Late checking in today but I did finish the Beginner OS bike workout this morning (Bike MS: 2 x 10' (3') @ Z4 & 34' @ Z3). The Garmin was acting up again so no fancy chart today. Felt good to dial back the intervals to 2x10 today after the 2x15 on Tuesday.
Since I tested earlier this week, I had new power zones to look forward to. For once, I decided that not getting 100% would be OK. I achieved 98% on each of my 2x15' and felt really good about it. I decided to get on the TM for the run with the thought that if I hurt, I could stop. Putting the shoe on was just a bit uncomfortable, but walking was fine. Made it through the boring 30' of EP on the TM and was thrilled to not have pain all day. Rest works!
@steve, I am thinking that I may end up at 235 or so. 240 at the absolute peak. Based on some funny calibration stuff, my January FTP was probably about 220-225. What are you shooting for?
Right about the same! I hope to bump up the vdot as well to 44
Nice work everyone! Looks like you are all prepared for next weeks test :-)
I have had a lousy week trying to recover from my trip to Chicago last week. Missed last weekends workouts earning SAUs with the DW in Chicago. Came back with a bit of a cold and a project on-fire. Managed to get in a decent bike on Tuesday and a so-so run this morning before what is already a 16-hour, and still counting, day at the office. On call the entire weekend, plus it is my daughters 6th birthday, so will hopefully squeeze in something, anything.
The bright-side to this weekend is that I have an appointment to be fitted for an Ordu. This should help eliminate some of the stress and build some of the missing mojo. Still hope to have a solid testing week, especially on the run, but will do my best.
Have a good weekend folks, and see you on the open road, soon!
@David - So do I owe you coffee now too if you predict my new FTP??? ;-) I hope you're right, I'd totally take a 17 watt increase +8% in one test period would be pretty darn cool!
I am cheering for everyone to have some incredible test results!!
@David... I like the way you think! Good luck with YOUR test next week. 13-16w would be a nice bump.
Did my 2x12(4) and was rewarded with some nice numbers this morning. Felt pretty good @ 252w and 257w respectively. I'm hoping to meet your expectations and then some!
Nice work everyone! I haven't been posting in here because I've been battling a sore, tight, left hamstring, and am not doing great at crushing anything. No PM, so doing it ABP. Instead of bike/brick today, I opted to do a 6 mile run/walk w/some marathon friends. Slow, but good to get outdoors. Might do the bike this afternoon.
Well, my son was angry all week about me beating him up our regular climb and he took it out on his old man today. Ouch! He crushed me up the climb today - so props to him for digging deep and pushing a solid 4.15w/kg all the way to the top. Once he was safely out of sight I settled in a rode the EN way and counted 5 guys that came back to me over the course of the climb - that is a good confidence builder for me because it continues to reinforce the wisdom of the EN team.
Weather finally improved enough to get in my first outdoor ride in a long time . . . plus it was my first outdoor ride on my new tri bike. Was curious to see how much different it would be outside after having been on the trainer for months. Safe to say my bike handling needs some work and it's WAY harder always having to look up to see where you're going. Have a feeling my neck will be a little sore tomorrow. My A race isn't until September, so plenty of time to get dialed in.
Anyway, ride went fine, was pretty excited at how much speed I could hold in the aero position for my 2x 10 @z4 intervals . . . avgd almost 22 mph on the first one . . . which is really really fast for me.
Presto chango in the garage and out for a 2.5 mile run to the park to meet my wife and kids. Felt pretty hammered as I got started, but checked my first split and was pleasantly surprised. Decided to pick it up and see what happens. Keep in mind my paces are something like . . . .z2 = 8:56, z3 = 8:39, z4 = 8:22 . . . here are my half mile splits:
Wind howling but warm so outside again, up a grade. Makes it so much easier than staring at the pm on the trainer. However, it is a different kind of work, pushing the lower cadences. Legs are worked. Weather is turning back to winter here so back indoors next week. Should be an interesting test.
Second ride with my new FTP went MUCH better. Felt very strong today on both the bike and brick run. I was extremely worried after Thursday's 2x12' that my new FTP was simply too high for training intervals. But today I was thinking "I should just scrap the workout and do a test, I'll for sure be 7 watts higher". Funny how that is. You just hope you feel that way on race day.
