Home November ‘09 Outseason

WEEK 9 Bike

2

Comments

  • Hi friends!!

    Got the 30/30's done( they felt hard but doable), I went harder this time on the recovery part to 60-65% per Coach P, On Tuesday I was at 50% or less( heaven). Then when I hit the 85% part I felt great and ended up pushing 90%...weird as I have not had good strong bike numbers in a while. I'll take it:-)

    Waited for Steve to come home from teaching spin class and headed out to squeeze in a run before work. Got 1/2 mile from home and got a text from work that someone called out sick and we were screwed. Super busy and he just wanted to give me a heads up. I flipped it right away and ended up with only 1 mile run image

    Jumped in the shower, and getting ready work calls again to say someone offered to work today on their day off and not to rush...... too late , I am all ready for work...

    Will try to run before the party we are going to tonight. Life.... always crazy...never know what will happen...just gotta roll with it!

    CC
  • @Chris....Nice Office Space quote. One of the classics! 

    I'm doing a modified power hack on myself. Taking what I learned last year and rolling the dice.....Get the same mintues of Vo2 Max work just in longer doses.

    Didn't have time to do any 85% stuff....just main set. I'm a day behind this week. I'm off to the treadmill now for my Wed run...

     

     

  • 30/30's done then 15'@85%.

    Went with faster legs (higher cadence) to get the extra 20%+, rather than dropping down in gear and grinding for mo watts and it felt more balanced as I had to focus to keep the cadence up to get the 70% watts. Thrilling, no? image
  • today was definitely harder than tuesday, but still manageable. making sure i'm sticking to the 120% as last year i blasted that number and payed for it a few weeks in. 20' at IF .87 and I was done. wanted to go longer, but figure i'd live to fight another day. legs like the change of pace away from the FTP intervals.
  • Have to agree with everyone else that the legs were not quite there today compared to Tuesday. I am liking the change of pace from threshold work. Has been fun stuff. I can see how you can overdo the intervals and think I need to watch out for that. Saturday looks fun. Need to get a little run in to get my extra points for the Holiday Challenge now. Or I could have a beer. Choices, choices.
  • I agree that the legs did not have as much snap today as Tuesday. Hit the 30 30’s at 125% , the extra 10 watts was noticeable by the time I hit the last set. HR never really get up during these. Max was 146. Hit the last 20 min at 85%. Now to the treadmille for a solid 10 miles.

    Matt
  • Yeah, those 30/30's are sneaky. The effects just sneak up. Like others I felt these more today then Tuesday. I fully anticipated it after the lessons I learned during last years O/S. I set the ERG mode on the Computrainer to do these at exactly 120% and recovery at 62% (I just rounded to 160 watts) and didn't do any overachieving. Like some others posting before me, last year I made the mistake of totally crushing myself on these (i.e. going all out) and paid dearly not only requiring a few weeks go recover from it but starting my burnout of the O/S. Taking a much smarter approach to tackling these this year. What I had left in the tank after being smart with the 30/30's I completely emptied on a short but very fast treadmill run(Day 9 of running) immediatley afterwards. While I didn't feel crushed from the effort at the time I felt it later when the dog wanted to go for a long walk and I then needed to shovel the driveway. Looking forward to tomorrow's "rest day" even though it will involve a little running to finish out the challenge.

    Saturday's ride 2x's should be interesting.

    Happy New Year!
  • I did the 30/30s today but skipped the 85% as I had to get in the car to beat an ice storm. And I'm doing a 5k on New Year's Day for my VDOT test, so I didn't want to thrash myself too much.
  • I wisely cancelled a run I had planned with a friend this am.  I'll live to run another day with him.  Today's bike after yesterday's track session was quite enough.

    30/30's were ok, it's that damned 85% afterward that is such a mental and physical hurdle for me.  I hung in there and did 83% for 23' to round out the hour.

    .88 for the hour. 

    Dave

  • I did 4 x 2.5/2.5 today. Mentally much easier to wrap my head around "just 4" intervals instead of 20. However, today's intervals were 120-122% while Tuesday intervals were around 125-130%. Whether that's due to the longer intervals or being the second V02 ride of the week or both, I don't know.

    Dave, I'm with you: The 85% part is the toughest! It's definitely mental for me because for the last 5' I'm a horse running back to the barn and somehow find those watts that were nowhere to be found in the middle of the interval.

    Happy New Years, team!
  • 4 x 2.5/2.5! Wow that is more than I am willing to manage - I think I will stick with the 30/30s for now.

    Happy New Year to all and Sawadee PeeMai to Kitima!
  • May I ask a question? What does everyone see the INT plan workout for today? Mine says 4 x (4x30/30) but I keep seeing everyone doing 5 sets. Is mine correct? Thanks and happy new year!
  • Hi Tucker - I'm sure your plan is totally correct. The advanced plan has 4x (5x30/30) which probably explains the difference.

