NOS 2014, Week 10 Bike wko's (There's a light in the distance!)
Ok, sports fans, we're getting into the final few big weeks. Time to really bear down and get the work done. These final weeks leading into the last testing week is where some SERIOUS work is done, both in terms of intensity and duration. Also, please pay attention to the coach's note for the weekend ride concerning adding length to the workout. Everyone is different; however, heed the "don't add time on the trainer" comment. Now is not the time (if ever there is) to be crushing yourself mentally with a three hour trainer ride.
Good luck everyone and get after it!
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Comments
Looked at this week and decided I needed to move all WKO's up a day so I got a jump on the first bike wko this morning. 3 x 14 was tough and my legs are feelin it hours later!
FTP target 225w
Int1 14' @ 223w (.99)
Int2 14' @ 225w (1.00)
Int3 14' @ 227w (1.01)
12' @ 188w (.85)
Total 1hr19min
No run done - long run yest still in my legs!
I couldn't do the Sat training due to a cold, felt better on Sunday so I did the Sunday run though
I am fine now and did the TUE bike training this morning.
I tried to hit 260 Watt per Intervall (as my new Level 4 is : 263-276).
I struggeled a bit in Intervall 1, was more or less ok in Intervall 2 but had a "breakdown" in Intervall 3:
Here the numbers:
Ratio compared to new FTP (276): 0.88 / 0.91 / 0.75
Ratio compared to old FTP (220): 1.10 / 1.14 / 0.94
So I guess my realistic output ( at least this morning) is somewhere between the old FTP and the new one).
Thinking of our recent talk I'd dial down your FTP to 245-250W at the moment - this would pretty much fit your second interval to be 100%.
If you think of dialing down DO IT NOW! Training with a too high FTP will physically and mentally kill you (I've done that once- never again!)
Final ride of 2013 in the books. I thought the intervals were 12' not 14' when I started. That was mentally tough. I adjusted. 1, 1, 1.02 and overall of .92. http://tpks.ws/s8Iq
Happy New Year everyone. Be safe and have a very wonderful 2014!
14' @ .99IF
14' @ .946IF
14' @ .927IF
Guess I should target .95IF for first interval and hope to improve on 2nd and 3rd. My right side (low back, glute, ITB, hammie and knee all hurt a bit and are tight so I cut the run to just 15'. Massage scheduled for Sat.
Happy New Year!
Emily,
It is ok and normal to find that point where you can't push and have lost the mojo. I got on the bike this morning and I knew during the Z3 WU, it was not going to happen so am deferring to this evening allowing more recovery. Swim if you want but use it as active recovery only..............I swim because I am a very slow swimmer and I enjoy the diversity and happen to have some time. It helps me get through the recovery days.......... A day or two off is a very smart option at this point! Keep fighting!
Good luck and don't hit it again until you are ready.
I event had to hold myself back a little on the first interval as I still was a little nervous about the third one ...
Here are the numbers as IF / NP / W/kg / rpm:
1) 0.98 / 308 / 4.0 / 92
2) 0.98 / 307 / 4.0 / 92
3) 0.97 / 306 / 4.0 / 92
Here's the entire ride -> http://tpks.ws/hzbM (IF 0.90 / NP 283)
Even I'm not looking at any of these numbers during my workout I'm very impressed how consistent these values are after exactly ONE YEAR OF EN-STYLE TRAINING!!
Now let's get some beer on here
I have 20+ years of training and I must say the os is a BEECH! Nothing wrong with shutting down for a few days. The alternative is a snowball affect . Your friends likely cant relate to how hard you are working while they are doing base work. I s aw a friend at the pool last week and told him about my training and he was boasting about his z1 long runs. I thought good for you but that's not what I want. Listen to your bod EB!
@Kim - seems as though I'm posting the same as you!
First time on the bike in 8 days and although I felt strong on the first, I paid for it on the 2nd and 3rd as well:
15'@ 1.06IF/308Watts
15'@1.04IF/301Watts
15'@.99IF/287 Watts
I ran at my Z1 pace for 25' and if it wasn't for the Holiday Challenge, I might have just bagged it for almost the same reasons as Kim! Team Texas is bearing down on Team Badger and hopefully my measely 2.25 miles can make a difference!
