Week 16 BIKE and BRICK (if anyone is still in this group.....)
Another FTP brick in the books. This one was tough, coming <10 hours after my first swim workout in almost 8 months.</span>
75' with 2x20' (4') @ z4. HR a bit higher than normal on the bike today.
Interval 1: 20' @z4 – NP: 230w (IF 0.978), cadence: 88, HR: 164 (max 177)
Interval 2: 20' @z4 – NP: 229w (IF 0.976), cadence: 88, HR: 176 (max 184)
Interval 3: 17' @z3 – NP: 197w (IF 0.836), cadence: 92, HR: 172 (max 175)
The run today was very slow. Not sure why…just couldn't get the speed up. Unable to hit z3 on the return as the workout demanded (although I didn't push it).
Overall 4.2miles in 30:12 (7:11 pace, z3=7:04)
Dist Pace
1 |
1.00 |
07:13 |
2 |
0.74 |
07:14 |
3 |
0.69 |
07:02 |
4 |
0.72 |
07:17 |
5 |
1.04 |
07:10 |
I hadn't run since the 10-mile race on Saturday so I ought to have been fully recovered from that. But perhaps just a lot of fatigue from swimming the night before, only 5 hours sleep, then a brick. Also I'm working on correcting some issues in my gait based on advice of physio, and this has resulted in my very weak ankle muscles getting worked out a lot. In any case, this is a pretty big volume week for the OS (plus swimming), so I'll need to get used to the training fatigue. After all, it doesn't get any easier from here as the in-season plan is looming large.
Cheers,
Matt
Matt
0
Comments
Got the brick in before the rain....still on RPE for Bike work. Suppossed to hit 240-253 for 3x12 - I'm pretty sure I was there as the sweat was a pouring. Took a full 15 minutes to warm up. Swam last night as well and did 55 hilly bike on Sunday. But once I got going - I felt good. Run was surprisingly fsolid - 3 miles in 22:10 = 7:23 pace
I’m Here Matt!
How was your first swim back? Good Gravy, 2 x 20, eh? Does not sound fun… however I did my FTP test today (2x weeks behind y'all) so I suppose it wasn’t all that different. I finally cracked 200 @ 206. Woot! My w/kg is up to 3.13 but all from watts up, rather than kg down... sigh. My brick run hurt as well. Went straight from the hot, hot, hot Pain Cave to a chilly (38 degrees) outdoor run. It finally stopped raining here for a moment so I thought it best to take advantage.
Rock on all!
Yep feels good! Checked out the swim thread. Good stuff there... keep at it, this is fun, right?!?
Week 16 adv. SC plan calls for 5x2.5min, I changed it into 2x20min(4min), that is a sure weakness and race specific training I need to be strong with and I have not been. Easy run after, per plan.
Legs are tired from Sat/Sun back to back bike pounding with 4x2.5min Sat. to follow 2x20min on Sunday. 48hrs later again at it.
It was tough, but I hit the targets, little lower than IF 1.0, but I will take it. For the first time I got smart at measuring effort and starting with whatever watts I could hold without focusing. That seemed to have worked in holding even effort.
75min AP 223W xP238W IF .86 TSS 96
interval 1 xP 271W IF .98 cad 99 HR 149
interval 2 xP 273W IF .98 cad 100 HR 156
Run 3mi EP.
I will post swimming in the other thread. Tomorrow comes the run that is different from OS, but will post it here. Thursday I will most likely race a 10k TT instead of VO2max workout.
Thanks for all your support. We will see this one through the end. Not easy, I know, mentally, I am beginning to struggle, swimming shows it. I need 3 more weeks and the taper begins. The clock is ticking.
I'm doing week 17 of the OS now; I basically merged 15 and sixteen to fit my plan.
I've started doing the bike workouts outside on a more consistent basis. Sunday, I went to a little MURP (multi-use recreational path) with VERY steep hills to do my 5 x 2.5, which I converted to 10 x 1-2 minutes, as the length of the hills allowed. Then today, I hit a nice straight stretch of road out in the country for 2 x 20', and did the first one (uphill, with the wind) @ IF of 0.93, and the second, down and into the wind, @ 0.98. Followed by 42 minutes at MP pace, but I could NOT muster the mental fortitude to do any strides.
