2014 JOS Week 3 BIKE THREAD
Hello boys and girls, on to Week 3 
Lot of hacking going on here in the JOS, so be sure to check out the Coachs' videos/podcasts on the value of RECOVERY and INTENSITY 
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Yours Truly will be doing her own personal hack next week, as I take off on Wednesday to hike the Grand Canyon . Admittedly somewhat suboptimal to do in the midst of JOS, but this is the only time slot that works for me, and as much as I enjoy training with you all, when I'm old and wrinkly and look back of my life, something tells me the GC will rank above OS week 3…
But no worries, Kori and the WSMs will be here for you if you have any questions. So, BEHAVE, and I'll be back for week 4 
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Just kidding.... My plan for the day was 12min step intervals starting at .60, .70, .80, .90 , 1.0 for 1hr and then endurance riding.... warmed up 16min at .62 and then did the last 4 steps .... Since the terrain was consistent I thought he data comparison on these 4 - 12min intervals interesting.... Here they are...
Time IF NP Dist Elev Gain Avg MPH Cad
12min .72 162 1.72 463 8.6 82
12min .81 182 1.96 499 9.8 87
12min .91 206 2.05 522 10.3 92
12min 1.04 235 2.35 663 11.7 95
@Tim, holy crap, nice elevation profile on your ride!
Tim- are you still in Tuscon?
need some advice regarding the power tap/trainer road interface. New to PT and Trainer Road My question is around the cadence readout I'm getting-are these numbers correct? Does the PThub sense pedal speed in addition to wattage which is giving me this cadence readout or is this bogus and if so do I need to invest in a magnet and blue tooth interface of some sort?
Thx
So nice to be outside, esp with another cold front coming in the next few days.
Many thx Al saved me some $$$. seems the reading is most accurate when the torque is greater and least on soft pedal which based on your explanation stands to reason. From your experience on an actual training ride or IM where your in say zone 1 do you count on this for cadence or do you recommend something more?
I could get used to this getting stronger every workout thing, it's kind of fun after not gaining a watt for the last few years. Too bad I have a bit to go still before I'm back to my normal FTP. Hopefully I can keep this inertia going and make it past by previous best this year.
http://www.trainerroad.com/cycling/rides/644791-2014-OS-Wk3-Tues-ADV
Unlike the rest of you I actually found my intervals to be a little tougher this morning than they have been.
Grabbing some mojo from the group for my ride tonight. Nice job getting the workouts in and I see others (Bill and Mancona) getting back some of those lost watts.
Slept in after gaining some SAU's (I hope) for going to a concert with my wife. At 11:30 we drove home. She went out with some friends from her home town and I went to bed. Not sure I covered off enough to get many SAU's. Then again I did come in to work today she is still sleeting at home I'm sure.
I'm a little worried I'll be stacking in some workouts with less than 24 hours but that can't be helped now.
That is definitely my issue. I have never taken an extended break before because of being scared about how long it would take to get the fitness back.
Week 3...here we go! Woke up to 6'' fresh powder that was blowing all around. Got in the 60 on the bike with 2x12@ my FTP 1.00% 238. This was harder than the last two weeks. At around 10 min each, I wanted to give in, but I knew better. The watts stayed on the 2nd interval, but, the speed/cadence (according to the Kickr) dragged a bit from 23.2mph down to 21.6.
I was excited to finish the bike to get to the run (which never happens), but, got the run in as well for the 30 min @ 9:50 nice and easy on the treadmill. I got in an add'l 40 min shoveling before the 2:15 commute into the office....#vortexparttwo, #chicagotrafficsucks. (yep, just put up a hashtag)
So, let's recap-1:30 workout, 40 min shovel < commute. It's great to get the stress relief early in the morning before hitting the grind! Get after it today all. Can't wait to hear about the workouts.
Time: KJ TSS IF NP PW HR CAD
40:32 330 51.2 0.87 149 136 150 69
10:00 104 16.8 1.00 172 173 160 68
10:00 104 16.9 1.01 173 174 164 69
Well, I apprently tripped while whistling past the graveyard and caught a pretty bad respiratory illness late last week. I guess it was Wednesday night or Thursday but that's not important. Being resistant to the use of drug therapy (in spite of or rather because of my education) I first tried an escalating progression of natural approaches to fending it off. That process really failed and Saturday night began the stretch of truly bad stuff. I was already bagging the Sunday run because of a concert I had to sing so I was getting rest but that didn't help. I barely made it through the concert before everything fell apart. On Monday morning relented and went to the doctor who went all 'shock and awe' on my ass after chastising me for letting it get to that point. Now it is snowing like hell here and we're heading into a deep freeze. Yummy. I'll be standing down for a few days.
Bright side:
1) The doc gave me refills on the corticosteroid and beta agonist inhalers so there's my TUE in writing in case the USADA and USAT call on me when I take my AG at IMMT.
2) I did a bike test Saturday morning when I was still in denial about being truly sick and still rang up a 275W FTP... Hmmm.
