Get Faster Week 2: Tuesday Night Bike Workout 2×15

Tuesday night I jumped on the bike as the kids went to bed and Amanda was on the couch sick. This is my fourth workout in two days. My legs were quite sore from running so I was not sure how things were going to go.

My workout was the following

WU: 10-15′, then 3 x 1′ (1′) @ Zone4/Hard, to open up your legs. 
MS: 2 x 15′ (4′) @ 95-100%/Zone4/Hard.
CD: 5-10′ @ 65-70%/Zone1/Easy

I popped in the movie, Perks of Being a Wallflower, and took off. The movie is great so far as well as the workout. The bike workout really loosened up my legs and took away any soreness that I had.

I had to hit my Zone 4 power of 210-221. I was able to do just that. My legs were tired, but in a good way. It felt good to get in another workout.

The hardest thing I have to deal right now is always being hungry. I forgot how during my training I always want to eat. After the bike workout I pigged out right before bed eating chips, peanut butter and jelly sandwich, grapefruit juice, water, crackers, and jelly beans. I then crashed hard and slept all night and missed out on Amanda puking her brains out all night.

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Training Day 6&7: Get Faster Block, Rest, Food, and Cycling

Saturday I was to get in an interval run, but with the late night of attending Green Day the night before and preparations for Easter at our house I did not get the run in. To be honest I was okay with it because my body was sore from the first week back into training. I cannot get in the habit of skipping workouts, but at the same time talking with my coach I have to ease back into routine and training to get back on the bus.

Today, I attempted the bike and run workout. The bike workout called for the following over a two hour period. I was not able to ride for two hours, but I was not expecting to be able to hold the bike for 120 minutes the first week back. I also did not get the run in. It just did not work in the schedule. I typically workout early in the morning, but today being Easter I did not want to be out running or riding when the kids woke up for their Easter egg hunt.

Here is what I knocked out in the bike workout. I hit all my marks to day which felt good. My legs were twitching by the end.

WU: 10-15′, then 3 x 1′ (1′) @ Zone4/Hard, to open up your legs.
MS1: 2 x 15′ (4′) @ 95-100%/Zone4/Hard.
MS2: 8′ of “”ON”” time This set is a Vo2Max set — ride equal parts of “”ON”” and “”OFF”” time. ON is at 120%/Zone5/Hard. OFF is at 65%/Zone1/Easy.

So for my first week back after a six week block on grossness I feel pretty good. I missed two workouts which happened to both be running. I still hate running. I don’t know why I hate it so bad, but I do. I have hated it for about 1.5 years now. The nice weather will hopefully bring me back. Overall, a good week. I completed all tests to see how much I lost and how much I need to work to get back on track. I hit up a few more good workouts this week with this 90 minute ride.
Below are my test results. Nothing amazing, but by sharing I am hoping it will keep me fueled to improve all my times. This week is a huge week of training. I am hoping to get everything in and not miss any workouts. I am out of town for two days this week so that will be a bit challenging, but I will hopefully make it all work.
I really dread stepping on the scale tomorrow. The numbers won’t be as good as all the eating I have done, but this was a great weekend with family and friends and well worth it. Off to bed to get ready for a big swim workout, first day back after spring break to teaching and night run.

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Training Day 2: Get Faster Block, Bike Test

Well, I knew going into this bike test that I was not going to be happy with my numbers. My lack of doing pretty much anything the last six weeks is showing up. However, it is an incentive to get back on track.

I was planning on riding this morning, but I was tired so I slept in a bit. I am on Spring Break so I knew I had time to get it done during the day.

After finally getting Ava down for a nap I jumped on the bike. It did not take long for my butt to get sore. I lost my tolerance for the little bike seat. Being a tad overweight is just adding more pressure to the good old boys.

