Home OutSeason January 2011

Hey! Week 5 is here! Bike (BRick) thread

 I can't believe I get to start the thread.

I got on the bike and hit my intervals. Definitely really tried to focus on higher RPMs as I tend to be a masher on the trainer. Have not downloaded LYC yet, and skipped the run to earn SAUs.

@Bill- are you out riding in this weather?

«13

Comments

  • Completed the Beginner OS workout this morning (Bike MS: 2 x 12' (4') @ Z4 & 28' Z3 | Run MS: 10' Z1 + 5 x uphill 20 Strides). Here is my HR chart:
    image
    From Ironman Training
    First time jumping to 12' intervals for the Beginner OS this week. That extra 2' really makes a difference. While the intervals were tough, I managed to stay in the HR zones throughout the workout.
  • I'm doing the workout this afternoon, and with a little luck, I might just get outside for it :-)
  • Hi all,

    I got my workout done this afternoon since we had a "snow" day and I worked from. I hammered both my intervals (2x12) at 1.09 and .98. I went out a little hard and paid the price during the second interval, but got it done. In addition to going out to hard, I also rode after a moderately large lunch and it was high in salt (big mistake). Anyhow, I finished the hour at .84.

    Good work all in all (with a little mental 6-pack work to boot)!

    Happy week 5 everyone.
  • Just peeking in during my lunch hour. . .upper body circuit training this morning is in the books. Looking forward to the brick after work - I'll post the deets later.
  •  Work week for me=travel=Denver=6000ft at Centenial, whooped my tail end.

    Stationary bike this week, 2x15min(4min)@FTP, on target and did fade in the last 4min as I may have started too hot, altitude sneaks up on you for sure, my HR peak was slightly lower in the second interval than usual. No power meter until Saturday.

    4mi run in 30min EP, was very easy. 

    When we started this morning in Denver, it was -24C, frozen fan on the right engine, deicing......Now on a brake in Sarasota, FL, at sea level, 75F, life is better. I always take Colorado over Florida, but not today.

    Have a good day gang. Hopefully, I will find a pool this PM.

  • Woke up at 3:50am ready to hit the trainer.  Started spinning it about 4:30.  Cranked out the 2x6(2) Z4 and the rest at Z3.  Felt great afterwards.  Tired, but also totally energized. You know what I mean.  Did heart rate only, but tonight I finally got the PC hooked up to the Computrainer and ready to train w/power from here on out.  BTW, so I'm a few weeks behind, but I'm posting here because no one is reading the week 2 threads anymore!  Looking forward to nice set of freezing rain 5x800's in the morning.

  • Up early and on the drainer with only one problem, someone forgot to tell my legs it was time to wake up. I wacked out the first interval (15") with relatively no issues, but the second one totally sucked. However, I did finish up with a 25" run in Z1 with some decent strides. I am totally ready to rock the dreadmill tomorrow morning. Now it's time to brave the -40f outside and get some snow cleaned up. Until tomorrow JOS, keep on rockin' the free world!!
  • My see saw bike wko adventures continue.  Anybody ever play "Farmer Brown let me down if you like...'  Or you know that song the young folk listen to (aka my kids), 'you're hot and you're cold, you're up and you're down', well that's me for the past 5 weeks.  

    Tonight after shoveling, and snowblowing my driveway and a couple of neighbors, I tried to talk myself out of the bike.  Up early, not a good night's sleep, busy day at work, yadayadayadayada.  I gave it a whirl and did ok.  First decent, consistent hour in a while.  Not quite the 'choppin wood' feeling you can get when in a groove, but not the ohmygodisucksobadwhencanIstop feeling.

    2x15' 308, 306

    1x15'' 259

    Time to rest up for wave 2 of snow removal tomorrow.

    Dave

  • @Michele,

    I rolled a workout yesterday, knowing the mess today would bring. It looks like an all-rain event here tomorrow, so off I go! My Showers Pass rain gear is fantastic armament.
  • Ouch! I tried to beat the Santa Ana winds that were forecast for today and didn't quite make it. So my intervals were uphill into the wind - coming home was sure fun:



    WU 15min @ 198W, .92 IF

    INT 1X12 @ 230W, 1.058 IF

    INT 1X12 @ 227W, 1.051 IF

    CD 20min @ 193W, .899 IF



    Run was a bit of a fail though. . .I think I started too hot and then I had to sneak in a walk break, but got it done. Now some turkey burgers on the BBQ.



    GP

  • Greg: strong workout! Well on your way to your goals!
  • No brick for me today, but pretty solid bike intervals. Hoping for another snow day tomorrow so that I can get in a decent run and go line up a swim coach! Oh and do my math homework. I don't think the "dog ate it" excuse will work.


