WEEK 9 Bike
I stuck with the protocol today...... Goo luck team!
Entire workout (221 watts):
Duration: 1:02:56
Work: 835 kJ
TSS: 78.9 (intensity factor 0.867)
Norm Power: 243
VI: 1.1
Pw:HR: -4.96%
Pa:HR: -4.58%
Distance: 20.686 mi
Min Max Avg
Power: 0 586 221 watts
Heart Rate: 110 155 139 bpm
Cadence: 30 131 83 rpm
Speed: 0 38.5 19.7 mph
Lap #1 (Run):
Duration: 24:17
Work: n/a
rTSS: 28.7 (0.81)
NGP: 7:58 (202.0 m/min)
VI: n/a
Pw:HR: n/a
Pa:HR: 4.18%
Distance: 3.014 mi
Elevation Gain: 374 ft
Elevation Loss: 398 ft
Grade: -0.1 % (-24 ft)
Min Max Avg
Heart Rate: 91 161 148 bpm
Speed: 6:04 28:24 8:03 min/mi
0
Comments
I thought the 30/30's were a nice change of pace today. The body likey the change of no FT work. Made the brick run after feel easier and when all done felt exhilarating.
Agreed, Trent. The 30/30's feel kinda easy, with so much rest (relatively speaking). Nice change of pace.
Just got the email. Somewhere between California and Montana, there are three shiny Fedex boxes from Wheelbuilder with my new RED rims and Powertap setup!!! They will be here on Dec 31...thats my way of capping a great year! I ride tonight old school.
Greg
Did the 4x5x30/30s this morning with no Powertap (wheel and CPU now on their way back to Saris for servicing) so it was kind of funky going on perceived effort for the first time in, like, 9 months. The sets definitely felt a bit "easier" than the long FT intervals but like others I really noticed it on the final 15 minute rep when I was shooting for 80-85%. That was harder than usual. Of course that might mean I went too hard on the 30/30s or was going to hard on the 80-85% but I guess I'd rather err on the side of having my legs feeling too tired at the end of a workout vs. too fresh.
I do like this change of pace. It'll be interesting to see how my legs adapt to this new protocol...
I missed my usual Monday bike opportunity due to my MIL coming for dinner right after work so I got up early today and did the 30/30's at 4:20am before going to Track at 6. So my brick was the Wed speed session. Yowza!
Felt GREAT on the bike and even better at the track!
Modified Wed run a little to 4x 200(:44), 2x800(3:10,3:06), 4x200(:44)
our other peeps were doing 6x800( training for Napa Marathon) so I wanted to run a few with them. My friends are FAST, they WORK me!! I love it!
Off to recover!!
CC
Way to keep up the Holy Crap spirit, Carrie!!! That's about the same time I was getting on the bike, only it was just after 7 on the East Coast!
Mike
I got my goldilocks on and tinkered with cadence. Backed one set down to 75-80 and pushed some big "up" 30's but also had to focus to hold the "down" 30's at 70%. Also went high cadence 100+. These were too light. 85-90 is my current sweet spot.
Are you guys finding mo watts by lifting cadence in usual ft interval gear or downshifting and holding same cadence?
Thank heavens for a change of pace! Had trouble keeping them at 120%--came in more like 128-130%, if you wnt me to be exact.
Might try erg mode next time for a change, but I do like working on CT "terrain" to help with my ongoing quest of learning how to dial in the effort. Those are always fun, but I want to be sure not to overdo and keep them too hot. I did 15' @ 85%, and that felt like cake. Did an easy, but freezing run first, so I am done for the day!
Linda, I've often wondered whether I should do less training in erg mode. I feel like I may be shortchanging my ability to keep an even pace by having the CT do it for me. That said, however, I don't get that much of a kick out of racing metal man and prefer to "set it and forget it" so I can watch TV or movies without concentrating on how much effort I'm supposed to be putting out.
Chris M, a good reminder for me to play around with my gearing and cadence once in a while. Doing the FT intervals it seems like my sweet spot always falls in the 80-85 range. With these multiple set workouts it'll be a good chance to experiment and tinker.
I got in the 3X5X30/30 and as others it felt easier. By the end of the hour though my legs were feeling the 29' of 85% work.
Gordon
For these short, more intense intervals, I've found that I get more watts by downshifting, dropping the cadence to 82-86 rpms. I've found more watts doing that for the last half of my FTP intervals too. Last OS, my average cadence was 90 rpm. After a summer of riding only mtb, I've become a gear grinder and find the lower rpms more comfortable.
However, like some others the 85% felt comfortable and I held it for 22 minutes to get an hour total in.
