Week 2 - Bike Thread
In and effort to keep things organized, I thought I'd start this format off. The NOS group form last year did this and it helped make it easier to keep up, find topics, etc.
0
In and effort to keep things organized, I thought I'd start this format off. The NOS group form last year did this and it helped make it easier to keep up, find topics, etc.
Comments
Coach R is not messing around with Week 2 bikes. They just got real, real fast.
I need to find my big boy underoos for this week. I don't want to look ahead
No joke, and that sneeky run that's MP pace out and HMP back after a tough bike session always gets the lungs screaming.
Had to move the Tuesday bike and T-run to today because of crazy schedule this week. Was 39 degrees when I rolled outta bed and ~43 at the start of the ride.
Felt good, blasted the 3 x 8's and glad to be "officially" back into the OS groove with body, mind and spirit!
:25 run after the bike at LRP. Here is my bike data:
Interval #1:
Duration: 8:00
Work: 132 kJ
TSS: 14.4 (intensity factor 1.039)
Norm Power: 277 < 10 watts above FT
VI: 1.01
Distance: 2.295 mi
Min Max Avg
Power: 144 408 274 watts
Cadence: 51 173 100 rpm
Speed: 7.9 25.8 17.1 mph
Pace 2:19 7:36 3:30 min/mi
Interval #2:
Duration: 8:00
Work: 136 kJ
TSS: 15 (intensity factor 1.062)
Norm Power: 284 < 17 watts above FT
VI: 1
Distance: 3.45 mi
Min Max Avg
Power: 3 442 283 watts
Cadence: 87 166 102 rpm
Speed: 18.1 35.9 25.8 mph
Chasing Tom Glynn through a downhill section!
Pace 1:40 3:19 2:19 min/mi
Crank Torque: 0 397 235 lb-in
Interval #3:
Duration: 8:00
Work: 135 kJ
TSS: 14.7 (intensity factor 1.052)
Norm Power: 281 < 14 watts above FT
VI: 1
Distance: 2.971 mi
Min Max Avg
Power: 172 407 281 watts
Cadence: 75 150 97 rpm
Speed: 17 25.5 22.2 mph
Pace 2:21 3:32 2:42 min/mi
Crank Torque: 138 425 249 lb-in
Entire workout (206 watts):
Duration: 1:19:44 (1:20:57)
Work: 988 kJ
TSS: 101.8 (intensity factor 0.875)
Norm Power: 234
VI: 1.13
Distance: 25.197 mi
Min Max Avg
Power: 0 470 206 watts
Cadence: 31 196 99 rpm
Speed: 2.2 35.9 19.1 mph
Pace 1:40 26:49 3:09 min/mi
Crank Torque: 0 959 180 lb-in
Looks like you crushed that one, John! Nice work!
Like John, had to move Tuesday bike up to today. On Thursday, my family and I relocating to Montana finally. We got a whole lot of unpacking coming up....
Cranked it up 3X8min and felt great. Once I actually get a powermeter, I will be able to post some mad numbers like Stark. Good to be back.
Bike Session DONE!!! Picture me doing the Happy Dance!!! I SO wanted to snuggle into the couch in jammies and relax tonight. But I fought the urge with a little help from Steve and the thought of all of you getting your groove on this week.
Inside, trainer listening to loud music, silly music like Will Smith- Wild Wild West, Sugar Hill Gang- Rapper's delight and the Beach Boys!!!
My FT 210W
3 x 8min FT( 209, 211, 209 !!!!!)
1 x 10 at 86%
1 x 5 @ 80%
Total 57 minutes with IF .87
Stick a fork in me I am done!!
Night night
What John failed to mention about today's interval ride was that some enraged driver tried on several occasions to cut John off and "have a few words" with him.
I had my camera with phone/video/sound ready to record evidence for the police should it have escalated, but John seemed unscathed by the whole episode. I talked to him shortly after, and John said that he would have stopped and approached the guy, but he was in the middle of an interval and didn't want to interrupt it.
Truly motivated by EN intervals!
tom
294
293
292
all between .97 and .98. Good enough. Now to get my daughter on the bus and run.
Got a long day ahead as I have a 3:00 in Salem, MA today. I will be driving by tons of ENer's on the Pike and 95 today. I will be watching, you better not be slacking!
Hope everyone had a good one today.
Didn't feel it when I woke up this morning but forced myself to the cave to get it done.
As I got the first 8' out of the way I began to feel stronger and stronger. Channeled the Stark/Glynn crew.
FTP=257, the 3X8 went like this: 1st=259, 2nd=270, 3rd=271, remaining 30'=220
Total IF for the ride was .93 without 10 minute wu. I'd say it was a good morning. Oh yeah did 3.8 miles in 25min. after.
I love getting up here on the "other coast" and seeing how you guys got it done while I was sleeping!!
@Aaron- I believe there is a thread in the other forums about sticking with the power device you testd on. So if on CT but tested on PT, use the PT numbers or vice versa. Glad you are back in the land of the living. That Flu bug is brutal. We only had colds here.
