2014 JOS Week 2 BIKE THREAD
Alright, boys and girls … bike tests are on the books, the cob webs shaken from our legs, now it's time to turn up the blue collar and get to WORK 
(Don't run/ride over any kids in the process!)
http://www.youtube.com/watch?v=AuULcVaMTf0
Check our Coach Rich's video/podcast (on the right side of the weekly training plan preview) on how to make SMART adjustments to power/HR zones if you feel like you 'under tested' last week.
Let's go!!
0
Comments
Due to work travel, I have to do tomorrow's ride today, and then thursday's ride on friday.
Today didn't feel too bad....which was a pleasant surprise. Reason? Yesterday morning was the first of our local TimeTrialSeries races. I took second in my AG, and somewhere around 3rd or 4th overall. Not too bad, if I do say so myself. The results of that ride were;
Today's ride:
Now off to the airport in a few. Ride strong everyone!!
Hey I never did give a thanks to you and your wife....I was feeling pretty low at the IMFL finish line (had bad gut cramps), and she was sooooo nice. Pass on a big thanks from me if you don't mind
Couple things I was thinking about.
I use the computrainer and do find that it definitely "feels harder" (likely due to the lack of gravity help with coasting)than road rides. But as of the last year or so I've also used a Newton + power meter. Its trainer function reads close -but differently for the power than the computrainers' but I presume a good approximation when the speed readings correlate well (Newton historically reads about 10-20 watts higher. However...I have always had a hard time believing the power meter numbers when out on road, despite multiple re-cal rides. That said, when I later look at the data ...it looks good- just erratic and high across the board. -I think The watts drop with more "real coasting" and the nature of reading higher make the instantaneous readings so erratic compared to what I'm use to seeing on trainer setting.
My plan is to:
1) Watch my Garmin set to 3 second ave as well as total average watts so I don't freak out over microseconds of 1000w outputs (vs actual power meter #s in real-time).
2) Do Speed/RPE/HR/Power comparisons at FTP(and other intensities) between trainer and road. For example the last race I "felt" like I was at my goal race power (didn't watch meter as I though it wasn't reading correctly) and tried to keep my HR in the proper range. Speed on the flats seemed to correlate with the other #s for that level of effort. SO: 20mph/RPE7/HR144/200w on trainer seemed to be equal to 20mph/RPE6-7/HR 145/230w Now I just want to test these #s a bit as I go through the OS at different speed/Efforts so I can get a sense of how much the Road varies in Power {assuming some repeatable ratio}
I do 90% riding on trainer ....so OS testing is on trainer...but I obviously race on road so having some since of the difference will help in pacing the "big Bike weeks" later on rides pre A Race. (BTW Last 70.3 My pre race trainer based goal race power was to go at ~180W/140s HR Actual read 230-260s ave on flats and HR ave 150s with speed in flats 20 mph with correlated to ~200-220w on trainer so probably only a bit high actually [10-50w?] and showed I actually over pushed bike.
Just my thoughts -anyone get some translatable #s between trainer/road that hold consistent for them?
I have a "hill" (what we call hills in texas, any way) that I can ride for a minute that's pretty close to me. Since the weather will be nice tomorrow, I plan on riding outside.
I realize that part of our training is to be able to ride hard - for lengths of time - but sitting inside on a trainer when I can ride outside just seems like such a waste to me. And a hill makes it easier to hit the stated power goals of the workout.
Yes it is --- helps keep the motivation up to get the work done. This is the fourth year it has been going on. It is a pretty low-key deal that is mainly to raise funds for a local Down's Syndrome charity. The series is only 3 races this year -- 4 mi, 6.2, and then 10 miles.
@Scott at 24X1 I'd almost stay inside on the trainer myself. I say just ride outside a on a course and go for the target 8' intervals. Is the problem stop signs/light/safe roads or just a willingness to push the stated power on the flats?
I can't remember exactly but Coach Rich posted his power number being higher for a hill climb than on the flats. Again you earned that FTP with a test so now you need to suffer with it.
Tuesday bike wko done: Road bike on rollers. 60', .86, 73 TSS
Legs felt a bit tired at first so didn't push the numbers on the first interval, then they came around. Deliberately tried a harder gear/lower cadence on the last 8:00.
@ Joe - Nice getting the hardware.
@Bill 120 depending upon how much I want to suit up and the year. I used to ride my mountain bike year round so it can be done anytime
3X8' for me this morning all at .99. 10' at.84. Total workout 51' @.88.
Week 2 started good.
I have been doing spin classes at my gym as of last week and pushing appropriately ( as much as I can doing no harm!) in them. I'm working on my pain cave (got a plasma tv hand me down when my better half got a HUGE 70" boob tube for our living room for Christmas) which has been slow going. Lets just say I'm technologically challenged.
I hope to test in a few weeks get some solid numbers and get back on the os bandwagon properly.
TrainerRoad stopped reading my cadence which gave me some hilarious results. Average cadence per interval was about 5 - haha! As if!
Have a great day, everyone!
Overall: 60' @ 0.83 IF; 206 NP
Thresholds: 3x6' @ FTP = 0.99 IF; 243 NP; 85, 90 & 89 cadence, respectively
Sweet Spot: 1x10' @ 85% = 0.85 IF; 208 NP; 89 cadence
I pretty comfortably did the intervals at 1.01, 1.03, 1.05 and the sweet spot at 0.91.
http://www.trainerroad.com/cycling/rides/622984-2014-OS-Wk2-Tues-ADV
The run was ok. Legs felt like they had bricks on them, but I got it done :-)
While I know 24x1' won't train the exact same energy systems as the 3x8', there aren't a lot of places around here to get in a solid 8' interval. I don't live in the country where carless roads are abundant.
Yes, 24x1' can be a little...tedious. But it does allow me to get in my work, and get it done safely.
I use the same "hill" for my vo2 work, which I'll do tomorrow (also while it's nice outside and I'm "working from home").
@ Scott If you need to get out to get off the trainer to relieve the boredom then 24X1 is better than no workout. As for the safety issues that's paramount so shorten it up if you have to. If it were me I'd probably be on the trainer to get in the 8' but I have no choice.
Having all that recovery in will more than likely make the longer FTP invervals harder as the weeks go on.
Massage plus 4 mile run tonight.