    Interval #1:

    Duration:  12:00

    Work:      147 kJ

    TSS:       20.9 (intensity factor 1.023)

    Norm Power: 205

    VI:        1

    Pw:HR:      3.41%

    Pa:HR:      1.64%

    Distance:  3.803 mi

     

    Interval #2:

    Duration:  12:05

    Work:      152 kJ

    TSS:       22.2 (intensity factor 1.05)

    Norm Power: 210

    VI:        1

    Pw:HR:      -2.4%

    Pa:HR:      0.67%

    Distance:  3.873 mi


     

    First 15':

    Duration:  14:59

    Work:      155 kJ

    TSS:       18.6 (intensity factor 0.862)

    Norm Power: 172

    VI:        1

    Pw:HR:      3.66%

    Pa:HR:      1.17%

    Distance:  4.426 mi


     

    Entire workout (173 watts):

    Duration:  1:00:03

    Work:      622 kJ

    TSS:       84.3 (intensity factor 0.92)

    Norm Power: 184

    VI:        1.07

    Pw:HR:      7.36%

    Pa:HR:      4.85%

    Distance:  17.466 mi


     

  • @ Bill - Thanks!
    @ Peter - Strong work; good luck with your math! Math hurts way more than riding at 1.05 IF. ;-D
  • I made it through my first bike this week - but the second interval was tough. Did it on the spin bike at the club, so had to use heart rate - I hate that, but schedule dictates. last week I thought that things were getting easier, but I was premature. I see that the intervals go to 15 minutes next week. Is that how you get faster - it just gets harder until you get faster or quit/die - but I won't do either. I did OS last year, but didn't have power - what a difference - it's so easy to cheat (even if unintentionally).
  • @patachin - got to hand it to you - getting up at 3:50. That's real commitment - congratulations
  • Michelle, Patachin, Chuck - You early birds got the worm - I get up @ 5:45 daily, but refuse to work that hard until the afternoon.

    After this week I slide back to the standard JOS schedule; for now, I'm on week six, and it's starting to get serious (and fun, in my warped little world). 2 x 20 (4') + all the time you want at 80-85%; I chose to go another 13 minutes, followed by a 40 minute run closing with 5 x 20 uphill strides. Luckily, my driveway spills out into a neat little uphill to the end of the road, 45 strides away. So I'm done, and just walk the 100 yards up the drive to my house.

    Serious fun; feels like real training now. There's something uplifiting and rewarding about getting all the way through each 20' interval without feeling gassed, and then having a smooth run for more than half an hour afterwards. A successful extended brick like this is a real confidence booster. I'm starting to look forward to that week 10 monster workout. I'm reminded yet again just how amazing it is that my body can be trained to harder and harder efforts that seem easier and easier.

    My bike intervals were @ 1.06 & 1.08 IF, and the run was right at my new SWAGed VDOT EP (that enough acronyms for ya?). It's getting long and hard enough, I have to be careful to drink a full bottle while on the trainer (even though I'm riding it outside on my deck in 42F temp), slug down Hammer Gel in T2, and then carry a bottle of cytomax with me for the turnaround on the run and the 10 second walk ;mile 3. Otherwise, I'll end up losing 2 pounds on weigh in tomorrow AM, and bonk during my 2 x 2 mi run.

  • Very good workout on the bike tonight. I'm re-watching Band of Brothers on DVD and the intervals just fly by. Today was 10' W/U then 2x15'(4') z4 then 12’ z3 to round out the 60 min before the 35 min brick run.



    Due to an errant button press my first interval was actually 17 minutes as opposed to 15 (although the timer was not running or recording the first 2 minutes despite my hard work!!).



    Interval 1 (15'@z4) - NP: 220w, TSS: 26.5, IF: 1.045, VI: 1, cadence: 88, HR: 157

    Interval 2 (15'@z4) - NP: 225w, TSS: 28.4, IF: 1.064, VI: 1, cadence: 89, HR: 170

    “Remainder” 12’ @z3 - NP: 196w, TSS: 17.3, IF: 0.928, VI: 1, cadence: 94, HR 164

    http://connect.garmin.com/activity/66267901



    The brick run was a bust due to brutal weather (snow and wind). I made it out the door but turned the 35 minutes into a 3 and a half minute run around the block (averaging 10:30 pace!!).

  • Great work everyone!

    I've been rogue and MIA for almost a week. Tweaked my knee last week and haven't done anything besides homework since last Thursday....until tonight. Felt good to get back on the bike but the knee is still tweaked. Gotta get that worked out. Didn't do extra z3 time because of it and scraped the brick due to it being 10pm and having a poorly lit neighborhood.

    Good intervals overall. First time doing 2x12. Still focusing on keeping up the cadence.

    Interval 1: Duration: 11:59
    Work: 101 kJ
    TSS: 23.4 (intensity factor 1.083)
    Norm Power: 141
    Ave cadence: 88 rpm

    Interval 2: Duration: 12:00
    Work: 99 kJ
    TSS: 22.3 (intensity factor 1.055)
    Norm Power: 137
    Ave cadence: 86 rpm
  • @Al, Bob, et al....I didn't say I liked getting up at 4am.  In fact, last season, I had a bit of an issue with training bringing on sleeplessness.  Fortunately, I look nothing like that triathlete in the animated video posted here a few weeks ago, "It's 7pm, I have to go home and go to bed now."

  • Some real great work here! 

    Al- I'm so thrilled to see you feeling "normal" again.  Just warms my heart

    Halligan- I think we can all relate to those times when it's either on or off.  Although, I never played Farmer Brown- you'll have to teach it to me some time.