Here is my data from the end of my out season back in February

Out Season Week 14 Bike Test 2/4/13 – http://coffeeforthebrain.blogspot.com/2013/02/out-season-week14-bike-test-go-boom.html

Here are my previous results

Week 1: 24.9 mph 40 minute test @ 149 HR

Week 5: I converted to Power and tested again
VO2: 245
FTP: 202

Week 8:
VO2: 270
FTP: 215

February 4th (end of out season block) Week 14
VO2: 288
FTP: 95% of 252 = 239

Today was a bit discouraging, but I have nobody to blame but myself

Get Faster Week 1
VO2: 274

This is not terrible. A bit of a drop from February, but higher than my week 8 results when in full training mode.

FTP: 95% of 233 = 221.35

My conditioning is terrible and I just could not hold on. I gradually got faster when you check the chart, but you can see to many ups and downs throughout. This can only get better.

I am in a alright place. I have my work cut out for myself if I want to hit my goals of new PR’s this year. This has been another wake up call!

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Out Season: Week14 Bike Test go BOOM!

Last week was technically week 14  and the last week of my out season training. However a lull in motivation, busy work, and a CrossFit workout that left me sore for days pushed my test days to this week. A week in which I am to be resetting my brain and mind for the next phase of training.

Monday I had to stay home with two of my kids who were sick. This is never a fun day, but it is what it is. Ava finally went down for a bit of a nap and I decided to get on the bike and get this bike test done once and for all. I won’t lie I am not feeling the greatest either. I have a major sinus infection and just feel worn out. I have felt worn out for a couple weeks so I hope I don’t have something worse than just a head cold!

The bike test is simply on paper, but a monster in real life.

Bike Test, for Power Athletes ONLY!

WU: 10′ easy, then 8′ building from 50% FTP to 100% FTP in 2′ increments, 2′ easy. Fine to use estimated FTP if this is your first test. The intent here is to get in a good warmup, so use your best judgement. 

Test 1 — Vo2 Max Test: ride 5′ at the best (hardest) effort you can sustain for the full 5′. A good target is 120% of your estimated FTP.

 Recover 1: 10′ easy spin, stretch, recovery. 

Test 2 — Functional Threshold Power (FTP) Test: time trial for 20′ at the best (hardest) effort you can sustain for the full 20′. 

Recover 2: Minimum 5′ easy spinning

Rides – TrainerRoad http://www.trainerroad.com/cycling/rides/199304

I will be honest in that these tests make me nervous because I have worked so hard over the last 14 weeks and my fear is not seeing improvements. I have struggled the last few weeks with getting all workouts done and eating healthy. However, the results show that WORK, WORKS! I know that doing these bike workouts I have rode harder than ever before

So here is my progress over the 14 week Out Season on the bike. I am quite happy with the results!

Week 1: 24.9 mph 40 minute test @ 149 HR

Week 5: I converted to Power and tested again
VO2: 245
FTP: 202

Week 8:
VO2: 270
FTP: 215

Week 14
VO2: 288
FTP: 95% of 252 = 239

As soon as I finished the 20 minute FTP ride I had to stop and get Ava. She only slept about 30 minutes. Later in the day when she slept again I jumped back on to finish the workout. I ended up riding an extra ten minutes so I got 70 minuted done.

Tuesday morning(today) I was going to swim, but I am not feeling good at all after going to bed at 8 pm. I think I have been hit with the bug after being with my kids all day. I hope to run test tomorrow if all goes according to plan!

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Out Season: Week 12 Thursday Bike VO2 Ride

I had to really muster up some energy this morning. After doing my AdvoCare weigh in I had to get on the bike and ride. My legs were tired from the run last night. My knee was tender from the stupid treadmill.

I had to do the following workout

MS: 2 x (5 x 1/1) @ Vo2/258/Very Hard. Take 2′ easy between each set of 4 x 1/1’s. Remainder of any time you have available (if any, not required) @ 80-85%/172 – 182/Mod-Hard.

