BT Winter Cycling Program Challenge 2015 - 2016 (Page 8)

Weather god has visited FL with awesome cool temps so the garage WO was niiiice! I modified the Wk3 Wo2 to add an extra 15' set since I have my company dinner/party tonight and will likely be pigging out and having some beers.  Had a lower cadence today, just couldn't get it going until towards the end.  I'm still on my STP/Weiland tribute so listened to all of Core (awesome album) and some of Purple (great album). Have a great weekend all!

(2015-12-19-wk3-wo2-4x[5mx3]-tempo.JPG)

I got a third workout in today.  For some reason I could not get Wk3WO3 loaded into Perfpro.  All the other files have loaded just fine so I'm not sure what's up.

Anyway, I did an hour of Sufferfest - There is No Try.  One of my favorites and figured it celebrated Star Wars "Do or Do Not, there is no try"..

(SufferFest - There Is No Try.jpg)

Wk4WO1 kinda kicked my butt - glad today was not a test day 'cause I didn't bring my A game for sure.  Ended up having to take a break about halfway through Threshold 4 but only after negotiating with myself that if I did, I'd get threshold 5 DONE. 

Question of nomenclature for you Don.  In the Plan workouts on BT (Day 37 @ http://www.beginnertriathlete.com/discussion/training/training-plans-view.asp?planid=10919# ), the threshold section is defined as "5x4' (60" Rest@ 65-70% FT) @ 20MP".  What does the MP stand for? 

Here's what the sorry effort looked like:

(Wk4WO1.JPG)

20MP means the test result for the 20' test.  That's just hard to do using a pre-made program for all to follow so I used approximation from my test results which are usually about 103-106% of CP and went with 105% for the workout.

For future workouts you better HTFU or we'll be sending Gunny after you!!!

Some days are Just better than others. If you running too take a look at your running schedule as the upcoming weeks reflect this type of a workout.

My helpful wife did point out afterwards that perhaps I should have waited to do my hour long core workout until after I did my ride

Originally posted by triosaurus I t'ink I need a bit of an explanation on WK4 WO1 ... so, there are 5 x 1' min intervals at ... 150 - 120 % ...?? So, is the first one done at 150% and work downwards on the second , third etc? Or, are they all done at 120 - 150%? The 5th done 3-5 watts higher... than what? So sorry to be dense here Thanks, as always , for the assistance

Should read as 115-120%.  If you aim for 115%  for the first for 1' intervals then try for 120% on the last that's fine.  I think that's how I wrote the mrc files.  The following week you do 120% for the 1st four intervals then try for 125% on the last one.  5% is a bit more of a bump then 3-5w but what the heck its only a minute!

Ugh, nothing worst than what feels like a mid summer morning in the garage, where the heck is winter!  Got the wk4wo1 done, felt pretty good and sweated all over everything.

(2015-12-22-wk4-wo1-5x4m.JPG)

Don, you make it look so easy . . .

Wk4WO2 done. Looks like I'm coming down with a cold or some such, and unlike most I've had this one is starting in the chest.  Yuck.  I'm hoping it is a short-lived one as we have testing coming up again soon.   I blame the plague carrying grandkids.  The kids at preschool share everything.

Don, can you put up the next 4 weeks of workouts and I'll get them uploaded into TR?  Thanks!

(Wk4WO2.JPG)

My legs are coming around and I think I'm about 8-10W low on my CP, we'll see...

Good god, chest colds are the worst.  When our kids were little 10-12 years ago my wife and I had the worst chest colds, the sickest periods of our adult lives for sure.

OK Tom, attached are the phase 2 mrc files. Let me know if you find any issues with them.

Wk4 W/O1 done.  Well, sort of.  I didn't realize I grabbed the wrong file until later and hence on 4x4m instead of 5.

(Beginner Triathete Winter Cycling Plan Phase1 WK4 WO1 5x4m Threshold.jpg)

OK Don, phase 2 is uploaded into TR.  The only workout I saw that I questioned was Wk8WO3 as there is a different slope (4 min decreasing) at the end of an interval than I've seen in any other workout.  This is what it looks like:

(Questionable workout.JPG)

Don, Phase 3 is in TR.  There are 3 files for you to look at with possible glitches.  I corrected the first two by flattening out the ramps:

Wk12WO1- Odd ramp during break between intervals

Wk14WO3 - Ramp at end during cool down

WK13WO4 - It is called opteasy, but the workout is blank.  While that IS easy, don't know if that was the intent.