2014 Week #12 BIKE THREAD
BOOM! 11 weeks down, 3 weeks to go! The end is in sight (unfortunately, for many of us, SPRING is not 
!!). Now's the time where all the hard work starts to pay off and "it" starts to come together, so keep your EN heads in the game, and let's wrap this JOS Baby up STRONG!!
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Today, temps hit 63F, so riding outdoors was mandatory. I went for 2 hours, 130 TSS, 0.8 IF. I did all the uphills @ FTP, flats and gentle downhills @ 0.8-0.85, and steeper downs and a few admin spots as recovery. 34 minutes total time spent @ 0.9-1.1 IF, most of the rest was @ SS of 0.8-0.85 except for the warm-up.
This was my first substantial ride with my "new" bike - New components consisting of Di2, 11 speed rear cassette 11-32, 165 mm cranks, Adamo Attack saddle. Seems well worth the $$$$ I spent, but I need to move the seat forward and down some to get more comfortable, I think. It was a revelation being able to shift on the brake levers as well as the aerobars - coming off the bull horns to the aerobars, I had to remind myself every time I could shift before I made the move, or that I didn't have to reach for the bars to shift while going fast down hill.
10' @ .98 HR 138
15' @ .96 HR 148
10'@ .97 HR 151
TSS 73.6
Good advice to be found in this forum EN Teammates.
Since Winter still has a grip on SE Wisconsin I was in the pain-cave on the trainer ... and then the treadmill. I pushed it a bit on the bike this morning and felt it - a good kind of pain... My thinking on going above FTP is that I want to get comfortable with the idea of moving up to a higher FTP when we Bike Test in a couple of weeks ... is that even possible? "Comfortable" is clearly the wrong word ...
Anyway, did the 10'-15'-10' at 1.01 - 1.03 - 1.04
Then hit the treadmill after I increased the slope to 6% and completed 10x30" (30") stride repeats
10', 15', 10' @ .99, 1.0, 1.03. Felt pretty good.
My observation when doing our sprint work: I am always surprised on the bike that my average wattage for any period is as low as it is. For example my 10' at 1.03, i remember the last half well above 1.1 more than the dips below 1.0. On the other hand, when running I will notice I've daydreamed and my pace has slowed and will pick it up. I am usually surprised with a faster pace per mile than I expect. Anybody else have an experience like this or is it just me)
12’(4’) @ 1.01
20’(4’) @ 1.02
12’(4’) @ 1.03
My power is a little higher than normal tonight. The PM is in for service so I am using a standard crank rather than a compact resulting in a lower cadence that I feel more comfortable at. This or the different PM or a combination thereof is the reason for the higher power.
Entire workout (250 watts):
Duration: 1:35:55
Work: 1439 kJ
TSS: 130.6 (intensity factor 0.906)
Norm Power: 276
VI: 1.1
Pw:HR: 4.35%
Min Max Avg
Power: 0 619 250 watts
Heart Rate: 54 167 146 bpm
Cadence: 19 134 80 rpm
@ Betsy...Yep, I have the same experience exactly on both the bike and run.
Good work Paul, Jim, Kate and Betsy!!
I had to get to work a bit early this am for a meeting, so I went off the plan slightly to get things done. I did 2 x 15' (3') @ 260 watts after a 10' WU. Then ran 3 miles @ 8:48 pace with 2% incline on the treadmill.
Breakthrough wko tonight! Legs were still a little trashed from Sunday's half mary and really considered just an easy ride, but shamed myself onto the trainer for the 10(4), 15(4), 10(4) and started the WU, into the MS the first 10' was rough and wasn't sure I would get through the next 15'. At 10' into the 15' interval...breakthrough moment mentally...and cruised the remaining 5'. Last 10' interval pushed it out past 100%. First 10' @ .991, second 15' @ .997, third 10' @ 1.032 Definitely built some equity in the HTFU bank!
Seems like the race jacked up your internal definition of effort and focus.
Adamo/ISM seems to have a wide variety of shapes and widths among its saddles. I chose the Attack as it is the narrowest. It still seems a touch wide in the fore portion to me, but as I said, I'm still playing with the positioning. So I really can;t compare it to any other Adamo, except to note it is the narrowest.
