Week 10 Bike Numbers/Musings
Ok I admit it, I am scared to get back on the bike in the morning after not being on it since xmas. 30/30's huh? Should be interesting...
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Ok I admit it, I am scared to get back on the bike in the morning after not being on it since xmas. 30/30's huh? Should be interesting...
Comments
After Saturday's bike kicked my a$$, I'm looking forward to getting back on the 30/30's. It's this Saturday that's looming as frightening!
Mike
Chris,
I did miss your your bike reports last week, but I'm glad you had some quality time with the family at your camp.
IIRC, you did ok after taking a bit of a break due to your gum surgery prior to the FTT. I think tomorrow's report will go something like this - 'Didn't know what to expect after being off the bike and skiing and running all week, but boy, those 30/30's were easy. I was holding 400 watts like it was my cool down.'
Dave
It's all easy. And way shorter than any race don't forget. (I'll try and remember that come Sat. morning)
We may need to start up a separate thread just to psych ourselves up for the Saturday workouts!
You know what I think about Saturday? I think I've got all week to shake off any willies, get my head in the right place, and just be the poster girl for c-o-o-l when I face it down. Don't spend the week wringing your hands, guys. Turn the page on the fretting, and be in the place where you just take that on like nobody's bidness. You know you all will anyway! But it's fun to fret together a bit, isn't it? Like when I posted on Saturday to make sure that the workout wasn't a mistake????
But in the end, we've got what it takes, and we know it!
I may give them a shot on Thursday. Feel like I need one more 30/30 session under my belt. I might also try 1:00/1:00 instead of jumping right into 2:30/2:30 'cause that just feels like a big jump in time at that intensity.
Aaron, I'm game for taking a crack at the 2.5's. I still rememer the first time I did those last year- I was practically sleeping at my desk that day!
p.s. game on Saturday ride...game on.
4 x 2.5 min on / 2.5 off at 380, then 15' at .875. Solid ride today, although last 2.5 really hurt...a lot. Hoping I am through the darker patch of workouts with this cold. C'mon antibiotics!!!
How was everyone else's ride?
P
Patrick,
So for clarification then, 2.5mins/on and off are equal substitutes for 30/30's? Any compelling reasons to do one vs the other?
Vince
Vince
another workout done, tough getting the watts up so quickly but I am sure it will eventually pay off. if you are doing 30/30 how are you doing your intervals. currently I am clicking every 30 secs or should I wait for the minute timeframe and then push next interval. felling pretty good even with last saturday's workout.
Entire workout (167 watts):
Duration: 57:30
Work: 576 kJ
TSS: 66.9 (intensity factor 0.836)
Norm Power: 174
VI: 1.04
Pw:HR: n/a
Pa:HR: n/a
Distance: 21.856 mi
Min Max Avg
Power: 0 352 167 watts
Cadence: 31 115 84 rpm
Speed: 0 31.8 22.8 mph
Pace 1:53 0:00 2:38 min/mi
Hub Torque: 0 120 48 lb-in
Crank Torque: 0 477 168 lb-in
Slept longer than I had planned so had to do all work and no play. No chance to do it tonight as I am back to traveling today. Warmed up for about 30 seconds [just long enough to get the TV to sportscenter and the ipod fired up] and got to it. Tried to hold 420 for the 30 on, some were higher some lower, felt like a lot of work in a short amount of time. Would have been interesting to have the hr starp on for this one. Did a 30 min run after my daughter was on the bus with the last one at TP. After a 10 minute break the run felt great.
Entire workout (204 watts):
Duration: 34:38 (34:43)
Work: 425 kJ
TSS: 53.1 (intensity factor 0.959)
Norm Power: 286
VI: 1.4
Distance: 9.379 mi
Min Max Avg
Power: 0 552 204 watts
Cadence: 30 107 76 rpm
Speed: 2.2 28.1 16.9 mph
Pace 2:08 26:49 3:33 min/mi
Crank Torque: 0 631 204 lb-in
Another one in the books. 3X(5X30/30) for me then 29' at (0.84). The workout felt solid. We will see how Thursday's bike goes after a vdot test tomorrow. As for the Saturday work out I'm not worrying about that until after Thursday. I will be getting an extra hour of sleep as many nights as possible this week.
