2014 Week #4 BIKE THREAD
Hi JOS folks! Kate is off tromping in/out/through/around the Grand Canyon, so I'm on double duty until she returns! Here's your thread for posting those teeth-gritting FTP and VO2 bike sessions. Welcome to WEEK #4!
Check out the podcast for this week where Coach Rich gives you some insight on adding swimming into your OS routine, if (like me) you sink like a rock and have the natural swimming talent of a rhinoceros. 
Grab your sweat towel, clip in, and get rollin'!
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- 10' warmup starting with an easy spin and gradually increasing to around 0.75 IF
- 5x3'(1') with the last 2 as harder efforts: 0.89, 0.90, 0.93, 1.04, 1.13
My ankle felt fine with no pain and no abnormal feeing or discomfort.
So it looks like I'm back in business. Tomorrow I'll lay out the OS plan and set a ramp-up schedule for my workouts to get back up to the sorts of intervals you all are doing. I'll probably start with 2x8'(2') and escalate from there. I'm still wearing my Aircast walking boot and won't be running for a while, so assuming no setbacks I'll plan on biking 4x/week with the extra ride as a 60' ABP effort on Sunday.
Cheers!
http://connect.garmin.com/activity/436912583
Great news Matt!
On Saturday morning I felt like crap but got on the bike and made it 75% of the way through the FTP intervals before blowing up. Turns out I had a head cold. I skipped both the run on Sat and Sun in favor of getting more sleep and relaxing.
This morning I felt much better but not 100% so I averaged about 103% on the FTP intervals instead of the 105% I've been holding. After I actually had no problem with the sweet spot or the brick run. I'm hoping to be 100% tomorrow.
Originally I was going to retest my FTP today but with the cold, I wimped out and decide to just get the work done.
Tuesday work done. First ride on the new Kickr, and I think I like it! It's hard to describe, but it felt different than the Powerbeam Pro I had been using. I did the 60 minute 2 x 12' (4') @ 95-100%/Zone4/Hard; remainder @ 80-85%/Zone3/Mod-Hard. The numbers are:
Workout: 1:00; IF 0.86; Power 202; Cad. 88
Threshold 1: 12:00; IF 0.99; Power 245; Cad. 96
Threshold 2: 12:00; IF 0.99; Power 245; Cad. 90
Sweetspot: 10:00; IF 0.84; Power 208; Cad. 89
Now onto the run this afternoon!
@ Matt...good news. Both you and Nemo are coming back to keep us company. Yeah!! 2x on Nemo's suggestion. you can always ramp it up quicker if the ankle is ok.
I did a modified Tues workout. Plan called for 2 x 15' @ 265W. Since I wasn't sure how my lf knee was going to feel after tweaking it last Thurs, I started at with 1 x10' @ 250 with cadence +90 the whole way. It felt ok so I did another 10' @ 250W. Still felt ok so I did a 3rd 10' @250w + added 5' @ 260W. I kept the cadence 92-96 range the whole workout, and knee was fine.
Then I did a brick. 4 miles @ Z1 pace 8:55 @ 2% incline with 6 x 30" strides @ Z4 7:08 pace. Felt good. Knee fine.
@Bruce awesome job on the stair race. I am curious how are your quads?
@ Matt An-hope you are 100% soon.
@Kori-hope you are having a blast at Grand Canyon.
I got the bike in this am, run, if at all, will be tonite, but on call so if it too late, oh well...
2 x 15 @ 1.02 IF each
sweet spot .9
My FTP is my old .9 and it doesn't feel like its coming back quick enough darnit!! I worked very hard for that 1.02
2 X 15 for me at 1.02 & 1.00 I had to dig really deep to finish the 2nd interval. I tried to add on some Z3 at the end but it felt more like Z3.999 so I backed off and just spun until I hit 60'.
Entire workout (230 watts):
Duration: 1:00:02
Work: 829 kJ
TSS: 79.4 (intensity factor 0.894)
Norm Power: 258
VI: 1.12
Min Max Avg
Power: 0 642 230 watts
Heart Rate: 108 176 149 bpm
Cadence: 15 138 80 rpm
Got the brick in today. Man, the 2x15 were tough...the last 5 min of the second set was hard for me, but, I dug in and reminded myself to HTFU and get to work! The cadence was down a bit today compared to prior rides, but, I hit the 238 watts right on so i was happy.
Run was nice and felt surprisingly good.
Great work everyone!
