Week 8 Bike/Brick with new FTP!
Today was a tough one. Had 2x20' on the schedule.
1st 20' right on @ ;317
2nd 20' was 1x10 @ 310, 45" rest, 1x5' @ 305, 1' rest, 1x5' 325
I was so ready to bail but I broke it up and made it manageable. I rested for 2' which brought me to 55' so I banged out another 5' @ 300 doing alternating standing for a minute until I hit the 60' mark and called it a day.
Even though the second 20' was tough, my NP for the 22' incuding the rest was on target, I just didn't have the legs and/or mental strength today to go straight through. No biggie, I still did .92 for an hour at the new ftp, I'll take it.
Might run later if I can.
Dave
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Comments
There is a familiar thread throughout the nation lately about sticking it out even when not hitting the numbers. Time of year, etc. The overlall effort and not the one day number is what pays dividends longer term, reference Dave's .92 above.
If anyone wants to see what kind of work thery're getting in, have a ganders at your file summary for the OS. Probably not a workout in your data less than .85.
Very good intensity and frequesncy for February.
Finally, I cracked. First bike workout of OS that I have as incomplete. Even though I did not run test yesterday, I ran a R-pace session and kept overachieving. Well, this is the result of that.
45min total, was supposed to be 2x20min(4min), I did 1x20min at IF .99, started second and cracked after a minute. I should have been smarter and started from below at 95%FTP and maybe would have done more work. Oh, well. No run after, we are getting now freezing rain. Still did 45min with a total IF .86. I guess better than nothing.
That work is much better than nothing, Aleksander. In fact, pushing yourself to the cracking point means you've worked to get there which means you're putting hay in the barn. Imagine how we'd feel if we never had to bail?
I wish I could figure the math but there is a direct correlation between that cracking point and the prior intensities (along with many other depleting factors). If I could put all my thoughts together, I'd make an argument for 90-95% intervals work versus 95-100%. My premise is that it is more sustainable and as such, a more effective a zone to work. And the overall wko intensity would remain 85+%. Probably higher.
Take your time and climb out of that hole even stronger. Recover well.
@Thanks Chris. Reading other posts, I come to think, caoches may have done this schedule on purpose to keep our inflating egos after testing down in the humble zone. I think humbled athlete can be more focused athlete. Just a thought.
Nice job getting the work in after test week. I feel rather wimpy just reporting my 2X8' @ .98 &1.0 (200 watts). I got in another 13' at .85 before I ended the workout. Overall .84, which is fine I just need to consistently get in the work now as I can't have any more weeks off.
Gordon
@AT, that may be so re: workout scheduling and humility, but remember, they didn't schedule an R-pace workout the day prior (or on any other day for that matter). You knew it was pressing yesterday when you thought about doing it in the Forbes thread. There's nothing wrong with the occasional calculated gamble, or a big reach. It's like the group ride where you hang on a stronger wheel until you pop, and then ride home at .65, tail between legs... Good for you, as long as you don't do it every day.
Our OS travels, just like a bull stock market, there are small dips here and there, but the trend is UP.
Also, I thought to myself that Coach Rich was having a giggle to himself when he scheduled the Thurs 2 x20's right after one sets a new FTP and new vdot. Sadistic crazy guy he is! I would have scheduled only 2 x12s after such a start of a week. Great work everyone, great efforts. Work Works; Work=Speed
Hey Gang, nice work out there. It has been a super tough week all around. I managed to hang onto the 2x15' by the skin of my teeth this evening. Love-hate relationship with that new FTP. Looking forward to a rest day tomorrow.
Interval #1:
Duration: 15:02
Work: 188 kJ
TSS: 25.2 (intensity factor 1.003)
Norm Power: 209
VI: 1
Pw:HR: 4.93%
Pa:HR: 2.78%
Distance: 4.683 mi
Interval #2:
Duration: 15:00
Work: 188 kJ
TSS: 25.3 (intensity factor 1.006)
Norm Power: 209
VI: 1
Pw:HR: 1.32%
Pa:HR: 1.37%
Distance: 4.763 mi
Remaining Set:
Duration: 12:10
Work: 128 kJ
TSS: 14.5 (intensity factor 0.844)
Norm Power: 176
VI: 1
Pw:HR: -0.3%
Pa:HR: 0.59%
Distance: 3.607 mi
Entire workout (181 watts):
Duration: 1:00:03
Work: 651 kJ
TSS: 83.9 (intensity factor 0.918)
Norm Power: 191
VI: 1.06
Pw:HR: 4.26%
Pa:HR: 3.06%
Distance: 17.573 mi
Amen, brother: my triathlon career is full of occasional reminders that you never know what your limits are until you go past them.