Keep up the great work everyone!
Another alternative is to keep an old 8 speed around. I'm still kicking around on a 98 cannondale and the sweet spot has to be a little wider for me as I don't have the gearing. I'm going to rectify this problem here late winter or early spring with a new bike but it does help with training at various cadences. I feel really good between 85-95 and can ride 80-100 but feel better on the upper end of the cadence range. Not really a big gear masher here.
Gordon
Felt good to be back on the bike. I skipped Saturday's workout as I was feeling a little burned out on the bike and had that internal debate of 'Am I being a wuss or is this a smart move? Will missing this workout help or hurt long term?' I'm not sure what the answer was, but I bagged it and did a short run instead.
30/30's felt good and hard, but a nice change of pace. I'd like to say my 21' @ 85% was easy, but it was tough.
60' @ .93 a good hour of power.
Dave
With a week away on vacation it was nice to ride a real bike again! I looked for last year’s 30/30 CT erg file and found it was a 4 X 5 X 30/30. I decided to stay with it an adjusted for the new FTP level. 120% =300W and 72% for 180W. Not sure where I came up with the 72% for the rest??
@Carrie - you are a nut
No bike for me this week. Actually did absolutely nothing today and it was everything that I thought it could be :-)
I did the 30/30's---they do seem easier than the FTP intervals...except I always have a hard time keeping track of which interval I'm doing ("Is this the 3rd 30/30 of the 2nd set?"). Yeah, gotta hand in my Asian card cuz I suck at math! I'm going back to 2.5/2.5 on Thurs just cuz it's easier to keep track of them.
Dave: Nice to see you're back and the Halligan powers are at warp levels.
Carrie: Holy crap! That's alot of work before I was even out of bed. You are going to CRUSH IMSG.
Finally got my bike out of the shop and put er on the trainer. Pumped out the 30/30's without a problem but the legs felt plenty stiff after such a long break off the bike. Im surely not looking forward to the 2 X 14's this weekend. Sorry nothing more exciting than that for right now. Tomorrow, Im taking the day off as we finally decided to induce my wife so we can get "Daddys Little Tax Break" out before the New Year. Daddy needs a new road bike this spring!
nice job everyone!
definitely a good change of pace on this end. had a hard time reigning it in towards that 120% and was well over for the first 2 rounds. felt good though. added 20' @ z3 to round out the hour.
Traveling back to ID today and looking forward to getting back on bike. Remember thinking last year...."these 30/30's don't work me like the other stuff...." HA HA HA. They will catch up with you.
OK, I don't know about you guys but this morning's 30/30s felt harder to me than Tuesday's. Not sure if that was due to the hard run intervals yeysterday but I definitely "felt" every rep today. And trying to hold 80-85% for the last 15 minutes was definitely more challenging. And judging by my walking-up-the-stairs-from-the-parking-garage-to-my-office test the ol' legs felt a little more noodley this morning. It was also my 2nd workout without the PT so it's hard to say if I was pushing harder than I should have.
I think Mike and Bryan were right about the 30/30s feeling "easy" at first and then catching up to you. Good stuff though. Saturday's workout looks killer!
Thursday workout was definitely harder than Tuesday. Probably due to some fatigue but mostly due to the dumb a$$ factor. See the time of my Post Christmas Wednesday weigh in for confirmation of this.
I also noticed that my 5' 30/30's Norm power is right around my FTP of 201. My 120% is 241 and rest is around 140 (58%). Below is the first of 3 intervals. Nothing more than an observation here.
Heading over to a friends place for New Year's then the official getting focued on training is back minus a few interruptions from regularly scheduled life events.
Gordon
I ran 2 miles before this morning's 30/30s with one at TP for points on the Holiday run challenge. That made it a whole different workout for me on the bike immediately after the run:
Entire workout (236 watts):
Duration: 1:05:31 (1:05:35)
Work: 924 kJ
TSS: 90.4 (intensity factor 0.911)
Norm Power: 255
VI: 1.08
Pw:HR: -3.39%
Pa:HR: -2.04%
Distance: 24.036 mi
Min Max Avg
Power: 0 490 236 watts
Heart Rate: 96 158 147 bpm
Cadence: 39 102 82 rpm
Speed: 0 32.4 22.0 mph
Pace 1:51 0:00 2:43 min/mi
Hub Torque: 0 125 69 lb-in
Crank Torque: 0 607 239 lb-in
I now really need the day off tomorrow but will see what I can do as this is the last day of the run challenge! Happy New Year's Eve friends! Be safe out there and have a great time!