Week 15 Bike/Brick
It is getting pretty quite here. Many may have transitioned out of OS. I am also transitioning out into Advanced Short Course straight into week 15. I can post it here as well to keep this going.
I did today OS week 15 Tuesday brick, so I will plant it here. On the road, happen to be in Lake Placid, found this little ma and pa gym with a stationary bike and treadmill, oh well, being at an Ironman venue with no bike, lakes are still frozen.
Total 75min bike, 2x20min(4min)@FTP totally by feel, it was an expresso type stationary bike that reads watts, just used it to make an even effort, watts did show a little higher than I have been cracking at lately doing this. 30min run after, 15min@HMP. Lost a lot of water as there was no ventilation. Quads began to cramp in the final minutes.
If we got all we wanted out of posting these here, let me know and I will stop.
Comments
I've admittedly been MIA the last few weeks - got super busy at work and am dealing with plantar fasciitis, so no running...
The 2x20 just about killed me this morning. It may be because I'm still sort of transitioning back to the early morning routine and it may be because I haven't adjusted to my new zones yet... or that it was really warm and humid in my condo... I don't know but I was one big sloppy pile of goo when it got done.
My range is 159-167. the first 20; my NP was 156. I did eek out 159 for the 2d 20. I took a 5' recovery between the two sets because, well, I needed the extra minute. Spun for 10 more minutes in Z3 and called it a day. No brick for me. Grumble. Interesting that I had to do it sitting up, too. I've really tried to stay aero more often than not in OS (testing out my new bike fit/new saddle/new aero pad position) but I just couldn't do it this morning.
I can't remember, I think I'm in OS another 2 weeks before skipping out to do the last 6 weeks of HIM prep for Eagleman in June... I just hope I can run by then.
@Becky, I have been cracking so badly at 2x20min that it is not even funny. I mean power levels at 90%, heat, humidity and wind and made me couple of times wanna cry. I posted it in the forum and got some good advice. Just patience and hard work, I guess.
I'm looking to drop into a SC plan this week or next, too. Really, though, I'm just winging it through early May. Glad to still have the JanOS group to post to!
ok, got mine in. Last week, I was down in tucson for a conference, and shipped my bike with
Long sotry short, I got in some 700 TSS points in biking alone, but boy did it feel good.
when I did the 2X20, I managed to get both intervals at IF 0.99 and 0.977
and the brick run was a success. I could've pushed it, but I could swear I felt my right hammy twitch near the end, so i backed off...
now got 4 days of massive work, so workouts not looking great -oh well ;-)
Back to the FTP rides…75' with 2x20' (4') @ z4.
First ride with my new FTP and training zones. Also first ride with my new Orbea frame (purchased used off of famous EN teammate Matt A). Fit was perfect, the guys at GAG replicated the fit of my Felt with great fidelity. I guess I'll see if I have any nagging issues after a few long and difficult rides but so far so good.
Interval 1: 20' @z4 – NP: 231w (IF 0.985), cadence: 87, HR: 154 (max 170)
Interval 2: 20' @z4 – NP: 232w (IF 0.985), cadence: 88, HR: 173 (max 182)
(btw it is WKO that says the IF was the exact same for both despite NP differing by 1 watt…not sure I understand how that works).
Interval 3: 17' @z3 – NP: 197w (IF 0.838), cadence: 92, HR: 168 (max 173)
http://connect.garmin.com/activity/78912977
Major issues with my leg injury during the brick run so I called it off after only 4:30 and walked home. No need to push and aggravate it at this point. The physio session today was pretty intense, hopefully it translates into some improvement. Disappointing and frustrating that a hamstring issue has caused all of these other injuries as a result of other muscles, etc "compensating".
Cheers,
Matt
I'm finally feeling better (85%) and today is the start of my 7 week time trial race series. So, I'm going to start mixing up my days to accommodate the races. I'm psyched but a little nervous after missing the last week of training.
Anyhow, I'll do my best and continue posting until I pull the rip cord into HIM training in week 19.