Gordon
Completed the bike leg this morning but will have to do the run at lunch......not enough time (got up late.)
Bike results were strong though I seemed to have an attitude problem during most of the session! I elected to do 10 X 1' at 120%. Below is the total summary followed by the last interval at 85%. Good job team!
Entire workout (226 watts):
Duration: 58:41
TSS: 72.7 (intensity factor 0.891)
Norm Power: 250
VI: 1.1
Distance: 19.341 mi
Min Max Avg
Power: 0 470 226 watts
Heart Rate: 79 156 140 bpm
Duration: 20:45 (20:55)
TSS: 24.3 (intensity factor 0.843)
Norm Power: 236
VI: 1
Distance: 7.55 mi
Min Max Avg
Power: 119 310 236 watts
Heart Rate: 129 152 148 bpm
The 2.5's are tougher to hold on to espacially the last one. I also (maybe stupidly) held 60% to 70% for the rest intervals. That seem to make it hurt worse by the end. Have been able to hold .87 t o.89 on the last 20 to 25 minutes of these hour rides with ease, it feels like my sweet spot riding power. (not hard, not easy).
Run afterward was nice to just go at LP/Z1 and a few strides.
Good to see everyone knockin' em out this morning.
I had a good old fashioned TCOB workout this AM. No muss no fuss. Went with the 4x5x30/30s and they were hard but I felt pretty strong throughout. Knocked out 15' at 80-85% to finish off an hour. These reps are definitely challenging physically but not as tough for me mentaly as the longer FTP intervals. Second week without the Powertap and just using the HRM. I notice that my HR definitely does not go up as high during these reps as it does on the longer FT reps.
And taking a tip from some here (Mike and Vince?) I also played with my cadence and gearing on different sets (e.g. lower gear/higher cadence, higher gear/lower cadence) which mixed things up nicely.
Gonna try for 1:00/1:00 or 2:30/2:30 sets for Thursday's workout.
-Chris
@Chris G -- I can't imagine jumping right into those 30/30 reps without only 30 seconds of warm-up!
It takes this old engine at least 10-15 minutes of warm-up before it can do anything remotely hard!
wasn't feeling the 2.5's, but did hang on for 5x2'. Oof! happy to be in the basement alone this a.m. might have been a bit of a truck driver!
rounded off the hour with 15' @ z3. nice solid workout.
Musing is right. Every other OS, the 30/30s were "no sweat" for me--you know what I mean. Seemingly way "easier" than the long FT, and I actually looked forward to them. This year it's a different story. Looks like I picked by FT up off the floor, and I actually need this work. It is kicking my butt! I find these harder than I ever have before. Did it though, and threw in 15' at 85%. Run later.
@Trent--I posted a reminder this morning, since it's not called out in the plan. We're supposed to keep the "recovery" at 60%--by that I mean the recovery in the "set." Do as you please in the long rest interval to recover fully. Coach P pointed that out in a post last week, and I'm not sure it registered with everyone. I know I had forgotten that detail. So you done good!
For those doing these as 2.5/2.5, that's a lot less rest than the 30/30 with a 2' rest after every set of 5. You're essentially skipping the 2' extra rest after each set. I don't know if that's a good idea or not--I'm just trying to decide how to set up the erg files for the Computrainer.
CC
Just to clarify, I'm reviewing my notes from last season as well as my old emails during the hack
30/30 recovery was at 60%. the 2+ mins segments were as easy as needed to make the next ON.
Why the change? I can't imagine holding 60% coming off 2-4 mins of 120%.
Its expontential harder as well to hold the on. Anything over 90'" for the "on" gets really really hard. Like stare at the computer and beg the clock to speed up hard.
Almost dogged it today.
Weekend work was tough but did it all, but did not feel recovered last night. Figured 30/30's would be rough and had trepidation about watts dropping.
Decided this morn to show up, proceed without judgement and just do what I could do. Ended up killing them, no probs. Who knew??
Vince