Nov OS Week 10 Bike Thread

Gordon Cherwoniak

We are in to double digit weeks.  I'm feeling rested as I had a couple extra days off, extra sleep and very little work. 

Gordon

Gordon Cherwoniak

I'm kicking this week off early as my wife and I are hosting New Years this year  = a couple extra drinks and clean up tomorrow.

3X15 @ .96, .96 and .99.  I'll save the run for tomorrow as I see  my wife driving up now.

Gordon

Kkaufer

 Happy New Year, fellow NOSers! And what better way to bring in 2013 than w/ some bad-arse bike FTP sets??!! BOOM!!! Tough, but done. Since it takes me about 20mins to warm up my overall time was closer to 1:15, but I have the day off so I figure I can recover extra hard.  Knocked the strides out immediately afterwards (something about striding uphill just says 'BOOM and GOOD MORNING'), so I'm done for the day

russG

Way to put it in, Kate, Gordon

In myself: http://www.trainerroad.com/cycling/rides/142282

Didn't know I'd be able to hang onto that 3rd 15m interval.

Gotta make breakfast for peeps - run later - happy new year all!

Joe Hallatschek

Posted By Russell Green on 01 Jan 2013 10:09 AM

Way to put it in, Kate, Gordon

In myself: http://www.trainerroad.com/cycling/rides/142282

Didn't know I'd be able to hang onto that 3rd 15m interval.

Gotta make breakfast for peeps - run later - happy new year all!

 

@Russell - I agree!! I did not think I was going to make that 3rd one! As a HR guy, I was nailing the first two on my AVSPD for Z4, then on the last one I just went by HR since it was way up there into Z5! The run was @Z1 for 25' and although I put in some strides, it was clearly an effort after that bike!

Now off to have some "Hoppin' John" with my wife's friends from Mississippi and watch Miss St take on Northwestern!

Peter Wick

Good show, everyone. I just got upstairs from my attempt at doing the 3 x 15' FTP workout but I just couldn't get it done.

http://www.trainerroad.com/cycling/rides/142356 It is one of the EN workouts so you might not yet be able to see it.

First one was at 0.95, the second was at 0.91 and the third was going okay at 0.9 until it wasn't so I dropped out at 10 minutes and then recovered for a bit. Then I gradually built back up to 0.9 level and then shut it down.

This is Day 4 after giving blood. Doing this stuff is way harder than I thought it would be. My HR gets up into my VO2max zone but I'm not even doing my full FTP. Still, I'm surprised I lasted as long as I did this morning.

Scott Giljum

I am a fan of stealing things I hear so hear goes - BOOM! I got a bit of sleep, got up and hit the 15 minute intervals. The third one felt like a countdown that started to count up, but I am having a much easier time getting into the zone and hanging in it. Bricked the run where I literally went boom. Happy new year all!

benvanmarcke

Well today was a FAIL. Not enough sleep during the night, may are may not contributed but just didn't have the power to keep the intervals up. Did first 15' at IF 0.99, it was a mental and physical battle. Shortly onto the second interval I knew I wasn't gonna be able to maintain power for the entire 15 minutes so was gonna do 3 x 10' instead of 2 x 15... first 10' done at IF 0.96. Next interval lasted less than 2'... just could not get the power up anymore. Thought OK, if this is not gonna work, do 80-85% intervals instead. Couldn't even do that, legs had lost all their power. So did an easy spin to fill up the hour and that was it.

Not a good start of the year, but no reason to panic. I think I'm having a bit of a hard time with the increase in power since the FTP test, not because power went up quite a bit but the intervals are continuing to be very long. Combining with not enough sleep, and somehow I was sweating like a pig today, it just wasn't a good ride (even though at the end of the day I still rode 25' at zone 4).

The 15' run was done as a brick and actually felt great, enjoyed it a lot, did great on the strides... What's up with that!

rmiller

After no ill effects of doing last weeks workout as over/unders, I ventured forth and did the same this week - 3x15'. Not sure whether fitness has improved that much (unlikely) or whether the bike refit has allowed me to take advantage of a wider power band (more likely), but it did seem a smidge easier than I'd have expected. Still keeping an eye on downstream workouts, but so far I'm liking my Tuesday bike FTP hack of doing over/unders.

Naomi Gilker

Way to go, everyone! Great way to start off the new year with a ride and a run! Because today was a day off work for me, I was able to extend the ride to 90min, but the three 15min intervals were a bit tough (not unlike many of you apparently). Enjoy the rest of the week - I can't believe that we only have a few weeks left to our OS. Eek!!

[Deleted User]

Happy first day of 2013! Nice work everyone.

Got my 3X15 in...and happy with results. I was just over 95% on each of them.

russG

@Ann, Satish - let me know if you want me to continue to post the Int workouts or if you're good.

@Peter - sounds like it takes a couple days to recover fluids but a few weeks to recover the RBC's, and then you should get a small bounce because your body will overproduce RBC's - it's a good deed to prioritize someone else's life over our hobby but it doesn't come for free.  Not sure when I'm going to give next, but I believe it's an important thing to do...  (somehow tri seems to blur the line on "hobby" - it's not really the same as model trains... although perhaps a model train enthusiast would feel differently...)

 

 

Mscoryjo

 Got them done! Mentally rough! In fact I wanted to cheer out on the last interval. But instead did the first half at 85% then finished it up with the prescribed power. Sounds like it was tough on all of us! Way to power through and get it don't though guys!! 