@Matt - I hope you heal up soon, it sucks having to "walk" home from a run. I've done it a few times and it's never fun.
Have a good week all...
I joined the local group ride for a change today. I haven't been outdoors much and when I was it wasn't on a "fast bike". Took my Giant TCR Comp Zero off the hooks and rode it. After riding the trainer and touring bikes all winter I felt like I was floating out there. It was only a 25 mile ride, but I averaged 19.5. Considering the slow rolling out of town and back into town I think it was pretty awesome.
I didn't take my powertap. It is still on my TT bike in the trainer and I'm too lazy to want to swap wheels!
I suppose in the interest of full disclosure I really didn't do my brick run all that well. I really blew my wad in my euphoria of being in the group ride. Got through about 15 minutes of running and I was just running on empty.
This was my first outdoor ride of the season. All of my workouts had been on the trainer in my basement, so I was looking forward to seeing what sort of power I would generate outside. In addition to being outside for the first time, it was also my first time on my new wheels (SRAM S80/S60 combo). The first thing I noticed was how light the bike felt and how responsive the handling was. Big difference from my DT Swiss wheels. My indoor FTP is up to 190 and I figured there is usually about a 10% difference between outside and inside FTP's. Sure enough, I rode at exactly 1.10 (209). Mentally, this did wonders for me. My goal going into the OS was to exit north of 200 (which I've never done). Considering the weather and the fact that I haven't done any workout since the last FTP test due to a sinus infection, I'm totally psyched as to how I'm trending.
Workout assigned was 60', although I extended to 75' due to some missed runs this week.
- 10' warmup
- 3x 10'(4') @z4
- 2x 10'(3') @z3 (this was the "remainder time"…I broke it into 2 parts)
Felt pretty good, the 10' intervals really are a piece of cake compared to the brutal 20' ones on Tuesday. I was able to get more power in each successive interval, so no fade. HR was pretty low tonight.
Interval 1: 10' @z4 – NP: 236w (IF 1.005), cadence: 88, HR: 150 (max 160)
Interval 2: 10' @z4 – NP: 240w (IF 1.02), cadence: 89, HR: 162 (max 168)
Interval 3: 10' @z4 – NP: 244w (IF 1.037), cadence: 90, HR: 169 (max 176)
Interval 4: 10' @z3 – NP: 204w (IF 0.868), cadence: 93, HR: 162 (max 166)
Interval 4: 10' @z3 – NP: 210w (IF 0.892), cadence: 84, HR: 162 (max 166)
http://connect.garmin.com/activity/79247274
Cheers,
Matt
@ ;Matt: Man vs. Food? I'll have to check that out. What ever works!
@ ;Aaron: Congrats!
@ Tom: Snort: blew your wad. SO funny and totally sums it up (or so I've heard). We need a female equivalent expression...
I got the bike in late Thursday nite - all RPE - 2 x 15 (z4 = about 245W) but was pooped when done. I am getting better at knowing what watts I'm pushing w/o looking (at least on trainer) - I usually tend to push harder. I guess so long as it feels like a hard effort - I'm working.....
Due to weekend weather forecast will switch workouts around and probably swim on Friday. One more week of JOS for me !!
I did 220 K of riding in San Diego in three days over last weekend, and returned to the trainer for 2 x 20' session (this is the time of year here we say, Fuh, it's STILL raining?). I was astounded by how (relatively) easy it was to go 1.03 and .975 IF for the two intervals, even with my new FTP, up 8% last week, woo hoo. I'll hit it again on Sunday, and look for a long ride outside each week from here on out, if the weather would just COOPERATE!!!
Today AM coached swim clinic, missed some swimming, PM was adv. SC Thursday bike, 4x2.5min(2.5min)@120%FTP.
Good work as I was able to penetrate the target ceiling but not straining at all, just measuring effort. These do not concern me nearly as much as 2x20min. They always seem harder than VO2max work. Ability to perform there directly reflects on short course racing ability, so will see tomorrow how it all comes together.
total 70min, IF below .80, after intervals took it easy as real work comes tomorrow.
