I can't decide if it's very right or very wrong that watching the Biggest Loser on Thursday is one of the motivating factors that gets me into the pain cave.
@ Jenn: Ha - i watch BL too ... .I think just to watch someone else suffer w/me.....
Went easy on the bike this morning but got it in .... hopefully not making my calf any worse (didn't feel it but haven't run since Sunday) Did force me to go at it w/higher cadence - ave: 93 vs. my usual ave. 87 - less stress, more sweat
Interval 1: 0.94 IF Interval 2: 0.97 IF Interval 3: 0.99 IF
Nice job everybody, numbers are showing, everybody is getting stronger.
After the AM pool drowning almost literally as my legs were not kicking (don't do this at home, follow coaches advice), I put a very nice trainer ride. There is no doubt that my FTP is significantly higher than in week 1, these numbers may appear as overachieving, but it is not. RPE and HR were both in check, not hard hard, but not easy, solid effort with focus.
60min, AP 220W, xP 237W, IF .90, TSS 84, 2x12min(4min)@FTP
interval 1 AP 281W xP 279W IF 1.06 HR 143 cad 99
interval 2 AP 282W xP 280W IF 1.06 HR 151 cad 100
Time to recover for the weekend. Have fun guys. I thoroughly enjoy reading your reports.
Nice work all, looking forward to seeing some big bumps come re-test! Like Aleksandar, I think I'm seeing a bump in FTP as I'm "overachieving" on a regular basis. 3 x 10' (4') on the docket for today. I've been working on negative splitting so I ease into the interval and gradually bump up the effort throughout. I then start each subsequent interval at a slightly higher wattage. Today's results: Interval 1: xP 179, IF 1.04, HR 157, Cad 96 Interval 2: xP 184, IF 1.06, HR 159, Cad 98 Interval 3: xP 191, IF 1.10, HR 162, Cad 101 (pushed this one pretty hard, working hard toward the end, kept the dial above 200W for the last 2' to see if I could do it - figured tomorrow's a rest day...) Overall 58', IF .971.
Biggest goal this season is to get faster on the bike and I can't help but think all this work is putting me on the right track.
Nice work team! I agree, can't wait until the TT as I'm feeling great after these workouts. Today my HR monitor started freaking out so I switched to tracking my speed about 3 minutes into the workout. Now that I have my new bike setup with the Garmin Speed Sensor, I'm able to track mph in addition to HR. I recalled from Tuesday's bike workout that Z3 for me was about 16 mph and Z4 was about 18-20 mph so I just went with that. Here is my speed chart for the Beginner OS workout (Bike MS: 2 x 10' (3') @ Z4 & 1 x 34' @ Z3):
I had been thinking I would switch to tracking Pace instead of HR after the TT but I might switch now if my HR monitor doesn't straighten up. I've noticed that with the HR method, I start out fast to get my HR up to the zone and then gradually slow down during the interval to keep my HR in the zone. Switching to pace seems like it will be a more steady output throughout the interval. Has anyone else not using Power switched from HR to Pace and did it change the workouts significantly (good or bad)?
Despite a fast 70min run this morning I still managed to get on the bike at 9:15pm upon my return to Chicago. Total 60', 10' warmup, 2x12'(4') @z4, 18' @z3.
Thursday nights are getting to be a habit where I have a lot of energy and feel really strong on the bike and as a result I just go extra..... Tonight for me consisted of: 90min Bike on trainer - 14min warm up at 76%, cadence=93; 3 x 12min (3') at 95%, cadence=92 1st interval, cadence=93 2nd interval, cadence=93 3rd interval, 31min at 87%, cadance=93
Work works, and Work=Speed Looking forward to hooking up with Coach Rich again this Saturday, along with Gilberto, to hammer out some major climbing in the Santa Monica Mountains.
David- that's funny, cause I felt exactly the opposit yesterday! Did about 5 min on the trainer and just shut it down 'cause I knew I didn't have it in me. I got up this morning an knocked out the 2x12 with no trouble. Guess I needed a little sleep :-)
Got the replacement parts for my trainer last night, so I did a bit of easy spinning this morning in addition to core work. The 10-speed upgrade has been a success, and boy is it much nicer shifting than the old Tiagra 9-speed!