@Peter. I donated blood last Friday (first time in almost 15 years) and have been frustrated with my utter lack of giddy up. I think that giving the blood whipped me out too. Everything seems to be ultra tough. With really high heart rates too (in the low zones). Hope this slug feeling is over soon! Meanwhile keep up the great effort!!! You could bag the whole workout, but your hanging in there! Great Job! 

Peter Wick

Hey there, Cory. Yes, that blood donation stuff hurts you when you try to do hard efforts. Why don't you chime in on that thread I started about RBC donations in the OS? It would be good to have another person's data and experience. I've already done quite a bit of blathering there but I think it might serve as a resource for anyone else considering it or looking for some commiseration after the fact. ;-0

Mscoryjo

 Good idea to start a thread on that. I will check it out! 

Mike Weinmann

Was pretty nervous leading into today's session, but tried to heed the coach's advice about treating every wko like a race (focus, focus) and got thru it more easily than expected

I always have trouble with pacing, so I purposefully started out slowly with a 0.965 first interval, dropped the 2nd to 0.95 and finished up at 0.98. Never really felt like I was pushing too hard until I tried to crank up the 3rd interval -- couldn't increase the wattage, so my legs were sufficiently toasted

Skipped the run today to go bowling with the family. Looking fwd to a morning at the track tomorrow!

Steve West

Bike done this AM followed by brick run - all on top of 8 day Holiday Run Challenge.

3x15 @ 0.991, 0.978, 0.974
Total bike 1:08 @ 0.891

Really going to enjoy fewer run days.... gonna feel like a vacation during week 10

http://app.strava.com/activities/35254901

Gonzalo Canteros Paz

Bike just done...on top of 45 mins shoveling snow/ice...3x15 was harder as I progressed...

http://connect.garmin.com/activity/256860919

tired...

ezellrh

Wow, solid work being put in by everyone today! Ringing in the new year and 6 hours driving today put me on the trainer at 8 pm (very late for me as I like to ride first thing in the morning prior to getting the kids up) and it was a tough workout for me as well. 3x15 on 0.97, 0.96 and 0.95. The second interval was the toughest mentally (almost as tough as actually getting myself down into the basement to start the workout which was actually the hardest part of the workout). But its done. I'm going to bump the run to Thursday.

@Joe, tough loss today. I'm an Auburn fan but I pull for all SEC teams during the Bowl season.

Rich Amaya

Bike done! 3x15' @ 0.968, 0.987, 0.993... took me awhile to get my head into the workout for the first set, but finally started to focus. Happy New Year!!

[Deleted User]

Finally had a good FTP bike workout today. I failed the bike test, as well as a second attempt at it. Since then my VO2 sessions have been fine, but for some reason I could not get through an FTP workout. Not sure if I was fighting of one of the many illnesses circulating around work and home, or fatigue was setting in. I did decide to bump up my FTP by about 4% based on how I was feeling before the test, and cautiously proceed and see how it felt. Today I decided to do 2 x 15 instead of three sets, and keep it to 95% to see how I do. I just needed to complete an FTP workout. Surprisingly, I felt great! Both intervals at about 97%, and not horribly difficult. Then felt great on the short brick run. So whatever has been plaguing me these last couple of weeks is hopefully in the past. Committing to proper nutrition and recovery for the rest of this OS and hopefully finish strong.

William Crawford

Bike done - 3x15s. I was not motivated to get on the trainer this evening, but hit my numbers am glad I forced myself onto the bike.

Eric Rueppel

Got the bike done yesterday. Sets one and 2 weren't too bad but set three was a killer. Great work everyone!

mpaone

I started a week after you all, so Im in week 9. Shoot now Im scared of next week and 3x15's! I'll be honest though I have a harder time with the 45 (soon to be 60) second sprints then the long hard stuff. We'll see how it goes.

trisumai

Did FTP ride Monday. Today did the VO2 max ride. Am beginning to get sick and had diarrhea start this afternoon but didn't want to miss too many workouts. Ended up with 2 sets of 4 (1'/1'). Probably not a great idea.. .I guess we will see.

Satish Punna

 did the vo2 run yesterday and the FTP workout and strides run today.  The 3x15' was pretty tough (i had to break the last 15' down into 2' segments to get myself through it)  managed to stay in aero and got er done .99, .99, .99 (and .93 for the 60 minute workout)

http://www.trainerroad.com/cycling/rides/143500

ezellrh

VO2 workout done and dusted! 15 minutes of 1:15's. Hard but good. Sleep has been less this week so I need to re-prioritize that aspect of fitness. It all adds up.

Hit it hard everyone and keep those posts coming. Good luck.

Mike Weinmann

got my VO2 work in this morning + a short brick run that i missed on Tuesday

could tell that it was going to a rough one when i was having trouble hitting 85% IF during the standard warm-up. focused work required to get thru the VO2s. feels good to have the rest day coming up

knock 'em down all!

Scott Giljum

I got up early this morning and did the 1/1's. I had a hard time today getting going and up into the proper zone. Not sure what is going on, but some rest seems like a good idea. Have a great day all!

Kkaufer

 Man, that was tough thi AM! I was still feeling yesterday's VO2 run ... Normally, I have some room on the top during these interval, but today I really struggled to hold on.  But, BOOM, got it done, and now it's time for some HARD REST!  Get after it, everybody!

Naomi Gilker

Ditto on the BOOM, Kate! Feels good to get it done.

The 1/1s were tough but I'm learning TO LOVE THE PAIN!!! Is that weird?

Also, a HUGE thanks to John and the TR-testers. It's so nice to be using the EN group section within TrainerRoad - takes all the thinking out of the process which is perfect for a morning w/o when my brain is still waking-up. Thank-you!