    Chris

  • Posted By Tucker McKeever on 31 Dec 2009 10:08 PM

    May I ask a question? What does everyone see the INT plan workout for today? Mine says 4 x (4x30/30) but I keep seeing everyone doing 5 sets. Is mine correct? Thanks and happy new year!



    Tucker,

     

    I'm on the beginner plan so hopefully someone on the int plan chimes in but I would assume it's correct.

    The beginner plan goes like this:

    week 9 - 3X(5X30/30)

    week 10  - same as week 9

    week 11 - 4 X (5 X30/30)

    week 12 -  5X (4X 30/30)

    So I assume that you are staring there and ramping up faster to the 5X(5X30/30). 

    Gordon

  • Thanks Chris and Gordon that really helps. It can get confusing with everyone detailing different variations of the plan. Happy New Year!
  • Holy Crap,

    Toughest workout to date I think.  Mine called for 2X18 @! FTP, then 2X (1X4) @110%, then 2X15 @ 85%.  Then the dreaded MP out/ HMP back brick run after.  Barely made it through, but did it!!  DONE

  • I'm with ya, Trent. That was tough stuff this morning! Major props for getting out and running. Will be holding that off till after shoveling.

    Not great but not horrible. Looking forward to building on this one and seeing what it looks like in another month. image

    2x18 as 196 watts and 192 watts (first in z4, 2nd a little off), 2x4 as 212 + 213 (south of z5 by 10 watts) and 2x15 at 175 +176 (these were the only two I nailed; both at 85%)

     

    Entire workout (168 watts):

        Duration:      1:47:35

        Work:          1086 kJ

        TSS:           133.7 (intensity factor 0.863)

        Norm Power:    177

        VI:            1.05

        Pw:HR:          n/a

        Pa:HR:          n/a

        Distance:      28.763 mi

            Min    Max    Avg

        Power:           0    279    168     watts

        Cadence:         45    120    74     rpm

        Speed:           2.9    19.8    16.1     mph

        Pace             3:02    20:33    3:44     min/mi

        Crank Torque:    0    338    193     lb-in

  • Posted By Trent Prough on 02 Jan 2010 08:23 AM

    Holy Crap,

    Toughest workout to date I think.  Mine called for 2X18 @! FTP, then 2X (1X4) @110%, then 2X15 @ 85%.  Then the dreaded MP out/ HMP back brick run after.  Barely made it through, but did it!!  DONE

     

     

    oh momma that is a bunch of work. Building some mojo now to get it done. Nice work Trent...

     

  • Awesome Job Guys... that was by far the toughest workout yet and I didn't even finish it.

    I nailed the 2 x 18 @ 100% which actually wasn't horrible, however the 2 x 4 @ 110% was just brutal for me. It started to hurt about 15 seconds into the first interval and just got worse. Then I got a flat while recovering.

    Got off the bike, spent what felt like forever getting the yellow trainer tire off, new tub in, tire back on...all while shaking and dripping sweat from the workout with two fans blowing on me. Finally over 10 minutes later got back on the bike to do the 2 x15 @ 85 and I didn't have anything as I was still shaking and now freezing.

    So, today's workout was only 1:06 but I got all the FTP and 110% work down at an IF of 0.94. I'll probably do some time at 85% tomorrow since I wont be running and I cut it short today.
  • That was enchanting. But got it all done. And a woo and a hoo.

    It feels like the payoff is in holding the 85% and then the run because you're doing what you have to do after you've done what you had to do. In layman's terms.... 

  • I was crying like a baby when I saw this workout.  I've struggled with the longer FTP intervals since mid December and was starting to have a crisis in confidence .  I skipped one of the bikes and thanks to all the level headed feedback I got from everyone when I posted about my 'power outage', I just accepted it for what it was, a temporary setback.  I welcomed the 30/30's and had two good sessions this week.  I also didn't overcook myself on the run challenge.  I did that last year.  Lesson learned. 

    Today, I just got on and got it done.  Finally, I had some FTP intervals (to steal a phrase from Bill Russel during last year's OS) that just felt like  choppin' wood.  I finally had a workout that felt like good, hard, work without struggle.  I'm putting it in the bank in case I need to make a withdrawal on it somewhere down the line.

    2x18' @ 309, 309

    2x4' @ 348, 353

    1x20' @ 257

    60' power @ 299

    Total workout 90' @ 282

    No run and I'm ok with that. 

    Dave

  • Damn! Nice work everybody! That is one tough workout. Glad I get to wait 9 weeks to see it!

  • Posted By David Halligan on 02 Jan 2010 12:59 PM

    I was crying like a baby when I saw this workout.  I've struggled with the longer FTP intervals since mid December and was starting to have a crisis in confidence .  I skipped one of the bikes and thanks to all the level headed feedback I got from everyone when I posted about my 'power outage', I just accepted it for what it was, a temporary setback.  I welcomed the 30/30's and had two good sessions this week.  I also didn't overcook myself on the run challenge.  I did that last year.  Lesson learned. 

