NOS 2014 Week 4, Bike Workouts (Keep on the gas)
Welcome to week 4. Remember as you get set for your daily cage matches, this is a long out-season. Is what you are doing today going to help tomorrow's workout? Good luck everyone and keep those posts coming!
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2x 12'(4') at 1.0 and 1.05, then 10' at .88
Roy, you were talking to me early in this ride cuz I could've put up much bigger numbers today. Will save it for Wk 8, tho.
If last week was a 'wakeup call', this week is about acceptance and respect....work.
2 x 12' workout down this morning. Hit all numbers and felt great. Total bike 60min. Followed up with 25 min run with strides.
Legs felt great today on the bike, will be doing the 25' run this evening with strides.
2 X 15'(4') @ Z4 (IF/Pwr) = 1.05/293, 1.05/295 then 6'@Z3 at .87/244
Then went out for the 25' run @Z1 and put in 2.75mi at about 9'/mi pace. Nice and 57 degrees, no wind, and sunny. Days like today should be cherished!
Got up early. Woke up the dog and hit the trainer for my 2x12. The run followed not long after. Yesterday was rest day. I did Saturday's ride [see below] on Sunday because I ran a 5K on Saturday.
Yesterday made it a tough workout today. I didn't get anything to eat until 9:00 pm and it was not what would be nutritionally recommended for an athlete. Got home and to bed after midnight. Sleep was not optimum. I did the 2 X 15' and hit 100% for each holding consistent rpm's. Very happy with the results. Needed a lot of self talk to finish the second interval. Followed the bike with the 30 minute Zone 1 run. Pace was a little fast, but it felt very comfortable.
Joe, I'll see your 57 degree day and raise you. It's a balmy 35 degrees (real feel 22) with a mild 17 mph nnw wind.
http://www.accuweather.com/en/us/os...her/334659
Pretty hard session today as my legs were still heavy from sundays half marathon but I got it done
As I already mentioned lately I decided to dial up my FTP a little as I could too easily overachieve all segments of all workouts ... that said I looked at my Z5 and Z4 intervals and it came out clearly that I will now use an FTP of 300W until the next test. Todays 2x15' showed me that this setting should pretty exact target my current power ability 
Did both intervals at IF 0.99 / NP 296W
Overal IF 0.90 / NP 269
http://tpks.ws/EK8r
Bike was steady/consistent: 60' total, 2x12' @ 1.01, 1.01, target: 219w, NP 221, 221 then 10' @ 0.86, target: 186w, NP: 188
I've found I don't vary my power as much on the trainer when I just listen to music. When I watch Netflix, I tend to be all over the place, slowing down, then
realizing I've slowed and then speeding up to make up for it, etc.
Got to meet up with William Crawford and his lovely wife Kathy the night before the race and after. They both had good races. My team mates who came with me had good races as well, but my hubby was unable to finish the half as his calf blew up :-(
That hurt. Funny how on Tuesday I say "that is the hardest workout of the week" then on Wednesday I say "that is the hardest workout of the week" and on it goes.
12' at 1.02
12' at 1.03
10' at .086
Then the run...
Run on treadmill. Cold and cloudy today.
Push up challenge done too!
Larry- I feel the same way, they're all hard, until they're done. But I typically have the hardest time mentally for Tues. cuz its the longest of the weekday WKOs.
GOt my 2 x 12' @ 1.00IF done, then about 15' in Z1. My legs were pretty done so I didnt' do any Z3. Just 1 mile on the 'mill in Z1. I got home late and still had work to do so I really had no free time tonight.
Tues bike done! First set was waaay easier than the second. I kept dropping below my FTP, or overcompensated. First set: 1.02 IF
Second set: 1.01 IF Sweet spot: 0.84
Ran around the block, cold, windy and now I'm eating chili!
1:51. That's awesome!
Workout was 1:05 hrs
-warm up
-2x15 at 207 and 202 W (1.07 & 1.03 based on my 196W FTP test)
-1x10 @ 0.87
out to run now...
Great dedication.
I did my run workout right after I got up this morning and the bike workout this afternoon after work. I was beginning to think that I had maybe underestimated my power zones when I did my test because it seemed like the workouts were a little too easy but then the 2X12 minute intervals hit and I'm beginning to reconsider that. I did the main set and nailed both of them posting NP of 213 and a VI of 1.00 for both intervals. My FTP is 211 so it was ever so slightly higher. This workout was manageable but hard but not so much that I was wasted afterwards.
Cheers,
Mark
Started at 8PM for a quick WU then 2x12 @ 1.01 & 0.98 followed by 20 @ 0.84
Wasn't excited about bricking tonight but did 20 @ Z1 anyway.
Got today's bike in this morning and did the run this evening. I wouldn't say today's bike was easy, but it was not drop dead hard as in the first couple weeks. I exceeded my target numbers on all intervals and felt good afterward so i take that as good sign that my FTP is improving. While i feel like i'm making good progress on bumping my FTP, I'm still waiting for this same feeling on the VO2 intervals. The thursday bike wko simply kicks my a$$. I guess it's still early in the OS so hopefully my VO2 will come around as well.
Way to get after it, everyone! Keep crushing it….
Standard EN w/u + 2x12' @ 1.0 IF. 1hr total time in the saddle.
May swap the brick run for some paddle tennis tonight!
Yesterday was a mess so I did not get to report. I was able to complete the 2x15 z4 work but as with times past, I do find these longer intervals harder and harder to maintain. The second one in particular was a much rougher go than I anticipated. I was able to hit the paces, but it was more interesting than I would prefer. I will be a bit more mentally prepared for the next cage match and hope that will translate through the work a bit more. Have a great one all!
Hi folks
Simple question - Week 4 Tuesday indicates 0.95- 1.00 IF for sessions - how come people are posting "just did 1.06 / 1.04 IF"...??
Since I read the coaches thread on over achieving I'm hitting 0.95-0.97 IF in my sessions... I've been throttling back (a little) to keep the IF within those numbers - is this the right thing to do?