Rides – TrainerRoad http://www.trainerroad.com/cycling/rides/163001

I got off to a late start and therefore the rest of the morning was a mad scramble to get out of the door in time. Thank goodness my kids are awesome and helped make ends meet. I hit all intervals except the first which I missed by one power.

Tomorrow I have to decide whether to hit the pool and swim at least one more time before my race next weekend or do the Sunday run workout as I won’t have time to get both weekend workouts done. What shall I do?

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Out Season: Week 12 – Tuesday Bike Workout

Woke up early this morning knowing that I had at least a 75 minute bike workout. I did not look ahead at the workout as my new system is just to figure out that morning of so I don’t back out. Today called for only 70 minutes, but it was tough. My legs were tired from the Sunday run and getting after it in practice yesterday. I get so fired up coaching. If I could bring that passion and fire into running I would be winning races!

I had to finish up a couple loose ends on my Netflix watching. I finished up Coach Carter. That movie is great. It was even better not knowing it was based on a true story until the end. I thought it was just a good feeling type movie and not based on a real world team. Very cool! I finished the final episode of The League and am sad to not have more to watch. I started watching It’s Always Sunny in Philadelphia or something like that. It is okay, but not worth the hype that some have made it out to be.

Enough of movie watching and onto the workout. Here was the plan

MS: 10′ (4′) @ 95-100%/204 – 215/Hard, 18′ (4′) @ 95-100%/204 – 215/Hard, 10′ (4′) @ 95-100%/204 – 215/Hard. 70 minutes

Rides – TrainerRoad http://www.trainerroad.com/cycling/rides/159605

I had to work to keep in the zones today. My legs were tired and you can I had times where I very quickly dipped and had to regather. I had issues with my bike seat. It became loose on the ride and kept moving up and down which was a real pain. I did not have time to stop and fix it as I have a very short window to train in the morning before all three kids wake up and need breakfast, lunches, milk, etc. Thank goodness for a great wife.

I felt great when I was done as I always do. If only I could bottle that feeling of greatness after a workout and sell it I would be a millionaire.

My eating has continue to be healthy. Still struggling with snacking but Thursday I weigh in after the 10 day cleanse phase of the AdvoCare 24 Day Challenge. I hope that I see some results.

Now to mentally prepare for the run workout tomorrow which I am sure is going to be a joy!

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Out Season: Week 11 – Saturday Run and Bike Workouts

Today around 12:30 I was able to get on the bike. My legs were sore still from the workouts this week and they were tired. I think the AdvoCare 24 Day Challenge is working me a bit more than usual. Without all my snacking and junk food I am seeing a difference in recovery. I am not saying my junk eating helps me recover, but my prior eating kept my glycogen stores up for sure. I need to eat healthy and I am only 6 days into the cleanse so my body is adapting. I know the end result will be good as I slim down and continue to fill my body with healthy foods. This week has been a tough one.

The workout today called for

MS: 2 x 15′ (4′) @ 95-100%/204 – 215/Hard, 1 x 8′ @ 95-100%/204 – 215/Hard. Remainder of any time you have available (if any, not required) @ 80-85%/172 – 182/Mod-Hard. 90 minutes on the bike.

I was able to hit the zones once again but it was tough. I moved my bike to the main basement so I could watch college basketball. I love college basketball! I watched the Hoosiers hang on to win and also Duke lose. Lots of great things to take away for my own coaching.

Rides – TrainerRoad http://www.trainerroad.com/cycling/rides/156258

After the kids went to bed I had to pry myself out of bed and head to the basement to run. I started watching Coach Carter and started up the treadmill. This bad boy was struggling tonight. It was real choppy at first and I about blew my knee out a few times. Finally, it was able to get going and I could start the workout.

Running at 8 mph on a treadmill at 2% incline is equivalent to 7:13 mile pace. When I run sub 6:39 for my interval workouts I run at 8.5. Tonight for some reason my watch was not converting and it was making me mad. I needed to run at a 7:32 pace.

