NOS 2014 Week 9, Bike Workouts (Holiday Madness!)

ezellrh

Testing done and time to get to work again... or to hit up holiday fun with the family.  Slight focus change in the bike workouts, make sure you pay attention to instructions in the Thursday bike work (and don't be a HERO then a ZERO).  CRUSH IT!

If family / holiday fun takes priority, don't sweat it.  Its a long season and being "THAT TRIATHLON GUY" when your family/friends are focused on your version of the season is not a good idea.  Get in the work you can and enjoy the week.

Good luck everyone with whichever focus you have and keep that mojo/posting going!

Jan Schorpion

Only have time for 1 bike wo this week, so chose to do Thursday's VO2 intervals. It was a nice change up to do longer intervals at 110% instead of the Z4 rides. Sporza.be, belgian sports website, made a 75 min documentary of the 2013 cycling season in review. Great to watch while you're on the trainer. For those who don't speak Dutch, just mute it and put some music on. Here is the link.  http://sporza.be/cm/sporza/videozone/sporten/wielrennen/1.1813237

Joe Hallatschek

Going to see my in-laws today in Vicksburg, Miss and will not get in another chance to bike until Sunday. So, I got in 60' of biking with the MS 2 X 15'(4') and 5'(2') @ Z4 using my new zones. Since today is normally my rest day, I was surprised that I was able to handle this at my new zones: at (IF/Pwr) 1.05/305, 1.06/307, 1.00/291.

Now it's off to the airport! At the other end, I'll do the Holiday Run Challenge, drink Egg nog, watch Bowl Games and maybe go to a mall so I can get internet on my smart phone to check-in.

zwuba

I basically did the same hack as Joe but instead of 2x15'+5' I gave the absolutely inhuman 3x15' at my new zones a try ... well in the end I cut short on the last interval as my legs felt like concrete and I really could feel the hard run from yesterday
Will most likely have no time for a workout tomorrow (maybe I can squeeze in a short 30' run during the nap of the rest of my family

Oh before I'm off to bed here some metrics of today's ride:
Total workout 1:17 / IF 0.89 / NP 280 / TSS 100
Intervals as (IF/Pwr): 0.98/307, 0.97/307 and 0.96/303
http://tpks.ws/5Nta

Steve boer

I knew that there was a snowballs chance in hell that i'd have time to get everything in tomorrow, so i failed to observe the sabbath and did my bike ftp today. 2x15 @ 1.02 for both sets plus the bonus 12' @ 0.86. For the whole workout had an IF 0.89, which required me to give it everything I had.

Safe and happy holidays folks

ezellrh

Nice work you early-achievers!

ezellrh

R cubed (Roy's Road to Recovery) has resulted in a hard plan reset. I'm bumping back to the start of the OS (week 2) and slowly ramping back up the intensity from there. I'm still going to post here because we've got good mojo happening and posting keeps me working. So, today was 3x6 minutes at 0.98/0.97/0.96 and 15 minutes at 0.85. Still coughing like crazy, but I'm trying to come back around!

Merry Christmas Eve everyone. For some unknown reason, I have to go to work until noon today. You have to love it!

Emily Brinkley

Merry Christmas Eve!

3X12' felt easier than I expected.

Total: 1:00 > IF 0.95, NP 172, TSS 91, watts/kg 2.85

3X12' IF/PWR > 1.04,188 / 1.05,190 / 1.06/192
http://www.trainerroad.com/cycling/rides/566896-2014-OS-Wk9-Tues-INT

Now headed out for the run. Then my family, friends, and FOOD!!!

rwsmith96

2 x 15 done.  Target 250, #1 was 250, #2 was 245.  Cut short the sweet spot work so I could do my brick run.  All done for Christmas Eve.

http://app.strava.com/activities/101701988

judson

Zoinks Scoob! That was HARD! Finished the 3 x 15 min at the new targets and just survived. Dumb idea to go for a skate ski with buddies who tried to drop me yesterday... not necessarily a rest day. Merry Christmas Eve everyone!

kimmydct

I followed the instructions to "not be a hero onthe first interval, then a zero on the others". Hit #1 and #2 of the 12' intervals @ .97IF then the last 12' @ 1.00IF. Had to cut the run short so just did 1 mile @ Z1. (I had done 2 Z1 miles on the 'mill yesterday) I'm trying a 10 day run streak and/or 25 miles in 10 days.

Gonzalo Canteros Paz

wow, those 3x15' intervals were really hard for me at the new FTP . Almost lost the fight in the third one !

The results were :
Int #1 : 15' @NP=228 (0.99)
Int #2 : 15' @NP=227 (0.98)
Int #3 : 15' @NP=219 (0.95)

Total work 1hr 9 min http://connect.garmin.com/activity/419156163

Followed this with a 28 min/ 3.4 mile run (including 5x20''strides)
http://connect.garmin.com/activity/419185021

Switched into Holidays mode now

Everyone have a very special Christmas!

Brad Marcus

Back home after being on vaca for 10 days. Spent a good part of yesterday traveling and hit the bike this morning.

3 x 12's (target 225)

Int1 np = 226 (1.0)
Int2 np = 228 (1.1)
Int3 np = 226 (1.0)

Total 1hr 10min - lots of sweat but felt great! Happy to be back on schedule.

