NOS 2014 Week 2, Bike Workouts (Time to Work)
Ok guys and girls, testing week is over. Its time to get serious. Good luck and lets hear about those workouts!
A note (reminder for the vets and caution for the newer folks): Brenda and Joe have already mentioned what we call 'over-achieving'. The OutSeason is 14 weeks long. It intentionally starts off 'not as hard' and then turns the heat up. There may be a tendency to overstep the assigned intensity during the 'shorter' intervals we enjoy early in the season. Do so at your own risk. You may get away with it, but there has been more than one 'hero' early on that turned into a 'had to skip a week guy' later in the OS or, even worse, sometime later during a build to a race. You build a tower by showing up day after day, week after week, and doing solid work not by crushing it as hard as you can in one workout.
Wiki link for those interested in more
Comments
Awesome work Roy!! Talk about getting it done!
I had a different experience this morning. Up early to get bike done before having to be to school (I'm a teacher). I'm trying to get used to the trainer, but I am having a really hard time. I started, and after a short time felt bored so I started thinking about everything, then started to get down on myself on how slow, and out of shape I feel and ended up stopping. Tried to refocus, started again, even put something on the TV but the same thing happened. I felt so discouraged. And now I am so mad at myself because I only got 30 minutes done and it was not work. WORK WORKS and I didn't do it.
If anyone has any advice on how to get accustomed to the trainer I would really appreciate it.
Advanced techniques include old Tour/Ironman videos, sufferfest videos, and youtube music video playlists.
Don't sweat today, reload for your run workout, and set yourself up for Thursdays VO2 work.
Not sure if this would help, but other than the suggestions above, what about printing off some motivational sayings, framing them and hanging them in your pain cave. Roy has what he calls a motivational board in his pain cave. See pics in thread entitled "you show me yours....I'll show you mine". I also have a local group of triathlon friends and we have created a FB group, where we post our workouts for the day. They are not detailed, but often say something like.....killed the bike today, or took 2 min of my run test. No data is shared, just end results. If you want to Facebook friend me, I am up every morning at 5am EST and if you put up a post saying you are not feeling the workout I will pipe in and give you support if you want.
I more thing. If you are working out first thing in the AM, remember that you have just fasted while you were sleeping and need something to help you get through these hard workout. Zone 4 burs predominately carbs, so having a electrolyte drink with a piece of fruit or a gel 20 min or so before the ride will perk you up.
When the going gets tough for me, I shift my thoughts to the 300+ other OutSeason peeps who also have their nose down, grinding it out. I especially think of those in cold climates, stuck in our pain caves. We are all in this together.
PS- what is the secret to making the nifty signature files I see so many of?
Curious about tomorrow's run being a "virtual" brick as I did the bike / run workouts in succession today.
So inspired by all I am reading!
Thanks and enjoy the day,
Beth
Elizabeth - go to wiki and search on "pimp my signature" and it'll come up. Kinda complicated and I only do it like once a year.
Today's bike workout was a tough one. Work went until after midnight. Legs were heavy and it was a good thing coaches notes said not to pay attention to cadence. HR monitor quit working so HR is way off. Anyway, intervals were 269W @ 103%, 267W @ 102% & 224W @ 86%. Off to work.
http://connect.garmin.com/activity/...bsp;
Bike - 3 X 8'(2') at IF 1.0, 1.04, 1.06, and then to get in a full hr I did 3 X 4'(1') at IF .93, .94, .94 .
Run - 30' @ Z1 with 3 X 20" strides came out to 3.2mi at 9:12/mi
@Laura - I listen to a radio station that is entertaining, think how much I like this better than running, and finally how much I am going to chow down when I am done!
Work DUN! Really focused on smooth pedaling. Had some almost perfect VI numbers for the intervals.
Overall: 57:32 // IF: .951 // TSS: 86 // VI: 1.05
Interval 1: 6:00 // IF: 1.115 // TSS: 11.6 // VI: 1.01 <<<< NICE!<br />
Interval 2: 6:00 // IF: 1.14 // TSS: 12.0 // VI: 1.00 <<<< Suh-weet<br />
Interval 3: 6:00 // IF: 1.115 // TSS: 11.5 // VI: 1.01 <<<< Nice again.<br />
Interval 4: 10:00 // IF: .968 // TSS: 14.9 // VI: 1.00 <<<< BOOM!</span>
Ran 25 minutes after at Z1 on new treadmill.
Separately, I rode the Beverly Hills Gran Fondo this last Sunday. 50 mile fun day with my wife and nephew. Good amount of climbing and did a lot of chat and riding as no one does EN style work. :-) But got a couple of good WORK sections in. My VI was just stoopid!
Here are my numbers:
Overall: 4:14
IF: .960
TSS: 386.3
NP: 196
VI: 1.56
One of the intervals:
Time: 46.17
IF: 1.078
NP: 220
VI: 1.32
Wow John your current FTP is too low 4 SURE but great work
Just came out of my Paincave and it looks like also my FTP is too low as I hit all three 8' intervals above IF 1.05
I think I'll stay with the current FTP setting until end of next week (local Half-Maraton) and then increase it by at least 5%
TSS 87 / IF 0.97 / NP 262 / Energy 901 kJ
http://tpks.ws/daX1
Now lets get to bed early to be ready for tomorrows 1.5mile Z4 intervals WOHOOOOO
@Laura - I tried to watch moviez but that just doesn't work when I'm working that hard on the bike so I'm just listening to a random playlist of my iTunes library with Visualizer turned on.
For special very hard intervals I've prepared "super support playlists"
@Laura - The key is to get the MS done. In my case to day it was 3 x 6'. If you wanna shorten the warm up and cool down, feel free. Just get the MS done. Whatever it takes to get you "in the goove" and used to the trainer. Over time your mental six pack will get stronger. Rock on, sista!
I'll turn on pandora on my iphone or on my TV, depending on if I can crank it or not.
I
Workout done, complete with the 25' minute warmup.
0.98/0.99/0.99 for the 3 intervals, plus the sweet spot at the end.
At least for me, the 2nd set seemed the hardest. By the time I got to the 3rd set, my mind already knew the hardest parts were over, and I was able to get much lower in my aero position comfortably. By the time I finished the last interval, my chin was practically resting on my bottle between the bars.
used the EN standard warm-up and then 3x6' at ~100% of FTP based on RPE
also banged out my pushups earlier today -- I think the diamond style will prove to be my undoing, but happy to take it as far as I can in the quest for 50!
re: music, i can't get thru my intervals without a little Ke$ha, Flo Rida, or Pitbull! last year we even created an NOS playlist that all Spotify users can subscribe to. i've recently refreshed my "hitlist" and would be happy to create a new list based on everyone's suggestions
good night from London!
What do people do when they travel for work in the OS and no real bike available? Focus on the running? Or use the gym bike?
LOL. I am sitting in a hotel right now. I try to hit a local gym for a spin class but definitely miss my Power readings. Usually, I try to switch my workouts to get in my bike before traveling for work.
Good luck!
Pitbull for the 80-85% stuff.
No brick run today, saving it for a possible run test tomorrow if leg feels good.
Nice work today everyone. Keep it coming!
Laura - for me, riding the trainer was totally unbearable until I joined EN. The difference for me was riding with a purpose (training with power or HR and doing intervals VS just jumping on the bike and pedaling with no rhyme or reason)! Doing the intervals make those minutes count and go by...albeit sometimes painfully. I've read lots of good ideas in response to your post. Keep your head up and find what works for you!