Week 10 Bike and Brick
Pretty cool, I get to start the thread. My squadron had a goup run yesterday and I tacked on a little TRX work at the end so it most certainly was not a rest day for me. I definitely felt that this morning. Up at 4:15 to hit the rollers by 4:40 (get some coffee and walk the dog as part of the "warm up"). Felt slow right out of the gate with the warm up, went down a gear for the first 5'. Normally do 15' with 3 x 1'(1') at an increasing power level - .85, 1.0, 1.1. Seems to do a pretty good job for me getting the legs ready to work. Today it was .7, .85, 1.0. Just wasn't feeling it. Pushed through the 4 x 2.5/2.5 at 246, 248, 249, 249 with a goal of 252. The - last - one - really - hurt. Got to 1' in and thought "they said I could break it into smaller chunks...", by 1:45 was pretty sure 2:00 was all I had but suffered through working on the mental six pack. I did have a little H.U.T. - Halligan Uncontrolled Twitching - in the last 10".
Finished up with 20' at .84 on the aero bars. Will skip the run today in favor of a lunch swim. With nine weeks to go until White Lake 1/2 I've got spend a little time in the pool.
Comments
Nice job Logan! We should add this to the glossary... too funny!
I agree that H.U.T. needs to be added to the definitions. Perhaps it's part of the workout zone. 4X2.5 @1.20% last one with H.U.T. identifies that your are working hard enough. I equate this level of V02 effot to the puke bucket on FTT.
Gordon
HUT's fine for ENer's, but there is actually a medical term for the phenomenon: fasciculation. I know I've had a good race when I start to get it during recovery.
My Tuesday brick was Main Set only on Monday with the run today. My legs and overall fatigue limited my ability with no Monday rest day after the bigger weekend, and my schedule today did not allow a full bricdk any time convenient, but I can squeeze in the 25 minute run.
I'm still slowly building my IF on the VO2 intervals; I was at 1.175-1.2 yesterday. By next week, I hope to be doing them all at 1.2.
I've also started serious swimming, meaning I am progressively increasing the time/distance hoping to get to 70 minutes by mid-April. I'm at 40 minutes now, adding 5- 10 minutes per week, doing 3 swim sessions a week. Main emphasis is thinking about strong pulls every stroke in my warm up, quicker turnover in the 50's I'm doing for intervals, and finishing with technique drills. A new experience for me, as I am re-learning how to swim. After 50 years of being able to swim just fine, I suddenly lost arm strength in my bike accident last fall, and have to learn how to swim with that diminished capacity. Humbling, to see people I used to motor past now beating me.
@Al nice job on continuing to crank up the intensity and swim duration.
I started week 4 today 2X12(4') hit 200, 201 (1.0&1.01) the 1X10 and 1X6 @85%. I felt tired today going in but was able to hold the watts so I figure those watts I lost from the extended time off are coming back.
No run today.
Gordon
Nice work, Logan, Al, and Gordon.
HUTs, huh?
Nice. I'm honored. However, I didn't induce any tonight. Got on the bike with no enthusiam at all tonight. I rode outside for 50 miles on Sunday and saddling up in the pain cave was a difficult task.
Warmed up and got it done.
4x2.5' @ 387, 395, 400, 405.
85% was tough. Finished with .82 for 23'.
Disclaimer: Since I'm not doing any interval running, I am pushing these bike wkos a bit harder than I would if I were doing the interval runs. Since I'm just doing easy, frequency runs, and my season is focused on the bike, I'm experimenting a little with pushing it when I can.
Anywhoo, no brick, but I did run last night on the dreadmill after a good, hard swim.
Dave
Short and sweet tonight, just like my ride. Life/work got in the way today and tonight so all I had time to do was the MS. I warmed up for 5 minutes and then cranked out the 4 x2.5's at 210 (1.18), 208 (1.16), 204 (1.14), and 209 (1.16).
@Al - Awesome work on rebuilding the swim stroke. I have no doubt that you'll get things where you want them.
Have a good night all.
I H.U.T. after sex. Does that count?
I am back after a couple of weeks worrying and taking care of my mom post-surgery for colon cancer. She is doing fine but I am trying to get my head back in the game.
Will be on the bike tomorrow. NOT looking forward to the 2.5's. Should be interesting.
John
@ John - sorry to hear about your mom - It's good to hear she's doing better
@John - I hope you mom is feeling better and has a speedy recovery. As for the H.U.T. I think it only counts if it's a V02 effort but will leave it open for discussion.
Gordon
One thing that is nice with the Joule is that is does give me a pNorm for <5 min. My averages are a little lower than the pNorms... I managed to escape my workout without any H.U.T.'s... <br />
From WKO+ I am using pAvg instead of pNorm
2.5 on/2.5 off = 290/157
287/167
287/160
289/161
295/159
25' ABP @ 215w (IF=.886)
The running is starting to come around a bit. I am feeling really good on the bricks.