Having learned that, and feeling that I don't need to find my limit two workouts in a row (FTP test; then 2 x 20'), I adopted the strategy that, even though my FTP may rise abruptly, since I only test every 8 weeks or so, my actual ability to perform increasing amounts of work rises rather steadily. So if I had been doing my last 2 x 20 @ about 99% of my old FTP, today would be OK if I did them at 95% of my new one.
Mission accomplished. My intervals were 189/193; the last 2 x 20 (last week) was 188/189. Hopefully I can glide up to ˜ 200 over the next six weeks with no change in my RPE.
I did my 40' run in clodhoppers - very heavy trail shoes, maybe twice the weight of normal, as it snowed here last 24 hours. It started snowing again in the middle of my run, whcih was kinds fun - a break from rain! Here is pic of my power penthouse (deck) covered with snow. I'm about as far inside as I ever get, usually, I'm outside the door. I have a jacket on only because this was shot two minutes into my workout; by the middle of the intervals, I'm stripped down to just shorts, despite the 32F temp.
@Mike, I agree with you, no doubt. Here are some numbers for thought or comment, 5K TT at my estimated paces, no warm up and no cooldown carries 36.7 TSS and IF well over 1.0. My total 2400m R-pace with recoveries carries 25.77 TSS and IF .92. It appears that a 5K TT carries more recovery cost than what I did and would lead me to conclude that today's FTP workout may have been even tougher for folks that VDOT tested yesterday. That is all in theory. Subjectively, 5K TT at my age puts me in a decent hole.
It was rough, but I put up the numbers I was shooting for:
new FTP 242
20' #1: pNorm 241
20' #2: pNorm 242
The run felt pretty good even though I wasn't really pushing any faster yet. I was feeling it all day though. My left achilles was feeling tight. I'm sure with a nice day off today I'll be rip roaring to go tomorrow!
No Saturday ride posts yet? I'm hoping everyone's too busy getting there ride on and not cratering after a week of testing.
Either way, make sure you tell us how you're doing. We're heading into some new territory with VO2 work coming up. Gotta make sure we're all hangin' in there.
My ride is done.
2x15' 318, 307, 1x5' 322, 2x15' 257, 271
That 1st 15' @ .85 or .80 in my case is always such a beatch. I've learned to just pedal away and see where I settle. By the second one, I'm usually in a groove, but the first one is always such a struggle. Nice to be able to get 90' in and have it all be good solid work.
Dave
@Halligan - Ran today. OS 40' run. Will ride tomorrow.
Loving the mojo in here! And loved Mr. Malone's post and Mr. Ambrose's words of wisdom. Spoken from experience.
Workout #2 with the new zones and still working my way into them. Overall pretty happy. I've been playing more with my bike fit. I slid my saddle as far forward as I could and it made a big difference in how my shoulders felt. I spent more time in aero today than I have on any other workout.
2x15 @ FTP=242: 242,244
1x5 @ FTP=242: 241
2x15 @ ABP=206: had to shorten to 20' straight @ 205
Cadence for all FTP sets was right at 94
Cadence for ABP was 89. I was working really hard to find a gear/cadence that would lock me into that 206w. it was amazing at times how easily I was spinning along @ 19.5-20 mph while doing this.
Looking for some thoughts on the end of these workouts when I'm running out of time to do my 2x15 @ 85% I got 1:25 of total ride time with a scheduled of 75 min. Do I need to extend this workout planning to get this extra ride time in? Inevitably when I do my 15' warmup + the FTP work I'm bumping right up against an hour+ already.
It's going to take some work to get use to the new zones. Just as soon as figure out the cadence/gearing (again), I think it'll get better. For now, time to relax and NOT think about next week's VO2 work.
@Mike - Good Luck with the race tomorrow, I'm sure you'll do great.
@Halligan - way to get it done. Your numbers and comments are solid motivation. Great job.
@Tom - Great work, you and I seem to be on a similar pattern. Nice to have it done.
Enjoy the run tomorrow (or Ride Mr. Stark).
Just completed the Beginner OS bike workout (Bike MS: 2 x 10' (3') @ Z4 & 2 x 15' (2') @ Z3). The HR Monitor was freaking out again so the Speed Chart is a better representation of the workout:
My legs were burning during the first interval due to the Wednesday TT and long workout on Thursday but they felt fine once I got past the first interval.
@ ;Allen,
If you haven't already done so, check out these posts from DC Rainmaker about HR problems monitor problems. Once upon a time I was having problems as well and know how irritating it can be. A call to Garmin and a free replacement with the newer model solved my issue.
