NOS 2014 Week 7, Bike Workouts (Steady on!)
Almost time for mid-terms! Don't try to cram too much studying in this week, just keep the pedal steady.
Lots of solid work from everyone so far. Keep it up and keep those posts and that mojo coming!
0
Almost time for mid-terms! Don't try to cram too much studying in this week, just keep the pedal steady.
Lots of solid work from everyone so far. Keep it up and keep those posts and that mojo coming!
Comments
Week 8 for me and I just did the FTP Test. It was not my best effort. This is a rough work week for me to have the right amount in the tank. Regardless, I gave what I had. I finished the 20 minute test at 277 NPW. That only moves my FTP up 3 watts. After the last workout, I really felt like I was higher than that. Oh well, time for more work. Can't wait for Wednesday & the 5K test!
Ray, Thanks. I could feel it when I started the 5 minute VO2 effort that "it" wasn't quite there. 30 hours without sleep and then a 3:30 am wake-up call today was not going to produce a record FTP. I have done enough of them to know that every test is really just a moment in time and not necessarily a true reflection of your total fitness. I will have more rest by Wednesday and honestly look forward to the run.
6' at .86
and out the door.
yall have a great workout!
That was no fun...still very fatigued from Sunday's run and felt it this morning. HR was about 10bpm higher at target power than in prior weeks. MS only due to being tired and having to go to work early. 2 x 15, target 281, hit 282 and 283.
http://app.strava.com/activities/99548184
Had a pretty good day with a lot of work in the office so I somehow forgot to hydrate and feed myself properly ... and hell I'd to pay for that I swear! First 20' was good hard effort at exactly IF 1.0 but the second one was just a cage-fight! Was thinking of splitting it up into some smaller slices after only 8' but managed to fight through somehow
Hit an IF of 0.98 on the second 20' segment - so all within desired parameters.
Total workout: 1:13h / NP 275 / IF 0.92 -> http://tpks.ws/VncB
I am looking forward to next weeks tests!!
http://app.strava.com/activities/99596361
I did something different at a local cycling training center. The software lets you set what threshold you want to work at and the entire workout is based on that number (intervals at anything from 40%- 140% of your FTP) -- this particular workout had a bunch of v02 focused intervals. I unfortunately didn't have any say so on the workout since it was a set class. I know it's not the EN one but it's all I can do right now until I get my trainer road set up at home. Sorry for the confusion. I'm still new to this power thing/lingo. I'm working on it : )
I remembered Coach Rich's old FTP test that was 20" followed by 2' Rest and the 20' and you took the NP of the entire 42'. Since that wasn't really much harder than the scheduled 2 X 20'(4') I thought I would give it shot since I am really looking forward to my next bike test...
First 20' was at IF 1.03 and for the second 20' I steadily went harder and ended up with a IF of 1.06 and a new FTP of 297. So, that is a pretty good increase and my w/kg is now 3.63, which puts me at the low end of a CAT 3 rider based on the charts from another forum thread. So, I am moving slowly but surely from the 3.42 w/kg from week #1!
For the run - I did a very, very pedestrian Z1 for about 4miles and now it is time for those core exercises!
So much for not catching the wife's cold she's had for like 3 weeks, I thought I was out of the woods. Crap!
Stay healthy everyone!
Just finished Tue FTP bike on the trainer. Felt looooong . 2x20' (4')
Was able to do :
Duration NP IF(vs 196W FTP)
#1 20:00 213W 1.09
#2 20:00 212W 1.08
Added 5:00 NP=183W (0.93)
Total work including Warm Up = 70 min TSS=109
Now getting in the right mood to go out for a 9PM/24F run in the half ice-half snow road in the village....
I clock my workouts in miles - so first 15 min was 3.88 mi and second was 3.91.
I had to do my run right after and only had 20 minutes. I did 2 miles in 19.46 and 3x20 sec strides uphill at 4% grade.
I will probably be on the treadmill tomorrow - we got some snow here tabs the roads are wet and slushy.
Have a great evening!
Snowy day in CT! After coming home from school (we had early dismissal) got myself on the bike and hit both intervals and Z3 the rest of the ride!
Keep up the work all!
@ Kim- Feel better!! I'm fighting off the sickness as well. Tis the season
Cut short my Tues night bike, thanks to post-work networking event that went later than I'd anticipated, plus trudging through another 2" of snow (we have 12" on the ground since the weekend). Set my mental FTP up to 139, and really pushed through the last 3 minutes of the first 15' set: IF of 1.09, for an overall IF of 1.08!
Joe,
You and I are in a sweet position right now. If we can drop a few pounds we get free increase in FTP/KG! I have a tough tough time getting lower than 174 but I still think I can. I am about 8% body fat but love the weights no matter what RnP say! A little motivation for you. I AM NOT IMPLYING YOU ARE OVERWEIGHT!
John,
Good to have this happen now instead of a race! Now you know!
There use to be an awesome half in Kona long ago each Memorial Day called the Keahou Half IM. One year I flatted 5 miles into the ride and then pinch flatted two more times because of not knowing how to change out a tube correctly. All that way to loose 45 minutes to stupidity. When I got back home I sat down in front of the TV with a rim, tire and tube and kept practicing the process over and over for days until I could change a tube darn near blindfolded. I have never had a problem since but I was not happy at the time. That's the great thing about all the training, it isn't just about the workout.
Stefan,
I have a sports doc that has scanner that runs electric impedance on me almost like an MRI machine. It is awesome it evens shows the spots where the fat is on the body.