to back bikes. Thought I'd just do an hour at .85, then tried a 12' FT. I held 301, but it wasn't easy. I bowed out after that.
20' @ .89
12' @ 1.00
10' @ .81
Funny thing is, I ended up doing .84 for the hour. Problem is it felt like .95.
I thought since I haven't been running, back to back bikes would be easy. Wrong.
Dave
Did some shoveling but just wasn't feeling like doing it, so I didn't. I am usually the one out there, I wanted a break.
I cannot believe this is OS week #4! Got the bike work in this afternoon - nice outside ride on my favorite little loop.
That was fun! Looking forward to a long club ride on Saturday.
:-)
Interval 1 (12'@z4) - NP: 220w, Work: 159kJ, TSS: 21.8, IF: 1.043, VI: 1, cadence: 89, HR: 152
Interval 2 (12'@z4) - NP: 222w, Work: 160kJ, TSS: 22.2, IF: 1.052, VI: 1, cadence: 90, HR: 161
“Remainder” 18’ @z3 - NP: 191w, Work: 206kJ, TSS: 24.6, IF: 0.904, VI: 1, cadence: 94, HR 154
http://connect.garmin.com/activity/65436026
Cheers,
Matt
The hardest part about today's workout was integrating the Joule, which I got 4 months ago but hadn't used yet, into my routine. It took me all afternoon to figure out how to download the data out of there and into WKO+. That's par for the course with me and new gadgets - it takes me forever to get up and running, but once I do, it quickly becomes routine. I'm also hampered by the Mac/Parallels for PC thing, and having a CT as my trainer - too many data streams and too many operating systems to keep track of and get confused by.
The upshot of it all is I am 10-15 watts higher on the Joule/PowerTap than on the CompuTrainer, so I got a mild ego boost, which I know is based on zero actual difference in my FTP. But my intervals, including being easier, are also happening with about 10 bpm lower heart rate than 4 weeks ago - a sure sign of progress. I'm hoping to vault over 200 with my next test end of Feb. That plus a VDOT of 49 (about 8 sec/mi faster) would put me back on track compared to last year, same time.
2 x 12 min Intervals @ (NP/HR): 179/122, 180/121.
Duration: 11:55
Work: 143 kJ
TSS: 19.9 (intensity factor 1)
Norm Power: 200
VI: 0.99
Min Max Avg
Heart Rate: 113 155 146 bpm
New Range #2:
Duration: 11:59
Work: 145 kJ
TSS: 20.2 (intensity factor 1.006)
Norm Power: 201
VI: 0.99
Min Max Avg
Heart Rate: 126 163 155 bpm
New Range #3:
Duration: 5:50
Work: 58 kJ
TSS: 6.6 (intensity factor 0.823)
Norm Power: 165
VI: 0.99
Min Max Avg
Heart Rate: 132 153 147 bpm
Entire workout (152 watts):
Duration: 1:04:39 (1:04:40)
Work: 588 kJ
TSS: 76.5 (intensity factor 0.846)
Norm Power: 169
VI: 1.12
Min Max Avg
Heart Rate: 81 163 134 bpm
@Bill fka 'Norton' your bike already has a stud rider. Just amazing you're out there all winter.
Just doing Yoeman's work these days as in "Yo, Man! Stop doggin' it!" Not motivated to really thrash self yet. 20 degrees in the hurt barn, snowmageddon outside, 20' wu, 15'@ 96%, 15'@ 95%, 15'@ 86%.....got the hell out...