Decided to do something fun with my health and fitness/carpe diem/smell the roses and spent the last week hiking the Grand Canyon rim-to-rim-to-tim. AWESOME. Period. Put this on your "to-do" list…
Arrived back in DC today, greeted by 16 degrees and threats of snow…. decided to attempt today's bike to clear some of the travel cob webs out of my body and was surprised that I was able to knock out the 2x12' @ z4. I allowed myself to skip the run, and am just about ready to plop into bed…
Thanks Kori for filling in! I'm sure she kept everyone in line ;-)
Although I'm not really training for anything (health reason have me sidelined for this season), I have kept up with some of the OS rides. The last two (Sat and today) have been really good and I think it may be time to do the FTP test again. I'm blowing my current numbers out of the water, which proves how quickly fitness can return and I'm not even doing the Vo2 max rides. First test was horrid because of my lack of fitness, but I'm really stoked to see the numbers going up on TR. Looking forward to the next test.
I felt pretty beat up from Sunday's run, so I skipped my Monday weight workout and rode 11 miles active recovery. Got up this morning and felt just OK. I managed the 2x15 at 100% and suffered even more from the terrible Kung Fu video I rented for this session. Ended up with TSS = 96 so I will take that. Did my run this evening in a pleasant 71 degrees.
Tonight's workout, was a fresh breath of air. Thanks to everyones comments, i got some mojo to do both workouts today.
1 hour total on the bike.
2 x 15' (4') @ z4 and added 10' @ z3
15' -- 205 (IF 1.01)
15' -- 205 (IF 1.01)
10' -- 175 (IF 0.86)
@Matt - Great to hear you're back. Slowly but surely...
60 minutes total.
~12 min warmup
2 x 15' at 240, 241 (FTP=238)
overall NP 218 W.
http://connect.garmin.com/activity/437310177
time is pressing...quick post today.
ride felt quite good today.....really needed the off ime yesterday and it aperantly helped.
WU Z3 (160-170) 10' 165w/131hr @ 82rpm
2x 12' @Z4 (190-200w) 197w 146hr, 199w 149hr {hr to 152 last 1/2 of 2nd}
20'@ Z3 166w 143hr @90rpm
1:26 time TSS 96.5
Felt good....butt still sore from the leg work this weekend but no effect on ride.....brick run after drive to gym (Treadmill)
@Matt - Welcome back
For me I did not get in Tuesday's workout with a combination of things the most pressing being my wife's concussion. Nothing major as far a melon damage goes but she's going to be off work for a couple days and is definitely not 100%.
I be back on Thursday for the Vo2 workout.
Interval 1 - 12', 177 W (1.01)
Interval 2 - 12', 179 W (1.02)
Didn't have much extra time after an extended warmup, so WKO total was 57' at IF 0.89.
Now I have the vomit-inducing VO2 intervals to look forward to tomorrow!
Whoa, that was brutal. I did a 60' ride with MS of 2x8'(2') as my first aerobic workout of any sort in ~2.5 weeks. It's amazing how much fitness you can lose doing absolutely nothing for a couple of weeks. The short story is that I didn't downward-adjust my power targets at all and instead targeted 250 watts based on my week 1 FTP test of 245 watts (i.e. what I was doing before I was sidelined). I hit the numbers but it was a brutally hard effort and my HR was sky-high – literally it hit 194 at the end of the second interval, a number I haven’t seen since a crazy z4 interval on a treadmill in Korea over a year ago. During the second interval I took 30" out of the aerobars every 90". It was ugly.
Overall 60' @ NP 217 (IF 0.886), avg cad 87, HR avg 168 / HR max 194
8'(2') @z4 – NP: 249 (IF 1.018), VI 1.00, HR 180/188, cad 94
8'(2') @z4 – NP: 250 (IF 1.021), VI 1.00, HR 185/194, cad 93
8.5'(1') @z3 – NP: 221 (IF 0.902), VI 1.00, HR 179/187, cad 90
8.5' @z3 – NP: 219 (IF 0.894), VI 1.00, HR 177/181, cad 89
http://connect.garmin.com/activity/437536190
Below is a comparison of my HR in today's ride compared with an identical ride 3 Saturdays ago (the warmup and MS are identical but the one 3 weeks ago was 15' longer with more z3 at the end):
Yikes, that was tough this AM
. I went and saw Swan Lake last night (guys in gals in spandex for a reason OTHER than triathlon&hellip
and as a result came home super late and got about 2 hours less sleep than normal. Woke up super tired and with an elevated heart rate … unsurprisingly, I barely made the low end of my targeted numbers. Definitely going to bed early tonight 