Outside seems better, as I sweat less on the bike, and thus my hydration/nutrition is less likely to be compromised.
I'm hacking my way to a 1/2marathon on May 15, so the long run this week will be 100 minutes, not the 90 prescribed, with 2 x 12' @ HMP to start out after a 20 minute warm-up, not the TPs I should be doing.
And Saturday, if it DOES NOT RAIN (we are at 20 hours and counting of no rain in in Pac NW), I will do my brick with my tri club on our usual route - looking forward to it.
Interval 1: 20' @z4 – NP: 234w (IF 0.997), cadence: 88, HR: 153 (max 166)
Interval 2: 20' @z4 – NP: 237w (IF 1.01), cadence: 89, HR: 166 (max 174)
Interval 3: 17' @z3 – NP: 207w (IF 0.882), cadence: 94, HR: 160 (max 164)
http://connect.garmin.com/activity/80596059
@ Michael -- no wories man, you live to fight another day...I cracked on the VO2 intervals last weekend but came back strong this week.
Cheers,
Matt
Funny! En should be issuing a tsunami warning shortly with all the OS peeps hitting the water.
Week 16 Adv. SC bike says 5x2.5min(2.5min)@120%, my body says only 4. That is what I did. No 10k TT, rain, wind and TS, no-no for me.
Did 60min on the trainer, 4x2.5min(2.5min)@120%FTP=332W
Came out: 328W 332W 338W 333W
Michael, that was funny. I am causing major tornados in Kansas by starting a pool warm up twice in two days to exit quickly after only 1200 of easy swimming. You are doing great. You got most of the work done.
I am so hoping that higher FTP over 280W will show up when I shed this nasty fatigue. For now, cannot even connect 2x20min@277W. All are coming under. No FTP change since week 8. Z5 intervals, I can hit them and even overachieve by 6W. Not that I want to, just oops.
Matt, you keep it cranking, great work.
Al rocks as usual and Jenn keeps cheering for us. What a group. We are going to make it.
Keep it up group.
On a side note, I now have a dedicated pain cave. My son moved back in for 2 months after college (he finished in Dec) and left with his bedroom set, my microwave, coffee table, etc.
@Jenn, nice work. Way to close that run.
What do I say. Don't know. One thing is factual in my case, my week 8 test FTP numbers are gone, I will not be able to even come close before the race day. I just have to live with that after all this work. I can sure hit those 2.5min intervals @120%, but sadly they don't carry your fitness comes the race day, FTP does.
Today, SC adv. Week 16 bike/run was 2x20min(4min)+3x2.5min(2.5min)+ 20min run out HMP/back TP.
I started, 8min into it I shut it down, was struggling to hold 95%. Than I put my head down and started riding with little reference to PM. 2hrs10min later, nearly 50mi, AP220W xP224W IF .81..........Not a total failure but very little to no specificity for the race day.
Than went into the run, wife reduced it to 2mi as I had to meet with her, out uphill into the wind 6:29 (HMP 6:29), back downhill, downwind 6:17 (TP 6:23), shut it down and walked .15mi for CD.
I am going to reduce training in a significant way, cycling intervals for sure as I fail once a week to hit numbers. I am tired. I, now have to salvage whatever I can before the race day, 3 and 4 weeks away respectively.
I will post some questions in the forum, but have a general idea how to cut back, mostly cycling and how to refocus with FTP to save what I got left.
Keep up the work group.
Well, at least I'll be able to look back during some discomfort during a race, and say it can't be as bad as that was!
The most important thing is that it was a ton of fun to get back outside on the bike. Looking forward to many more this spring ans summer. Probably need to push a little harder next time, but this was a good start for the first outdoor ride.
