2015 NOS Week 2 Bike – Find Your Groove
OK, now that testing week is over and you’ve got a taste of an FTP and VO2 ride at your new zones it’s time to start working on building that FTP and increasing your bike fitness. Really try to get yourself into a routine that will allow you to successfully complete the workouts. Plan ahead, get enough sleep, eat properly and work on recovery so that you don’t give yourself any excuses to fail and so that you are ready to hit your next workout.
Make sure to check out Coach Rich’s video/podcast on your training plan page. He talks about how to execute the bike intervals and build from week to week.
Lets do this. Get on those bikes, work hard and report back.
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Monday: Hard Bike, Med or light run
Tuesday: Hard Bike, hard run (possibly run first)
Wednesday: Light run, possibly even a leg day off/Core
Thursday: Hard Bike, Hard Run (possibly run first)
Fri: Med Run
Weekends off.
So I rested all weekend and started my week 2 today.
Did Tuesday today (monday), but kinda botched the workout: Did 2x 10' at Z4 instead of 3x 8. Dang! Guess I'll make that up another day. The rest of the workout (15') was at Z3. My Z4 is 250w-260w. Nailed 258w both times. My Z3 is 211-223w. Held 216. At least the power holds went well!
8' @ .98
8' @ .99
8' @ 1.0
http://connect.garmin.com/activity/626342250
Will get the run in later today.
So today felt worse almost the whole time, but I got it done. Getting my hips to feel looser is a must. I did the 3x8 all at a hair over 1.0. I also did 10 min at a hair over .85. Work done, will run after work. Go get em all!
All 3 right down the middle at 269NP / 272AP = 0.98 IF
30' Z1 run to loosen up after and feeling pretty good.
Great job everyone!!
Zero to Hero. MS 3x6', Target watts: 227-238. Hit: 226, 238, 244, then 195w for 15'
Results :
a) 8' at AP/NP : 237/236 (1.02/1.02)
b) 8' at AP/NP : 237/235 (1.02/1.01)
c) 8' at AP/NP : 237/232 (1.02/1.00)
d) 10' at AP/NP : 206/205 (0.89/0.88)
1 hour & 76 TSS
Bike wasn't bad today. Stayed mid zone. Cadence was spot on. Legs didn't feel to bad heading out for my brick run. Really enjoyed the core work. LOL. Always a new layer to add to the onion.
Today's target was: 3 x 6' @196w-206w. I did 202w, 200w, and 212w. Felt good....
My FTP is accurate, and the 6' hurt a bit, but I'm sure I'll get back in the swing.
I think I need to make sure I get a full warm-up in to hit the intervals.
1- 220w
2- 230w
3- 235w
3x8 @ 0.98; 0.98; .099 plus 20' @ 0.84
Followed with 30' brick @ Z1
Had to adjust things a little bit due to the realities of the course I chose to bike: The first 10' was really 12', the second 10' had a stop in it, and the 15's were shanked a bit due to downhills. Yeah, I could do this more accurately indoors, but Tuesdays is one of the few outdoor days I get and I'm gonna enjoy it - or else what are we doing this for?
yesterday, did 2x18 both at .98 early morning on the trainer (currently watching season two of "The Following" on my trainer rides)....
Then did a nice steady pace run in the afternoon outside. I am counting my blessings for every run outside where I'm not freezing.
Test FTP was 239: 3 x 8 at 241, 242, 249 W, then 10' at 219...so reasonably solid.
As much as it doesn't really make much sense why looking at a computer with a graph should be any different than looking at my bike computer, the Trainer Road thing does feel a little more motivating...Maybe because it so obviously shows you when you fall off or go up in power. Anyway, they're getting my $10 still.
http://connect.garmin.com/modern/activity/626783744
I know the lessons from the past about not over-achieving, so watching out a little for that. Even last week, there were a couple of tired leg days.
I have finally joined the big kids! I have power as of today. I need help. How do I find EN in trainer road. I've signed up but i can't find us. Guidance is greatly appreciated. Thank you.