Good luck!
http://www.dcrainmaker.com/2010/04/...-rate.html
http://www.dcrainmaker.com/2010/11/...ratic.html
So I did a brick workout of 60' bike with 3x10'(4') @ z4. Actually I felt pretty good considering the circumstances. Even with the new FTP I was nailing the intervals.
Interval 1 (10' @z4) - NP: 223w, IF: 0.989, cadence: 87, HR: 139
Interval 2 (10' @z4) - NP: 229w, IF: 1.017, cadence: 89, HR: 156
Interval 3 (10' @z4) - NP: 234w, IF: 1.040, cadence: 90, HR: 168
Remainder (8' @z3) - NP: 196w, IF: 0.871, cadence: 93, HR: 161
http://connect.garmin.com/activity/69972749
The subsequent 30' run was also pretty strong. Started a bit slow then built up and finished very strong, including a sub-6:00 pace for the final quarter mile (for me that is a very fast kick to the end).
http://connect.garmin.com/activity/69972967
I then ran on Saturday so tonight (Sunday) will do my Saturday long brick before heading into week 9 VO2 max and another insane week of business travel across the ocean...
Cheers,
Matt
Hello everybody, it has been a while, pretty busy testing week that was ending for me with coaching at a two day DII meet. Had to move the bike to Friday, yes it was too close to a failed 2x20min FTP the day before, legs told me that, but did at target with lots of digging. I am learning to suffer to new heights. No 85% work, I hate when that happens, I like those a lot. Just thought that would put me over the edge.
60min, AP 238W xP 251W IF .91 TSS 83.28 2x15min(4min)+1x5min@FTP
interval 1 AP 279W xP 277W IF 1.00 HR 148 cad 99
interval 2 AP 279W xP 277W IF 1.00 HR 154 cad 100
interval 3 AP 287W xP---- IF 1.04 HR 152 cad 101
Looking forward to a week 9 start. Have a good night folks.
I did Saturday's bike today, after doing my first indoor set oftreadmill intervals this season on Saturday. That run was 3 x 1 mi (4') @ about 6:35 pace. I didn't do a run test this week; I had planned on trunning a 5K outdoors Sat AM. But after 4" of snow followed by temps down to 20F, I thought the risk of slipping on ice outweighed any chance of doing well on an iffy course. So I just ran the intervals at the pace I did a year ago, and all went well; hard but successful.
Today's bike was 2 x 15, + 5' at FTP, then 2 x 15 @ 85 %. My IF for the intervals were 0.975, 0.983, 0.972, 0.83, 0.87. Followed by the 30 min brick I didn't do after the FTP test earlier this week.
To me, this is a key workout, in the sense that it is one of those where we are training to train. IOW, looking ahead to week 10, when there is a 2 x 20' @ 100%, 4 x 2.5' @ 120%, 2 x 15 @ 85%, and a run of 35 min. I want to be ready for that one. Completing that week 10 wko will be a big psychological boost, and will take some hardcore confidence and effort to accomplish. I'm looking at it as my first race of the season.
I also got in Saturday's bike ride today. Took yesterday off with some foot soreness so no brick.
2X8 FTP and 2X10 @85% ;I hit .99, 1.01; .85 &.86. On to week three for me next week.
Gordon
The bike was 93 mins: 10' easy warmup, 2x15'(4')@z4, 1x7'(5')@z4, then 2x15'(2')@z3. I screwed up timing some of the recoveries so ended up adding some time and thus 1:33:30 in total time.
My body is a bit out of sorts with travel, and the weekend in Michigan was full of much food and "beverage", so this workout was a grind. But I managed to hit the numbers and get it done.
Interval 1 (15' @z4) - NP: 225w, IF: 0.999, cadence: 89, HR: 153
Interval 2 (15' @z4) - NP: 226w, IF: 1.005, cadence: 90, HR: 164
Interval 3 (7' @z4) - NP: 234w, IF: 1.040, cadence: 92, HR: 169
Interval 4 (15' @z3) - NP: 189w, IF: 0.842, cadence: 94, HR: 154
Interval 5 (15'' @z3) - NP: 293w, IF: 0.856, cadence: 95, HR: 151
http://connect.garmin.com/activity/70542995
The brick run felt okay but just wasn't as fast as usual. HR much lower than usual...very strange. Overall 25:34 @ 7:02 pace.
http://connect.garmin.com/activity/70544073
I agree with Al that these are really key workouts. Long with intensity. Looking ahead there are some intense bricks, so it's good to nail these ones.
Cheers,
Matt
I went off piste too and did 4 hours in the hills and came in with a .801, with an np of 244. Felt really good to take the OS work out on the road. I rode conservatively and while the junkyard was a little sore after 3 hours, the volume was not a problem. I had not been on any ride longer, indoors or out, than 90 minutes since October.
Work be workin'.