2015 NOS Week 6 Bike – Keep Bringing It
I hope everyone had a great holiday! Week 6 is here and it’s not time to slow down
yet. We have 2 weeks left of training
before our next test. Keep the foot on
the gas pedal and make the most out of every ride before your test. Now is a great time to start thinking about
and getting a feel for what type of numbers you think you will be able to push
in your next test. Just something to
keep in the back of your head as you approach your rides the next couple of
weeks so you don’t show up to your test and shoot for something 100 watts over/under
what you can really do. Now get out
there, hammer and report back!
0
Comments
Been feeling good on the bike and hitting my numbers on the intervals so far... All that said I don't think of myself as a good cyclist by any stretch! Any advice on how to pick a target for the next test? I am a HR person, no PM...
I welcome any advice!
Thanks!
Erik
Tue Bike done.
Plan to run from work later.
WU w/ 10' @ Z3 IF 0.85 / VI 1.00
15' @ Z4 IF 1.02 / VI 1.00
15' @ Z4 IF 1.04 / VI 1.00
CD
http://www.trainerroad.com/cycling/rides/1301217-06-Tue-2x15-Z4
http://www.strava.com/activities/225464275
Just a shot in the dark here Erik without knowing more of your background ... the more seasoned guys may wish to chime in with better advice... but, as a starting point I believe the TrainerRoad guys suggest targeting 2-3% higher for your next test unless you have some data that suggests you'd do better or worse.
I'd say start off a touch on the conservative side and if you're feeling strong after first 5' you can slowly start to dial it up. Worst thing would be to go out too hard, blow up and have to shut it down for another time.
Tues. bike work done. Felt challenging this morning, HR up a little, power down a tick.
EN Bike WU+ 2x15' Zn 4 @ 1.00, 1.00 and CD
At least the weekends 2 x 15 +5 went really well, so hopefully today is just a fluke.
I was a little nervous about doing this workout. I've been hitting the other FTP workouts so I knew I could do it but it wasn't going to be easy.
2 x 20 @ 1.0 and 1.0. The 2nd 20 was rough but managed to push through.
5 @ .91
Good to have this workout done.
Is that really matt a. In the house? ! Goals for next year?
My os starting pretty good. I have been running and biking a fair amount since the last race. So haven't lost much fitness. Using my vasa ergometer for "swims" currently.
Did the official WU, followed by the main sets and then added another 15mins in Z3...
Dropped my son at school and did the run... The strides at the end are always tougher than I think they will be. :-) WO's done for the day...
Hope everyone has a great day!
Erik
Went for a cage match this morning. I got in some good shots and ended up taking 7 watts back from the gorilla. I did the 2 X 20' workout in the form of a power test. I did a 20' warm-up at .796 IF and then hit the first 20' interval. Rode very well and finished at 261W NP. I took 2 minutes off, 1 gel and then right back at it for the next interval. I recorded 258W NP for that interval. This one was bloody my cadence was all over the place and I did everything I could to keep the watts from falling. In the end, I finished with a 257W NP for the power test and my 1:05:00 workout was at a .939 IF.
http://connect.garmin.com/modern/activity/643778250
I was very nervous about today's workout given my off/on left hip. The power is there in the muscles but the tendons/ligaments always need a lot of stretching out. Seems like the path of my left leg thru the cycling motion goes thru minor changes every week as I break down scar tissue and gain a greater range of motion in the hip - resulting in new pains arising somewhere in the leg. So as always a 25-30 minute warm-up, usually in the .75 intensity range. Got the 2 x 15s FTP intervals in at .992 and 1.0 - yes stronger in the 2nd interval. Instead of running right off the bike, I stretched / rolled the hip. Will try running tonite (after sitting on my ass all day at work tightening up...lol ), if not, I will loosen up on the eliptical. I want to be able to run the full w/o on Wednesday.
I'm so sorry to say that I hate you ... but I love you too!
thx for listening
Well that was the first really hard one this OS! 2nd interval was a fight!
1) NP 305 / IF 0.99
2) NP 304 / IF 0.99
Overall NP 283 / IF 0.92
I'm still having some power dropouts so there might be a few watts left
http://tpks.ws/VbeF
Looks like good work on the bikes by everyone. I backed off a bit this morning as I had a fever on Sunday. 2x15' @Z4 - 0.89 & 0.90
2 x 20' @ 1.01 and 1.02 - hard work!
Followed with 35' z1 run with strides on the TM.
Great work everyone!
Well, not too bad. Legs are starting to feel the work. Pretty tired. Started to fade a little towards the end. I think it was more from saddle sores than anything. Wore Tri shorts instead of bike bibs. Thought i'd go run after.
2x12 IF 0.99 NP 230 watts TSS 97.7
Pulled the plug on the run because my left great toe hurts. Started Sunday. Better each day. Thought i'd heal one more day then go for it tomorrow. I don't want this to turn into PF.
Have a great day everyone! I am so stoked to read all of your posts. You guys ROCK!
Up until Saturday's ride, my power numbers were climbing each session. I barely held onto to an IF of 1.00 Saturday. HR was about 10 beats higher than other comparative sessions. Today was much better. HR was back in a range I would expect. Power numbers exceeded my best FTP effort and climbed again. The world is good again. Must have really been fatigued on Saturday. Felt good to bounce back today.
2 x 15' (1.08/1.07)
1 x 12' (0.87)
1 X 20' at 290 watts, then after the 2' break, 1 X 20' at 285 watts for a 42' total of 286 watts. Not bad since my FTP is currently 281 watts.
So, I cut out a total of 3', got in an awesome workout, beat rush hour, and walked in my morning meeting with a minute to spare. Living proof that triathletes are the best time managers!
Did the bike this morning. Wow, that was harder than last week. 2X20' as 281 (.97 IF), 288 (.99 IF).
Nice work everyone.
Have to admit I am a bit envious at all the solid efforts here today...... but I'll be back at it and get it done right.
Great to hear about everyone's WO's...
Question, some of you are talking about 2x20' the plan i'm following had 2x15' for today... Am I missing something or are you all overachieving? If it's the later then now I feel like a slacker! :-)
Thanks All!
Erik
2 X 20 done today @ .95 and .95. The 2nd interval was definitely tough.
Link---> http://connect.garmin.com/activity/644084696
Went well :
1) 20' 239W (1.030)
2) 20' 238W (1.025)
3) 5' 206W (0.89)
A little bit of a fight at the end of the 2nd 20 min but pulled it through...hopefully I have an FTP bump waiting for me in 2 weeks
First tine on the bike since last Wednesday. I had a bikeless interlude in Alaska where I went into direct food injection, reading, playing inside games, walking and hibernation mode. I was mentally ready to get back on the bike but I did a short run first before it got too dark. The 2X15 minutes went pretty well but the gorilla reared its head for the last 6-7 minutes of #2. I whupped it though. IF 1.01 and VI of 1.00 for both intervals. I didn't add any extra but did a cool down and then fixed dinner.
I'm impressed with all the work everyone is doing. Keep it up.
Erik
Time to go get ready for the run in the morning...
Had a fab bike last night. Threw on the Tunes and got it done. Averaged 196W for both 15'/Z4 Segments.
Hoping to do "just the main set, please!!!" on Thursday pre flight to Canada. We shall see...