Full ride of 90' with z4 intervals of 2x14'(4') and 1x7'(5'), then 2x15'(2') at z3.
The brick run was also very solid. I started a bit slow with the first mile at 7:28, then managed to average down the pace to 6:56 for the 4.1 mile run overall. So a nice build (it helped that I ran into the wind on the outbound half, then with the wind from behind on the way back).
Weather finally improved enough to get in my first outdoor ride in a long time . . . plus it was my first outdoor ride on my new tri bike. Was curious to see how much different it would be outside after having been on the trainer for months....
Hey, this is me today also!
This was my first return to the 'scene of the crime', the weekly tri club ride where I injured myself last Sept. I gave a little thought to the possibility of some PTSD, but really, the route is too familiar over the years to bring on any anxiety (except for the stretch where we went by the live ammo target practice on the shooting range of this Army base - I was afraid the severe side wind of 30 mph or so would steer some 0.50 calibers our way.) I did stop at the approximate site where I rammed the pick-up @ 25 mph, to give a little thanks and acknowledgement for my life and recovery.
This ride is not your typical Sat AM group ride. The ride leader and I are both EN members, so there is some recognition of the needs of FTP interval work, and the set-up of the deserted roads on this section of Ft. Lewis allowed me to get in three intervals of 16'/13'/&7' (plan called for 2 x 14, and 7) @ 184, 196, and 183 watts (FTP is 185-190 these days), followed by 80-85% segments of 11'/8'/14' staying comfortably within the group.
The day followed my first 24-hour call shift at the hospital in nearly six months, and combined with my 2 weeks of skiing, I'm feeling I have returned to normal functioning, though I still have several residual physicial issues which don't seem to hinder work or bike/run.
Completed the Beginner OS brick workout this morning (Bike MS: 2 x 10' (3') @ Z4 & 2 x 15' (2') @ Z3 | Brick Run: 15' @ Z2 & 15' @ Z3). Here's my HR chart:
The bike workout was easy so I'm definitely ready for the bike TT on Monday. The big question was how my right foot would feel. I skipped the run workout on Wednesday to give it time to rest and the good news is it felt great during the brick run. Can't wait to see how well I do in the TTs next week.
@ Al - I'm definitely going to try an join you with the local tri club once we get more consistent weather. Today was definitely nice enough. I haven't had my new bike outdoors yet so I'm curious to see how I do with a triathlon bike on the roads. But so far I'm getting used to training in the aero position and my neck muscles are getting conditioned for it.
My erratic OS continues. After my impromptu FTP test on Tues, I took Wed off, ran a little on Thurs while battling a cold and was on the canvas again on Friday with another lovely winter virus.
Felt better on Sat, so I tried the thurs bike. 1x12' 315, then the wheels came off. I knew I didn't have another full set, so I went 3x4' with 1' rest and was barely able to hold 90-95%. Finished, got off the bike and sat slumped over on my basement stairs.
Gave it another go today and did sat wko out. My intent was to see how I felt and if it wasn't there, it would be a 80% effort wko. 5' in and I started at 85% set, then I felt good so I pushed it and made that the first 14' set. Ended up being 302.
2nd 14' was much stronger at 313.
7' was 314.
2x15' were both at 269. Overall, a very good 90' on the bike and I wasn't slumped over on the basement stairs afterward.
My bike only got done late last night. Finally an end to mangled up week.
Saturday ride was a second day in a row FTP session, so adjustments were made on both rides. I reduced the first one to 2x10min and made it combined with a VO2max swim, so swim/bike combined for a total of 2 hrs. All on target.
Saturday ride, FTP work only and no 85%. This was my first lousy performance in the OS so far. I just did not have it and struggled. Did crack in the second interval but thanks to you kept going and recovered to finish it, not great but within the guidance for intensity level.
No run after, was mentally drained down and that was it.
60min, AP 227W, xP 244W, IF .89, TSS 81, 2x14min(4min)+1x7min@FTP
interval 1 AP 280W xP 278W IF 1.01 HR 156 cad 100 this was a higher than usual HR on interval 1, usually it comes @146-149
interval 2 AP 268W xP 264W IF .96 HR 156 cad 99 I cracked in the first half of this and kept recovering through to normal AP
interval 3 AP 273W xP 268W IF.98 HR 156 cad 99
So there it is, glad it's over, now need to recover hard and fast for Monday test.