Run after was short and sweet. My legs are about to revolt but I'm just about finished with the holiday run challenge and then I'll take it a bit easier on the running.
Just need to finish up my last core wko (to finish the challenge) and then it's party time!
@Emily, totally agree with everyone else's comments -- don't bow to the peer pressure (unless it's from your EN peers
Where did 2013 go? My last ride of the year but wow OS has been fun.
Split
Time
Avg HR
Max HR
Cadence
(NP)
Avg Power
IF
1
0:33:00
113
130
93
174
162
57%
EN Warmup
1
0:12:00
122
131
90
199
204
66%
2
0:14:00
151
161
89
289
289
95%
interval goal 95-100%
3
0:04:00
141
161
90
179
161
59%
4
0:14:00
158
166
88
288
289
95%
interval goal 95-100%
5
0:04:00
140
167
87
182
158
60%
6
0:14:00
161
167
91
291
292
96%
interval goal 95-100%
7
0:05:00
147
167
90
203
187
67%
Summary
1:40:00
148
167
90
266
251
88%
Bike : I hate those 3 x 15s FTPs (231W) ! But DONE ! - 1:09 hrs
Int#1 15min @ NP 236W (1.02)
Int#2 15min @ NP 235W (1.02)
Int#2 15min @ NP 229W (0.99)
http://connect.garmin.com/activity/422421507
Run was right after done in the local Granville Golf Course hills 3.6mi 28:40 (8:00 pace Z1.5) including strides
http://connect.garmin.com/activity/422442359
Now to prepare for tonight's celebration
Happy New Year!
Happy New Year everyone!
Great work everyone. Keep it up!
The outseason certainly isn't getting any easier
Today was a battle to make it through 3 x 14min. Finished it but was totally wiped by the end. Came out at .97, .97, and .95., but it felt like 3 back to back to back FTP tests. I'm wondering if i overshot my FTP on my last test. I've been able to make all my zones on all wko's since testing, but it has taken a consistently mega effort each time to make it happen. Still waiting for my body to adapt and for it to get easier, or i may need to consider dialing back my effort. Any thoughts here would be welcome.
No run today as i did it yesterday and i plan on taking tomorrow off and moving my wed. run to friday. Nice work all and happy new year! Stay safe!
Ist attempt Fail: http://www.strava.com/activities/103096395
This morning I just did not have my head wrapped around what it was going to take to pull a 3 X 15 on new zones....
So deferred to the afternoon, put on my big boy pants, pulled out my Stefan stick and made it happen: .990, .991, .993
2nd attempt Success: http://www.strava.com/activities/103096394
Entire workout (232 watts): Duration: 1:26:24
Work: 1203 kJ TSS: 110.1 (intensity factor 0.877)
Norm Power: 258
EZ Brick run: http://www.strava.com/activities/103096391
Just damn solid work from all today holding the line!
http://www.trainerroad.com/cycling/rides/583291-2014-OS-Wk10-Tues-INT
I decided to go on one of the nice climbs near my house. First two intervals were flattish, but started the third on my climb, which was a little over 1500' and took me more than the 15' to complete. Always get higher power numbers when climbing, so over-achieved on the third interval
Going to have to dig deep tomorrow to hit the 400's
Happy New Year everybody!
Early morning start time for work this week. Its 8:40 pm and I just got done with the first workout of the week. It was good and hard 12 min, 20 min & 12 min @ 95% to 100%. Very pleased with the results. I had more than I thought and recorded .98 IF for each interval with 263 NPW. Tomorrow is 8 intervals of 1/4 mile sprints. I will be doing those on the Mill of dread. I can't wait to see what the legs have in them.
@Bryan - it is good to live where we can train outside! Good ride.
Although I am dreading the 7 X 400ms, I know I will not be the only crazy athlete out there tomorrow!
Just set up my Almanac for 2014. Time to kick back and enjoy the end of a good year with the wife!
Happy New Year to all of you!
Finished off with 1.01/1.01/1.01.
Tough ride - I loaded up WK 9 on TR by accident and didn't realize intervals were off until mid-way through the first interval. Improvised by extending the following intervals and reducing the rest time. So real ride was 1 x 12 and 2 x 14. Ended up with a 0.94 IF overall.
Mike