Entire wko was .91...v happy bout that. Looked back at the work thus far this season and no wko has been less than .86 total w warm up, noodle time, etc. I'm sure this is the case for us all, so BIG PIC says that there really good work going on, irrespective of isolated up and down days.
Really nice brick workout this morning. Super build to a monster third z4 interval on the bike!! Strong run too although I held back to avoid killing myself before tomorrow's 2x2mi run intervals.
Total 85', 10' warmup, 2x12'(4') @z4, 1x6'(4') @z4, 2x15'(3') @z3.
It's pretty cool when little moral victories happen when you are not expecting them. . .
Went riding with my 16 y/o son today on the usual group ride that climbs part of the 2011 TOC Claremont-Mt.Baldy stage, and he always beats me up from the base of the climb to our group turn off (a climb of 5 miles at an average ascent of 7%, with one spot as steep as 11% - it can be a brutal climb if you are hammering). The lead up to the climb is a 16 mile 1%-3% ascent hammerfest with the front group riding on average above 23mph. We hit the climb together with the front group and this is where I usually pop off the back - but work is working big time and I hung with the front group for the first two miles of the climb - leaving Junior in the dust!!! Yah-freaking-hoo!!! Beat him to the top by 3+minutes. I am not yet strong enough to hang with the front group the whole way but it's crazy that I am in better shape this early in the year than I was all of last year (I was lazy last year) - and I am a FAT 20lbs heavier also.
@Greg, awesome job. It is obvious that work is working. Keep it up. It is sure sweet when the younger crowd starts reading sponsors on the back of your jersey.
Well, this PM brick was not easy for me. This is a 3 day swim meet weekend for me, lots of standing on my feet while coaching athletes. I am certainly gaining more appreciation for folks that stand on their feet for living.
I managed to complete the brick, had to cut the run short, but not concerned. It was a little tougher than expected. I did informally bump my FTP up to 275W in Race Day, it is there if not higher, experience tells me, just wanted to continue getting accurate IF and TSS account. I am able to execute intervals over this value consistently without excessive fatigue. Will confirm it tomorrow with a run. If the run comes out ok, I am sticking to it until the formal test.
90min, AP 230W, xP 241W, IF .87, TSS 115.37, 2x12min(4min)+1x6min(4min)@FTP+2x15min(2min)@85%
interval 1 AP 277W xP 274W IF .99 HR 143 cad 99
interval 2 AP 281W xP 279W IF 1.01 HR 149 cad 100
interval 3 AP 289W xP 284W IF 1.03 HR 150 cad 101
Interval 4 AP 237W xP 235W IF .85 HR 140 cad 100
interval 5 AP 238W xP 237W IF .86 HR 139 cad 100
Run:
2mi in 13:03, avg. 6:30 pace, mile 1 uphill and into 20mph wind, mile 2 downhill/downwind
6:49, 6:19
Tomorrow for another morning of coaching at the meet, than PM run. Legs are tired and hurting. Looking forward to reading your run reports tomorrow.
It is great to hear everyone so many people chomping at the bit for a wattage bump! I too have been playing games with my watts to get a feel for how I want to test when I do my next TT. Today I did my 2x12's and felt pretty good. I'm realizing how important sleep is though!
Cad has been a big focal point for me. Trying to keep it above 90 all the time. For some reason this is something struggle with when I'm on the trainer.
In Iowa it was mid-40's today. I thought as a followup I would take advantage of the great outdoors and get a little extra in. I rode an additional 25 miles on the bike I built this winter. It was awesome. First experience with a compact crank. If I like it on this bike I'm considering converting my TT bike (or finding a new frame and building a whole new TT bike). It is just great to be outside...