I am grateful for David's belief in me but I think that I may not be able to live up to his expectation. Does not mean that I will not try, but interval 1 will go conservative, interval 2 will be a total suffer fest. I am having a feeling that I am around 275-278W. Now that I have said it, will see.
Thank you folks for keeping me going. Have a good night.
Comments
My early predictions -
@Tom.... your FTP test next week yields at least NP=242. Solid, steady, progressive has been your trademark.
@Greg - at least 232 NP next week.
@Mike - at least 243 NP next week
@Matt - close to 228-230NP
@Stark - around 254 NP
@Chris - around 221 NP
@Scott - around 205-207NP
@Aleksandar - greater than 280 NP
Myself --- forecasting around 273-276 NP
Work works, Work=Speed
Right about the same! I hope to bump up the vdot as well to 44
I have had a lousy week trying to recover from my trip to Chicago last week. Missed last weekends workouts earning SAUs with the DW in Chicago. Came back with a bit of a cold and a project on-fire. Managed to get in a decent bike on Tuesday and a so-so run this morning before what is already a 16-hour, and still counting, day at the office. On call the entire weekend, plus it is my daughters 6th birthday, so will hopefully squeeze in something, anything.
The bright-side to this weekend is that I have an appointment to be fitted for an Ordu. This should help eliminate some of the stress and build some of the missing mojo. Still hope to have a solid testing week, especially on the run, but will do my best.
Have a good weekend folks, and see you on the open road, soon!
Pete
Out of the basement and off the drainer for 2x10 yesterday. Found some sweet climbs. Back at it again tomorrow.
No PM, but I can feel this stuff working!
http://connect.garmin.com/activity/68825052
@David - So do I owe you coffee now too if you predict my new FTP??? ;-) I hope you're right, I'd totally take a 17 watt increase +8% in one test period would be pretty darn cool!
I am cheering for everyone to have some incredible test results!!
Did my 2x12(4) and was rewarded with some nice numbers this morning. Felt pretty good @ 252w and 257w respectively. I'm hoping to meet your expectations and then some!
Have a great weekend everyone.
GP
Weather finally improved enough to get in my first outdoor ride in a long time . . . plus it was my first outdoor ride on my new tri bike. Was curious to see how much different it would be outside after having been on the trainer for months. Safe to say my bike handling needs some work and it's WAY harder always having to look up to see where you're going. Have a feeling my neck will be a little sore tomorrow. My A race isn't until September, so plenty of time to get dialed in.
Anyway, ride went fine, was pretty excited at how much speed I could hold in the aero position for my 2x 10 @z4 intervals . . . avgd almost 22 mph on the first one . . . which is really really fast for me.
Presto chango in the garage and out for a 2.5 mile run to the park to meet my wife and kids. Felt pretty hammered as I got started, but checked my first split and was pleasantly surprised. Decided to pick it up and see what happens. Keep in mind my paces are something like . . . .z2 = 8:56, z3 = 8:39, z4 = 8:22 . . . here are my half mile splits:
4:23, 4:03, 4:05, 3:57, 3:52!
Looking forward to testing next week. Work works!
1x7@316
1x30 @269
Wind howling but warm so outside again, up a grade. Makes it so much easier than staring at the pm on the trainer. However, it is a different kind of work, pushing the lower cadences. Legs are worked. Weather is turning back to winter here so back indoors next week. Should be an interesting test.
Good luck JOS peeps!
Good work, everyone! Bike done in the a.m.! I may be a morning person, after all.
Full ride of 90' with z4 intervals of 2x14'(4') and 1x7'(5'), then 2x15'(2') at z3.
Interval 1 (14' @z4) - NP: 225w, TSS: 23.1, IF: 1, cadence: 90, HR: 147
Interval 2 (14' @z4) - NP: 229w, TSS: 24.2, IF: 1.018, cadence: 91, HR: 158
Interval 3 (7' @z4) - NP: 230w, TSS: 12.3, IF: 1.024, cadence: 91, HR: 16
----------
Interval 4 (15' @z3) - NP: 196w, TSS: 19, IF: 0.872, cadence: 95, HR: 150
Interval 5 (15' @z3) - NP: 200w, TSS: 19.7, IF: 0.887, cadence: 96, HR: 146
http://connect.garmin.com/activity/69026238
The brick run was also very solid. I started a bit slow with the first mile at 7:28, then managed to average down the pace to 6:56 for the 4.1 mile run overall. So a nice build (it helped that I ran into the wind on the outbound half, then with the wind from behind on the way back).
