NOS 2014 Week 5, Bike Workouts (Turkey Week)

ezellrh

Week 5, lets do this.  Keep everything in perspective, enjoy the holidays (for those of you in the US), grab some SAU's where you can, and get those workouts in when able!

Good luck everyone.

Joseph Lombardi

So quick question;  How many of you do your Bike Workouts..the Work part...in Aero position or in the Hoods?

Do you care?  Why or Why not?

Just curious...Personally I warm up , do the work, and cooldown in Aero...I may/do sit up during recoveries...

Mike Weinmann

@ Joe -- i've been *trying* to do all my wko's in aero. have done 100% of my standard EN w/u 12' @ 80-85% sections in aero. the last two wkos i've had to come out of aero to hit my FTP #s w/o burning too many matches. for me, VO2s are done on the hoods exclusively. in general, it seems to be a 10-15 watt boost for getting out of aero and going to the hoods -- hoping to narrow that with more aero time throughout the OS and into next year. official EN guidance is "a watt, is a watt, is a watt" and just get the work done in the OS with the smallest mental cost. there'll be plenty of time for aero during race buildup

@ Robert -- thanks for your kind words and sorry to hear about your Dad. pretty cool momento of him that you carry with you -- Geaux Tigers!

speaking of the bike, i did Tuesday's bike wko this morning (due to travel later this week) and hit 2x12' @ 1.03 (no aero). 1hr in the saddle with a gel beforehand, 24oz bottle of perform during and Perform Recovery drink on the drive to work after

skipping the Tuesday run today to save my legs for tomorrow's VO2s. that will be intensity wkos on 4 straight days -- we're all earning that Turkey!

Mark Maurer

I do all my main set intervals in the aero position and most of the rest of the ride. I will often sit up for a few minutes or seconds during the recovery portion and the cool down but that's it. I try to stay in the aero position as much as possible.

morpheus

I stay aero most of the time. There is the occasional workout that I need to sit up more than another, but, I don't worry about it too much. Basically, I just try to stay aero as much as possible. Riding the roadie on the weekends so that plays into my aero time on the trainer, too.

2x 12'(4') at .94, .95 and 15' at .81

No TR today cuz it wasn't putting my watts on the big screen. Saw it reading on the Devices page but didn't translate over to the big workout page. Not sure why. Reverted back to staring at the Joule and hitting the interval button....old school, right?

you guys & gals have a great day.

Brad Marcus

FTP bike wko done yesterday. 2 x 12 @ z4. Was an early 5am start so I needed a full 25 WU, but hit/exceeded all targets. 60 mins total work. I feel an FTP bump coming soon! Hit it hard today, everyone!

<img src="/LinkClick.aspx?fileticket=mVOjpBJWVhM%3d" /><img src="/LinkClick.aspx?fileticket=mVOjpBJWVhM%3d" />

Brad Marcus

Why can't I add a photo to my posts in here? What am I doing wrong?

Steve West

@ Brad, are you using the Attachments > Choose File options below the Message window? 

Mark Stahlkopf

2 x 15 FTP ride done last night & 4 x 1 mile run this AM. Feeling good and hitting my numbers although I did start out running a little fast this morning. 7:43, 7:40, 8:06 & 8:09.

Scott Giljum

Good Morning all,
I was up early as my daughter was sick, not good. It did make it hard to add any additional time, but I was able to squeeze in the 2x15 z4 as ordered. I hit the targets, work done, now to get my daughter well!

ezellrh

FTP Bike done at 2x12 (0.98 and 0.99) and 1x16 (0.84). Legs were very tired this morning so had to really fire up the playlist loud. AC/DC, Linkin Park, Britney and NKTOB can all live together in harmony! Since I'm taking this week off work and the family is staying local, I'm swimming a bit every day this week (with the exception of Thanksgiving).

Aero/Not Aero discussion: At the end of the day, I think the difference in staying aero or riding the hoods is marginal, however, after two out seasons on the road bike, I chose to put the tri-bike on the trainer this winter to get a little different training stimulus. I try to stay aero for the work intervals to replicate producing power in the same position that I'm going to race. However, producing watts trumps position in most of my workouts. (and I like to jump when the boys or girls in the Sufferfest peleton jump, so sometimes all bets are off).

Good luck everyone, keep those posts coming!

Brenda Ross

Here is a screencast on how to add pics to your responses.
http://screencast-o-matic.com/watch/cIXOovVRRo

judson

Happy Tuesday Everyone! Had a good 2 X 12 min at IF 1.02 and 1.03 this morning. I am trying to integrate some x-country skiing later in the day, but don't want to compromise the work I am doing on the bike and run. I will monitor as it goes... Good luck this week! Jud

Elizabeth Hornak

I hope everyone is having a great day!

I did not get my WO in this morning. Trying to let it go and hope I can get it done tonight, but my eldest daughter has a swim meet. Life happens, work works, and thank goodness the OS is 14 weeks!

Trying to stay positive,
Beth

Brenda Ross

I will be missing two workouts this weekend while I am away in Toronto for a Pink concert and I am feeling fine about it.  OS is long and we have lots of workouts ahead of us. One or two missed workouts does not bother me.



Bike workout today was good. Hit both intervals at .98 followed by .82 of Z3.  Gettin on the mill now for the run.  Wrote out the rest of my OS workouts on the whiteboard. OMGosh.  Whatever you do.....do not look ahead (You looked didn't you  *giggle*)

Joe Hallatschek

@Joe - I am pretty much like Mark.

Today was a "spot on" day:
2 X 15'(4') at Z4 = (IF/Pwr) 1.04/290, 1.06/296 then 1 X6'@Z4 = .9/252
Run - 3.5 @8:30 pace

Would like more of these - makes up for the off days I've had last week. The 50 degrees in my pain cave and 38 outside ensured I did not overheat for a change. Let's see how tomorrow goes!

ericadallasK

The Rides lately have been tough as they have been inside on a trainer. I can't wait to get back outside!