    Today, I just got on and got it done.  Finally, I had some FTP intervals (to steal a phrase from Bill Russel during last year's OS) that just felt like  choppin' wood.  I finally had a workout that felt like good, hard, work without struggle.  I'm putting it in the bank in case I need to make a withdrawal on it somewhere down the line.

    2x18' @ 309, 309

    2x4' @ 348, 353

    1x20' @ 257

    60' power @ 299

    Total workout 90' @ 282

    No run and I'm ok with that. 

    Dave





     

    Welcome back Dave!  Nice work!

  • I looked at this workout for the first time today, and got so thrown I posted to make sure it wasn't a mistake.

    Not so bad in the end, although I won't be running today because of other stuff to do.

    1x 14 @ 99%

    1x 14 @ 98%

    1x 4 @ 104%--Not sure why I keep doing that. Just can't find the rhythm on the first one (sometimes both )

    1x4 @ 110%--Better

    2x 15--both @ 87%

    That was a biggie, huh?. Great job everyone! Really, really good! 

     

  • Wow!  I'll add my voice to the chorus of "toughest workout so far."  Definitely hardest to date for me. 

    When I got about halfway throught the first 18' rep I made the mistake of thinking ahead to the 2nd 18' rep THEN the 4' ;Z5 rep and THEN the 2nd 4' ;Z5 rep and THEN the 2x15 and I almost wavered mentally.  So I turned the iPod up, covered the watch with the towel, put my head down and started "chunking" (as Coach Troy would say) and just tried to get through the next 3-4 minutes at a time.  In the end I got it all done and I think I pushed myself harder than I have so far this OS.  When I finished the last rep I was totally cooked but in a satisfying "I know I worked hard" kind of way. 

    I didn't have time to do the run due to family activities but who am I kidding?  There's no way I was gonna do that run. Trent,  major ups to you (and everyone else) for getting that run in. 

    Are there any other OS first-tiimers who are thinking back to their self-coached workouts last fall and winter?  Man, I thought I was working then but now I realize I was just spinning.  This is AWESOME (in a masochistic sort of way).  

    -Chris

    p.s. Wonder how the legs will feel on tomorrow's run?

  • Yep that was tough.  Good thing the Christmas/New Years party season is over for me.  Back to a regular schedule next week.

    2X10 FTP; 1x5 @110 then 2X15 @ 85 was my workout.

    200 (1.00); 202 (1.00); 226 (1.12); 170 (0.85; 171 (0.85).

    On to week 10 for the bike and I get to start running with the Jan OS group.

    Gordon

  • Great job done by all getting through that one! Throw me in with the rest of the crew calling that a tough workout. Wow! Felt great to get it done though. Spent the rest periods in a flame war on Twitter with some guy saying you should be doing volume in the OS and used Lance Armstrong as an example. Sure he has 40 hours a week to ride a bike, a huge engine from years of riding, and oh yeah, might be the best cyclist of all time. Great example for us normal folk.

    As for the workout:

    14' @ .98
    14' @ .96
    4' @ 1.11
    4' @ 1.10
    15' @ .85
    15' @ .84

    Skipped the brick as still feeling the Holiday Challenge and been having some foot problems around the ball of my foot. Thinking maybe my bike shoes might be a little too tight. Oh and it is dark and 20 degrees out, not my ideal conditions.

    And does anyone know how to get a middle finger emoticon for the forums? This workout certainly deserved it!
  •  

    got the workout done again, then ran outside.  felt really ambitious and ran 7 miles today after the bike.  had a running club to do this run today.  it was 13 degrees at 7:30 and windchill was at 0 degrees.  wife said i was crazy, but this was another great mental test for me in do 7 miles in this temperature.  dressed warm and all went

    Entire workout (168 watts):

        Duration:      1:00:58

        Work:          616 kJ

        TSS:           79.3 (intensity factor 0.883)

        Norm Power:    184

        VI:            1.09

        Pw:HR:          n/a

        Pa:HR:          n/a

        Distance:      23.081 mi

            Min    Max    Avg

        Power:           0    309    168     watts

        Cadence:         30    95    80     rpm

        Speed:           0    28.1    22.7     mph

        Pace             2:08    0:00    2:39     min/mi

        Hub Torque:      0    83    48     lb-in

        Crank Torque:    0    447    177     lb-in

     

     

     

  • felt pretty decent on the bike today.  2x18' @ 95%, did 4x2'@110% then ran out of time.  The 110% efforts felt really hard, but this was the best I have felt on the bike in a month

  • Posted By David Corso on 02 Jan 2010 06:02 PM

    felt pretty decent on the bike today.  2x18' @ 95%, did 4x2'@110% then ran out of time.  The 110% efforts felt really hard, but this was the best I have felt on the bike in a month





     

    Dave,

    I've been thinking about you and your struggles.  Glad to see you had a good workout. 

    Dave

Sign In or Register to comment.