Laps (dilsance / pace):
0.9 / 07:28
1.07 / 06:56
1.05 / 06:53
0.63 / 06:43
0.24 / 06:34
0.25 / 06:00
http://connect.garmin.com/activity/69026435
Cheers,
Matt
Hey, this is me today also!
This was my first return to the 'scene of the crime', the weekly tri club ride where I injured myself last Sept. I gave a little thought to the possibility of some PTSD, but really, the route is too familiar over the years to bring on any anxiety (except for the stretch where we went by the live ammo target practice on the shooting range of this Army base - I was afraid the severe side wind of 30 mph or so would steer some 0.50 calibers our way.) I did stop at the approximate site where I rammed the pick-up @ 25 mph, to give a little thanks and acknowledgement for my life and recovery.
This ride is not your typical Sat AM group ride. The ride leader and I are both EN members, so there is some recognition of the needs of FTP interval work, and the set-up of the deserted roads on this section of Ft. Lewis allowed me to get in three intervals of 16'/13'/&7' (plan called for 2 x 14, and 7) @ 184, 196, and 183 watts (FTP is 185-190 these days), followed by 80-85% segments of 11'/8'/14' staying comfortably within the group.
The day followed my first 24-hour call shift at the hospital in nearly six months, and combined with my 2 weeks of skiing, I'm feeling I have returned to normal functioning, though I still have several residual physicial issues which don't seem to hinder work or bike/run.
@ Al - I'm definitely going to try an join you with the local tri club once we get more consistent weather. Today was definitely nice enough. I haven't had my new bike outdoors yet so I'm curious to see how I do with a triathlon bike on the roads. But so far I'm getting used to training in the aero position and my neck muscles are getting conditioned for it.
My erratic OS continues. After my impromptu FTP test on Tues, I took Wed off, ran a little on Thurs while battling a cold and was on the canvas again on Friday with another lovely winter virus.
Felt better on Sat, so I tried the thurs bike. 1x12' 315, then the wheels came off. I knew I didn't have another full set, so I went 3x4' with 1' rest and was barely able to hold 90-95%. Finished, got off the bike and sat slumped over on my basement stairs.
Gave it another go today and did sat wko out. My intent was to see how I felt and if it wasn't there, it would be a 80% effort wko. 5' in and I started at 85% set, then I felt good so I pushed it and made that the first 14' set. Ended up being 302.
2nd 14' was much stronger at 313.
7' was 314.
2x15' were both at 269. Overall, a very good 90' on the bike and I wasn't slumped over on the basement stairs afterward.
Good luck to all doing the test tomorrow.
Dave
My bike only got done late last night. Finally an end to mangled up week.
Saturday ride was a second day in a row FTP session, so adjustments were made on both rides. I reduced the first one to 2x10min and made it combined with a VO2max swim, so swim/bike combined for a total of 2 hrs. All on target.
Saturday ride, FTP work only and no 85%. This was my first lousy performance in the OS so far. I just did not have it and struggled. Did crack in the second interval but thanks to you kept going and recovered to finish it, not great but within the guidance for intensity level.
No run after, was mentally drained down and that was it.
60min, AP 227W, xP 244W, IF .89, TSS 81, 2x14min(4min)+1x7min@FTP
interval 1 AP 280W xP 278W IF 1.01 HR 156 cad 100 this was a higher than usual HR on interval 1, usually it comes @146-149
interval 2 AP 268W xP 264W IF .96 HR 156 cad 99 I cracked in the first half of this and kept recovering through to normal AP
interval 3 AP 273W xP 268W IF.98 HR 156 cad 99
So there it is, glad it's over, now need to recover hard and fast for Monday test.
I am grateful for David's belief in me but I think that I may not be able to live up to his expectation. Does not mean that I will not try, but interval 1 will go conservative, interval 2 will be a total suffer fest. I am having a feeling that I am around 275-278W. Now that I have said it, will see.
Thank you folks for keeping me going. Have a good night.