2014 Week #13 BIKE THREAD
Here we go! Last week of hard work, then it's back to testing to wrap this baby up 
. In case you were wondering what all this OS work stuff is all about, check out this week's Coach video. Happy Training!
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Here we go! Last week of hard work, then it's back to testing to wrap this baby up . In case you were wondering what all this OS work stuff is all about, check out this week's Coach video. Happy Training!
Comments
Overall 80' @ NP 219 (IF 0.894), HR avg 140 / max 160, avg cad 85. http://connect.garmin.com/activity/471064375
29'(2') @ABP – NP: 230 (IF 0.938), VI 1.00, HR 146/156, cad 87
29' @ABP – NP: 232 (IF 0.947), VI 1.00, HR 151/160, cad 88
Out of town Tuesday - Friday so hacking the plan this week...4 days of run focus. Probably my only bike until Sunday, so knocked out tomorrow's wko today.
10' @ 1.008 15' @ .998 10' @ 1.029
See you in the run thread the rest of the week!
In any case with no meetings on my morning calendar (I was supposed to be at a dinner with clients) I took the opportunity to get in another workout. Actually it is good because it was unlikely that I was going to get in all my biking this week due to travel. Since I did a bike yesterday I took it easy today and just did a 60' ABP ride followed by a 30' EP brick run on the treadmill.
Bike overall 60' @ NP 219 (IF 0.892), HR avg 148 / max 166, avg cad 84. http://connect.garmin.com/activity/471661981
20'(2') @ABP – NP: 230 (IF 0.938), VI 1.00, HR 154/161, cad 86
20' @ABP – NP: 231 (IF 0.944), VI 1.00, HR 160/166, cad 88
Run 4.19 miles in 30:17, avg 7:14. Avg HR 163, max 171, avg cad 180spm. http://connect.garmin.com/activity/471661494
This morning - 32 miles on the drainer including 7 x 2 mins @ 280 watts and 3 x 10 mins @ 200 watts after. Didn't feel particularly bad or good, but I am getting sick of these VO2 sessions. I think I will join the hackers on Thursday and pull out a hard Spinervals DVD for a mental change up.
When you have to ride 50’ at FTP in a workout no matter how you cut it it’s gonna be tough! Only did the main set without adding any additional Z3 time.
15’(4), 20’(4’), 15’(4) @ 1.00, 1.01, 1.01
Entire workout (257 watts):
Duration: 1:21:06
Work: 1252 kJ
TSS: 115.1 (intensity factor 0.926)
Norm Power: 282
VI: 1.1
Min Max Avg
Power: 0 408 257 watts
Heart Rate: 58 169 151 bpm
Cadence: 18 213 80 rpm
Followed up the ride with only my 2nd or 3rd brick of the OS and felt pretty good.
Social ride ....first time outside this year! On tribike as electronics on road bike not cooperating. Power meeter not showing power but when uploading file all was there. However the data sent to Garmin(910) was wonky -no showing till after >20 min then OK ...and what was recorded by Garmin. fustrating.
Lots of stopping for the non riders riding in group and hit all the lights...... good to get out 1 .5 HR of activity 24 miles a few 400w+ short efforts and some hill spins practice at
Reeely need sleep might have to shut things down for a day or two
1.10, 1.10, 1.12, 1.12
Every week we've done these 5' Z5's, while I'm warming up and my legs aren't moving particularly well, I find myself wondering how in the world am I going to come close to, much less hit the 110% numbers? Then my warm-up is over and I press the lap button on my Garmin, something just clicks and I just do it.
Funny you should mention that, Jim. It did not turn out that way for me on my 5'/20' test today. I only managed to bump up 3W from my last FTP of 280. I read somewhere here that the target for those 5' 110%ers should be similar to what you should be able to do in your 20' test interval. My target was 308W but I was only able to manage 298W NP.