Yeah, similar to AT and Tom S I have mentally bumped up my FTP. But haven't changed it in the software, so my z4 work ends up being about 1.04 to 1.09 and my z3 usually ends up at 0.93 to 0.98. My best guess is that the next test will put my FTP up about 9-14 watts to ~220-225. I'm already wondering if I'll shoot for 230 and blow up for an epic test fail. Hmmmmmm.....
Great ride with Gilberto and Dave Ambrose today. 4:10 ride time, 60mi, 270 TSS, >6800ft gain...and 2 bottles of Powerwhatever. Not enough fluid and I was hurting at the end. Dave saw the Golden Arches at the parking lot and decided to sprint. I think we both sprinted in slow motion and then kinda imploded at the same time :-) Burrito, Big Ass Coke, lemonade, and Negra Modelo as recovery meal.
And here is my two cents....29 plus miles into the ride, we turn right for the Deer Creek ascent from PCH. 24:31 (minutes & seconds) it took me to get up that first section (approx 3 miles) of Deer Creek and in those 24 minutes I incurred 39 TSS.
A few rollers followed and quick short descent and then another 6 plus miles of constant steady ascent. And so began the chapter of legs turning to jello. And now that I've downloaded into WKO....Total TSS=303, Total IF=84% for a four hour plus ride, that included almost as much descent. Scary what I was actually doing on the non-descent time to get that IF of 84% for entire ride. Tonight I am TOAST, vegging after a few glasses of red wine.
I don't have a Garmin foot pod so I can't include the run speed while indoors but I set the TM at the right pace and stayed in the zones. Also, I used Pace instead of HR today and it's definitely more challenging. Maintaining speed throughout the interval is tougher than just holding the HR. I think I'll stick with Pace going forward.
My jubilation of enjoying our "Spring-like" weather may be getting the better of me. I was doing my big brick workout today and just had to pull the plug after an hour. My week got a little messed up and what should have been a rest day yesterday became a bike workout + some enjoyable outdoor riding. THEN I went ice skating with the kids in the afternoon and a hockey game that got us all home late. Then I tried to get up this morning and push it hard again... BOOM!
I got my 2x12's + 1x6 at goal watts (235, 239, 237). The wheels came off when I switched the 2x15 @ ABP. Nothing left in the tank!
It is supposed to be in the 40's again today. I'm going to get some outdoor time on the legs and take the kids ice skating again. Should be another fun day! Hopefully I can run okay tomorrow...
@matt: interesting thoughts. my ftp tested at 200 and i mentally try to ride at 200+, my whip kicks in anytime i see a 190 number. this has been producing interval #s ranging from 200 - 204, so i imagine i am in the same ground as you on the bump up, starting to think about what # to try and hold on the upcoming test in a few weeks. any more thoughts on this?
Did my weekend bike as a group computrainer ride at the new local studio. Ended up doing 1x25, plus a bunch of work around 85-90%+, averaging an NP of 218 for the entire duration. Felt good to push like that.
@Scott - I'm new to power this year so any thoughts I have need to be validated...hence my concern about shooting for too high a number and blowing up on the test. I'm on the Adv OS plan and the Tuesday brick this week and last is 2x20'(4'). I view this as sort of "practice" for the next test. My FTP tested at 211 the first time around and on the last 2x20 I was 218 and 223 for the intervals. But I started very conservatively and my last 5' of the second interval was 230 with gas left in the tank. My next 2x20 is on Tuesday coming up and I'm probably going to take the same conservative approach (it isn't the test, after all). If it plays about the same then for the test I'll take one of the following two approaches: a. start by shooting for 220 with the expectation that I can negative split it and empty the tank in the last 7-8 mins and maybe end up at 225-ish b. start by shooting for 230 and hope I can hang on and even-split it
I'll only do (b) if I'm pretty confident I won't blow up. That would be disappointing. It is early in the season so I'm fine to play it a bit conservative. How I feel on the actual day will play a pretty large role too.