Got it done this morning. 10 minute warm up and then just the work. 3x8(2). I tested at 215 FTP last week. I am doing my workouts at 222 which was my previous. That's what WKO+ is set at. I don't think I tested well at all last week.
I used the coaching software this morning.
Entire workout (203 watts):
Duration: 28:29 (29:17)
Work: 347 kJ
TSS: 45.4 (intensity factor 0.978)
Norm Power: 217
VI: 1.07
Pw:HR: n/a
Pa:HR: n/a
Distance: 9.486 mi
Min Max Avg
Power: 0 322 203 watts
Cadence: 39 170 92 rpm
Speed: 2.2 22.9 20.3 mph
Pace 2:37 26:49 2:57 min/mi
Crank Torque: 0 349 187 lb-in
I hit my intervals at 232, 227 and 225.
Hit my 3x8 as 202, 202, and 205. Then "hammered home" with 20' at 181 (.906).
Entire workout (178 watts):
Duration: 1:00:33
Work: 646 kJ
TSS: 86.8 (intensity factor 0.928)
Norm Power: 186
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 16.332 mi
Min Max Avg
Power: 0 276 178 watts
Cadence: 34 105 74 rpm
Speed: 3.2 19.8 16.2 mph
Pace 3:02 18:34 3:42 min/mi
Crank Torque: 0 412 203 lb-in
I got 1:00 total at 0.89 IF and am doing the run outside at lunch.
The warm up at that time of day is like a fog for me. I spend about 15 minutes in Z1/Z2 then do a 3X1' at FT with 1' in between.
The 3X8s came in at 302 / 306 / 311 for me .....yes I was awake by the end of the 1st one. Favorite song this morning" "Rock -n- Roll Aint Noise Pollution" of the Sirius BONYARD station. I did one more 3" interval at 320 watts to make it an even 30 mins the crawled off the bike to................I'll get the run in at lunch and extend it a bit ......
Week 2 is upon us!
I'll do the bike test Thursday, most likely. Then I'll do my weekend workouts associated with Week 1. I'll have to check with Patrick about going to week 2 or scooting on to week 3.
Nemo, you're in NZ? I am soooo jealous! Vacation, or IM? I've heard it is absolutely beautiful there! It's on my bucket list to visit!
I started the first 3x8' a little on the cautious side, but bumped it up pretty quickly and totally nailed the next two to the wall.
I also had my bike fall out of the trainer at the end of the first interval and I landed on top of studying boyfriend. Thankfully, he's softer than the floor. That was a first. Now I know to check the trainer to make sure everything is tight. =-) In true EN style, the bike didn't fall until I had 10" left on the clock.
Another first? I did the 20' brick run and it felt good. Weird.
I held Zone 5 for teh first 2 intervals and was ajust a few watts shy on the 3rd. Then finished off the rest of the hour at 85%.
It worked me over good!
The 20' brick afterwards actualy kinda felt good leaving my hot garage on the trainer and getting out in the cool wind!
Thanks for the motivation on my 8 min intervals! I actually found myself saying other people are doing this same thing right now with you. Suck it up and dont stop!
DDDAAAAMMMMNNNNNN! HUGE mojo happening this morning! Love to log in and see all this. Good job everyone!
Beth nailed the intervals "to the wall." I love it!
Shaughn is an FTP MONSTER! Huge numbers!
Another EN Acronym . . . STP = Shaughn Threshold Power
Leigh, Matt, Trent, Nemo (our lurker and glad to have her) and everyone else . . . ROCKED IT!!
Who's next?
Hit 232, 233, 236 for the 3 x 8 min. Last one was tough, but I gritted it out. A funny thing happened on the way to the Z3 work afterwards...
Somehow, 2min rest after the 3rd FTP interval was not nearly enough. I started doing some ABP, and was just shelled. Took an extra 3-4 minutes, and was able to ABP in for about an hour. Forgot how tough it can be to come off of these intervals into the 'work' section.
Mike
Have a question about race scheduling and the OS and not sure where I should post it or if I should just create a thread myself. Opportunity just came up to race Florida 70.3 in May. Company picking up the whole tab. This would be my first half. Will I have enough time to prepare? Where shall I post this question?
only had 40' so made it count
3x8'@FT:
Duration: 8:00
Work: 138 kJ
TSS: 14 (intensity factor 1.026)
Norm Power: 287
VI: 1
Min Max Avg
Power: 239 325 287 watts
Cadence: 79 95 83 rpm
2:20 Rest
Duration: 8:01
Work: 137 kJ
TSS: 13.9 (intensity factor 1.018)
Norm Power: 285
VI: 1
Min Max Avg
Power: 189 335 285 watts
Cadence: 52 116 79 rpm
2:00 Rest
Duration: 8:00
Work: 141 kJ
TSS: 14.9 (intensity factor 1.058)
Norm Power: 296
VI: 1.01
Min Max Avg
Power: 223 396 293 watts
Cadence: 57 95 75 rpm
Well done all! I got in my 3x8' all around 1.02 of FTP (310 on 305 FTP). Man the first one hurt, but last one was mentally easier...
P