SBR "U" (Page 19)

I might be looking at the same type of workouts soon.  My calf injury has continued to bother me so I had an MRI last week.  I'm doing my followup appointment today so we'll see what they recommend.  Or maybe I'll just be a swimmer for this season

sending good thoughts, hope it's nothing major

I get to try the treadmill for a bit tonight, hopefully things hold up

Aaaaand?

MRI and recommendation?

How was the treadmill?

Matt

They didn't see anything bad on the MRI, which is a mixed blessing, since I still don't know what to do about the pain.  My stepfather is a radiologist so I'll have him take a closer look.  Probably just physical therapy in the meantime.

Ugh - the equivocal thing is a mind-#%$@.  Makes it tough to know how to treat it, but sounds like PT is a good plan for now.

Hope it comes around for you soon.

Matt

Uggg. Did this last year with shin splints. MRI and X-Rays never confirmed a thing. So is there really something wrong? Should I run? 

I feel your pain

I hope there's a resolution!

James, how are you figuring the intervals again? The Garmin and Strava sites both seem to show 5 mile intervals, and use data from the PT?

James, I would highly recommend hitting the lap button on your 910 to begin and end each interval.  It really makes looking at and analyzing the data a lot easier.  For trainer workouts, you can actually program workouts into your 910 so that the laps are created automatically assuming you follow the desired lengths.  It takes about 10-20 minutes to get used to entering it in, but once you have a template of a few workouts, it's actually really easy to adjust.  It's also nice because the garmin will beep 5 times for the last 5 seconds of a lap so you know when an effort is about to begin or end in case you were day dreaming or closing your eyes in pain.  

Here is an example of a workout that I entered into my Garmin 510 that is for over under intervals.

The specific workout might be...warm up 15 minutes, then 4x10' where the 10' is broken down by 4' 100%, 1' 115%, 4' 100%, 1' 115%...then 5' rest intervals in between each 10' interval.  Then a 15' cool down.

These are the steps I created in the garmin workout creator

Step 1 - Go until lap press.  This is my warm up.  I could set this to a specific time such as 15 minutes, but I choose the option of when I hit the lap button since I want to start my interval at a desired location.

Step 2 - Ride 4'
Step 3 - Ride 1'
Step 4 - Go back to step 2 and repeat 2x

Step 5 - Go until lap press.  This is my 5' rest interval.  Again, I could set it to a specific time, but I want to get back to my start point since I'm outdoors. 

Step 6 - Go back to step 2 and repeat 4x.

I know this sounds a little complicated, but once you understand it...it's great.  I only have to hit the lap button a handful of times instead of about 22 times.  Then all my ride data looks clean like THIS.  Very easy to see each individual effort marked off by a lap.  You can see my rest intervals were a little longer than prescribed...mainly because that's how long it took me to ride back down the hill safely.

I can keep the template of the workout saved in my garmin, so if the specifics change...such as the amount of time per interval, or the amount of repeats...it's easy to change with just a few steps.

You can do similar things by creating your own workouts in software like golden cheetah or trainer road, but I find having the laps marked off by the garmin is best since it will carry over anywhere you upload your data (strava, garmin connect, training peaks, etc).

I'm guessing the defaulted autolap every 5 miles is turned on for your 910.  You probably want to turn that off.

Yeah, I followed what the workout was, but how are you determining that you actually hit the power you did? I use the lap button so have a split and I'll get data just for that interval. If I followed yours it would be an 8' interval. As of now, I have to try highlighting what I see in the power section of the graphs. This has been fairly inaccurate for me historically. I can get 285 or 305 for the same interval in your recent workout.

See, now tasr would have handled this just fine.

Ok, wasn't sure if you were doing something with the CT as well.

Been there, done that.  I dealt with a "mystery" knee injury (knew with certainty what caused it, but had no idea what was wrong or how to fix it) for well over a year.

Have you tried ART and/or PT?

James, if you use some form of lap function for each interval, then you can display lap average power on your 910.  It makes it a lot easier to hit the desired power for that rep.  By keeping an eye on the lap average, you won't feel a bad when your instant or 3 second power goes a little above or below your target.  That's normal...the main thing is that your average is as close to your goal as possible.