NOS Week 12 Bike Thread
My goal this week to keep up the stretching and rolling. I'm not sure I got more sleep last week so that's still on my list as well. Keep the post rolling in.
Gordon
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My goal this week to keep up the stretching and rolling. I'm not sure I got more sleep last week so that's still on my list as well. Keep the post rolling in.
Gordon
Comments
Good stuff, now drinking a lot (water :-D) in order to be ready for a good swim tomorrow morning.
Hit Central Park for a quick jog this morning
Bike VO2s tomorrow morning!
Head and gut appear to be getting back to normal, thank God, so BOOM, BOOM and BOOOOOM!!! I love FTPs in the morning. Knocked them out good and showed them who's boss
. Then did the strides as a t-run, ergo 3 more BOOMs! Now to get ready for more BOOMING tomorrow. LEt's go!
Keep on it everyone!
Feels like victory? (to paraphrase Apocalypse Now?)
@ Satish - yeah baby! (But I also think chlorine smells like victory
).
Stats from today's workout:
10' @ .97, ave HR = 153; max HR = 162
10' @ .97, ave HR = 159; max HR = 167
5' @ .99, ave HR = 153; max HR = 163
Last Tuesday:
10' @ .96, Mean HR = 160; Max = 169
18' @ .97, Mean HR = 165; Max = 171
10' @ .97, Mean HR = 169; Max = 177
Felt great on the easy brick run afterwards. Need to rest up and try to rally for the remaining outseason!
Way to rally Kate - glad tummy was better!
Another tough one in the books. Running is up next!
http://www.trainerroad.com/cycling/rides/160259
My HR from the 12 minutes at sweetspot was already in the low 160's so I should have known before I even started to work but I went ahead anyway. Before the blood donation my HR was averaging 160-162 for the FTP intervals. The first 12 minutes was really hard to achieve and my HR was already above 170 bpm 3 minutes in. It climbed steadily up to 178 through minute 12. It felt like an FTP test to just hold 0.988. I gave myself extra rest time and figured I'd try the 20' block at 80-85% and it just wasn't possible. That sucks but I'll just have to take my lumps.
On a side note, I set my CyclOps trainer to the mountain setting instead of intervals. I know it makes the resistance harder but wattage is still wattage, right? Would it have made that much of a difference? I did that because of how much harder road riding felt on Saturday compared to the trainer.
Hi all!
I am back from the Frankenstein Cliffs!
(It's a real place - google it if you're curious)
(What, you didn't notice I was gone?)
(a) I had a great ride today
http://www.trainerroad.com/cycling/rides/160109
10m @ 98%
20m @ 99% (stepped it up, just to see if I could...and because I think I'll get a training bounce)
12m @ 100%
(b) I'm cheating - sort of - no, nothing like Lance, but my results are not comparable to those of you who did the work over the weekend.
I took the weekend "off" to go camping and ice-climbing and skiing in Pinkham Notch (Frankenstein Cliffs, then Wildcat) with my son's Boy Scout troop. Ok. Ice climbing is more strenuous than sleeping on the sofa; and one doesn't get a full 8 hours (or 7, or 6..) when one is organizing forty or so kids 11-17... That said, it was fun and an excellent mental break from daily training. On top of that, somehow I managed to absorb some of our recent training - I can feel the difference. Honestly, 7 hours of climbing and belaying and a day of skiing and two nights of camping with 40 teenage boys who never go to sleep as near as I can tell was somehow less taxing than 2x18 at FTP and 40m at MP/HMP and 2x2 at TP. You'll have to take my word for it, but kudos to all of you who put it in this weekend after last week.
One other thought - 11 weeks of the OS boot camp has put me in much better shape than the other trip leaders and most of the scouts... this made the climbing trip far more enjoyable.
Now - I am repeating week 11 (with input from Coach P) because I want to do the build-up right. I will be running hard in the morning, and I will log accordingly. I will also be a week behind. Guess this means I will have my end-of-OS celebration alone, but I really don't want to short-change the build-up.
Intervals after a weekend off can't be compared to the work you all did today. Also, I am giving myself an extra week to achieve my OS-ending test results (don't tell the JOS people).
@Peter:
Hear that - don't be disappointed - frustration is futile. To misquote a former Secretary of Defense, you go to war with the body you have, not the body you want to have. And so I ask, what might be going on?
- Lingering affects of the blood donation? How long ago was that?
- Residual fatigue? Your HR after the warm-up could indicate fatigue, in which case more rest might be in order...
Re: mountain vs. interval setting - it is true that watts are watts on the outside, but on the inside watts at different cadence/resistance combinations can place a very different load on the body. I don't have a deep physiological background, but high cadence/low force-per-cycle is more aerobic compared to low-cadence/high force-per-cycle, and the energy impact on your body can be quite different.
My recommendations - write it off, do the recovery thing (drink, eat, be merry, sleep long), hit your run on Wednesday, and go back to the lower resistance setting for your VO2 on Th - they are easier to hit at a higher cadence, and that is more probably how you will race (e.g. high-cadence) anyway. Alternatively, stick with the higher resistance setting, but know that your FTP will be different at a difference cadence/resistance combination.
Must focus on Other Work - but way to put it in everyone!
@Roy! Hey - I completely understand. I get up and am on a "critical path" from like 0430 to 0730 when I get to my desk at work! A flat means no work out for me and I just go in early during the week. Good job salvaging what you could!