@Joe - I've been doing most of the ride/training in the aero position.

Happy Thanksgiving,
Eric

kimmydct

I swore today woiuld be the day my legs said Nope! (I thought that on Sunday too!) but they did not fail me. 2 x 12' @ 1.00IF. I didn't do any extra Z3 but I did some Z1 for extra mileage. I also swam about 2,000yd prior to the bike. I bagged the run as I'll be doing the Thurs. bike tomorrow morning to accommodate the Manchester ROad Race on Thanksgiving. Any shifts in workouts this week should be called "The Turkey Shuffle"

In case you're curious as to why I'm swimming in the OS, and doing silly Z1 stuff on the bike, check out this thread. Long story short, I'm in the lead for an "Endurance Challenge" at work but some chick is right on my tail and I WON'T be beat!

http://members.endurancenation.us/Forums/tabid/57/aft/13768/Default.aspx

JohnMoran

Did 2x12' @1.00, 1.01.   I find the FTP intervals much more sucky than the VO2 max intervals.  Last 3 minutes of each interval today were really challenging for me.



Re- aero- I have been slowly moving towards all aero on the trainer, probably around 80% of the time now.



I can't bike on Turkey day and asked Coach Patrick whether to just skip it or move it up to tomorrow and he told me to do it tomorrow.  I'm not Jewish but I still say "Oy vey!" to that.

dpiburn

Two at :10 holding .90 on each. Second set a bit harder than the first, but doable.

 

Laura Becker

Today was one of those days! With report cards due and parent teacher conferences next week, I was up very late last night and actually fell asleep without setting my alarm! Don't know if I have ever done that! YIKES! Was supposed to ride this morning, but did not wake up in time (luckily I am a fairly early riser and got up in time for work)....needless to say I had to ride tonight before going to a bootcamp I told a friend  I would go to....Got a warm up in and main set 2X10 @Z4-Z5 on the trainer then off to bootcamp.  

This week is going to be crazy with Thanksgiving and Manchester Road Race! @ Kim- Turkey shuffle is right! Great work everyone!! 

Gonzalo Canteros Paz

Tuesday Bike Done !

2x15min (4') @ 208 and 207 W (1.06 / 1.06 using my test FTP of 196W)

Then did 12 min at 0.9 (178W)

total time 1hr 10 min ... 100.5 TSS

now deciding if going to run or not...snowed all day here in the Columbus area...

Steve West

Just off the deadmill after the bike

Got my 2x12 @ .98 & .99 followed by 25' @ .83 for a total of 1:04 @ .864

Did the run as a brick - 35'

As to position, almost always aero on the drainer. The only times I sit up are between intervals to hydrate an mop up or late in a FTP test when I start to see sparkles.

MikeInNH

Great TR ride and run with fellow EN'r Larry Rodman. 

 2 X 12' at 1.01 IF for both and 0.87 IF for sweet spot ride.

These rides are never easy..but definately better to suffer with someone.  :-)

 

Mike

Mark Maurer

Hit the bike Wko right after I got home from work. Did the 2 intervals and NP 212/VI 1.00 (FTP 211). I was shooting for the Mr. Consistency award today. I cooled down after the main set w/o adding any Z3 because I'm going to do the Vo2 workout first thing in the morning before hitting the road for a 6 hour drive for Thanksgiving. Cheers.

zwuba

Hit both 2x15' at 0.99/1.01 and a total NP of 269! Still a long way to go but there are some weeks left
http://tpks.ws/13L9

rwsmith96

Slept in until 6...didn't have the mojo to get up at 4 this morning. But luckily my MIL was at the house when I got home so I jumped on the trainer and knocked out 55 min.

2 x 12, 0.96 IF and 0.89 IF. I just got a new power meter (Stages) and forgot to zero it before I started so I think it was reading low. I switched back to virtual power right after and got very different readings. After the workout, I did manual zero and got much higher readings. Killed myself for 0.89 IF. Ouch.

http://app.strava.com/activities/97289740

Edwin Croucher

Super tough workout yesterday. Made it through the first interval @ 253W .974 IF but decreasing cadence. I was riding the second interval a little different than the first. I started in lower than my target and was trying to build into it. At 13:50 I was at .933 and it felt like someone unplugged me. I could not turn the cranks and I lost my drive. Very disapointed. feel like I've been kicked in the groin.

Brad Marcus

@Edwin- I had a similar day in last year's OS. In fact, if I recall it was a testing day! Sounds like general fatigue. Don't let it get you down. One day does not make the OS! Suggest you skip the day, get some rest, and get back at it next time around.

Steve West

@Edwin - what Brad said.

This is my 4th OS and every year many get crushed by the intensity at some point. It's the steady diet of intensity that gets to you if you don't get adequate recovery. Whats adequate? Depends on you. Some need more, others less.

To me it seems like OS fatigue comes all of a sudden with little warning compared to LSD / Zone 1-2 volume kind of fatigue. High volume, lower intensity type fatigue builds gradually and you can see it coming - kind of like a freight train. It's easy to see and avoid. Not the high intensity, low volume stuff. One day you're feeling great, hitting all your #"s, feeling like the master of the pain cave. Two days later you have a workout like your last one.

Here is an older article but the principals are solid. http://www.rice.edu/~jenky/sports/overtraining.html

Brad Marcus

@Brenda - Thanks for your instructional on adding pics! I think the bigger prob was that I was doing exactly what you described, but through my ipad, with no luck. It was adding some kind of link to my post. Next time, I'll try it from my pc and see how the results turn out. Thanks again!