2015 NOS Week 4 Bike – Keep Plugging Away
If you’ve had a good first few weeks keep plugging away. That consistency will be rewarded. If you haven’t started how you like or have missed some time, stay calm. There is plenty of time in the OS to make significant improvement. We have 4 weeks until our next test. Get yourself back into that frame of mind you need to start crushing those workouts.
Don’t forget to check out this week’s video/podcast from Coach Rich on swimming in the OS.
Now let’s hear how those workouts went. Or, if you have a question/comment about something feel free to post it.
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Comments
I do have a question. It seems my power is in the proper zone but the speed seems slower than I would have expected. Is this something I should just ignore and just
focus on the the power zones?
3 weeks into NOS and I'm most happy about the fact that no part of my body is so sore or injury prone to prevent the next day's workout. Haven't missed any workouts and cut out only one running interval on a Sunday run (just in case). The Sunday run is the most challenging part for me so far. At this point glad were running in z4 versus z5. Seems easy to run off the bike on Sat & Tue - I've been making those brick workouts. So far, so good. Long way to go though. Like Doug says - steady as she goes.
If trainer, power is the only real measure of effort (well, heart rate too, but that's more complicated). You can shift gears and adjust resistance and get to a different speed with the same power output. It's like increasing or decreasing the incline of a hill: If you're going downhill you have to be A LOT faster to achieve the same power as you would going slowly uphill.
WU w/ 12' @ Z3 IF 0.85 / VI 1.00
12' @ Z4 IF 1.00 / VI 0.9912' @ Z4 IF 1.01 / VI 1.00
CD
http://www.trainerroad.com/cycling/rides/1253683-04-Tue-2x12-Z4
http://www.strava.com/activities/220518650
[edit] corrected IF for the Z3 set ...
Felt hard (tired legs in spite of Monday rest) . However I was able to hit the 2x15' FTP and 1x10' Z3 well
Here are the results:
-2x15min Target FTP 232 W - DONE 2x15min at 236W(1.03) and 235W(1.02)
-1x10min Target 0.85XFTP 197W - DONE 1x10min at 201W (0.87)
Link ---> http://connect.garmin.com/modern/#activity/635311960
2 X 15'(4') @ Z4; 1.02, 1.01; 1 X 6'(1') @Z3; .86
took a while to wup in pain cave at 50 degrees, but it was way good at the end being a bit chilly! The run was definitely at Z1 for about 25'
So far, no aches that a good night sleep can't fix. Need to work on that!
Did my bike for today and although my legs felt super-tight after I overachieved on my own special strength-workout yesterday both Z4 intervals doesn't felt as cruel as I thought they would do. Hit both totally consistent on IF 1.00 and 1.01 (Overall NP 282W) and even my HR and RPE wasn't rocket high
Downside of today was that I had to skip my planned TUE-fasting-run as it was raining with a bit of snow in the morning and I really don't want to catch a cold now
http://tpks.ws/FE2g
Interesting side-note ... as I'm now using a Vector PM which does give you an actual feedback about your power balance (left/right foot) I'm paying a lot more attention to my left foot (which is actually the weaker one) and just by mentally focusing on this and the numbers on the dial the balance gets better
That's for sure something I've to work on this season
Just did the 2X15's at .98 since I really screwed my back up at work and after a visit to the Chiro, he said take it easy, so I was careful but got the work in. going to hold off on the run though till the back feels better.
Got it done but had a really hard time keeping the yellow dot where it belonged. Alot of chop today.Couldn't be because my husband kept coming in and wanting to have detailed conversations. Oh well. I'm scheduled to do the Sunday long run tomorrow so I tried to keep to the low end of the z4/z3 spread. Definitely a z1 run today. No attempt to over achieve. IF 0.98-1.01.
Have a great day everyone!
2x12' Z4 @ 1.00 and 1.07 IF done on the trainer because it is bloody cold.
I was really looking forward to today's workout. I like pushing the longer intervals. Just like the song, they "hurt so good." When I got home from work it was a painful 20 degrees outside with very high winds. I was really thankful for the pain cave. Got warmed up and started the intervals. I pushed the 1st 15 minutes above 1.00 IF, but not too far above. No hero to zero was on my mind. I finished the RI and started # 2 with the goal to beat the first. I was able to squeak out another 3 watts. The ride was great. The results were 261NP @ 1.04 IF & 263NP @ 1.05. Very happy with the ride.
12' @ 1.01 and 1.02
10' @ 0.87
I just have to beat those TR numbers by a little bit each time.
Still trying to convince myself to get dressed to go out and run...
Similar to a couple comments above the ride was not easy for me today. Long day at work and I wasn't real motivated to ride when I got home. Got it done though and hit my goals. 2 X 15 @ Z4 and 20' @ Z3.
2 x 15' at 246 and 247 W. Time constraints meant just doing several minutes cool down after that. Had run in the morning.
http://connect.garmin.com/modern/activity/635769737
Almost didn't get the bike done due to work constraints but I was able to pull it off.
2x10 @ Zone 4 IF .99 and 1.09.
WU 25' using EN protocol
12' Z4 IF 1.03 VI 1.00 NP 227
12' Z4 IF 1.04 VI 1.00 NP 231
Remaining time Z3
Easy run off the bike.
Did my bike yesterday morning but forgot to post.
2 x 15' @ 1.01 and 1.01
1 x 10' @ .86
Followed with 25' run with strides on the TM
This work is not easy, but this is what makes us stronger and faster for sure!
Mentally prepping for today's 3x1mile z4 run. Unlike some, I just can't do these on the TM and its a balmy 19F outside now...this should be fun :0
Gear up and get ER done.
My colleagues in the office will think I'm nuts!
Pretty good session yesterday, hard but doable. 2 x 12' (1.04 and 1.06). Then did the 10' at 0.90.
Have a good day.
Intervals were manageable and the only issue was having to hold back and not overachieve too much. If I closed my eyes or got distracted, my watts would go up too much and I'd have to reign it in.
2 x 15'(4') @ 198, 194; 1.02, 1.00
1 x 10'@ 168; 0.86
Total ride @ 175; 0.904
Bricked the run off the bike 26' with strides.
Thurs. bike done. Warm up felt better than Tuesday's, but I can still feel yesterday's run.
7x1.5' @ 1.2, 1.21, 1.24, 1.23, 1.22, 1.24, & 1.27 tried to hammer the last one.
12' @ .85 Good workout, get the run in after work.