NEW 60 minute IF (intensity factor)

Good morning friends and family---------

Be looking for some info in the future......Are you ready for an indoor century ride or just want to ride for an hour or so while we play games, listening to speakers and families.....what a great way to raise monies for a great charity.....just a little teaser much more to come....want to meet a few professional triathletes, meet the little one's whom have endured more then we ever will and their families who can share their child's courage and more....Please stay tuned for 1/1/12 for the release of IM4RM!!!!!!!!!!!

We are finishing up gathering our sponsors and looking forward to showing them off come the 2012 season.

If you are interested in assisting us raise monies for the Children's Cancer Connection and sending them to camp please email myself of Caleb Pike.  We would be more than happy to send you more information about this wonderful organization.

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Well up and at it early this am with the big Mike Morrison.  This mornings bike wko was a mirror image of Tuesday.  Usually Thursday's wko's are difficult for me cause it is following Tuesday and Wednesday's hard azz workouts.  I guess you could call it the cumulative effect.

Up at 0400 and to the coffee pot I went.  Had 2 cups along with my GNC Extreme Athlete Vitamin Pak.  Love the feeling of the Beta Alanine in the pak.

Bike workout was to be total of 60 minutes with 15 minutes of ON time.  Again this is VO2 max work.  Tuesdays we did 2:30's of ON with 2:30 OFF.  Today we up'd the ante to 3:00 min ON and we even got cocky and pushed one to 4 minutes.

I am not sure if you all felt that this am.....the shaking of the earth d/t the fact this wko was nuclear.......shhhhhh BOOOOOOOOM!!!!!!!!!!!!

Bike numbers as collected by the Joule 2.0 and then placed into WKO



Interval 1:
Duration: 3:01
Work: 52 kJ
Intensity:1.33
Pw:HR: 8.94%
Pa:HR: 8.24%
Distance: 1.042 mi
Min Max Avg
Power: 170 363 293 watts
Heart Rate: 137 167 158 bpm
Cadence: 73 93 85 rpm
Speed: 16.8 22.2 20.6 mph
Pace 2:42 3:35 2:54 min/mi
Hub Torque: 6 12 9 lb-in
Altitude: 951 956 954 ft
Crank Torque: 162 369 292 lb-in
Temperature: 73.4 73.4 73.4 Fahrenheit

Interval 2:
Duration: 3:00
Work: 51 kJ
Intensity:1.30
Pw:HR: 10.99%
Pa:HR: 9.93%
Distance: 1.026 mi
Min Max Avg
Power: 152 360 287 watts
Heart Rate: 129 168 158 bpm
Cadence: 74 90 84 rpm
Speed: 18.1 21.7 20.5 mph
Pace 2:46 3:18 2:56 min/mi
Hub Torque: 5 12 9 lb-in
Altitude: 944 949 947 ft
Crank Torque: 158 395 290 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 3:
Duration: 3:01
Work: 51 kJ
Intensity: 1.30
Pw:HR: 6.4%
Pa:HR: 7.81%
Distance: 1.012 mi
Min Max Avg
Power: 213 345 287 watts
Heart Rate: 131 169 159 bpm
Cadence: 71 87 82 rpm
Speed: 18 21.3 20.1 mph
Pace 2:49 3:20 2:59 min/mi
Hub Torque: 8 11 10 lb-in
Altitude: 939 943 940 ft
Crank Torque: 243 361 296 lb-in
Temperature: 75.2 75.2 75.2 Fahrenheit

Interval 4:
Duration: 4:00
Work: 65 kJ
Intensity: 1.23
Pw:HR: 7.58%
Pa:HR: 8.17%
Distance: 1.324 mi
Min Max Avg
Power: 190 318 271 watts
Heart Rate: 132 170 161 bpm
Cadence: 67 88 81 rpm
Speed: 17 20.9 19.8 mph
Pace 2:52 3:32 3:02 min/mi
Hub Torque: 7 11 9 lb-in
Altitude: 933 937 935 ft
Crank Torque: 228 368 283 lb-in
Temperature: 77 77 77.0 Fahrenheit