I am on the "modified JOS" now...essentially JOS but I'm trying to get in a long ride on Saturdays per the HIM plan. For this workout I met up with a few other guys -- including some EN folks -- and did a totally unstructured 2.5 hour ride. 3 laps of a ~16 mile course. Despite the wind building over the course of the 3 laps, both my speed and power improved with each successive lap. Here are the quick stats:
Lap 1: 52:59, 16.54mi, 18.7mph. NP 185 watts (IF 0.788), VI 1.13, avg power 163, avg cadence 82
Lap 2: 50:12, 16.45mi, 19.7mph. NP 210 watts (IF 0.894) , VI 1.13, avg power 193, avg cadence 90
Lap 3: 48:16, 16.45mi, 20.4mph. NP 209 watts (IF 0.888) , VI 1.07, avg power 203, avg cadence 93
Overall: 2:31:28, 49.44mi, 19.6mph. NP 204 watts (IF 0.868) , VI 1.1, avg power 185, avg cadence 88
Some of this data I do not understand…the AP from Garmin is different than from WKO+ (the above shows the Garmin AP), since I think WKO+ somehow calculates the "autopause" time differently. Not sure…but the lap times are all different. One thing I do understand is how much the power varies outdoors. Granted, I was not trying to maintain super-constant watts, but the VI is just huge and NP vs. AP difference is extremely large.
Not sure time in zone is relevant given I wasn't really trying for any power-based intervals in this first foray outdoors. Overall I guess NP of 0.868 means it was about a z3 ride overall, but I spent a lot of time SIGNIFICANTLY above and below z3:
11:03 (7%) in z3 (188-200)
18:52 (13%) above z3 and under z4
10:11 (7%) in z4 (223-235)
39:06 (26%) above FTP
70:53 (47%) below z3…of which 44:59 (30% of the total ride) was below z1 (152 watts)
Of course all these numbers are based on "indoor FTP"…I guess I'll need to do an outdoor FTP test at some point to establish outdoor zones.
Heart rate data was very screwed up for the first 1:15…crazy spikes probably due to the interaction of my jersey with the strap. It looks like HR for the third lap (when it appears to be all good data) was pretty consistent and averaging just under 150bpm. This is very low compared to FTP work on the trainer when I am in the mid-170s or even reaching the low-180s. The HR data seems confirmatory of the power numbers and indicates I was taking it a bit too easy.
http://connect.garmin.com/activity/81013321
In any case, data aside, it was a lot of fun to get out on the road again. I'm looking forward to lots more road rides.
As for the brick run, we got a late start and my SAU bank was pretty severely overdrawn for the day. Hopefully it doesn't impact my chance of being allowed to get in the 75 minute run tomorrow before eating myself silly at Easter brunch.
Cheers,
Matt
First ride outside with power = FUN and overwhelming! FWIW I got a lot out of watching Coach P in the crucible. Even in just how he navigates around in the software. Analysis is a huge art/skill in itself!
Interval 1 – 12 mins NP 212 IF .980 AHR 150 Acad 82
Interval 2 – 12 mins NP206 IF.955 AHR 156 ACad 87
Interval 3 – 10 mins NP 207 IF.958 AHR 159 Acad 86
heading out for my first outdoors ride with power, will report in later! time to start hacking the OS as i need to build mileage for the LP Training Camp and get ready for transition to IMKY training program in a few weeks!
what software did you use to determine time spent in each zone? i just did my first outside ride and cannot seem to figure out how to do that with WKO+
Frankly I'm really liking TrainingPeaks these days. If they incorporated just a tad more functionality for power analysis and a bit more flexibility for users to customize pods, I'd drop WKO.
Great work guys and Jenn.
@Mike, hold it together. That happened to me more than once. You will come back and get it done.
@Matt, nice ride outside. Solid, my friend and you sure can run.
I will be reading but nothing to post for me until I come around and get rest. Most likely, you will hear from me in the swimming thread and bike/run after Thursday, the earliest. Got some solid advice from our WSM, time to implement that.
Keep it together group.
@ Scott - I'm stuck with the terrain; there is no "flat" spot to rest. So I just went down hill, which meant the rests were shorter than the work intervals, but they were NOT @ 60%, as I was coasting a lot of it. I don't routinely do this workout, usually Iuse the trainer for the VO2 stuff, but I just HAD to get outside as it had been raining EVERYDAY for about 2 months at that point, and I could not face another indoor workout. I just made sure the total work time was close to 15 minutes. Ended up being 26 minutes overall.