I try very hard not to, but I had a "the dog ate my homework" day yesterday (Tuesday) where my bike workout just didn't happen. Work/Life got in the way and I was way too tired at the end of the day to do it at 10 pm.
Coach P advised me to lay off the long FTP rides for the next couple weeks (pre Boston) and turn things into two 110% rides (5 x 5')
This morning (Wed), I did get on the trainer for an hour, but dialed it badk to 5 x 5 FTP because I've got a key run tonight. I hope that was the right call instead of just skipping the ride altogether, but I don't want my body to start thinking it's tapering too soon.
As for me, my wife is away for a few days. I have friends that run at the track on Tuesdays and Thursdays at 5am before work, so I shifted the Thursday Bike VO2 ride to today so I could run Thursday and get some human interaction (the house is way to quiet).
Just finished 4 x 5' (3') with 1.13, 1.13, 1.14 and 1.17 IF. I'm liking the Intermediate plan change mentally. Now I'm going into each session with the "run negative splits" mentality and so far I've been able to nail it (I much prefer to think / train this way), rather than dialing back to the low end of the workout guidance (e.g., 95% - 100%) as when I was mentally doing the Advanced plan. I feel like I'm achieving rather than surviving.
The two friends I will run with tomorrow morning are preparing for Boston, so track Thursday should be fun. One is right at my pace and we regularly run together (she is learning to swim so I hope to get her through her first sprint tri this spring).
Hey - I'm glad to get official Coach approval of what I'm doing this week and next - doubling up on the 5 x 5's and dropping one FTP workout each week.
Today, I graduated from 4 to 5 5' intervals @ 110%: Totals: TSS 83.4, IF 0.93, 20.5 mi, 58' ; 5 x 5' (3') @ 1.15, 1.1, 1.105, 1.105, 1.105. I'll run an EZ 30' later today, then hit the pool tomorrow AM and run 60' with 8 x 800 (1') @ TP as the Main Set.
Bike: overall 80' @ NP 226 (IF 0.923), HR avg 144 / max 172. http://connect.garmin.com/activity/468282926
12'(4') @z4 – NP 246, IF 1.005, HR 155 / 163, cad 95
20'(4') @z4 – NP 255, IF 1.039, HR 161 / 172, cad 88
12'(4') @z4 – NP 254, IF 1.038, HR 165 / 172, cad 85
---------------------------------
2' @z3 – NP 217, IF 0.885, HR 144 / 153, cad 89
Brick was 4.31 miles in 29:58, avg 6:57/mi, HR max 175
http://connect.garmin.com/activity/468282993
@Kate Great job.
Legs felt a bit dead this AM too but pushed through and happy with hitting the 4x5' Z5's in 1.11, 1.11, 1.10 and 1.12. Not much left in the tank for Zone-anything.
Way to hang in there everybody!
Got my Thursday bike done. Tough morning but I'm pushing the envelope as I swith to a GF plan leading up to A-Z.
5x5' @ 110% FTP and refrain ramp-ups from sweetspot
http://www.trainerroad.com/cycling/...-Thurs-ADV
Since I live in the hills, I got a reminder of just how hard it is to stick with the big boys last weekend on my first outdoor ride. So, I'm going to do something I call refrain ramp-ups during those 85% stretches at the end. Every time the refrain of the current song comes around you gotta go up to threshold until it is done - so choose your soundtrack wisely... That isn't the best triathlon race practice but I gotta do that or I'll get dropped like a bad habit.
Looks like people are hanging tough here in the JOS...2.5 weeks! I am making an early exit to roll into Swim camp and HIM plan for June HIM, so this week is my final week and today was my final bike test. Very exciting as I feel like I have made a lot of positive changes over the OS. I havent done a ton of posting, but the EN system keeps me honest and motivated as I need it, and I feel I have plugged in (if only to lurk!) as I need to.