One of my goals this OS is to discover what, if anything needs to be modified about the OS as I'm turning 65.I think I discovered today: the Day Off is Really Important. Yesterday, due to my celebratory mood on Sunday, I did the long run, modified for the marathon hack - 1:40/12 miles.
Today, I tried the usual FTP ride, which was to be 2 x 18' @ 95-100%. What happened was this: Intervals (time/IF/MaxHR): 17:31/0.994/133, 4' rec, 17:40/0.85/129.
About 4 minutes into the second interval, I couldn't see how I was going to finish, so I dropped down to 70%, and every 30 seconds, raised the resistance by 1% (easy to do with the CompuTrainer + TrainerRoad Combo). It ended up feeling like a decent workout, but if I'd had 44 instead of 20 hours since the last hard effort, I suppose I would have hit the mark on both intervals.
It gets worse. This week, I'm driving to Colorado on Sat/Sun so will do five days in a row of the OS. My plan is to NOT do the mid-week/Wed run as TP intervals, rather as another progressive run, sorta like the second interval I did on the bike today; and to do the bike workouts on Tue-Thurs.
@Al I don't think turning 65 has anything to do with this!
http://connect.garmin.com/activity/433772641
@Al or whomever.... I had a few data dropouts on TR today for a few seconds. No dropouts on my Garmin at the same time. I was running TR using the Garmin Ant+ receiver with the computer just a couple meters away. Do you think that's just the slightly greater distance or are dropouts a bit more common on TR?
Ray - Back in my 50s, I had no problem stacking workouts back-to-back-to-back, doing 3 or 4 hard workouts over a 3-4 day period. The last year or two, I'm noticing that if I don't follow the EN schedule precisely, I struggle with workouts 1-2 days downstream. I don't think I need to reduce the intensity frequency, or duration of any workouts, as long as I insert the necessary rest/recovery days. 4-5+ years ago, I could get away with skipping those days; not any more.
I'm still at the point where a "rest" day means I can do a 50 minute gym session, or an hour in the pool. But if I try to do an EN long run, or an FTP/VO2 bike wko, or a run TP wko out of phase, it's often not happening.
As a surgeon, I observed that otherwise healthy patients in their 70s could heal just as well as those in their 30s; it just took them twice as long! No way around it, recovery becomes more and more of an issue for a serious athlete as we age. That's what I was getting at.
@Al
I meant YOUR age has nothing to do with it for you. You defy aging. What you did was two tough workouts in a row. A 25 year old would have been more tired.
@Al - congrats on your retirement.
@William - I seem to get more drops and problems connecting to the trainer and cadence sensor with TRwhen I use a PC laptop than when I use my mac. I had to move the PC closer to the trainer and sensor.
In the midst of "polar Vortex" here...no getting out for run -or driving to do treadmill....so I felt I could get away with a bit more intensity today... It was kinda EN plan ride
I did the ride based on the CTS Progressive Power program DVD1-1 Power zone conformation test. 3x10 min efforts.
I had used historic test results 2x8 min max efforts (223w,250w 164BPM,174BPM) to derive the CTS Power intervals which roughly give a FTP of 209 (I used 200 to 210). My Last 2x 8min resulted in (231w, 240w, 155BPM, 162BPM [max 176]) But my 20 min test was a disaster HR >165 for 80% and over 170 for the rest. (170 is my start to grey out/wana barf threshold) yet average watts was only a hard won 206w ave. My VO2 test seemed good at >265w ave. SO I was curious as to how the 3x10 min would go....
After 10' EZ then 10' progressive with 2 x 1 min @ 350+w/110+RPM WU
1st 10 min at SS pace (old was 189-197w) I used 190w as conservative goal as "new" FTP=196; 2nd SS(+) 10-15w;3rdSS (+) 25+ w Goals
Ave W -Ave HR/Max HR -speed
1) 193-150/155-20.1
2) 203-152/162-20.5
3) 227-163/172-21.4 (230-240 first 3 min then dropped to 210 as HR >170 for 2 min then stable @ 225 till last min >240 up to 290 last 20")
Z3) 157-140/145-18.5 (15min work set following 3 min recovery after 3rd PI)
These #s suggest I should go UP on my prior zones....not down as My 20min test did...... (keeping 200 FTP for now)
Total WO: 122 TSS, 812kj IF 0.89 (FTP set at 200)
3rd 10' was tough and had to come off aerobars for the middle minutes till HR came down some. But overall and after felt good not at all wasted like after the EN FTP test.
Wordy post...but still trying to wrap my head around proper Power/HR zones as It seems I've lost >20 min power but have improved 30sec-10 min Power by quite a margin.
@tim......Jealous.....that's all I can say about your rides of late....
Home from work at got the bike in
2X12 1.04 & 1.06 then 12'@.89 Total 52'@.94. I was working pretty hard at the end but there is a little more there.
Entire workout (231 watts):
Duration: 1:08:25 (1:09:59)
Work: 947 kJ
TSS: 91.1 (intensity factor 0.897)
Norm Power: 248
VI: 1.08
Min Max Avg
Power: 0 393 231 watts
Heart Rate: 90 170 148 bpm
Cadence: 31 139 81 rpm