MS: Steady run as MP/7:32/Steady out and back. If bricking, do 20′ only.

You can see that as I picked up the speed on the treadmill the time was going slower for my mile pace. I know I ran at least 4 miles. I know I should not let something like this bother me as I know I put the work in, but this kind of thing drives me insane. I NEED to see the data. It is just the way I am.

I toughed it out mentally and got both workouts done. It feels good to stay committed. Tomorrow I head out for a 75 minute run to end another great work of training. I need to hit up the pool next week on the rest days to make sure I am ready for my race in two weeks. Woo-Ha!

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Out Season: Week 11 – Thursday Bike VO2 Workout

Woo-Ha, gotcha all in check! Today was a tough one. What a week of workouts. Period. This week has been no joke.

Today the workout called for:

MS: 10′ (4′) @ 95-100%/204 – 215/Hard, 15′ (4′) @ 95-100%/204 – 215/Hard, 10′ (4′) @ 95-100%/204 – 215/Hard.

Remaining of ride should be Zone 3/173-182

Rides – TrainerRoad http://www.trainerroad.com/cycling/rides/153044

I hit all intervals except for #2 where it read 258. I missed it by one. My legs were burning today. They were tired from the previous workouts. I had to dig deep to hit my goals. Flat out tough ride. Love it! When I preach to my players about going hard I had to do the same! I have to live by my words.

I am so excited for a rest day tomorrow.

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Out Season: Week 11: Tuesday FTP Ride

Woke up this morning ready to take care of business again. Got in my AdvoCare Rehydrate, Spark, and Arginine to get ready for the workout. Today the workout was 10 minutes longer than previous Tuesday workouts. I really did not think it would be a big deal. Actually to be honest I have enjoyed these workouts as they seem to be the easiest of the week.

Today was not the case.

I had the following workout to knock out:

MS: 10′ (4′) @ 95-100%/204 – 215/Hard, 15′ (4′) @ 95-100%/204 – 215/Hard, 10′ (4′) @ 95-100%/204 – 215/Hard.

This was a tough workout. I stand corrected in my thought process of Tuesday workouts. I had to work to keep up above 203 – 215 power range during the intervals.

Rides – TrainerRoad http://www.trainerroad.com/cycling/rides/150181

It felt good to get another quality workout in. I am planning on actually getting in the short run tonight. I have not done the Tuesday run in about 8 weeks so it is time to stay on task for once.

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Out Season: Week 10 Thursday VO2 Bike Workout

This morning my alarm was turned back on to get me up at 4:13 as I am back to teaching today. I got up, had a small cup of coffee, AdvoCare Spark and Rehydrate, and got some work done before riding at 5. It was awesome to have the workouts already created in TR. That was like a great late Christmas present.

I loaded up my computer and TR, turned on The League and took care of the following workout.

MS: 2 x (5 x 1/1) @ Vo2/258/Very Hard. Take 2′ easy between each set of 4 x 1/1’s. Remainder of any time you have available (if any, not required) @ 80-85%/172 – 182/Mod-Hard.

Rides – TrainerRoad http://www.trainerroad.com/cycling/rides/144396

I hit all intervals and it was a good challenge. What I found to be the hardest was the ride afterwards. I typically have done the 25 minute warm up so after the intervals I don’t typically have much left to ride. Today I only did a 10 minute warm up which was plenty and that left me with about a 30 minute ride afterwards. Despite being harder for me I know that this is much better for me. I will continue to do this from now on.

Tomorrow is supposed to be a rest day, but I need to swim. I have not swam since the Pigman Long Triathlon in August. I have missed the pool. I need to get back in the pool as I have a race on January 27th which is three weeks away. I need to get back to remembering how to swim and get my fitness back on cue. I don’t know if my swim gear will fit as I have packed on about 20 lbs.

Time to get back to work and school. Having routine will be nice. I am motivated to eating good again and slimming this body down by the 27th so I don’t look gross without a shirt.

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