Run was at work during lunch on the dreadmill. I could only do 30' and was done, mostly because I was tired, but also because it was boring since I didn't bring my prescription running glasses and I couldn't see the TVs really well. I did get to see bits of the Lance Armstrong interview with Oprah. Really disappointed. Looks like Greg LeMond was right after all. Wonder if Greg was clean?
Wasn't expecting much from this workout. I didn't sleep well sunday night and was really tired all day yesterday. Before going to bed last night made the executive decison to defer the bike wko from morning to this evening so at least I wouldn't be tossing and turning all night debating the issue. Still had a restless night and when I woke this morning there was still some soreness in my calves, and I thought uh oh, I finally really overdid it.
So after work, I started the bike wko with the understanding I would bag it if the warmup didn't go well, and was mentally prepared to come back here and report so. But at the end of the 12 minutes, RPE was only 5/10 so I pushed on and had a great wko. 10/18/10 all in aero and at a nice steady 88-89 cadence with .92 precision, 1.0 IF for each interval. I don't think I would even have attempted the wko if it was left up to me so thank you all for your posts, they inspired to me to get on the bike and give it a try.
http://www.trainerroad.com/cycling/rides/160457
I don't think Greg was clean. Mitochondrial disease? Not likely. Call me a skeptic but the performance drop off imo was pretty indicative of stopping doping. They all doped. Many probably still do.
@peter. I do the FTP stuff on the' road' setting and the VO2 on the 'interval' setting. When I have forgotten to change back to 'road' for the FTP the workout has felt harder which I have attribuuted to being out of my comfort zone cadence wise. I think it puts me between gears and have to use a lower or higher cadence than what I am used to. A watt is a watt and its probably good to practice in all kinds of gearing and cadences but I think the FTP workouts are easier if I stick to my natural cadence around 90.
Got in a workout not but not the one coach Rich wrote out. Still not feeling it and I decided before I got on the bike today was 85% stuff. Got in 44 minutes in two sets 24' and 20' and called it a day with 55' total.
Gordon
Did anyone hear that sonic BA-BOOM!?!
After yesterdays whine thread of how long this OS is - I skipped my typical Monday yoga and stretched @ home instead, went to bed early (like, before 10pm - unheard of!), and was so ready to hit the bike that when I looked at the plan of 12' - 20' - 12' I was like 'Really? 44 minutes - thats all!? I think I amped myself up to wanting 50+ minutes @ FTP (without paying attention to the fact that tomorrow is run VO2 intervals, of course).
MAN! that felt good.. BRING IT!
I did get part of the bike in but only part. I only got the WU and the first 12' and called it a day. Sure I could have forced more but my head just wasn't there - still mulling over all the day's unresolved issues.
Tomorrow the sun will rise again so I have no doubt that the future will be bright.
Only three more FTP workouts left for me, so I have to make every interval count. I'll be testing on the bike a week from Saturday, then Run Test Monday of week 14, then off to Snowmass for ten days skiing/transition time before starting the 12 week HIM push to St George.
The intervals continue to get mentally easier thru the course of a workout as I realise I have the endurance to keep going. 12'/20'/12' @ 0.97/.98/.99, with max HRs 134/136/137, compared to max of 140 two weeks ago. Followed by a hard fought 30' brick @ LRP + 10 seconds.
have to share this one - so I was just about done with the FTP workout last night and my 9 year old daughter walks in...looks at me, the sodden towel on the floormat, my dripping t-shirt and says..."way to go dad, way to burn those fat particles" and then walks out hahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahaha :-)
On Saturday I was in the middle of the long FTP workout and my wife came up to do a run on the treadmill. She started talking about something on the TV then stoppped abruptly and said ' oh sorry, I shouldn't be bothering you when you're suffering'. Well at least she noticed.
Later on she said that me being up in the pain palace 'suffering' all the time has actually been an inspiration to her to stick with her own workouts...
did the standard w/u, but my HR was ~10 bpm higher than in previous sessions, so i decided to modify -- ended up dropping my target wattage to 1.2x FTP which is ~25W lower than where i've tested out in the 5' VO2 test. i had been hitting the higher number in all previous wko's, but with the back to back bike days, i figured it's better to play it safe
ended up feeling very similar to other VO2 bike sets, meaning i was struggling, but able to complete everything. kinda cool to think we can now string together 6 x 1/1 -- shows how far we have all come in a relatively short time
looking forward to tomorrow's run
Another BOOM in the books. I too was curious about the 2x6 format versus the 3x4 that we've been doing for the past few weeks, thinking that holding those last 2 intervals might be harder, but I couldn't really tell much of a difference. If anything, I was mentally more focused because I really wanted to make sure I didn't miscount. Somehow, I have a hard time counting from 1 to 4 or 6 when I'm sucking wind!
Get after it everybody!
Yeah - I'm at the "horse to the barn" part of the OS. Today's 2 X[ 8(1')+(1')] with 1' rest after each set is probably the most I want to do in my pain cave. I reached a point in the second set where I couldn't hold the speed and my HR hit a plateau. Total of 60' and I am toast.
Had planned to do the 1000yd swim challenge today. We'll see how work allows and if I can pull it off during lunch - optional workouts are just that during the OS! Hope everyone else is holding up well!