NOS 2014 Week 3, Bike Workouts (Steady goes it)
And we start week 3! Good notes from Joe in the run thread, make sure you check them out.
Lots of good work from everyone. Also, very happy to see the positive support all around, Keep up the good mojo everyone!
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Slept in until 4:30. Still tired for the bike work. 2 X 15 @ 95 - 100% but I got it done. Numbers were a little low. Really hard to get the engine going this early. In to work and out to Albany.
On the bike, I warmed up for 10min, with a main set of 2x8 min w/4 recovery for 30min.
I followed with 15min on treadmill focusing on 20 foot strikes in 30sec.
Not as long as I would of liked, but I had to get my oil changed before work.
Here in WNY, we received our first snowfall overnight!
Have a great day everyone!
And, to everyone yet to start this week, notice the theme from these first few posts. The Honeymoon is over. The 'newness' of a new season will quickly fade. Take care of business, it'll pay off.
consider going into each interval on the low side and then building to the end of your interval. The intervals start getting longer and you want to have something in the tank for the last 2-3 minutes of each piece of work.
2x 10' (4') at .97 and .96
1x 12' at .82
Now, I'm headed to the pool for a few drills and then some pool running.
Go Get It!
On the bike at 5 am to get this done. As per the instructions, I tried to disassociated my thinking self from my working (suffering) self. Perhaps, I succeeded too well as I kept losing focus during the second interval. Next time, I will pay more attention to the numbers on the dial.
For me, to keep my power in a narrow range, it seems easier to find the cadence that produces the right power and then try to hold that cadence. To try to put the right amount of pressure on the pedals doesn't seem to cut it.
Positive Start!
Bike: 60 min
MS: IF 1.01 and 1.01
Sweetspot: IF 0.85
Heading out after meetings for the run.
Mike
Bike done, with 2x10 @ 0.99 and 1.00 and 1x15 @ 0.84. It seems when you get no weekend runs in due to life / training conflicts, Tuesday's workout is 'easier'.
How is it my son has never seen the original Star Trek movie? I have failed somehow. Correction in progress!
Anyone else feeling fatigued yet? I feel asleep at 8:15 last night. I NEVER go to bed that early. Then work up at 1:30 am, fell asleep on the couch @ 3:30ish. Woke up and crawled back into bed at 5:00 and slept until 6:30. Classic fatigue for me. Body id adjusting to the WORK!
Tuesday morning 2 x 10' done and hit the mark, barely. Had to take a couple of micro breaks along the way as I am tired. Got the run in but walked a bit along the way during that session.
Time for food and a long nap.
Here is my graph:
For some reason this one was pretty "easy" (compared to previous workouts) today ... Well I'll take it as it is and will most likely dial my FTP up a little next week.
Did 2x12' with default EN warmup - here are the numbers:
Total: NP 254 / IF 0.95
1) NP 293 / IF 1.05
2) NP 304 / IF 1.09
http://tpks.ws/shmJ
Bike: 2 X 12' @ Z4 with (IF/Watt) = .97/271, 1.04/290 and then 3 X 4'(1') @Z4 = .94/262, .99/278, 1.06/297.
Run: 3.5mi at 9:02/mi and actually dropped 10"/mi from last week on the same course at same AVHR. So, something is improving!
Been having some lower back issues in the last couple of weeks. So, did a lot of research using a "lead" from our wiki at http://www.athletestreatingathletes.com/. End result - need to do lots of planks and "curl-ups" and not so many push-ups and sit-ups. Guess that is just another rock in the ol' ruck I get to carry around!
Call me The Hammer because I nailed it.
Threshold 1: 1.01
Threshold 2: 1.01
Sweet Spot: .87
Anyway, 2 x 10' Z4 @ 1.00IF, then 17' @ .847IF followed by Z1 run on the 'mill. 3 miles in about 34 mins.
It is my vow to love the trainer by 2/2/2014
Workout DONE! Hit MS and finished strong.
Tuesday work done. 2 x 12 @ .995 & 1x10 @ .86
Question for everyone: I'm not going be able to make my Saturday rides for the next few weeks. Should I move that ride to Friday morning or Sunday evening? I'll still do the Saturday & Sunday run but won't have access to a bike on Saturdays.
Tonight's test got my 226 / 203 resulting in a FTP of 193. Felt rough getting it but I'm OK with this till I retest.
@Mark Perfect opportunity for you to start your own thread in what's called the "Micro Forum". It's an area of the website where Coach Patrick answers micro level questions like this. To get there, put your mouse cursor over Forums, then click Micro Forum from the menu that appears.
Low energy, trainer ride last thing in the world I felt like doing.
Turned off all lights in the pain cave. Threw on a Metallica concert video. Cranked volume. Off we go.
MS: 2 x 10' @ 1.02, 1.02.
Bike: 60 min
MS: IF 1.09 (214W) and 1.09 (213W)
Aiming for a higher FTP than my tested 196W (because I went too hard on the 5min and got VO of 282)
after that...4 mile run outside (28F!) as a brick in Z1-10 sec and 3x20 strides in 34 mins
good day !