120%=332W
333W 336W 338W 335W, cad 106-107, HR never reached threshold top, quite normal given the lag
I am feeling that I made gains in VO2max department, feeling way more comfortable now than at the start of that JOS segment, SC focuses on the same for the rest of the plan while I fear my FTP level has not moved up. Will see how tomorrow PM goes 2x20min(4min)@FTP+3x2.5min(2.5min)+run 20min HMP/TP, AM is a 4600SCM swim.
Keep it up guys and girls.
Workout assigned was 75', and my original intent was to complete it as follows:
- Full 22' "standard warmup" (10' easy then 3x3'(1')@z3)
- 5x 2.5'(2.5') @ z5
- "remainder" 28' at z3
Almost packed it in after the warmup, but then realized I'd have to admit colossal failure to you all, so pushed forward into the main set, which I had to modify as follows:
- 2x2.5'(2.5') @z5
- 4x1.5'(1.5') @z5
- 2x14'(3') @z3
Even with the modification I was unable to hit 5 of 6 z5 power numbers although was within 1-3 watts on all of them. I probably could have hit 3 of the 5 I missed if I realized my new z5 was 282…I thought it was 280 for some reason. In addition, I didn't hit z1 (65%) in ANY of the recoveries.
On the z3, I managed to grind out the total 75' with z3 time at just over 85% (i.e. just above the top end of z3).
z5 intervals, 120%=270, 65%=153
2.5': 284/150, cad 94, HR 157 (max 168)
2.5': 281/130, cad 94, HR 163 (max 177)
1.5': 278/141, cad 93, HR 159 (max 169)
1.5': 281/139, cad 94, HR 163 (max 176)
1.5': 280/132, cad 94, HR 165 (max 176)
1.5': 280/141, cad 93, HR 165 (max 176)
"Remainder #1": 14'@z3 – NP: 199w (IF 0.848), cadence: 92, HR: 159 (max 163)
"Remainder #2": 14'@z3 – NP: 203w (IF 0.866), cadence: 93, HR: 155 (max 159)
http://connect.garmin.com/activity/79798812
Cheers,
Matt
Is that a workout in the SC plan? I don't see it on JOS advanced. Just want to make sure I'm not missing anything. Reminds me of JOS week 9, actually...
@Matt, great to finish it. I pooped out during the swim warm up this AM.
Yep, workout in adv. SC, but it got modified. As I had to change the week a little due to work, today was a 3rd day in a row of going at it. I completely cracked during just the warm up of the swim, so I got out and called it.
PM was bike/run but bike was only 2x20min+easy run 5mi after.
I dread that Apollo Race Day as it always shows my interval xP=NP lower than AP. It is a different algorithm that Skiba uses that is pissing me off. NP should be higher than AP on these so xP should indicate that, but it does not. Done ranting. Thanks for listening.
Turned out a solid bike ride even after yesterday's 4x2.5min.
115min, IF .80, TSS 111.00, 2x20min(4min)@FTP
interval 1 AP 277W xP 276W IF 1.0 cad 101 HR 154
interval 2 AP 272W xP 270W IF .97 cad 104 HR 162
Rest of the ride uneventful, well deserved lallygagging in Z1, my legs were done.
Here is the interesting piece of data. Course for these is a flat loop, 70F, wind SW@16 gusting over 20mph. I do not usually publish average speed, interval 1 was 25.0 mph, interval 2 was 25.8mph. Average the two and I get about 25.4 mph. Not bad, good for sub 60min 40k TT. First time this year. I have done it a few times last year where I was a mid session riding at about 92-95%FTP and braking under 60min for 40k TT during like continuous 90min main set. Work is working for sure. Higher FTP and an aggressive riding position is surely paying off.
Run was easy 5mi, legs are tired from 3 days of beating. Now onto recovery and another week, this time more focus on quality swimming. Gotta close the fitness gap there too so that I can ride fast when I come out of the water. I have been neglecting it a bit.
One more week of JOS for me.....