I missed my morning workout and after a long day of meetings, I came home to sit on my trainer (I HATE MY TRAINER) and I only got 30 minutes in. Never felt motivated and never got into the work. I have been mostly riding outside and after missing the weekend I was really bummed. So, I tried the 2.5/2.5 and it sucked...didn't really pull it off, so I caved to the beast and quit...Gonna try again in the morning. Chap.
Just over last week I've felt fitness coming around, and it showed yesterday.
Put on the big boy pants and did 4x2.5' ( I'd done 5x2' last week)...365-379w, last one best.
Finished the hour with a solid 15' at 290, just below FT...felt very manageable. I'm certain had I tested wattage it would have been up 10+ watts. Finished hour at 284w, best this OS. The ez run after felt really ez...all this after swimming before.
Just wish it could have been a race day.
Great work out there guys/gals...really inspiring..Halligan, keep those 400+w efforts coming, that's big brother.
I am pooping in my pants just by looking at it. No way, I will attempt that on the trainer, I am heading outside regardless of weather. What does not kill me, will make me stronger. Actually, I am dreading the run the next day, after that.
Good thing I'm only in week 4. Just remember to leave yourself enough time on Saturday as the work sets add up to 80' before and WU or CD.
Gordon
@Matt, you are a machine.
All well here! I even had to disassemble a pedal this morning.
Bike workout is done. Not easy but completing it on target.
First ride outside since Nov. 2010. 50F and light wind, it was a gently rolling course and that is the reason for power inconsistency. Otherwise, on target.
120%FTP=332W
interval 1 329W cad 107
interval 2 333W cad 103
interval 3 326W cad 104
interval 4 322W cad 98
65min, IF low .76, TSS 63.48
Neck can tell I rode outside, no 85%, saving it all for that Saturday brutality.
That honor is yours!
And in any case, hold the complement until I come back and actually say I executed the workout as planned...but of course, pressure is now ON!!
cheers
peace out
Completed the Beginner OS bike workout (Bike MS: 3 x (2.5' ON, 2.5' OFF) @ Z5 | 45' @ Z3) this morning. Here is my speed chart:
I feel like I'm dialed in with these OS workouts lately so it should be a good time to transition to IMCDA race prep in a few weeks.
@ Beth - that's funny, my pedal toe clip came apart too this morning so I had to put it back together and tighten the screws.
Late to the Thur party, but I had to do it tonight. Thurs was my off day due to having a nice dinner out with my wife and kids. Probably going bite me in the legs tomorrow, but no biggie.
I got the 2.5's done as 389, 400, 395, 392 then 25' @ 268.
Tomorrow's supposed to be nice outside, but there's a sick side of me that says do the workout on the trainer just to say I did it. Anybody can do a 2x20' and 4x2.5 outside right?
Good luck tomorrow, all.
Dave
I just posted this on our discussion board, but thought I might inlcude it here, too:
This is a BIG DAY, and I think it's one time when the whole listed workout should be done, as long as you've been building to it over the past two weekends. Resign yourself to 100-120 minutes on the trainer, or if you're lucky, time will go quicker outside (It's going to rain here tomorrow AM, so my usual weekly ride, which has a great course for this type of workout, won't be an option) The 35 minute run afterward will be a big test of how much fitness I actually have half-way thru the OS. A key to success is HYDRATING and FUELING during the bike, more fuel during "T2", and a drink half-way thru the run. Then RECOVERY FUELING and rest are in order - get 150 gms of carbs over the 4-6 hours after the brick. That's a lotta carbs, but you'll need them for the next day's run. Think of this like a race simulation, as a check to see how your training is progressing, meaning, can you handle the time and effort which a race will throw at you, or do you need to up the ante a bit in the next 2 months.
Woo hoo!!!!
Done, in. Run not happening because my house is full of doodes replacing windows. I did walk to the coffee shop/grocery store and back (2 mile ish). Does that count?
Way to go Beth! I just finished my playlist and am getting ready to clip in.
Dave
Duration: 1:14:56 (1:44:08)
Work: 1241 kJ
TSS: 107.5 (intensity factor 0.953)
Norm Power: 296
VI: 1.07
2x20@ 305, 309
4x2.5@ 361, 371, 363, 359
Ran out of time, riding long tomorrow. Thought I'd get a back to sea level bump after being at 10k+ for several days but didn't feel frisky.
No bears to be found.
Welcome back, Mr. Malone! Nice ride.
Doing Thurs bike wko last night didn't leave me feeling too fresh today. It was a struggle, but I got some work in. Not entirely as written, but it was work.
2x20' 305, 305
2x2.5' 374, 367 - I knew these weren't happening today, so I switched to 5x1' for the remainder.
5x1' 383, 395, 378, 396, 397
Total ride time of 1:25 @ .91. Now I can ride outside tomorrow w/ no agenda.
Dave