Here were my numbers from week 1, 8 and 12:
Week 1 test: FTP: 165 VO2: 198 (w/kg 2.17)
Week 8 test: FTP: 177 VO2: 233 (w/kg 2.63)
Week 12 test FTP: 196 VO2: 249 (w/kg 2.72)
WOW! Big gains made this week! Truthfully, I have thought it through and I can attribute it to a few things I have learned/ worked on over the OS:
1. Work works. Period, nuff said.
2. I watched Coach Rich's video on Week 14 of the OS (spoiler!) about next steps, and he says that hopefully you have redefined what WORK actually means. I think that in itself has been a big change for me. I thought I was working hard before, but to put together 12 consistent (pretty consistent anyways) weeks of hard work and go back after it day after day has re-defined work for me. I'm still scared sh*tless of what the HIM plan holds, but that's neither here nor there!
In addition, the experience of the 2 tests prior helped me execute my strategy per EN guidelines better.
3. I have been very flat in my workouts these past 2.5 weeks as I have been on the Whole30 food commitment (challenge? change? whatever) and have basically felt like shit. But the past 2 days I have felt much better, energy increased and steady, and today as I was warming up, I could feel that adrenaline and added energy (tiger blood or whatever they call it) in me. For real. Eating real, raw, unprocessed food works. Maybe. Or else I have spent a lot of money on raw cashews and pastured eggs.
4. I have been seeing an neurokinetic therapy (NKT) practitioner and working on my movement and compensation patterns. Primarily in running, but I think I have worked through a lot of inefficient or "bad" movement patterns in the process. I think this makes me more efficient. That is not a scientific statement at all, but I'm not a "sensing" personality, so facts mean very little.
Anyways, there's my 2 cents! Finish strong and keep working!
But regardless, congratulations on your great progress!
http://connect.garmin.com/activity/468714138
In any case today like in week #9 I eased into the workout and built up the power. I started at a very high spin for the first 2 and 100% in the aerobars, then used a harder gear and sat up for interval #3. For the 4th I went back to the high-spin and was 50/50 in the bars, then for the final one I went back to the harder gear, say up and put out a few extra watts.
Overall 60' @ NP 233 (IF 0.949), HR avg 143 / max 181, avg cad 88. http://connect.garmin.com/activity/468748596
5'(3') @110% – NP: 272 (IF 1.112), VI 1.00, HR 158/166, cad 98
5'(3') @110% – NP: 277 (IF 1.132), VI 1.00, HR 165/173, cad 100
5'(3') @110% – NP: 277 (IF 1.132), VI 1.00, HR 165/175, cad 88
5'(3') @110% – NP: 275 (IF 1.123), VI 1.00, HR 171/179, cad 100
5'(1') @110% – NP: 283 (IF 1.156), VI 1.00, HR 173/181, cad 89
Then a very easy 30' brick on the treadmill set to 1.5% incline. HR rock solid on the run. I should probably push these runs a little harder but I'm still easing back into running so I don't want to risk any injuries.
Overall 4.21 miles in 30:21, avg 7:12/mi. http://connect.garmin.com/activity/468749297
Unlike Susan, I have been enjoying Restaurant Week here in Troy, hitting Capitol Grille, Morton's, Ruth's Chris and Ocean Prime for some very fine dining (re: LOTS OF STEAK AND SALMON) all week long on the cheap. I've enjoyed not cooking dinner these last three nights, but I may have to bail on eating out again tomorrow! This is an endurance activity I may not be as well trained for!
@Matt I've been doing the same alternating the cadence for each set....just by 1 gear step but that changes things from 86-88rpm to 76-78rpm ....and actually 82 is my happy place but it wont be in power range and would mean trying to use Small/11 which my bike doesn't like....anyway, what's curious is that I find I'm actually more comfortable in lower cadence gearing in Aero that spinning >90.
Maybe its just mental as I tend to spin up hill and tuck and grind coming down.
I've also added Spinnervals to finish out Z3 work after main set, or like today, do similar WKO....lots of steady Power Zone work but with frequent saddle position changes or gearing changes- ie every 2 min go up and adjust cadence to hold power same for 12 min Z3 set etc.
5X5’(3’) @ 1.10, 1.11, 1.12, 1.12, 1.08
Entire workout (237 watts):
Duration: 59:45
Work: 850 kJ
TSS: 86 (intensity factor 0.933)
Norm Power: 285
VI: 1.2
Min Max Avg
Power: 0 478 237 watts
Heart Rate: 78 176 145 bpm
Cadence: 8 177 77 rpm