Interval 5:
Duration: 3:01
Work: 50 kJ
Intensity: 1.26
Pw:HR: 1.87%
Pa:HR: 5.92%
Distance: 1.009 mi
Min Max Avg
Power: 149 353 277 watts
Heart Rate: 136 170 161 bpm
Cadence: 76 98 84 rpm
Speed: 16.7 21.6 20.0 mph
Pace 2:47 3:35 2:60 min/mi
Hub Torque: 6 11 9 lb-in
Altitude: 929 935 931 ft
Crank Torque: 149 355 279 lb-in
Temperature: 77 77 77.0 Fahrenheit

****The remainder of the ride was to be at .80-.85% BUT again we wanted to raise the attick so in time we can raise the ceiling**


Interval 6:
Duration: 15:01
Work: 190 kJ
TSS: 23.5 (intensity factor 0.968)
Norm Power: 213
VI: 1.01
Pw:HR: -8.8%
Pa:HR: -1%
Distance: 4.458 mi
Min Max Avg
Power: 0 403 212 watts
Heart Rate: 143 163 150 bpm
Cadence: 33 109 85 rpm
Speed: 4.5 22.7 17.8 mph
Pace 2:38 13:25 3:23 min/mi
Hub Torque: 0 12 8 lb-in
Altitude: 925 931 928 ft
Crank Torque: 0 533 210 lb-in
Temperature: 77 78.8 78.4 Fahrenheit

Interval 7:
Duration: 5:01
Work: 73 kJ
TSS: 10.1 (intensity factor 1.098)
Norm Power: 242
VI: 0.99
Pw:HR: 1.67%
Pa:HR: 4.18%
Distance: 1.603 mi
Min Max Avg
Power: 20 453 244 watts
Heart Rate: 132 168 154 bpm
Cadence: 50 98 82 rpm
Speed: 13.7 24 19.1 mph
Pace 2:30 4:23 3:08 min/mi
Hub Torque: 1 12 8 lb-in
Altitude: 924 928 926 ft
Crank Torque: 23 413 251 lb-in
Temperature: 75.2 77 76.3 Fahrenheit

Interval 8:
Duration: 5:01
Work: 75 kJ
TSS: 10.9 (intensity factor 1.139)  BOOM!!!!!!!!!!
Norm Power: 251
VI: 0.99
Pw:HR: -7.64%
Pa:HR: 2.83%
Distance: 1.588 mi
Min Max Avg
Power: 127 411 252 watts
Heart Rate: 142 169 155 bpm
Cadence: 60 102 85 rpm
Speed: 13.6 22.4 19.0 mph
Pace 2:40 4:25 3:10 min/mi
Hub Torque: 6 12 9 lb-in
Altitude: 921 925 923 ft
Crank Torque: 179 367 249 lb-in
Temperature: 75.2 77 76.6 Fahrenheit

Entire workout:
Duration: 1:01:37
Work: 770 kJ
TSS: 113.6 (intensity factor 1.056)
Norm Power: 232
VI: 1.11
Pw:HR: -4.88%
Pa:HR: 1.21%
Distance: 18.034 mi
Min Max Avg
Power: 0 453 209 watts
Heart Rate: 96 170 149 bpm
Cadence: 33 109 82 rpm
Speed: 0 24 17.5 mph

Hub Torque: 0 12 8 lb-in
Altitude: 920 961 936 ft
Crank Torque: 0 533 213 lb-in
Temperature: 73.4 78.8 76.4 Fahrenheit

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As always need to give thanks to GOD, my family, and friends for always being there for me, supporting me and pushing me to the edge.  When I think I have nothing left in the tank I am amazed that there is always a hand on my shoulder, a phone call, or just an intuition telling me to push a little harder.

I just love this life and this sport so much.  It is great to push yourself to the limits but most of all I love watching others reach and surpass their own goals.  That smile they give when the workout is over and hearing them say I just didn't think I had it in me but yet they go on and on and on.

As 2011 comes to an end and we are looking forward to 2012 just remember you can and will.


Thanks for following me and listening
Carl Noftsger