Got the work done on Saturday but had a pretty crazy weekend so I'm just now getting around to posting. My wife had to work so I treated it like a weekday and got up early to hit the rollers. 2 x 12' @ 1.029 & 1.116, took a short break to feed the boys and then jumped back on the rollers. Had a Cub Scout Pinewood Derby and a couple errands to run on the way there as a backside limiter so I did a 1 x 22 @ 0.903. A bit of a breakthrough of sorts today. I used to ride rollers quite a bit but fell off the wagon several years ago. Broke them out for this OS and have been gradually working on my comfort level and proficiency. Saturday was the first day that I really started feeling super comfortable, did some out of the saddle work, single leg pedaling and did the whole 1 x 22 on the aero bars.
Comments
Tom- nice work. The 2x20's are a nice way to prep yourself mentally for the upcoming test for sure.
I can't decide if it's very right or very wrong that watching the Biggest Loser on Thursday is one of the motivating factors that gets me into the pain cave.
@ Jenn: Ha - i watch BL too ... .I think just to watch someone else suffer w/me.....
Went easy on the bike this morning but got it in .... hopefully not making my calf any worse (didn't feel it but haven't run since Sunday)
Did force me to go at it w/higher cadence - ave: 93 vs. my usual ave. 87 - less stress, more sweat
Interval 1: 0.94 IF
Interval 2: 0.97 IF
Interval 3: 0.99 IF
I'm putting this one in the bank so I can withdraw on it for a day when I'm a crying like a baby because I can't hit the numbers
Tonight I felt strong, hitting numbers I haven't seen since last year and was able to do it without the breath gasping effort.
I also added some stuff since I'm not running.
3x12' 318, 317, 310
I took a 1' rest after the last one and did 3' @ 340 which brought me right up to 60'
Great to see everyone else putting in the effort.
Dave
Nice job everybody, numbers are showing, everybody is getting stronger.
After the AM pool drowning almost literally as my legs were not kicking (don't do this at home, follow coaches advice), I put a very nice trainer ride. There is no doubt that my FTP is significantly higher than in week 1, these numbers may appear as overachieving, but it is not. RPE and HR were both in check, not hard hard, but not easy, solid effort with focus.
60min, AP 220W, xP 237W, IF .90, TSS 84, 2x12min(4min)@FTP
interval 1 AP 281W xP 279W IF 1.06 HR 143 cad 99
interval 2 AP 282W xP 280W IF 1.06 HR 151 cad 100
Time to recover for the weekend. Have fun guys. I thoroughly enjoy reading your reports.
Interval 1: xP 179, IF 1.04, HR 157, Cad 96
Interval 2: xP 184, IF 1.06, HR 159, Cad 98
Interval 3: xP 191, IF 1.10, HR 162, Cad 101 (pushed this one pretty hard, working hard toward the end, kept the dial above 200W for the last 2' to see if I could do it - figured tomorrow's a rest day...)
Overall 58', IF .971.
Biggest goal this season is to get faster on the bike and I can't help but think all this work is putting me on the right track.
Despite a fast 70min run this morning I still managed to get on the bike at 9:15pm upon my return to Chicago. Total 60', 10' warmup, 2x12'(4') @z4, 18' @z3.
Interval 1 (12' @z4) - NP: 217w, TSS: 21.2, IF: 1.029, cadence: 87, HR: 146
Interval 2 (12' @z4) - NP: 228w, TSS: 23.4, IF: 1.09, cadence: 89, HR: 156
"Remainder" (18' @z3) - NP: 200w, TSS: 27, IF: 0.948, cadence: 94, HR: 150
http://connect.garmin.com/activity/67642818
Nice rest day tomorrow!!!
Tonight for me consisted of:
90min Bike on trainer -
14min warm up at 76%, cadence=93;
3 x 12min (3') at 95%, cadence=92 1st interval, cadence=93 2nd interval, cadence=93 3rd interval,
31min at 87%, cadance=93
Work works, and Work=Speed
Looking forward to hooking up with Coach Rich again this Saturday, along with Gilberto, to hammer out some major climbing in the Santa Monica Mountains.
@Mike, you are going to love it. Got to let her rip.
Gettin' bulky. Oh well, it's still Feb.
