Nov OS Week 7 Bike Thread
We are now in the mid weeks of the OS, longer FTP intervals and runs. Remember to rest and recover well this week for testing in week 8.
Gordon
0
We are now in the mid weeks of the OS, longer FTP intervals and runs. Remember to rest and recover well this week for testing in week 8.
Gordon
Comments
So let me see if I understand this... rest and recover while doing 2x20@FTP, 3x1 @TP, 15x45/45 @VO2P...
+1
Yes if possible. We have to do the work but I'll be more explicit. Get an extra hour of sleep if possible. Watch the nutrition and food choices for recovery after the workout. I won't even get in to Christmas parties, drinks and falling off the wagon with treats.
Finally I like to remind myself especially on the Saturday workout that 95% is acceptable so that I have a little extra recovery for the test week. When we did the old test 2X20 I liked to use the Tuesday workout to guage my effort for next week.
Gordon
Tomorrow is my Monday...so 2 x 20 tonight before the webinar!
For my 40' TT tonight there wasn't much of a change from the first one starting the OS other than my HR was < by 3, dist. > by 0.4mi., and speed up by 0.4mph. It felt like I did push but maybe not as hard because my legs didn't cramp up nor did I almost puke this time. Legs weren't too heavy to start. Lately I haven't been able to get my HR into and keep it @ Z5 no matter how hard I push. Need rest? Retest? Any thoughts?
Because of travel next week, did the Bike-FTP today and saw a 5% improvement over 10/29. Looking forward to see what the next one will be.
Good luck everyone!
in!
great day all
2X20 (4') is a tough workout no doubt about it. I woke up early 3:30am and went back to sleep for an hour then decided to get up and do the workout as I was awake again.
Took the first intervalslightly easier, if you can call .98 easier, and then ramped it up 1.0 for the second interval. I felt suprisingly good with 15' left is the 2nd 20' and reached out a little for around 10' minutes. I shut it down with 2' left as I nothing to prove today. My best 10' power was the final 10 minutes at 241, my current FTP is 237. Now I just have to figure out my goal and pacing for next Monday. This was an excellent workout for me and a real confidence builder going in to the test.
Gordon
Is there any better way to start the day than with some solid FTP work? BOOM and BOOM!! I was a bit apprehensive about today's workout because I was pretty tired after Sunday's run and had a god-awful night of sleep Sunday night - restless and just the weirdest dreams. As a result, I felt a bit 'blah' yesterday, which usually results in massive chocolate intake, but w/ testing looming next week I'm trying really hard to be smart this week. So, I stayed away from the chocolate yesterday (you have NO idea how hard that is for me!!) fueled up well, slept well, and of course, got a major mojo boost this AM when I saw that my beloved New England Patriots have their own BOOM going right now (sorry, Texans fans!). Am getting much better at managing my intervals smartly, and stayed in my zones w/out overcooking. Had plenty of gas left in the tank, but cut the z3 work at the end short in anticipation of tomorrow's workouts which is always the most challenging for me. Knocked out the run, and like Gordon - major confidence builder for next week. Now just to get through this week without doing anything stupid... Have a great day everybody!!
Anyway - here's to another kickin OS week!!
http://www.trainerroad.com/cycling/rides/123934
I also did the workout earlier this morning, and was a bit nervous about it! 2 x 20' FTP is no joke, and my legs felt tired during my swim last night. Yet somehow today's intervals went remarkably well, I start to feel it becoming easier to maintain the power. Did both intervals at IF 1.01, steady pace, no spikes, and had some more left in the tank! Actually starting to look forward to Monday's test!
Words by which to live: "Is there any better way to start the day than with some solid FTP work?"
Felt great and ripped through the first set but the bear jumped on my back on the second set & made it a tough one...felt great to hit it!
www.trainerroad.com/cycling/rides/123969
http://www.trainerroad.com/cycling/rides/124101
@Russ - There was some discussion on the new test with pacing guidance by Mike G, Al T and Joel sprinkled in the thread. These are three WSM. Personally I like to see my numbers during a test but have burned myself reaching for a number. You will have to read the thread to find out the details but I'm much more likely to push myself on a run test using PE that on a bike test. I need the whip of the numbers on the bike.
http://members.endurancenation.us/T...fault.aspx
Gordon
then I w/o 2 - 25 min run. For some reason I had it in my head I was supposed to go at MP (10:00). After 5 min I was struggling so backed it down to 11:30 and then slowly worked up to the 10 min pace for the last 10 min. Feeling kind of bad about not hitting the 10...until I looked at the work out goals AFTER...oh look - I was supposed to be at 11:30. DUH! lesson learned WRITE THE WORKOUT DOWN...don't do it from memory! So, now I am happy with the work.
Have a great day everyone!
Now this is a good news story! Cold front worked it's way into San Antonio, so my pain cave (aka garage) was about 40 degrees this morning and felt pretty refreshing! During the warm-up, I knew I felt pretty strong and the 2 X 20'@ Z4 would not be a sufferfest. So, I was pretty much cruising through the first 20' and thought, "hey - why don't I just do this as a test?"
I ended up with a LTHR AVHR of 160 (down from 162 in wk#1) and my AVSPD was 20.5mph - A PR in my 3rd OS (up from 19.8mph in wk#1).
So - feeling great, I get off to work and it goes downhill. I hear my adopted football team (Texans) lost to my childhood favorite (Patriots). Enjoy that Kate - I think they'll play again!
First 20' segment wasn't too bad (1W below FTP), but the 2nd segment was a little less, more like 6W. I wont lie - it was kinda rough.
Stayed up late to watch the game so I was groggy this am but got the workout in. Standard warmup and 2x15 at 1.01 and 1.02. Definitely ready for next week's test. Heading out for the run in a little while.
Ok.... So it seemed worse during than after! Whew! Now I wait for the kids to wake up... Then off on my run! It's cold but sunny! The kids will love it!
***edit*** @Scott if it happens again it could be the battery in your HR strap is on its way out.
The last 5 minutes of today's 2 x 20' was character building.