    Greg- I know all about those wind sprints!   Nice job staying strong at the end of the ride into the wind.

    Bob- Welcome to the world of power.  I can see the little light bulb going off over your head

    Virginia- Welcome back from being MIA!

    As for me, the fog was just too thick to ride outside (bummer too, cause it was close to 50 degrees!).  So I did the 2x15 intervals on the trainer and nailed them.  It's a great feeling to know I can still do those trainer sets when I need to.  And I admit, they are much more efficient time wise.

    Hope all of you up north are doing ok with the storms and haven't lost power (the kind that comes out of the socket in the wall)

  • Had a great workout after I cleared the driveway. Hit the targets on the bike thanks to some good tunes and then 15 minutes on the drainer.

  • Today's run workout is in the books (and I'm glad). I really struggled through the last interval (I'm beginning to see a pattern here) and I'm none too trilled by it. I banged out the first 2x1/2's at 7:30 and then the 1x1 started OK, but I had to break it up into 1/3's to keep from shooting off the back of the treadmill. My legs just aren't feeling it during the runs. I think I'm just tired and the fatigue from all the workouts is setting in a little.

    I'll keep pushing, but I don't want to "run" into a wall. We'll see what Sunday brings.

    Keep up the good work!
  • Tuesday was 2 x 13. Why 13? Was shooting for 15 and just couldn't get there. Tried once, tried twice. image Not hapenning, but it did feel good to inch it up even a little.



    The endless snow took my window this morning to do anything at the gym. So I hopped on for 15' w/u and 35' stright at 80-85%. Again, tried to hit it at the top end of the range, but was struggling. In the end it was 83%  overall, so I'm happy with that.

    Back on the bike again tomorrow!

     

     

  • On the docket today:  2 x 15's and then a 30' Z1 run.

    It's taper week so I am in pull back mode.  Jumped on th Tom and Carrie hammer express this morning as they rolled past my house and I could tell in the first mile what pace they and a couple of other friends were holding.  I hung with them for like 10 minutes and then said sayonara.  Not for me this week.

    Did my 2 x 15's solo and did a 1.026 IF and a .998 IF.  Total ride time was 49 minutes.  

    Jumped off the bike and did the T run and ran 31' at 8:49 pace and it felt easy.  Legs felt great and coulda kept going.  This is a big relief based on how bad my legs felt yesterday.

    That's all for now.

     

    John

     

     

  • Moved this post to the Week #5 run thread where it belonged. . .sorry for the confusion.  Blame it on noobie navigation.

  • Hi all - just got back from the gym - snow day! - did my intervals 2 x 1/2 and 1 at about 7:47, which is on target. In my mind I'm picturing the 10k I'm running on Sunday - should be quite interesting and want to beat my time from last year - 49:08.

    Greg, I sometimes find the treadmill a little easier/mindless to track my dist and pace, though I totally get the boredom. Will be happy when this crazy winter calms down a little and makes the streets slightly more runnable

    Halligan- have your kids play "Firework" when your on the trainer for some real inspiration:

    Cause baby you're a FIIIIIIYAAAAAWORK!

    Come on show 'em what your worth

    Make 'em go "Oh, oh, oh!"

    As you shoot across the sky-y-y

    Lyrics like that don't just write themselves, people!

  • @Greg: The math actually comes easier for me. I have finally decided to make a career change. I am going back to school to be a math teacher (in NorCal if I can make it happen ) I am talking a pre-calculus refresher this semester, and start the degree path in the summer. 

  • @Peter - That's awesome!! Teaching would seriously rock and I have thought about maybe doing something similar in the future - if I taught math it would only be to 2nd graders! Haha. Good luck with school and the eventual change.
  • Aimee, that's awesome!  My daughter loves that song and I have to say, when forced to listen to it recently, I actually said to my wife it had a good beat and might be good for the trainer.  Don't know where I'd fit it in with Metallica, AC/DC, and the like, but it's worth a shot.

    BTW, the only thing they say to me when I'm on the trainer is, 'Dad, Julia hit me w/ a block' and it's usually mid FT interval. 

    Last week's response was 'put some ice on it and I'll check it when I'm done.'  Father of the year candidate? 

    Dave

  • Dave, I have to throw myself in for father of the year as I have honestly told my boys"You ate yesterday when they complained about being hungry while in the middle of an FTP interval! They survived and I made them chocolate chip pancakes for waiting almost patiently. Been on the road for the past two days. Got up at 4:15 yesterday to get the bike work in. 2 x 12, 1.07 and 1.01. Intentionally went a little easier on the second interval as I could definitely feel the effects of my lingering cold. Skipped the brick since I had to get to work and get on the road. Heading home in the am and will either get up early to hit the spin bike at the gym or do some body weight/core work in my room and move the bike to Fri. Heading to the mountains fri afternoon for a cub scout ski trip sdo the weekend workouts are out of play.

    Pete - good luck with the teaching. I taught college algebra on two separate deployments and thoroughly enjoyed it. I'm seriously considering doing something along those lines when I finally have to grow up and retire from the Marine Corps.



Sign In or Register to comment.