SRM #1:
Duration: 14:02
Work: 262 kJ
TSS: 25 (intensity factor 1.034)
Norm Power: 310
SRM #2:
Duration: 14:02
Work: 259 kJ
TSS: 24.5 (intensity factor 1.024)
Norm Power: 307
VI: 1
SRM #3:
Duration: 6:00
Work: 114 kJ
TSS: 10.9 (intensity factor 1.045)
Norm Power: 313
VI: 0.99
SRM #4:
Duration: 15:00
Work: 231 kJ
TSS: 18.2 (intensity factor 0.855)
Norm Power: 257
VI: 1
SRM #5:
Duration: 15:02
Work: 235 kJ
TSS: 18.9 (intensity factor 0.868)
Norm Power: 260
VI: 1
Entire wko was .91...v happy bout that. Looked back at the work thus far this season and no wko has been less than .86 total w warm up, noodle time, etc. I'm sure this is the case for us all, so BIG PIC says that there really good work going on, irrespective of isolated up and down days.
Total 85', 10' warmup, 2x12'(4') @z4, 1x6'(4') @z4, 2x15'(3') @z3.
Interval 1 (12' @z4) - NP: 218w, TSS: 21.5, IF: 1.035, cadence: 88, HR: 147
Interval 2 (12' @z4) - NP: 229w, TSS: 23.6, IF: 1.086, cadence: 90, HR: 158
Interval 3 (6' @z4) - NP: 239w, TSS: 12.8, IF: 1.131, cadence: 92, HR: 164
Interval 4 (15' @z3) - NP: 198w, TSS: 22.1, IF: 0.94, cadence: 95, HR: 154
Interval 5 (15' @z3) - NP: 205w, TSS: 23.6, IF: 0.972, cadence: 96, HR: 154
http://connect.garmin.com/activity/67864106
The run was short but good. 25 mins as assigned. Overall 25:03 @ 6:59 pace. Splits:
0.98 @ 7:33
1.5@6:55
0.86@6:43
0.25@6:05
http://connect.garmin.com/activity/67864252
cheers,
Matt
solid Bike & run
Interval 1 (12' @z4) - NP: 199w, TSS: 19.7, IF: .993, cadence: 86, HR: 140
Interval 1 (12' @z4) - NP: 200w, TSS: 19.9, IF: .998, cadence: 80, HR: 146
Interval 1 (15' @z3) - NP: 166w, TSS: 17.3, IF: .832, cadence: 85, HR: 139
Interval 1 (15' @z3) - NP: 163w, TSS: 16.6, IF: .814, cadence: 86, HR: 136
It's pretty cool when little moral victories happen when you are not expecting them. . .
Went riding with my 16 y/o son today on the usual group ride that climbs part of the 2011 TOC Claremont-Mt.Baldy stage, and he always beats me up from the base of the climb to our group turn off (a climb of 5 miles at an average ascent of 7%, with one spot as steep as 11% - it can be a brutal climb if you are hammering). The lead up to the climb is a 16 mile 1%-3% ascent hammerfest with the front group riding on average above 23mph. We hit the climb together with the front group and this is where I usually pop off the back - but work is working big time and I hung with the front group for the first two miles of the climb - leaving Junior in the dust!!! Yah-freaking-hoo!!! Beat him to the top by 3+minutes. I am not yet strong enough to hang with the front group the whole way but it's crazy that I am in better shape this early in the year than I was all of last year (I was lazy last year) - and I am a FAT 20lbs heavier also.
Total ride:
@Greg, awesome job. It is obvious that work is working. Keep it up. It is sure sweet when the younger crowd starts reading sponsors on the back of your jersey.
Well, this PM brick was not easy for me. This is a 3 day swim meet weekend for me, lots of standing on my feet while coaching athletes. I am certainly gaining more appreciation for folks that stand on their feet for living.