That being said, I jumped from the OS in week 12 to a GF plan. I also have a couple running races coming up so I've hacked the last week a bit. The other thing I should say is that I really empty the tank in that 5' interval. I went up from 342W to 353W NP today but it left me wanting to burn my bike (and the whole rest of the house for all I cared) right then and there. I even stepped off a bit in the rest interval so that probably added a couple minutes there.
After Tuesday, I was sick of VO2 work, so hacked today's bike workout for an FTP session using Spinerval's Time Trialapalozza. Did 85 mins on the drainer w TSS = 104 including the following main set:
1 x 20 mins @ 220 watts (.905 at low Z4)
1 x 15 mins @ 230 watts (.947 at medium Z4)
1 x 10 mins @ 240 watts (.987 at high Z4)
1 x 5 mins @ 250 - 290 watts increasing by 10 watts each min (1.029 - 1.193, Z5 - Z6)
Done nothing but "social ride" with a few PIs outside MON ....sudden periodic Foot pain Tues on. NO pain with weekend run/rid at all. WTF? was bad enough I went and got x-rays today (Neg of course) .....anyway Ill try bike tomorrow...... (no running at all since SUN)
The numbers were 1.03, 1.00, 1.03
Maybe the single 20 timing for the test next week won't seem so long. But then again the plan is to see a bump in my FTP so the intensity for that 20' will be in somewhat uncharted territory.
So that means I tested this week. I went out of town (Matt I just got back from Chicago, my stepdaughter graduated from Navy boot camp in Great Lakes-I got to experience some of ya'alls midwestern cold winter) so hacked the schedule a little.
I did Tuesday's JOS ride, 10', 15', 10' at .99, .99 and1.1. I was supposed to test but I did that today instead of the FTP ride. Increased 5W, 144 to 149 so almost back to 3W/kg which would be 150-BOOM!
Wednesday was a day off, and Thurs was run test which I did before heading off to the airport. I missed M & F swim which will have one make up tomorrow after the run.
Keep up the good work everyone!
WU was a bit truncated with PM issues ...then blown inner tube (used one that was old and patched)....then rushed a replacement and pinch flatted.... so 3 tire changes (including swapping road for trainer tire)...almost gave up on the bike idea.....glad I didn't as it was a good hard successful ride.
WU w/ standing high watts 250-300s and Z3 175w HR 130
MS 2X 20' Z4 209w HR 147 -leveled @ 155 213w HR 157-leveled around 160
Of note Big/17 =75rpm Big/19=88rpm for 210w both "not right" Small/12=84rpm 210w @ 86+ Hr climbs to much and @70s feel like I'm grinding....not bad but not what I'm used to. That's why the HR and cadence/power is a bit variable on the 20' sets....waz playing with the gears a bit.
After that added "Rides Florida" which is lots of Big/11 wok and "down the gears" work to round out the WKO- little over 2:30 total ride.
PER GC ~close to EN Zones
Zone
Description
Low (watts)
High (watts)
Time
%
Z1
Active Recovery
0
121
50:37
36
Z2
Endurance
121
165
12:09
9
Z3
Tempo
165
198
22:55
16
Z4
Threshold
198
231
50:38
36
Z5
VO2Max
231
264
04:25
3
Z6
Anaerobic
264
330
00:59
1
Z7
Neuromuscular
330
MAX
00:34
0
Also easier to see than describe see above:
TSS 183 1248kj IF (whole ride) 0.9
Practical PR'd 10K run off this ride
I guess the rest was good.
Hacked the week to do a run focus leading up to the Capital City 10K yesterday.
Did yesterday's 2 x 20' and 1 x 5' today. 54 degrees and rain so moved the trainer on the back (outdoor covered) porch to enjoy the rain and few episodes of the Sarah Conner Chronicles on the iPad while knocking out 90 minutes. Three intervals done at 0.99, 0.99 and 1.02 IF. Pleased.
With the run test in the bag I'll focus this week to lead to and execute an FTP test later this week.
Glad to see some of you in the north are finally able to get outside!