2015 NOS Week 3 Bike - Train The Brain
Obviously a huge part of training is physical but don’t underestimate the mental side of it. As the intervals get longer and the previous weeks work starts to create a little fatigue it’s going to get really easy to quit or not push yourself as hard. Get your brain used to suffering. There’s going to come a point in your race when it starts to hurt. If you’ve battled through it in training you’re going to have the tools to battle through it in the race. Play little tricks to get through those moments. Break the interval down into smaller parts or come up with motivational quotes or phrases.
One quote that pumps me up to get through a rough patch: “If it’s hurting me, it’s killing them.” –Sebastian Kienle
Enjoy the suffering this week.
Comments
I like some of the lyrics from Bottom by Tool
"I've gone to great lengths to expand my threshold of pain...
But my soul must be iron..."
The more time I spend at FTP watts, the easier 85% of FTP watts feels.
I agree with you. I have the same feeling about VO2 to FTP work. That Thursday ride is really tough, but if I recover properly, I feel like Saturday's FTP work is always just a little easier than it used to be.
Exactly!
The second weekend of bike, run, run was easier than the first weekend's bike, run, run.
Perfectly hit all targets with 2x12' (3') @ 1.00 and 1.01 surrounded by 17' of lovely 0.87 IF work
http://tpks.ws/DUp2
I'm still seeing some drop-outs of my Vector ... sometimes is just one side sometimes (like during the first interval) it's total zero on the display.
I'll try to validate this with a brand new EDGE 1000 soon. I can't believe it's the Vector that causes these dropouts
I have enjoyed the rest day. I did the strength work and have great anticipation for tomorrow's bike work. If we could only tap all the energy produced by the EN OS, we could power a city.
Did Tuesday's Bike - 2x 12' @ Z4 - and Thursday's Run - 12' @ 4% grade. Nailed all of it, except I wasn't able to complete all 60' of Tuesday's bike - only 50'. My second 12' segment on the bike was a more consistent than the first, although the avg. watts were lower (255w vs. 258w). My 4% grade run at Z4 felt great. My Z5 strides seemed very slow at 7.8mph @ 2% on the TM, so I upped it on the second to 8.0 @ 2%. Still seemed slow, so I shot it up to 9mph @ 2%. That felt right.
Can't wait 'till my next fitness test on the run: It already feels like I need to boost things. But alas, I shouldn't get ahead of myself.
Looking at the OS-Adv plan for this week it calls out for Z2 pace and from the past years I know that this is a demanding pace going uphill
Nevertheless super-strong work - it will pay off at the next tests but be patient with bumping your zones up! The OutSeason may seem "easy" until week 6-8 but then you really need to have some matches left in your pocket to be able to fight the final 4-6 weeks!
2 x 12' @ .99 and 1.0
1 x 10' @ .85
Felt pretty good - have to work on better quality sleep!
Thinking of all those that have served our great country - Thank you!!!
Warmup w/ 12' Z3 (80-85%) - IF 0.84 / VI 1.00
10' Z4 (95-100%) - IF 0.99 / VI 1.00
10' Z4 (95-100%) - IF 0.99 / VI 0.99 (staying strong through the end was tough)
Ran 25' at 8:30/mi w/ strides which is just a few ticks faster than Z1 (8:58)
http://www.trainerroad.com/cycling/rides/1232767-03-Tue-2x10-Z4
http://www.strava.com/activities/218057491
Brick run still not feeling right though. It was a struggle from the first step. My runs on fresh legs are going well, but my body just isn't digging the bricks this year.
Today was a good WKO. Legs were surprisingly tight to start the workout. During the warm-up, I had some difficulty getting the legs to wake up for the fast cadence segments. My HRM was going crazy. I got no reading and some reading then very low readings. Finally, it settled in for the MS. Rode the first 12' @ 258W (1.03 IF) only took a 3 minute RI. Not by the plan, but by not reading the plan. Second interval was getting tough. My watts started dropping so just after 7 minutes, I dropped a gear and lowered my cadence. Ended up @ 259W for the interval. Finished the ride @ 80%. Quick change of shoes and on the TM for 30'.
The bike was tough today. My legs felt heavy so it took me much longer than usual
to warm-up. 2x8 Z4 was done at 1.01 and
.97. After the intervals I only managed
17 minutes at .76.
Is there something about this in forums or wiki?
Legs felt pretty good and the 12' Z3 WU almost felt too easy and I ended up at 0.87 IF. With my new trainer it's harder to hold Z5 on a constant level so I pleased with the 2' Z5 segments @ 1.18 / 1.18 / 1.20 / 1.20 / 1.23 / 1.21 / 1.22
http://tpks.ws/yYCp
The mental cost of doing these 2' segments indoor is huge compared to doing them on a hill outdoors ...
Keep up the great job everyone!
2 x 10 min Z4 @ 1.01 and 1.04 IF
12 min Z3 @ .88 IF
Nice to be done.
Got 7.5hrs sleep and woke up on my own, so that should be my benchmark. Especially, since my workout today was spot on:
2 X 12'(4') @ Z4; IF = 1.04, 1.04; then 1 X 12' @ Z3; IF = .85. Then out side to the "polar cold front" hitting Texas and did 3.5 @ Z1 = 9:16/mi pace and felt strong.
Looks like we might actually drop down to 40 degrees, that would be +4C for you metric-centric folks! Time to dig out the woolies here!
Put in my time early this morning. Was able to hit my targets 2X12' (.99, .99). Only got 5' of Z3 (.83) today because squeezed the run in as well before work.
2x8' at 1.00 and 1.03
12' at 0.84
Took the intensity up a notch from last week and handled it pretty well. Z4 target 207, did 210/215. Then did 12' Z3 at 184 (target 176). I'm sure this will bite me later in the week.
Moving to the next room for a conference call then I will get my run in. It's great to work from home and have your pain cave right next to your office.
@ Matt D - Remember the FTP intervals are .95-1.0. and you don't have to log the time to get to an hour. Either break up your 17' or just shut it down if you can't get the 80-85% in. No need to push yourself in a hole on week 3. The key is the FTP sets today and the Vo2 on Thursday. Think of the 80-85% stuff as extra credit if you are feeling good. Your opening line, of sluggish legs and extra warm up were a red flag to me.
I got in 2X10 1.0 and 1.01 with 10' @ .84. Decent workout a little tired as I did a V02 workout yesterday (remember all I'm only biking)
@Judson, "man yoga", that's funny!
Had a couple good workouts today. Some power has come back to me on the bike so I adjusted my FTP upwards a few points. Was able to hit the 2 X 12'. The last 1/2 of the 2nd interval started to hurt a little but I got it done. Added some Z3 work on and hit my marks on that.
http://www.strava.com/activities/218147344/overview
It's unseasonably warm here today so I was able to get outside for a run after a little recovery and a short nap.
2x12 @ 1.004, 1.004
20' @ 0.889
Total bike 1:01 @ 0.903
Bricked 17 minutes on the DM but had to cut it off there for supper..... 2 miles @ EP
Looks like most are nailing the intervals. Great work everyone!
Ok. My lovely husband hooked me up with power and Trainer rode. Did the OS FTP test today instead of the perscribed WO. Here are the numbers;
VO2 max FTP
TSS 17 TSS 53
NP 285 NP 251
Power 289 Power 251
HR 132 HR 138
w/KG 3.58 W/KG 3.11
So, I don't really know what these numbers mean. Now comes the hard part. Figuring it all out.