I managed to complete the brick, had to cut the run short, but not concerned. It was a little tougher than expected. I did informally bump my FTP up to 275W in Race Day, it is there if not higher, experience tells me, just wanted to continue getting accurate IF and TSS account. I am able to execute intervals over this value consistently without excessive fatigue. Will confirm it tomorrow with a run. If the run comes out ok, I am sticking to it until the formal test.
90min, AP 230W, xP 241W, IF .87, TSS 115.37, 2x12min(4min)+1x6min(4min)@FTP+2x15min(2min)@85%
interval 1 AP 277W xP 274W IF .99 HR 143 cad 99
interval 2 AP 281W xP 279W IF 1.01 HR 149 cad 100
interval 3 AP 289W xP 284W IF 1.03 HR 150 cad 101
Interval 4 AP 237W xP 235W IF .85 HR 140 cad 100
interval 5 AP 238W xP 237W IF .86 HR 139 cad 100
Run:
2mi in 13:03, avg. 6:30 pace, mile 1 uphill and into 20mph wind, mile 2 downhill/downwind
6:49, 6:19
Tomorrow for another morning of coaching at the meet, than PM run. Legs are tired and hurting. Looking forward to reading your run reports tomorrow.
Good night everyone.
Cad has been a big focal point for me. Trying to keep it above 90 all the time. For some reason this is something struggle with when I'm on the trainer.
12' #1: TSS=20.4, IF=1.007, pNorm=233, Cad=91
12' #2: TSS=21.2, IF=1.025, pNorm=237, Cad=93
Overall: TSS=82.3, IF=.897, pNorm=207, pAvg=187, Cad=91
In Iowa it was mid-40's today. I thought as a followup I would take advantage of the great outdoors and get a little extra in. I rode an additional 25 miles on the bike I built this winter. It was awesome. First experience with a compact crank. If I like it on this bike I'm considering converting my TT bike (or finding a new frame and building a whole new TT bike). It is just great to be outside...
Yeah, similar to AT and Tom S I have mentally bumped up my FTP. But haven't changed it in the software, so my z4 work ends up being about 1.04 to 1.09 and my z3 usually ends up at 0.93 to 0.98. My best guess is that the next test will put my FTP up about 9-14 watts to ~220-225. I'm already wondering if I'll shoot for 230 and blow up for an epic test fail. Hmmmmmm.....
Rich summed up my day quite well.....
Great ride with Gilberto and Dave Ambrose today. 4:10 ride time, 60mi, 270 TSS, >6800ft gain...and 2 bottles of Powerwhatever. Not enough fluid and I was hurting at the end. Dave saw the Golden Arches at the parking lot and decided to sprint. I think we both sprinted in slow motion and then kinda imploded at the same time :-) Burrito, Big Ass Coke, lemonade, and Negra Modelo as recovery meal.
And here is my two cents....29 plus miles into the ride, we turn right for the Deer Creek ascent from PCH. 24:31 (minutes & seconds) it took me to get up that first section (approx 3 miles) of Deer Creek and in those 24 minutes I incurred 39 TSS.
A few rollers followed and quick short descent and then another 6 plus miles of constant steady ascent. And so began the chapter of legs turning to jello.
And now that I've downloaded into WKO....Total TSS=303, Total IF=84% for a four hour plus ride, that included almost as much descent. Scary what I was actually doing on the non-descent time to get that IF of 84% for entire ride. Tonight I am TOAST, vegging after a few glasses of red wine.
I got my 2x12's + 1x6 at goal watts (235, 239, 237). The wheels came off when I switched the 2x15 @ ABP. Nothing left in the tank!
It is supposed to be in the 40's again today. I'm going to get some outdoor time on the legs and take the kids ice skating again. Should be another fun day! Hopefully I can run okay tomorrow...
a. start by shooting for 220 with the expectation that I can negative split it and empty the tank in the last 7-8 mins and maybe end up at 225-ish
b. start by shooting for 230 and hope I can hang on and even-split it
I'll only do (b) if I'm pretty confident I won't blow up. That would be disappointing. It is early in the season so I'm fine to play it a bit conservative. How I feel on the actual day will play a pretty large role too.