Happy Holidays!

Laura Becker

Now that was a cage fight!! I barely won lol but I did and ITS DONE! Time to enjoy the holiday!! Last minute wrapping then time with family   HAPPY HOLIDAYS TO EVERYONE!!! 

Brenda Ross

I'm with Laura, that was tough. 1st interval 1.00, 2nd interval 1.01 and 3rd interval .98 - Run after was good.

Mike Weinmann

Trying out the bike focus for this block on the OS, so did Saturday's Intermediate ride = 2x15'+5' @95%-100%. Interval #1 @ 95%, #2 @ 96%, and #3 @ 100%. Felt easier than the first time with the new #s last week! but by no means easy. Followed it up with a 25' Z1+ run incl 5x20" strides.

Gaudir8

Christmas Eve Bike and my 400th workout on Trainer Road!!!!!!

2014 OS Week 8 Saturday Intermediate Bike 12.24.13


















Split


Time


Avg HR


Max HR


Cadence


 (NP)


AP


IF









 


25:00.0


128


138


99


166


159


0.55


EN  warmup






 


 


 


 


 


 


 


 


 






1


0:12:00


133


142


90


197


198


0.65


warmup






2


0:15:00


157


166


87


290


290


0.96


Interval goal 95-100%






3


0:04:00


141


166


88


160


142


0.53


 






4


0:15:00


162


173


87


290


289


0.96


Interval goal 95-100%






5


0:04:00


135


172


91


154


153


0.51


 






6


0:30:00


156


165


88


256


254


0.84


Interval goal 95-100%






7


0:10:00


147


165


91


207


200


0.68


 






 Summary


1:55:00


152


173


88


255


243


0.84


 

 

Keith Wick

3 x 15' done......Coach Rich is a sadistic, &#&(_@&%*&%@#$

bob hiller

Stronger and easier than I thought I would be with new Z4 (210-226w) on 3x12'.  #'s were: 215w HR 111; 212w HR 113; 215w HR 115. If I had increased my HR, my watts would have been much higher than 226w.  

Perhaps I didn't go hard enough in the 2nd bike test, although at the time I thought I was.  I'm going to stay with the new FTP and see how it goes Thursday and next week.  

Very sore on the 20' short run after bike, but that may have been a holdover from my 83' run on Sunday.  

We don't celebrate Xmas in our house, but for all of those EN'rs who do, have a Merry Christmas!

As a bonus, here's my new rear wheel cover I got thru Coach Rich.  It finally helps to be an old triathlete and a packrat.

Elizabeth Hornak

Good work everyone. I trained myself to make gimlets today and did not get the workout done.

Happy Tuesday!

Mark Stahlkopf

3 x 15 done. Hope Santa brings me some fitness for Christmas because these new numbers are killing me. Will try to get a run in tomorrow before heading out for family Christmas.

kimmydct

Robert- wow, your HR seems very low compared to mine in Z4.... U must be in great shape! Mine is typically high 150's in Z4.

rlh2000

Got it done. First FTP or any quality workout in 2 weeks thanks to the plague. Surprisingly easily hit all targets. Of course, I missed the test, so I am not feeling all of your guys pain with the new numbers. I think I'll get the test done this weekend. I hope Santa delivers mental and physical toughness to EN pain caves all over!

[Deleted User]

Whoa. Felt like I was wrestling with a bear. I was not sure I was going to get through that final 12'. I kept saying my mantra "Suck it up buttercup" and I got through. 1.01, 1.02, 1. Overall .91 http://tpks.ws/aDxX Merry Christmas all!

Edwin Croucher

Workout rate is low, but SAU's are high. Missed yesterday's bike to prepare for the traditional family  Christmas Eve gathering. Everything went great. Long walk with my wife this morning cut the 3 X 15' ride into a 2 X 15'.  That ride went well. .977 IF & .99 IF. skipped the 3rd interval for another family get together.  I really hope these SAU's carry over into the new year. I know I am going to need them.

Brad Marcus

Swapped today's vo2 run for tomorrow's vo2 bike. I really felt the 2 consecutive bike days (and last night's wine), but mission accomplished:

Int1 5' @ 1.10 IF
Int2 5' @ 1.11 IF
Int3 5' @ 1.13 IF
Int4 5' @ 1.13 IF

Total time 60min

Tomorrow's run will be very early, cold and dark. Hope you all are enjoying the holidays!

[Deleted User]

Holy Heck that was hard. 1.08, 1.07, 1.09, 1.08 with 10' at .87. Now time to ski.

http://tpks.ws/NRB6

zwuba

OMG that wasn't a fight ... that was WAR!
Forgot to update my FTP for that workout so next week will be a lot harder! Can't imagine how I will be able to do this
Repeats where IF 1.04/1.04/1.04/1.05/1.05

Brenda Ross

I`m afraid of today workout - there I said it. I am going to have to drum up some serious TOUGHNESS to get the courage to try it. Wish me luck. I will survive.

zwuba

Bring it ON Brenda and get it done!!

Keith Wick

I'm starting the "I hate Mike Graffeo club"......in case you didn't know, he's the EN smart ass that came up with the idea that 110% for 5' was a good idea. He's damn lucky I can't walk or I'd go over there and poor lots of water on his driveway (It's fffffreeezzzzing here!!)